Dr. Amen's Blog

I meet people all the time who ask me how to make brain healthy foods at home. I try to give them a few tips, but what they really want are recipes. I don’t carry recipes around in my pocket so it’s hard for me to say, “Here, if you want to boost your brain, make this for dinner tonight.”

Now, I’ve solved that problem thanks to my gorgeous and talented wife Tana Amen. She has written a wonderful cookbook—Change Your Brain, Change Your Body Cookbook—that’s based on the brain healthy eating principles I write about in my new book Change Your Brain, Change Your Body.

Here’s a sample recipe from the new cookbook that I love. You can make it for dinner tonight.

HEALTHY TURKEY CHILI

Ingredients:

1 tablespoon refined coconut oil

1 pound lean ground turkey (free range, hormone free)

1 cup chopped onion

*Optional: 1 jalapeno pepper (makes chili pretty spicy)

3 cloves chopped fresh garlic
1 teaspoon chili powder
1 small can Ortega chilis

1 tablespoon fresh oregano

1 teaspoon cumin seed
1-2 teaspoons Real Salt

3 cups diced tomatoes, fresh or organic canned (no-salt-added variety)

2 cups chicken or vegetable broth

2 cups chopped celery

1 cup chopped bell peppers

1/2 cup zucchini

2 cups cooked kidney beans, drained (you may use canned if you don’t have time to cook beans)

1 cup cooked black beans or chickpea beans

Preparation:

1. Note:  It is my preference to cook the vegetables as little as possible.  As a result you will be blending them in step 4.  However, if you prefer not go through the process of blending the vegetables, and prefer cooking the vegetables, you will need to sauté them as step 1.  In that case, heat a teaspoon of refined coconut oil in a large skillet over medium heat for about 1 minute.  Add bell pepper and celery for about 2 more minutes.  Then proceed to step 2.
2. In a large saucepan or pot, brown turkey meat in refined coconut oil over medium heat.  Crumble turkey and break apart as much as possible.  Add onion stirring for about 2 minutes.
3. Add garlic, jalapeno (if using), chili powder, Ortega chilis, oregano, cumin seed, salt, and tomatoes.  Mix thoroughly until spices are well blended with meat and meat is browned (no longer pink).
4. Add broth.
5. Optional: Dish out 2 cups of chili mixture.  Put about one cup of chili at a time into the blender.  Add ½ cup of chopped bell pepper, zucchini, and celery at a time and purée.  Pour mixture back into the remaining chili pot.  *Adding the puréed vegetables not only makes the chili tasty, but is a great way to add fiber and vitamins without overcooking.
6. Add beans.  Stir thoroughly and heat through on medium-low, about 5 minutes.
7. Serve hot.

8 servings

BRAIN BOOSTERS

50 best brain foods: turkey, tomatoes, bell peppers, black beans

Brain healthy spices: garlic