- Author: Leah Lemoine
- Category: Health & Fitness
- Issue: Apr 2013
What happens when diet-minded doctors and celebrity chefs team up to fight inflammation and Alzheimer’s?
All kale breaks loose. Deliciously.
It’s a typical lunchtime at True Food Kitchen, and diners cram the entryway like vegetables jammed into a juicer. Fresh-faced waitresses in scallion-green shorts squeeze between patrons, carrying plates of tofu-shiitake lettuce wraps and kale salad topped with omega-3-rich wild-caught salmon. No one thought a health food eatery would become this popular, least of all founders Dr. Andrew Weil and restaurateur Sam Fox, the oil and vinegar partnership that’s shaking up the nation. A restaurant based on the tenets of the anti-inflammatory diet? How do you make that sexy?
“I wasn’t convinced,” Fox writes in True Food: Seasonal, Sustainable, Simple, Pure (Little, Brown and Company), the new best-selling cookbook based on the restaurant’s menu. “When I thought of Andy Weil, I thought: hippie, Birkenstocks, vegan food. That wasn’t how I ate or lived.” Now, he can’t seem to sling sea buckthorn elixirs fast enough.
Unlikely chef-doctor partnerships are catching on like the kale craze. Dr. Marwan Sabbagh, a geriatric neurologist, dementia specialist and director of the Banner-Sun Health Research Institute in Sun City – about as unappetizing a title as you can imagine – has partnered with Beau MacMillan, chef at Elements at Sanctuary Resort, to create The Alzheimer’s Prevention Cookbook (Ten Speed Press). It’s based on a particularly brain-boosting version of the anti-inflammatory diet, and it’s filled with recipes like mushroom soba soup and spaghetti squash with caramelized onions – the kind of fare Hippocrates might have had in mind when he said, “Let food be thy medicine and medicine be thy food.”
More and more physicians and scientists are coming to the conclusion that inflammation is a root cause of a multitude of maladies – from heart disease and cancer to Parkinson’s and Alzheimer’s diseases – and that reducing inflammation through diet is a crucial component in the prevention and treatment of these diseases. But that’s a pretty sterile-sounding prescription. So doctors like Weil and Sabbagh found a way to bust out of the doctor’s office environment and the stigma of the preachy, pontificating physician to reach real people in a real way.
With cookbooks and restaurants, their recommendations are no longer dry lists of dos and don’ts. They are nutrition come to life, in Technicolor – emerald kale leaves bathed in sunny lemon juice and tangy balsamic vinegar, moist johnnycakes flecked with quinoa and topped with a snowdrift of Greek yogurt and juicy blueberries. At its core, the anti-inflammatory diet is a foodie’s philosophy, based on fresh, natural, delicious superfoods that fight disease and make you feel good. “It’s not a traditional diet in the way that people think of that word, where it’s a dirty word,” Weil says. “It’s an eating plan for life.”
Its focus on flavor is why it’s won over so many converts, from popcorn-addict Chef MacMillan to the yuppie-not-hippie diners at True Food to former kale-hater Weil himself.
“I would never touch raw kale growing up,” Weil says. Neither would most of us. Kale was the culinary equivalent of a throw blanket – a garnish stuffed into the sides of salad bars to cover up the stainless steel. Weil’s kale awakening came with the first forkful of a salad in Italy. “I had never had raw kale prepared like that before, with the extra-virgin olive oil, fresh lemon juice, garlic, black pepper, red pepper flakes, pecorino cheese and toasted bread crumbs, and it got me thinking. With most greens and vegetables, it’s simply a matter of preparing them properly so that their true flavors shine through.”
That salad became the basis for True Food’s beloved side dish, and kale became one of the biggest building blocks in Weil’s nutritional pyramid. Now, with his anti-inflammatory diet and health empire, and in conjunction with True Food Chef Michael Stebner, he’s trying to give us all a similar awakening – introducing the true, delicious flavors of natural foods to a nation slowly being killed by inflammation.
You wouldn’t toss a lit match into a tumbler of vodka, or spritz a burning house with gasoline. But that’s figuratively what people do in their diets – with a cheeseburger and fries replacing flame and fuel as instruments of inner inflammation. Of course, one sinfully delicious meal will not inflame your body systems and strike you down with disease with quite the alacrity of a Molotov cocktail. But a constant, overall diet high in saturated fats, simple carbohydrates and refined sugars promotes unhealthy inflammation that can cause or exacerbate disease.
