Lentil and Chard Cakes

Lentil and Chard Cakes
Prep Time
90 minutes
Number of Servings
8 cakes
Ingredients
  • Kosher salt, plus more if needed, divided
  • [q:1/2] cup short-grain brown rice, soaked overnight or rinsed
  • [q:3/4] cup Puy lentils, rinsed
  • 2 Tbsp olive oil, divided
  • 1 small onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp ground cumin
  • [q:1/2] tsp freshly ground black pepper
  • 1 large bunch Swiss chard (1 lb)
    • stems sliced [q:1/2]-inch thick
    • leaves shredded into 1-inch strips
  • 2 Tbsp water
  • [q:1 1/4] cups quinoa flakes*
  • 1 Tbsp lemon juice
  • 2 large eggs
Directions
  1. Preheat oven to 375°F with a rack in the center position.
  2. Bring a large pot of water to boil. Add [q:1/4] teaspoon of salt and rice. Cook for 10 minutes and then add lentils. Cook for 20 to 22 minutes more, until lentils and rice are tender but not mushy. Drain and let cool.
  3. Meanwhile, in a large nonstick skillet, heat 1 tablespoon of the oil over medium high heat. Add onion, garlic, cumin, [q:1/2] teaspoon of salt, and pepper. Cook for 3 minutes, and then add chard stems. Cook until onions and chard stems are very soft, 10 to 12 minutes more. Add chard leaves, water, and [q:1/4] teaspoon of salt and cook, tossing with tongs, until very soft, 5 minutes more. Let cool.
  4. Line a baking sheet with unbleached parchment paper. In a food processor, combine lentils and rice, chard, quinoa flakes, lemon juice, eggs, and& [q:3/4] teaspoon of salt. Pulse until just combined. Divide mixture into [q:8 1/2] cup (4 oz) portions and shape them into 1-inch-thick patties (about 3 inches wide), placing them on prepared baking sheet as you go.
  5. Brush patties with remaining 1 tablespoon oil and sprinkle with [q:1/4] teaspoon salt. Bake for 20 to 25 minutes, flipping halfway through, until cakes are crispy, browned, and cooked through.
Nutrition Info
1 cake: 270 Calories, 12 g Protein, 41 g Carbohydrates, 5 g Fiber, 7 g Total fat (1 g sat), 329 mg Sodium, [nutrition:5] Vitamin D, K, [nutrition:3] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:2] Vitamin A, B1 (thiamine), C, Iron, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, Potassium, Zinc

Sweet Potato & Lentil Curry Stew

Sweet Potato & Lentil Curry Stew
Prep Time
45 min prep time
Number of Servings
serves 4
Ingredients
  • 2 Tbsp coconut oil
  • 3 cloves garlic, minced
  • 2 tsp fresh ginger, minced
  • 2 tsp curry powder
  • 1 large sweet potato, peeled and cut into [q:1/2]-inch cubes
  • 1 (14.5 oz) can diced tomatoes
  • 1 cup red lentils, rinsed and drained
  • 1 (13.5 oz) can lite coconut milk
  • 2 cups vegetable stock
  • Salt and freshly ground black pepper
  • [q:1/2] cup chopped cilantro
  • 1 lime, cut into wedges
Directions
  1. Heat oil in a large pot over medium heat. Add garlic, ginger, and curry powder and cook for 1 minute. Add sweet potato and tomatoes and their juices.
  2. Stir in lentils, coconut milk, and stock. Bring mixture to a simmer. Reduce heat to medium-low. 
  3. Cover pot and cook for 30 minutes, stirring occasionally, until sweet potatoes are tender and lentils are soft.
  4. Season to taste with salt and pepper. Stir in chopped cilantro. Serve with lime wedges.
Nutrition Info
Per serving: 364 Calories, 14 g Protein, 46 g Carbohydrates, 9 g Fiber, 14 g Total fat (11 g sat), 357 mg Sodium, [nutrition:5] Folate,  [nutrition:4]​ Vitamin B1 (thiamine),  [nutrition:3]​ Vitamin A, B3 (niacin), B6, [nutrition:2] Vitamin C, Iron, Phosphorus,  [nutrition:1] Vitamin B2 (riboflavin), K, Magnesium, Potassium, Zinc

Carrot Soup with Orange-Marinated Lentils

Carrot Soup with Orange-Marinated Lentils
Prep Time
55 minutes\
Number of Servings
4
Ingredients

Carrot Soup

  • 1 yellow onion, diced
  • 2 garlic cloves, crushed
  • Olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 oz ginger root
  • 1 lb 9 oz carrots, peeled and coarsely grated
  • 2 Tbsp concentrated vegetable stock
  • 4 cups water*
  • Salt
  • 1 cup dairy-free yogurt, to serve**

