This is Your Brain on Food

Seasoning – Fried Chicken Breast

(gluten-free, dairy-free)

Although chicken breast is a healthy lean protein, it can lack flavor, so adding the seasoning here benefits both the brain and the taste. Leftovers can be used to top a healthy green salad.

Servings: 2

Preparation time: 5 minutes

Cooking time: 40 minutes

1 teaspoon of cayenne pepper

1 teaspoon of ground turmeric

1⁄4 teaspoon of ground black pepper

1⁄2 teaspoon of ground coriander

1⁄2 teaspoon of ground cumin

1 teaspoon of kosher salt

1⁄2 teaspoon of garlic powder

1⁄4 cup of olive oil

2 (6-ounce) boneless, skinless chicken breasts

Mix the spices in a small bowl and add to a large bowl along with the olive oil. Let the spices mix with the oil for a few minutes. Apply this marinade to the chicken breast. You can marinate the chicken in the refrigerator for just 30 minutes or overnight.

When you’re ready to cook, preheat the oven to 400 ° F and set it up

a grate in the middle of the oven. Line a sheet with parchment paper.

Place the chicken breasts on the baking sheet and bake for about 30 minutes or until the internal temperature is 165–170 ° F at the thickest part of the breast.

Let the roast chicken rest for 10 minutes before serving.

OVEN-FRIED MISO-GLAZED SWEET POTATOES

(vegetarian, vegan, gluten-free, dairy-free)

This is one of my favorite recipes to share and teach. Fermented miso paste gives the richness of sweet potatoes both great probiotic benefits and wonderful depth of flavor. Once you’ve tried the umami made from the miso paste, feel free to use it to brighten up other roasted vegetable dishes.

Servings: 8

Preparation time: 20 minutes Cooking time: 25 minutes

1⁄2 cup of white miso paste

1⁄4 cup of olive oil

1/4 tablespoon of kosher salt

1⁄4 teaspoon black pepper

4 medium-sized sweet potatoes, unpeeled, sliced

Preheat the oven to 425 ° F and line a sheet pan with parchment paper.

Mix the miso paste, olive oil, salt, and pepper in a large bowl. Add the sweet potatoes and mix. Place the sweet potatoes on a baking sheet, making sure they are arranged in a single layer. Roast in the oven for 20-25 minutes until the potatoes are tender (a sharp knife should cut through easily).

THIS IS YOUR BRAIN ON FOOD: A Must-Have Guide to the Surprising Foods That Combat Depression, Anxiety, PTSD, Obsessive-Compulsive Disorder, ADHD, and more

Did you know that blueberries can help you cope with the aftermath of trauma? That salami can cause depression, or that increasing your vitamin D intake can help treat anxiety?

When it comes to nutrition, most people are concerned with weight loss, fitness, heart health, and longevity. But what we eat affects more than our body; it also affects our brain. And recent studies have shown that diet can have a profound impact on mental illnesses ranging from ADHD to depression, anxiety, sleep disorders, obsessive-compulsive disorder, dementia, and more.

Dr. A triple threat in the food sector, Uma Naidoo is a Harvard certified psychiatrist, nutritionist and professionally trained chef. In This is your brain when you eatdraws on cutting-edge research to explain the many ways food contributes to our mental health, and shows how healthy eating can help treat and prevent a wide variety of psychological and cognitive health problems. Packed with fascinating science, actionable diet recommendations, and 40 delicious, brain-healthy recipes, This is your brain when you eat is the guide to optimizing your mental health with food.

SHORT BIOGRAPHY:

Dr. Uma Naidoo founded and directs the first hospital-based nutritional psychiatric service in the United States and is the director of nutritional and metabolic psychiatry at Massachusetts General Hospital and on the faculty of Harvard Medical School. Dr. Uma is considered a US pioneer in the groundbreaking field of nutritional psychiatry. She is a regular subject librarian for the media and has worked in publications like the Wall Street Journal, The Boston Globe, goop and more and in appearances like ABC News, Live with Kelly & Ryan and TODAY.

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