Inflammation occurs in the body naturally and, on a fundamental level, is a healthy process. It helps the body and its myriad organs, systems, blood vessels, tissue and nerves to heal by directing nourishment and immune responses (i.e. white blood cells) to the site of any wound or infection. Inflammation is at work when flesh reddens and pulses after being burned, when a lip puffs up and gets numb after a brawl, and when a toe throbs and tingles with pain after a collision with a curb. This is the body’s way of saying it acknowledges what happened and is taking steps to restore comfort and well-being.
Inflammation becomes a problem when it occurs even after the body has healed and should have cued it to stop. Chronic inflammation – that which persists, unfettered, beyond the fulfillment of its immune-boosting duties – actually damages the body and causes illness, much as cells that grow rapidly and unchecked can develop into cancer.
In autoimmune diseases such as lupus, rheumatoid arthritis, multiple sclerosis and type 1 diabetes, chronic inflammation causes the immune system to attack normal tissue. Inflammation has also been shown to be a contributing cause in the development of Alzheimer’s, dementia, Parkinson’s, heart disease, stroke, and cancer.
“There is growing evidence that chronic, low-level inflammation is the root cause of most serious illnesses,” says Weil, also founder of the Arizona Center for Integrative Medicine at U of A and an internationally renowned health guru. “Minimizing and eliminating this inflammation is the key to achieving optimum health and longevity.”
Several factors contribute to inflammation, some of which are beyond human control. Genetics, age, stress and exposure to environmental factors like toxins and pollutants all play a part in causing chronic inflammation. The biggest catalyst, though, is entirely controllable: diet.
“The mainstream American diet is too inflammatory,” says Weil, who cites the predominance of processed, chemical-laden and nutrient-deficient foods as the culprit. These “pro-inflammatory foods” – namely fats and carbohydrates from industrialized foods – induce chronic inflammation and provide no anti-inflammatory nutrients to counteract the damage. To continue the fire metaphor, they light a blaze and then throw away the fire extinguisher.
The main culprits of inflammation in the American diet are excessive consumption of omega-6 fatty acids, refined carbohydrates, and meats high in saturated fats. “Most people consume an excess of omega-6 fatty acids, from which the body synthesizes hormones that promote inflammation,” Weil writes on his website. “These fats are found in oil-rich seeds and the oils extracted from them, which are used in almost all snack foods and fast foods.” These oils include palm, corn, sunflower, safflower, soy, and cottonseed.
Omega-6 fatty acids can be balanced with consumption of omega-3 fatty acids, which are anti-inflammatory and are found in oily fish, flax, hemp, omega-3 or pastured eggs, and walnuts. They help to offset the inflammation caused by the hormone haywire of the omega-6s.
Food and drinks that contain quick-digesting flour and sugar – including bread, pastries, cookies, snack foods, sugary sodas and sports drinks – also trigger a chain reaction that causes inflammation. “These are classified as high-glycemic-load foods,” Weil writes in True Food, “because they raise blood sugar quickly, boost insulin resistance in the many of us who are genetically at risk for it, and increase inflammation.” Refined carbohydrates produce inflammatory compounds called advanced glycation end products (AGEs), which occur when the sugars react chemically with protein in the body. When the body tries to break the AGEs apart, immune cells release large amounts of cytokines, which cause inflammation.
The saturated fats found in meat – especially cows and chickens raised on grain-rich diets – spike cholesterol, which causes inflammation when the immune system defends itself from the cholesterol for longer than necessary. Any possible chemical interference in meats can be inflammatory as well, which is why farm-raised salmon can be inflammatory while wild-caught salmon is highly anti-inflammatory. When salmon are raised in a tightly-packed pen, they can be exposed to contaminated fish meal (which can contain toxic PCB chemicals – i.e. chemical runoff from electrical and coolant fluids, factories, etc.), plus antibiotics pumped into the excrement-filled pens to help the fish survive the unsanitary living conditions. Weil hasn’t eaten beef for more than 20 years and instead lauds anti-inflammatory proteins from vegetables (beans, lentils and other legumes), omega-3-rich oily fish and the occasional free-range, grass-fed bison burger, a popular menu item at True Food Kitchen.
