The Healthy Mind Cookbook: Big-Flavor Recipes to Enhance Brain Function, Mood, Memory, and Mental Clarity

The Healthy Mind Cookbook: Big-Flavor Recipes to Enhance Brain Function, Mood, Memory, and Mental Clarity

by Rebecca Katz, Matt Edelson


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A collection of more than 120 recipes formulated to optimize brain health, boost memory, improve mood, sharpen the central nervous system, and more.

Depression, ADHD, memory loss, agitation: These may seem like inevitable byproducts of modern lives spent multitasking, not getting enough sleep, and operating on digital overload. But while much of the brain’s work still remains a mystery, a growing body of scientific evidence suggests that the food you eat directly affects how well your brain functions. Brain health also plays a significant role in staving off diabetes, heart disease, and Alzheimer’s disease.

In The Healthy Mind Cookbook, Rebecca Katz has harnessed the latest research on the brain to identify the foods that can improve the brain’s ability to control cognition, emotion, and physical function—all of which dictate memory and mood. She then translates the very best of brain science into the kitchen, using delicious nutrient-dense foods as a tool for promoting a healthy mind from childhood through the golden years. 

With a culinary pharmacy listing the benefits of key ingredients, complete nutritional details for each dish, and flavor-packed recipes for every meal of the day, including Avocado and Citrus Salad, Sweet Potato Hash, Turkish Lamb Sliders, and Chocolate Cherry Walnut Truffles, The Healthy Mind Cookbook will help lift the fog of everyday life so you can reach your full physical and mental potential.

Product Details

ISBN-13: 9780525616108
Publisher: Potter/Ten Speed/Harmony
Publication date: 03/22/2019
Pages: 256
Sales rank: 174,979
Product dimensions: 7.40(w) x 9.50(h) x 0.70(d)

About the Author

REBECCA KATZ, MS, is an accomplished chef and national speaker who has worked with the country’s top wellness professionals and taught patients and doctors at leading cancer centers about the powerful role of food in cancer care. She is the former senior chef and nutrition educator at Commonweal’s Cancer Help Program, executive chef emeritus for the renowned Food as Medicine professional training in medical nutrition therapy, and co-founder of Healing Kitchens, a company that helps people translate nutrition and culinary science to the everyday plate through online and live courses, including The Cancer-Fighting Kitchen Course. She also consults for Dr. Andrew Weil’s Arizona Center for Integrative Medicine premiere nutrition conference for health professionals, and is the author of Clean Soups, The Healthy Mind Cookbook, The Longevity Kitchen, and One Bite at a Time. She has been featured in the Washington Post, The Atlantic, on, and on National Public Radio, among other national media. She lives in the San Francisco Bay Area with her husband and two loyal kitchen dogs, Lola and Blossom. Visit for more information.

MAT EDELSON is an award-winning science, health, and sports writer. He is the former anchor/director of the Johns Hopkins Health Newsfeed, a nationally syndicated daily radio program. He lives in Washington, DC.

Read an Excerpt

Gingered Butternut Squash Soup with Walnut Cream 
Makes 6 servings  •  Prep Time: 15 minutes  •  Cook Time: 20 minutes

There’s something invigorating about the fall. The crispness in the air, the world settling down for a long siesta . . . these changes around me, trigger changes in the kitchen. My bellwether of the season to come is butternut squash soup. The squash is high in potassium and vitamin B6, which benefits nerve health, and paired with apple and ginger it is as soothing as it gets. The walnut cream gives the soup that satiating taste that befits the feeling of coming home after a brisk fall walk.

Walnut Cream
1 cup walnuts, toasted 
3/4 cup water 
2 teaspoons freshly squeezed lemon juice
1/4 teaspoon sea salt
1/4 teaspoon Grade B
maple syrup
Fresh grating of nutmeg 

2 tablespoons extra-virgin olive oil
1 small yellow onion, diced
1 small shallot, chopped
Sea salt
1 tablespoon minced fresh ginger
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/4 teaspoon red pepper flakes
11/2 pounds butternut squash, peeled and cut into 1-inch cubes 
1 Granny Smith apple, peeled, cored, and chopped 
5 cups Classic Magic Mineral Broth (page 44) or store-bought organic vegetable broth, plus more if needed
Grade B maple syrup
Freshly squeezed lemon juice

To make the walnut cream, combine the walnuts, water, lemon juice, maple syrup, sea salt, and nutmeg in a blender or food processor. Process until creamy smooth, about two minutes, and set aside. 

To make the soup, heat the olive oil in a soup pot over medium heat, then add the onion, shallot, and a pinch of salt. Sauté until golden and translucent, about 4 minutes. Add ginger, allspice, cinnamon, and red pepper flakes and sauté 1 minute longer. Add the butternut squash, apple, and 1/2 teaspoon of salt, stirring and cooking for another 2 to 3 minutes. Pour in 1/2 cup of the broth to deglaze the pan, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Add the remaining 41/2 cups of broth. Bring to a boil over high heat, then reduce the heat to medium low, cover, and simmer until the squash is tender, about 15 minutes. 

