Wine & Dine your Brain...

About a month ago, I decided to abstain from drinking. Luckily I have the support of another pal to help me through such tragic times, but the decision was a challenge; a challenge to my willpower. For those of you who don’t have the pleasure of knowing me, aside from engaging in athletic activities, I tend to reach for the other end of the spectrum when it comes to obtaining a little R&R and grab my favorite wheat beer or a glass of Lambrusco/Prosecco (gotta love the bubbles…)

Well, now we have a little bit of a problem. Upon opening my fridge, I have to mentally prepare myself for the overwhelming disappointment I will meet as I visit some long lost friends. Mr. Hefeweizen stares blankly at me wondering when I will pick him up and give him a smack on his lips. Ms. Prosecco is losing her pizzazz as the bubbles slip away from the coldness of the fridge. But something about Mr. Merlot seems promising. I find myself scanning my memory until I realized that I can date Mr. Merlot again, without breaking off my commitment to leading a non-alcoholic life!

So, I share with you my epiphany…the easiest braised pork chop recipe, featuring my main squeeze Mr. Merlot. As with other recipes, not only have I found a way to put my vice towards a nutritious meal, but I have chosen a select group of ingredients that will enhance my brain power. Each ingredient was specifically selected to counteract the negative effects alcohol can induce on the brain when drinking. I guess Mr. Merlot isn’t such a bad guy after all…However, this should NOT mean one should double up on that Jameson while enjoying the meal…

FENNEL: It doesn’t get the love it deserves. While this post is about the brain power component, I cannot help but give a shout out to it’s antioxidant benefits, which come from the oil within fennel called Anethole. It can reduce inflammation and is thought to inihibit occurrence of cancer. It even has Vit C and Fiber. More importantly, it’s a great source of folic acid/folate. As mentioned in previous posts, we urge pregnant mommies to consume Folate to prevent brain and spine defects in their fetus.

OREGENO & SAGE: We know herbs and spices add flavor without the fat, but these 2 guys offer health benefits that go beyond satisfying your taste buds. They are rich in nutrients and phytochemicals, which are disease-fighting compounds that preserve cognitive function and protect brain cells from free radical damage. Sage even goes above and beyond Oregano in helping to preserve out memory circuits. According to studies, Sage significantly improves short-term memory. In fact, if you can find Chinese Sage, it is said to resemble modern-day drugs designed to treat Alzheimer’s Disease.

RED WINE: Two studies have shown that polyphenols in wine increase the blood flow and oxygen to the brain that in turn could boost its power - especially in the elderly. In particular, the increased blood flow help to increase accuracy and speed at carrying out maths problems. For all those adults dreading to help their children with math problems, throwing back a glass may not be so bad after all ;)

4 pork chops w/bone

Olive Oil

A few garlic cloves

1 Tsp Fennel seeds

1 onion chopped

1 tso crushed red pepper flakes

2 sprigs of fresh oregano (1 tsp of dried oregano)

1 sprig of sage

1/3 cup of tomato paste

1 cup of red wine

2 cups chicken stock (or water and salt to taste)

1. Salt & Pepper the chops 

2. Heat olive oil in large skillet over medium-high heat. Add the crushed garlic. Add in the chops and caramelize on both sides, 2 to 3 minutes per side. Remove the chops to a plate

3. In the same skillet, stir in the fennel, onions, red pepper flakes, sage and oregano. Reduce the heat and cook for 10 min.

4. Add the tomato paste. Cook for 1 minute.

5. Add the wine, and cook for another minute. Stir in the stock and stir it up. Slide the chops back into the pan, cover and simmer for about 5 -8 minutes. 

I usually like to serve this dish with collard greens or kale...

