Brain Fitness Australia

INGREDIENTS

1 Tbsp Olive oil

1 small Onion, sliced

3 tsp Ground Coriander

600g White fish fillets, cubed

1 Tbsp Fresh ginger, grated

1 tsp Green chilli, chopped

2 Tbsp Lime juice

2 Tbsp Fresh Coriander

PREPARATION

1. Heat a wok until hot and add the olive oil

2. Add the sliced onion and stir-fry until soft and golden

3. Add ground coriander and let cook for 1 to 2 minutes

4. Add the fish, ginger and chilli and stir-fry unitl the fish is cooked through, approximately 5 minutes

5. Stir in the lime juice.

6. Serve in bowls garnished with fresh coriander

TIP

For an added bonus, serve with brown rice.

The best way to start the day is with a healthy breakfast.  A good breakfast will increase metabolism, giving you the energy to do your daily brain fitness activities.

The whole wheat used in these pancakes adds much needed fibre and Vitamin E and the berries provide a dose of antioxidants.

WHOLE WHEAT PANCAKES WITH FRUIT PUREE

1/3 cup Plain flour

1/3 cup Whole wheat flour

1 tbs Sugar

1 tsp Baking powder
1/2 cup Milk

2 tbs Canola oil

1 Egg

1 cup Strawberries or Blueberries

2 tbs Maple syrup

PREPARATION

1. In a medium bowl, combine flours, 1 teaspoon sugar and baking powder.

2. In separate bowl combine milk, oil and egg. Mix well.

3. Pour the liquid ingredients into bowl with dry mixture and mix until just combined.

4. Place berries and maple syrup into blender and puree until smooth. Set aside.

5. Add a drop of oil to a large fry pan and heat over medium-high heat. Use 1/4 cup mixture for each pancake.

6. Cook 3-4 until bubbles appear on surface. Turn over pancakes and cook and addition 1-2 minutes, until golden brown.

7. Pour some berry puree over the pancakes and serve immediately.

Try experimenting with different types berries and fruits for the puree, or even add them directly to the pancake mixture. For an added brain kick, brew a pot of green tea to serve with breakfast!

This classic favourite will not only warm you up on a cold winter’s day, pumpkin is full of antioxidants. Anti-oxidants work to protect our brains from damage caused by free radicals.

PUMPKIN SOUP

2 tbs Olive oil
1 Small onion, diced
1 Leek, diced
1 Garlic clove, crushed
1/2 tsp Coriander, chopped
1 tsp Cumin
1/2 tsp Nutmeg
1 Sweet potato or white potato, peeled and cubed
1 Kg Pumpkin, peeled and cubed
1 L Vegetable stock
1/4 cup Sour cream

PREPARATION

1. Heat oil in a large saucepan over low heat, add onion and leek and cook until soft.

2. Mix through garlic and spices.

3. Add pumpkin, potato and stock, bring to the boil.

4. Turn down heat to low and allow to simmer for 30 minutes.

5. Use a hand blender to puree mixture until creamy and gently reheat.

6. Divide equally into serving bowls and garnish with a dollop of sour cream.

For an added depth of flavour, try roasting the pumpkin beforehand.

A Nicoise Salad an excellent lunchtime dish to serve your friends. Potatoes, tuna, garlic, vegetables and olive oil are common food staples for most of us, but did you realise they all provide much needed vitamins, carbohydrates and essential nutrients which help keep our brains in tip top shape?

Ingredients

3 garlic cloves, peeled
250g green beans, halved
6 small potatoes, halved
4 eggs
2 tablespoons balsamic vinegar
1 tablespoon mayonnaise
3 teaspoons extra virgin olive oil
salt and pepper
1/4 cup fresh basil
250 g cherry tomatoes, halved
2 tuna steaks (about 250g each)
1/4 cup kalamata olives

Preparation

1. Bring a large saucepan of water to the boil. Add the potatoes and cook for 10 minutes or until just tender. Remove potatoes with a slotted spoon and allow to cool.

2. Place the green beans in the boiling water and cook for 2 -3 minutes. The should be bright green and tender crisp. Remove the beans from the boiling water and rinse with cold water.

3. In the meantime, place the eggs in a small saucepan of cold water. Bring to a boil and gently cook for 7 minutes. Remove the eggs and cool under cold water. Peel and quarter.

4. Heat frying pan over medium-high heat. Add the tuna and cook for 2-3 minutes on each side. Transfer to a plate and allow to rest for 5 minutes.

5. Chop basil and garlic.

6. In a small bowl, combine vinegar, mayonnaise, oil, chopped basil and garlic. Add salt and pepper to taste.

7. Flake tuna into large pieces

8. In a bowl combine the potatoes, tomatoes and beans with some mayonnaise dressing to lightly coat ingredients.

9. In the individual serving bowl divide the vegetables evenly. Top with the tuna, eggs and kalamata olives. If desired, you can drizzle the remaining dressing on top and garnish with a whole basil leaf or two.

If you are unable to find fresh tuna steaks, you may substitute with 500g of tinned tuna, drained. Add a glass of red wine, and you are ready to be transported to the South of France.

Studies have shown that eating blueberries and strawberries can preserve the brain and boost the effectiveness of neuron signals, which can lead to improvements in memory and other cognitive skills.

Ingredients

2 1/2 cups fresh or frozen mixed berries
1 tablespoon granulated sugar
3 tablespoons whole-wheat or all-purpose flour
1 tablespoon fresh squeezed orange juice
1/2 cup rolled oats
1/4 cup chopped walnuts
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon
2 tablespoons canola oil

Preparation

1. Preheat oven to 200°C.

2. Combine mixed berries with granulated sugar, 1 tablespoon flour and freshly squeezed orange juice. Divide among four 7.5cm ovenproof ramekins.

3. Combine oats, chopped walnuts, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet.

4. Bake until the fruit is bubbling and the topping is golden, approximately 20 to 25 minutes. Let stand for at least 10 minutes before serving.

This mixed berry crumble, in combination with healthy diet, is a simple and mouth-watering way to get your dose of brain food. While fresh berries are preferred, you may use frozen berries, which are readily available at most supermarket.

For extra benefit, we have added chopped walnuts!

Sweet potatoes are an excellent source of brain food! They are rich in vitamin B6 (which help the synthesis of serotonin and dopamine, two very important neurotransmitters) and the anti-oxidants vitamin C and beta carotene.

Also, did you know that your brain needs carbohydrates?

This brain food recipe comes to us from Kimberly over in the west. Kimberly is a year two teacher and personally knows the advantages to keeping your brain healthy and active!

Ingredients

3 Sweet Potatoes, peeled and quartered
2 large cooking apples (ie Granny Smith), peeled, cored and chopped.
1/4 cup brown sugar
1/4 cup melted butter
1/4 cup chopped pecans
1/8 cup whole wheat or plain flour
2 tablespoons melted butter
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg

Preparation

1. Place sweet potatoes into a large saucepan and enough water to cover. Bring to a boil and cook for 25 minutes, or until tender yet firm. Drain, cool and cut into 1 centimeter slices.

2. Preheat oven to 175 degrees C. Lightly spray oil into a 28 x 18 x 4 cm baking tin.

3. In a small bowl, mix the 2 tablespoons brown sugar, cinnamon and nutmeg.

4. Layer sweet potatoes, 2 tablespoons of melted butter, brown sugar mixture and apples in the prepared baking tin.

5. In a medium bowl, mix flour, remaining brown sugar, butter and pecans. Spread over top of the apples.

6. Bake in the preheated oven for 30 minutes or until lightly brown.