Orange-Marinated Lentils

  • [q:1/2] cup dried red lentils
  • Big bunch of flat-leaf parsley or cilantro leaves, chopped
  • 1 spring onion (scallion), finely shredded
  • Juice of [q:1/2] orange
  • [q:1/2] tsp harissa*** or chili flakes
  • 1 tsp ground cumin
  • 2 Tbsp olive oil
  • Salt
Directions
  1. Fry onion and garlic in a little olive oil in a saucepan until soft for around 5 minutes over a medium-low heat while stirring. Raise heat, add spices, and fry for 2 minutes while stirring.
  2. Peel and finely grate ginger root, squeeze out juice, and save it. Discard ginger root remains.
  3. Add carrots, ginger juice, stock, and water to pan. Simmer over medium heat for around 15 minutes under a lid until carrots are soft.
  4. In meantime, boil lentils in water according to following recipe.
  5. Combine rest of Orange-Marinated Lentils ingredients for orange marinade. Pour over lentils while they are still warm. Season with salt. Set aside.
  6. Blend soup until smooth and season again with salt, to taste. Warm it up again and, if necessary, dilute with more water.
  7. Top soup with lentil mixture and a dollop of yogurt. Drizzle lightly with olive oil.
Nutrition Info
310 Calories, 11 g Protein, 45 g Carbohydrates, 10 g Fiber, 11 g Total fat (3 g sat), 749 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:4] Folate, [nutrition:3] Vitamin B1 (thiamine), B6, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Calcium, Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), E, Magnesium, Zinc

Red Lentils

Red Lentils
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • Salt    
  • 2 cups water
  • [q:1/3] cup dried red lentils
Directions
  1. Bring a pan of salted water to boil. Add lentils, stir them, and cook for exactly 2 minutes under a lid.
  2. Remove from heat, stir, and leave with lid on for around 2 minutes. Stir and taste. If lentils are suitably al dente, you can drain the water. Otherwise leave them to stand for another minute or so.
Nutrition Info
280 Calories, 20 g Protein, 0 mg Cholesterol, 51 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 1 g Total fat (0 g sat), 628 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:3] Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Potassium

Lemony Lentil Soup with Mushrooms & Kale

Lemony Lentil Soup with Mushrooms & Kale
Prep Time
45 min prep time
Number of Servings
serves 2
Ingredients
  • [q:1 1/2] Tbsp olive oil
  • 1 large white or yellow onion, chopped
  • 4 carrots, peeled and diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 8 oz white mushrooms, sliced
  • Salt
  • [q:1 1/2] tsp dried thyme
  • [q:1/2] tsp dried rosemary
  • [q:1/4] tsp freshly ground black pepper
  • [q:1 1/2] cups dried green, brown, or French green lentils
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 small bunch kale, stemmed and chopped
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrots, and celery and cook, stirring occasionally, for 8 minutes, until vegetables are tender. Stir in garlic, mushrooms, and a generous pinch of salt. Cover and cook for 5 minutes, until mushrooms are tender and have released their juices.
  3. Stir in K teaspoon salt and the thyme, rosemary, pepper, and lentils. Pour in broth and water. Bring to a boil over high heat. Reduce heat, cover partially, and simmer, stirring occasionally, for about 30 minutes, until lentils are tender but not mushy.
  4. Stir in kale, cover, and cook for 10 minutes. Stir in lemon juice. Taste and adjust seasonings if desired.
  5. Serve piping hot.
Nutrition Info
257 Calories, 15 g Protein, 42 g Carbohydrates, 9 g Fiber, 5 g Total fat (1 g sat), 275 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:3] Vitamin B1 (thiamine), Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Calcium, Magnesium, Zinc

Top 6 Foods for Brain Function and Memory

Top 6 Foods for Brain Function and Memory
Jes Gallagher
sliced avocado, boiled eggs, and spinach leaves

As a human, your brain is both your biggest resource and your largest weakness in a cruel twist of fate that isn't easily off-set.

Living without a care for the overall function of your brain is uncomfortably easy to do. In fact, you may be doing it right this moment without even trying.

Thankfully, eating healthy foods that improve the function of your mind both physically and in more esoteric ways can be accomplished with just a hint of knowing what to work into your diet.

Foods That Improve Your Brain Function

While there are many components of food that improve brain function, knowing which foods deliver those chemicals and components most effectively and deliciously can make all the difference between sticking with a healthy head food diet or leaving it behind.

  • Avocados

    If there ever happens to be a competition for superfoods, avocados may be in the lead by a wide margin. A simple half of one of nature's most interesting fruits -- and they are a fruit, surprisingly provides dietary fiber and healthy fats without overloading on calories in the process.

    Benefits for your brain enter the picture with monounsaturated fats found in the avocado which are the healthier side of fat that helps the inner workings of both your heart and your brain. One of these good fats include oleic acid and it just so happens to be directly linked to memory strength and brain function.

