Brain Talks ~ Recipes: From Almond Milk to Trout Amandine…11 Healthy Recipes Using Almonds

With the recent popularity of low carb and keto diets, almonds (specifically, almond flour) has become very popular as an alternative in baking. But beyond the use as a low carb flour, almonds have many health benefits.

Yesterday, I talked about phytomelatonin as a way to boost melatonin levels in the body. You can read that article on my main blog HERE. You can read more about the health benefits of melatonin HERE. Below you will see a chart of the foods highest in phytomelatonin, or plant based melatonin. As you can see, almonds are packed with this super hormone.

Almond Nutrition

(3)
  • 529 calories per cup
  • 130 calories per ounce (approximately 23 almonds)
  • Carbs: 5 grams per cup
  • Protein: 30 grams per cup
  • Fat: 71 grams per cup (more than 50% are heart healthy monounsaturated fats)

Health Benefits of Almonds

(1,2,3)
  • high in melatonin
  • high in many other nutrients including (1): Fiber: 3.5 grams, Protein: 6 grams, Fat: 14 grams (9 of which are monounsaturated), Vitamin E: 37% of the RDI, Manganese: 32% of the RDI, Magnesium: 20% of the RDI, as well as copper, vitamin B2 (riboflavin) and phosphorus.
  • high in anti-oxidants
  • help with blood sugar control
  • can lower cholesterol
  • lower caloric intake by reducing hunger
  • anti-cancer properties
  • delay wrinkles
  • improve skin complexion
  • aids in weight loss
  • boost brain health
  • improve bone health
  • anti-inflammatory

Now that you know WHY you should be eating almonds, here are 10 different recipes for creative ways to eat these healthy gems, PLUS how to make almond milk! ENJOY!

How to Make Almond Milk

Wellness Mama

For people who are dairy free, milk alternatives have become very popular. By making your own, you avoid the harmful additives found in store bought varieties, such as carrageenan, which is added for texture and shelf stability.

Almond Pulp Hummus

Detoxinista

After you make almond milk, you’ll have left over pulp. Don’t throw it away! Use it in recipes, such as this hummus.

Almond Pulp Crackers

Detoxinista

Here’s another way to use leftover almond pulp.

Easy Homemade Almond Butter

Beaming Baker

Cinnamon Toasted Almonds

Joyful Healthy Eats

DIY Fruit & Nut Bars

(AKA: Homemade Lara Bars)

Popsugar Fitness

Healthy Almond Joy Breakfast Cookie

Clean & Delicious

Roasted Sweet Potato Wedges with

Cilantro-Almond Pesto

Eating Well

Trout Amandine

Eating Well

3-Ingredient Apple Almond Breakfast Bars

Nest & Glow

Healthy No Bake Almond Joy Bars

Joyful Healthy Eats

Sources:

  1. https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
  2. https://thepurplealmond.com/2020/01/13/brain-talks-fighting-to-remember-melatonin-alzheimers-disease-part-1/
  3. https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-almonds.html

cover photo source: detoxinista.com

Brain Talks ~ Recipes: 10 Goji Berry Recipes to Boost Your Melatonin and So Much More!

Anyone who knows me knows I am a whole food advocate. I feel we were meant to get nutrients from whole foods, not man made, highly processed supplements. Supplements have their place, when accounting for nutrient deficiencies. However, the average, healthy person, who eats a mainly whole food diet, doesn’t necessarily need artificially produced supplements.

Yesterday, I published a Brain Talks article on my main blog called:

FIGHTING TO REMEMBER ~

MELATONIN & ALZHEIMER’S DISEASE

In that article, I highlight the importance of melatonin in the treatment of Alzheimer’s disease. That article explains that melatonin is a master hormone that is not only necessary for sleep, but also:

  • a potent anti-inflammatory agent
  • inhibits the secretion of amyloid plaque, seen in the brains of Alzheimer’s patients
  • decreases insulin secretion
  • regulates the levels of all other hormones
  • a powerful and effective antioxidant and anti-toxin agent
  • reduces free-radicals
  • regulates the immune response
  • reduces toxins
  • protects the liver

Melatonin is produced naturally in the body, through proper sleep and a nutritious diet. However, research shows we can boost melatonin levels through supplementation or by consuming foods high in melatonin.

