Brain Boosting Power of Warm Fall Spices

I love this time of year.  It is time to wrap ourselves in a blanket of warm spices and surround ourselves with those flavors that just scream “fall is in the air”.   Can you just smell the cinnamon, the nutmeg, the ginger, the allspice, the cloves? 

Did you know that those spices that make us feel the comfort of fall also provide our brains and bodies with a great dose of anti-inflammatory agents? True, true, true!

And did you know that those same properties  help protect our brain? Also, true, true, true!

Some inflammation is good – it protects organs from damage.  Too much inflammation can block pathways and inhibit good functioning. Consuming healthy levels of anti-inflammatory agents has been linked to all kinds of brain health improvements like reducing age related inflammation and slowing down the progress of buildup of beta amyloids found in Alzheimer’s patients’ brains (Frydman-Morom et al., 2011).  Focusing on these same protective nutrients has, in research studies, been directly related to both increased cognitive functioning and actual brain mass (Bowman et al, 2012).

Not only do the deep, rich spices that remind us of fall make us feel good, they can also help us in our quest to keep our brains and bodies working well.

One of my absolute favorite ways to nourish my family’s brains with anti-inflammatory and antioxidant producing chemicals is to add Pumpkin Pie Spice to every day dishes.

Traditions keep us connected as a family so this week we added my favorite brain booster, Pumpkin Pie Spice, to a long standing holiday tradition – the holiday beer!

Check out the ingredients in this year’s Curran family fall / holiday brew below.   In our house, the beer will name itself after the first mug or two…sometime in November!

 

MALTS:
CBW Brewers Gold Dry Malt Extract   
CBW Brewers Traditional Dark Dry Malt Extract
Extra Dark Aromatic Belgian Candi Sugar Crystals
GRAIN MIXTURE:
Pale 2-row malt
Flaked Oats
Chocolate Malt
Roasted Barley
Crystal Malt
HOPS
Cascade (in 3 stages)
YEAST
Liquid yeast (recommended by the guy at our brew store)
HOLIDAY TWISTS
Black licorice
Pumpkin Pie Spice

… and in all we do tons of love!

Brain Food: Spice Up Your Dishes and Protect Your Brain

Evidence is mounting that our brains benefit dramatically when we consume healthy amounts of food containing antioxidants and anti-inflammatories. Healthy levels of both in the blood have been linked to:
• Reduced age-related inflammation in the brain.
• Healthier immune systems.
• Inhibiting the progress of buildup of beta amyloids found in Alzheimer’s patients’ brains.
• Increased cognitive functioning and brain mass.

This area of research is in its infancy and much more study is needed to show exactly how it all works. For now and for all practical purposes, it is enough to know that paying attention to getting enough antioxidants and anti-inflammatory elements in our diet will, without question, make us healthier and think better.

Spice things up!
Spices are incredible, little known sources of antioxidants and anti-inflammatories. When you add spice to your dishes you are doing 2 really great things: wake up your senses and reduce your risk of damage to your brain from the effects of long term inflammation.

For an all-out powerful antioxidant/anti-inflammatory infusion, try adding these spices to your recipes:
• Oregano
• Rosemary
• Sage
• Nutmeg
• Basil
• Turmeric
• Cinnamon
• Ginger
• Cloves
• Chili powder
• And yes… dark chocolate!

Here is my version of Gazpacho with extra brain protecting ingredients:

Brain Boosting Gazpacho

8 large vine-ripe tomatoes (2 diced in small pieces)
1 large cucumber, peeled and diced
2 large sweet red peppers, diced
½ purple onion, diced
2 cups of fresh corn
Juice of 1 lime
A handful each fresh rosemary, sage, and basil
1 palm full of turmeric
1 shake ground ginger
2 tsp Worcestershire sauce
Salt & pepper
2 large handfuls of cilantro or curly parsley chopped finely
2 scallions, diced
1 avocado, sliced

Place 6 large tomatoes and fresh herbs in the blender or food processor and blend until smooth. Dice 2 remaining tomatoes and all of the onion, cucumbers, and sweet red peppers and put in a large serving bowl. Roast an ear of corn (3 to 5 minutes on the grill). Remove the corn from the cob and place in the bowl with the diced veggies. Pour the blended tomatoes and fresh herbs on top of the bowl of veggies. Add Worcestershire sauce and salt and pepper to taste. Chill for at least 1 hour. Spoon cold soup into serving bowls. Chop cilantro, scallions, and avocado and sprinkle on the top. .

Brain Food: Spice It Up with Foods with Anti-Inflammatory Properties

The Power of Peppers, Spices, and Dark Leafy Greens

As researchers dig more deeply into the connection between nutrition and the brain, it is becoming clear that what we eat and how we prepare what we eat has a direct effect on so many facets of cognitive functioning.

The role of foods and spices with anti-inflammatory properties in overall brain health seems, however, to be rising to the top.  It makes sense.  Inflammation is a protective part of the body’s healing process yet that needed part of healing, by nature, changes how the brain is nourished and changes how well we think.

Spice up your recipes with ginger, cinnamon, and cayenne and focus on dark leafy greens and peppers from mild to hot.  I found this incredible recipe on www.veganricha.com, a blog dedicated to flavorful vegan cooking with an even more interesting story.

Kale Spinach Ginger Miso Soup
Allergen Information: Free of Dairy, egg, corn, soy, Gluten. Can be made nut-free(use sunflower seeds), refined oil-free(omit Sesame oil).
Serves 2

Ingredients:
1.5 cups packed baby kale washed
1 cup packed baby spinach washed
1/4 cup ground raw cashew
1 teaspoon rice vinegar or other vinegar or to taste
1 teaspoon Sesame oil
1 Tablespoon Maple syrup
1 Tablespoon Chickpea miso (or any other Miso which might be made from soybeans)
1 Tablespoon sesame seeds
1/2 inch piece of ginger chopped
1 garlic clove
1/2 teaspoon mustard powder
1/2 a Jalapeno or chili flakes to taste
1/2 teaspoon sea salt or to taste
1-2 cups water

Variations:
Add cooked chickpeas or white beans and bring to a boil.
Add a chopped tomato for a tangy soup.
Add other spice blends like cajun or garam masala

Method:
In a blender add everything and blend to a smooth consistency. Start with 1 cup water and add more if needed for required consistency of soup.
Add the soup to a pan on medium heat and bring to a boil.
Taste and adjust salt, spice. Add more miso/vinegar for tangier.
Serve hot topped with croutons, or with Pita/Naan bread, garlic bread, roasted veggies.  (Recipe taken directly from http://www.veganricha.com with no modifications.)

This is one of those cases when we don’t need to have all the results in or a thorough research review to act on what we know will be good information. Make sure your diet includes foods and spices that are high in anti-inflammatory properties!