Brain Food Miso Sea Bass

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Brain Food Miso Sea Bass

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Brain Food Miso Sea Bass

  1. 1. Eat Smart to be Smart... Better Brain Health and a Healthier You October 15, 2011
  2. 2. “ You Are What You Eat” <ul><li>A Nutritious and Well-Balanced Diet: </li></ul><ul><ul><li>Keeps our brain and bodies function at its best </li></ul></ul><ul><ul><li>Reduces effects of age related conditions </li></ul></ul>
  3. 3. <ul><li>Omega-3 Essential Fatty Acid </li></ul><ul><ul><li>Overall beneficial to your physical health </li></ul></ul><ul><ul><li>Essential for brain function - Improved clarity, reasoning, memory, recall and focus </li></ul></ul><ul><li>Salmon, Rainbow Trout, Albacore Tuna, Herring and Pacific Halibut. </li></ul>Fish
  4. 4. <ul><li>Omega 3 and 6 Fatty Acids, Folate </li></ul><ul><ul><li>Prevents cognitive decline </li></ul></ul><ul><ul><li>Natural antidepressants </li></ul></ul><ul><li>Vitamin E </li></ul><ul><ul><li>Antioxidant </li></ul></ul><ul><ul><li>Less cognitive decline </li></ul></ul><ul><li>Vitamin B6 </li></ul><ul><ul><li>increasing energy levels and immune function </li></ul></ul><ul><li>Walnuts, Pecans, Almonds, Brazil Nuts, Cashew and Hazel Nuts. </li></ul><ul><li>Pumpkin, Sunflower and Flax Seeds </li></ul>Nuts & Seeds
  5. 5. <ul><li>Vitamin B12 </li></ul><ul><ul><li>fatty acid synthesis </li></ul></ul><ul><li>Iron </li></ul><ul><ul><li>transport of oxygen to the blood </li></ul></ul><ul><ul><li>Improves cognitive function </li></ul></ul><ul><li>Folate </li></ul><ul><ul><li>cell production and maintenance </li></ul></ul><ul><li>Vitamin B6 </li></ul><ul><ul><li>increasing energy levels and immune function </li></ul></ul><ul><li>Kale, Spinach and Cabbage </li></ul>Leafy green vegetables
  6. 6. <ul><li>Folate </li></ul><ul><ul><li>Improve cardiovascular function/reduce heart disease </li></ul></ul><ul><li>Thiamine </li></ul><ul><ul><li>Improve your memory </li></ul></ul><ul><li>Whole Wheat, Brown Rice, Bran, Wheat Germ, Wild Rice, Barley and Oats. </li></ul>Whole Grains
  7. 7. <ul><li>Improve immune system </li></ul><ul><li>Friendly bacteria </li></ul><ul><li>Vitamin B12 </li></ul><ul><li>Minerals: zinc, copper </li></ul>Miso
  8. 8. Miso Seabass with Daikon & Carrot Namasu, Baby Arugula & Brown Rice <ul><li>Prepare miso marinade </li></ul><ul><ul><li>Put sake and mirin in a sauce pan and heat. Bring to a boil and allow alcohol to evaporate. </li></ul></ul><ul><ul><li>Over medium heat, add miso paste and blend in with a spatula. until mixture is smooth. </li></ul></ul><ul><ul><li>Turn heat to high and add Stevia. </li></ul></ul><ul><ul><li>Stir mixture until Stevia is dissolved. Remove from heat and let cool. </li></ul></ul><ul><li>Cut fish into 2-3 oz portions. And if fish still has skin, score the skin to allow marinade to go into flesh. </li></ul><ul><li>Spread the miso marinade on a tray for marinating, place the fish in the marinade and set in the refrigerator for 2 -3 days. </li></ul><ul><li>To cook, preheat pan on medium heat with the safflower oil and brown each side of the fish. Then pour remaining marinade in the pan and let simmer for 10 minutes. </li></ul><ul><li>Transfer fish to desired plates and serve with pickled vegetables, seasoned fresh arugula, and brown rice. Garnish with sesame seeds. </li></ul><ul><li>Ingredients: </li></ul><ul><li>(Serves 2) </li></ul><ul><li>8oz Sea Bass </li></ul><ul><li>Pickled ginger </li></ul><ul><li>Miso Marinade </li></ul><ul><li>Sesame seeds (to garnish) </li></ul><ul><li>Miso Marinade recipe </li></ul><ul><li>4 oz Japanese sake </li></ul><ul><li>4 oz Mirin </li></ul><ul><li>10 oz White miso paste </li></ul><ul><li>1 Tb Stevia </li></ul>
  9. 9. Daikon & Carrot Namasu <ul><li>Place Dashi, Vinegar, Stevia and Sake in a sauce pan and bring to a boil. </li></ul><ul><li>Pour mixture over daikon and carrot strips and marinade overnight or at least 2 hours. </li></ul><ul><li>Ingredients: </li></ul><ul><li>1cup Carrots, shredded </li></ul><ul><li>1/3 cup Daikon radish, shredded </li></ul><ul><li>1 cup Dashi stock </li></ul><ul><li>2 Tb Rice vinegar </li></ul><ul><li>½ tsp Stevia </li></ul><ul><li>2 tsp Sake </li></ul>

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