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CHICKEN AND MUSHROOM PÂTÉ

Serves 2, or 4 as an appetizer

This is good for serving as an appetizer at a dinner party. It also makes a simple, satisfying lunch. Eat with rye or rice crackers as an appetizer or with a large salad as a meal in itself. You can vary the herbs to suit your taste.

1 cooked chicken breast, shredded

4 medium-sized crimini mushrooms, roughly chopped

2 scallions, roughly chopped

¼ cup cottage cheese

2 tbsp. olive oil

1 tsp. chopped tarragon, plus sprigs for garnishing (optional)

1 tsp. chopped parsley, plus sprigs for garnishing (optional)

sea salt and freshly ground black pepper

Put all the ingredients in a blender, season with salt and pepper, and blend until smooth. Alternatively, for a rougher pâté, simply chop the chicken, mushrooms and onion very finely and mix with all the ingredients in a bowl. Put the pâté in the fridge to chill.

If the pâté is for a dinner party, you can serve it in four individual ramekin dishes. Garnish with sprigs of tarragon or parsley, if using, just before serving.

#CHICKEN #MUSHROOM #PÂTÉ

HERBED RICE SALAD WITH SALMON

Serves 2–3

Brown rice is a low-GL grain rich in minerals including manganese and selenium—two key nutrients required for antioxidant protection. Canned salmon is a healthier option than tuna as the canning process removes most of the omega 3 fatty acids in the tuna, and being a larger oily fish, tuna is generally higher in mercury and chemical pollutants. For more of a Mediterranean flavor add some sun-dried tomatoes and marinated artichokes.

1 cup brown rice

3 eggs

3 tomatoes, seeded and chopped

1 green pepper, chopped

4 scallions, finely chopped

12 olives, cut in half

2 tbsp. chopped mint

2 tbsp. chopped parsley

2 tbsp. chopped cilantro

1 x 7½-oz. can salmon or 6¼-oz. can tuna in spring water, drained

For the dressing:

2 tbsp. capers, chopped

2 tsp. Dijon mustard

2 tbsp. red wine vinegar

1 tbsp. lemon juice

3 tbsp. flaxseed oil or omega 3·6·9 oil sea salt and freshly ground black pepper

Cook the rice according to the package instructions and set aside to cool. Cook the eggs until they are hard-boiled and then let cool.

Put the rice in a large bowl and mix in the vegetables, olives and herbs. Shell the eggs and cut into quarters.

Flake the salmon and add to the rice salad with the eggs. Whisk together the capers, mustard, vinegar, lemon juice and oil and season with salt and pepper. Pour the dressing over the salad and toss lightly to serve.

#HERBED RICE #SALAD #SALMON #fish #healthy

MACKEREL PÂTÉ

Serves 2

Simple and quick to prepare, this protein-packed pâté is a great source of omega 3 fats. Use as a topping for oat cakes or rice cakes or as part of a light meal accompanied by a salad. This will keep in the fridge for up to 3 to 4 days.

4 oz. smoked mackerel fillet, broken up into pieces (about ¾ cup)

2 scallions, chopped

½ cup lowfat cream cheese or farmer cheese

1 tbsp. lemon juice

1 tbsp. chopped parsley

1 tbsp. chopped dill

Place all the ingredients in a food processor and blend until smooth. Chill until needed.

#MACKEREL #PÂTÉ

BAKED-POTATO TOPPINGS

Each topping serves 2

A small baked potato makes a quick light meal but make sure you combine it with plenty of protein to keep energy levels high and blood-sugar levels balanced. For a more nutritious option try baking sweet potatoes, which are particularly rich in antioxidants, especially beta-carotene, useful for protecting the brain cells against free radical damage. To cook the baked potatoes, heat the oven to 350°F, wash and prick the potatoes and put them in the oven on a baking tray for about an hour, depending on the size of the potato. Check whether they are cooked through and soft by pricking them with a skewer. Add a topping of your choice and accompany with a nutrient-dense green salad.

HUMMUS, AVOCADO AND ALFALFA TOPPING

¼ cup ready-made hummus

½ ripe avocado, peeled and pitted

2 handfuls of alfalfa sprouts

Mash the hummus with the avocado and top with alfalfa sprouts.

