Frittata with zucchini, goat cheese and gruyere cheese

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“The animal is satisfied, the person eats, the intelligent person knows how to eat,” the French philosopher Brillat-Savarin said. And it’s hard to disagree with him, because our mood, well-being and even sharpness of mind depend on what we eat. Neurologist David Perlmutter has been researching the link between brain health and nutrition for many years and has come to the conclusion that eating the right diet is the key to good memory and high intellectual abilities.

Based on his research, he wrote Food and the Brain, a book for those who would like to live a long, active, fulfilling life. The collection of tips for healthy eating is also a treasure trove of recipes for healthy dishes. They will be useful to any modern person, as they require little time, quickly saturate and make you smarter.

Try to start with these delicious recipes.

 

Eggs are one of the most versatile foods used both on their own and as an ingredient in a variety of dishes. Frittata is easy to prepare and can be a great treat for a large group of people. There are many variations of frittat, as some cheeses and vegetables can be substituted for others. Here is one variation of this dish.

Serves 4.

Ingredients:

3 tbsp. l. olive oil
1 onion
½ tsp salt
½ tsp pepper
450 g spinach leaves
9 large eggs
1 tbsp. l. water
90 g goat cheese
1 squash
1/3 cup grated Gruyere cheese
Preparation:

Heat 1 tbsp. l. butter in a heat-resistant skillet, add chopped onions, salt and pepper. Saute over medium heat for 3-4 minutes, stirring occasionally, until the onions are translucent. Add chopped spinach, courgette, water and cook, stirring occasionally, for 1 to 2 minutes. Then beat in the eggs, sprinkle with crumbled goat cheese and gruyere.

Cook the mixture for 1–2 minutes, until the edges begin to brown. Then place the frittata skillet in the oven at 200 ° C and bake until tender for 10-12 minutes. Serve hot.

Herb salad with balsamic dressing

This salad can be used as a side dish for a main course, and separately, as a snack for lunch or dinner, especially if you add a little protein (for example, pieces of chicken, fish or steak).

Serves 6.

Ingredients:

4 cups lettuce mixture
1 cup parsley
½ cup chives
1/2 cup fresh herb mix (watercress, mustard seeds, cilantro, wormwood, sage, mint)
50 g walnuts
For 200 ml dressing:

60 ml balsamic vinegar
2-3 cloves of garlic
½ shallots
1 tbsp. l. dijon mustard
1 tbsp. l. dry or fresh rosemary
1 lemon
1 tsp salt
1 tsp pepper
100 g olive oil
Preparation:

In a bowl, combine chopped lettuce, chives and herbs and add nuts. For dressing, whisk chopped onion and garlic with vinegar, mustard, lemon juice, rosemary, salt and pepper. Slowly add oil to this mixture until an emulsion forms. Add half the dressing to the salad, stir and serve. Store the remaining dressing in the refrigerator.

Chocolate truffles
Homemade truffles are a great treat to prepare for your arrival. The better the chocolate, the tastier the truffles will be. And don’t be afraid to experiment with scents, changing them depending on your mood. For 30-40 truffles Ingredients: ½ cup whipped cream 1 tsp flavoring (almond, orange, vanilla, or hazelnut) 225 g dark chocolate (with a cocoa content of at least 70%) Cocoa powder or chopped nuts for rolling Preparation: In a small saucepan, bring the cream to a low boil. Add flavoring. Grind the chocolate in a separate bowl, pour hot cream over it and let the mixture steep first until it becomes smooth, and then cool at room temperature. Then refrigerate for 2 hours. Using a teaspoon, scoop up the mixture, quickly roll the balls with a diameter of 2.5 cm with your hands. Place them on a baking sheet lined with parchment and leave in the refrigerator overnight. Roll the balls in cocoa powder or nuts in the morning. In sealed containers, finished truffles can be refrigerated for up to a week. And finally, a list of useful supplements that stimulate the brain DHA. Docosahexaenoic acid is an omega-3 fatty acid valuable for the body. This is a real treasure that can protect against depression, various brain disorders, loss of attention and concentration. DHA is found in fish, especially salmon, as well as microalgae and marine shellfish. Turmeric. A seasoning that also reduces the risk of developing brain disease. No wonder it has been used in Indian and Chinese medicine for several millennia. Curcumin helps the body produce high levels of antioxidants. It can help normalize blood pressure in hypertensive patients, improve glucose metabolism and lower blood sugar levels. Resveratrol. A useful substance that some plants secrete. It will help you look better and feel younger. Resveratrol is able to fight tumors, inflammation and age-related changes in the brain, help the heart work, and suppress the development of fat cells. It is found in blueberries, red grapes, wine, and peanuts. Probiotics. Foods containing these microorganisms will improve brain function, strengthen immunity, reduce stress and help suppress depression. Probiotics improve digestion and also transport dopamine and serotonin, which our brains need. Coconut oil. Promotes weight loss and strengthens the immune system. Helps treat neurodegenerative diseases and fight inflammation. Drink it one teaspoon a day or add it to food to keep the brain working to its fullest Alpha Lipoic Acid. Antioxidant that helps brain cells, repairs the liver, reduces the amount of glucose in the blood, stimulates cholesterol metabolism and reduces the effects of toxins on the body. Alpha lipoic acid is produced by the body, but it can be taken additionally in tablet form. Vitamin D. It not only promotes calcium absorption, but also protects the brain from free radicals and reduces the risk of tumors. Contained in fatty fish, algae, some forest mushrooms (for example, in chanterelles), yeast. Be healthy and successful, eat right!

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