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20 Healthy And Delicious Easter Recipes You Should Try This April

20 Healthy And Delicious Easter Recipes You Should Try This April

1. Roasted Jerusalem Artichokes

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    Sprinkled with feta cheese and drizzled with garlic-dill butter you can substitute potatoes in place of the sunchokes in this delicious Easter side dish. Jerusalem artichokes are also called sunchokes. They are nutty, flavorful, starch-rich roots that are native to Central America. They have a high-quality phyto-nutrition profile which includes dietary fiber, antioxidants, vitamins and minerals like potassium, iron, and copper.

    Recipe Source

    2. Tsoureki

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      Use organic eggs in this braided crown of Greek Easter bread. As per custom, the eggs are dyed a scarlet red, but you can skip the chemical coloring if you want to make it healthier.

      Recipe Source

      3. Pomegranate-Glazed Ham

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        Pomegranates have plenty of vitamins, fiber and minerals. Regular intake of this anti-oxidant rich fruit is said to keep cholesterol and blood pressure under control.

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        4. Steamed Fish with Cucumber, Borage, and Tahini Sauce

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          A healthy protein source with crunchy fiber. You can garish this Easter dish with fresh cilantro sprigs. Borage flowers have medicinal properties that are helpful in reducing fever and cough.

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          5. Garlic Butter Roasted Carrots

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            The carrots are packed with vitamin A, while the garlic helps fight both bacterial and viral infections.

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            6. Creamy Spring Peas with Bacon and Mint

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              A scrumptious blend of refreshing tastes and textures with sugar snaps, sweet green peas, salty bacon, mint and cream sauce.

              Recipe source

              7. Preserved Lemon Roast Chicken with Freekeh Salad

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                A rich citrus flavor accompanies this yummy roasted chickened served with spring onion spiked freekeh. Freekeh is toasted and cracked young green wheat. A single serving has more protein and twice as much fiber as that of quinoa.

                Recipe source

                8. Asparagus Casserole

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                  With two kinds of cheese, sour cream, mayonnaise, mushrooms and onion, this rich and velvety Asparagus Casserole is topped with crunchy fried onion.

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                  9. Whole Roasted Cauliflower with Red Wine, Shallots & Wheat Berries

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                    Portobello mushrooms, spinach and hazelnuts make this a very healthy and delicious cauliflower roast. Baby portobello mushrooms  are a nutritional powerhouse with many vitamins and minerals including selenium.

                    Recipe source

                    10. Ricotta-Pea Spread

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                      A novel and refreshing presentation of minty fresh peas and ricotta served on toasted baguette slices.

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                      11. Brown Butter Potatoes Au Gratin Tarts

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                        The perfect Easter side dish these crunchy puff pastry squares are topped with an incredible cheesy potato mixture.

                        Recipe source

                        12. Roasted Carrots and Asparagus with Almond Gremolata

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                          Roasted almonds, lemon and garlic impart such amazing flavor to this crunchy asparagus and carrot salad.

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                          13. Warm Spring Vegetables

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                            A healthy green side dish of courgettes, peas, broad beans and parsley dressed with olive oil and lemon.

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                            14. Accordion Potatoes

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                              Loaded with fiber, vitamins, iron and potassium, these roasted red potatoes are sprinkled with thyme and parsley.

                              Recipe source

                              15. Avgolemono

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                                Creamy and lemony chicken broth that is bursting with healthy nutrients.

                                Recipe source

                                16. Herby Salmon with Salad & Crushed New Potatoes

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                                  Rich with omega 3, this delicious salmon recipe includes potatoes and green vegetables.

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                                  17. Easter Carrot and Walnut Cupcakes

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                                    Protein rich cheese and healthy butter top these mini cakes filled with the goodness of carrots and walnuts.

                                    Recipe Source

                                    18. Leg of Lamb with Delicious Gravy

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                                      Roasted lamb flavored with herby butter and served with mint sauce and celeriac mash.

                                      Recipe source

                                      19. Broccoli & Goat Cheese Souffle

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                                        Serve this cheesy souffle with a tomato and fennel salad. Bake and serve immediately before its deflates. Goat milk cheese is easier to digest and lower in cholesterol than cow’s milk. It is a good source of calcium, protein, vitamin A, vitamin K, and phosphorus.

                                        Recipe source

                                        20. Pistachio, Yoghurt & Elderflower cake

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                                          An Easter treat with Almonds, pistas, greek style yogurt and free range eggs.

                                          Recipe source

                                          Featured photo credit: www.homemadebyyou.co.uk via 144f2a3a2f948f23fc61-ca525f0a2beaec3e91ca498facd51f15.ssl.cf3.rackcdn.com

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                                          Last Updated on August 12, 2019

                                          12 Best Foods That Improve Memory and Brain Health

                                          12 Best Foods That Improve Memory and Brain Health

                                          Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                          But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                          I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                          Here are 12 best brain foods that improve memory and brain power:

                                          1. Nuts

                                          The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                          Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                          Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                          Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                          2. Blueberries

                                          Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                          When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                          3. Tomatoes

                                          Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                          4. Broccoli

                                          While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                          Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                          Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                          5. Foods Rich in Essential Fatty Acids

                                          Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                          The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                          Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                          6. Soy

                                          Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                          Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                          Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                          7. Dark Chocolate

                                          When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                          Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                          8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                          Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                                          B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                                          Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                          Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                          To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                          9. Foods Rich in Zinc

                                          Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                          Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                          Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                          10. Gingko Biloba

                                          This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                                          It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                                          However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                          11. Green and Black Tea

                                          Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                          Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                          Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                          12. Sage and Rosemary

                                          Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                          Try to enjoy these savory herbs in your favorite dishes.

                                          When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                          More About Boosting Brain Power

                                          Featured photo credit: Pexels via pexels.com

                                          Reference

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