Though the brain is mostly made up of fat, it needs its
proteins as well. Without foods like meat and seafood that contain proteins (and their precursors, amino acids), there would be no neurotransmitters, the chemicals that tell our brain what to do and when to do it. Dopamine (which signals reward and motivation), serotonin (emotion and impulses), glutamate (learning and memory): all are built from dietary sources of protiens. When shopping for meat and seafood, it’s critical to buy the best quality you can find, including wild-caught (not farmed) fish and seafood, pasture-raised chicken, and
grass-fed beef. There’s a reason. Take beef: the nutritional profile of grass-fed beef is far superior to its feedlot-raised equivalent. Studies show it is far lower in cholesterol (22 percent versus 39 percent), higher in beta-carotene (perhaps twice as much), and full of good brain-healthy omega-3 fats. A single 4-ounce serving of grass-fed beef also contains more than half the daily recommended intake of protein and vitamin
B
12. Vitamin B
12, which is mostly only found in meat and seafood (with the exceptions of flaxseed and nutritional yeast), is vital to a gene-control process known as methylation. Good methylation and the ability to metabolize B
12 is absolutely necessary for keeping the body detoxified, repairing DNA, and for helping us avoid depression, irritability, and cognitive decline. Does grass-fed beef cost more? Yes, but the cost is offset by the fact that a little goes a long way. These recipes are so flavorful and nutrient-dense that the meat and seafood are just part of the dish, in contrast to the typical American plate, where the meat and seafood sit large and in charge. Once you see meat and seafood as important supporting players, rather than leads, you’ll have a newfound appreciation for how they can be great flavor carriers for spices and herbs, which are also keys to a healthier, happier brain.
Shrimp-Stuffed Avocados 2.0
MAKES 4 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 4 minutes
As a kid, I remember the Ladies Who Lunch coming over to the house regularly to play canasta or mah-jongg. On these occasions, my mom showed me how you could use a fruit as a bowl for salad: she’d serve the pearled grand dames tomatoes stuffed with chicken salad, and that was the inspiration for this dish. I’ve gone for a different mode of transport—an avocado boat—and jazzed up the salad as well. No mayo here, but lime juice, cumin, coriander, jalapeño (za-zing!), olive oil, and avocado provide the diving pond for the shrimp. I think the Ladies Who Lunch would’ve approved.
½ cup coarsely chopped cilantro
¼ cup coarsely chopped parsley
¼ cup extra-virgin olive oil
3 tablespoons freshly squeezed lime juice
½ teaspoon ground cumin
¼ teaspoon ground coriander
1 jalapeño, seeded and chopped
1 clove garlic, peeled and smashed
¼ teaspoon sea salt
2 large ripe avocados
Freshly squeezed lemon or lime juice
Sea salt
1 pound cooked shrimp, cut into bite-size pieces
1 Granny Smith apple, cut into bite-size pieces
2 scallions, sliced
1 tablespoon pumpkin seeds, toasted (optional)
To make the dressing, combine the cilantro, parsley, olive oil, lime juice, cumin, coriander, jalapeño, garlic, and salt in a food processor and process until smooth.
Cut the avocados in half and remove the pits. Spritz the cut flesh with lemon or lime juice and sprinkle with salt. Make a well in the avocado halves by scooping out some, of the flesh, leaving a ½-inch border. Place the flesh in a bowl and mash it lightly with a fork. Add the shrimp, apple, and scallion and 4 tablespoons of the dressing; stir until evenly coated. (Reserve the rest of the dressing for another use; it will keep for 5 days in the fridge.)
Spoon the shrimp mixture into the well of the avocado halves, making a nice mounded scoop in each. Sprinkle with toasted pumpkin seeds and serve immediately.
PER SERVING: Calories: 436; Total Fat: 31 g (4 g saturated, 21 g mono- unsaturated); Carbohydrates: 12.5 g; Protein: 31 g; Fiber: 8 g; Sodium: 435 mg
STORAGE: The shrimp salad, sans avocado, will store in an airtight container in the refrigerator for up to 2 days. The dressing will store in an airtight container in the refrigerator for up to 5 days.
MAKES 4 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 10 minutes
A lot of people think “simple” and “scampi” couldn’t possibly go together, but I’m here to say that isn’t the case. Scampi is simply an Italian style of cooking a big mama of a shrimp doused with olive oil, garlic, and a splash of white wine. That’s pretty simple in my book. The only thing you really need to do is keep a sharp eye on the stove, because once the garlic hits the pan it cooks mighty fast (as do the shrimp; 3 minutes is all it takes). As a brain booster, shrimp’s B12 can’t be beat, and the anti-inflammatory benefits of garlic are superb.
2 tablespoons extra-virgin olive oil
3 teaspoons minced garlic
¼ teaspoon red pepper flakes
½ cup dry white wine
1 pound large shrimp, peeled and deveined
Sea salt
2 teaspoons lemon zest
Freshly squeezed lemon juice
2 tablespoons finely chopped fresh parsley
Heat the olive oil in a heavy skillet over medium heat. Add the garlic and red pepper flakes and sauté for 30 seconds, until the garlic is fragrant and slightly golden. Add ¼ cup of the wine and deglaze the pan, scraping up any bits that are stuck to the pan, and cook until the liquid has reduced by half. Add the shrimp, a pinch of salt, and the remaining wine. Cook until the shrimp is opaque, about 3 minutes. Gently stir in the lemon zest, 2 teaspoons of lemon juice, and parsley. Taste; you may want to add another pinch of salt and a squeeze of lemon juice. Serve immediately.
PER SERVING: Calories: 178; Total Fat: 8.5 g (1 g saturated, 6 g mono- unsaturated); Carbohydrates: 3 g; Protein: 16 g; Fiber: 0 g; Sodium: 693 mg
STORAGE: Store in an airtight container in the fridge for 2 days.
WITH JAPANESE SWEET POTATO
MAKES 4 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 30 minutes
Curry is one of those dishes that conjures up an image of a sous chef flying between four pans at once, flames leaping, cooks yelling. But this curry takes place all in one pan, all the elements cooked sequentially: first the spices, then the broth, and finally the shrimp. This is definitely the kind of dish you’d order in a Thai restaurant and wonder, “How can it come out so fast?” Answer: they have their broth ready to go; it’s just a matter of adding the rest of the ingredients. Here the rest of our ingredients are a load of goodness: turmeric, ginger, basil, sweet potatoes, red bell peppers, cauliflower, sweet potatoes, and, of course, omega-3-rich shrimp. This is mental health in a pan. (Just one.)
