Innholdsfortegnelse for Brain Foods - Spring 2025 i Cooking Light

While you may not be able to control every risk factor for cognitive decline, such as age, family history, or genetics, research shows that there are specific foods that can foster better brain aging. In addition to preventing or delaying dementia, diet might have implications for other brain-related conditions such as depression, anxiety, mood issues, and fatigue. In this issue, we focus on some of the foods that seem to be the most promising in terms of brain health and offer easy ways to enjoy those foods. From protein-packed eggs at breakfast and leafy green salads at lunch to decadent dark chocolate desserts or a cup of coffee after dinner, eating for cognitive health is a no-brainer. And because at Cooking Light, we are focused on wholesome foods for the…

HOW MUCH PROTEIN SHOULD YOU EAT EVERY DAY? The amount of protein you need every day depends on a host of factors: your age, health, activity level, and—for pregnant women—whether you’re eating for two. Current guidelines recommend adults 19 years of age and older consume 10% to 35% of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8g of protein per kilogram of your body weight. This translates to 54g of protein for a 150-pound female or 65g for a 180-pound male. However, these recommendations set the minimum amount of protein you need to eat in order to avoid falling short of this vital nutrient. Not…

Farro, Almond, and Blueberry Breakfast Cereal HANDS-ON 10 MIN. TOTAL 8 HR. 35 MIN. Farro is often served as a side dish but it’s a great choice for breakfast, too. In this overnight cereal recipe, nutty whole-grain farro is joined by fresh, sweet blueberries and maple syrup. Unsalted, toasted almonds add more brain-boosting power. ½ cup whole-grain farro1 cup unsweetened almond milk¼ tsp. kosher salt¼ tsp. vanilla extractDash ground cinnamon½ cup fresh blueberries¼ cup unsalted whole almonds, toasted and chopped, divided1 Tbsp. pure maple syrup¼ tsp. lemon zest 1. In a small bowl, combine farro and enough water to cover. Soak in refrigerator overnight. Drain off excess water. 2. In a small saucepan, combine milk, salt, vanilla, and cinnamon. Bring to a boil over medium-high. Stir in farro; reduce heat.…

Matcha Green Tea Latte HANDS-ON 10 MIN. TOTAL 10 MIN. A touch of honey balances the bitterness of matcha in this healthy latte recipe. For a nondairy latte, swap unsweetened almond, soy, or coconut milk for the low-fat milk. ¼ cup boiling water1 tsp. matcha tea powder1 cup 1% low-fat milk1 tsp. honey Blend boiling water with matcha powder in a blender until foamy. Heat milk with honey in a small saucepan until almost boiling. Vigorously whisk milk until frothy. Pour milk into a mug, then pour in tea. SERVES 1 (serving size: 1¼ cups) CALORIES 124; FAT 2g (sat 1g, unsat 1g); PROTEIN 8g; CARB 18g; FIBER 0g; SUGARS 18g (added sugars 6g); SODIUM 109mg; CALC 31% DV; POTASSIUM 8% DV Matcha is a powdered form of Japanese green tea. While more research is needed, matcha may help decrease stress and anxiety, plus improve memory and short- and long-term cognitive…

There is a lot of noise out there about what defines healthy eating—some of it rings true, while some of it is hype. For over three decades, Cooking Light has been a trusted source not only of reliable nutrition information but also of delicious ways to put that information into practice in the kitchen. So, what is the Cooking Light approach to healthy eating? ALL FOODS CAN FIT We want people to enjoy a variety of wholesome, nutritious foods that promote health. And while the focus is not specifically on weight loss, it is certainly possible to lose weight while using our recipes and following the healthy eating guidelines we suggest. MORE PLANT-BASED FOODS, LESS MEAT The recipes offer delicious ways to increase fruits and vegetables, whole grains, and…

Turmeric is a commonly used spice worldwide. It boasts a potent flavor and possesses antioxidant, anti-inflammatory, anti-microbial, and anti-aging properties that may offer protection against some neurodegenerative diseases. When used in conjunction with medical treatment, it may also improve depression and anxiety symptoms. Keep in mind that many studies have looked at the effects of taking supplemental curcumin (extracted from turmeric) rather than consuming turmeric with foods. Also, turmeric is not well absorbed by the body, and much of the research has been performed in the lab or in animals, rendering some results more conclusive than others. But it certainly can’t hurt to spice up your life and possibly boost your brain power with these recipes featuring this bold spice with an earthy, sweet flavor. Turmeric Latte HANDS-ON 5 MIN.…

