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Message A collection of simple Brain Healthy Cooking guidelines, essential ingredients, tips & recipes for cooking for one!From the Kitchen of Senior Living Residences

2 LIST OF INGREDIENTS 3 THE MEDITERRANEAN DIETIntroduction 6 VEGGIES, FRUITS & FRESH HERBS 7 WHOLE GRAINS, BEANS & NUTS 8 FISH & SEAFOOD 9 POULTRY, DAIRY & EGGS Tips to Get you Started11 MUFFINS Breakfast14 STEWED KALE AND TOMATOES 15 GARBANZO BEAN SALAD 16 TOMATO SOUP 17 STRACCIATELLA 18 LEMON CHICKEN SOUP 19 MORE SOUPS COMBOSSoups & Salads21 CHICKEN SALAD 22 LIGHT AVOCADO EGG SALAD 23 TUNA MELT 24 MORE SANDWICH COMBOSSoups & Salads26 WALNUT-CRUSTED FISH 27 MAPLE GLAZED SALMON 28 SALMON CAKES 29 CHICKEN STEW EntreesTABLE OF CONTENTS31 CHOCOLATE MOUSSEDesserts

A growing body of scientific research points to theimportant role played by diet in the cause, prevention and management of Alzheimer's disease. Our easy recipes, cooking videos, nutritional guidelines and grocery shopping lists will get you started on the road to a healthier mind and improved memory. For more resources check out: BrainHealthyCooking.com Created by:1

BRAIN HEALTHY COOKING ESSENTIAL INGREDIENTS!☐ LEMONS ☐ APPLES ☐ STRAWBERRIES ☐ BLUEBERRIES ☐ BANANAS ☐ BABY SPINACH ☐ SPRING MIX ☐ KALE ☐ CARROTS ☐ CELERY ☐ ONIONS ☐ TOMATOES ☐ CUCUMBERS ☐ FRESH GARLIC ☐ AVOCADOS ☐ PARSLEY ☐ SWEET PEAS ☐ ZUCCHINI ☐ RED SKIN POTATOES ☐ SWEET POTATOES ☐ GARBANZO BEANS ☐ WALNUTS ☐ WHOLE GRAIN BAKING MIX ☐ WHOLE GRAIN BREAD ☐ BROWN RICE ProduceBeans, Nuts & Whole Grains ☐ DRIED CRANBERRIES ☐ RAISINS ☐ SLR SPICE OF LIFE (OR OTHER SALT SUBSTITUTE) ☐ WHOLE CHICKEN ☐ WHITE FISH (HADDOCK, COD) ☐ SALMON ☐ CANNED TUNA FISH Dried Fruit & SpicesPoultry & Fish☐ EGGS☐ YOGURT ☐ PARMESAN CHEESE ☐ SHREDDED CHEDDAR CHEESE (LOW FAT) ☐ LIGHT MAYONNAISE Dairy☐ DARK CHOCOLATE ☐ PURE MAPLE SYRUP ☐ BALSAMIC GLAZE (OR DRESSING) ☐ CANNED TOMATOES (NO SALT ADDED) ☐ CHICKEN BROTH (LOW SODIUM) ☐ PANKO BREADCRUMBS ☐ SOY SAUCE (LOW SODIUM) ☐ RED WINE VINEGAR Groceries2

OUR BRAIN HEALTHY COOKING PROGRAM IS BASED ON THE MEDITERRANEAN DIETBRAIN HEALTHY COOKING FOR ONEThe Mediterranean Diet has been scientifically proven to:Promote healthy brain function, maintain cognitive health and lower your risk of developing Alzheimer'sReduce risk of chronic diseases like heart disease, vascular disease, cancer & diabetesLower inflammation & blood pressureStabilize blood sugarFight depressionHelpmany people reduce the reliance on medication 3

Enjoy meals with othersStay active Drink plenty of water Enjoy your wine (in moderation) DON'T FORGET THE BASE OF THEMEDITERRANEAN DIET...It is that easy! Just follow the pyramid... 4

