recipes and ingredients to preserve your mind

2. 2
ARE YOU HUNGRY?
I’m going to feed you and your brain with some delicious recipes. Your
brain is starving for the right nutrition. The human brain is considered
the most complex living structure known in the universe.
Your amazing brain controls every aspect of your body. Just think of
what that entails. For example, your heart beats, you are able to move
your arms and legs, and stay warm and comfy… or sweat for that
matter… all compliments of your brain. The mood you’re in and the
language you speak are another aspect of your brain. It is by far the
most active organ in our body, yet it represents only 2% of our body
weight. If you were a computer, your brain is the Mother Board!
As we age, we all suffer memory loss to some degree. Usually it’s just
decreased ability to focus or remember where you put your car keys.

3. 3
Could this merely be a sign of aging, or should we pay attention to
emerging research which suggests these problems are likely related
to nutritional deficiencies, drug side effects or use of alcohol and
nicotine?
Eating the right foods may increase memory retention and cognition
andmayevenhelptopreventordelaytheonsetofcertaindegenerative
brain and memory disorders. In the coming pages, you will find
delicious recipes all focused on preserving your precious memory.
The recipes include a variety of delicious meals sure to please you and
your whole family. I’ve included a lot of nutrients that I call “memory-
loving” ingredients with each recipe, and I will now summarize them
for you here. The recipes to boost your brain power are below this
section. Bon appetit’
ALMONDS
Almonds have a high concentration of vitamin E, an antioxidant well-
known to support brain health. Almonds are also unique because
they contain L-carnitine and riboflavin. Carnitine is an amino acid and
riboflavin is vitamin B2. These are two key nutrients that positively
impact neurological activity and synapses, and work towards
preventing cognitive decline.
AVOCADO
The avocado is actually a single-seeded berry. This superfood
contains a lot of healthy monounsaturated fats which have been
studied in the prefrontal cortex, the area of your brain responsible
for planning and critical thinking. Healthy fats like this keep your cell
membranes flexible and protect your astrocytes, which are associated
with information signaling.

4. 4
Avocados are also loaded with the antioxidant glutathione (made in
your liver). Since glutathione finds its way to every cell of our body,
brain glutathione levels are critical for cognition and neural (nerve)
transmission.
BEETS
Beet stems are packed with nutrients.
Beets and beet juice increases blood flow
to the area of the brain associated with
dementia. Beets contain nitrates, which
are converted to nitrites in your mouth.
Nitrites open your blood vessels, reducing blood pressure and
increasing blood flow to places that might be lacking oxygen.
BERRIES
Berries such as strawberries and blueberries can slow down the
aging of your brain and possibly ward off dementia. Both free radical
damage and inflammatory cytokines in the blood can harm your
brain cells. Colorful berries contain flavonoids, which have super
strong antioxidant and anti-inflammatory effects. These compounds
get across the blood-brain barrier and offset the oxidative damage.
Berries actually change the way neurons in the brain communicate
according to animal studies.
BLACK BEANS
Beans are an important low-fat protein source with a high
concentration of magnesium and folate, important to over 300
chemical reactions in the body, some of which support brain health.
New research confirms that dark-colored beans including black

5. 5
beans, have more antioxidants than their lighter counterparts. All
beans contain fiber, B vitamins, iron and potassium too.
CELERY
Celery has a high concentration of luteolin, a plant compound that
maycalminflammationinyourbrain.Thisprovidesprotectionagainst
pro-inflammatory cytokines which are a major cause of memory loss
and neurodegeneration. In fact, luteolin has been associated with
improving rates of age-related memory decline in rodents. A study
published in The Journal of Nutrition evaluated luteolin, and found
thatitcouldsquashpro-inflammatorycompoundsoutsidethecentral
nervous system as well, so it’s not just brain food, it’s body food.
CILANTRO
Disorders of the brain like Parkinson’s, Alzheimer’s and certain tumors
are thought to be associated with low-grade, chronic inflammatory
cytokines in the body. Certain spices and herbs can help prevent
inflammation, including cilantro. Cilantro helps heavy metals get
flushed from your body, which
is good because these adversely
impact brain function and
memory. Interesting research has
shown that rats given an amnesia
drug (along with high doses of
cilantro) did not really suffer
from amnesia. Researchers concluded that cilantro protects memory
by suppressing an enzyme called cholinesterase. This increases
acetylcholine in the brain, often low in Alzheimer’s patients.
CUMIN
This spice contains various compounds that stimulate the brain and
help with overall cognition and attention span. It seems to block the

