WellBeing – August 2019

Brain-boosting recipes

Nourish your brain with these delicious

brain-boosting recipes.

Beetroot and Sweet Potato Quiche

Serves 6

Base

½ cup almond meal

⅓ cup wholemeal spelt flour

¼ cup chia seeds

1 cup rolled oats

Pinch sea salt

80g organic grass-fed butter

Filling

1 cup diced sweet potato

(½ medium sweet potato)

1 small onion, finely chopped

240g raw grated beetroot

(around 1 medium beetroot)

1 small sprig fresh rosemary

3 cloves garlic, crushed

2 tbsp apple-cider vinegar

2 heaped tbsp raw honey

Pinch sea salt & pepper

Small handful fresh mint,

roughly chopped

4 organic eggs

100mL organic milk of choice

Handful crumbled feta

Topping

Decorate with either nuts

or seeds of choice (walnuts,

pepitas, sunflower seeds)

or fresh rosemary.

Preheat oven to 180°C.

Place all base ingredients

in food processor (except

butter) and blend to fine,

well-combined mixture. Add

butter and pulse. Add around

2–3 tbsp water, adding 1 tbsp

at a time until mixture forms

dough-like consistency.

Grease round quiche tin with

some butter then line bottom

with baking paper.

Press base mixture down

into tin and press it out evenly

so it comes all the way up sides.

Try to make base as thin as

you can. With fork, make some

holes in bottom of base.

Put base in oven for 13

minutes, the set aside.

Lightly brush sweet potato

pieces with olive oil then bake

them in oven for around 30–35

mins until soft. While they’re

cooking, prepare filling.

In large frying pan over

medium heat, sauté onion

for 4–5 mins in olive oil. Add

beetroot, garlic and rosemary

and cook for further 10 mins.

Add apple-cider vinegar,

honey, mint and sea salt and

pepper and cook for another

2 mins then set aside.

In medium bowl whisk

eggs and milk and then add

beetroot mix. Mix well.

Pour egg mixture over base

then top with sweet potato and

feta and decorate with nuts or

seeds of your choice.

Put quiche in oven for 50–

55 mins until it starts to brown

and a knife comes out cleanly

from centre.

Tip: Use gloves to grate

beetroot to prevent staining.

Pan-Fried Salmon Salad with

Pomegranate Vinaigrette

Serves 4

4 wild salmon fillets (around

160g fillets)

2 big handfuls baby kale or other

green leaves

Handful cherry tomatoes

Handful shredded red cabbage

1 ripe avocado, sliced

3 tbsp toasted mixed seeds

(sunflower, hemp, nuts)

Pomegranate Vinaigrette

½ cup pomegranate juice

2 tbsp apple-cider vinegar

1 tbsp honey or maple syrup

½ cup cold-pressed olive oil

1 tsp Dijon mustard

Pinch sea salt & pepper

In a frying pan with olive oil over

medium heat, cook salmon skin

side down first. Then flip and cook

other side until salmon is cooked

through to your liking. Transfer to

plate and cut into chunks.

Combine vinaigrette ingredients

in jar and shake well.

In large bowl, add greens,

tomatoes and red cabbage. Drizzle

with some vinaigrette and toss.

Add salmon pieces and

top with toasted seeds and

avocado. Drizzle with some more

vinaigrette to serve.

Enjoy immediately.

Chia Pudding with Caramelised Pear & Walnuts

Serves 3

¼ cup chia seeds

¼ cup water

1¼ cup coconut milk

½ tsp ground cinnamon

1 tsp vanilla bean paste or extract

2 ripe pears, sliced

Coconut oil

Good handful walnuts

1 tbsp organic lecithin granules

Raw honey

Combine chia seeds with water in

small bowl and let them sit for

a few minutes until it forms a gel.

Add milk, cinnamon and vanilla

and mix well.

Place in fridge covered for

a few hours.

In a frypan over medium

heat, cook pear slices in a little

coconut oil for 2 mins each side.

Spoon chia pudding into

3 small bowls and top with

caramelised pear, walnuts and

lecithin granules and drizzle

with a little honey.

Lisa Guy is a highly-qualifi ed

naturopath, author, passionate foodie

and founder of Art of Healing and

Bodhi Organic Tea.

food

BRAIN BOOSTING FOODS

52 | wellbeing.com.au