Aim to get 4-8 servings of veggiesand2-4 servings of fruits per day. Add fresh herbsandspices to every meal!VEGGIES, FRUITS & FRESH HERBSBRAIN HEALTHY COOKING FOR ONETips for Cooking for One:  Enjoy your most perishable fresh produce like berries and spinach early in the week and save the cabbage for later! Buy lots of produce when it’s in season and freeze for later use. Properly store your greens and herbs in the fridge to extend their shelf life by wrapping in paper towels and sticking them in ziplock bags. Put bunches of herbs in glasses of water in the fridge. (think flowers in a vase) You can regrow some vegetables from the roots and use them again. (celery and green onions are great for this) From the Kitchen of Senior Living Residences6

Aim to get 4-6 servings of whole grainsand1-3 servings of beans and nuts per day WHOLE GRAINS, BEANS & NUTSBRAIN HEALTHY COOKING FOR ONETips for Cooking for One:  Cook in bigger batches and freeze single portions. (use a muffin tin to measure each portion) Make homemade baked goods usinga versatile whole grainbaking mix. (we recommend Hodgson Mill brand) Buy your grains, seeds and nuts in bulk to save money. From the Kitchen of Senior Living Residences7

Aim to get at least 2-3 servings of fish and seafood per week.FISH & SEAFOODBRAIN HEALTHY COOKING FOR ONETips for Cooking for One:  Look for Catch of the Day specials as cheaper alternatives. Pollock can be substituted for haddock or cod while arctic char or trout can be a cheaper alternative to salmon. When packaging your fish for the freezer, sort the fillets into meal-sized portions. This way you only thaw as much as you plan to eat in one sitting.  From the Kitchen of Senior Living Residences8

Aim to get 1-3 servings of poultry and eggs per week. Dairy should be consumed moderately, 1-3 servings per day (look for low-fat options)POULTRY, DAIRY & EGGSBRAIN HEALTHY COOKING FOR ONETips for Cooking for One:  Buy your poultry in value packs and freeze individually wrapped portions for the week. Cook once, eat all week!A whole roasted chicken for dinner can go a long way.Make chicken saladandsoups for lunch. Embrace breakfast for dinner - Learn to love eggs! From the Kitchen of Senior Living Residences9

theone and onlyMUFFINBRAIN HEALTHY COOKING F0R ONE1. Preheat oven to 400Fand line 6 muffin cups with paper liners or grease muffin cups. 2. Place Whole Grain Baking Mix into mixing bowl, cut in canolaoil. Add milk and egg. Mix until blended. 3. Spoon into6 muffin cups with paper liners or greased muffin cups and bake for 15 minutes. Basic Muffin Mix 1 Box (7 oz)Whole Grain Baking Mix 1 TBS Canola Oil 3/4 CUP Milk 1 Egg From the Kitchen of Senior Living Residences11Freeze a few of these for later if you don't think you'll consume them all in a week's time.

Mixed Berry Muffins Add 1/2 CUP of blueberries & strawberries to batter Strawberry or Blueberry Yogurt Muffins Add 1/2 CUP of berries & 1 CUP yogurt to mix Cinnamon Banana Oat Muffins Add 2 bananas, 1/2 TSP cinnamon & 1 CUP of oats Nutty Apple Carrot Muffins Add 1/2 CUP carrots, 1/2 CUP of apples, 1/2 TSP cinnamon & 1/4 CUP chopped walnuts Raisin Nut Muffins Add 2/3 CUP raisins & 1/4 CUP chopped nuts To change it up,you can also add zucchini, dark chocolate chips, cranberries, canned apples, canned pears, etc. ADD BRAIN HEALTHY INGREDIENTS TO CREATE ENDLESS MUFFIN OPTIONS! Turn your favorite muffin into a pancake and pair it with pure maple syrup! 12

thearomaticSTEWED KALE AND TOMATOES1. Rinse kale and set aside in colander. 2. In large pot or Dutch oven, heat olive oil and sauté garlic and onions until soft, about 5 minutes. 3. Carefully add kale to pot (do not completely dry, leftover water on the leaves will help cook it down), a little at a time until it cooks down enough to fit. 4. Add vinegar to pot and continue to gently toss kale leaves until they start to wilt. 5. Once wilted down (still tender, but softer), season with a little Spice of Life and pepper, and add diced Italian tomatoes. 6. Add raisins, stir and cover, let simmer for 5-8 minutes over low to medium heat. Continue to check and stir kale for about 20 -25 minutes total until very tender and fragrant. Taste for seasoning. BRAIN HEALTHY COOKING F0R ONE1/8 Red Onion, chopped 1 Garlic Clove, minced 1 TBSP Olive Oil 1/4 LB Kale, chopped 1 TBSP Red Wine Vinegar 1/2 can Diced ItalianTomatoes 1/8CUP Raisins Spice of Life to taste Black Pepper to taste From the Kitchen of Senior Living Residences14