6. 6
breakdown of certain neurotransmitters for a while, thus improving
brain function and memory.
DILL
Dill is high in quercetin, which can improve memory and cognition.
Quercetin is also good at reducing histamine, which in excess can
impact allergies and brain retention. Quercetin is known to be a
strong antioxidant and can help protect your brain cells and blood
vessels. Dill is incredible because it also provides proper blood flow
and optimal neuronal function so you can maintain clarity.
EGGS
Eggs, especially the yolks, are high
in choline. Your brain requires
choline to make “acetylcholine,” a
neurotransmitter that is important
for maintaining memory and
neuronal communication. I don’t
worry about the cholesterol from
eggs, as studies repeatedly show this food does not adversely affect
your cholesterol, which is endogenously produced by your liver. LDL
and triglycerides rise in response to carbohydrates (breads, muffins,
cake, candy, etc). This was shown in 2006, and published in the
prestigious JournaloftheAmericanCollegeofNutrition. Don’t be afraid
of eggs, they feed your brain.
GRAPE SEED
You may not think of plump, juicy grapes or grape seeds or their
extract as nootropic, but in a way they are. Grapes are nutrient-rich
and have been enjoyed for thousands of years. Grape seeds contain
compounds that have been shown to help prevent oxidative damage

7. 7
to the brain, and this can improve your memory. Grape seed oil is a
quick and easy way to cook with a healthy oil. It can keep you feeling
sharp for its brain-loving benefits.
JICAMA
Like other fruits and veggies, jicama contains a lot of antioxidant
minerals and vitamins including the amazing vitamin C. We know
that C helps keep your arteries and blood vessels flexible and also
maximizes your immune system. Jicama is also high in B6 which
creates energy, and also drives certain metabolic reactions in your
body to create neurotransmitters such as serotonin, norepinephrine
and dopamine. Jicama is also a great vegetarian source of iron, there
is about 4 mg of iron in one small jicama root. Iron gives you rich and
healthy blood which then feeds your brain.
LEMONS AND LIMES
These citrus fruits are antioxidant-rich so they help protect the neurons
from free radical damage. Citrus also has a high content of potassium
which can help preserve nerve cells
and overall brain function. Lemons
and limes are known to improve
oxygen uptake throughout the entire
body. They increase alkalinity. If you
take a whiff of essential oil of lemon,
you’ll immediately feel an increase in
alertness and brain function. Squeeze
these guys in every dish you make: Guacamole, avocado toast, tea,
tomato cucumber salad… everything!
LETTUCE
Green leafy vegetables are high in folate which creates natural brain
neurotransmitters to help you think better. Harvard Medical School

8. 8
researchers discovered that people who ate leafy green vegetables like
romaine lettuce and spinach, as well as other vegetables (like broccoli),
showed a slower rate of cognitive decline than people who ate the least
vegetables.
MAPLE SYRUP
Maple syrup contains about 60 different antioxidants including a novel
one called Quebecol. (I’ll let you guess where that term came from!)
In patients with Alzheimer’s there are two proteins, beta amyloid and
tau peptide which tend to tangle up and clump. Pure maple syrup can
stop the tangling up of these proteins (at least in a rodent’s microglial
brain cell), which again, is associated with memory loss and dementia.
Can the consumption of maple syrup prevent Alzheimer’s in people?
We’ll never know for sure, but considering how amazing maple syrup
tastes, I’d certainly substitute it for other sweeteners when possible.
MINT
Back in 2008, research published
in the International Journal of
Neuroscience,foundthatpeoplewho
sniffed peppermint oil experienced
enhanced memory and processing
speeds. Peppermint also increased their alertness and reduces
frustration and fatigue. You can make a tea out of the mint leaves, or
add a drop of essential oil to your coffee, or add to certain foods and
baked goodies. It works by increasing blood flow to the brain which
then improves concentration and focus.
OLIVES & OLIVE OIL
The Mediterranean diet is rich in olives which have strong antioxidant
power. Olives contain compounds called polyphenols, natural