#BAKED-POTATO #TOPPINGS #HUMMUS #AVOCADO #ALFALFA

MEDITERRANEAN CHICKEN SALAD

Serves 2

Chicken is a good source of protein and rich in nutrients, including niacin, which may help reduce the risk of Alzheimer’s disease and age-related cognitive decline (ARCD). It is also a good source of the amino acid tryptophan, needed to raise mood-boosting serotonin.

2 large handfuls of baby spinach

1 handful of shredded red cabbage

4 scallions, finely chopped

8 cherry tomatoes, quartered

2 cold roasted chicken breasts, sliced

For the dressing:

1 tbsp. olive oil

1 tbsp. flaxseed oil

4 basil leaves, torn or chopped

1 tsp. coarse-grain mustard

1 tbsp. balsamic vinegar

freshly ground black pepper

Divide the spinach, cabbage, scallions and tomatoes between two serving plates, then arrange slices of roast chicken on top of the vegetables.

Put the dressing ingredients in a jar and shake well. Pour the dressing over the chicken and serve.

#MEDITERRANEAN #CHICKEN #SALAD

WARM CHICKEN AND NOODLE SALAD

Serves 2

A delicious gluten-free stir-fry (tamari is a Japanese soy sauce made without wheat). Instead of chicken, try using firm tofu or large shrimp.

7 oz. rice noodles

2 tbsp. coconut oil

1 garlic clove, crushed

½ red onion, chopped

4 baby corns, chopped

2 carrots, cut into matchsticks

2 tbsp. shredded white cabbage

1 handful of snow peas

9 oz. skinless chicken breast, cut into strips (1 heaped cup)

1 tbsp. sesame oil

2 tbsp. tamari soy sauce

2 tbsp. mirin

juice of 1 lime

1 handful of cilantro, chopped

Cook the noodles according to the package instructions. Drain, rinse in cold water and place in a serving bowl.

Heat half the coconut oil in a wok or large frying pan and add the garlic and onion. Sauté for 1 minute. Add the vegetables and toss until wilted. Add the mixture to the noodles.

Put the remaining oil in the pan and stir-fry the chicken in the wok until it is cooked through. Add the chicken to the noodles and toss together with the sesame oil, tamari, mirin, lime juice and cilantro.

#WARM CHICKEN #NOODLE SALAD #recipe

BABY SPINACH, AVOCADO AND GOAT CHEESE SALAD

Serves 4

Spinach is a nutrient-packed leafy green providing plenty of B vitamins, magnesium and iron. For a dairy-free option add chunks of cooked tofu or hard-boiled egg. This salad includes plenty of healthy fats from the avocado and walnuts.

1 ripe avocado, peeled, pitted and coarsely chopped

juice of ½ lemon

12 oz. (about 6 cups) baby spinach

1¼ cups cherry tomatoes, cut in half

1 small red onion, chopped

1⅓ cups crumbled goat cheese

1 cup toasted chopped walnuts

Creamy Vinaigrette or Sweet and Tangy Vinaigrette

Place the avocado in a bowl and drizzle the lemon juice over it. Combine the spinach, cherry tomatoes, onion, goat cheese and toasted walnuts in a bowl. Just before serving add the avocado and pour in the vinaigrette. Mix well and serve immediately.

#BABY SPINACH #AVOCADO #GOAT CHEESE #SALAD #veggie

NUT AND SEED MUESLI

Serves 1

This muesli takes seconds to prepare, but you could also make up a large batch for the week and store in an airtight container for ease.

½ cup rolled oats

½ tbsp. oat bran

½ tbsp. sunflower seeds

½ tbsp. pumpkin seeds

½ tbsp. chopped Brazil nuts

½ tbsp. chopped almonds

½ tbsp. unsweetened coconut flakes

½ tbsp. golden raisins (optional)

2 tsp. ground flaxseeds

milk, soy milk or plain yogurt, for serving

1 handful of mixed berries, for serving (optional)

Place all the ingredients in a bowl, mix, and store in an airtight container in a cool place. Alternatively, cover an individual serving with water, stir, then place in the fridge overnight. Serve with milk or plain yogurt and some mixed berries, if you like.

