Sautéed Broccolini with Lemony Brazil Nuts from Diet for the MIND
Laura Morris, co-author of Diet for the MIND, loves cooking with a huge variety of nuts. Although people tend to eat their same favorite nuts over and over, Laura likes to have people branch out to cook with all different ones, like these nutrient-packed Brazil nuts.
Nuts are a brain healthy food group in the MIND diet
Nuts are one of the 10 brain healthy food groups in the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet study. This study, published in 2015, found that a diet rich in nuts (1/2 cup of nuts 5 times a week) reduced Alzheimer’s risk by 53%. Do you know the other 9 brain health food groups? Learn more: MIND diet describes 10 brain healthy food groups.
Brazil nuts are potent brain food
In this easy recipe for broccolini, Brazil nuts make up part of a lemony topping that would go well on so many vegetables. (Think roasted cauliflower, carrots, and sweet potatoes.) Brazil nuts are a potent source of selenium, a precursor to the neurotransmitter serotonin. Some studies have noted a diet high in serotonin-rich foods can help alleviate depression, improve sleep and improve cognitive function.
Prep Time | 5 minutes |
Cook Time | 12 minutes |
Servings |
people
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- 1/4 cup brazil nuts finely chopped
- 2 tablespoons lemon zest
- 1/4 teaspoon sea salt
- 1 1/2 tablespoons extra virgin olive oil
- 1 lb broccolini about 3 bunches
- 1/4 cup water
- 2 tablespoons low sodium soy sauce
Ingredients
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- Using a large pan over medium heat, add chopped brazil nut pieces. Lightly toast for 2-4 minutes or until just light golden brown and fragrant. Remove to a shallow bowl and gently mix in lemon zest (it is ok if nuts are still warm, with help open up the lemon flavor).
- Using the same pan bring to medium high heat. Add oil and heat for 60 seconds. Add broccolini and sautéed for 3-4 minutes. Add water and soy sauce and cover. Cook for 4-6 minutes or until fork tender and bright green. Transfer to plate and top with brazil nuts.
Excerpted from DIET FOR THE MIND Copyright © 2017 by Dr. Martha Clare Morris.
Used with permission of Little, Brown and Company, New York. All rights reserved.
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