Food for thought...planning a vaca

Upon waking up to fresh snow and a chilly breeze, I craved vaca. Now, don’t get me wrong. Love the fresh fluffy snow and the puppies and kiddies rolling around in Ft. Greene park. The cold is exhilarating; the wind kisses your cheeks leaving a rosy hue. Yet, I couldn’t help listening to a little Barrington Levy or Burning Spear to put me in a tropical state of mind. With that, I decided to suspend my studying because all of a sudden I am finding myself kicking back, feeling the sand between my toes and needing some grub fast :) Thus, I decide to put together a meal that takes me back to summer. In addition to that when I eventually do return from this utopian vaca  (which unfortunately lasted only 2 hours until I realized I had an exam around the corner) I discovered this meal is PACKED with brain boosters! How exciting?! Who knew that being on vaca could help me kill my new PED/OB exam??

The key players to my brain power:

SALMON: Sure, we know all about the Omega-3s, those healthy fats. But did you know that the fatty acid, technically termed DHA, is found in high concentrations in the gray matter of your brain. For those not into the mechanics of the brain, the gray matter is responsible for muscle control, seeing, hearing,  memory, emotions, and speech. In fact, according to Dr. Ray Sahelia of Mind Boosters if you don’t take in adequate omega 3s, this can results in a breakdown within the brain…which I am sure we don’t wish to happen.

AVOCADO: Did you know that avocados promote healthy blood flow? Blood flow carries nutrients like glucose and O2 to our brain, so this just further depends my love for the avocado…enough said.

ORANGES: Hello, meet Mr. Folic Acid. Folic Acid is something crucial in brain development, especially for pregnant mommies. Folic Acid is also found in our friend Avocado (again adding another dimension to my deepening love affair). Folic acid (folate) in oranges improves memory and overall cognition

MINT: the ultimate, and might I add NATURAL, stimulant to the brain. Studies have show that just smelling it alone can increase concentration and decrease anger and agitation, which is good given that I will soon realize my pretend vaca is over and that nursing exam is around the corner. 

Ingredients:

1lb of salmon, wild Alaskan preferably

1 avocado

2  oranges

3 garlic cloves

salt

pepper

olive oil

4 mint leaves

zest of lime or lemon (optional)

red pepper flakes (because I like it spicy)

Directions:

1.) Take your non-stick grill pan and place on medium heat. You can either drizzle a little olive oil or just add a little pam if you’d like. Grab a droplet of water to test the pan is hot. After salt and peppering your salmon throw it on and cook for about 15 min. Make sure to flip evenly—I like to put the skin side down first. 

2.) Meanwhile, you can prepare the relish that will go over the salmon. Sometimes I make a big batch in which I triple the ingredients above and use it for strimp or any time of fish for that matter.

Slice and cube the orange & avocado. Drop in a bowl. Add about 1 table spoon of olive oil. Chop up the garlic and toss that in as well. I like to let it sit in the fridge for 15min just to absorb all the flavors. Then I add pinch of red pepper flakes, zest and mint, finely chopped.

BACK TO REALITY J

How to raise a good egg...

Let's admit it. NYC is one of the most competitive places to live. Being a native New Yorker myself, our parents and teachers pushed us to the limit from after school programs and tutoring  to attending Math camp...well maybe that last one was just my parents...

Regardless, it's even more strenuous for parents looking to raise their children in today's New York, to the point that children are being medicated for "ADD" or "ADHA" so that their kid excels above and beyond his or her peers. As a future nurse, I find this disturbing and as an alternative have investigated ways parents can develop their childs intellectual capabilities while in the womb!

Those close to me know that one of my favorite morning meals are...(drum roll) POACHED EGGS with a side of bacon. In my opinion, of all the roles an egg plays in our life from hardboiled and scrambled to omelets and frittata he is by far the most extraordinary as a poached egg. For starters, the first bite of a poached egg is absolutely stunning; the bright yellow yoke spills over the whole wheat toast. The yolk is cooked to perfection, leaving a soft, buttery taste, and against the sweetness of whole wheat bread...mmm.  Now, despite the fact that eggs are high in cholesterol, it's been determined by a study done at the University of North Carolina that bacon and eggs can actually boost their babies intelligence. The report, published by the Federation of American Societies for Experimental Biology, found that the micronutrient called choline is vital in helping babies in the womb develop parts of their brains linked to memory and recall. Imagine that! What other food is so aesthetically pleasing while tasting good and being healthy for your future son or daughter?!