With its meat-heavy meals, empty carbs and processed foods, Weil found the average American diet a poor bedrock on which to base his ideas. For a more model menu, he had to venture farther away. He had taken a year off between high school and college to travel the world, and has been an intrepid traveler, student and eater ever since. His journeys through Latin America and Africa were instrumental in his food education, but his food philosophy is more directly attributable to Asia and the Mediterranean. Weil observed the effects of the Mediterranean diet – laden with fruits, vegetables, fish and olive oil and light on heavy animal proteins and dairy – and studied it for years, eventually adopting it himself. A recent study from the New England Journal of Medicine found that at-risk individuals who adopted a Mediterranean diet cut their risk of cardiovascular problems including heart attack and stroke by 30 percent. Weil’s studies on health, disease, food and aging led him to pen a plethora of bestselling books and develop his own twist on the Mediterranean diet, geared toward disease prevention: the anti-inflammatory diet.
“I used the Mediterranean diet as a template and tweaked it using Asian ingredients,” Weil says. His anti-inflammatory diet – complete with its own creative riff on the FDA’s food pyramid of yore – is chockablock with vegetables, fruits, whole grains, beans, high-quality dairy products, oily fish and healthy fats, especially olive oil. Asian touches are evident in the anti-inflammatory spice rack.
In his travels, Weil discovered some obscure superfoods and is bringing them into the mainstream. At True Food, diners can order a drink called Andy’s Elixir, made from sea buckthorn, a sour berry high in Vitamin C and antioxidants that inhibits histamines, allowing healing to occur at a normal and healthy rate. He also promotes astragalus root, common in Chinese medicine and cuisine, which boosts immunity and blocks the release of inflammatory histamines.
Weil also spotlights the inflammation-combating compounds of familiar favorites such as ginger, garlic and turmeric. Ginger inhibits inflammation by blocking lipoxygenase, an enzyme that increases production of inflammatory compounds. It also contains Kaempferol, an antioxidant that blocks another inflammatory agent, the Cox-2 enzyme. Garlic is a great source of sulfur and selenium, which promote a healthy immune system by helping produce a powerful antioxidant and an enzyme that aids in the breakdown of toxins. Turmeric contains curcumin, which blocks inflammation through nine biological processes, including blocking the buildup of beta-amyloid plaque, which can lead to the development of Alzheimer’s. Many spices, in fact, burst with brain-health benefits, which is why they’re also a hallmark of the Alzheimer’s prevention diet.
Like kale-hater-turned-kale-evangelist Dr. Andrew Weil, Dr. Marwan Sabbagh has revamped his eating habits, embracing once-shunned foods for their salutary rewards. “I was not a cinnamon fan,” Sabbagh says, “but now I add a teaspoon to my coffee every morning. I added more spices to my food for flavor and their health benefits – cloves, rosemary, thyme and turmeric. I add turmeric to Egg Beaters and spinach for breakfast every day. I eat more vegetables, I’ve cut out saturated fat in my diet by about 80 percent and, you know what? I don’t miss it.”
As director of the Banner-Sun Health Research Institute, Sabbagh says he has dedicated his career to finding a cure for Alzheimer’s and other age-related diseases. But until he finds that cure, he must focus on prevention. “I take care of people all day with Alzheimer’s and dementia, and their adult children ask me, every day of the week, ‘What can I do to prevent this?’” Sabbagh says. “There’s a disconnect between physicians’ recommendations and practical implementation. Doctors make broad-stroke recommendations, but people don’t always put them into practice or even know how to.”
His solution: Pair up with Chef Beau MacMillan, of Elements at Sanctuary Camelback Mountain Resort and Food Network fame, to write The Alzheimer’s Prevention Cookbook. “This [book] says, here are the basic principles, and here are some tasty options. Patients’ families say, ‘I can do that.’ It translates into something useful.”
For MacMillan, it also translated into a healthy lifestyle. The Iron Chef dropped 70 pounds since developing the recipes for the cookbook. “I’ve had my own personal struggle with weight,” MacMillan says. “I’ve been 220 pounds and playing hockey, and then I’ve been 330 and didn’t want to move… I’ve cleaned up my diet a lot – not as much carbs and sugars, more lean protein. I don’t snack on junk food. I love salty foods: pretzels, cheese, beer. I can crush a bag of popcorn like no one’s business. But it’s an instant feeling of satisfaction and then half an hour later, you’re like, ‘Oh my god, I’m bloated, I don’t want to make out with anyone.’ But if you have some fresh kale sautéed with almonds, maybe some roasted beets and a little salt, first of all, it tastes delicious. Second, half an hour later you feel great, you want to get married, life is beautiful. You have to take the time to appreciate what you’re eating and choose quality ingredients that are good to your body.”