9. 9
chemicals that reduce oxidative stress (free radical damage) in the
brain. Eating a daily serving of olives might improve your memory by
25% according to research from the University of Massachusetts. A cup
of good olives contains over 4 mg of iron which is needed for healthy
blood,aswellasforthecreationofcarnitine. Carnitineistheprecursor
amino acid that ultimately forms acetylcholine, a brain chemical that
keeps you sharp. Acetylcholine declines in patients with Alzheimer’s.
PARSLEY
Parsley contains a lot of luteolin, the wonders of which you can read
about in my section on Celery above. Also, parsley has a lot of vitamin
K, about 550% of the daily recommended value! This nutrient plays a
role in the brain by limiting the amount of neuronal damage, which is
linked to Alzheimer’s. Parsley contains about twice as much iron as
spinach, which is important for making heme in red blood cells. It’s
well known to support colon health and digestion, but it’s also brain
food in my book.
PEPPERS
Capsaicin is a compound in all kinds of peppers: Chili peppers, red
peppers, green peppers and others. Capsaicin blasts new blood flow
to various parts of your body, including your noggin. It can make you
feel less achy by reducing pain signals to your brain. There are many
people who have circulatory
problems and higher risk of blood
clots which could lead to stroke or
heartattack.Cayenneinparticular,
encourages fibrinolytic activity
and helps with this. It’s from the
capsaicin found in cayenne.

10. 10
POMEGRANATE
According to research published
in the Neurobiology of Disease,
pomegranate juice may reduce
your risk of getting Alzheimer’s
disease. Mice who were exhibiting
symptoms of Alzheimer’s disease
were fed pomegranate juice and the mice were able to navigate
a water maze more quickly than mice who drank only sugar water.
Perhaps their stronger learning abilities were due to the antioxidant
effect on their brain. We know that pomegranate can attenuate
oxidative damage, and restore levels of superoxide dismutase (SOD)
as well as Catalase and Glutathione.
POPPY SEEDS
Good fats are found in poppy seeds, plus they contain a lot of trace
minerals like iron, calcium, copper, magnesium, manganese, and
zinc. Manganese plays a significant function in the formation of SOD
enzyme, which is a strong antioxidant. It protects the brain and may
also mitigate fever, mild inflammation, constipation or other minor
problems of the digestive tract.
ROSEMARY
If you sniff this essential oil, you will remember to do more things
on your to-do list. Rosemary has powerful impacts on the brain.
Carnosic acid is one active ingredient in rosemary, which is thought
to protect the brain against free radicals to prevent stroke and
neurodegeneration. This makes it a strong anti-inflammatory tool,
plus the high amount of “1,8-cineole” in rosemary oil is linked to
higher brain power. It increases blood flow to the brain too. Include