So kids, I leave you with my poached egg recipe, which is simple and easy. Shout out to the mommies in NYC!

Ingredients:
Eggs
White vinegar
Water
Bacon
Whole wheat english muffin (or any other type of bread--just something to soak up all that yolkalicious)


Steps to success:

1. Crack the eggs and separate each one into a small bowl. You can also use a tea cup or mug.
2. Take a deep pan that's relatively wide and fill it about half way with water. You need the space in the pan so that when you drop the egg in, it has room to spread and won't interfere with its other egg buddy. Add 2 tbsps of white vinegar; this is the secret ingredient as it will help the egg coagulate and keep from running all over the pan while in the water. (And no...it does NOT impact the flavor at all)
3. Turn flame on and once the water begins to bubble slightly, slowly drop one tea cup of egg. Then drop the next egg. The vinegar will cause the white of the egg to fold towards the yolk...its pretty cool ;)
4. Cook the eggs for about 3-5 minutes, depending on how runny you want your yolk. Find a large spoon with holes so that when you are ready to transport the egg onto your perfectly toasted bread, you drain the water. 

Need an excuse to nosh? Learn something new!

According to a study completed in the late 1980s, energy consumption in the brain is directly related to learning. Thus, once you've become well versed in something, such as becoming an all star chess master or a world renowned crossword champion like my mom and sis, energy consumption decreases. So, what are your options to bring calorie expenditure up? LEARN SOMETHING NEW!

Who thought that educating yourself would result in a loss of a few lbs? It's comforting to know that as I continue to study in the wee hours of night, the urge to snack on my homemade spicey sausage and broccoli rabe with garlic and roasted pine nuts isn't such a terrible idea after all ;)

                                          

Ingredients:

• 2 hot Italian sausages (or any type you're lil heart desires)
• bunch of broccoli rabe
• 8 garlic cloves diced (garlic is the KEY ingredient--but if you aren't a huge fan remove a few cloves)
• pine nuts; a good handful
• 2 second drizzle of olive oil (we'll add a bit more as we go)
• red pepper flakes
• can of tomato paste (if you don't have a grill pan you can saute the sausages w/ tbsp of paste and some oil)

GO TIME!

RABES FIRST : I like to cook the rabes first so that they have time to absorb all that garlicky, red peppery, and nuttiness!

• In a non stick skillet pan, saute oil and pine nuts. If you haven't toasted the pine nuts, then I'd put those bad boys in the pain first for about a minute, then add oil and garlic. Keep on low so you don't burn the garlic, just brown it.
• Once the air starts to smell heavenly, throw those broccoli rabes in the pan. Make sure the cut the stems off. Now, don't be afraid there will be a loud crackling noise because of the moisture of the rabes mixing with the oil. Just add some red pepper flakes, a little water, and cover the pan. Let the rabes wilt a bit so you can mix up the garlic, oil, and pine nuts at the bottom of the pan
• Add some more oil/water so that the rabes can simmer. Cook for about 15min then remove from heat

SAUSAGE

• Grab a non stick grill pan. This is by far one of the GREATEST inventions. How else can you BBQ during the winter?! It makes cooking easy and fun--all you need to do is throw those sausages on the pan and cook for 20min. Make sure to rotate all sides. You can also throw a whole sausage wheel right on the grill!
• If you do not have a grill pan, don't fret! Simply take another non-stick skillet, coat the pain with some olive oil, 2 tbsp of tomato paste, and cut the sausage in half. Saute for same amount of time and get just as awesome of a dish!