APPETIZERS & SNACKS 68 Apricot-Almond Granola 74 Avocado-Mango Salsa with Roasted Corn Chips 69 Buttered Pecans 69 Caribbean Pecans 69 Cumin-Roasted Cashews 68 Fried Almonds 69 Indian-Spiced Roasted Nuts 68 Salted Roasted Almonds 68 Smoked-Almond Butter with Crispy Rosemary BEEF 87 Chipotle-Chocolate Sirloin Steak Skewers 94 Coffee-Marinated Skirt Steak Salad BEVERAGES 91 Anti-Inflammatory Golden Tonic 93 Chocolate-Hazelnut Iced Coffee 90 Matcha Green Tea Latte 11 Turmeric and Ginger Shots 11 Turmeric Latte 90 Warm Honey Green Tea 93 Whipped Coffee Mochaccino BREADS 29 Blueberry Buttermilk Pancakes 93 Chocolate Chip and Coffee Muffins DESSERTS 33 Blackberry Compote 33 Blueberry Crisp 82 Chocolate Hazelnut Bark 85 Chocolate Pots de Créme 82 Deep Dark Chocolate Biscotti 85 Mudslide Cookies EGGS 62 Creole Deviled Eggs 63 Perfect Boiled Eggs 65 Poached Eggs with…

The MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) eating patterns. The two patterns have some differences but share many similarities: Traditional Mediterranean diets consist primarily of whole, minimally processed foods including nonrefined grains, legumes, vegetables, fruit, nuts, and fish. Small amounts of meat, eggs, and dairy products, and a modest amount of alcohol, may be included. The DASH eating plan emphasizes fruits, vegetables, and low-fat dairy products. It includes whole grains, poultry, fish, and nuts, but is limited in fat (specifically saturated fat), red meat, sodium, foods with added sugars, and sugar-sweetened beverages. The MIND diet combines these two approaches by encouraging many of the plant-based foods recommended in the Mediterranean Diet and DASH eating plan,…

Orange Salad with Arugula and Oil-Cured Olives HANDS-ON 15 MIN. TOTAL 15 MIN. Known for its peppery flavor, arugula is a source of many beneficial plant compounds that give the leafy green strong antioxidant properties. Antioxidants have been shown to protect against oxidative stress, a process that can lead to cell damage and disease. ⅓ cup thinly sliced shallots¼ cup fresh lemon juice2 Tbsp. finely chopped fresh mint1 tsp. sugar2 tsp. Dijon mustard¼ tsp. kosher salt⅛ tsp. freshly ground black pepper¼ cup extra-virgin olive oil1 (5-oz.) pkg. arugula5 oranges, thinly sliced crosswise30 oil-cured black olivesFreshly ground black pepper (optional) 1. Whisk together shallots, lemon juice, mint, sugar, mustard, salt, and pepper in a medium bowl. Gradually add oil, stirring constantly with a whisk. 2. Combine arugula and three-fourths of…

Stuffed Zucchini Boats HANDS-ON 25 MIN. TOTAL 45 MIN. Ground turkey is a convenient way to include brain-boosting turkey in your weekly meals. And the leafy green spinach adds even more nutrients to the dish. 4 medium zucchini¼ tsp. crushed red pepper1½ tsp. salt-free dried Italian seasoning (such as Mrs. Dash), divided¼ tsp. kosher salt, divided⅔ cup jarred sun-dried tomatoes, drained and finely chopped, plus 2 Tbsp. sun-dried tomato oil, divided1 lb. ground turkey, white and dark meat2 Tbsp. finely chopped garlic1 Tbsp. tomato paste3 cups packed chopped fresh baby spinach3 oz. ⅓-less-fat cream cheese, cubed¼ cup tap water¼ cup half-and-half1 oz. Parmesan cheese, finely grated (about ⅔ cup) 1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. 2. Cut zucchini in half lengthwise; cut off and discard stem…

Chilled Avocado Soup with Seared Chipotle Shrimp HANDS-ON 19 MIN. TOTAL 30 MIN. Silky-rich avocado makes a smooth base for this first-course soup topped with fresh shrimp and tender corn. 3 cups fat-free, lower-sodium chicken broth1½ cups diced avocado (about 2)3 Tbsp. chopped fresh cilantro, divided, plus more for garnish3 Tbsp. fresh lime juice, divided½ tsp. kosher salt, divided1¼ tsp. freshly ground black pepper, divided¾ cup reduced-fat sour cream1 tsp. lime zest¾ lb. medium peeled, deveined raw shrimp½ tsp. ground cumin1 (7-oz.) can chipotle chiles in adobo sauceCooking spray1 cup fresh corn kernels (about 2 ears)¼ cup chopped red onion1 garlic clove, minced 1. Place chicken broth, avocado, 2 tablespoons cilantro, 2 tablespoons lime juice, ¼ teaspoon salt, and ¼ teaspoon pepper in a blender or food processor, and…