Editorial
Front Page - Friday, December 24, 2010
Kay's Cooking Corner
Baked Berry Oatmeal
Kay Bona
“Another year older, another year wiser.” Isn’t that how the old proverb goes? I’m not so sure of that, it seems like the older I get, the more I forget! My kids will back me up on that too!
I was reading a food article recently about eating foods that will help to prevent memory loss. I’m sure you have heard the old adage, “You are what you eat”... hum-m-m. I say this as I sit here eating Taco Bell. Back to the brain food. Several studies have shown that certain foods will boost your memory, and optimize brain health.
One 25-year Harvard Medical School study of more than 13,000 women showed participants who ate relatively high amounts of vegetables over the years had less age-related decline in memory. Cruciferous vegetables and leafy green vegetables had the biggest effect on helping retain memory during the course of the study. In another study, the phytochemicals, anthocyanin and quercetin, actually reversed some of the age-related memory deficits in laboratory animals.
•Some of the best cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower and bok choy.
•Some of the best leafy green vegetables: spinach, collard and mustard greens, kale and Swiss chard.
•Some of the best foods for anthocyanin: Berries (all varieties), cherries, black currents, eggplant, red, black and purple grapes, plums, rhubarb, red onion, red apples, red/purple cabbage and red beets.
•Some of the best foods for quercetin: Onions (red, yellow, white), kale, leeks, cherry tomato, broccoli, blueberries, black currants, elderberries, apricots, apple with skin (Red Delicious) and red, purple and black grapes.
One of the most famous memory-enhancing herbs is rosemary. The motto of the plant has long been “rosemary for remembrance” and now researchers know why. Rosemary is rich in the antioxidant, carnosic acid, which dilates the cerebral vascular tissues. Studies have shown that even the smell of rosemary can improve memory performance in office workers. No one is sure exactly how it works, but researchers do know it stimulates the brain’s neurotransmitters.
Another food, or drink, which seems to have memory benefits, is tea. About 5,000 years ago, the inventor and Chinese emperor, Shen Nung, discovered that the combination of a certain wild leaf in hot water produced an invigorating beverage. He called it “cha” from the Chinese word meaning “to investigate” a word which we now know as chai or tea. The antioxidants in tea are called polyphenols which have repeatedly been shown to improve cognitive function and memory. Tea contains a calming amino acid called theanine, which helps reduce the jitters, and keeps the mind relaxed and focused.
Ok, I finished eating my Taco Bell, and am now drinking a cup of hot tea. Pomegranate Green Tea, no less. You know, deep, red fruit – antioxidants, polyphenols? I feel I am washing out the negative effects of the tacos!
I did remember that it is almost New Year’s Eve, and you are probably looking for a good, recipe. If you have company staying with you, here’s a great brain-healthy, breakfast casserole. Happy New Year and be safe over the holidays!
Baked Berry Oatmeal
2 1/2 cups regular rolled
oats
1/2 cup steel-cut oats
2 tsp baking powder
1/2 tsp salt
1/2 ground cinnamon
2 cups milk
1 egg, beaten
1/3 cup applesauce
1/4 cup oil
1/4 cup honey
1/4 cup packed brown sugar
2 cups fresh or frozen fruit
(strawberries or
blueberries)
strawberry jam or yogurt
for garnish
Preheat oven to 400 degrees. In large bowl, stir together first 5 ingredients. Set aside. In medium bowl, mix next 6 ingredients; add to oat mixture and stir until combined. Pour into greased casserole dish. Bake uncovered for 20 minutes. Remove from oven and stir in fruit. Bake uncovered another 20 minutes, or until lightly browned. Spoon into bowls. Serve with yogurt and warmed jam on top.
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