    You can always make a classic guacamole, but it also makes a stellar co-star for chicken soup. Some countries feature cuisine with avocados playing dessert roles, too; Those feeling adventurous might try diving into chocolate avocado pudding or other classic chocolate pairings.

  • Eggs

    Eggs really got the short end of the stick in the eyes of the media for the past few decades, with unjust cries of cholesterol painting them in an unfortunate light. The day of the egg may be right around the corner, however, as choline found in foods such as eggs plays an essential part in your brain's long-term function. It helps to begin eating them early, but their biggest benefits show in slowing brain degradation caused by age. Preparing them properly, on the other hand, isn't quite so straightforward.

    Overcooking or burning foods is an unfortunately easy way to nullify a lot of their most helpful properties, as many upsides to eating foods requires them to be cooked appropriately but without allowing heat to destroy their more delicate chemical chains. Finding the best nonstick pan for eggs may help keep your brain going strong without leaving healthy nutrients stuck to the bottom of a cheap pan. Fry them, poach them or work them into a stir-fry, but make sure they leave the pan in the form you intended.

  • Dark Chocolate

    Healthy foods don't always have to be obvious, as shown by how one study showed an improvement in blood flow to the brain in test subjects who ingested dark chocolate. Cognitive function in the elderly may also see improvement after the ingestion of cocoa, which dark chocolate hosts in spades.

    Pairing dark chocolate up with avocados is one of the strongest, if not least common, superfood pairings you can prepare for yourself. A traditional cake is tempting but cocoa cakes without frosting can provide cocoa's upsides without the downside of loading up on sugary frosting.

  • Spinach

    Put aside nightmares of canned spinach and think of it more as a fresh green if you hold your brain health in high regard: Leafy greens like spinach contain vitamin K, which contributes to improved cognitive function over time much in the way cocoa can help improve elderly brain function. Fighting age with a delightful salad is far easier and more affordable than medicinal alternatives.

    If eating it raw isn't in your future, garlic spinach is easily prepared, and the addition of garlic adds even more health benefits such as lowered cholesterol and it may even reduce the rates of certain kinds of cancer.

  • Green Tea

    Tea has been used in medicinal and cultural contexts for hundreds if not thousands of years and for very good reason. Cognition, awareness and mental alertness are all reportedly much more efficient after ingesting green tea, which also helps alleviate some of the downfalls that come with ingesting caffeine found in other forms of tea

    As a beverage it's always a lovely drink to pair with a meal, but green tea can also be made into ice cream with ginger, a pairing you're unlikely to find unless you make it yourself.

  • Lentils

    Like many legumes, lentils keep blood sugar in check through the regulation of glucose, which very directly keeps your mind in working order by providing a constant stream of power to your mind without allowing you to succumb to a sugar overdose. Eating as little as a half cup of lentils a day can keep your blood sugar regulated properly, which can be easily achieved by sprinkling cooked lentils into salads or making a delightful lentil curry.

Healthy Foods for a Healthy Brain

If you're tired of eating foods that keep you satiated without offering all the health benefits you could reap through dietary changes, throwing in a handful of some of these healthy foods in the place of sugary, low-substance offerings can go a long way in keeping you alert and healthy through your whole life. Just don't forget to put that brain power to good use!

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Contributor
Amanda Wilks
Tags
diet / nutrition
health
brain
avocado
eggs
chocolate
green tea
lentils
spinach

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Amaranth Salad

Amaranth Salad
with Sun-Dried Tomatoes, Zucchini and Fresh Mint
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • Juice of 1 lemon
  • 2 Tbsp balsamic vinegar
  • 3 Tbsp extra-virgin olive oil

Salad

  • 8 oz green lentils
  • [q:2/3] cups amaranth
  • 1 medium zucchini
  • [q:1/3] cups oil-packed sun-dried tomatoes, drained and chopped
  •  Salt and freshly ground black pepper
  • [q:1/4] cups chopped fresh mint leaves
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lentils in a medium pot with a lid. Cover lentils with cold water until they’re covered by 1 inch. Bring to a boil. Reduce heat to medium and cook lentils, partially covered with lid on, for 20 minutes, or until tender. Drain lentils, if needed, and set them aside in a large bowl.
  3. Add amaranth to a small dry pan set over medium heat. Shaking pan occasionally, toast amaranth for about 5 minutes, until grains turn golden and begin to pop. Pour 1 cup water over popping grains and bring mixture to a boil. Reduce heat to medium-low and cook grains for 6 minutes, or until tender. Drain amaranth in a fine-mesh strainer and add to lentils.
  4. Grate zucchini using the large holes on a hand-held grater. Add zucchini and tomatoes to lentil-amaranth mixture. Stir in dressing.
  5. Season to taste with salt and pepper. Garnish with fresh mint leaves.
Nutrition Info
451 Calories, 20 g Protein, 64 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 328 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Iron, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:2] Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Vitamin K, Calcium

