Spinach & Bell Pepper Frittata with Goat’s Cheese

Spinach & Bell Pepper Frittata with Goat’s Cheese
Prep Time
40 minutes
Number of Servings
serves 4
Ingredients
  • 1 Tbsp olive oil
  • 1 orange bell pepper, seeded and cut into [q:1/2]-inch pieces
  • 2 cup thinly sliced baby spinach
  • 1 garlic clove, minced
  • 8 eggs
  • Salt and freshly ground black pepper
  • [q:1/2] cup milk (dairy or unsweetened non-dairy)
  • [q:1/2] cup crumbled soft goat’s cheese
  • [q:1/8] cup thinly sliced chives
Directions
  1. Preheat oven to 350°.
  2. Heat oil over medium heat in an oven-safe nonstick skillet or cast iron skillet. Add bell pepper. Cook, stirring often, until tender, approximately 5 minutes. Add spinach and garlic and cook for 2 minutes. Remove skillet from heat and season vegetables with salt and pepper.
  3. Whisk eggs and milk together in a large bowl until just blended. Don’t over-whisk eggs or frittata will collapse when cooling. Gently stir eggs into vegetable mixture in pan. 
  4. Sprinkle goat’s cheese and chives over top. Transfer skillet to oven and bake 20 to 25 minutes, or until edges are lightly browned and a knife inserted in center comes out clean.
Nutrition Info
246 Calories, 17 g Protein, 5 g Carbohydrates, 1 g Fiber, 17 g Total fat (7 g sat), 441 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin A, B12, Phosphorus, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin D, E, Calcium, Iron, Zinc

Stovetop Mac-and-Cheese with Spinach

Stovetop Mac-and-Cheese with Spinach
Prep Time
40 minutes prep time, 2 hours soak time for nuts
Number of Servings
Serves 6 as a side
Ingredients
  • [q:1/2] cup raw cashews
  • 2 cups peeled and cubed butternut squash
  • 1 cup unsweetened plain almond milk
  • 1 Tbsp lemon juice
  • 4 Tbsp nutritional yeast
  • 1 tsp dry mustard
  • [q:1/2] tsp paprika
  • 1 Tbsp cornstarch or potato starch
  • 1 (12 oz) package elbow macaroni pasta
  • 1 tsp olive oil
  • 3 cups packed sliced baby spinach
  • Salt and freshly ground black pepper
Directions
  1. Place cashews in a medium bowl. Cover cashews completely with water and set aside to soak for 2 hours.
  2. Place squash in a steamer basket set over a pot of boiling water. Cover with a lid. Cook over medium-high heat until squash is tender when pierced with a fork.
  3. Once cashews have soaked, drain and add them to a high-speed blender along with cooked squash, almond milk, lemon juice, nutritional yeast, dry mustard, paprika, and cornstarch. Blend until smooth.
  4. Cook pasta according to package directions. Drain.
  5. Heat oil in a sauté pan set over medium heat. Add spinach and sauté for 2 minutes.
  6. Transfer cashew and butternut squash mixture to pan with spinach. Stir until sauce is heated through and thickened. Season to taste with salt and pepper.
  7. Add pasta to sauce and stir to combine. Serve.
Nutrition Info
338 Calories, 17 g Protein, 57 g Carbohydrates, 5 g Fiber, 8 g Total fat (1 g sat), 249 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, K, [nutrition:4] Magnesium, [nutrition:3]  Vitamin A, Phosphorus, Zinc, [nutrition:2] Vitamin C, E, Iron, Folate, [nutrition:1] Calcium, Potassium

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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Turkey-Spinach Burgers with Pepperoncini Sauce