11. 11
just half a teaspoonful of dried herb, or a sprig of fresh rosemary to
get these benefits.
SEAFOOD
Fatty fish like salmon, anchovies and trout are an excellent source of
the Omega 3 fatty acids DHA and EPA, both essential for brain growth
and function, especially the DHA. It’s considered a good fat. It offsets
the bad fats in your body. Cooking the salmon in foil is easy because
none of us want to do more dishes than we have to. There’s no shame
in that.
TOMATOES
Tomatoes are an excellent source of carotenoids, antioxidants that
safeguard fat in the body. Since your brain is mainly made of fat,
this is valuable for brain function.
Lycopene, one of the carotenoids,
also regulates genes that influence
brain growth and inflammation.
Research indicates that individuals
with mild cognitive impairment as
well as Alzheimer’s disease have
lower levels of carotenoids such
as lycopene in their blood stream.
And cooking tomatoes actually
concentrates the lycopene and transforms it into a form that is easier
absorbed into the bloodstream. Yay ketchup!
TUMERIC
There are so many health benefits of turmeric and one of its primary
compounds, curcumin. This ingredient alone has been scientifically
evaluated for decades and is considered a strong antidepressant and

12. 12
anti-inflammatory agent. Curcumin raises serotonin and dopamine
while influencing many metabolic pathways, adrenal function
and biological mechanisms that cause or contribute to neuronal
degeneration. It helps reduce beta amyloid plaquing and may serve
to chelate harmful heavy metals that impact cognition.
WALNUTS
Walnuts are high in DHA (docosahexanoic acid) which is a type of
Omega-3 fatty acid that your brain is hungry for. In fact, DHA resides
in the cell membranes of every cell in your brain. DHA makes up 20 or
possibly even 30 % of the brain’s cerebral cortex, that’s basically most
of your brain – all four lobes! Eating foods high in DHA is important
to your brain and nervous system. Walnuts are also packed with
magnesium and a little natural copper. It will help catalyze hundreds
of chemical reactions, some of which improve your brain power and
protect your neurons.
And now for some delicious memory-loving recipes. Share with your
family and friends.

13. 13
AVOCADO TOAST
Memory-loving ingredients ••• Eggs, avocado, lime
INGREDIENTS
1 medium egg
1 slice sourdough bread
1 Haas avocado, mashed
Lime wedge
Salt, Pepper & Paprika Pepper
DIRECTIONS
Gently poach the egg to desired doneness in a small pan with water.
When it’s cooked as you like it, remove from heat and set aside
momentarily.
Toast the bread and spread the avocado on it. Spritz with lime
juice and add a dash of salt and pepper. Top with the egg and
sprinkle with paprika.

14. 14
BLUEBERRY GOAT CHEESE
SALAD & POPPY DRESSING
Memory-loving ingredients •••
Lettuce, avocado, berries, walnuts, olive oil, poppy seeds
INGREDIENTS
1 large head butter lettuce, torn into pieces
1 ripe avocado, cut into chunks
3/4 cup fresh blueberries
½ cup goat cheese, crumbled
½ cup chopped walnuts, lightly toasted
DRESSING
1 tablespoon organic cane or coconut sugar
1/4 cup rice vinegar
1/2 teaspoon sea salt
1/2 teaspoon ground dry mustard
1 teaspoon fresh grated onion
1/2 cup extra virgin olive oil
2 teaspoons poppy seeds
DIRECTIONS
Place lettuce in a salad bowl. Top with avocado, blueberries, and goat
cheese, then sprinkle walnuts over evenly. Set aside.
In blender, combine sugar, vinegar, salt, mustard and onion and
process for 20 seconds. With blender on high speed, gradually add oil
in a slow, steady stream. Stir in poppy seeds.
Drizzle dressing lightly over salad and serve remainder on the side.
You will have plenty of this delicious dressing for another salad or two
– just store it in the refrigerator for up to one week.

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CAESAR SALAD
& AVOCADO VINAIGRETTE
Memory-loving ingredients •••
Avocado, lemon, olive oil, lettuce, tomatoes, anchovies
SALAD
3 romaine lettuce hearts, washed and torn
1 cup gluten-free croutons
1 pint grape tomatoes, washed
6-8 strips freshly shaved parmesan
Optional - 1 can anchovy fillets
DRESSING
½ ripe avocado, cubed
2 cloves garlic, minced
1/2 teaspoon fresh lemon juice
1 tablespoon red wine vinegar
1/3 cup extra virgin olive oil
2 tablespoons grated Parmesan cheese
1/4 teaspoon sea salt
1/2 teaspoon freshly ground pepper
INGREDIENTS
Dressing: Place all ingredients in blender and blend until smooth.
Salad: Place lettuce, croutons, and tomatoes in large serving bowl
and toss with half of dressing. Lay anchovies (if desired) and shaved
Parmesan over top of salad. Offer remaining dressing on the side and
serve with additional fresh ground pepper.