#nut #seed #MUESLI #breakfast #healthy

POACHED EGGS WITH ASPARAGUS

Serves 2

A delicious quick and easy breakfast. Asparagus is a good source of B vitamins, iron and copper—important cofactors needed for the production of neurotransmitters in the brain.

20 asparagus spears, trimmed

4 eggs

pat of unsalted butter

parmesan cheese (optional)

freshly ground black pepper

Steam the asparagus spears for 3 to 4 minutes until tender. Meanwhile, bring a pan of water to a boil, then reduce to a simmer and poach the eggs for 3 to 4 minutes. Remove the eggs with a slotted spoon and drain on paper towels.

Divide the asparagus between plates, dot with butter and lay two poached eggs on top of each asparagus bundle. Scatter over a little parmesan, if using, and season well with black pepper.

#POACHED EGGS #ASPARAGUS #recipe #healthy #power food

CINNAMON CHIA GRANOLA

Makes enough for 4 servings

Bake up a batch of this granola and store it in an airtight container for a quick and healthy snack or breakfast. Chia seeds are an excellent source of omega 3 essential fats important for healthy cell membranes and neurotransmitter function.

1 cup rolled oats

2 tbsp. chia seeds

¼ cup shelled hemp seeds

½ cup sunflower seeds

½ cup pumpkin seeds

2 tsp. ground cinnamon

2 tbsp. honey

2 tbsp. coconut oil, melted

3 tbsp. apple juice

Preheat the oven to 325°F. Line a baking tray with nonstick parchment paper.

Combine the oats, seeds and cinnamon in a bowl and stir. In a separate bowl, mix together the honey, oil and apple juice. Stir the honey mixture into the oats and mix thoroughly to coat the dry ingredients.

Spread the mixture onto the baking tray and bake for 45 to 50 minutes until golden and crisp. Stir occasionally during cooking. Let cool completely before serving or storing.

#CINNAMON #CHIA #GRANOLA #breakfast #healthy #recipe

BUCKWHEAT CREPES

Serves 2

Buckwheat is a gluten-free grain rich in tryptophan, the precursor to serotonin, our feel-good neurotransmitter. It also provides plenty of magnesium—an important calming mineral—meaning these crêpes are perfect as an evening snack as well as for breakfast. Serve them with fruit or as a savory option with cottage cheese, meat or fish.

scant ⅔ cup milk or soy milk

¾ cup buckwheat flour

a pinch of sea salt

1 egg

coconut oil, for frying

Mix the milk and scant ⅔ cup water together in a measuring cup. Put the flour and salt in a mixing bowl and add the egg. Beat the egg into the flour, adding the milk and water mixture a little at a time to make a batter. Leave for at least 1 hour if possible.

Lightly oil a frying pan and heat it well. Put a tablespoon of batter into the pan and roll it around to the edges. Cook it until the crêpe is golden, then turn over to cook the other side. Repeat with the remaining batter. Serve hot with toppings of your choice.

#BUCKWHEAT CRÊPES #gluten free #recipe #healthy snack #power food

BERRY BRAIN SMOOTHIE

Serves 1

A nutrient-packed smoothie that makes a quick and easy breakfast. Berries are packed with antioxidant phytochemicals that help to protect the brain cells, neurotransmitters and the essential fats in the cell membranes from free-radical attack. Lecithin is an excellent source of phospholipids, which are useful for improving cognitive function.

1 cup mixed berries, fresh or frozen

¼ cup plain yogurt or soy yogurt

1 scoop vanilla protein powder

1 tsp. ground flaxseeds

2 tsp. omega 3·6·9 oil

2 tsp. lecithin granules

Simply place all the ingredients in a blender with 1 scant cup water and blend until smooth. Add a little more water if necessary to reach your preferred drinking consistency.

#BERRY #BRAIN #SMOOTHIE #breakfast #healthy

SCRAMBLED EGGS ON RYE WITH LEEKS AND MUSHROOMS

Serves 2

Creamy, soft eggs on rich rye toast with a side serving of leeks and mushrooms makes a satisfying protein-packed breakfast. For additional protein and a source of omega 3 fatty acids, add some chopped smoked salmon to the eggs while cooking.

