The World Federation of Neurology, with support from the American Academy of Neurology, has designated July 22, 2024 as World Brain Day. To mark the day, eat healthy all day long with recipes for breakfast, lunch, snacks, dinner and dessert.
breakfast
Whole Wheat Toast with Almond Butter and Berries
1 serving
- 1 slice of whole wheat bread
- 2 tablespoons creamy salted almond butter
- ¼ cup sliced strawberries
- 1/4 cup blueberries
- 1/2 teaspoon maple syrup
Toast whole wheat bread. Spread almond butter evenly on toast. Arrange strawberries in center of toast. Add blueberries on each side. Serve immediately with maple syrup.
lunch
Farro salad with arugula, olives, peppers and walnuts
Serves 4-6
- 1 1/2 cups dried farro
- ¼ cup + 2 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 1/2 teaspoons lavender or orange blossom honey
- 1 medium garlic clove (minced)
- ¼ cup chopped basil leaves
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon black pepper
- 4 cups baby arugula or coarsely chopped shiso arugula
- 1 cup diced red bell peppers
- 1/2 cup sliced Kalamata olives
- 1/3 cup raw walnuts
- 2 tablespoons chopped chives
Cook the farro according to package instructions. While the farro is cooking, make the dressing: In a small bowl, mix the olive oil, lemon juice and zest, honey, garlic, basil, salt, and pepper.
When the farro is done, transfer it to a large bowl. Stir in the arugula, allowing the warm farro to wilt the leaves slightly. Add the bell peppers, olives, walnuts and chives and stir to combine. Pour in the dressing and stir until all ingredients are combined. Serve warm or chilled.
snack
Trail Mix
Makes 6 cups
- 1 cup raw almonds
- 1/2 cup raw walnut chunks
- 1/2 cup raw cashew nuts
- 1/2 cup raw pumpkin seeds
- 1/2 cup raw pecans
- 1/2 cup roasted salted pistachios
- 1/2 cup roasted and salted sunflower seeds
- 1 cup dark chocolate chips or pieces
- 1 cup naturally sweetened dried cranberries
- ¼ cup diced candied ginger
Mix all ingredients in a large bowl. Transfer the mixture to a glass jar or plastic bag. Consume when hungry. The mixture can be stored at room temperature for up to a month.
dinner
Quinoa Veggie Bowl with Chickpeas and Tahini Dressing
Serves 4
- ¼ cup + 1 tablespoon extra virgin olive oil, divided
- 3 tablespoons lemon juice
- ¼ cup tahini
- 1/4 teaspoon fine sea salt
- 1 medium garlic clove (minced)
- 4 cups shredded kale leaves, thick stems removed
- 1 cup dried quinoa (washed and drained)
- 2 cups broccoli florets (cut into medium pieces)
- 1 15.5 ounce can of chickpeas, drained and washed
- 1/2 teaspoon cumin powder
- 1/4 teaspoon ground coriander
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon fine sea salt
- 1/2 cup raw sliced carrots
- ¼ cup toasted sliced almonds
Make the dressing by combining 2 tablespoons olive oil, lemon juice, tahini, salt, and garlic in a small bowl. Whisk to form a thick paste. Add 2 tablespoons water and whisk again until smooth. If the dressing is too thick, add 1 tablespoon water and whisk again until the dressing is pourable.
Combine kale leaves and 1/2 cup dressing in a medium bowl. Stir until all kale is coated, or work a handful at a time with your hands to work the dressing into the kale. Set aside.
Place the quinoa in a small saucepan and add 1¾ cups water. Bring to a boil, then reduce heat to low. Cover and simmer gently for approximately 10 to 15 minutes until the quinoa has absorbed all the water. Remove the pot from the heat and let it sit, covered, for 5 minutes.
While the quinoa is cooking, prepare the broccoli and chickpeas: Add 1 tablespoon olive oil to a medium skillet over medium-low heat. Add the broccoli and cook for 3 minutes, stirring occasionally. Reduce heat to low and carefully add 1 tablespoon water. Cover and steam the broccoli for 2 minutes. Transfer to a small bowl.
In the same skillet, heat 2 tablespoons olive oil over low heat. Stir in the chickpeas, cumin, coriander, smoked paprika, and salt. Cook for 5 minutes, stirring occasionally, until the chickpeas are browned and warmed through.
Once the quinoa is done, divide it evenly among bowls and top with the kale, broccoli, chickpeas, and carrots. Drizzle each bowl with the dressing and top with almonds. Serve immediately.
dessert
Watermelon Granita
Makes about 4 cups
- 4 cups seedless watermelon
- 1/3 cup cane sugar
- 1½ tablespoons freshly squeezed orange juice
- 2 tablespoons thinly sliced fresh mint leaves
Place ingredients in a blender or food processor and puree until smooth.
Transfer to an 8- or 9-inch square dish with sides at least 2 inches high and freeze for 1 hour. Use a fork to stir the mixture to break up any clumps. Cover with aluminum foil and freeze for an additional 30 minutes. Stir the mixture again with a fork to create ice flakes. If the mixture is not completely frozen, return to the freezer and stir again after another 30 minutes. Transfer the flakes to small bowls or glasses, garnish with mint leaves and serve immediately. Transfer any leftovers to a freezer container with a lid and store for up to 1 month.