Turkey-Spinach Burgers with Pepperoncini Sauce
Prep Time
45 min prep time
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp extra-virgin olive oil, divided, plus olive oil cooking spray
  • [q:1/2] cup finely chopped onion
  • 5 oz baby spinach
  • Kosher salt and freshly ground black pepper
  • [q:1/4] cup plain nonfat Greek yogurt
  • [q:1/4] cup low-fat mayonnaise
  • 2 Tbsp minced seeded pepperoncini
  • 1 Tbsp liquid from the pepperoncini jar
  • 1 to 2 tsp fresh lemon juice or to taste
  • 1 tsp minced garlic
  • 3 oz crumbled feta cheese
  • 2 Tbsp chopped fresh oregano
  • 1 lb ground turkey
  • 4 whole-wheat hamburger buns, toasted
  • Lettuce and sliced tomatoes for garnish
Directions
  1. Heat 1 tablespoon of the oil in a skillet over medium heat. Add onion, and cook, stirring occasionally, until golden brown, about 8 minutes. Increase heat to medium-high, add remaining 1 tablespoon oil and spinach, and cook, stirring, until spinach is wilted. Season with salt and pepper and transfer mixture to a bowl. Chill in refrigerator until cooled to room temperature.
  2. Meanwhile, combine yogurt, mayonnaise, pepperoncini, pepperoncini liquid, lemon juice, garlic, and salt and pepper to taste in a small bowl and set aside.
  3. Preheat grill to medium. Once spinach has cooled, remove it from refrigerator and add feta, oregano, ground turkey, [q:1/4] teaspoon salt, and [q:1/4] teaspoon pepper. Mix just until combined and shape into 4 patties, each about [q:1/2] inch thick.
  4. Spray burgers lightly with cooking spray, and then grill over medium heat until just cooked through, about 6 minutes per side. Spread some yogurt sauce on bottom half of each bun, and then top with lettuce and tomato slices and a burger.
  5. Spoon remaining sauce over burgers and top with remaining bun halves. Serve immediately.
Nutrition Info
474 Calories, 31 g Protein, 34 g Carbohydrates, 6 g Fiber, 26 g Total fat (7 g sat, 9 g mono, 4 g poly), 947 mg Sodium, [nutrition:5] Manganese, [nutrition:4] Selenium, [nutrition:2] Vitamin B2 (riboflavin), K, Calcium, Iron, Phosphorus, Zinc, [nutrition:1] Vitamin A, B1 (thiamine), B3 (niacin), B6, B12, Biotin, C, E, Folate, Pantothenic acid, Copper, Magnesium

Asparagus, Spinach, and Chicken Sausage Frittata

Asparagus, Spinach, and Chicken Sausage Frittata
Prep Time
35 minutes prep time
Number of Servings
​Makes 12 mini frittatas
Ingredients
  • Olive oil
  • 8 eggs
  • [q:1/2] cup low-fat milk
  • [q:1/2] tsp salt
  • [q:1/8] tsp black pepper
  • [q:3/4] cup pre-cooked, chopped chicken sausage (from 2 links)
  • [q:1/2] cup chopped steamed asparagus
  • [q:1/2] cup sliced baby spinach leaves (these do not need to be cooked)
  • [q:1/2] cup shredded Swiss cheese
Directions
  1. Preheat oven to 350°.
  2. Oil a 12-cup muffin tin with the oil, or insert cupcake papers. Whisk eggs, milk, salt, and pepper in a large bowl. Stir in cooked sausage, asparagus, spinach, and cheese.
  3. Fill muffin cups just below their rims with egg mixture.
  4. Bake for approximately 25 minutes, until set.
Nutrition Info
Per serving (2 frittatas): 244 Calories, 18 g Protein, 4 g Carbohydrates, 17 g Total fat (7 g sat), 328 mg Sodium, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B12, K, Calcium, [nutrition:1] Vitamin A, B6, Zinc

