New Year, Strong You: 3 Recipes for Mental Strength

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS

当您着手保留新的一年的目标时，请考虑一天的大脑。营养研究表明，食用早餐的人在心理表现测试， 有improved focus and even say they feel in a better mood当他们吃早餐时。您吃的东西也很重要。遵循地中海风格的饮食- 除了限制了饱和脂肪和糖，还富含全谷物，豆类（如鹰嘴豆），蔬菜，鱼，鸡蛋和橄榄油 - 还发现随着年龄的增长，还发现了我们的大脑功能。

继续阅读三种美味和滋养的食谱，这些食谱将这些策略付诸实践，并促进大脑健康，精神力量和寿命。

土耳其风格的姜黄卵与酸奶

Inspired by a traditional Turkish breakfast consisting of eggs, thick yogurt, spices and fresh herbs, this healthy and filling dish is eaten alongside pita or crusty bread. It is so simple, yet a very unusual food combination for an American diner.

Bright colors of spices stand out against the white background of thick yogurt, which makes this meal beautiful enough to be the star of a special occasion brunch, but so ridiculously easy to prepare it could become your healthy weekday breakfast. The combination of eggs and thick Greek yogurt makes it rich in protein with about thirty grams per serving—the perfect start to a busy day.

在热橄榄油中添加地面姜黄会味道，并为蛋清带来颜色。结果是一个充满活力的橙色鸡蛋。而且，当与红辣椒粉（或阿勒颇辣椒），鲜绿色的羽衣甘蓝和新鲜草药结合使用时，这道菜的颜色确实在人群中脱颖而出。尝试使用某种皮塔饼或外壳面包搭配，以便您可以用每口咬一口sc起并吸收酸奶和蛋黄。

原料：

2.5汤匙橄榄油，分裂
1束羽衣甘蓝（6至8片叶子），从茎上取出，切碎

1/2 teaspoon smoked paprika, or aleppo pepper

½茶匙盐

1 teaspoon fresh black pepper

½茶匙姜黄

4个大鸡蛋

1 cup (250 mL) plain unsweetened low-fat Greek yogurt

1个柠檬，汁又汁

1 clove of garlic, shaved

½茶匙辣椒片，可选

1轮全麦皮塔饼，将四分之一切成薄片

2茶匙新鲜草药的混合物，例如薄荷，莳萝和欧芹，粗切碎

INSTRUCTIONS:

Begin by preheating the oven to 375F (190C). Toss the torn kale with ½ tablespoon of olive oil, ¼ teaspoon salt, and ¼ teaspoon fresh ground pepper. Toss to coat and add the kale to the hot oven. Cook until it begins to wilt and get a little crispy at the edges. Approximately 6 to 8 minutes. Carefully remove from the hot oven and set aside.

将酸奶与1汤匙柠檬汁，½茶匙柠檬皮，剃光大蒜和¼茶匙盐混合。要准备每个盘子，请使用勺子的背面将1/4杯酸奶混合物涂在每个盘子上，然后撒上烟熏辣椒粉。将一半烤制的羽衣甘蓝均匀地放在每个盘子上的酸奶周围。

Heat two tablespoons of olive oil over medium heat in a large well seasoned cast iron pan or nonstick skillet. Once oil gets hot, add the ground turmeric and stir to combine. Cook the turmeric in the oil until it becomes fragrant and well incorporated, approximately one to two minutes. Keep the oil just below smoking point. A small drop of water added to the pan should immediately sizzle.

Carefully crack the eggs into the hot pan and season with remaining salt and pepper. As the eggs cook, tilt the pan to the side and use a spoon to baste the eggs with the turmeric olive oil. This will help the egg cook while keeping the center moist. It will also turn the whites bright yellow. Keep basting until the eggs are puffy and cooked, approximately one minute, or to your liking. Transfer to the plate and arrange on top of yogurt and kale.

Finish with a teaspoon of fresh herbs and serve with pita.

做4份（每人一个鸡蛋）。

营养事实（每份）：

卡路里285 kcal/1194 kJ

蛋白质16 g

Total fat 16 g

饱和脂肪3.5 g

Cholesterol 190 mg

碳水化合物24克

纤维6 g

总糖6 g

添加糖0 g

Sodium 505 mg

Quinoa Egg Bowl with Smoked Salmon

这个简单健康的藜麦早餐碗肯定会在您的厨房里旋转。藜麦每杯有八克蛋白质，以及令人印象深刻的纤维和维生素B。尝试这个藜麦早餐碗，谷物上面放上完美的流鼻涕鸡蛋以及发酵蔬菜和烟熏鲑鱼的充满活力的口味。

烹饪大藜麦的诀窍是为烹饪水增添风味。在这道菜中，这是通过在肉汤中煮谷物，加入芳香剂并在末端扔一点黄油来实现的。提出藜麦独特的坚果味的另一个好窍门是在加入任何液体之前，用中火烤干谷物。

早餐碗中的蛋白质来自藜麦，鸡蛋，鲑鱼，甚至是芝麻酱酱。味道散发出酸性腌制蔬菜和味mis鼠酱的鲜味。您可能需要考虑制作一批芝麻酱酱，以最大程度地利用您在厨房里的努力。它可以为将来的菜肴制作出色的调味料或腌泡汁。

有很多方法可以煮鸡蛋，并且关于哪种方法是“正确”的许多强烈看法。在此食谱中，它是通过在烹饪水中添加醋，将复杂的过程变成可实现的工作日早餐来完成的。再加上添加的醋味为菜肴增添了鲜明的清晰度。

Like any “bowl” recipe, it can easily be adapted to what you have in your refrigerator and your personal tastes. Don’t be afraid to experiment. That’s how great meals are invented!