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CITRUS DILL SALMON SALAD
Memory-loving ingredients ••• Salmon, dill, celery, lemon
INGREDIENTS
½ cup dry white wine
1 ½ cups water
2 pounds skinless salmon
2 tablespoons butter
DRESSING
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
Juice and zest of 1 medium lemon
3/4 cup celery, finely chopped
1/2 cup red onion, diced
2 tablespoons minced fresh dill
1 tablespoon minced fresh parsley
1 teaspoon minced fresh tarragon
Sea salt to taste (1/4 to 1/2 teaspoon)
Freshly ground black pepper to taste
DIRECTIONS
Salmon: Wash and cut the salmon into 2-inch pieces. Heat wine and
water in a shallow pan until simmering. Add salmon and butter and
cook on low until no longer translucent in the middle of each piece.
Remove salmon pieces from cooking liquid using slotted spoon and
place in large bowl in refrigerator to chill.
Dressing: Place all ingredients in a Mason jar in order listed. Dressing
will be VERY chunky. Shake well until blended, then pour over salmon.
Mix well with spoon, then return dish to refrigerator. Allow to fully chill
before serving. Delicious served over butter lettuce or on crackers.

17. 17
HERBAL BAKED SALMON
Memory-loving ingredients ••• Lemons, dill, rosemary, salmon
INGREDIENTS
1/2 cup melted butter or grape seed oil
4 cloves garlic, minced
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh dill
2 tablespoons chopped fresh parsley
Thinly sliced lemons, seeds removed
2 pounds cut salmon, skin side down
Sea salt and freshly ground pepper to taste
DIRECTIONS
Preheat oven to 375 degrees. Line a baking sheet with foil.
In a small bowl, whisk together butter, garlic, rosemary, thyme, dill,
salt and pepper, to taste.
Place salmon onto prepared baking sheet, and lay the lemons on top.
Spoon the butter and herb mixture over the salmon. Fold the sides of the
foiloverthesalmon,coveringcompletelyandsealingthepacketclosed.
Bake until cooked through, about 20 minutes.
Serve immediately, garnished with more fresh parsley.

18. 18
POMEGRANATE RICE PILAF
Memory-loving ingredients •••
Almonds, olive oil, turmeric, rosemary, pomegranate
INGREDIENTS
¼ cup slivered almonds
2 tablespoons extra virgin olive oil
1 small onion, chopped
2 garlic cloves, minced
1 cup basmati rice
1 teaspoon ground turmeric
2 cups vegetable or chicken stock
2 tablespoons fresh rosemary, minced
½ cup fresh pomegranate seeds
sea salt
freshly ground black pepper
DIRECTIONS
Heatdrypantomedium-highandaddalmonds. Toastunderconstant
observation until lightly brown, stirring as needed. Remove from heat
and set aside. Add oil to pan, then onion and garlic and cook, stirring
often, for about 5 minutes. Add rice and turmeric and stir to coat. Add
broth and rosemary and bring to a simmer. Reduce heat to lowest
setting , place lid on pan, and cook for 20 minutes. Remove from heat
and gently fold in pomegranate seeds and toasted almonds; season
with salt and black pepper.

