If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.

Prep

• ½ cup coconut, shredded
• 1 medium red kuri squash
• 1 tablespoon coconut oil
• 1 sweet onion
• 2 cloves garlic
• 2-inch piece fresh ginger
• 3 cups cauliflower
• 2 cups kale
• 1 lime
• quinoa

Preheat oven to 350°.

Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.

Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.

While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.

Following package instructions, make enough quinoa for 4 servings.

Curry

• 2 tablespoons coconut oil
• 2 teaspoon coriander, ground
• ½ teaspoon salt
• 1 teaspoon turmeric
• 1 teaspoon mustard, ground
• 1 teaspoon chile powder, ground
• ½ teaspoon cayenne, or to taste
• ½ teaspoon cumin
• ¼ teaspoon cardamon
• 2 cups chicken broth
• 1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.

When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

Your efforts will be well rewarded, though. Moist and flavorful, the turkey basks in a delicious and well-balanced sauce. Many healing ingredients comprise this meal. Fennel is closely related to parsley, carrots and dill. It has played an important role in the traditional food culture of France and Italy, dating back to ancient times. Supporting many of the body’s systems, fennel is particularly helpful for cardiovascular and colon health.
 
Prep

• 1 bunch green onions
• 2 bulbs fennel
• ¼ pound shiitake mushrooms
• 1 bunch chard
• 2 cloves garlic
• 2 inches fresh ginger

 
Roughly chop onions, fennel, mushrooms and chard. Peel and mince or press garlic. Grate ginger.
 
Marinade

• 2 inches fresh ginger
• 2 limes
• 2 teaspoons toasted sesame oil
• 2 tablespoons tamari
• 2 tablespoons freshly ground black pepper
• 2 pounds turkey cutlets

 
Grate ginger. Juice limes. In a small bowl, whisk together sesame oil, ginger, tamari, lime juice and pepper. Marinate turkey in this mixture for 1 hour.
 
Rice

• 2¼ cups chicken broth
• 1 can coconut milk
• 2 cups uncooked sprouted rice
• ½ teaspoon salt

 
Meanwhile, start rice; bring 2¼ cups chicken broth and 1 can coconut milk to a boil over medium-high heat. Stir in rice and ½ teaspoon salt; cover and reduce heat to low. Simmer 20 minutes or until rice is tender. Remove from heat, set aside.
 
Turkey

• 4 tablespoons coconut flour
• 2 tablespoon coconut oil

 
When the marinating hour is nearly up, preheat oven to 350°. Oil a large, ovenproof skillet and heat over medium-high heat.
 
Remove turkey from marinade, discard marinade. Dust with coconut flour and fry about 1 minute on each side.
 
Cover and bake until turkey reaches an internal temperature of 170°, or about 10 – 15 minutes. Remove from pan and set aside.
 
Sauce

• 3 tablespoons tamari
• 3 tablespoons rice vinegar
• 1½ tablespoons red wine vinegar
• 3 tablespoons maple syrup
• 3 tablespoons almond butter

 
For the sauce, whisk together fresh ginger, tamari, rice vinegar, red wine vinegar, maple syrup, almond butter and 2 tablespoons water. Set aside.
 
Vegetables

• 2 tablespoons coconut oil
• ¼ cup chicken broth

 
Sauté green onions and garlic in coconut oil over medium heat. Add fennel and mushrooms, continue to cook, stirring frequently until mushrooms soften. Add broth and chard and cook until bright green. Toss veggies with some of the sauce.
 
Serve
Serve veggies and turkey over rice, with a drizzle of sauce.
 
Preparation: 1 hour and 45 minutes
Serves: 4

Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.

• 2 ripe bananas
• ½ can (7 oz.) coconut milk or milk of choice
• 1 cup plain kefir (easily digestible) or plain yogurt
• 2 tablespoons almond butter
• 1 tablespoon ground flaxseed or chia seeds
  
• 1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
• 2 cups ice

Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.

Preparation: 10 minutes
Serves: 2

These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
 
Prep

• 1 cup spinach
• 2 cups shiitake mushrooms
• ⅓ cup green onions
• 1 large clove garlic

 
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic.
Preheat oven to 350˚. Oil muffin tin or use liners if you prefer.
 
Stovetop

• ½ cup uncooked millet
• 2 cups water
• ½ teaspoon salt

 
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed.
 
Bake

• 6 eggs
• 1 cup coconut milk
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 teaspoon turmeric

 
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch.
 