原料：

1 cup (180g) dry quinoa

2 cups (470ml) low sodium vegetable broth

½汤匙黄油

2个海湾叶子

4 cloves garlic, whole and peeled

4 oz (110g) dry smoked salmon

4个大鸡蛋

2汤匙醋 - 白色，苹果酒或红酒醋

1 12盎司（340g）束菠菜

4汤匙腌制蔬菜，我们使用了一家商店购买的甜菜酸菜

Miso Tahini Drizzle Sauce(Makes 10 servings)

2汤匙味o，白色偏爱

2汤匙芝麻酱

1汤匙新鲜的生姜

1个大蒜丁香

2茶匙枫糖浆

1/4杯（60毫升）米醋

2汤匙烤芝麻油

2汤匙橄榄油

INSTRUCTIONS:

用低火烤藜麦直到香，小心不要燃烧。然后加入汤汤，贝叶，大蒜丁香和黄油。将锅煮沸，然后在低处煮15分钟。确保整个时间都保持盖子，并避免放出任何蒸汽。吸收水后，将锅从热量上取出，用叉子将藜麦弄皱，然后拔出月桂叶和全大蒜丁香。盖上盖子，再静置5到10分钟。必威官网

谷物烹饪时，将锅填满的锅中填满了锅，并用中火煮熟。一口气煮沸后，将两汤匙醋加入水中。

Make an easy miso tahini drizzle by combining all sauce ingredients into a blender and blending on high until smooth. Pour into a jar and reserve.

将藜麦倒入四个碗中，将烟熏鲑鱼分成四份碗中。每汤匙一汤匙发酵蔬菜上面。

准备谷物和酱汁后，您就可以煮鸡蛋了。破裂并小心地将每个鸡蛋滑入沸腾的水中，使它们之间有足够的空间。如果蛋清散开，请用勺子将其靠近蛋黄。水煮每个鸡蛋，直到白色牢固，蛋黄感觉柔软但含有。用勺子小心地将热水浇在蛋黄上，直到顶部变不透明。当您相信鸡蛋是偷猎时，请用开槽的勺子小心地将鸡蛋从水中抬起，然后触摸蛋黄，以测试其所需的一致性。流荷鸡蛋大约需要三到四分钟。

When the eggs are ready, use the slotted spoon to carefully remove from the water and nestle two eggs on top of each quinoa bowl. Drizzle the dish with a tablespoon of miso tahini sauce and a sprinkle of salt and pepper.

热热。

做4份。

营养事实（每份）：

Calories 360kcal/1506 kj

蛋白22克

总脂肪14克

饱和脂肪3.5 g

胆固醇193毫克

碳水化合物72克

光纤7克

Total sugars 3 g

添加糖1 g

钠530毫克

椰子生姜鹰嘴豆炖肉

This dish is warming and nourishing, satisfying and rich in spices. It’s reminiscent of Indian dal—hearty and flavorful, and is great served alongside warm flat bread or laddled over basmati rice. It has become our go to soup to bring to friends in need. And we recommend always doubling that recipe, because it freezes beautifully and makes a healthy meal in a pinch. The coconut milk may be totally or partially omitted and replaced with an additional low sodium vegetable broth.

原料：

3 tablespoons olive oil

3 garlic cloves, diced

1个大黄洋葱，切成丁

3 garlic cloves, minced

2汤匙新鲜的生姜，切碎

1茶匙姜黄

1 teaspoon red-pepper/chilli flakes, plus more for serving

½茶匙盐，分裂

¼茶匙新鲜的黑胡椒粉

2 medium carrots, peeled and diced

2 15盎司（425克）罐不添加盐鹰嘴豆，排干和冲洗。保留服务½杯（130克）

1 15 oz (425g) can of light coconut milk, (optional)

3 cups (700ml) of low sodium vegetable broth

1 bunch 12 oz (340g) spinach, rough chopped

½杯（125克）非脂肪酸奶，用于服务（可选）

1 cup mint leaves, torn into pieces for serving

INSTRUCTIONS:

将烤箱预热至425F（215C）。干燥½杯罐装鹰嘴豆在纸巾上卸下任何松散的皮肤，然后将它们放在一个带有两茶匙橄榄油和撒上盐和胡椒粉的小烤盘上。烤直到酥脆约5至7分钟。卸下并放在一旁。

同时，用中火在大汤锅中剩余的橄榄油。将切成丁的洋葱，大蒜和姜加入锅中，煮至洋葱芬芳且半透明，大约五分钟。然后加入姜黄，红辣椒/辣椒片，盐和胡椒粉，然后拌匀。让香料加热一到两分钟，给所有东西再搅拌以掺入。然后加入鹰嘴豆，胡萝卜和折腾。炒5分钟，直到胡萝卜开始变软。最后，加入蔬菜汤和椰奶。煮沸，然后减少热量和盖子，再煮15至20分钟。必威官网

准备好食用时，将一杯左右的汤装在碗中。上面撒上一团酸奶和一堆新鲜的草药。您也可以用一小片橄榄油和撒上海盐来完成菜肴。

Enjoy on its own, or alongside a salad, flat bread, or rice.

做6份。

营养事实（每份）：

卡路里310 kcal/ 1297 kJ

蛋白12 g

总脂肪14克

饱和脂肪5G

胆固醇0毫克

Carbs 37 g

Fiber 11 g

总糖9克

添加糖0 g

钠360毫克