The Best Memory Trick

Studies have shown that a healthful diet can impact your memory, and eating plant-based foods helps keep the brain sharp, long-term. In fact, foods high in vitamin E, such as almonds, walnuts, and even broccoli, can reduce dementia risk by as much as 70 percent. If you’re looking for a sweet treat that will also help your brain, try a handful of blueberries. Blueberries are rich in brain-boosting anthocyanins. Add them to your oatmeal or whip up a batch of Blueberry Buckwheat Pancakes. We can all strengthen our brain with a diet full of fruits, vegetables, whole grains, and legumes.

Blueberry Buckwheat Pancakes

Serves 2 to 4

Blueberry Buckwheat PancakesThese whole-grain pancakes drizzled with pure maple syrup make for a delicious and hearty breakfast. Blueberries and aluminum-free baking powder add a delicious and healthful touch.

*Note: Aluminum’s role in the brain remains controversial. However, because aluminum has been found in the brain of Alzheimer’s patients, it pays to err on the side of caution. Avoid uncoated aluminum cookware, and read labels when buying baking powder, antacids, and processed foods.

1/2 cup buckwheat flour
1/2 cup whole-wheat pastry flour
2 teaspoons flaxseed meal
1 teaspoon aluminum-free baking powder*
Pinch of sea salt
1 cup rice milk
1 cup fresh blueberries
1-2 teaspoons safflower oil, to brush the skillet
warmed maple syrup, for drizzling

In a medium bowl, combine the buckwheat flour, whole-wheat pastry flour, flaxseed meal, baking powder, and salt. Whisk briefly to blend. Slowly stir in the rice milk and stir just until the lumps disappear. Gently fold in the blueberries.

Heat a cast-iron griddle or skillet over medium heat, then lightly brush with a little of the safflower oil. Add enough batter to form a 4-inch pancake and cook until the edges look dry and bubbly, about 2 to 3 minutes. Gently flip the pancake and cook on the other side until golden, about 2 to 3 minutes. Serve hot, with warmed maple syrup.

Per pancake: 82 calories, 2 g protein, 16 g carbohydrate, 3 g sugar, 1 g total fat, 13% calories from fat, 2 g fiber, 112 mg sodium

Breakfast Smoothie

Serves 2 (Makes about 3 cups)

1 very ripe banana (with plenty of brown speckles)
2 cups frozen fruit (such as berries, mangoes, strawberries, banana, orange, and pineapple)
1 cup nondairy milk (almond milk or soy milk)

Combine all the ingredients in a blender. Start your blender on the lowest setting and slowly crank it up as the smoothie starts to puree. If you start with your blender at high, you’ll end up with smoothie splattered all over the top of your blender and probably will have to stop your blender several times to get the smoothie ingredients to rest back on the blades. Once you’re up to optimal speed, blend for about 2 minutes to get everything smooth.

Per smoothie or 1 1/2 cup serving: 190 calories, 2 g protein, 46 g carbohydrate, 35 g sugar, 2 g total fat, 9% calories from fat, 5 g fiber, 79 mg sodium

Physicians Committee for Responsible Medicine

Tip of the Day

Make it right for you, make it at home. Cook at home to cut calories and avoid over-sized portions. Save both your waistline and your wallet.

ChooseMyPlate.gov

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