The anti-Alzheimer’s diet shares a lot of overlap with the anti-inflammatory diet and espouses the same types of food. Sabbagh is a proponent of the Mediterranean diet and Weil’s innovative, anti-inflammatory iteration. “The Mediterranean diet is the convergence of all the healthy habits – legumes, vegetables, fruits, healthy fats,” Sabbagh says. “It’s not just heart-healthy and anti-inflammatory and antioxidant, but it’s just good for overall health. Contrast that with the Atkins diet, where you may lose weight, but it’s a disaster from a health standpoint, with an overload of saturated fats from meat.”
The Alzheimer’s prevention diet is concerned with overall health and disease prevention since many other diseases can contribute to the development of Alzheimer’s. Many of these modifiable precursor maladies can be exacerbated (or even caused) by chronic inflammation: hypertension (high blood pressure), elevated cholesterol, diabetes-elevated insulin levels, heart disease and high homocystine levels, strokes and transient ischemic attacks (TIAs), head injury, deficiency of folic acid (vitamin B9) and obesity. To combat these risk factors with diet, Sabbagh advocates antioxidant-rich and anti-inflammatory foods but narrows his focus on foods that specifically boost brain health and cognitive function.
B-complex vitamins – especially B6, B9 and B12 – are crucial in the prevention of Alzheimer’s and other forms of cognitive decay and dementia. B vitamins are found in a broad range of foods, including chicken, beef, fish, shellfish, liver, mushrooms, legumes, avocado, leafy greens, nuts, eggs, corn, potatoes, peppers, whole grains, nutritional yeast and brewer’s yeast. B1 (thiamin) aids in reaction time, mental energy and the brain’s metabolic functions. B3 (niacin) is pivotal for glucose metabolism and can lower cholesterol and increase blood flow. B5 helps produce acetylcholine, a neurotransmitter that assists in learning and memory and is obliterated by Alzheimer’s. B6 plays a role in balancing chemicals, such as sodium and potassium, and produces the neurotransmitters dopamine, serotonin, adrenaline and noradrenaline. B9 increases cognitive function in the elderly. B12 plays perhaps the most important role in brain health by helping build myelin sheaths, the coating around nerve cells.
Omega-3 fatty acids are also key for cognitive health. Sabbagh cites a study of omega-3-rich fish-eaters and non-fish-eaters in the cookbook. He writes, “Across the board, populations with elevated fish consumption experience a lowered risk of cognitive decline… So even if we don’t yet fully understand the precise mechanisms by which fish protects our brains, we can definitely conclude that a high intake of omega-3 fatty acids is essential for both natural cognitive development and normal brain functioning. We have very little to lose – and everything to gain – by eating more fatty fish.”
The cookbook has given Sabbagh a new way to relate to patients and disseminate information in a user-friendly package. However, he says, “I have to be very careful to say that this is not a prescriptive diet. It’s altering risks based on what science says. I gave Chef Beau themes and an ingredients list that boost brain health, and he took it from there and developed these sensational recipes.”
Both Sabbagh and Weil clarify that diet alone cannot prevent or cure any one disease, let alone fend off a host of them with advancing age. Rather, they stress the importance of making health a holistic lifestyle choice. Diet is the first step, but not the last.
“It’s a good starting point, but you have to take prevention in totality,” Sabbagh says. “You can’t eat a bad diet and take supplements and expect them to take care of everything. You can’t eat a fish meal once a week and eat burgers every other night. Every day you have to be engaged in and participate in your health, with exercise and a healthy diet.”
It seems simple: Exercise and eat quality ingredients that are naturally wholesome and good for you. So why is there a need for labels, new diet nomenclature and detailed food and health guides? Isn’t it all just common sense? As Weil points out, “There’s an enormous shortage of common sense in medicine and nutrition.” But the anti-inflammatory diet seems to make so much sense that Weil says he has found nary an opponent to his eating plan. “There are certainly plenty of detractors against integrative medicine, but I haven’t encountered any detractors of the anti-inflammatory diet.”
