Acai Bowl

Acai Bowl

Two Glasses with Detox Green Smoothie

Acai berries have recently become a popular superfood.

While this berry is small, it is packed with nutrients, antioxidants and many health benefits. This recipe capitalizes on acai’s bold flavour to create a bowl perfect for breakfast or lunch!

Acai berries are high in antioxidants which help prevent the body from free radical damage. Free radicals are made by the body through natural molecular processes and introduced into the body through environmental toxins. If free radicals are not neutralized in the body by antioxidants, they can cause damage and ultimately lead to disease. By neutralizing free radicals due to the high antioxidant content, acai berries help to protect the body against diseases such as cancer and diabetes (1). To learn more about the many benefits of acai berries, check out our acai berry article.

In addition to utilizing acai berry powder, this recipe contains many other healthy fruits. This is helpful as a diet rich in a wide-range of fruits provides a variety of fibres that help diversify the gut microbiome (2).

Kiwi is a particularly important food to highlight when discussing digestive health. Kiwi has been shown to have a positive impact on irritable bowel syndrome (IBS) symptoms such as abdominal discomfort and constipation. This ability is attributed to its high-water content and rich fibre content (3). Kiwi also benefits the gut microbiome. It contains the proteolytic enzyme, actinidin, which assists with the digestion of protein (3). 

The fruits in this recipe aren’t the only elements assisting with digestion. The flax seeds and chia seeds are also high in fibre content. The fibre in these seeds simultaneously feed the good bacteria in your gut and add bulk to your stool, helping you easily pass waste (4). 

When a bowl is this colourful, this nutritious, and this easy… it is too good not to try!

 

References:

  1. Florence, T. (1995). The role of free radicals in disease. Australian and New Zealand Journal of Ophthalmology. 23(1), 3-7. doi: 10.1111/j.1442-9071.1995.tb01638.x
  2. Holscher, H. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 8(2), 172-184. doi: 10.1080/19490976.2017.1290756
  3. Richardson, D., Ansell, J., & Drummond, L. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition. 57(8), 2659-2676. doi: 10.1007/s00394-018-1627-z
  4. Slavin, J. (2013). Fiber and prebioitics: mechanisms and health benefits. Nutrients. 5(4), 1417-1435. doi: 10.3390/nu5041417

 

Acai Bowl

Acai berries have recently become a popular superfood. While this berry is small, it is packed with nutrients, antioxidants and many health benefits.
Prep Time 7 mins
Cook Time 8 mins
Total Time 15 mins
Servings 2 servings

Ingredients
  

  • ¼ cup Oats
  • ¼ cup Almonds crushed
  • tsps Coconut Oil
  • tsps Raw Honey
  • 2 Bananas
  • 2 cups Frozen Berries
  • 1 cup Baby Spinach
  • 1 cup Almond Milk unsweetened
  • 2 tbsp Hemp Seeds
  • 1 tbsps Ground Flax Seed
  • 2 tbsps Chia Seeds
  • 2 tbsps Acai Powder
  • 2 tsps Cinnamon
  • ¼ cup Strawberries sliced
  • ¼ cup Blueberries
  • ¼ cup Raspberries
  • 1 Kiwi sliced

Instructions
 

  • In a dry pan toast, over medium-low heat toast the oats and crushed almonds for approximately 5 minutes. Toss frequently to avoid burning.
  • Add coconut oil and honey. Stir regularly for another 2-3 minutes ensuring ingredients are coated evenly. Remove granola mixture from heat and set aside to cool.
  • In a blender combine banana, frozen berries, spinach, almond milk, hemp seeds, ground flax seed, chia seeds, acai powder and cinnamon. Blend until smooth.
  • Divide smoothie mixture evenly into bowls. Top with strawberries, blueberries, raspberries, kiwi, and granola. Enjoy!

Notes

Nutritional information per serving:
Calories: 562
Carbs: 78g
Fibre: 18g
Sugar: 38g
Protein: 13g
Fat: 25g

Quinoa and Kale Fritters

Quinoa and Kale Fritters

Two Glasses with Detox Green Smoothie

These Quinoa and Kale Fritters are perfect for lunch or dinner. They are delicious served hot off the skillet or frozen and reheated later in the week.

Plus, these fritters have the perfect brain-boosting ingredients, including kale, eggs, and quinoa to keep your thinking skills sharp!

Kale is a part of the cruciferous vegetable family which includes broccoli, spinach, and brussels sprouts. These vegetables are known as a strong support for your liver in the detoxification process, but they also contain nutrients that are important for your brain. Vitamin K is one such nutrient, which plays a role in building important fat cells in the brain. These fat cells allow your neurons to communicate with each other more effectively. (1) When our neurons can communicate effectively, we notice the difference in thinking skills such as memory, and attention!