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MEXICAN CHICKEN & RICE SALAD
Memory-loving ingredients •••
Cilantro, black beans, peppers, olive oil, avocado
INGREDIENTS
Salad:
1 cup cooked brown rice
1 can black beans, rinsed and drip dried
2 ears cooked sweet corn, cut from cobs
1 red bell pepper, seeded and chopped
1/2 jalapeno pepper, minced
2 scallions, sliced
Grilled chicken slices
DRESSING
3 tablespoons extra virgin olive oil
Juice of 1 lime
1/2 teaspoon cumin
1 clove garlic, minced
3 tablespoons chopped fresh cilantro
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
Topping:
½ large ripe avocado, cut into chunks
1/2 cup queso fresco (Mexican cheese), crumbled
DIRECTIONS
Place rice, beans, corn, peppers, and scallions in a large bowl. In
a Mason jar, add the olive oil, lime juice, cumin, garlic, cilantro (if
using), salt and pepper. Shake until well combined. Gently fold
dressing into the salad so as not to turn everything black from the
beans. At this point, you may wish to chill the salad for a while to
allow the dressing to marinate the veggies thoroughly. When ready
to serve, top with grilled chicken, avocado and the crumbled queso
fresco. Serve immediately.

20. 20
MICHELE’S PUTTANESCA SAUCE
Memory-loving ingredients •••
Seafood, tomatoes, parsley, olives
INGREDIENTS
2 tablespoons extra virgin olive oil
3 cloves garlic, minced
6 anchovy fillets
Crushed red pepper flakes
1 pound fresh Roma or San Marzano tomatoes
1 14-ounce can crushed tomatoes
Freshly ground black pepper to taste
½ cup pitted black olives, sliced
1 tablespoon capers, drained
¼ cup fresh parsley, chopped
1 tablespoon fresh oregano leaves
Fresh ground pepper to taste
Sea salt to taste
DIRECTIONS
Core and rough chop tomatoes. Set aside. Heat olive oil in sauté pan.
Add garlic, anchovies, and red pepper flakes, and cook just until garlic
is lightly golden.
Add tomatoes to pan. Cook, stirring occasionally, for about 10-12
minutes. Stir in olives, capers, and herbs.
Cook for a few more minutes, until the oregano begins to wilt, and add
salt and pepper as needed to taste. Serve over gluten-free pasta or on
rice cakes, bagels or crackers.

21. 21
PAN-ROASTED
WALNUT CRUSTED TROUT
Memory-loving ingredients •••
Rosemary, almond, egg, walnut, seafood, lemon
INGREDIENTS
2 large eggs, beaten
1⁄2 cup almond flour
2 tablespoons fresh rosemary, chopped
2 cups walnuts, finely chopped
¼ cup fresh parsley, chopped
2 teaspoons seafood seasoning (ie Old Bay)
4 trout fillets, washed and dried
2 tablespoons butter
2 tablespoons extra virgin olive oil
1 lemon, cut into chunks
Sea salt
Fresh ground pepper
DIRECTIONS
Whisk eggs with a little salt and pepper in shallow bowl and set aside.
In another shallow bowl, combine almond flour, rosemary, and a little
more salt and pepper.
Combine walnuts and parsley on a dinner plate. Sprinkle trout fillets
with seafood seasoning, then line up in this order in front of you: trout,
then almond flour mixture, then egg mixture, then walnut mixture,
then a clean plate.
Dredge trout fillets on each side in each bowl/plate, then place on
final plate ready to cook. Melt the butter and oil over medium heat,
then add trout and cook until fish is cooked through, approximately 5
minutes per side. Serve with fresh lemon chunks.

22. 22
STEELHEAD TROUT ALMANDINE
Memory-loving ingredients ••• Almond, rosemary, pepper, olive
INGREDIENTS
1/2 cup slivered almonds
1/2 cup almond flour
2 teaspoons fresh rosemary, minced
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup milk or almond milk
4 steelhead trout fillets, rinsed and dried
1 tablespoon extra virgin olive oil
1 tablespoon butter
4 garlic cloves, peeled and smashed
2 tablespoons fresh parsley, minced
DIRECTIONS
I love the beautiful pink color of steelhead, but any type of trout will
turn out delicious in this recipe.
Lightly toast the almonds in a dry pan. Set aside. Combine the almond
flour, rosemary, salt, and cayenne pepper on a dinner plate. Pour the
milk into shallow bowl. Place the steelhead fillets in the milk.
Heat a sauté pan over medium heat. Add the olive oil and butter and
heat to medium. Place the garlic cloves in the pan and sauté until
goldenbrown. Removegarlicfrompanandsetaside. Dredgethefillets
in the almond flour mixture. Add to the pan and cook 2-4 minutes per
side until cooked through and lightly golden brown. Scatter the garlic,
almonds and parsley over top before serving.

