Broccoli Rising and (Brain) Fog Alert
Wow, I just love your brain. It’s one of the cutest things about you But I worry your brain needs looking after. It’s malnourished. It’s not your fault or your brain’s fault — it’s the firehose blast of fake news, misinformation, propaganda and toxic messaging we’re being fed. Blame bots, blame AI, blame social media, even traditional media, but this kind of malnutrition can lead to brain fog, anxiety, bad mood and bad decision-making. So how should you feed your brain?
Take control of the information you receive.
Determine the source of information
Limit your exposure to social media
Take control of your second brain, also known as your gut, microbiome and enteric nervous system (ENS). Feed it right.
Dial down or cut out foods that contribute to depression and brain fog — processed meats, sugary processed drinks and desserts, and other ultra-processed foods (UPFs). Or call it what it is — junk food. By any name, it creates Iinflammation in your brain and body and increases your risk for nasty diseases galore.
Nourish your brain — and belly — with foods linked to brain power
Harvard Medical School and Mass General’s McCance Center for Brain Care each offer recommendations. Fish and eggs are off the menu for vegans, and with bird flu eggs should be off your list too. Don’t worry, plants make up most of the best foods to feed your brain, and have I got recipes for you, so bring ‘em on:
fruit — especially flavanoid-intense beauties like blueberries and pomegranate
leafy greens — rich in folate and beta-carotene and just all-around wonderful for you
soy —for protein and phytonutrients
whole grains — offering complex carbs, giving your brain the power to address complex issues.
seeds and nuts — high in healthy fats and antioxidants, especially walnuts, my most favorite nut, with oodles of omega-3
coffee and tea — caffeine is our friend
Ripe, sweet, juicy and beautiful, fresh fruit needs no adornment. But okay, if you have the urge to dress it up or make it more substantial:
Dip slices in some magic dust
Fold berries into a quick bread batter
Top oatmeal or belila with chopped fresh or dried fruit. That way, you get fruit and whole grains too — treat yourself to a double dose of brain food
Leafy greens — I’ve said it before, I’ll say it again, leafy greens of every kind offer value for your wallet and your wellness. Enjoy them in this herb-rich stew
this green gumbo
or this bright-flavored quick sauté
Nuts and seeds — walnuts offer healthy fat and fabulous flavor in vegan chorizo
and seeds rule in seven seed quinoa
getting soy is easy and awesome with creamy tofu salad
make it more of a meal with Hetty McKinnon’s sheet pan noodles with glazed tofu
or go with a vegan spin on Viet Noodles
Whole grains make a great base for a bowl that can swing all kinds of ways, including Biblical, tropical, and Africa-inspired.
Coffee makes both McCance’s list and Harvard’s list for brain-boosting, and yay for that. I love coffee, but that doesn’t mean I drink a lot of it. I limit it to two cups in the morning— strong and hot, mellowed with a good glug of steamed oat milk and sweetened lightly with stevia. Strong, hot, mellow, and slightly sweet — attributes I’d like for myself as well.
These plant-based foods, vibrant, body-supporting and brain-boosting on their own, are even more sumptuous and powerful when combined in
Mexican chocolate love bites — a Valentine’s Day delight
Enjoy these foods, blow out that brain fog, and keep your brain your brain in topcondition. Wanna know how that adorable brain of yours is functioning?? Take McCance Center for Brain Care’s brain quiz.
February is Black History Month so raise your glass with one — or both! —of these brain boosting, spirit lifting juices from WiBi Ashley, better known as plant-based Chef WiBi
February 9 SuperBowl LIX, a large sporting event
February 10 World Pulses Day, celebrating leguminous goodness
February 14 Valentine’s Day — it’s always a good time for love
February 17 President’s Day
February 20-23 South Beach Wine and Food Festival
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Right back at you, my brainy vegan comrade!