1 tablespoon coconut oil or other neutral oil, such as grapeseed oil
1 tablespoon red curry paste
1 teaspoon ground turmeric
1 tablespoon minced fresh ginger
1 yellow onion, cut in ½-inch dice
Sea salt
8 ounces Japanese or white flesh sweet potato, peeled, quartered, and cut into ½-inch slices
1 (13½ ounce) can unsweetened coconut milk
1 tablespoon fish sauce
2 kaffir lime leaves, or 1 teaspoon lime zest
1 cup ½-inch-diced red bell pepper
1 cup cauliflower florets
1 cup 1-inch-sliced string beans
1 pound large shrimp, peeled and deveined
1 teaspoon freshly squeezed lime juice
2 tablespoons chopped Thai basil leaves or mint, for garnish
2 tablespoons chopped cilantro, for garnish
Heat the coconut oil over medium-low heat. Add the curry paste and turmeric, mix, and spread around the pan. Stir in the ginger, then the onion and a pinch of salt and sauté about 3 minutes. Add ¼ cup of the broth, stirring to remove any bits stuck to the pot, and cook until the liquid is reduced by half. Add the sweet potato and toss to coat. Add the coconut milk and the remainder of the broth, fish sauce, and kaffir lime leaves. Bring to a simmer, then decrease the heat. Cover and cook until the sweet potato is just tender, about 10 minutes.
Stir in the bell pepper, cauliflower, and string beans and simmer, covered, until crisp-tender, about 8 minutes. Gently stir in the shrimp and simmer until cooked through and just opaque, about 4 minutes. Add the lime juice, and taste; you may want to add a bit of salt and another squeeze of lime juice. Remove the kaffir lime leaves.
Transfer to a serving dish, garnish with the Thai basil and cilantro, and serve immediately.
COOK’S NOTE: A Japanese sweet potato is white-fleshed and has a firmer texture when cooked. It’s also not as sweet as its orange cousin. If you can’t find one, use a regular sweet potato.
PER SERVING: Calories: 403; Total Fat: 26 g (21.5 g saturated, 1 g monounsaturated); Carbohydrates: 27 g; Protein: 21.5 g; Fiber: 5 g; Sodium: 900 mg (sodium from the shrimp, fish sauce, and red curry paste)
STORAGE: Store in an airtight container in the refrigerator for up to 3 days.
Pan-Seared Curried Scallops
MAKES 4 SERVINGS • PREP TIME: 5 minutes • COOK TIME: 6 minutes
Scallops are an awesome brain food, full of the omega-3 fatty acid called DHA, which reduces plaque formations in the brain linked to cognitive decline. However, they’re a bit temperamental on the stove. They cook mighty fast, and can turn from tender to eraser-tough in a flash. Pay attention, and you’ll get a plateful of bliss. Here, they’re seasoned with curry and a little coconut and lime, which play beautifully off the scallops’ silky taste. Serve these with
Ginger Scented Forbidden Rice,
Ginger-Lime Sweet Potato Mash, or
Coconut Ginger Lime Kale.
12 dry-packed sea scallops
Sea salt
1 teaspoon curry powder
2 tablespoons extra-virgin olive oil, butter, ghee or coconut oil
2 teaspoons grated fresh ginger
1 cup coconut milk
1 tablespoon freshly squeezed lime juice
1 teaspoon snipped fresh chives, or 1 minced scallion, for garnish
Rinse the scallops, then pat very dry with paper towels. This step is very important, especially if you’re using frozen scallops; if they aren’t dry, you’ll be steaming instead of searing them. Season both sides of the scallops with salt and sprinkle the curry powder over both sides of the scallops. Give each one a pat so the curry becomes evenly distributed over the surface.
Heat the olive oil in a large skillet over medium-high heat, then add the scallops to the pan one at a time in a single uncrowded layer. Cook them in two batches if necessary. Let cook undisturbed, until deep golden-brown on the bottom, about 2 minutes. Turn and sear the other side until golden and the internal temperature registers between 150°F and 155°F, another 2 minutes. The scallops should be almost firm to the touch. Transfer the scallops to a serving plate and keep warm.
Turn the heat down to medium-low and add the grated ginger to the pan. Cook until fragrant, about 30 seconds. Stir in the coconut milk to deglaze the skillet, scraping any loose bits stuck to the pan. Cook the sauce until slightly thickened, about 1 minute. Stir in the lime juice and any accumulated juices from the scallops. Taste; you might want to add a pinch or two of salt. Spoon the coconut sauce over the scallops, garnish with the chives, and serve immediately.
PER SERVING: Calories: 191 Total Fat: 17 g (4 g saturated, 11 g mono- unsaturated); Carbohydrates: 5 g; Protein: 6 g; Fiber: 0.5 g; Sodium: 465 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
WITH TOMATO, MINT, AND FENNEL VINAIGRETTE
MAKES 4 SERVINGS • PREP TIME: 5 minutes plus 20 minutes to marinate • COOK TIME: 10 to 12 minutes
Halibut is a very forgiving fish; you can top it with just about anything and it’ll taste great. Many of the
dollops work well, but I especially like the
Tomato, Mint, and Fennel Vinaigrette. It’s not just the flashy look (although it certainly is eye-catching), but also the big, bold flavor, which includes fennel, Dijon mustard, and kalamata olives.
4 (6-ounce) halibut fillets
2 tablespoons freshly squeezed lemon juice
1 teaspoon grated lemon zest
1 tablespoon fresh oregano, chopped, or ¼ teaspoon dried oregano
¼ teaspoon sea salt
2 tablespoons extra-virgin olive oil
Combine the lemon juice, lemon zest, oregano, salt, and olive oil in a small bowl and whisk until thoroughly blended. Spread the marinade over both sides of the fish fillets. Cover and refrigerate for 20 minutes.
Preheat the oven to 400°F. Lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.
Drain the fillets, discarding the marinade, and pat them dry with paper towels. Put the fish in the prepared pan and bake for 10 to 12 minutes, until the flesh is opaque and flakes easily. To be certain the fish is cooked through, push a two-pronged kitchen fork straight down into the flesh; the fish is done when it is no longer translucent at the center of the thickest part of the fillet.
Top each fillet with the Tomato, Mint, and Fennel Vinaigrette and serve immediately.
COOK’S NOTES: Instead of baking, you can grill the halibut. Marinate as directed, then wipe off the marinade. Rub ¼ teaspoon of grapeseed oil over each fillet, then grill over low, even heat for about 4 minutes per side, until the flesh is opaque and flakes easily and the center of each fillet registers 135°F.
It’s best to buy fillets of halibut cut from smaller fish (twenty pounds and under). These fish are younger and have the highest levels of omega-3s. Usually, it’s best to buy your fish the same day you’re preparing it. If you must store the fish longer, put it in a resealable plastic bag in the coldest part of your refrigerator, usually the back of the bottom shelf. It should hold for an extra two days.
