The Healthy Benefits of Breakfast
Photo ©iStockphoto.com/ Edward Bock
Eating a healthy meal in the morning not only kick starts our learning and memory abilities, it also helps us maintain a proper body weight, notes Dr. Carol Greenwood in a new e-book, titled MINDfull.
The book includes more than 100 recipes – some contributed by star Canadian chefs such as Mark McEwan – and is designed to help people maintain a brain-healthy diet. The recipes are paired with a wealth of nutritional information from Dr. Greenwood, a senior scientist at Baycrest’s Rotman Research Institute and Canada’s leading professor of nutrition and brain health.
For the busy home cook, Greenwood and co-authors Daphna Rabinovitch, an award-winning recipe developer and food writer, and Joanna Gryfe, a food and media graduate, provide advice on the best foods to eat throughout the day to keep the brain functioning well.
A nutritious breakfast, for example, not only fuels the brain but research shows that those who start their day this way have a lower body weight and a lower body mass index (BMI) compared to those who skip breakfast.
MINDfull RECIPE: Breakfast Burritos
By vegetarian cookbook author Nettie Cronish
Prep time: 20 minutes
Cooking time: 25 minutes
1/4 cup chopped dried apricots
1/4 cup chopped dried apple or mango
1/4 cup dried cranberries
1 cup apple juice
1 cardamom pod, cracked, or 1 small cinnamon stick
1 can (14 oz/398 mL) pinto or black beans, drained and rinsed
1/4 tsp. salt
4 ten-inch tortillas (whole wheat, corn, sprouted, unbleached, flax or pesto)
1/4 cup salsa and/or grated cheddar cheese (optional)
In a saucepan, combine apricots, apples, cranberries, apple juice and cardamom. Heat over low heat for 5 minutes.
Add beans and bring to a boil. Reduce heat. Boil gently, uncovered, and stir often for about 10 minutes or until liquid has almost evaporated. Discard cardamom. Add salt.
In a skillet, warm each tortilla over medium heat for 2 minutes, turning once.
Place ½ cup of the filling down the centre of each tortilla, leaving about a 1-inch border at bottom and top. Fold bottom edge over filling; fold sides over. Roll up from bottom.