4 eggs

sea salt and freshly ground black pepper

1 tbsp. coconut oil

1 large leek, finely sliced

8 crimini mushrooms, sliced

1 tbsp. chopped parsley

2 slices of whole-grain rye bread, toasted and lightly buttered

Beat the eggs in a bowl, season to taste and set aside.

Heat half the oil in a large frying pan, add the leek and mushrooms and sauté gently for 5 minutes, or until softened. Sprinkle the parsley over it and divide the mixture between warmed serving plates.

Heat the remaining oil in the pan over a very low heat and add the eggs. Stir constantly until just cooked. Place a slice of toast on each plate and top with the scrambled eggs.

#SCRAMBLED EGGS #RYE #LEEKS #MUSHROOMS #breakfast

APPLE OATMEAL PORRIDGE

Serves 1

A wonderful warming breakfast. Oats contain plenty of soluble fiber and slow-releasing carbohydrate to make a sustaining dish.

½ cup rolled oats

1 scant cup milk or soy milk

1 apple, grated

1 tsp. ground cinnamon

2 tsp. ground flaxseeds

Put the oats into a saucepan with the milk and 1 cup water. Heat gently for 3 to 5 minutes, stirring constantly, until the oats have thickened.

Stir in the apple and cinnamon, sprinkle the ground flaxseeds over it and serve immediately.

#apple #oatmeal #porridge #healthy snack #recipe

YOGURT FRUIT BOWL

Serves 1

Plain yogurt with live cultures is packed with healthy bacteria to support digestive health, as well as being a good source of protein to help balance blood-sugar levels. Add some seasonal fruit but opt for low-GL fruit such as berries, apples, plums, peaches, apricots, nectarines and citrus fruits.

1 cup plain yogurt or soy yogurt

1 serving of chopped fruit, such as 1 apple or 1 pear, or a heaped ½ cup mixed berries

1 tbsp. ground mixed seeds, such as sunflower, pumpkin, flaxseed, sesame and hemp

½ tsp. ground cinnamon

Put the yogurt into a bowl and top with the fruit. Mix the seeds with the cinnamon and sprinkle over the top.

#YOGURT #FRUIT #power food #recipe #healthy

Mozzarella & Tomato on Pastry Tarts

Another easy but tasty appetizer! You can either make your own pastry tarts or buy frozen puff pastry in supermarkets. A pack can usually make around 6-8.

INGREDIENTS:

4 puff pastry sheets - rolled to ~1/2 inch thick, 2.5 inches wide, long

4 slices tomatoes - 2/3 inches thick

8 pieces thinly sliced pizza mozzarella

salt & pepper

parsley flakes

(optional: Parmesan cheese)

1 egg- beat

DIRECTIONS:

1. Prepare all the ingredients and poke some holes in the pastry before assembling using a fork

2. Layer a piece of Mozzarella, then a tomato slice. Sprinkle on top with some salt & pepper for seasoning. Finish with 1 more slice of Mozzarella

3. Bake in the oven for 15 minutes until the pastry is puffed up.. ;)

4. Take the tarts out and brush the tarts with the egg wash (beaten egg)

5. Place back into the oven until the top and the sides turn golden brown

6. Serve hot and sprinkle parsley and Parmesan on top

#Mozzarella & Tomato on Pastry Tarts

Pear Slice with Bacon Crisp

A little cute appetizer that I recommend everyone to try at home! A few common and small ingredients comes together and make this gourmet appetizer! Time to show off your skills to family and friends!

INGREDIENTS:

4 slices of pear

2 slices bacon

1 egg (optional)

1/3 cup balsamic vinegar

1 tsp sugar

1 tbsp Ricotta cheese

DIRECTIONS:

1. In a pan, pan fry the bacon until it becomes slightly crispy. Then cut each slice into 2

2. In a very small pot, boil the balsamic vinegar until it thickens (reduced) a little bit- until it becomes a thicker sauce

3. (OPTIONAL) If you plan to use the egg (like the photo)- poach egg, by boiling a small pot of water - then crack the egg into the water while keep on swirling the water in 1 direction. Spoon the egg out of the water then cut into 4.

4. Lay pear slices on a plate, then place quartered poached egg on top. Top the egg with bacon crisp

5. Drizzle balsamic reduction on each assembly then sprinkle atop some sugar. Finish with adding the Ricotta cheese

#Pear Slice with Bacon Crisp

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