Serve

• ½ cup parmesan, shredded
  

 
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
 
Preparation: 45 minutes
Serves: 4

Coconut oil is made of medium chain fatty acids that have been shown to help improve cognitive functioning in older adults with memory disorders. Sweet potatoes are a good source of vitamins A and C and antioxidants. Ginger supports digestion and also has anti-inflammatory properties. This is a mild, lightly sweet soup that is popular with the whole family. I serve it over the holidays and it is always well received.
 
Soup

• 2 tablespoons coconut oil
• 1 large shallot, chopped
• 2 tablespoons fresh ginger, chopped
• 1½ teaspoons curry powder
• 4 cups chicken or vegetable broth
• 5 medium carrots, chopped
• 2 cups sweet potatoes, cubed
• 1 can (13.5 oz.) unsweetened coconut milk
• Himalayan salt to taste
• Black pepper to taste

 
In a soup pot, heat oil over medium heat. Add shallot and a splash of broth and sauté about 2 minutes. Add ginger, sauté another 2 minutes. Add curry powder and stir until fragrant.

Add remaining broth, carrots, and sweet potatoes, and simmer on medium-high heat until vegetables are tender (about 15 minutes). Add coconut milk, and salt and pepper to taste.

Use an immersion blender or blend in batches, making sure blender is not more than half full. Return to soup pot and reheat.
 
Serve
2 tablespoons cilantro, chopped
1 lime, cut into wedges
 
Serve piping hot, in bowls, garnished with cilantro and fresh lime wedges.

Preparation: 30 minutes
Serves: 4

This recipe is a lovely way to introduce cabbage into the diet. Cabbage has numerous health benefits, not the least of which is the abundance of vitamins K and C. You’ll notice that there are very few wheat-based products in this cookbook. Occasionally, though, I do like to offer couscous and other pastas for a bit of variety. Of course, if you are avoiding wheat or gluten, feel free to substitute quinoa. When paired with the bountiful benefits of the vegetables and healing spices in this recipe, couscous offers a delightful texture as well as the trace mineral selenium, which is essential for the body and difficult to find in food sources.

Prep

• couscous
• 2 tablespoons cashews
• 1 yellow onion
• 2 cups savoy cabbage
• ¼ cup cilantro
• 1 sweet potato
• 4 dates
• 1 tablespoon fresh ginger
• 3 cloves garlic
• 1 lime
• 1 can chickpeas

Cook couscous according to package directions to make 4 servings. Chop cashews and toast in a dry skillet over medium heat, stirring frequently. Set aside.

Chop onion, cabbage and cilantro. Finely dice sweet potato. Pit and chop dates. Grate ginger. Mince or press garlic. Cut lime into wedges. Rinse and drain chickpeas.

Curry

• 1 tablespoon coconut oil
• 1½ teaspoon cumin
• 1 tablespoon coriander
• 1 teaspoon turmeric
• ¼ teaspoon black pepper
• 2 cups chicken or vegetable broth
• 1 can coconut milk

Sauté onion, cumin, coriander, turmeric and pepper in a large skillet over medium heat, until onion begins to soften. Stir in cabbage, sweet potato, chickpeas, dates, ginger and garlic. Sauté an additional five minutes. Add broth, reduce heat and cover.

Simmer until sweet potatoes are tender, about 10 minutes, stirring occasionally.

Stir in coconut milk, warm a few minutes longer.

Serve
Serve over couscous, topped with cashews, cilantro and a squeeze of lime.

Preparation: 45 minutes
Serves: 4

Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid (vitamin B5) and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.

Prep

• 1 spaghetti squash
• 1 tablespoon coconut oil
• 1 medium shallot
  
• 4 cloves garlic
• 2 medium beets
• ½ cup cauliflower
• 2 carrots
• ½ cup fresh basil

Preheat oven to 350°.

Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.

Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce

• 1 tablespoon coconut oil
• 1 tablespoon fresh thyme
• 1 tablespoon fresh rosemary
• 1½ cup vegetable broth
• ½ cup coconut milk
• 1 teaspoon Himalayan salt

Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.

Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.

Preparation: 1 hour
Serves: 4

Superfood pudding is easy to prepare, though it does need to rest for several hours or overnight. Chia and blueberries are both considered “superfoods” for their health benefits. Blueberries are, high in vitamins and have anti-inflammatory properties. There is promising new evidence that blueberries can improve memory and slow down or postpone the onset of cognitive problems. Blueberries are rich in antioxidant nutrients. By reducing the risk of oxidative stress in our nerve cells, it has been reported that blueberries support us in maintaining smoothly functioning nerve cells and healthy cognitive function. Chia has an abundance of Omega-3 fats as well as being high in calcium and manganese.
 
