Healthy Brain Recipe: Vegetable Egg Muffins

By Alma Barranco-Mendoza Ph.D.

Healthy-Brain Diet

A healthy-brain diet includes:

• Leafy Greens: packed with nutrients linked to better brain health like folate, vitamin E, carotenoids and flavonoids. And one serving a day has been shown to slow brain aging.

• Berries: Researchers credit the high levels of flavonoids in berries with slower rates of cognitive decline.

• Nuts: Packed with fat-soluble vitamin E, known for its brain-protective qualities (dry-roasted or raw, unsalted kind without extra sodium, sweeteners or oils).

• Legumes (Meat-free Protein): Beans, lentils and soybeans, which pack protein and fibre, make a worthy substitute for meat. They'll keep you full and are rich in B vitamins, which are important for brain health. In one study analyzing the diets of older adults, those who had the lowest intakes of legumes had greater cognitive decline than those who ate more.

• Healthy Oils: natural oils rich in essential fatty acids and antioxidants, such as olive oil, flaxseed oil, avocado oil, etc. or natural supplements like NeuroActiv™ Oil, have been shown in numerous studies very important for cardiovascular and mental health.

• Fish: Studies have shown that including fish once a week or more in the diet or dietary supplements that contain significant amounts of natural EPA and DHA omega 3 fatty acids, like NeuroActiv™ Oil, has a significant impact on memory and mental acuity. In one study, adults age 65 and older who ate fish once a week or more or consumed EPA+DHA omega 3 supplements scored better on memory tests and tricky number games than those who had seafood less often.

This recipe includes several healthy-brain ingredients such as:

Flax

• Good source of many nutrients, including:

  • protein,

  • fibre,

  • omega-3 fatty acids,

  • thiamine (Vitamin B), and

  • copper.

• May improve digestive health,

• protect against certain types of cancer,

• stabilize blood sugar levels,

• lower blood pressure and cholesterol levels, and

• help you manage your weight.

Olive Oil

• Rich in healthy monounsaturated fats (oleic acid),

• contains large amounts of antioxidants,

• has strong anti-inflammatory properties,

• may help prevent strokes, and

• is protective against heart disease.

Red Pepper

• Each half-cup of raw red pepper provides you with 47% of your daily recommended intake of vitamin A and

• 159% of your vitamin C. Vitamin C is a powerful antioxidant that:

  • fights cell damage,

  • boosts immune system response to microbes, and

  • has an anti-inflammatory effect.

Spinach

• Provides protein, iron, vitamins, and minerals.

• Possible health benefits include:

  • improving blood glucose control in people with diabetes,

  • lowering the risk of cancer,

  • and improving bone health.

Egg

• Highly nutritious. An average serving of 2 eggs contains:

  • 82% of your daily vitamin D requirements

  • 50% of your daily folate requirements

  • 25% of your daily riboflavin (Vitamin B2) requirements

  • 40% of your daily selenium requirements

  • Useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.

• Rich in several nutrients, such as betaine and choline, that promote heart health

• May support eye health and weight management.

Garlic

• Contains sulphur compounds, like allicin, diallyl disulphide and s-allyl cysteine, which are believed to bring health benefits.

• Rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.

• Can help prevent and reduce the severity of common illnesses like the flu and common cold.

• High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension).

• Can reduce total and LDL (bad) cholesterol, particularly in those who have high cholesterol. HDL (good) cholesterol and triglycerides do not seem to be affected.

• Contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer’s disease and dementia.

• It has been shown it can significantly reduce lead toxicity and related symptoms.

• It appears to have some benefits for bone health by increasing estrogen levels in females.

Mushroom

• Rich, low-calorie source of fibre, protein, and antioxidants. such as selenium.

• Rich in copper, potassium, and the B vitamins: riboflavin, niacin, and pantothenic acid.

• They may mitigate the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes.

Recipe: Vegetable Egg Muffins

Ingredients:

(Makes 12)

• 1 tablespoon olive oil.

• 1 red pepper (diced)

• 2 cups baby spinach (chopped)

• 1 cup mushrooms (chopped)

• 2 cloves garlic (minced)

• 6 eggs

• 1 tablespoon flax (ground)

Preparation:

1. Preheat the oven to 350 F.

2. Grease or line a 12 serving muffin tin.

3. Heat a large frying pan over medium heat. Add oil and sauté diced red peppers until tender (about 5 minutes.)

4. Add mushrooms and garlic to the frying pan and cook for an additional minute.

5. Whisk eggs and flax together in a medium bowl.

6. Place veggies into the prepared muffin pan.

7. Pour egg/flax mixture over the veggies.

8. Bake for 15 minutes or until the tops are firm to the touch and eggs are cooked.