PER SERVING: Calories: 287 Total Fat: 14 g (2.5 g saturated, 9 g mono- unsaturated); Carbohydrates: 5.5 g; Protein: 35 g; Fiber: 1 g; Sodium: 369 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
MAKES 4 SERVINGS • PREP TIME: 10 minutes plus 30 minutes for seasoning • COOK TIME: 10 minutes
What do a fish in a kitchen and a human at a spa have in common? Tight, snuggly blankets. Follow me here: spas use mylar blankets to wrap up people who’ve gotten mineral treatments so the nutrients will sink deep into their pores. Similarly, cooks wrap fish to make sure herbs or spices sink deeply into the flesh. Just choose your preferred crust, pat the herbs or spices on the fish, wrap it snug, and 30 minutes later you’ve got an amazingly seasoned fillet ready to cook. Black cod (aka sablefish) is a great brain booster, with the richest omega-3 profile of any fish in the sea.
1 pound black cod or halibut fillets
Sea salt
Freshly ground black pepper
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
¼ cup finely chopped parsley
1 tablespoon finely chopped fresh oregano
2 teaspoons finely chopped fresh thyme
2 teaspoons finely chopped fresh sage
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
4 teaspoons Dijon mustard
2 teaspoons cumin seed
2 teaspoons coriander seed
1 teaspoon fennel seed
Pinch of red pepper flakes
2 tablespoons extra-virgin olive oil
Pat the fish dry and portion into 4 pieces. Season both sides of each piece with salt and pepper, and set aside while you make the herb or spice crust.
To make the herb-crusted fish: In a baking dish or on a large plate, mix together the salt, pepper, parsley, oregano, thyme, and sage. Place the fish on the herbs and pat them firmly onto both sides.
To make the spice-crusted fish: Coarsely grind the salt, pepper, cumin, coriander, fennel seeds, and red pepper flakes in a spice grinder and place in a small bowl. Spread the top of each piece evenly with 1 teaspoon of Dijon mustard, then sprinkle with one-fourth of the spice mixture, gently patting to create an even crust on one side.
Place the herbed or spiced fish on sheets of plastic wrap, patting any leftover herbs or spices into the top. Wrap the fish pieces snugly and put them in the fridge for at least 30 minutes or up to overnight to infuse the flavors and help the crust adhere.
Preheat the oven to 400°F.
Over medium-high heat, heat the olive oil in an oven-safe skillet large enough to hold all the fish without crowding. When the oil is hot, place the fish in the pan (crust side down if you’re using the spice crust) and cook for 3 minutes. Flip the fish over and place the pan in the oven for another 3 to 4 minutes to finish cooking, until the flesh is opaque and flakes easily. Serve immediately.
PER SERVING (Herb Crust): Calories: 142; Total Fat: 8 g (1 g saturated, 6 g monounsaturated); Carbohydrates: 1 g; Protein: 17.5 g; Fiber: 0 g; Sodium: 396 mg
PER SERVING (Spice Crust): Calories: 147; Total Fat: 8 g (1 g saturated, 6 g monounsaturated); Carbohydrates: 1.5 g; Protein: 18 g; Fiber: 1 g; Sodium: 461 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
MAKES 4 SERVINGS • PREP TIME: 10 minutes plus 30 minutes to marinate • COOK TIME: less than 10 minutes
Sometimes it’s just fun to play with your food. I want people to eat omega-3 rich wild salmon— it’s great for heart and brain health—and this recipe is a blast. The salmon is cubed, threaded onto skewers, baked for a few minutes, and voilà: instant salmon kebabs. The Asian pesto, with ginger, cilantro, and mint, makes the skewers a kick to eat. I like this dish served with
Watercress, Purple Cabbage, and Edamame Salad with Toasted Sesame. Talk about a color blast!
1 tablespoon minced ginger
1 clove garlic, minced
1 scallion, chopped
1 tablespoon finely chopped seeded jalapeño
¾ cup tightly packed cilantro leaves
¼ cup tightly packed fresh mint leaves
¼ cup tightly packed flat-leaf parsley
3 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
2 tablespoons freshly squeezed lime juice
¼ teaspoon Grade B maple syrup
1 pound wild salmon fillet, skin and pinbones removed
Sea salt
Freshly ground black pepper
Line a rimmed baking sheet with parchment paper and set aside. Place bamboo skewers in a bowl of water for a few minutes, until soaked through.
To make the Asian pesto, put the ginger, garlic, scallion, jalapeño, cilantro, mint, parsley, oil, salt, lime juice, and maple syrup into a small food processor. Blend until smooth, about a minute.
Place the salmon on a cutting board and cut it lengthwise, then crosswise into 8 equal pieces. Put the fish on the prepared baking sheet. Insert a 6-inch bamboo skewer into each block of salmon so it looks like a rectangular lollipop. Sprinkle a bit of salt and pepper over each piece. Using half the pesto, spread it on all sides of each piece of salmon. Cover and refrigerate for 30 minutes.
Preheat the oven to 400°F.
Remove the salmon from the refrigerator, uncover, and slide the baking sheet into the oven. Bake just until an instant-read thermometer inserted into the center of the salmon registers 120°F, 7 to 9 minutes depending on the thickness of the fillets. The flesh should be just opaque and beginning to flake.
Transfer the kabobs, skewers and all, to a serving plate. Add a dollop of the remaining pesto to each piece of salmon and serve immediately.
COOK’S NOTES: To get pieces that are of even thickness, purchase the center cut of the salmon rather than the tail.
Cut the baked salmon up into smaller pieces and stick in toothpicks. Serve with the additional pesto on the side for great little appetizers.
PER SERVING: Calories: 266; Total Fat: 17 g (3 g saturated, 11 g mono- unsaturated); Carbohydrates: 2.5 g; Protein: 25 g; Fiber: 1 g; Sodium: 157 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
Mediterranean Sockeye Salmon Salad
MAKES 2 SERVINGS • PREP TIME: 10 minutes • COOK TIME: Not applicable
I’m a realist when it comes to fish. Sometimes the urge hits, but a) you don’t want to run down to the market and, b) you don’t feel like cooking up a salmon steak. That’s why canned salmon was invented, but it can get boring if all you do is smush it around with some mayonnaise. So here’s my answer, a different way of approaching a quick salmon hit. I take it to the Mediterranean, where chopped kalamata olives, capers, parsley, olive oil, and a bit of Dijon mustard put the salmon through its paces. The combination of the healthy monounsaturated fats from the olives and the nice dose of healthy omega-3s from the salmon provides healthy fat for the brain.
