Meatless Monday can be any day!

Yesterday I did a cooking demo at Williams Sonoma Columbus Circle. As the weather gets cooler we look for comfort foods. I thought I would share a new food that I tried recently, meatless meatball from Veggie Patch. For the demo I displayed several uses for the meatless meatballs:
-meatball hero in a whole grain bun
-meatballs and whole grain pasta with broccoli
-pizza whole grain english muffin with meatball topping
and I made a Tzatziki dip to sample the meatballs
Everyone was so amazed how delicious they tasted and they were healthy!
Here is a link to their website so you can find a store near you to purchase http://www.veggiepatch.com

For the Tzatziki recipe:

12 oz Non Fat Greek Yogurt

1 English cucumber

¼ cup Lite sour cream

2 Tbsp fresh squeezed lemon juice

1 Tbsp white wine vinegar

1 tsp minced garlic

1 tsp minced dill

2 tsp sea salt

½ tsp black pepper

1. Finely grate cucumber. Lightly pat with paper-towel removing most moisture.
2. In a bowl, mix cucumber, yogurt, sour cream, lemon, vinegar, dill, garlic, salt and pepper.
3. Stir well.

Servings: 4

Calories 70

Fat 1g

Carbohydrates: 5g

Sugar 4g

Protein 8.5g

Food For Your Brain

Certain foods that have been proven to keep you alert and improve overall brain function. Eating a diet rich in essential amino acids, omega oils, vitamins and minerals can protect and keep your brain healthy over time.

·       Fish:

o   Salmon, sardines – these fish are high in omega 3 fatty acids, which have been linked to improved cognition, alertness and enhanced mood.

o   Oysters – high in selenium, magnesium, zinc and iron, which have been shown to help with memory and information recall.

·       Nuts and Seeds:

o   Flax seeds, chia seeds, pumpkin and sunflower seeds- not only are these seeds high in omega 3’s but they also provide fiber and other nutrients.

o   Almonds, walnuts, cashews– offer a great combination of essential fatty acids, fiber and protein.  They also contain vitamin E, folate, and vitamin B6. Brazil Nuts are a good source of selenium.

·       Cocoa – in its pure form contains antioxidants (flavanols) and some caffeine -which can help keep you alert.

·       Fruits:

o   Avocados – great source of healthy fats, fiber and vitamin E – all essential to cognitive function. They contain the amino acids necessary for memory and brain function.

o   Acai berries and blueberries – both are very high in antioxidants, which protect against free radical damage, combat inflammation and are linked to lower risk in Alzheimer’s.

·       Vegetables:

o   Leafy greens- such as spinach, kale, swiss chard are all good sources of iron, antioxidants and essential nutrients.

o   Broccoli, cauliflower and Brussels sprouts provide choline, which is important for cognition and memory.

·       Eggs- the yolks provide choline, a building block of brain cells, which helps with cognition and memory, protein and fat for energy - organic eggs are a good source of the antioxidant selenium.

·       Whole grains – glucose is the brain’s main source of energy so carbohydrates with low GI help provide energy for the brain as well as folate and b vitamins.

·       Green tea – good source of antioxidants and polyphenols to prevent aging of the brain. Also contains a minimal amount of caffeine to fight mental fatigue.