As part of my master’s thesis, I researched phytomelatonin, or melatonin found in plants. I discovered several researchers who calculated the melatonin content in plants. Below you’ll see a chart listing the top 13 melatonin containing plant foods.

SOURCE – (1)

Experts indicate typical artificial supplement doses of melatonin range from .20 milligrams (mg) to 5 mg daily. As you can see, the amounts in the chart are measured in picograms/gram of food weight. 1 picogram (pg) is a very small unit of measure and equals 0.000000001 milligram (mg).

Dried goji berries, the food which contains the most melatonin, contains 103,000 pg/gram. So, 100 grams of goji berries would then contain 10,300,000 pg of melatonin or .0103 mg. This is obviously a long way from a normal dose. However, the idea isn’t meant to replace supplements, as much as it is to reduce the amount of artificial melatonin needed, if someone is deficient. If an individual is healthy, simply adding in melatonin rich foods will eliminate the need for artificial supplements all together.

Goji, Berry, Dried, Fruits, Vitamins, Healthy

Other benefits of goji berries

Besides, goji berries are a super food and a wonderful addition to any diet. Benefits of goji berries include:

  1. Boost brain power and prevent neurodegenerative disease
  2. Detoxify the liver
  3. Boost fertility
  4. Ease mood and improve quality of sleep
  5. Improve eye health
  6. Balance blood sugar levels
  7. Boost the immune system
  8. Beautify skin
  9. Prevent heart disease
  10. Boost energy

Now, onto some healthy but delicious recipes to include in our diet, that will boost your melatonin levels and so much more!

Raw chocolate molten lava cakes with goji berries

Rawsome Vegan Life

Goji Berry Granola

SugarLaws Living Sweet

This recipe also contains melatonin rich almonds and sunflower seeds.

Banana Chocolate Caramel Ice Cream Cake

One Green Planet

Hot Oat & Quinoa Cereal

Bon Appetit

PHOTO SOURCE

Goji Berry Lime Smoothie

Crystal Dawn Culinary

Chocolate Goji Berry Maca Truffles

Jessi’s Kitchen

Goji Berry Jam

Joe Cross

Spicy Goji Berry Soup

Wallflower Kitchen

Almond & Goji Berry Chocolate Snaps

Gormandize

Almond Goji Berry Protein Bites

Maria Marlowe Integrative Nutrition

Until next time, namaste my friends

Tamara

SOURCES

  1. Arnao, M.B., and Hernandez-Ruiz, J., (2018). Phytomelatonin versus synthetic melatonin in cancer treatments. Biomedical Research and Clinical Practice DOI: 10.15761/BRCP.1000170

Brain Talks ~ Recipes: 10 Unique Recipes to Boost Memory and Heal the Brain

On Tuesday, I published a list of foods to boost memory and heal the brain. The following recipes combine foods from list, which you can find below. For more detailed information on each food, you can find the article here..

  1. Avocado 
  2. Eggs 
  3. Coconut oil 
  4. Dark Chocolate 
  5. Pumpkin seeds 
  6. Kale 
  7. Extra Virgin Olive Oil 
  8. Sea vegetables 
  9. Fermented foods 

For each of these recipes, I tried to combine more than one food from the list into each recipe. For the most part, I was successful, with a couple exceptions. Here we go!

Paletas de Aguacate y Coco

(Avocado and Coconut Popsicles)

Muy Bueno

This unique recipe combines brain healthy avocado and coconut in one wonderful recipe!

Green Goddess Juice

Zesty South Indian Kitchen

This recipe combines kale and avocado in a brain healthy detox smoothie/juice.
If you don’t like avocado or kale, smoothies are a great way to add them to your diet.

