Need to help get rid of the brain fog? Try incorporating more Omega-3 rich foods, kale, berries, oranges (or other foods with lots of vitamin C) walnuts, sweet potatoes, and dark chocolate. (YES…delicious dark chocolate)…but let’s not go overboard. A HEALTHY amount of a nutrient dense diet is key for any ailment you may have. (3 – 5 servings of veggies and a 2 – 3 servings of fruit are key).
BREAKFAST:
Sweet Potato Egg Cups
Ingredients:
Nonstick cooking spray
3 medium sweet potatoes, shredded
3 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 medium onion, chopped
1 cup broccoli florets, chopped
12 large eggs
¼ cup shredded cheddar cheese
Preparation:
1. Preheat oven to 375° F.
2. Lightly coat a twelve-cup muffin tin with spray. Set aside.
3. Squeeze moisture from sweet potatoes using a clean kitchen towel.
4. Combine sweet potatoes and 2 tsp. oil. Season with salt and pepper if desired. Divide evenly between prepared muffin cups; press sweet potato mixture into bottom and sides of muffin cups. Bake for 14 to 16 minutes, or until edges are golden brown. Set aside.
5. Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.
6. Add onions and broccoli; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat. Set aside.
7. Place eggs in a large bowl; whisk to blend.
8. Add onion mixture; mix well.
9. Evenly pour egg mixture into muffin cups. Evenly sprinkle with cheese.
10. Bake for 15 to 18 minutes, or until a toothpick inserted into the center of cups comes out clean.
Oatmeal with Bananas and Walnuts
Ingredients:
2 cups water
¼ tsp. sea salt (or Himalayan salt)
1 cup old-fashioned rolled oats
1 ripe medium banana, mashed
1 tsp. pure maple syrup (optional)
¼ cup chopped raw walnuts
Preparation:
1. Bring water and salt to a boil in medium saucepan over medium heat, stirring frequently.
2. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes.
3. Add banana; mix well. Let oatmeal stand for 1 minute before serving.
4. Divide evenly between two serving bowls; top each evenly with maple syrup (if desired) and walnuts.
LUNCH
Kale Salad with Chicken
Ingredients:
1 cup chopped fresh kale
¼ cup chopped tomato
¼ cup sliced cucumber
4 oz. cooked chicken breast, boneless, skinless, sliced
1 Tbsp. raw sunflower seeds
Preparation:
1. Place kale in a medium serving bowl.
2. Top with tomato, cucumber, chicken, and sunflower seeds.
3. Top with your favorite dressing and enjoy!
Healthier Caesar Salad
Ingredients:
2 cloves garlic, grated, divided use
3 Tbsp. fresh lemon juice
¼ tsp. sea salt (or Himalayan salt)
2 Tbsp. + 2 tsp. olive oil, divided use
2 bunches raw kale, washed, dried (about 1 lb.)
4 slices low-sodium sprouted whole-grain bread, cut into 1-inch cubes
½ cup shaved Parmesan cheese
Preparation:
1. Preheat grill or broiler on high.
2. To make dressing, combine half of garlic, lemon juice, and salt in a small bowl; whisk to blend.
3. Slowly add 2 Tbsp. oil, whisking continuously until blended. Set aside.
4. Combine remaining 2 tsp. oil and remaining half of garlic in a small bowl; mix well. Set aside.
5. Remove central rib and stem from each kale leaf. Brush leaves with half of oil and garlic mixture. Set aside.
6. Brush bread with the other half of oil and garlic mixture. Set aside.
7. Grill kale for 30 seconds to 1 minute on each side, or until slightly brown and crispy. (Kale might need to be grilled in batches.) Cut (or tear) into bite-sized pieces. Set aside.
8. Grill bread for 1 to 2 minutes on each side, or until brown and crispy. Cut into large cubes.
9. Combine kale and bread in a large serving bowl. Drizzle with dressing; toss gently to blend.
10. Sprinkle with cheese.
Spinach Salad with Strawberries and Walnuts
Ingredients:
1½ cups fresh baby spinach
4 oz cooked chicken breast, boneless, skinless, sliced
1 cup sliced strawberries
8 raw walnut halves
Preparation:
1. Place spinach in a medium serving bowl.
2. Add chicken, strawberries, and walnuts; toss gently to blend.
3. Top with your favorite dressing and enjoy!
Dinner
Chicken Quinoa and Oranges
Ingredients:
1 cup cooked quinoa
3 oz shredded rotisserie chicken breast (about ½ cup)
1 oz walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper
Preparation:
1. Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy.
Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads.
Grilled Salmon with Orange Marinade
Ingredients:
¼ cup 100% orange juice
2 Tbsp. fresh lemon juice
1 Tbsp. raw honey
2 tsp. chili powder
1 tsp. ground cumin
½ tsp. sea salt
1 pinch cayenne pepper
4 (6-oz.) raw salmon fillets, about 1-inch thick
Preparation:
1. Combine orange juice, lemon juice, honey, chili powder, cumin, salt, and cayenne in a small bowl; whisk to blend.
2. Place salmon in a shallow glass pan; top with marinade. Cover and refrigerate for 20 to 60 minutes.
3. Preheat grill or broiler to high.
4. Grill or broil salmon for 6 to 8 minutes on each side, brushing occasionally with marinade, or until salmon flakes easily when tested with a fork.
Spinach Salmon Patties
Ingredients:
1 lb. raw salmon fillet, skin removed, finely chopped
3 cups fresh spinach, coarsely chopped
3 green onions, finely chopped
1-inch slice fresh ginger, peeled, finely chopped
¼ tsp. sea salt
¼ tsp. ground black pepper
1 large egg white
1 Tbsp. reduced-sodium soy sauce
Nonstick cooking spray
2 Tbsp. pickled ginger
Preparation:
1. Preheat grill or broiler on high.
2. Combine salmon, spinach, green onions, ginger, salt, and pepper in a large bowl; mix well.
3. Combine egg white and soy sauce in a small bowl; whisk to blend.
4. Add to salmon mixture; mix well. Form into four patties, each about ½-inch thick.
5. Lightly coat grill or broiler pan with spray; grill or broil patties, carefully turning once, for 6 to 7 minutes, or until golden brown and cooked through.
6. Serve each patty topped with 1½ tsp. pickled ginger.
SWEET TREAT
Chocolate Superfood Bites
Ingredients:
8 oz. dark chocolate, chopped into small pieces
12 Tbsp. raw pistachio pieces
12 Tbsp. pumpkin seeds (pepitas)
12 Tbsp. unsweetened dried cranberries
1 tsp. coarse sea salt (or Himalayan salt) (optional)
Preparation:
1. Line a large baking sheet with parchment paper. Set aside.
2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.
3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.
4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).
5. Let the chocolate set in the refrigerator.
Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.
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