1 (6-ounce) can sockeye salmon, drained
2 teaspoons Dijon mustard
12 kalamata olives, rinsed and coarsely chopped
Freshly squeezed lemon juice
Extra-virgin olive oil
Sea salt
2 tablespoons finely diced celery
2 teaspoons finely diced red onion
2 teaspoons capers, rinsed
2 tablespoons finely diced parsley
⅛ teaspoon freshly ground black pepper
3 cups arugula, rinsed and dried
Put the salmon in a bowl and break it into small pieces with a fork.
Stir in the mustard, olives, 1 tablespoon of lemon juice, 1 tablespoon of olive oil, and a pinch of sea salt, the celery, red onion, capers, and parsley. Divide the arugula between 2 serving plates and drizzle with a little bit of lemon juice and olive oil and another pinch of salt. Spoon over the salmon salad and serve.
PER SERVING: Calories, 176; Total Fat 10 g (2 g saturated, 3 g mono- unsaturated); Carbohydrates: 2 g; Protein: 20 g; Fiber: 3 g; Sodium: 644 mg
STORAGE: Store refrigerated in an airtight container for 3 days.
WITH POMEGRANATE OLIVE MINT SALSA
MAKES 4 SERVINGS • PREP TIME: 10 minutes plus 20 minutes to marinate • COOK TIME: 15 minutes
All I can say is get out your camera, cause when you make this dish, you’re going to want to take a picture of it before you serve it. It’s just that pretty, with the peach of the salmon, the ruby red jewels of the pomegranate seeds, the vibrant green of the parsley. The taste is no less sensational, the citrus and herbs playing wonderfully off the salmon’s healthy blend of omega-3 rich fats. This one will energize all your senses.
½ cup freshly squeezed orange juice
2 tablespoons freshly squeezed lime juice
2 tablespoons freshly squeezed lemon juice
Zest of 1 orange
Zest of 1 lemon
1 tablespoon extra-virgin olive oil
½ teaspoon finely minced fresh ginger
Pinch of cayenne pepper
4 (6-ounce) salmon fillets, pinbones removed
Sea salt
1 teaspoon Dijon mustard
In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, orange zest, lemon zest, olive oil, ginger, and cayenne. Place the salmon in a baking dish and season each piece with a pinch of salt. Pour half of the marinade over the salmon and turn to coat well. Cover the baking dish and marinate in the refrigerator for 20 minutes.
Preheat the oven to 400°F.
Remove the salmon from the refrigerator, uncover, and add 2 tablespoons of water to the dish. Bake for 10 to 15 minutes, depending on the thickness of the fillets, just until tender and opaque and an instant-read thermometer inserted into the center of the fillet registers 120°F.
While the salmon is cooking, combine the reserved marinade and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets. Spoon ¼ cup of the relish on top of each fillet, and serve immediately.
COOK’S NOTE: Like Goldilocks and the three bears, fish has to be just right. Too much time in the oven or on the grill leaves your fish too dry. Too little time and you will have raw fish. As with many other proteins, fish continues to cook for several minutes after you take it off the heat. This is called carryover cooking. Let an instant-read thermometer be your guide and pull your fish away from the heat at 120°F. By the time you’re ready to serve it, your fish will be perfect.
PER SERVING: Calories: 298 Total Fat: 14 g (3 g saturated, 6.5 g mono- unsaturated); Carbohydrates: 5 g; Protein: 37 g; Fiber: 0.5 g; Sodium: 195 mg
STORAGE: Store in an airtight container in the refrigerator for up to 3 days.
MAKES ABOUT 30 MEATBALLS • PREP TIME: 15 minutes • COOK TIME: 15 to 30 minutes
Remember the famous episode of
I Love Lucy, where Lucy slowly gets overwhelmed by the chocolate factory assembly line? Everything starts out fine, but before you know it she’s stuffing chocolates into her mouth just to keep up. Making meatballs can feel that way—hand-rolling them gets stultifying mighty quickly. Here, you let the soup take the place of your hands; once the soup gets to a gentle boil, use a melon baller or tablespoon to form the meatballs and plop them into the broth. The broth does all the work, poaching each meatball to a perfect, fluffy roundness. You can also bake the meatballs and serve them with a sauce—like
Roasted Tomato Sauce, or
Signora Francini’s Salsa Verde—or with vegetables.
And what’s in it for your brain health? In addition to the eggs in the meatball mixture providing a great source of choline (for healthy brain function), the turkey provides a nice relaxant in tryptophan.
1 large organic egg
½ cup scallions, thinly sliced
2 teaspoons minced garlic
1 teaspoon fennel seed
1 teaspoon lemon zest
1½ tablespoons freshly chopped oregano or ½ teaspoon dried oregano
2 tablespoons finely chopped parsley
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
½ cup cooked quinoa
12 ounces ground turkey
To make the meatballs, whisk the egg in a bowl. Whisk in the scallions, garlic, fennel seed, lemon zest, oregano, parsley, salt, and pepper. Add the cooked quinoa and stir to combine. Add the turkey, and mix with your hands or a spatula until just combined.
Use a melon baller or tablespoon to scoop out balls of the turkey mixture, and either poach, bake, or freeze the meatballs. To poach, see
the Cook’s Note. To bake, evenly space the meatballs on a parchment-lined baking sheet, slip into a 400°F oven, and bake for 20 minutes. To freeze, evenly space the meatballs on a parchment-lined baking sheet and put in the freezer for about 30 minutes to 1 hour, until they’re solid. Then transfer to a freezer bag or airtight container; the meatballs will and keep for up to 2 months. They can go straight from the freezer into a soup (simmer for about 12 minutes to poach), or bake for about 30 minutes at 400°F.
VARIATION: Substitute ground dark-meat chicken or grass-fed beef for the turkey meat.
COOK’S NOTE: Poach the meatballs in the
Italian Wedding Soup or any broth. The liquid should be just below the boiling point, with its surface barely quivering. Be careful not to overcrowd the pot, and work in batches so you can keep the cooking temperature up.
PER SERVING: Calories: 116; Total Fat: 5 g (1 g saturated, 1.5 g mono- unsaturated); Carbohydrates: 6 g; Protein: 11 g; Fiber: 2 g; Sodium: 149 mg
STORAGE: Store cooked meatballs in an airtight container in the refrigerator for up to 3 days.
Big Cat’s Turkey Meatloaf
WITH NOT-SO-SECRET SAUCE
MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 1 hour
Tell some people every ingredient in a dish and they’ll never try it. But if you wait until after they’ve tasted a to go into full disclosure, they’ll be pleasantly stunned at what they’ve just eaten. This gluten-free meatloaf is kept moist by mushrooms—the idea of my cooking buddy Catherine McConkie—and has great umami flavor from anchovies. Just wait until they’ve tried it to tell your guests.