23. 23
WARM GOLDEN BEET SALAD
Memory-loving ingredients ••• Beets, lettuce, walnuts, olive
INGREDIENTS
Salad:
1 bunch fresh golden beets
¼ cup extra virgin olive oil
¼ cup fresh rosemary, minced
Sea salt
Freshly ground pepper
Butter lettuce, leaves removed, washed & dried
1/3 cup walnuts, chopped
1/3 cup blue cheese, crumbled
DRESSING
¼ cup red wine vinegar
2 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1 tablespoon fresh rosemary, minced
1 tablespoon fresh parsley, minced
1 tablespoon fresh chives, minced
¼ teaspoon sea salt
¼ teaspoon freshly ground pepper
DIRECTIONS
Preheat oven to 375. Remove stems from beets and set aside for
another use. Wash, dry and peel beets. Place in bowl and toss with
olive oil, rosemary, salt and pepper. Remove from bowl and put in
oven-safe baking dish. Cover with foil, then roast 30-40 minutes or
until very tender (note: roast time will vary widely based on beet sizes.)
Remove from oven and let cool. While beets are roasting, whisk
dressing ingredients until emulsified. Set aside. Arrange a couple
lettuce leaves on each plate. When beets are cool enough to handle,
cut into chunks and arrange on lettuce, then sprinkle with walnuts
and blue cheese. Drizzle dressing over top of each salad and serve.

24. 24
SMOKED SALMON SCRAMBLE
Memory-loving ingredients ••• Eggs, salmon, dill
INGREDIENTS
6 eggs
1/2 cup smoked salmon
4 tablespoons cream cheese
1 tablespoon minced fresh dill
1 teaspoon fresh chives
1/4 teaspoon sea salt
¼ teaspoon fresh ground pepper
1 tablespoon butter
DIRECTIONS
Whisk together eggs, smoked salmon, cream cheese, dill, chives (if
using), salt and pepper. Melt butter in pan and heat to medium-high.
Pour egg mixture into hot pan and continuously stir with wooden
spoon until desired scrambled-egg consistency. Garnish with a sprig
of dill and serve! I use flaked honey-smoked salmon when I make this.

25. 25
TROPICAL FRUIT SALSA
Memory-loving ingredients ••• Pepper, cilantro, cumin, lime
INGREDIENTS
2 large, firm mangos, peeled, chopped
½ fresh pineapple, chopped
1 red bell pepper, diced
½ medium red onion, diced
2 cloves garlic, minced
½ jalapeño, seeded and minced
½ teaspoon cumin
Juice and zest from one lime
2 tablespoons fresh cilantro, chopped
¼ teaspoon sea salt
DIRECTIONS
Chopped the mango and the pineapple into ½ inch pieces. Combine
all ingredients and chill for at least an hour before serving (but the
longer, the better!). Serve with tortilla chips. Ole!

26. 26
SCRUMPTIOUS MAPLE WALNUTS
Memory-loving ingredients ••• Walnuts, maple syrup, grape seed
INGREDIENTS
2 cups organic walnuts
2 tablespoons pure maple syrup
2 tablespoons coconut sugar
Dash of sea salt
1 teaspoon grape seed oil
DIRECTIONS
Preheat the oven to 375 degrees and line a baking sheet with
parchment paper. Mix together above and spread on the cookie sheet.
Bake 15 minutes or until golden brown.

27. 27
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28. 28
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