Sophia Freeman - Super Food Diet Cookbook for Brain Power Boost: Delectable Recipes to Enhance Brain Functions

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Super Food Diet Cookbook for Brain Power Boost

Delectable Recipes to Enhance Brain Functions

BY: SOPHIA FREEMAN

2021 Sophia Freeman All Rights Reserved

Liability

This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content.

Copyright

The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Table of Contents

Introduction

Regular physical and mental exercises are wonderful ways to maintain healthy cognitive functions. Walking, running, swimming and playing sports boost your heart rate and increase the blood flow to your brain. Learning new things also exercises the brain and helps transform it. Acquiring new skills like cooking new dishes, solving difficult puzzles, reading thought-provoking literature and even playing online games will absolutely help your reasoning and problem-solving abilities.

Moreover, eating the right nutrition plays a vital role in promoting brain health. That is why diet should be one of your top priorities if you want to take care of your brain and overall health.

Antioxidants found in blueberries, grapes, coffee and dark chocolate promote brain health, improve memory and help delay mental deterioration.

Omega 3-fatty acids from nuts (especially walnuts), seeds, and fatty fish support the development of nerve cells that is essential in memory, decision-making, emotion and learning.

Turmeric, one of the main ingredients in curry powder, contains curcumin. Curcumin is a chemical that has anti-inflammatory and antioxidant properties. It can help enhance memory, alleviate depression and promote the growth of new brain cells.

Eggs, green tea, avocados, kale (and other leafy greens), broccoli (and other cruciferous vegetables), whole grains, kefir and acai berries are some of the other superfoods that you can incorporate into your diet to improve brain health.

Additional Useful & Interesting Information

The average weight of an adult human brain is around 1.5 kilograms or 3 pounds.

Our brain is always at work, keeping everything in order even while we sleep. It uses about 20% of the bodys energy just to perform the crucial tasks.

Did you know that 60 percent of the brain is made up of fat?

Doctors can perform brain surgery on a patient while they are conscious and will feel no discomfort. The lack of pain receptors in the brain makes it possible.

Spinach & Watermelon Salad

The idea of Popeye getting all of his strength from a can of spinach isnt farfetched at all. Spinach is widely considered a superfood, containing loads of vitamins, minerals, iron and protein. Watermelon, meanwhile, helps keep you hydrated and supplies you with vitamin C, among other nutrients.

Serving Size: 8

Preparation & Cooking Time: 30 minutes

Ingredients:

Dressing

• 2 tablespoons vegetable oil
• cup rice vinegar
• 2 tablespoons lime juice
• 1 tablespoon lime zest
• 2 garlic cloves, minced
• 4 teaspoons ginger, minced
• teaspoon sugar
• Salt and pepper to taste

Salad

• 4 cups baby spinach
• 3 cups watermelon, sliced into cubes and seeded
• 2 cups cucumber, sliced
• 2 cups cantaloupe, sliced into cubes and seeded
• 2 green onions, chopped
• cup cilantro, chopped

Instructions:

1. Add the vegetable oil, rice vinegar, lime juice, lime zest, garlic, ginger, sugar, salt and pepper to a bowl.

2. Mix well.

3. Toss the salad ingredients in a serving bowl.

4. Drizzle the dressing and mix.

5. Serve right away.

Nutrients per Serving:

• Calories 84
• Fat 4 g
• Saturated fat 0 g
• Carbohydrates 13 g
• Fiber 1 g
• Protein 1 g
• Cholesterol 0 mg
• Sugars 10 g
• Sodium 288 mg
• Potassium 321 mg

Baked Sweet Potato

Most people think that sweet potatoes are healthier than white potatoes. In some ways, that is true, as sweet potatoes contain more vitamin A, B6 and C as well as more calcium. Power up your mornings with this incredible breakfast dish.

Serving Size: 4

Preparation & Cooking Time: 55 minutes

Ingredients:

• 4 sweet potatoes
• 1 apple, chopped
• cup nonfat coconut Greek yogurt
• 2 tablespoons maple syrup
• cup coconut flakes, toasted

Instructions:

1. Preheat your oven to 400 degrees F.

2. Add the sweet potatoes to your baking pan.

3. Bake in the oven for 1 hour.

4. Slice an X mark in the middle of the sweet potatoes.

5. Fluff it up using a fork.

6. Add the chopped apples on top.

7. Spread with the Greek yogurt and drizzle with the maple syrup.

8. Sprinkle the coconut flakes on top before serving.

Nutrients per Serving:

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