Creamed spinach and kale with fried egg

Food Republic

If you’re not a fan of leafy greens, you can’t go wrong with combining baby spinach and baby kale in a creamy sauce. Serve it with a brain healthy egg for a great meal!

Coconut Oil Keto Granola

The Keto Summit

This recipe combines 3 brain healthy foods: nuts (walnuts & almonds), seeds (pumpkin seeds, and coconut oil. Add this into some gut healthy fermented yogurt for a winning brain healthy combination.

Vegan Nut-Free Coconut Oil Kale Pesto

Natural Comfort Kitchen

This recipe is a wonderful and flavor packed way to add 3 important brain foods into your meal. This pesto includes pumpkin seeds, kale and coconut oil, along with cilantro, lime, garlic and ginger to make a delightful pesto sauce.

Paleo Dark Chocolate Bites

All Recipes

This recipes uses coconut oil and cocoa powder to make indulgent and delicious homemade dark chocolate bars. I would recommend replacing the cocoa powder with RAW CACAO.

Anti-Inflammatory Turmeric Recipe

for Salad Dressing

Combining Extra Virgin Olive Oil and Turmeric, this salad dressing is the perfect addition to your brain healthy leafy greens salad.

Sea Vegetables.

I find the best way to add sea vegetables to the diet is to season foods, sauces, soups, etc, with dulsi granules, such as the ones below. You can find them HERE.

Korean Rolled Omelette With Seaweed

Kitchen Bowl

If you’re looking for more than just seasoning, how about this traditional rolled omelette from Korea, which combines brain healthy eggs AND Nori (a type of seaweed)

DIY Coconut Milk Yogurt

Joyous Health

What better way to get healthy coconut fat AND fermented foods than with coconut milk yogurt you make yourself? This recipe only has 2 ingredients and couldn’t be easier!! Serve this with your keto granola for a winning, brain healthy combo!

How to Make a Turmeric Bug

Grow Forage Cook Ferment

FERMENTED TURMERIC ROOT!!! Turmeric is a wonderful root with so many brain healthy and anti-inflammatory priorities. Fermenting it is a brilliant idea and, with just 3 ingredients, is SUPER easy. It just requires a bit of patience. Colleen recommends using it to make some homemade soda, like THESE. Or just add it to salads or smoothies for a gut and brain health boost!
photo source

Closing thoughts

I hope you enjoyed reading through the list. As I always say, cooking healthy doesn’t have to be boring. It just requires a bit of creativity and ingenuity, like replacing an unhealthy ingredient with one of the brain healthy foods from this week’s list.

Until next time, namaste my friends

Tamara

Brain Talks ~ Recipes: 10 Recipes using The Best Brain Foods

Everyone wants a healthy brain right? On Tuesday, I published an article, on Purple Almond Wellness, discussing the basics of Alzheimer’s disease. You can find that article HERE.

Well, you’re never too young to take good care of your brain and that begins with the right foods. There are a lot of brain healthy foods, but today I’m focusing on 5 of them. See below:

5 Best Foods for Brain Health (Infographic)

Today, I have searched the internet for interesting recipes using these 5 foods. I have two recipes for each food, totaling 10 recipes in all. I hope you enjoy looking at them and maybe even trying them. Let me know if you do!

Black Bean and Salmon Tostada

Eating Well

Wild Salmon Cakes with Quinoa Salad

Good Housekeeping

Blueberry Salsa

Myrecipes.com

Blueberry Chia Seed Jam

Clean Green Simple

Pumpkin Seed Spread

Chef John~ Allrecipes.com

Pumpkin Hemp Pesto

Raw Food Recipes

Egg Salad Stuffed Avocado

Laylita’s Recipes

Plantain Cups with Avocado and Shrimp

Simple by Clara~Dominicancooking.com

Double Chocolate Paleo Banana Bread Bars

Ambitious Kitchen

No Bake Omega-3 Brownie Bites

Ambitious Kitchen

(Note: This recipe calls for unsweetened cocoa powder.
For added nutrition, use RAW CACAO instead.)