In a blender, puree the soup in batches until very smooth, adding more broth or water if you’d like a thinner soup. Return the soup to the pot and gently reheat. Taste; you may want to add a pinch of salt, a drop of maple syrup, or a squeeze of lemon juice. Serve garnished with 1 teaspoon of walnut cream in each bowl.  Store the walnut cream in an airtight container and keep in the refrigerator for up to five days or the freezer for later use. 
Cook’s Note: If you don’t want to take out your chainsaw, many grocers have done the heavy lifting for you. Look for precut butternut squash cubes in the produce section. For this recipe,
you’ll need about 5 cups.

Per Serving: Calories: 139; Total Fat: 5 g (1 g saturated, 4 g mono-
unsaturated); Carbohydrates: 25 g; Protein: 2 g; Fiber: 5 g; Sodium:
160 mg 

Storage: Store in an airtight container in the refrigerator for up to
5 days or in the freezer for up to 2 months.

Table of Contents


Chapter 1
Your Brain on Food  
Stress, Anxiety, Depression, and Food   
Memory, Cognition, Learning, and Food   
The Mighty Methylators and Detoxification   
And Now a Word from Our Second Brain . . .   
Brain Science and Mindful Choices  

Chapter 2
The Culinary Pharmacy  

Chapter 3
Building Mind-Blowing Taste and Flavor  
FASS in Action  
The Fifth Taste: Umami  
Spicy Solutions  
Developing Your Culinary Mind  
Make It Ahead Strategies  
Culinary Choreography   
Kitchen Clarity   
Reducing Recipe Reading Anxiety
Eating Organically  

Chapter 4
Classic Magic Mineral Broth  
Old-Fashioned Chicken Stock  
Gingered Butternut Squash Soup with Walnut Cream 
Roasted Asparagus Soup with Pistachio Cream
Curried Zucchini Soup   
Clean Green Soup  
Summer’s Best Roasted Tomato and Red Bell Pepper Soup  
Moroccan Chickpea and Vegetable Soup  
Southwestern Sweet Potato Soup   
Not Your Grandpa’s Borscht   
Cozy Lentil Soup with Delicata Squash  
Sicilian Chicken Soup   
Provençal Seafood Stew   
Robust Chicken Soup   
High-Flying Turkey Black Bean Chili  
Italian Wedding Soup with Quinoa Turkey Meatballs  
Nourishing Beef Bone Broth  

Chapter 5
Avocado Citrus Salad   
Arugula Salad with Roasted Cherries and Goat Cheese   
Technicolor Slaw   
Watercress, Purple Cabbage, and Edamame Salad with Toasted Sesame Seeds   
End of Summer Salad with Watermelon and Cherry Tomatoes   
Lentil Salad with Roasted Beets and Toasted Cumin Citrus Vinaigrette 
Italian White Bean Salad  
Orange Salad with Olives and Mint   
Kale with Dates and Caramelized Onions   
Kale with Delicata Squash and Hazelnuts 
Coconut Ginger Lime Kale  
Brandon’s Roasted Broccoli   
Kale Quinoa Salad with Red Grapes  
Broccoli with Olives and Lemon Zest
Julie’s Sweet-and-Sour Cabbage   
My Friend Jo’s Special Sauerkraut   
Roasted Orange Sesame Carrots  
Celery Root Mash-Up   
Rutabaga and Potato Mash-Up   
Cauliflower Tabbouleh  
Riced Cauliflower Pilaf   
Castilian Cauliflower   
Ginger-Lime Sweet Potato Mash   
Toasty Spiced Roasted Potatoes  

Chapter 6 
Meat and Seafood  
Shrimp-Stuffed Avocados 2.0   
Simple Shrimp Scampi 
Curried Shrimp with Japanese Sweet Potato 
Pan-Seared Curried Scallops   
Baked Halibut with Tomato, Mint, and Fennel Vinaigrette   
Black Cod Duet  
Wild Salmon Kebabs with Asian Pesto  
Mediterranean Sockeye Salmon Salad   
Roasted Ginger Salmon with Pomegranate
Olive Mint Salsa
Quinoa Turkey Meatballs   
Big Cat’s Turkey Meatloaf with Not-So-Secret Sauce   
Grilled Chicken with Za’atar  
Braised Chicken and Earthy Root Vegetables  
Baked Chicken with Minted Chimichurri  
Mediterranean Roasted Chicken
Turkish Lamb Sliders  
Grilled Bison Burgers with Caramelized Onions and Crispy Shiitakes
Rosemary and Thyme–Smothered Lamb Chops  
Thai It Up Steak Salad   
Almost Better Than Nana’s Brisket   

