You need to enable JavaScript to visit this website.

Recipes To Boost Your Brain Power

Egg Sandwich

(Courtesy of prevention.com)

Ingredients:

  • 1 egg
  • 1 tsp olive oil
  • 1 whole wheat English muffin
  • 1 slice reduced-fat Swiss cheese
  • 1 slice tomato
  • 3 baby spinach leaves
  • 1 small apple

Directions:

1. Fry 1 egg in olive oil.

2. Fill English muffin with cheese, tomato, spinach, and fried egg.

3. Serve with apple.

Nutrition: (per serving): 360 calories, 20 g protein, 50 g carbohydrates, 9 g fiber, 22 g sugars, 12 g fat, 4 g saturated fat, 350 mg sodium

Sweet Potato & Black Bean Chili

(Courtesy of eatingwell.com)

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato, peeled and diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 4 teaspoons ground cumin
  • ½ teaspoon ground chipotle chile
  • ¼ teaspoon salt
  • 2 ½ cups water
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes
  • 4 teaspoons lime juice
  • ½ cup chopped fresh cilantro (see note)

Directions:

  1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds.
  2. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
  3. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at

Nutrition: Per serving: 323 calories; 8 g fat(1 g sat); 16 g fiber; 55 g carbohydrates; 13 g protein; 118 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 12,409 IU vitamin A; 24 mg vitamin C; 163 mg calcium; 5 mg iron; 573 mg sodium; 1,072 mg potassium

One-Pan Salmon with Roast Asparagus

(Courtesy of bbcgoodfood.com)

Ingredients:

  • 1 lb new potato, halved if large
  • 2 tbsp olive oil
  • 8 asparagus spears, trimmed and halved
  • 2 handfuls cherry tomatoes
  • 1 tbsp balsamic vinegar
  • 2 salmon fillets, about 140g/5oz each
  • Handful basil leaves

Directions:

  1. Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown.
  2. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
  3. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables.
  4. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.

Nutrition: (per serving): 483 calories, 25 g fat, 4 g saturated fat, 34 g carbohydrates, 6 g sugar, 3 g fiber, 33 g protein, 0.24 g sodium 

MedicAlert Team Member