Enjoy these wining healthy green recipes from Goop Magazine.
Collard Roll-Ups with Coconut Curry Kale
By Diane Hoch
4 large collard leaves
1/2 cup water
5 cups purple kale, torn into small pieces
2 tablespoons coconut oil
2 tablespoons garlic, minced
1 tablespoon orange juice
1 tablespoon maple syrup
1/2 teaspoon curry powder
1/4 teaspoon orange zest
1/4 teaspoon sea salt
1 avocado, sliced
1 carrot, cut into ribbons with peeler
1 tablespoon horseradish root, grated
To blanch collard leaves: Add about 1 inch of water to a large sauté pan (to coat the bottom with liquid). Bring to a boil. Place a collard leaf in pan and blanch until it turns bright green, about 10-15 seconds on each side. Repeat with remaining leaves. Let cool and then cut out the thick part of the spine, leaving at least 8 inches to fill and roll. Set aside.
In a large sauté pan over medium heat, add coconut oil. Once melted, add garlic, orange juice, orange zest, maple syrup, curry powder, and sea salt. Mix well and sauté until mixture begins to bubble, approximately 2 to 3 minutes. Add kale and toss to coat. Cook until the kale becomes tender and wilted, approximately 3 to 5 minutes. Remove from heat and set aside to cool.
Place collard leaf top-side down on a cutting board. Spread 1/4 of kale sauté in the center of the leaf horizontally. Then add 1/4 of the avocado slices and a 1/4 of the carrot ribbons. Roll the collard leaf around the ingredients from the bottom up, like a sushi roll. Cut any excess from the leaf at the end. Slice with a sharp knife into 1 1/2 inch sections. Sprinkle with freshly grated horseradish and enjoy!
2 to 3 ounces pancetta, diced into small cubes (use an additional tablespoon of olive oil if you omit the pancetta)
1 pound Tuscan kale, center ribs and stems removed (about 8oz | 250g once trimmed)
1 sprig rosemary
1 chile de árbol (optional, a pinch of red pepper flakes works nicely, too)
1 cup yellow onions, sliced
2 garlic cloves, minced
1/4 cup toasted breadcrumbs
splash of vinegar
freshly cracked black pepper
for the breadcrumbs*
2 cups bread cubes, torn from a fresh or day-old loaf ( suggest sough dough, or substitute nuts)
3 tablespoons olive oil
Bring a large pot of water to a boil over high heat. Add 1 tablespoon kosher salt. Working in 2 batches (or 1 if you're using a large enough pot), blanch kale for 2 minutes. Drain, let cool, and squeeze out excess water with your hands. Coarsely chop; set aside.
Meanwhile, place the pancetta in a large sauté pan over low heat and cook covered for 15 minutes. Remove cover and cook for about five minutes more or until the fat has rendered and the pancetta is crisp. Remove pancetta with a slotted spoon and place on a paper towel-lined plate. Set aside.
Add 3 tablespoons of olive oil to the pan with the pancetta fat and place over medium heat. Add the rosemary sprig and chile (if using), and let sizzle, shaking pan every so often, for about 1 minute. Reduce heat to medium-low and add onion. Season with 1/2 teaspoon kosher salt. Cook for 2 minutes, then add the garlic. Continue cooking stirring every so often until onion is soft and starting to brown, about 5 to 7 minutes. Discard rosemary and chile. Add remaining 2 tablespoons oil and kale; stir to coat. Season with 1/4 teaspoon kosher salt, reduce heat to medium-low, and cook, stirring every 5 to 10 minutes, until kale turns almost black and is slightly crisp at edges, about 30 minutes total.