Gluten-Free Chili Lime Shrimp Pasta Salad

Gluten-Free Chili Lime Shrimp Pasta Salad
Prep Time
25 minutes
Number of Servings
4 to 6
Ingredients
  • 8 oz gluten-free pasta
  • [q:1/4] cups fresh lime juice (from 2 to 3 limes)
  • 2 cloves garlic, minced
  • 2 tsp chili powder
  • [q:1/2] tsp kosher salt
  • [q:1/4] tsp black pepper
  • 1 Tbsp honey
  • [q:1/4] cup olive oil
  • Gluten-free non-stick cooking spray
  • 12 oz large shrimp, peeled and deveined
  • 3 cups baby spinach leaves
  • 2 cups cooked black beans (or use 1 15-oz can black beans, drained and rinsed)
  • [q:1/2] cup red onion (from [q:1/2] a small red onion), diced
  • 1 tomato, seeded and diced
  • Fresh cilantro and limes for garnish, optional
Directions
  1. Cook pasta in salted water according to package directions. Drain and rinse with hot water.
  2. Combine lime juice, garlic, chili powder, salt, pepper, honey, and olive oil in a small glass jar. Shake to combine.
  3. Heat a large non-stick skillet over medium-high heat. Spray with cooking spray. Add shrimp to pan and cook for about 1 minute per side or until shrimp just start to turn pink.
  4. Stir in spinach, black beans, onion, and lime dressing. Add pasta, toss to coat well, and heat for another minute or two or until spinach has wilted.
  5. Stir in tomato. Garnish with fresh cilantro leaves and serve with wedges of fresh lime if desired. To eat warm, serve immediately. To serve cold, cover and refrigerate for at least 4 hours. (Can be made a day ahead.)

Maple Cinnamon Delicata Squash Salad

Maple Cinnamon Delicata Squash Salad
Prep Time
Prep: 10 minutes, Cook: 30 minutes
Number of Servings
1-2
Ingredients
  • 1 delicata squash
  • Organic maple syrup
  • Organic cinnamon
  • [q:1/2] avocado
  • 10 large brussels sprouts
  • 2 to 3 cups fresh spinach
  • 1 cup cherry tomatoes
  • [q:1/4] lemon
  • [q:1/4] to [q:1/2] cup Jackfruit Bacon
Directions
  1. Preheat the oven to 350° F. Wash and dry all of your produce and set aside.
  2. Line a large baking sheet with parchment paper.
  3. Half and deseed the delicata squash, then slice into [q:1/2] inch pieces. Place on to the baking sheet and lightly drizzle with maple syrup and sprinkle with cinnamon. For the bare side facing down, instead of flipping and repeating the aforementioned process, I rubbed it into the excess that was on the sheet to put it to use.
  4. Bake for 20 to 30 minutes, or until caramelized.
  5. Meanwhile, place the brussels sprouts in a vegetable steamer, and steam for 10 to 15 minutes, or until very soft. Remove and slice in half. Add seasoning as desired.
  6. Place the spinach into a bowl and drizzle with lemon juice. Top with halved tomatoes, sliced avocado, brussels sprouts, jackfruit bacon, and squash.

Spinach Salad with Mango and Candied Peanuts

Spinach Salad with Mango and Candied Peanuts
Prep Time
20 minutes
Number of Servings
4
Ingredients

Candied Peanuts

  • [q:1/3] cup granulated maple sugar
  • 6 Tbsp organic extra-virgin olive oil, divided
  • 3 Tbsp balsamic vinegar, divided
  • 1 cup organic shelled unsalted peanuts

Spinach Salad

  • 6 to 8 oz organic baby spinach, rinsed very well
  • 1 large, ripe organic mango, peeled, pitted, and thinly sliced
  • Sea salt
  • Cracked black pepper 
Directions
  1. Lightly oil sheet of aluminum foil.
  2. To make peanuts, combine maple sugar, 1 tablespoon oil, and 1 tablespoon vinegar in skillet over medium heat. Cook, stirring until syrup develops, about 3 minutes.
  3. Add peanuts and cook, stirring constantly, until nuts are coated with syrup and toasted, about 7 minutes. Spread nuts on foil and using a fork, separate them so they don’t stick together. Set aside to allow coating to harden.
  4. To make salad, combine baby spinach, mango slices, and cooled peanuts in mixing bowl. Toss gently with remaining oil, vinegar, and salt and pepper to taste. Serve.
Nutrition Info
503 Calories, 12 g Protein, 34 g Carbohydrates, 25 g Total sugars (10 g Added sugars), 6 g Fiber, 39 g Total fat (5 g sat), 347 mg Sodium, [nutrition:5] Vitamin C, E, K, Folate, [nutrition:3] Vitamin A, B3 (niacin), [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Iron, Magnesium, Phosphorus, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Potassium

