Use brain-protective turmeric for ‘happy meals’
I read an online article recently about the 12 foods that happy people eat*, and I was happy to see that I consumed them, too.
I also recently read again about the super powers of turmeric:
- India has the highest consumption rate of the spice, turmeric, in the world. Turmeric is the primary spice used in curries.
- India also has one of the lowest rates of cognitive decline in the world, with a death rate that is eight times lower than that of the U.S.
What’s the connection between these two facts? The answer can be found in a powerful antioxidant called curcumin, which is a component of the curry spice turmeric. In fact, research shows that curcumin has profound protective benefits for the brain.
Turmeric is the spice that makes curry yellow and it is really, really good for us.
I keep several containers and shakers next to my kitchen stove (much to the dismay of my sweet husband, who would much prefer that every item in our oh-so-tiny kitchen be kept out of sight behind a cupboard door) because I use them every time I eat and turmeric is one of that select few.
When I am cooking, I always add a bit of turmeric if the color doesn’t matter, but never so much as to alter the taste. It’s a natural choice if you are making “scrambled tofu” because it will give your dish the color of scrambled eggs, but I also put it in soups and smoothies, in sauces and sauteed greens, and I always add a dash or two on top of my salad.
So reading again about turmeric and happy-making food choices got me thinking about designing recipes and menus around them. In fact, it has also encouraged me to make “happy meals” the topic of my next cooking class session.
Gluten Free Pasta with Artichokes, Chickpeas, Capers and Sun-Dried Tomatoes
1 lb. of your choice of gluten free pasta, cooked and drained
1 head of garlic, cooked per instructions in recipe below for kale
1 can of artichokes—these can be marinated or not
1 can, or two cups, of chickpeas, rinsed and drained
1/4 to 1/2 C sun-dried tomatoes, chopped if large, in oil or not (if not, you will need to rehydrate first according to package directions)
2T capers, (rinsed if you are salt sensitive)
1/2 t. turmeric
1 t. Italian seasoning or a blend of dried oregano, basil and parsley
1/4 t. dried sage (optional)
2 T fresh basil, or fresh parsley, chopped
When the garlic is cooked, add the rest of ingredients except for fresh herbs. Toss and warm through completely. Add more water if necessary. (I save some pasta cooking water to do this.) Toss with pasta and add fresh herbs on top. Serve hot, or at room temperature.
Crispy Rice Pancakes with Sauteed Kale
(adapted from Vegetarian Times magazine)
For the rice cakes:
1/2 C long grain rice soaked at least eight hours, or overnight, rinsed and drained
1/2 C mung beans, soaked at least eight hours, or overnight, rinsed and drained
1/4 C coconut milk
1/4 C sliced green onions (about one half a bunch)
1/2 t. turmeric
oil for cooking
Rinse and drain soaked rice and blend in blender or food processor with one cup water until smooth. Transfer to large bowl and set aside.
Rinse and drain mung beans and blend in blender or food processor with one half-cup water until no lumps remain. Stir mung bean mixture into rice mixture along with remaining ingredients.
Heat oil in a non stick skillet over medium high heat. Add about one third cup batter and cook until bottom is crispy. Top with sauteed kale and fold to form half moon. Cook pancake one to two minutes more per side.
For the kale:
1 head of garlic, cloves peeled and thinly sliced
1 T olive oil
1/4 C water
about 4-6 cups destemmed and coarsely chopped kale
1/2 t. turmeric
Place oil in skillet large enough to hold all the kale. Heat the oil on medium heat until one slice of garlic sizzles gently. Add all garlic and cook on low heat until it is softened, not browned! Carefully add water and let simmer for about two minutes. Add kale and turmeric and stir to wilt and cover to cook until tender.
I serve this with sriracha but you could use any hot sauce you like. Or not.
I also make up this batter and keep it in the refrigerator. Then, at lunch I can just make up one or two pancakes and fill them with whatever leftover vegetables I may have or do a quick baby spinach saute to put on top.
Wishing you a Happy New Year!
*Are you wondering what are the 12 foods happy people eat?
1) Greens
2) nuts and seeds
3) blueberries and acai berries
4) raw cacao
5) Foods high in vitamin B: legumes, nuts and seeds, brown rice and oats, dark green veggies and nutritional yeast
6) fermented foods
7) healthy fats: avocado, coconut (and fish, if you eat fish)
8) bananas
9) Foods high in vitamin D: (oily fish) coconut milk, almond milk and mushrooms
10) complex carbs: chickpeas, lentils, nuts, oats, wholegrain cereals, bananas and starchy vegetables
11) maca root and
12) spirulina
Betsy Naselli owns The Holistic Lifestyle Company in the Syracuse area. Contact her at bnaselli@twcny.rr.com or visit her on the web: www.youngliving.org/oilswellagain; or www.us.nyrorganic.com/shop/betsyn
The Atlantic Chapter encourages you to move toward a plant-based diet to protect the environment, human health and wildlife, and to make better use of natural resources. To learn more and receive more recipes, contact the Biodiversity/Vegetarian Outreach Committee at LDESTEFANO3@twcny.rr.com, (315) 488-2140, 5031 Onondaga Rd., Syracuse, NY 13215-1403; or go to www.newyork2.sierraclub.org/conservation/biodiversity.