thestellarGARBANZO BEAN SALAD1.Mix all ingredients together in a bowl. 2. Addbalsamicdressing to taste. BRAIN HEALTHY COOKING F0R ONE1/2 canGarbanzoBeans 1/4CUPCucumbers, diced 1/4CUPTomatoes, diced 1/8CUPOnions, diced 1/8CUPCelery, chopped 1/4CUPCarrots, diced 1/2CUPchopped Spinach 1/8 TSP Spice of Life ChoppedParsley to taste From the Kitchen of Senior Living Residences15

thetastyTOMATO SOUP1.Place a medium saucepan over medium- low heat and add the oil and butter. Whenthe butter melts, add the onion. Cook, stirring occasionally, until the onion is completely soft, about 15 minutes. (reduce the heat if onion is starting to brown) 2. Add garlic and cook 5 mins, stirring occasionally. 3. Increase the heat to medium and add the tomatoes and their juices to the pan. 4. Roughly crush the tomatoes with the back of a wooden spoon and cook10 minutes. Add broth and bring to a simmer. Cook at a medium simmer until the tomatoes begin to fall apart, about 15 minutes. 5. Remove the soup from the heat and cool slightly, about 10 minutes. Purée the soup in a couple of batches until smooth. 6. Return the soup to the burner over low heat and stir in the cream and add black pepper to taste. BRAIN HEALTHY COOKING F0R ONE2 TSP Olive Oil 2 TSPunsalted Butter 1/2 small Onion, diced 1 Garlic Clove 1 (14.5 oz.) candiced Tomatoes 3/4 CUP Chicken Broth 21/2TBSP Dairy Creamer BlackPepper to taste Optional garnishes:   Extra-Virgin Olive Oil   Basil leaves, julienned   Grated Parmesan Cheese   Red Pepper Flakes From the Kitchen of Senior Living Residences16

STRACCIATELLA 1. Place broth in a 2-quart saucepan and bring to a simmer. 2. In a medium bowl whisk together the egg, Parmesan cheese, breadcrumbs, and black pepper. 3. Once thebrothis simmering, stir in thecutspinach.4. Pour/scrape the cheese egg mixture, stir the egg mixture into the soup. Make sure the spoon isin motion when pouring the egg mixture into the soup. 5. Cook at a gentle simmer for another minute. Taste the soup and add more salt and pepper if you wish. Serve immediately. BRAIN HEALTHY COOKING F0R ONE4CUPSChicken Broth 1 largeEgg 4 TSP finely grated, lightly packed Parmesan cheese 1 TBSPPankoBreadcrumbs Pinch ofBlackPepper A handful ofSpinach leaves,cutinto 1/2-inch ribbons (can also useChard, Arugula,Sorrel, or any tender green)theItalian(EGG DROP SOUP)From the Kitchen ofSenior Living Residences17Saveyour leftovers for another day.

LEMON CHICKEN SOUP 1. In a large pot, combine the chicken broth, lemon juice, carrots, onions, celery, and black pepper. Bring to a boil on high, then simmer for 20 minutes. 2. Meanwhile, beat the egg yolks until light in color. Gradually add some of the hot soup to the egg yolks, stirring constantly. Return the egg mixture to the soup pot and heat through. Add the rice, chicken and spinach. Ladle hot soup into bowls and garnish with lemon slices. BRAIN HEALTHY COOKING F0R ONE4 CUPS Chicken Broth 1/4 CUP Lemon Juice 1/4 CUP Carrot,chopped 1/4 CUP Onion,chopped 1/4 CUP Celery,chopped 1/8 TSP Black Pepper 1/2 CUP cooked Brown Rice 1/2 CUP cooked Chicken, diced 8 slices Lemon 4 Egg Yolks 1 CUP Spinach, choppedtheGreekFrom the Kitchen ofSenior Living Residences18Saveyour leftovers for another day.