Spinach Latkes

Spinach Latkes
Prep Time
15 minutes
Number of Servings
Serves 12
Ingredients
  • 3 potatoes (about 1 lb), peeled
  • 1 cup chopped fresh wilted spinach (or thawed frozen spinach)
  • 1 small onion, grated
  • 3 Tbsp matzo meal or unbleached all-purpose flour
  • Kosher salt
  • Freshly ground black pepper
  • 2 eggs, beaten
  • Vegetable or grapeseed oil
Directions
  1. Grate potatoes into bowl. Squeeze to drain off excess moisture. Squeeze moisture from spinach. Drain onion.
  2. Mix vegetables together and stir in matzo meal or flour, seasonings, and eggs.
  3. Pour enough oil into skillet to coat bottom and heat over medium heat. Put 3 spoonfuls of mixture in pan, spaced well apart, and press out to make cakes about 4 inches in diameter.
  4. Cook until golden brown, about 3 to 4 minutes on each side.
  5. Keep latkes warm in a low oven while cooking remainder. Serve with a fresh herb salad with vinaigrette dressing.
Nutrition Info
129 Calories, 4 g Protein, 27 mg Cholesterol, 22 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 3 g Fiber, 3 g Total fat (0 g sat), 116 mg Sodium, [nutrition:2] Vitamin B6, Vitamin C, [nutrition:2] Vitamin K, Phosphorus, Potassium

Lasagna Verde

Lasagna Verde
Number of Servings
Serves 8
Ingredients
  • 4 oz lasagna noodles (about 8 sheets or enough for 2 layers)
  • 2 tsp olive oil
  • 2 lbs spinach, well-washed
  • 32 oz part-skim ricotta
  • 2 eggs
  • 1 Tbsp or [q:1/2] oz garlic, grated or finely chopped
  • 1 tsp lemon zest (from about 1 lemon)
  • [q:1/4] tsp grated nutmeg
  • 2 cups or 10 oz frozen peas
  • 2 cups or 8 oz asparagus, cut in [q:1/2] inch pieces
  • [q:1/2] cup or 2 oz grated Parmigiano
  • 8 oz mozzarella, grated, divided
Directions
  1. Bring a large pot of salted water to a boil. Cook the lasagna noodles according to package directions. Drain, toss with olive oil, and reserve.
  2. Preheat oven to 350ºF. Place the spinach in a large pan over medium heat. If spinach is still wet, simply cover pan and wilt. If it’s dry, add [q:1/4] cup water to the pan, cover, and wilt. Drain spinach. When cool enough to handle, roughly chop it and squeeze out excess liquid.
  3. Place spinach in a large bowl with the ricotta, eggs, garlic, zest, nutmeg, peas, asparagus, Parmigiano and half of the mozzarella. Season to taste with salt and pepper.
  4. Place half the noodles along the bottom of a 9” by 13” pan. Top with half of the ricotta mixture. Repeat with remaining noodles and ricotta mixture.
  5. Strew remaining mozzarella over the top. Place in the oven and cook until heated through (about 30 minutes).
Nutrition Info
419 Calories, 32 g Protein, 104 mg Cholesterol, 29 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 6 g Fiber, 21 g Total fat (12 g sat), 468 mg Sodium, [nut:5] Vitamin A, Vitamin B2 (riboflavin), Vitamin C, Vitamin K, Calcium, Folate, Phosphorus, [nut:4] Vitamin B12, [nut:3] Vitamin B6, Iron, Magnesium, Zinc, [nut:2] Vitamin B1 (thiamine), Vitamin E, Potassium, [nut:1] Vitamin B3 (niacin)
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