Choose Better Fats to Boost Mental Health
What fats are you are eating? One of the best steps you can take to improve your mental fitness and protect your brain is to pay attention to the types of fats you are giving your body.
Author Archive for: Diana
Entries by Diana Galindo
4 Reasons to Buy Local Foods
Buying local food is a way to take positive climate action. To choose food that is better for your health and the planet. To support food and growers you believe in. An opportunity to help preserve farmland and green spaces. A way to keep money in your community.
3 Way Strawberry Cucumber Salad
Going local for the variety, delicious ripe and nutrient-rich seasonal produce. Local, luscious red strawberries have SO much more flavor than those shipped hundreds of miles. And strawberries are good mood red foods. But because of pesticide overuse, strawberries rank #1 on the Dirty Dozen list. Another reason to go local. Although they may not […]
Last year I discovered strawberries and avocado combination. This year it’s strawberries and cucumbers.
Like most Color My Food recipes this is more of guideline and can be made different ways. Also, changing how the cucumbers and strawberries are cut changes the texture. Instead of slicing in rounds, cut into large dice. Or peel the cucumber into ribbons with a vegetable peeler and cut the strawberries lengthwise rather than horizontally into rounds.
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Last year I discovered strawberries and avocado combination. This year it’s strawberries and cucumbers.
Like most Color My Food recipes this is more of guideline and can be made different ways. Also, changing how the cucumbers and strawberries are cut changes the texture. Instead of slicing in rounds, cut into large dice. Or peel the cucumber into ribbons with a vegetable peeler and cut the strawberries lengthwise rather than horizontally into rounds.
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Ingredients
2 in
cucumbers cut in 4 lengthwise and diced
2 cups
strawberries hulled and quartered
1/4 cup
green onions finely sliced
1/3 cup
fresh mint (or basil) slightly chopped
5 oz
leafy greens (optional) spinach, arugula, mixed greens
Adjust servings: servings
Units:
Instructions
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Toss the cucumber, green onions, mint and strawberries in a bowl.
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Drizzle vinaigrette and toss again.
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If using greens, you can serve on top of the greens or mix into the greens.
Recipe Notes
Salad dressing: CMF Basic Salad Dressing
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Nut Crusted Salmon
This nutrient dense, delicious recipe is also good brain food. Salmon is rich in Omega-3 essential fatty acids that help build brain cells fight inflammation in the brain and increase production of brain growth hormones that give your brain the ability to grow and change Nuts have a mix of protein, healthy fats and slow-burning […]
Ingredients
1 tablespoon
olive oil
1 1/2 lb
salmon fillet
2 tablespoons
Dijon mustard
2 tablespoons
honey
1/2 - 3/4 cup
nuts, chopped can use walnut, pecan, almond, pistachio
1 teaspoon
sea salt
1/2 teaspoon
black pepper
1/4 teaspoon
red pepper flakes optional
Adjust servings: servings
Units:
Instructions
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Preheat oven to 375 degrees. Brush a baking pans with olive oil. Place salmon in center of pan of pan. Dust with salt and pepper
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In a small bowl mix Dijon, honey (and red pepper if using it). Brush evenly over top of salmon.
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With a spoon carefully spread chopped nuts over salmon, gently pressing to stick.
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Please in center of oven and bake 15 minutes or until center is barely cooked through. It will continue to cook a couple of minutes after removing it from the oven. Let it rest 5 minutes before serving.
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Good Mood Rainbow Foods
What colors are on your plate? Rainbow vegetables and fruits are powerful brain food. They give your brain essential micronutrients for growth and optimal function. They reduce inflammation. Brain inflammation is linked to mood, to mental health and neurodegenerative diseases like Alzheimer’s. Fiber rich, they feed good gut bacteria that influence your mood and cognitive abilities.
4 Nutrient-Dense Breakfast Casseroles
Cereal, juice, toast, and coffee quickly convert to glucose (blood sugar). This sets you up for a blood sugar roller coaster throughout the day affecting your energy, focus and mood. Chronically high blood sugar causes inflammation, inflammation can lead to disease. Breakfast casseroles provide the nutrient density stable, steady energy, improved focus, and brain function.
Nourishing Breakfast Classes for You
Do you struggle to get moving in the morning? Are you stuck in a rut with breakfast? Eating nutrient dense foods can help you and your family feel better physically, mentally and emotionally. This online breakfast class series is designed to help you create sustainable habits to lower your risks of disease and improve energy, focus, mood.
5 Good Mood Red Cabbage Recipes
In a farewell to February and a tribute to red/purple foods, here is a round up of delicious, nutritious red cabbage recipes. Cabbage is one of on the most nutrient-dense foods. Purple cabbage has additional phytochemical nutrients, flavonoids, that benefit your brain.
Put Your Heart in Your Mouth: Color My Food Book Chat Notes
Did you know that cholesterol is essential for human health? For 50+ years we were told to eat low fat. The diet-heart hypothesis said dietary fats and cholesterol caused heart disease. But this hypothesis is scientifically wrong. Heart disease is caused by inflammation. Inflammation is caused by processed foods, excessive sugar, pesticides, man-made chemicals.
6 Nutritious, Delicious Beet Recipes
Did you know beets reduce inflammation, boost brain function, improve liver function, lower blood pressure and much more? Loaded with vitamins and essential minerals red beets add delicious, nutritious foods to your life — hummus and soup, roasted and shredded, pancakes and cupcakes oh my!