Hardwick - Brain Fuel: Empower and Increase Brain Function with These Delicious Dishes

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Brain Fuel: Empower and Increase Brain Function with These Delicious Dishes

All rights Reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder. Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and Internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

Table of Contents

Smoothies

Blueberry Spinach Smoothie

Serves: Cooking Time: 5 minutes Ingredients 2/3 cup Greek yogurt 1 banana 2/3 cup blueberries, frozen 2 large strawberries 1 cup spinach 1/2 cup almond milk 2 tsp protein powder 1 tbsp honey
Directions

1. Add everything into a blender or food processor.
2. Blend until smooth.

Nutritional Information Calories 202, Fat 1.2g, Protein 4.4g, Carbs 47g, Fiber 5.5g

Kiwi Avocado Smoothie

Serves: Cooking Time: 5 minutes Ingredients 1 kiwi, peeled and chopped avocado, peeled and chopped 1 cup baby spinach 1 cup apple juice
Directions

1. Add everything into a blender or food processor.
2. Blend until smooth.

Nutritional Information Calories 81, Fat 3.5g, Protein .9g, Carbs 12.8g, Fiber 2.4g

Fruit Spinach Smoothie

Serves: Cooking Time: 5 minutes Ingredients cup water 1 cup spinach bag mixed fruit, frozen
Directions

1. Add everything into a blender or food processor.
2. Blend until smooth.

Nutritional Information Calories 81.7, Fat 3.5g, Protein .9g, 12.8g, Fiber 2.4g

Berry Spinach Smoothie

Serves: Cooking Time: 5 minutes Ingredients 1 cup baby spinach, frozen 1 cups blueberries, frozen cup raspberries, frozen 1 cup orange juice
Directions

1. Add everything into a blender or food processor.
2. Blend until smooth.

Nutritional Information Calories 87, Fat .8g, Carbs 20g, Protein 31g

Yellow Spinach Smoothie

Serves: Cooking Time: 5 minutes Ingredients 4 cups baby spinach, fresh 6 oz plain yogurt 1 banana cup water
Directions

1. Add everything into a blender or food processor.
2. Blend until smooth.

Nutritional Information Calories 77, Fat 18g, Carbs 20g, Protein 31g

Sour Spinach Smoothie

Serves: Cooking Time: 5 minutes Ingredients 2 cups baby spinach cup coconut milk cup ice granny smith apple 1 lime, juiced
Directions

1. Add all of the ingredients into a blender or food processor.
2. Blend on high until smooth.

Nutritional Information Calories 81, Fat 3.5g, Protein .9g, Carbs 12.8g

Morning

Homemade Morning Food

Serves: Cooking Time: 15 minutes Ingredients 1 egg 1 tsp olive oil 1 English muffin 1 slice Swiss cheese 1 slice tomato 2 to 3 spinach leaves
Directions

1. Fry an egg in the olive oil.
2. Slice the English muffin in half (toast if you desire).
3. Layer with the egg and remaining ingredients.

Nutritional Information Calories 360, Fat 12g, Carbs 50g, Protein 20g

Whole Grain Waffle Parfait

Serves: Cooking Time: 8 to 12 minutes Ingredients 2 whole grain waffles cup frozen berries (thawed) cup plain yogurt 2 tsp ground flaxseed
Directions

1. Garnish the waffles with the yogurt and berries.
2. Sprinkle flaxseed over top.

Nutritional Information Calories 367, Fat 11.5g, Carbs 44g, Protein 24g

Pumpkin Crunch Yogurt

Serves: Cooking Time: 10 to 15 minutes Ingredients cup canned pumpkin spread 1 pear, chopped 1 tsp honey cup plain yogurt cup Kashi cereal 1 tbsp walnuts, chopped
Directions

1. Spread pumpkin, of the pear and honey into the yogurt.
2. Stir in the remaining ingredients.

Nutritional Information Calories 362, Fat 2.5g, Carbs 61g, Protein 19g

Morning Lox

Serves: Cooking Time: 1 to 2 minutes Ingredients 2 slices whole wheat bread cup cottage cheese 2 slices red onion 2 oz smoked salmon 1 glass orange juice
Directions

1. Toast your bread in a toaster.
2. Spread cottage cheese over toast, garnish with salmon and onion.
3. Enjoy with a cold glass of orange juice.

Nutritional Information Calories 338, Fat 4.5g, Carbs 52g, Protein 24g

Muesli

Serves: Cooking Time: 4 to 5 minutes Ingredients cup oats 2 tbsp raisins cup apple, chopped 1 tbsp almonds, slivered 4 to 6 oz plain yogurt 2 oz 2% milk 1 tsp brown sugar to garnish
Directions Combine everything together, toss.

Nutritional Information Calories 361, Fat 2g, Carbs 57g, Protein 17g

Peached Cereal

Serves: Cooking Time: 10 to 12 minutes Ingredients cup whole grain cereal cup high fiber cereal of your choice 4 tsp pumpkin seeds 1 peach, sliced and pitted 8 oz almond milk
Directions

1. Combine both dry cereals together and toss in container with a lid.
2. Add in the pumpkin seeds and toss a little more.
3. Pour into cereal bowl and add milk.
4. Top with peach to garnish.

Nutritional Information Calories 348, Fat 1g, Carbs 75g, Protein 318g

Anytime

Pear & Spinach

Serves: Cooking Time: 15 to 20 minutes Ingredients 1 tbsp EVOO 1 sweet onion, sliced 1 cup baby spinach salt & pepper to taste 1 pear, cored and sliced 1 oz blue cheese, crumbled
Directions

1. Add olive oil to a skillet and heat, saut the onions until they are caramelized. This should take 10 to 15 minutes; once they are heated, set aside.
2. Wash and dry the spinach, chop and add to the warm skillet for just 1 to 2 minutes, season with salt and pepper to taste.
3. Add remaining ingredients and toss together.

Nutritional Information Calories 81, Fat 3.5g, Protein .9g, Carbs 12.8g

Warm Spinach & Beets

Serves: Cooking Time: 40 minutes Ingredients 8 cups baby spinach 1 tbsp EVOO 1 cup red onions, sliced 2 tomatoes, chopped 2 tbsp olives 2 tbsp parsley, chopped 1 tbsp garlic, minced 2 cup beets, steamed and chopped 2 tbsp balsamic vinegar tsp salt and pepper to taste
Directions

1. Add the spinach to a large bowl.
2. In a skillet heat, heat the oil and add the onion, stir and wait until the onion softens.

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