funcombinations totry with youringredientsSOUPSTomato Vegetable Kale Soup Onion, Carrot, Celery, Diced Tomatoes & Garlic.  Chicken, Kale & Vegetable Soup Chicken Broth, Chicken, Kale, Onion, Carrot & Celery BRAIN HEALTHY COOKING F0R ONEFrom the Kitchen of Senior Living Residences19

*t u r n a n y s a n d w i c h i n t o sal a d b y s u b s t i t u t i n g f r e s h gree n s f o r b r e a d

the classicCHICKEN SALAD1. Mix together all ingredients ina medium bowl. 2.Spread on whole grain bread or whole grain wraps. 3. Add lettuce/tomato to garnish. BRAIN HEALTHY COOKING F0R ONE1/2 CUP of Chicken, cubed 1 TBSP of Light Mayonnaise 1 stock of Celery, chopped 1 TBSP of shredded Carrot 1/2 TSP Spice of Life Pinch of Black Pepper From the Kitchen of Senior Living Residences21

theadventurousLIGHT AVOCADO EGG SALAD1. Place eggs in a saucepan and cover with water. Bring to a boil, remove from heat, and let eggs stand in hot water for 15 minutes. 2. Remove eggs from hot water, cool under cold running water, and peel. Chop eggs and transfer to a salad bowl. 3. Mash avocado in a separate bowl using a fork. Mix mashed avocado, yellow mustard, and paprika into eggs until thoroughly combined. Season with black pepper & Spice of Life. BRAIN HEALTHY COOKING F0R ONE4 Eggs 1/2 Avocado, peeled and pitted 1/8 CUP choppedGreenOnion (optional) 1/2 TSPYellowMustard 1/8 TSPPaprika BlackPepper to taste Spice of Life to taste From the Kitchen of Senior Living Residences22Save your leftovers for another day.

theultimateTUNA MELT1.Preheat the oven or broiler. 2. In a small bowl, add drained tuna, mayonnaise, red onion/ scallions, dill, lemon juiceand Spice of Life. Using a fork, mix to combine. 3. Place each bread slice onto a foil-lined baking sheet. Divide tuna, layering on top of each slice. 4. Top tuna with tomato slices. Place baking sheet under the broiler for 1 to 2 minutes until tuna is warm. 5. Divide cheese between each open-face sandwich; place under the broiler until cheese melts, about 1 minute. BRAIN HEALTHY COOKING F0R ONE1 (5-ounce) canChunk Light or Albacore White Tuna inwater, drained 1 TBSP Light Mayonnaise 3/4 TBSP choppedRedOnion orScallions 1/4 TSP dried Dill 1/2 TSP Lemon Juice 2 slices Whole-Wheat Bread or Whole-Wheat English Muffin 1 medium Tomato, sliced 1/4 CUP shredded,reduced- fat Cheddar Cheese 1/2 TSP Spice of Life From the Kitchen of Senior Living Residences23

funcombinations totry with youringredientsSANDWICHESCranberry & Apple Chicken Saladon Whole Grain Bread Chicken, Mayonnaise, Dried Cranberries, Apple, Celery, Walnuts & Parsley Tarragon Chicken Saladwith Spring Mix or Spinach on Whole Grain Bread Chicken, Tarragon, Mayonnaise, Celery, Walnuts & Parsley TunaFish Saladon Whole Grain Bread Tuna Fish, Mayonnaise, Celery, Carrots, Parsley & Spice of Life Tarragon Tuna Saladon Whole Grain Bread Tuna Fish, Mayonnaise, Tarragon, Celery, Onion, Spice of Life & Parsley Spice of Life Grilled Chicken Sandwich on Whole Grain Toast with Spring MixLettuce &Avocado BRAIN HEALTHY COOKING F0R ONEFrom the Kitchen of Senior Living Residences24

WALNUT-CRUSTED FISH1. Pre-heat oven to 425F. 2. Use a shallow baking dish and spray with non-stick cooking spray. 3. Stir together mayonnaise,dijon mustard,parsley.Pat the fish dry with a paper towel and coat with mayonnaise mixture on each side. 4. Place nuts in a shallow dish,press fish into nuts to coat each side. 5.Place fish in the baking tray, and bake for 15 -20 mins until fish flakes easily or the temperature reads 145F. BRAIN HEALTHY COOKING F0R ONE1 TBSP LightMayonnaise 1 TBSP Dijon Mustard 1/2 TSP chopped fresh Parsley or Basil 1/8 TSP Spice of Life 1/2 CUP or more crushed Walnuts 2 White Fish Fillets (approx. 5 or 6oz each)the mouth wateringFrom the Kitchen of Senior Living Residences26Save your leftovers for another day.

