"Doctor, I'm sorry! I forgot ……" Xiaowen, an assistant to college student in the clinic, apologized to me with her head down.
She has been suffering from forgetfulness and inattention recently. The "brain fog" that I am surprised to find is no longer a patent for middle and high aged, but a dilemma that may face at all ages due to nutritional imbalance.
Fortunately, the brain has amazing plasticity, and we can improve it by "eating the right food". The following are three brain-healing dietary recipes that complement each other in nutrients to form a balanced diet plan, allowing us to inject clear energy into our brains from the meal plate and tell our brains to avoid the fog.
Red green and yellow three-color pot sticks (2-3 servings)Perfectly integrates three major brain-healing nutrients and can be used as a full-bodied lunch. The protagonist, smokefish, is rich in Omega-3, and is the "basic building material" of brain cells; the golden egg skin provides lecithin, which plays the role of "the lubricant of thought", ensuring that memory and thinking are smooth and unblocked; and the brown rice rich in group B is like the "brain generator", which firmly converts food into energy.
However, if we look at the Harvard Healthy Meals, the proportion of vegetables in this delicious staple is slightly insufficient, so we can cleverly balance it through the next meal.
Ingredients: 2 bowls of hot brown rice, 2 large slices of smoked fish, 1 small cucumber, 2 chicken eggs, 1 teaspoon of Taibai powder water (Taibai powder and water 1:1), salt suitable amount
Polyspice vinegar: 1.5 tablespoons of white vinegar, 1 tablespoon of sugar, 1/2 teaspoon of salt
Method:
1. Making Polyspice vinegar: Mix the ingredients of Polyspice vinegar evenly. Add warm brown rice to mix in batches and try to adjust to your favorite sweet and sourness.
2. Prepare the inner bag: beat chicken eggs with Taibai powder water, add appropriate amount of salt and mix well, then fry them with a flat bottom and fry them into two thin egg skins, then cut them into strips after folding; cut the cucumber into thin slices with a paring knife; cut the smoked fish into strips.
3. Making three-color squid sticks
● First place about one bowl to 1/2 bowl of squid sticks in the middle of the insulated film, roll up the insulated film, and pinch it into a stick.
● The fresh film is loose and move the soft meat (rod) to the bottom of the fresh film. Fish, egg skin and cucumber are lined with cucumbers on top of the sauna.
● Let the soft meat drinks roll into the above-mentioned ingredients. And wrap the pot meal with ingredients, and finally wrap the two sides of the fresh film and finish it.
4. After silence for 5 minutes, you can remove the insulating film and cut it into pieces to enjoy; you can also directly relax partially and eat it.
The task of dinner is to double the vegetables. This chicken soup contains almost no powder. The focus of cooking is on rich vegetables, which not only supplements the fiber, but also provides a variety of antioxidants to establish a protective cover for the brain. Chicken meat is supplemented with high-quality protein and is a source of synthesis and spiritual-boosting neurotransmitting substances. This soup bowl perfectly balances the nutritional configuration of lunch, making the whole day more complete.
Ingredients: 2 boneless chicken leg meat, 1/2 white stew, 1/2 red stew, 2 celery, 1/3 cauliflower, 100c.c. white wine, 1000c.c. chicken soup or water, 2 fresh rosemary, 2 bay leaves, salt and black pepper, suitable amount:
1. Cut the stew, stew, and celery into small diced pieces; cut the cauliflower into small pieces and blanch it in advance.
2. Sprinkle salt and black pepper on the surface of the chicken leg. Pour a little oil into the crock and fry patiently until the chicken peel is crispy and crispy, then take it out and cut it into a suitable size for use.
3. Use the chicken oil in the crock and fry the diced vegetables over low heat until the ginger becomes transparent.
4. Add the liquor sauce, after the alcohol is boiled, pour in the chicken soup, add the chicken leg meat, rosemary, and laurel leaf. After cooking, turn on low heat, add the squid and slowly peel for about 15 minutes to allow the flavor to blend.
5. Open the broccoli and taste with salt and black pepper.
●If you want a refreshing taste, you can use clean water to replace chicken soup.
In addition to the main meal, a cup of nutritious drink can check for missing and inadequate diet throughout the day. Blueberry's powerful anthocyanins are top-grade antioxidants; walnuts are the champion of plant Omega-3, which strengthens the "brain building materials"; and paired with beans rich in lecithin, it can quickly replenish trace nutrients that are extremely key.
Ingredients: 50-70 grams of cold-sauce, 1/4 of ripe avocado, 3-4 low-temperature baked walnuts, 180-200ml of sugar-free beans or milk, half a cold-sauce banana, Method:
1. Peel and core avocado, and cut into small pieces.
2. Pour the sugar-free bean paste into the regulating machine first, and then add avocado, chilled banana, chilled blueberries and walnuts in sequence.
3. At high speed, about 1 minute until it is in a smooth and delicate milkshake, and then pour it into a cup. The surface of the drink is decorated with fresh blueberries, sliced avocado and walnut crumbs.
● Making good use of "cold fruit" is a secret to creating a rich texture. The chilled blueberries and bananas can bring ice cream-like texture.
● Put the walnuts into dry pots, roast them slowly over low heat, and add them to a little to remove the fruity smell and improve the crispy taste and aroma.