Meanwhile, bring a small shallow saucepan to a simmer. Crack each egg into a small bowl or ramekin. Sprinkle a couple of teaspoons of vinegar into the pot of water. When the kale has cooked for about 25 minutes, adjust the heat of the water so that it's barely simmering—you don't want to see any bubbles or movement. Use the handle of a wooden spoon to make a whirlpool in the water, then drop one egg into the center of the whirlpool. Repeat with the other egg. Adjust the heat to keep the water just below a simmer. Set the timer for 3 minutes. Using a slotted spoon, lift one egg up from the water and shake it. The yolk should jiggle a little bit, but shouldn't look too loose. When the eggs are cooked to your liking, remove each one with a slotted spoon and transfer to a paper towel-lined plate.
When the kale has finished cooking, stir in the breadcrumbs and the pancetta. Taste and adjust seasoning if necessary. Divide the kale mixture between two bowls. Top each with an egg. Season with pinch of salt and pepper.
* To make the breadcrumbs: Place bread in a food processor and pulse until crumbs are coarse. Toast crumbs in about 3 tablespoons olive oil in a large skillet over medium-high heat, tossing frequently, for about 5 minutes or until crumbs are crunchy and golden brown. Add a little more olive oil if necessary. Season with a pinch of kosher salt, and let cool on a paper towel-lined plate.
We’ve all come to accept the notion that our brain will shrink as we age. And nowhere in the brain is this decline more impactful than in the hippocampus, the memory center, one of the primary brain areas that’s first to decline in Alzheimer’s disease.
Researchers measuring the size of the hippocampus show a clear correlation between shrinkage of the hippocampus and declining cognitive function. So, at least as it relates to the hippocampus, size does matter.
However, new and exciting research challenges the notion that this is just a natural part of the aging process and shows that we have the potential to actually grow new cells in this vitally important area of the brain. We can actually expand the hippocampus in size and enhance memory function.
The growth of new brain cells is enhanced under the influence of a specific protein called BDNF. There is no drug that will increase BDNF, but animal research has long recognized that aerobic exercise causes a robust increase in BDNF levels, which increases both the growth of new cells in the hippocampus and boosts memory.
But while animal research has long confirmed the relationship between aerobic exercise and the growth of new brain cells, this relationship has been only recently demonstrated in humans.
Neuroscientist Kirk Erikson and his research team at the University of Pittsburgh, publishing in the Proceedings of the National Academy of Science studied a group of 120 adults for a year. Half the group was given a stretching program to perform three times a week while the other half engaged in three days of aerobics each week.
After one year, the two groups were evaluated looking at three parameters. First, using MRI scans, the change in size of the hippocampus was calculated. Second, serum measurements before and after the trial were measured. And finally, the study measured memory function at the beginning and end of the trial.
The results were breathtaking. While the group doing the stretching program had a decline in memory, hippocampal size, and BDNF levels, the aerobics group showed not only improvement in memory, but an increase in the size of the hippocampus accompanied by an increase in their blood levels of BDNF.
The authors concluded: “These results clearly indicate that aerobic exercise is neuroprotective and that starting an exercise regimen later in life is not futile for either enhancing cognition or augmenting brain volume.”
What’s more, research just published several weeks ago in the Journal of the American Medical Association showed that blood levels of BDNF almost perfectly predict future risk for developing dementia as long as 10 years in the future.
The results of these studies have huge implications. There is no effective treatment for Alzheimer’s disease and yet, simple aerobic exercise can turn on the genetic machinery to manufacture BDNF, the brain’s “growth hormone,” creating new neurons in the brain’s memory center and actually improving memory.
Despite the lack of any pharmaceutical development to enhance this process, you have direct control of your BDNF levels and thus the fate of your brain.
You can increase your BDNF levels and enhance the growth of new brain cells and memory. Here’s how:
Engage in regular aerobic exercise. I recommend 20 minutes per day, six days each week. A good target heart rate is around 180 minus your age. Your specific target rate will depend on your level of fitness as well as medications you may be taking.
Get your omega-3s. The omega-3 DHA, like aerobic exercise, has been shown to activate the genes that turn on BDNF production. So take a supplement that contains DHA. DHA is available in fish oils as well as algae-derived (suitable for vegetarians). While krill oil is popular, the DHA content is typically only 10% of fish or algae-based products.