2 tablespoons extra-virgin olive oil
½ cup small dice yellow onion
Sea salt
1 large clove garlic, minced
2 cups tomato puree
¼ cup Grade B maple syrup
2 tablespoons apple cider vinegar
1 cinnamon stick
5 ounces cremini mushrooms, cleaned, trimmed, and sliced
2 tablespoons extra-virgin olive oil
½ yellow onion, diced small
1 small carrot, peeled and diced small
¼ teaspoon red pepper flakes
2 tablespoons minced garlic
2 skinless, boneless anchovies, rinsed, and minced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 tablespoon Dijon mustard
1½ tablespoons minced fresh oregano, or 2 teaspoons dried
1 tablespoon minced fresh thyme, or 1½ teaspoons dried
½ cup chopped parsley
1¼ pounds ground turkey thigh meat
To make the sauce, heat the olive oil in a saucepan over medium-high heat. Add the onion and a pinch of salt. Sauté until translucent, 3 minutes, and add the garlic. Sauté about 30 seconds more, then stir in the tomato puree, syrup, vinegar, cinnamon, and salt. Reduce the heat to medium low, and simmer until thickened and reduced, stirring occasionally, about 40 minutes. Remove the cinnamon stick and set aside 1 cup of the sauce for the meatloaf (reserve the rest of the sauce for another use).
While the sauce is simmering, make the meatloaf. Preheat the oven to 350°F. Put the mushrooms in the bowl of a food processor and pulse until they are finely ground. Set aside.
Heat the olive oil in a medium skillet over medium heat. Add the onion and carrot and sauté until tender and golden, about 5 minutes. Add the red pepper flakes, garlic, anchovies, salt, and pepper, and sauté 1 minute more. Transfer the mixture to a bowl and stir in the mustard, oregano, thyme, parsley, and mushrooms, and mix to combine. Add turkey and mix gently with your hands, just to combine. Shape the meat to fit into an ovenproof dish. Top with the reserved 1 cup of sauce. Bake for 1 hour. Remove from the oven and allow the turkey meatloaf to rest, covered with aluminum foil, for 10 minutes. Slice and serve immediately.
PER SERVING: Calories: 192; Total Fat: 9.5 g (2 g saturated, 5 g mono- unsaturated); Carbohydrates: 5 g; Protein: 20 g; Fiber: 1 g; Sodium: 251 mg
STORAGE: Store in the refrigerator in an airtight container for up to 4 days. Freeze in an airtight container for 1 month.
Grilled Chicken with Za’atar
MAKES 4 SERVINGS • PREP TIME: 15 minutes plus 30 minutes to marinate • COOK TIME: 5 minutes
Can you say “za’atar?” Sure you can. In fact, if you lived in the Middle East, you’d be invoking the name of this herb-and-spice mix nearly every day. Za’atar has long had a reputation as a brain enhancer, and science may be providing a clue; researchers wrote that, in low concentrations, the carvacrol found in oregano and thyme may increase feelings of well-being. Chicken is particularly rich in brain-enhancing nutrients. This recipe makes about half a cup of za’atar, which is a lot more than you need for the chicken; store the extra in a jar and use to sprinkle on top of vegetables, dips, salad dressings, fish, eggs, or anything you would like to add a touch of the exotic.
2 tablespoons dried thyme
2 tablespoons sesame seeds, toasted
1 tablespoon dried sumac
1 tablespoon dried oregano
1 tablespoon dried marjoram
1 tablespoon extra-virgin olive oil
1 tablespoon za’atar
¼ teaspoon lemon zest
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 skinless, boneless organic chicken breasts or thighs
2 tablespoons finely chopped fresh parsley, for garnish
To make the za’atar, combine all the ingredients and mix well. Set aside 1 tablespoon to season the chicken and reserve the remainder for other uses.
To make the chicken, put the olive oil, za’atar, lemon zest, salt, and pepper in a small bowl and whisk until well blended.
Working with one piece at a time, put the chicken between several layers of parchment paper and pound with a meat pounder until about ¼ inch thick. Put the chicken in a pan in which the pieces fit without overlapping. Spread the reserved tablespoon of za’atar evenly over the chicken, cover, and refrigerate for 15 to 30 minutes. Bring the chicken to room temperature.
Oil a grill or grill pan to and heat to medium-high heat. Place the chicken on the grill and cook until the chicken is firm to the touch and the juices run clear, 2 minutes on each side.
Serve garnished with the parsley and the drizzle.
COOK’S NOTE: Giving your chicken a good pounding will allow the flavor to infuse into the meat in as little as 15 minutes of marinating time.
PER SERVING: Calories: 222; Total Fat: 10 g (1 g saturated, 4 g mono- unsaturated); Carbohydrates: 4 g; Protein: 27 g; Fiber: 2.5 g; Sodium: 248 mg
STORAGE: Store in an airtight container in the refrigerator for up to 5 days.
Braised Chicken and Earthy Root Vegetables
MAKES 4 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 35 minutes
This recipe reminds me of Thanksgiving, where root vegetables hold court to the delight of all. They are very grounding, and their time deep in the soil fills them with brain-healthy minerals and vitamins. Potassium, magnesium, iron, folate, and vitamins A and C all contribute to better brain functioning. Then there’s the taste: a hale and hearty fullness, enhanced by thyme, sage, and rosemary. Swap out the chicken for turkey and call it Thanksgiving in a pot.
8 boneless, skinless organic chicken thighs
Sea salt
Freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 yellow onion, diced small
1 medium fennel bulb, cut into ½-inch dice
2 teaspoons minced garlic
Pinch of red pepper flakes
1 teaspoon dried thyme
½ teaspoon dried sage
¼ teaspoon chopped fresh rosemary
1 medium sweet potato, peeled and cut into 1-inch chunks
1 large carrot, peeled and cut into 1-inch chunks
1 medium parsnip, peeled, and cut into 1-inch chunks
3 tablespoons dried cranberries
3 tablespoons freshly squeezed orange juice
2 teaspoons grated orange zest
Freshly squeezed lemon juice
3 tablespoons finely minced flat-leaf parsley, for garnish
Pat the chicken dry and season with salt and pepper. Heat 2 tablespoons of the olive oil in a Dutch oven or heavy-bottomed soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate.
Decrease the heat to medium and add the last tablespoon of olive oil. Add the onion, fennel, and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and red pepper flakes and sauté for 1 minute. Add thyme, sage, and rosemary and stir. Add the sweet potato, carrot, parsnip, cranberries, and ¼ teaspoon of salt and stir to combine. Pour in ¼ cup of the stock to deglaze the pot, stirring to loosen any brown bits. Stir in a pinch of salt and cook until the liquid is reduced by half. Add 1¾ more cups of stock, 2 tablespoons of the orange juice, and the orange zest. Decrease the heat to medium-low, cover, and simmer for 10 minutes.
