Brain Health

Challenge!

Build healthy brain habits over 14 days

Snacks

Sunshine Snack Mix

In a large bowl, combine all ingredients; mix well.


Yields: 51/2 cups


Serves: 11


Preparation time: 5 minutes

  • 2 cups raisins


  • 2 cups low-fat granola cereal


  • 1 cup dried apricots


  • 1/2 cup sunflower kernels


Cheesy Vegetable Quiche

1. Heat medium frypan; spray generously with nonstick cooking spray; sauté peppers, mushrooms and onions until tender-crisp. Add the spinach.

2. Combine eggs, milk or nut milk of your choice, salt and pepper; pour into the frypan, cover and cook over medium-low heat until set, approx. 8-10 minutes.

3. Sprinkle quiche with Edam cheese and replace cover until cheese is melted. Remove from heat and let sit for two minutes. Serves 4.

  • 1 cup chopped red, green or yellow capsicum
  • 3/4 cup sliced mushrooms
  • 1/4 cup chopped onion
  • 6 eggs
  • 1 cup milk or nut milk of your choice
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 oz grated Edam cheese
  • 1/2 cup torn spinach

Snacks

Sunshine Snack Mix

In a large bowl, combine all ingredients; mix well.


Yields: 51/2 cups


Serves: 11


Preparation time: 5 minutes

  • 2 cups raisins


  • 2 cups low-fat granola cereal


  • 1 cup dried apricots


  • 1/2 cup sunflower kernels


Cheesy Vegetable Quiche

1. Heat medium frypan; spray generously with nonstick cooking spray; sauté peppers, mushrooms and onions until tender-crisp. Add the spinach.


2. Combine eggs, milk or nut milk of your choice, salt and pepper; pour into the frypan, cover and cook over medium-low heat until set, approx. 8-10 minutes.


3. Sprinkle quiche with Edam cheese and replace cover until cheese is melted. Remove from heat and let sit for two minutes. Serves 4.

  • 1 cup chopped red, green or yellow capsicum
  • 3/4 cup sliced mushrooms
  • 1/4 cup chopped onion
  • 6 eggs
  • 1 cup milk or nut milk of your choice
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 oz grated Edam cheese
  • 1/2 cup torn spinach

Recipes

Beanorama

1. Strain and rinse green beans, yellow beans, black beans and corn. Mix in a large bowl.


2. To prepare vinaigrette, whisk together canola oil, vinegar, sugar, mustard, garlic, tarragon and basil. Pour onto bean mixture prior to serving. Garnish with onion and green pepper rings.

  • 1 can green beans


  • 1 can yellow beans


  • 1 can black beans


  • 1 can corn


  • 1 white onion, sliced into rings


  • 1 green pepper, seeded and sliced into rings


  • 1/2 cup canola oil


  • 1/2 cup white vinegar


  • 1/4 cup granulated sugar


  • 1 tsp dried mustard


  • 1 garlic clove, minced


  • 1 tsp dried tarragon


  • 1 tsp dried basil, crumbled

Spicy Chinese Chicken Tacos

1. If desired, heat taco shells as directed on the box.


2. Heat large nonstick skillet over medium-high heat. Add chicken, gingerroot and garlic; cook 3 to 5 minutes, stirring often, until lightly browned.


3. Stir in soy sauce, honey, onion and pepper flakes to coat. Reduce heat to low; cover and cook 5 minutes, stirring occasionally, until chicken is no longer pink in centre.


4. To serve, place scant 1/4 cup chicken mixture in each taco shell. Top each with lettuce. Serve immediately.


Calories: 180, Calories from Fat: 60% DV, Total Fat 7g, Saturated Fat 1g, Trans Fat 1.5g, Cholesterol 35mg, Sodium 260mg, Total Carbohydrate 18g, Dietary Fiber 2g, Sugars 4g, Protein 14g, Vitamin A 4%, Vitamin C 0%, Calcium 4%, Iron 6%, Exchanges: 1 Starch, 11/2 Very Lean Meat, 1 Fat; Carbohydrate Choices: .

  • 1 box (4.6 oz) taco shells (12 shells)


  • 3 boneless skinless chicken breasts (3/4 lb), cut into thin, bite-size strips


  • 1 teaspoon grated gingerroot


  • 1 small clove garlic, minced


  • 2 tablespoons soy sauce


  • 1 tablespoon honey


  • 1 large green onion, sliced


  • 1/4 teaspoon crushed red pepper flakes


  • 11/2 cups shredded iceberg lettuce


Want to develop lifelong habits for a healthier brain?

Over two weeks get a small daily challenge directly in your inbox that will help improve your health and reduce your chances of developing a range of health issues, including dementia

Physical exercises that help…

  • Improve your focus and concentration, and stress management
  • Increase oxygen flow to your brain
  • Increase stamina, strength, and immune function of the brain
  • Stimulate the growth of new nerve cells and connections in your brain

Foods and recipes that help…

  • Fight dementia and prevent cognitive decline
  • Support both short- and long-term brain function
  • Keep your brain young, healthy, and sharp

Puzzles and challenges that help…

  • Maximise your mood, motivation and mental wellness
  • Sharpen your short- and long-term memory
  • Stimulate your brain
  • Delay young onset of dementia





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