The Brain Bowl Recipe | Cedars Sinai скачать в хорошем качестве

The Brain Bowl Recipe | Cedars Sinai

Based on the MIND diet, this brain bowl is easy to prepare and packed with nutrients proven to aid in brain health. Sweet potatoes are rich in fiber and full of mineral-rich vitamins that are easily absorbed by the body, which makes them not only filling but also helps lower cholesterol. Quinoa is a plant-based protein, an excellent replacement for animal proteins, and can provide 60% of your daily recommended manganese. This superfood also helps lower blood pressure, which is great for the brain! Put all that on a bed of kale, which contains lots of brain-boosting omega-3 fatty acids as well as vitamins A and C, and you've got a meal chock-full of healthy benefits. INGREDIENTS: Brain bowl: 1 large sweet potato or two small ones, skinned and sliced into ½ inch thick slices 1 tbsp. extra-virgin olive oil (EVOO) 1 (15-ounce) can chickpeas, drained and rinsed 1 tsp. each of turmeric, coriander, cumin 1/2 tsp. each smoked paprika, garlic powder, cayenne (optional) 1 cup uncooked quinoa ¼ tsp. turmeric powder 1/8 tsp. salt 3 cups of kale, massaged with a teaspoon of lemon juice and a pinch of salt (or spring mix) 1 avocado, sliced 2 tbsp. sunflower seeds 1 tbsp. hemp seeds Lemon tahini herb sauce: 1 garlic glove, chopped ¼ cup tahini 2 tbsp. dill ½ lemon, juiced ¼ cup hot water Directions: Combine all ingredients and chill before serving with the Brain Bowl. PREPARATION: 1. Preheat oven to 375ºF and line a large baking sheets with parchment paper. 2. Spread out the chopped sweet potato on one half of sheet. Put 1/2 tablespoon of oil and toss the potatoes until coated. Sprinkle with fine grain sea salt. 3. Roasted chickpeas: drain and rinse the chickpeas. Transfer the chickpeas to a bowl, drizzle with 1/2 teaspoon oil, and sprinkle with the spices. Toss gently to combine. Transfer to the other half of the baking sheet next to sweet potatoes, spreading it in one layer. 4. Place both the sweet potato and chickpeas into the preheated oven. Bake for 15 minutes, then remove and flip the sweet potato pieces (for even cooking, but not necessary). Place back in the oven for another 15 minutes. When the chickpeas are golden and the sweet potatoes are lightly browned on the bottom and fork tender, they are ready. 5. Cook the quinoa: rinse the quinoa very well in a fine mesh sieve and transfer to a medium pot. Add 1 3/4 cups water and bring to a simmer over medium-high heat. Add ½ tsp of turmeric and 1/8 tsp of salt. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13-16 minutes, until the water is absorbed and the quinoa is tender and fluffy. Once cooked, fluff with a fork and remove from heat. Season with black pepper, optionally. 6. Assemble the bowl: greens at one quarter of a large shallow bowl, quinoa on the second quarter, roasted veggies and chickpeas in the rest of the bowl. Add the sliced avocado in the center, and drizzle about 2 tablespoons of the dressing. Sprinkle with sunflower and hemp seeds. Connect with us:   / cedarssinai     / cedarssinai     / cedarssinai   Cedars-Sinai is a leader in providing high-quality healthcare encompassing primary care, specialized medicine and research. Since 1902, Cedars-Sinai has evolved to meet the needs of one of the most diverse regions in the nation, setting standards in quality and innovative patient care, research, teaching and community service. Today, Cedars- Sinai is known for its national leadership in transforming healthcare for the benefit of patients. Cedars-Sinai impacts the future of healthcare by developing new approaches to treatment and educating tomorrow’s health professionals. Additionally, Cedars-Sinai demonstrates a commitment to the community through programs that improve the health of its most vulnerable residents.