Eggs are another brain-boosting superfood. Egg yolks are filled with choline, which is used to make the neurotransmitter acetylcholine. This neurotransmitter is known to be important during thinking tasks such as utilizing memory and attention. When choline levels are high, our brain uses it to make acetylcholine which enhances our thinking skills. (2) Studies of individual’s performance on memory tests and choline levels demonstrated that higher choline levels correlated with better cognitive performance. (3)

While quinoa isn’t the first ingredient that comes to mind as a brain-boosting superfood, it definitely has properties to help support brain health. Quinoa has high levels of amino acids, including tryptophan, which are used to build the neurotransmitters our brain uses to communicate. (4) Quinoa is also high in iron. Iron supports the oxygen-carrying molecules in our blood, helping oxygen reach all of the cells in our body, including brain cells, for top performance. (4)

 

These fritters are very versatile and can be served as a side dish with a dip of your choice. They are also a nice meatless choice to replace a burger. However you choose to serve them, we hope you enjoy!

 

  1.  Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  2. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  3. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  4. Filho, A., Pirozi, M., Borges, J., Sant’Ana, H., Chaves, J., & Coimbra, J. (2017). Quinoa: Nutritional, functional, and antinutritional aspects. Critical Reviews in Food Science and Nutrition. 57(8), 1618-1630. doi: 10.1080/10408398.2014.1001811

Quinoa and Kale Fritters

These Quinoa and Kale Fritters are perfect for lunch or dinner. They are delicious served hot off skillet or frozen and reheated later in the week.
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Servings 4 servings

Ingredients
  

  • ½ cup Quinoa
  • 1 cup Water
  • 1 tbsp Coconut Oil divided
  • 2 Eggs whisked
  • ½ Sweet Onion diced
  • 3 Garlic cloved, minced
  • Sea Salt & Pepper to taste
  • 2 cups Kale Leaves
  • cup Flaked Quinoa can substitute rolled oats
  • cup Almond Flour

Instructions
 

  • Cook quinoa according to box directions.
  • While the quinoa is simmering, heat half the coconut oil in a frying pan over medium heat. Add onion and sauté for approximately 5 minutes until it begins to caramelize and brown slightly.
  • Add kale to pan and stir for 1-2 minutes until just wilted. Immediately remove from heat and set aside.
  • In a large mixing bowl, whisk the eggs. Stir quinoa, kale/onion mixture, garlic, salt and pepper into the egg mixture, and combine.
  • Add the flaked quinoa and almond meal to the egg mixture. Stir well to combining.
  • With clean hands, divide the mixture into four even portions. Shape each portion into a patty and place on a piece of parchment paper or silicone mat.
  • In a large skillet over medium heat, heat the remaining coconut oil. Using a spatula carefully transfer the fritters from the parchment paper to the skillet. Fry the fritters for approximately 6 minutes per side, until golden brown and cooked through.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 195
Carbs: 16g
Fibre: 3g
Sugar: 2.8g
Protein: 8g
Fat: 11g

Pesto Baked Egg Cups

Pesto Baked Egg Cups

Two Glasses with Detox Green Smoothie

This fun breakfast recipe is the perfect way to boost your brain function in the morning. While this breakfast is low in carbohydrates, the eggs and kale are bursting with choline and vitamin K, which are important nutrients to keep your thinking skills sharp. 

In fact, in our article, Top 10 Brain-Boosting Foods, both eggs and kale were listed as foods beneficial to supporting brain health.

Egg yolks are a wonderful source of choline, which is a main component of the neurotransmitter acetylcholine. Neurotransmitters are what our brain cells, neurons, use to communicate with each other. Acetylcholine, specifically, has been shown to play an important role in memory. So, by extension it is important that our body has a sufficient supply of choline to make this neurotransmitter to help us remember all the things we need to! (1)

Kale is a cruciferous vegetable rich in nutrients! Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K. (4)

Other hidden gems in this recipe include garlic and olive oil, which act as immune system supports and antioxidants, respectively, while adding a delicious flavours!

For added benefit, try switching your store-bought pesto, for our home-made nutrient dense Holy Basil Pesto. This pesto recipe is loaded with nutrients and antioxidants, which is another great way to support brain health. It also has adaptogenic properties, meaning it helps individuals adapt to stress, which is key whether recovering from a brain injury, or just coping with the challenges of everyday life.

 

References

  1. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  3. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.

 

Pesto Baked Egg Cups

The eggs and kale in this recipe are bursting with choline and vitamin K, which are important brain-boosting nutrients to keep your thinking skills sharp.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 2 tbsps Extra Virgin Olive Oil
  • 2 cups Kale Leaves thinly sliced
  • 2 Garlic Cloves
  • ½ tsp Sea Salt
  • 4 Eggs
  • ¼ cup Pesto
  • ¼ cup Cherry Tomatoes
  • Sprouts to garnish

Instructions
 

  • Preheat oven to 350*F. Arrange 6 oz ramekins on a baking sheet. Pour 1 teaspoon of olive oil into each ramekin and coat the inside of the ramekin with the oil.
  • In a large pan, heat the remaining tablespoon of olive oil. Once warmed, add kale, garlic, and sea salt. Cook for approximately 3 minutes, stirring frequently, until kale is wilted and garlic is fragrant.
  • Divide garlic kale evenly between ramekins.
  • Crack 1 egg into each, taking care not to break the yolk.
  • Top with pesto and bake 10-15 minutes, or until the egg is set.
  • Remove from oven, and garnish with sliced tomatoes and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 231
Carbs: 3g
Fibre: 1g
Sugar: 1g
Protein: 8g
Fat: 21g