Weil is quick to assert that his is not a stereotypical diet – no fads declaring foods to be miraculously healthy one day and then demonizing them as toxic the next. There are no bold promises to whittle waistlines in a snap or cure diseases with a bite of spinach and a swig of red wine. Weil is no waif, and he stresses the importance of overall health as opposed to mere physical shaping. “Most people who follow [the anti-inflammatory diet] find that their weight has normalized,” he says. “There’s also growing evidence that obesity has an inflammatory effect and that this way of eating can combat that. New evidence might also show a link between inflammation and emotional well-being as well.”
It all fits into Weil’s philosophy of integrative medicine, a holistic way to approach health and wellness that combines the scientific, evidence-driven medicine of Western society with the alternative healing methods of Eastern cultures, such as meditation, herbal remedies and a healthful diet. Last year, Weil opened the Arizona Integrative Health Center in Phoenix, the country’s first primary care facility that combines traditional and alternative medicines. Patients see a physician, a health coach and a nutritionist, and can elect to see an integrative chiropractic physician, an acupuncturist or a mind-body specialist.
As Weil points out, traditional medicine is often wary of integrated medicine. Still, if Weil can win over Sam Fox, creator of the bacon-and-Thousand-Island-topped Samburger, might he also win over traditional doctors – and the general public? For Fox, all it took was one transcendent meal at Weil’s secluded home outside of Tucson: curried cauliflower soup, roasted salmon and, of course, kale salad. Fox may not have given up his burgers, but it’s a step in the right direction.
“The first step is to eliminate refined, processed and manufactured foods,” Weil says. “Anything people do to move in that direction is beneficial. People will see that this way of eating has a very broad appeal... First and foremost, it is food that is delicious and it happens to be good for you.”
2 cups red quinoa
2 cups all-purpose flour
1/4 cup evaporated cane sugar
2 tablespoons plus 1 1/2 teaspoons
Pinch of salt
1 teaspoon ground cinnamon
2 cups whole milk
4 large eggs
1 teaspoon vanilla extract
1/2 teaspoon expeller-pressed canola oil
1 cup blueberries
1 cup Greek-style plain or vanilla
Maple syrup, for serving
Makes 10 to 12 pancakes
New England johnnycakes are usually made with corn flour, but our version uses quinoa instead. The greatest compliment any chef can receive is when a guest says a dish is “the best thing I’ve ever eaten!” I’ve heard these very words many times from folks who have just polished off our Quinoa Johnnycakes. We serve them with blueberries in season and bananas the rest of the year. – True Food Chef Michael Stebner
1.) Bring 4 cups water and 1 teaspoon salt to a boil in a saucepan. Add the quinoa and stir. Lower the heat to a simmer, cover, and cook until the quinoa is dry and fluffy, about 20 minutes. Let cool.
2.) Combine the flour, sugar, baking powder, salt, and cinnamon in a large bowl. Whisk well. In another large bowl, combine the milk, eggs, vanilla, and canola oil, and whisk. Add the dry ingredients to the wet and blend until just combined. Fold in the cooked quinoa, taking care not to overmix. Let the batter rest for at least one hour.
3.) Lightly brush the cooking surface of a nonstick pan or griddle with canola oil. Ladle about 1/3 cup of the batter onto the hot pan. Drop 8 to 10 blueberries on top of each pancake. When bubbles form in the batter, flip and cook on the other side until lightly browned. Continue with the remaining batter and blueberries. Serve topped with a dollop of yogurt and maple syrup on the side.
Miso-Marinated Black Cod
Makes 1 1/2 cups
1/2 cup mirin
1/2 cup white (shiro) miso
1/2 cup evaporated cane sugar
Cod and Vegetables
4 (5- to 6-ounce) black cod fillets
1 cup Dashi
8 heads baby bok choy, halved
1 cup roasted mushrooms
Makes 4 servings
This signature True Food Kitchen preparation showcases one of my favorite fish: black cod. A sustainable deep-water species from Alaska, black cod is mild and buttery, with a higher omega-3 content than salmon. I introduced [Chef Michael Stebner] to a similar dish at a New York restaurant and challenged him to come up with his own version for True Food. The dish he created is a best seller at all of our locations, an attractive presentation that is rich and satisfying, yet clean and light at the same time. – Dr. Andrew Weil
1.) Whisk together all of the Miso Marinade ingredients and refrigerate until ready to use.
2.) Arrange the fish in a single layer in a shallow baking pan. Using your hands, rub the Miso Marinade all over each piece of fish. Wash your hands. Let the fish marinate for at least 30 minutes and up to 12 hours in the refrigerator.