Chapter 7 
Anytime Foods  
Wild Salmon Scramble
Sweet Potato Hash   
Sunshine Up Baked Eggs   
Falafel Mini Sliders   
Triple Greens Frittata   
Dolled-Up Quinoa   
Ginger Scented Forbidden Rice   
Bejeweled Forbidden Rice Salad   
Double Red Pepper Hummus   
Meyer Lemon and Caper Hummus   
Curry Spiced Sweet Potato Hummus   
Tart Cherry and Chocolate Crunch   
Olive, Lemon Zest, and Thyme Muffins   
Cranberry, Orange, and Apricot Muffins   
Rosemary and Pear Muffins   
Apple, Cinnamon, Ginger, and Currant Muffins   
Raspberry, Lemon Zest, and Vanilla Muffins  
Triple Triple Brittle   
Toasty Spiced Pumpkin Seeds   
Coconut Curry Cashews  
Apple Pie–Spiced Walnuts and Raisins   

Chapter 8 
Cilantro Lime Vinaigrette   
Roasted Tomato Sauce   
Tricolor Pepper Salsa   
Toasted Cumin Citrus Vinaigrette
Orange Pomegranate Vinaigrette   
Meyer Lemon Balsamic Vinaigrette  
Tomato, Mint, and Fennel Vinaigrette   
Signora Francini’s Salsa Verde   
Parsley Pistou   
Minted Chimichurri  
My Everything Drizzle   
Basil Cashew Cream   
Walnut Basil Pesto   
Lemon Tahini Dressing   
Pomegranate Olive Mint Salsa   
Olive and Sun-Dried Tomato Tapenade   
Yogurt Tahini Raita   

Chapter 9
Tonics and Elixirs  
Chamomile Lavender Lemonade   
Blackberry and Sage H20  
Pomegranate Mock Mojito   
Ginger Mint Tea  
Triple Citrus Cooler  
Simon’s Genius Elixir  
Almond Milk   
Jeanne’s Brain Tea   
Hazelnut Milk   
Cafe Mocha with Hazelnut Milk   
Mexican Hot Chocolate   
Green Tea Chai   
Mellow Kudzu Elixir   
Eric Gower’s Perfect Cup of Matcha  
Brain-Berry Smoothie   

Chapter 10
Sweet Bites  
Slow-Roasted Spiced Peaches   
Campfire Style Seasonal Fruit Fondue with Chocolate   
Pumpkin Tart in a Cashew Crust  
Chocolate Cherry Walnut Truffles   
Fall Pear Crisp   
Blackberry Parfaits with Sesame Brittle   
Julie’s Best Nectarine Blueberry Crisp   
Meyer Lemon Pudding with Fresh Strawberries   
Grown-Up Chocolate Pudding with Raspberries   
Lola’s Favorite Almond Chocolate Chip Cookies   


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The Healthy Mind Cookbook: Big-Flavor Recipes to Enhance Brain Function, Mood, Memory, and Mental Clarity 5 out of 5 based on 0 ratings. 2 reviews.
Teresa_Konopka More than 1 year ago
I was so excited to review this cookbook. Out of all the cookbooks I've tried, this is one of the only ones that focuses on brain health. And I don't just mean memory and preventing dementia; I mean also combating depression and helping to be the happiest you can be. Before the recipes even begin, the authors give a brief review of nutrition. They explain what different foods do for the brain. While they go into amino acids and neuroscience, the book is not so complex to scare readers away. While some may think that eating brain-healthy is boring or lacking flavor, that can not be further from the truth. The first recipe I tried from this book was the Chocolate Cherry Walnut Truffles. I had found a truffle recipe online, which came out nothing like what the description said it would. So, I figured I'd try out the cookbook truffles instead. And I was pleasantly surprised. The truffles in this cookbook came out exactly like what the description said they would. Forget online recipes--I'm going to just stick to cookbooks now. Also, these truffles were healthier for me and my brain than the online truffles I had tried. The online recipe had cream and brandy; this cookbook recipe had dates, cherries, and walnuts. Overall, this is a great cookbook, and I look forward to trying out other recipes in here to boost my brainpower!
READAHOLIC-ZONE1 More than 1 year ago
Originally posted @ This is nothing like your mother's cookbook it is so much cooler. The uniqueness of the recipes are not only cooking with healthy foods but the use of a lot of herbs and spices and how they help you keep brain function top notch, increase your clarity and even reduce stress. Before you start to annihilate your clean kitchen by diving straight into the recipes the author wrote some very important and in-depth chapters regarding how to use ingredients properly, reducing recipe reading anxiety, developing your culinary mind and so much more. Such as FASS which acts like a culinary compass informing you the cook how to build taste and flavor in healthy foods. One of my favorite parts of the book is the Culinary Pharmacy which explains the connection between foods and the brain informing you of what brain healthy nutrients such as vitamins and nutrients in over eighty foods and spices. The Healthy Mind Cookbook has recipes for any occasion. Soups, desserts, frittata, make your own dressing, bison, tonics and elixirs, this is an understated example of what is in store for you. Therefore, such a sizable selection of all ranges of food will never leave you in a pickle for what to cook. Last but not least the recipes are supplemented with witty insights from the author to sweeten up your mood. Such as, from the recipe Not Your Grampa’s Borscht: “If you don’t want to look like a crime suspect, you may want to wear kitchen gloves while cutting up your beets” "I received this book from Blogging for Books for this review."