Buddha Bowls with Avocado Sauce

Buddha Bowls with Avocado Sauce
Prep Time
20 minutes prep, cook time for eggs, quinoa, and lentils, fermentation time for Yin Yang Carrots
Number of Servings
Serves 6
Ingredients

Buddha Bowls

  • 4 cups spinach or other salad greens (about [q:1/2] lb) 
  • 4 cups cooked quinoa or brown rice, warm
  • 4 cups cooked lentils, warm  
  • 4 sheets nori, cut into thin strips 
  • 4 organic fried or hard-boiled eggs (sliced) 
  • 2 cups sliced fresh seasonal veggies (such as carrots, avocados, cucumbers, or bell peppers) 
  • 2 to 3 cups Yin Yang Carrots

Avocado Sauce

  • [q:1/3] cup sauerkraut 
  • [q:1/4] cup roughly chopped fresh parsley 
  • 1 large clove garlic, crushed 
  • 1 large avocado, halved, pitted, and peeled 
  • 2 Tbsp white miso paste*
  • 1 tsp Dijon mustard 
  • 1 cup water 
  • Salt and freshly ground black pepper 
  • 2 Tbsp black sesame seeds, for garnish (optional)
Directions

  1. Make Buddha Bowls

    1.  Divide spinach among 4 shallow bowls and top with equal amounts of quinoa and lentils, dividing them among bowls.
    2. Finish each bowl with a few strips of nori, 1 egg, and equal amounts of the fresh veggies.
    3. Take Yin Yang Carrots out of their jar with a clean fork, letting any extra brine drain back into the jar, and divide equally among bowls. 

  2. Make Avocado Sauce

    1. Put all ingredients except salt and pepper into a blender or food processor, and blend until smooth.
    2. Thin dressing with additional water if needed, and season to taste with salt and pepper. 

  3. Dress and Serve

    1. Drizzle a few tablespoons of the dressing over each bowl.
    2. Garnish with sesame seeds, if desired.
    3. Serve immediately.
Nutrition Info
1,033 Calories, 55 g Protein, 168 g Carbohydrates, 28 g Fiber, 18 g Fat (3 g sat), 564 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B2 (riboflavin), B6, C, K, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin E, [nutrition:1] Calcium

Couscous Salad with Black Lentils

Couscous Salad with Black Lentils
Prep Time
45 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup dried black lentils
  • 5 cups water
  • [q:3/4] cup uncooked couscous
  • [q:3/4] tsp salt
  • 1 cup cherry tomatoes, quartered
  • [q:1/3] cup finely chopped red onion
  • [q:1/3] cup finely chopped cucumber
  • [q:1/4] cup chopped fresh parsley
  • 3 Tbsp chopped fresh mint
  • 3 Tbsp fresh lemon juice
  • 2 Tbsp extra-virgin olive oil
Directions
  1. Rinse lentils with cold water; drain.
  2. Place lentils and 4 cups water in a large saucepan; bring to a boil.
  3. Reduce heat, and simmer 20 minutes or until tender. Drain and rinse with cold water; drain.
  4. Bring remaining 1 cup water to a boil in a medium saucepan; gradually stir in couscous and [q:1/4] tsp salt.
  5. Remove from heat; cover and let stand 5 minutes.
  6. Fluff with a fork.
  7. Combine lentils, couscous, remaining [q:1/2] tsp salt, tomatoes, and remaining ingredients in a large bowl.
Nutrition Info
286 Calories, 11 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 7 g Total fat (1 g sat), 330 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Folate, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin A, Vitamin B3 (niacin), Vitamin B6, Vitamin C, Iron, Zinc

Black Lentil and Salsa Verde Salad

Black Lentil and Salsa Verde Salad
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • [q:1/2] cups dried Puy or other lentils
  • 1 tsp rice wine vinegar
  • 3 Tbsp chopped sorrel leaves*
  • [q:2/3] cup mint leaves
  • [q:2/3] cup cilantro
  • [q:1/4] cup olive oil
  • Finely grated zest and juice of 1 lime
  • [q:1 1/2] cups cherry tomatoes, chopped
  • Sesame oil, for griddling
  • 2 cups chopped asparagus
  • Himalayan pink salt

Mint Yogurt (optional)

  • [q:1/2] cup coconut milk yogurt
  • [q:2/3] cup mint leaves
  • [q:1/4] tsp smoked paprika
Directions
  1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside.
  2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.
  3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines.
  4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside.
Nutrition Info
361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, [nutrition:4] Vitamin K, Calcium, Iron, [nutrition:2] Vitamin A, C, Copper, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus
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