the simpleMAPLE GLAZED SALMON1. In a small bowl, mix the maple syrup, soy sauce, and pepper. 2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once. 3. Preheat oven to 400F. 4.Place the baking dish in the preheated oven and bake salmon uncovered for approximately 20 minutes until fish flakes easily with a fork or the temperature reads 145F. BRAIN HEALTHY COOKING F0R ONE1/8CUPpureMapleSyrup 1 TBSPSoySauce 1/2 Garlic Clove, minced 1/8 TSPBlackPepper 1/2 LBSalmon From the Kitchen of Senior Living Residences27

the perfectSALMON CAKES1. Mix all ingredients of Remoulade sauce in a small bowl and set aside. 2. Drain and reserve liquid from salmon. Mix egg, onion, bread crumbs,dill and salmon together. 3. Make into patties. If mixture is too dry to form into patties, add reserved liquid from salmon. 4. In a frying pan, heat olive oil. Place patties in pan. Brown on each side, turning gently. Drain on paper towels and serve. 5. Serve withRemoulade sauce. BRAIN HEALTHY COOKING F0R ONE1/2 LB of cooked Salmon (or a 14.75 oz can of Salmon) 1 Egg 1/4 CUP choppedOnion 1/2CUPWholeGrainBreadcrumbs 1 TBSP Extra-Virgin Olive Oil1/2 TSP driedDill Remoulade Sauce: 4 oz plain Greek Yogurt 2 oz sweet Pickle Relish 2 oz Ketchup Pinch of Black Pepper Add more flavor by adding:       Shredded Carrot   Grated Raw Onion   Fresh Lemon Zest   Small dicedRoasted     Red Bell Pepper From the Kitchen of Senior Living Residences28      

thetastyCHICKEN STEW1. In a soup pot, heat oil over high heat. Add celery and onion, and cook 4 to 5 minutes. Add potatoes, carrots, chicken broth, sage, and pepper. 2. Bring to a boil, reduce heat to medium-low, and cook 15 to 18 minutes, or until potatoes are almost fork-tender, stirring occasionally. 3. In a small bowl, combine water and puréed garbanzo beans; mix well. Pour into soup pot and stir until thickened. Add chicken and cook 6 to 8 minutes, stirring occasionally. BRAIN HEALTHY COOKING F0R ONE1 TBSP Vegetable Oil 3 stalks of Celery, cut 1 small Onion, chopped 3 Potatoes, peeled and cut 2 large carrots, peeled and cut 4 cups Chicken Broth 1/2 TSP dried Sage 1/2 TSP Black Pepper 3/4 CUP Water 1/2 can Garbanzo Beans, puréed 3 CUPS Chicken, pulled apart into 1-inch piecesSave your leftovers for another day. From the Kitchen of Senior Living Residences29

1. Break chocolate into small pieces and melt slowly over a water bath. Stir often so chocolate does not burn. Let cool to room temperature. 2. Open thecan of Garbanzo beansand drain the water into a small bowl. Save the Garbanzo beans for another recipe this week by refrigerating them. 3. Using an electronic whisk, whip theGarbanzo bean reserved water into stiff peaks. 4. Fold in room temperature chocolate and sugar until completely mixed. 5. Refrigerate for 3 hours to allow mousse to set. 6. Garnish with your favorite berries.a sweet treatCHOCOLATEMOUSSEBRAIN HEALTHY COOKING F0R ONE1 can (15 oz) Garbanzo Beans 2/3 CUP dark chocolate 1 TBSP SugarFrom the Kitchen of Senior Living Residences31 Save your additional mousse cups for dessert later this week.

LEARN MORE ABOUT OUR BRAIN HEALTHY COOKING PROGRAMGet started on theroad to YOURhealthier mind andimprovedmemory… Download easy recipes & shopping lists at our BrainHealthyCooking.com Tour an SLR community and get a gift of spices & the latest recipe cards! Stay up to date with the latest research, tips & resources on aging well at our AgeRight.org

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