Prep

• ½ cup sliced almonds
  

 
Toast almonds in a dry skillet over medium heat, stirring frequently, remove from heat and allow to cool.
 
Pudding

• 1 can coconut milk
  
• 2 cups plain Greek yogurt
• 4 tablespoons maple syrup
• ½ cup chia seeds
• 2 teaspoons vanilla
• ½ teaspoon Himalayan salt
• 2 pints blueberries

 
Mix the coconut milk, Greek yogurt, 2 tablespoons maple syrup, chia, vanilla and Himalayan salt. Cover and refrigerate 8–12 hours, stirring occasionally.

Mix the blueberries with the remaining 2 tablespoons maple syrup. Stir in almonds.
 
Serve
Serve in dishes with alternating layers of chia mixture and berries.
 
Preparation: 15 minutes plus 12 hours to set up
Serves: 6

Broccoli is a member of the cruciferous vegetable family, and has many benefits for all the body’s systems. In this cookbook I am focusing on anti-inflammatories, and other ingredients that have a direct benefit for cognitive support, but it is worth noting that broccoli also enhances detoxification and has antioxidant benefits. It also supports digestion, cancer prevention, and cardiovascular systems. Almonds reduce risk of heart disease, lower cholesterol, and protect against diabetes and cardiovascular disease.

Prep

• ½ cup almonds, slivered
  
• 1 medium yellow onion
• 3 ribs celery
• 2 tablespoons parsley, fresh
• 2 cloves garlic
• 2 heads broccoli

 
Toast almonds in a dry skillet over medium heat, set aside. Chop onions, celery and parsley. Peel and press or finely chop garlic. Chop broccoli, peel and chop stems as well.

Soup

• 1 tablespoon olive oil
  
• 1 tablespoon tamari
• 1 tablespoon thyme, fresh
• 1 tablespoon marjoram, fresh
• 1 teaspoon Himalayan salt
• 1 teaspoon black pepper
• 2 cups chicken stock
• 3 tablespoons almond butter
• 1 can coconut milk

 
In a Dutch oven or soup pot, sauté onion, garlic, tamari, thyme, marjoram, salt and pepper in olive oil over medium heat until onions are soft. Add broccoli and celery and continue to cook, stirring frequently, for 5 – 7 more minutes.
 
Add stock and almond butter, increase heat and bring to a boil. Reduce heat to simmer, simmer until broccoli is nearly done, careful to not overcook. Remove from heat, allow to cool slightly.

Using an immersion or countertop blender, puree soup, and stir in coconut milk.

Serve
Serve soup garnished with parsley.

Preparation: 1 hour
Serves: 4

The sweet potatoes pair beautifully with the mushrooms and the rich coconut milk sauce. This dish is comprised of healing ingredients that will delight your entire family and impress your guests. You will get plenty of essential amino acids from the quinoa. Chicken and cremini mushrooms provide B-vitamins, particularly B3 (Niacin), which is a powerful antioxidant. Spinach provides vitamins K and A, in addition to calcium, magnesium and zinc. This combination promotes tissue repair and helps to alleviate the damage associated with the aging process.

Prep

• quinoa
  
• 2 pounds boneless skinless chicken
• 1 pound cremini mushrooms
• 1 shallot
• 1 sweet potato

Preheat oven to 350°.

Cook quinoa according to package directions, enough to make 6 servings.
Slice chicken into strips. Slice mushrooms. Peel and slice shallot. Dice sweet potato.

Stovetop

• 2 tablespoons coconut oil
  
• 1 cup chicken broth

In a frying pan, brown chicken in coconut oil on both sides. Add broth, mushroom and shallot, and continue to cook a few minutes longer, stirring frequently.

Bake

• 1 cup coconut milk
  
• 1 cup chicken broth
• 1 teaspoon Himalayan salt
• 1 teaspoon black pepper

In a small bowl, whisk coconut milk and another cup of broth.

Place sweet potato in baking dish, add chicken mixture, and sprinkle with salt and pepper. Pour coconut milk and broth over. Cover and bake 20 minutes, or until sweet potatoes are soft.

Serve
1 tablespoon capers
2 cups baby spinach

Just before serving, stir baby spinach into warm chicken and sweet potato mixture. Spoon over quinoa and sprinkle with capers.

Preparation: 45 minutes
Serves: 6