3.) Preheat the oven to broil.
4.) Remove the fish from the refrigerator and pour 1/2 cup of the Dashi into the baking pan. Broil the fish for 10 to 15 minutes, depending on the desired doneness. The fish will continue to cook once removed from the broiler.
5.) While the fish is cooking, place the bok choy halves in a skillet, and add the remaining 1/2 cup Dashi. Cover and steam over medium-high heat until cooked but still crunchy, about 3 minutes. Add the roasted mushrooms and heat them through. Place the vegetables and broth in heated bowls. Add the cod and serve.
Tofu-Shiitake Lettuce Cups
Makes 8 servings
2/3 cup unseasoned rice wine vinegar
1/2 cup evaporated cane sugar
1 teaspoon salt
16 butter lettuce leaves
1 tablespoon plus 1 1/2 teaspoons expeller-pressed canola oil
5 ounces extra-firm tofu, diced
2 ounces shiitake mushrooms, stemmed and diced
1 tablespoon Wok Aromatics (right)
2 cups Teriyaki sauce (right)
1 scallion, chopped
3/4 cup diced jicama
1/4 cup roasted, salted cashews
2 1/4 teaspoons toasted sesame seeds
1 carrot, shaved into ribbons with a vegetable peeler
1 scallion, thinly sliced
Both vegetarians and vegans can enjoy this version of lettuce cups made with caramelized tofu and crunchy cashews and jicama. – Dr. Andrew Weil
1.) In a small saucepan, combine the vinegar, sugar, and salt over medium-high heat and cook until the sugar and salt dissolve. Remove from the heat and set aside.
2.) Nestle one lettuce leaf partially inside another leaf to make a large cup. Set on a platter and do the same with the remaining
lettuce leaves, for a total of 8 cups.
3.) In a skillet, heat the oil over medium-high heat until it shimmers. Add the tofu, shiitakes, and Wok Aromatics. Cook until the tofu starts to brown. Lower the heat to medium and add the Teriyaki sauce. Cook until the sauce is thick enough to coat the back of a spoon (about 5 minutes). Add the chopped scallion, jicama, cashews, and 1 1/2 teaspoons of the sesame seeds and cook for 30 seconds, stirring to combine. Divide the mixture among the lettuce cups.
4.) Pour the vinegar mixture into a small bowl, and add the carrot, scallion, and remaining 3/4 teaspoon sesame seeds. Toss well and divide among the lettuce cups before serving.
Makes 2 cups
3/4 cup chopped fresh pineapple
1 Fuji, Gala, or Honeycrisp apple, cored
and cut into wedges
1 tablespoon chopped fresh ginger
1 scallion, cut into 1-inch pieces
1/2 cup packed light brown sugar
1/3 cup freshly squeezed orange juice
1/3 cup low-sodium soy sauce
1.) Combine all of the ingredients in a saucepan over medium heat. Bring to a simmer and then reduce the heat to low. Continue to cook for 20 minutes, until the fruit is soft.
2.) Allow the mixture to cool for 20 minutes, then transfer to a blender or use an immersion blender to puree. Hold the lid down firmly with a clean, folded towel over it. Start on a low speed and blend until it is a smooth sauce. Transfer to a lidded container and refrigerate for up to 3 days. Stir well before using.
Makes 1/2 cup
1 lemongrass stalk, thinly sliced
(about 1/3 cup)
1/3 cup thinly sliced fresh ginger
5 or 6 scallions, white part only,
1 1/2 teaspoons sambal oelek
Combine the lemongrass, ginger, and scallions in a food processor and pulse until finely minced. Transfer to a lidded jar, add the sambal oelek, and mix well to combine. Use immediately, and freeze any left over.
Spaghetti Squash with Caramelized Onion and Tomato
Makes 4 servings
1/2 spaghetti squash (about
2 pounds), seeded
1 tablespoon unsalted butter
1 medium yellow onion, thinly sliced
Curry Salt (below)
1/2 cup grated Parmigiano-
1/3 cup chopped fresh chives
1 ripe tomato, cored, seeded,
Fresh cilantro leaves, for garnish
Spaghetti squash is an often-overlooked vegetable. But it’s a very powerful ingredient from a brain-health perspective: It’s low in saturated fat, very low in cholesterol, and a good source of niacin, vitamin B6, and pantothenic acid – plus spaghetti squash is a very good source of vitamin C. In this recipe, strands of baked spaghetti squash are the backdrop for sweet caramelized onions that contrast against salty, savory Parmesan cheese. This dish will appeal to adults and kids alike, and it’s a great way to get pasta
lovers to eat more vegetables.