Increase the heat to medium-high and add the remaining 2 cups of the stock. Snuggle the chicken down among the vegetables and simmer, uncovered, until the chicken is fully cooked, about 10 minutes. Stir in the remaining tablespoon of orange juice and lemon juice to taste.
Transfer to a serving dish, garnish with parsley, and serve.
COOK’S NOTE: Pan searing allows proteins to brown while leaving the interior nice and moist. The keys to achieving this are to not overcrowd the pan and to not turn the meat before it is ready to release from the pan. Put your largest pieces in first, as they’ll take a bit longer to cook.
PER SERVING: Calories: 395; Total Fat: 21.5 g (5 g saturated, 12 g mono- unsaturated); Carbohydrates: 20 g; Protein: 34 g; Fiber: 8 g; Sodium: 350 mg
STORAGE: Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.
WITH MINTED CHIMICHURRI
MAKES 4 SERVINGS • PREP TIME: 20 minutes plus up to 2 hours to marinate • COOK TIME: 40 minutes
Chicken isn’t given its due as a brain food, and that’s an omission worth correcting. It’s absolutely loaded with tryptophan, which can boost mood and make sleep come easier. It’s also high in vitamin B3 (aka niacin), which the Chicago Health and Aging Project, in a study of more than 3,700 individuals, found may slow cognitive decline. Here we take chicken thighs and jazz ’em up with a tantalizing mint chimichurri: with its South American roots, it’s one of my go- to sauces for chicken.
8 pasture-raised bone-in, skin-on chicken thighs
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Put the chicken in a large bowl with 6 tablespoons of the chimichurri and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 45 minutes or up to 2 hours.
Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.
Wipe off any of the marinating chimichurri. Place the chicken on the prepared baking sheet skin side up and season with the salt and pepper. Bake for 40 minutes or until the juices run clear and an instant-read thermometer inserted into the thickest part of a thigh reaches 160°F.
Transfer the chicken to a serving platter and drizzle a few tablespoons of the chimichurri over it. Serve, with the rest of the chimichurri on the side.
PER SERVING: Calories: 140; Total Fat: 7 g (2 g saturated, 0 g monounsaturated); Carbohydrates: 4.5 g; Protein: 14 g; Fiber: 0.5 g; Sodium: 426 mg
STORAGE: Store in an airtight container in the refrigerator for up to 5 days.
Mediterranean Roasted Chicken
MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 1 hour 10 minutes (includes resting meat)
Roast chicken has so much potential, and here’s how to reach it. First, there’s your basic bird: mine are always organic or pasture-raised, which guarantees a quantum leap in flavor and nutrients such as vitamin A and omega-3 fatty acids. Then it all depends upon how you massage your bird. Rub deep and make sure you get the herbs and spices under the skin. Then finish with a dollop because your bird needs a little accessorizing to hit the “yum” mark.
1 (4½- to 5-pound) organic chicken
1 teaspoon ground paprika
½ teaspoon ground turmeric
¼ teaspoon ground coriander
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon red pepper flakes
1½ teaspoons sea salt
1 teaspoon grated fresh ginger, plus 3 inches unpeeled fresh ginger, halved lengthwise
3 cloves garlic, peeled
1 cinnamon stick
1 lemon, halved
2 teaspoons freshly squeezed lemon juice
Preheat the oven to 400°F.
Pat the chicken dry with paper towels. Stir the paprika, turmeric, coriander, cumin, cinnamon, and red pepper flakes together. Divide the mixture in half and stir 1 teaspoon of the salt into one half. Rub the salted spice mixture all over the outside of the chicken. Sprinkle the remaining ½ teaspoon of salt inside the chicken.
With your palm facing downward, use your first three fingers to gently lift the skin on both sides of the breast to loosen it from the meat. Rub the remaining spice mixture and the grated ginger under the skin of each side of the breast, massaging the seasonings lightly into the meat. Place the garlic cloves, cinnamon stick, and ginger pieces inside the cavity. Squeeze the lemon halves into the cavity, then insert the rinds.
Place the chicken on a roasting rack in a glass or ceramic baking dish, breast side up. Roast until a meat thermometer reads 160°F when inserted in the thigh and the juice from the meat runs clear, about 1 hour.
Let the chicken rest for at least 10 minutes before carving. Just before serving, pour 2 teaspoons of lemon juice all over the chicken and serve with My Everything Drizzle.
VARIATION: Here is a
western Mediterranean spice blend: remove the cinnamon and ginger. In place of the turmeric, paprika, coriander, and cumin, use ½ teaspoon of dried thyme, ¼ teaspoon of rosemary, ½ teaspoon of fennel seeds, and ¼ teaspoon of sage. Serve with
Olive and Sun-Dried Tomato Tapenade or
Parsley Pistou.
PER SERVING: Calories: 427; Total Fat: 31 g (9 g saturated, 13 g monounsat- urated); Carbohydrates: 2 g; Protein: 33.5 g; Fiber: 0.5 g; Sodium: 433 mg
STORAGE: Store in a covered container in the refrigerator for 3 to 5 days.
MAKES 4 SERVINGS • PREP TIME: 1 hour (includes resting meat) • COOK TIME: 6 minutes
Travel the world and you’ll often find that lamb is the red meat of choice, and with good reason. Its high B
12 profile makes it a great brain booster, while its leanness makes it low in cholesterol. Then there’s lamb’s malleable texture, which makes it the perfect starting point for building an awesome slider. My mixture here is positively Mediterranean, with pine nuts, thyme, parsley, mint and a hit of anti-inflammatory spices. Put the
Yogurt Tahini Raita on top and you’ll never, ever go near ketchup again. I promise. And since they’re sliders (two ounces of lamb) versus a burger (big, bigger, biggest,
boom!), it doesn’t take more than one or two to get the protein hit you crave without feeling gorged.
½ yellow onion, grated
½ cup pistachios
3 cloves garlic, coarsely chopped
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Pinch of cayenne
1 teaspoon minced fresh thyme
2 tablespoons coarsely chopped parsley
2 tablespoons coarsely chopped fresh mint
1 pound ground organic lamb
Butter or romaine lettuce leaves
Place the grated onion in a small strainer and press with the back of a spoon to drain any excess liquid. In the bowl of a food processor combine the onion, pistachios, garlic, cumin, cinnamon, salt, pepper, cayenne, thyme, parsley, and mint and process until finely ground.
Put the lamb in a large bowl, then add the onion and nut mixture. Mix it around with your hands until the ingredients are well distributed. Shape into 8 patties about ½ inch thick. Place the patties on a sheet pan and let rest in the fridge for 30 minutes to an hour.
