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: Awaken Your Senses With Texture and Spice

Naked carrot cake baked in a flower shaped dish!

Engaging your senses more fully is a great way to take everyday activities and turn them into brain healthy activities.   Adding textures, varying flavors, and adding a bit of spice to your diet may just do the trick.

Here is a recipe for carrot cake I created with my son that starts with a plain old box cake mix and ends in a masterpiece of flavors, textures, and brain healthy nutrition.   Enjoy!

Brainy Carrot Cake

 1 box Carrot Cake mix (I use whatever brand is on sale)

1 pound of carrots, washed with the ends removed and grated

1 egg

¼ cup dried blueberries

½ cup dried cranberries

½ cup dried apricots, chopped finely

1 full package of Sunkist dried fruit bits

2 oz pistachios

4 oz sunflower seeds (unsalted)

1 ½ cups of apple sauce (or a bit less to have a thick but smooth consistency)

4 shakes (about 1/4 tsp) pumpkin pie spice

4 shakes (about 1/4 tsp) cinnamon

2 shakes (about 1/8 tsp) nutmeg

2 shakes (about 1/8 tsp) ginger

 

Preheat oven to 375 degrees.  

Break carrots in smaller pieces (about 2” long) and put in the food processor or heavy duty blender.   Pulse until you have small pieces.   It is better to have larger pieces of carrot than turn the carrots into mush.   Combine carrots, cake mix, and egg in a large mixing bowl.   Add in dried fruit, pistachios, and sunflower seeds.    Gradually add the applesauce to the mixture until you get a thick but smooth batter.  Should be close to 1 ½ cups but the amount will vary slightly.

Pour into greased baking dishes – the more interesting the vessel the better.   Once you start to smell the cakes baking (time will depend on baking vessel used), look at them to see if the top is starting to brown.  Once the top of the cakes begin to brown, stick a fork in the center (thickest part) of the cake to test doneness.   Bake until you can stick a fork in the cake and the tines come out with no wet batter on them.

You may frost them or add a bit of whipped cream for added flavor and a textural change but I love these “naked”!

Spice up your diet, add some textures, and awaken your senses to activate your brain and engage more fully in the experience of food!

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!

 

Antioxidants / Anti-Inflammatories: Build Better Cognitive Functioning and Brain Mass!

There is a growing body of evidence to support the overwhelming brain benefits of consuming healthy amounts of food that contain antioxidants/anti-inflammatories in your diet.  Healthy levels of antioxidants and anti-inflammatories in the blood have been linked with reduction of age related inflammation in the brain; healthier immune systems; inhibiting the progress of buildup of beta amyloids found in Alzheimer’s patients brains (Frydman-Morom et al., 2011); and increased cognitive functioning and brain mass (Bowman et al, 2012).   Not a bad benefit package for simply paying attention to what you eat!

The USDA’s research labs came up with a system to rate the antioxidant/anti-inflammatory value of foods.   There is a lot of debate surrounding this scoring system, however, you can, without question use the ORAC scoring system to find foods that might help you supplement and maximize your levels of absorbed antioxidants/anti-inflammatories – just don’t use it as your only reference and keep in mind that balance is the rule of thumb.   And yes, there is an App for that:  Antioxidants Plus.

What excites me most about this is that many wonderful spices fall in this category!  Not only are you supplying your body with what it needs to function well but you are awakening and engaging your senses!

Add in some oregano, rosemary, sage, nutmeg, basil, turmeric, cinnamon, ginger, cloves, chili powder, curcumin, or dark chocolate and you have both a power antioxidant/anti-inflammatory infusion and an enhanced sensory experience!   Throw in a few ingredients with the flavonoid luteolin – celery hearts, hot peppers, rutabagas, spinach, parsley, or thyme – to magnify the impact for your brain health.

Here is a great looking soup and salad combo from the Food Network, provided by Bobby Flay and the Mesa Grills that will “serve” you and your brain well!

Mesa Grill’s Pumpkin Soup with Mexican Cinnamon Creme Fraiche and Toasted Pumpkin Seeds with Spinach, Pear and Pancetta Salad

Recipe courtesy of Bobby Flay
Prep Time: — Inactive Prep Time: — Cook Time: —
Level:
Easy
Serves:
4 servings
Ingredients
3 tablespoons unsalted butter
1 large onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 large carrot, peeled and coarsely chopped
2 stocks celery, coarsely chopped
7 cups vegetable stock, or water
1 1/2 cups pumpkin puree (not flavored pie filling)
1/4 teaspoon ground Mexican cinnamon, plus 1 teaspoon (canella)
1/4 teaspoon allspice
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 tablespoons honey
2 teaspoons chipotle puree
3/4 cup creme fraiche or sour cream
Salt and freshly ground pepper
Garnish: 1/2 cup toasted pumpkin seeds
Spinach, Pear and Pancetta Salad:
4 ounces pancetta, medium dice
1 small shallot, minced
1/4 cup sherry vinegar
1 teaspoon Dijon mustard
1 teaspoon finely chopped fresh thyme
1/4 cup olive oil
Salt and freshly ground pepper
10 ounces fresh spinach leaves
2 Bosc pears, halved, cored and thinly sliced
1 small red onion, finely sliced
Directions
Heat the butter in a medium stockpot over medium heat. Add the onions, garlic, carrots and celery and cook until soft. Add the water and bring to a boil. Reduce heat and simmer for 20 to 30 minutes. Strain the stock into a clean medium saucepan and whisk in the pumpkin puree until smooth. Bring to a simmer and add the 1/4 teaspoon cinnamon, spices, honey and chipotle. Cook for 15 to 20 minutes. Add water, if the soup is too thick. Remove from the heat and whisk in 1/4 cup of the creme fraiche and season with salt and pepper to taste. Mix together the remaining creme fraiche and remaining 1 teaspoon cinnamon until combined. Divide the soup among 4 bowls and garnish with the cinnamon creme fraiche and a handful of pumpkin seeds.

For the Spinach, Pear and Pancetta Salad: Saute pancetta in skillet over medium heat until crisp. Drain on paper towels. Pour all but 1 tablespoon of the drippings out. Add shallots and cook until soft. Add vinegar, mustard and thyme; whisk to blend. Add oil and whisk to blend. Season with salt and pepper. Keep warm. Combine spinach, pears, red onion and pancetta in a large bowl. Toss with enough dressing to coat.
Read more at: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_9430_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html?oc=linkback

Next week, vitamins D and E’s role in brain health!

Do you have any exciting recipes that highlight spices?