– Dr. Marwan Sabbagh (The Alzheimer’s Prevention Cookbook)
Preheat the oven to 350°F.
1.) Drizzle a rimmed baking sheet and the flesh of the squash with a little olive oil. Set the squash half cut-side-down on the baking sheet. Sprinkle 2 tablespoons of water over the squash and bake, uncovered, until a fork inserted into the thickest part of the flesh meets no resistance (30 to 45 minutes). Let cool to room temperature.
2.) Melt the butter in a large nonstick skillet over medium heat. Add the onion and cook, stirring occasionally, until lightly caramelized (about 5 minutes). Set aside.
3.) Using a fork, scrape the squash from the skin into a medium bowl; the flesh will separate into spaghetti-like strands (you should have about 2 1/2 cups). Return the skillet with the onion to medium heat and add the squash. Cook, tossing gently, just until heated through (1 to 2 minutes). Season to taste with Curry Salt; go easy because the cheese will add salt, too. Toss in the cheese and chives and transfer to a serving bowl. Sprinkle with the tomatoes and cilantro and serve immediately.
Makes about 1/2 cup
1/2 cup fleur de sel
4 teaspoons curry powder
Mix the salt and curry powder until well combined. Store in an airtight container in a cool, dark place (the flavor of the salt gets better with age). This recipe will not go bad over time.
Kale, Blueberry, and
Makes 4 servings
3 bunches kale, stemmed
1 cup fresh blueberries
2 medium carrots, peeled
1/2 cup pomegranate seeds
1/3 cup pumpkin seeds, toasted
1/3 cup sliced almonds, toasted
1 tablespoon chopped
fresh mint leaves
1/2 cup Soy-Sesame
Salt and freshly ground
Combine the kale,
pumpkin seeds, almonds, and mint in a medium bowl and toss well. Drizzle with the vinaigrette and toss again. Season to taste with salt and pepper and serve immediately.
– Beau MacMillan (The Alzheimer’s Prevention Cookbook)
1.) Combine the ginger, garlic, red pepper flakes, sesame oil, and peanut oil in a blender and puree until creamy. Pour the mixture into a medium sauté pan and cook, stirring, over low heat until aromatic and golden in color (about 6 minutes).
2.) Add the vinegar, mirin, soy sauce, and sugar to the sauté pan. In a small bowl, combine the cornstarch and water, and then stir the cornstarch slurry into the contents of the pan. Set the pan over low heat and bring the mixture to a boil to thicken, stirring to dissolve the sugar (about 2 minutes).
3.) Transfer the dressing to a bowl and let cool. Cover and refrigerate for up to one week.
2 tablespoons peeled, chopped fresh ginger
2 tablespoons chopped garlic
Pinch of red pepper flakes
1/4 cup toasted sesame oil
1/4 cup peanut oil
1 cup rice vinegar
1/2 cup mirin
1/2 cup soy sauce
1/2 cup sugar
2 tablespoons cornstarch
2 tablespoons water
Kale is a true American rags-to-riches story. “Growing up in New England, the closest thing I got to eating kale was baked stuffed scrod with some kale plopped on the side,” says chef Beau MacMillan of Elements at Sanctuary Camelback Mountain. At its best, it was a throwaway garnish; at its worst, it was reviled as boring, bitter and just plain icky by Americans who associated leafy greens with tasteless health food. “Now it’s an ‘in’ ingredient in so many kitchens, and it tastes phenomenal,” MacMillan says. “It’s very versatile and very tasty.” Kale, a member of the cabbage family and a superhero source of beta carotene, vitamin K, vitamin C, calcium, antioxidants and organosulfur compounds that reduce the risk of cancer, can be steamed, sautéed, baked into crunchy chips or served raw, as in the legendary True Food Kitchen kale salad. Dr. Andrew Weil of True Food and the University of Arizona likes it stir-fried in olive oil with onion, garlic and red pepper flakes or wilted into a pasta dish with capers and Parmigiano-Reggiano. There are many varieties of kale, but most Arizona markets have Scotch kale, black kale and Tuscan/dinosaur/lacinato kale readily available.