Preheat the broiler and place the rack four of five inches below the heating element.
Place the sheet pan with the patties under the broiler and cook for about 3 minutes. Flip and cook the other side for another 3 minutes. Patties will still be pink in the middle.
Serve the sliders on lettuce leaves with a dollop of the Yogurt Tahini Raita.
COOK’S NOTE: These sliders can be made a day in advance. The minimum resting time of 30 to 60 minutes allows the proteins to relax after being worked.
PER SERVING: Calories: 223; Total Fat: 19 g (6 g saturated, 7 g mono- unsaturated); Carbohydrates: 2.5 g; Protein: 11 g; Fiber: 1 g; Sodium: 135 mg
STORAGE: Store cooked sliders in the refrigerator tightly wrapped in plastic wrap for up to 3 days, or uncooked in the freezer tightly wrapped for 1 month.
WITH CARAMELIZED ONIONS AND CRISPY SHIITAKES
MAKES 4 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 30 minutes
I know it says bison here, but that lean meat (bison=buffalo) is really just a great excuse to hold a mushroom-a-palooza while getting a load of brain-boosting B12. First we mix the bison with chopped-up cremini mushrooms. Then on top go a few crispy shiitakes that have been tossed with smoked paprika and olive oil. In between? Caramelized onions (ummmmmm … ). Put it all on a lily pad of butter lettuce and it tastes like a Tower of Umami! The mushrooms also provide a hit of hard-to-find vitamin D, which University of Kentucky researchers found plays an important role in reducing oxidative damage in the brain that impacts learning.
8 ounces shiitake mushrooms, stems removed and thinly sliced
4 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
¼ teaspoon smoked paprika
½ large red onion, sliced
1 pound ground bison
3 ounces cremini mushrooms, stemmed and finely processed in a food processor
3 tablespoons coarsely chopped parsley
½ teaspoon freshly ground black pepper
2 skinless, boneless anchovies
Sea salt
1 teaspoon extra-virgin olive oil
1½ tablespoons minced garlic
Pinch of red pepper flakes
4 butter lettuce leaves, washed and dried
Preheat oven to 375°F. Line a baking sheet with parchment.
Place the shiitakes in a bowl and drizzle with 2 tablespoons of the olive oil, salt, and paprika, tossing until evenly coated. Arrange the mushrooms in a single layer on the prepared sheet pan and roast until crisp and browned, about 20 minutes.
To caramelize the onions, heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat. When the oil starts to shimmer, add the onion and a generous pinch of salt. Cook slowly, stirring occasionally, until the onion is caramelized and very soft, 20 to 25 minutes. Remove from the pan.
To make the burgers, place the bison, cremini mushrooms, parsley, and black pepper in a large bowl. Rinse the anchovies and, in a small bowl or mortar and pestle, mash them to a paste with ½ teaspoon of salt. Using the same skillet as the onions, heat the 1 teaspoon of oil over medium heat. Add the garlic and red pepper flakes to the mashed anchovies, stirring to combine. Sauté for 1 minute then transfer this mixture to the large bowl with the meat and mushroom mixture. Using your hands, gently mix until everything is well combined. Shape into 4 equal-size patties.
Heat a grill or grill pan to medium-high heat and lightly coat with a neutral-flavored oil. Grill the patties, turning once, for 3 minutes per side.
Serve each patty on a lettuce leaf topped with some caramelized onion and crispy shiitake mushrooms.
COOK’S NOTES: When you mix the bison with the other ingredients, use a light hand. If you overwork the meat, the burgers will be tough.
When it comes to
caramelizing onions, patience is a virtue. During cooking, the onions slowly change appearance, turning from translucent to a deep golden brown as they release their yummy sugars. Keep in mind that onions will cook down to less than one-third their original volume as they caramelize. You’ll want to stir the onions, but resist the urge. The key is to cook them slow and low. After about 20 minutes, the onions should begin to wilt and take on a golden hue, and if you have the patience to let them go ten minutes longer, they’ll take on a deeper color and become even sweeter. Caramelized onions hold well in the fridge and add a lot of flavor to other dishes, so make extra.
PER SERVING: Calories: 368; Total Fat: 25 g (6 g saturated, 15 g mono- unsaturated); Carbohydrates: 12 g; Protein: 26 g; Fiber: 3 g; Sodium: 264 mg
STORAGE: Store the patties tightly wrapped in plastic wrap in the refrigerator for up to 3 days or, uncooked, tightly wrapped in the freezer for 1 month.
Rosemary and Thyme–Smothered Lamb Chops
MAKES 4 SERVINGS • PREP TIME: 10 minutes plus 30 minutes to marinate • COOK TIME: 6 minutes
Lamb chops were always a special occasion in our house. So much so that mom would dress them up in little paper chef’s hats that went over the ends of the bones (I think, in her heart, she was an origami lover). I love lamb chops, not only for the taste, but also the size; they epitomize my belief that you only need a little bit of meat to satisfy a craving while (in the case of lamb) getting a full shot of brain-boosting B
12 and protein. The key is going with grass-fed lamb (it’s less gamey) and using a dollop (here, I suggest you use
My Everything Drizzle). And there’s no Wizard-of-Oz-emerald-green mint jelly here; instead, the lamb is rubbed with a generous amount of garlic, rosemary, and thyme.
8 cloves of garlic, minced to a paste
2 teaspoons minced rosemary
1 tablespoon minced fresh thyme
2 teaspoons Dijon mustard
2 teaspoons extra-virgin olive oil
1 teaspoon lemon zest
8 lamb chops, well trimmed
Sea salt
Freshly ground black pepper
In a small bowl, combine the garlic, rosemary, thyme, mustard, olive oil, and zest. Season each lamb chop with the salt and pepper. Gently massage each lamb chop with the rub and let them sit at room temperature for at least 30 minutes.
Grill the chops at medium-high heat or broil for about 3 minutes a side for medium rare (see
Cook’s Note), until an instant-read thermometer registers an internal temperature of 140°F. Allow to rest for 5 minutes, then serve with a dollop of My Everything Drizzle.
COOK’S NOTE: To broil, place the chops on a generously oiled broiler pan or wire rack set atop a large, rimmed baking sheet and place 4 to 5 inches from the heating element.
PER SERVING: Calories: 300; Total Fat: 15 g (4.5 g saturated, 9 g mono- unsaturated); Carbohydrates: 1.5 g; Protein: 35 g; Fiber: 0 g; Sodium: 172 mg
STORAGE: Store in an airtight container in the refrigerator for up to 3 days.
MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 20 minutes
The lesson here is that a little beef goes a long way. What people crave is the taste and texture of beef, not to be overwhelmed by it, and this dish satisfies that need by turning beef into a supporting player. The headliners here are the veggies and the dressing: think a big band combo filled with horns (that’s the lime and chili paste dressing), a rollicking rhythm section (shredded cabbage, peppery watercress, crunchy cucumber), and silkily dressed pitch-perfect backup singers (the cellophane noodles). Add meat and bring down the house!
⅓ cup freshly squeezed lime juice
2 teaspoons lime zest
1 tablespoon Grade B maple syrup
1 tablespoon freshly grated ginger
1½ tablespoons Thai fish sauce
1½ to 2 teaspoons chili paste
¼ cup mild olive oil or grapeseed oil
1½ pounds flank steak, trimmed
1 tablespoon olive oil
½ teaspoon sea salt
¼ teaspoon freshly ground pepper
3½ ounces cellophane (bean thread) or rice stick noodles
2 cups arugula or mixed greens
1 cup thinly sliced red cabbage
1 cup loosely packed basil leaves
1 cup loosely packed cilantro leaves
1 cup loosely packed mint leaves
1 red bell pepper, stemmed, seeded, and thinly sliced
1 English cucumber, peeled, seeded and thinly sliced
¼ cup cashews (optional)
In a small bowl, whisk together the lime juice, zest, maple syrup, ginger, fish sauce, and chili paste. Slowly whisk in the oil until well combined.
Put the steak in a shallow dish; rub with 1 tablespoon olive oil, season with salt and pepper, and rub with about half the dressing; reserve the remaining dressing. Let it marinate for 10 to 15 minutes. Heat a grill or grill pan to high heat. Generously oil the grate or grill pan and grill the steak until an instant-read thermometer registers 135°F for medium-rare, about 3 to 4 minutes per side depending on the thickness.
Transfer the steak to a cutting board and cover loosely with foil; allow it to rest for 5 minutes. Slice the steak diagonally across the grain into thin pieces and drizzle with 2 tablespoons of the reserved dressing.
Meanwhile, prepare the noodles according to the package directions. When the noodles are cooked, rinse them with cold water, and drain them well. Transfer them to a large bowl and toss with 1 tablespoon of the dressing.
Add the arugula, cabbage, basil, cilantro, mint, bell pepper, cucumber, and noodles and toss with the remaining dressing (you should have about 2 tablespoons left). Divide the salad evenly onto 6 plates and arrange the steak over the salad. Sprinkle each serving with cashews.
COOK’S NOTE: Keep your eye on the grill. Grass-fed beef is leaner than grain-fed beef and will dry out if overcooked. For perfect taste and texture, cook to rare or medium-rare. If you like your beef well done, then cook it at a very low temperature.
PER SERVING: Calories: 376; Total Fat: 19 g (4 g saturated, 11 g monounsat- urated); Carbohydrates: 25 g; Protein: 27 g; Fiber: 2.5 g; Sodium: 443 mg
STORAGE: Store in an airtight container in the refrigerator for up to 3 days.
Almost Better Than Nana’s Brisket
MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 3 hours
I’ve called this “almost” better out of respect to my nana, but just between us … let’s say it’s even Stephen. Nana really understood that a tender brisket required braising patience or you’d end up with the table version of beef jerky. The whole braising process invites experimentation. There’s something about a stew pot that screams “C’mon! Show me what else you’ve got!!” My mother used to throw beer in the pot, but Nana had a secret ingredient that made her brisket stand out from ordinary fare—ginger and a touch of molasses. My version involves deglazing the pot with red wine and eventually adding lots of immune-boosting aromatics, including garlic, cinnamon, caraway seeds, fennel seeds, and ginger, which is a great digestive aid. The meat comes out as tender as a grandmother’s goodnight kiss on the head. Nana, this one’s for you. Thanks for showing me the way. This brisket goes great with
Ginger Lime Sweet Potato Mash,
Rutabaga and Potato Mash-Up, or
Celery Root Mash-Up.
2 pounds organic lean grass-fed brisket
Sea salt
Freshly ground black pepper
1½ tablespoons extra-virgin olive oil
1 large yellow onion, coarsely chopped
3 carrots, peeled and diced
3 stalks celery, diced
2 cloves garlic, chopped
¼ teaspoon caraway seeds
¼ teaspoon ground cinnamon
2 teaspoons freshly grated ginger, or ½ teaspoon ground ginger
¼ teaspoon crushed fennel seeds
Pinch of red pepper flakes
1 tablespoon tomato paste
1 cup red wine
1 cup crushed canned tomatoes
½ teaspoon unsulfured or blackstrap molasses
Preheat the oven to 300°F.
Allow the brisket to come to room temperature, trim excess fat, and thoroughly dry with a paper towel. This ensures that your meat browns more evenly and doesn’t steam. Season the beef all over with salt and pepper.
Heat the olive oil in a Dutch oven or other braising pot over medium heat. When the oil starts to shimmer, add the brisket. Cook for 6 minutes without moving the meat until it’s browned and easily lifts from the bottom of the pan. Turn the meat over and brown the second side for 6 minutes more. Remove the beef and transfer it to a large plate.
In the same pot over medium heat, add the onion, carrots, celery, and ¼ teaspoon of salt. Sauté until golden, about 6 minutes. Add the garlic, caraway, cinnamon, ginger, fennel, and pepper flakes and continue sautéing for 1 minute more. Stir in the tomato paste, then add the wine, stir the pot to scrape up any browned bits, and continue to cook until the wine has almost evaporated.
Return the brisket to the pot and add the tomatoes and enough broth to just cover the brisket. Cover the pot and bring to a slow boil, then remove the brisket from the stove top and place it in the oven. Cook for 2 hours and 15 minutes. Remove the brisket from the oven and transfer to a cutting board. Remove 2 cups of liquid to a small saucepan, bring to a boil, and reduce the sauce by half. Then stir in the molasses.
Meanwhile, slice the brisket thinly against the grain, aligning your knife so it’s perpendicular to the fibers of the meat. Transfer the sliced meat back to the original pot and simmer on the stove top for an additional 30 minutes. It’s ready when a fork comes out easily without resistance. Serve with generous spoonfuls of sauce.
COOK’S NOTE: Sometimes you need a thermometer to know when meat is ready, but here all you need is a fork. This brisket cooks slow and long, and it’s not ready until your fork slides through the meat without any resistance. If it’s still fighting back, sit down and read another chapter of that great book you’ve been meaning to get back to; check again in 15 minutes.
PER SERVING: Calories: 328; Total Fat: 10 g (3 g saturated, 5.5 g mono- unsaturated); Carbohydrates: 17 g; Protein: 35 g; Fiber: 4 g; Sodium: 417 mg
STORAGE: Store in an airtight container for 5 days or freeze up to 1 month.
