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This vegan quesadilla recipe is good for your brain Good + Good

Aneuroscientists and Alzheimer’s prevention specialists (who are also married) Ayesha Sherzai, MD and Dean Sherzai, MD, passionate about spreading news Cognitive impairment is largely preventable. And you know what they say our greatest first line of defense is? Dish.

Both doctors say that certain foods (such as refined sugar, saturated fat and too much salt) are scientifically related to cognitive decline many times. But there are many completely opposite foods, actively working to help strengthen the nerve connections in the brain. Over 20 years of research, they have identified a list of nine brain-boosting foods: green leafy vegetables, whole grains, seeds, beans, berries, nuts, cruciferous vegetables, tea and herbs. .

In their new cookbook, Solution to cure Alzheimer’s in 30 days ($ 19), they explain exactly how each is related to brain benefits and how to include them in your diet on a regular basis. “With our two decades of research, the top recommendation we can make is to eat plant based or a mostly plant-based diet, increase fiber intake, reduce processed foods, reduce processed sugars, reduce sources of saturated fat and focus on [unsaturated] Said Dr. Dean Sherzai.

Their new book is full of recipes on how to put this into practice, incorporating “nerve nine” into a variety of innovative recipes. One standout dish: vegan quesadilla made with pinto beans and cashew queso. Literally every ingredient used in the formula benefits the brain.

“Any type of beans or lentils is the foundation of a healthy diet, and populations that live the longest and are the most alive in terms of regular bean intake, ”Dr. Dean Sherzai talks about one of the core ingredients of vegan quesadilla. “Plus, a recent study has shown that When we switch to plant proteins, the risk of dying from dementia drops dramatically. “

Of course what would quesadilla be like without cheese? In this recipe, cashews, nutritional yeast and spices are used to make creamy queso. Nuts provide your meal with protein and unsaturated fats, both of which are key to feeling full. Cashews are also high in omega-3 fatty acids, very important for brain health.

In addition to beans and cashews, this dish also has a full range of vegetables: red cabbage, corn, spinach, and bell peppers. Dr. Dean Sherzai said: “Bell peppers provide an excellent source of fiber, vitamin C, folic acid and other important micronutrients, helping to fight inflammation and oxidation. Red cabbage and spinach are both good sources of fiber, nourishes gut bacteria that produce short-chain fatty acids. These short-chain fatty acids help promote nerve endurance and formation (also known as the creation of new nerve cells in the brain).

Everything Sherzais cooks is filled with brain-boosting herbs, and this recipe is no exception. Among them, fennel and black pepper, which are widely used, have been linked to helping reduce inflammation.

Watch the video below to learn more about how till helps reduce inflammation:

The doctors added:

Dr. Dean Sherzai said: “The focus of this recipe is an easy, delicious and healthy meal that can be made for the whole family, whether you are nine or 90 years old. “It’s a delicious meal, rich in nutrients, rich in fiber, protein and complex carbohydrates that provide all the nutrients needed for brain development.” Hungry yet? Scroll down to get the recipe.

Quesadilla Pinto beans with cashew nuts

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For quesadillas:
Spray with extra virgin olive oil
1 red or green bell pepper, diced
1/2 cup fresh or frozen corn
1 15 oz. No salt added pinto beans, drain
1/4 teaspoon fennel
1/4 teaspoon black pepper
1 handful of spinach leaves, chopped
2 cups shredded red cabbage
6 sprouted whole grain corn tortillas or 100% whole wheat corn flakes
For the chipotle cashew queso:
1 1/2 cup raw cashew nuts
1/4 cup nutritional yeast
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/2 teaspoon fennel
1/4 teaspoon chili powder
1 large chili or 2 small chipotle chili in adobo sauce (sold in a can at grocery stores; two extra chili peppers if you can withstand the heat)
1 cup of hot boiling water, plus if needed to dilute the queso

For the chipotle cashew queso:
1. Add the cashew nuts, nutritional yeast, spices, and chipotle chili to a high speed blender at high speed, scrape the undersides intermittently, to form a mixture.

2. Add a small amount of hot water through the top hole while the blender is running, and slowly mix the ingredients into a thick cheese mixture that can be evenly spread.

For quesadillas:
1. Heat the non-stick pan over medium heat. Spray with olive oil (optional) and add bell peppers and corn; Stir fry for two minutes (if corn is frozen, cook a little longer). Crush at least half of the pinto beans with a wooden spoon or fork and place in a saucepan. Add fennel and black pepper and stir well.

2. Add half a cup of chipotle cashew queso and stir. While still warm, add spinach and red cabbage. Turn off the heat.

3. To make quesadilla, place the tortilla on a non-stick pan over medium heat. Warm one side for 15 seconds and flip the other side. Spread 3-4 tablespoons of filling on half of a tortilla (about half an inch of filling). Sprinkle remaining queso on top of the tortilla and fold in half to create a moon shaped quesadilla. Turn over on the pan so both sides are crispy.

4. Remove from pan. Make five more quesadillas or until you are no longer filling. Cut each quesadilla into wedges and serve warm with added queso, guacamole or salsa.

Taken from Solution to cure Alzheimer’s in 30 days by Dean Sherzai, MD, PhD and Ayesha Sherzai, MD, reprinted with permission from HarperOne, an imprint of HarperCollins Publishers. Copyright 2021.

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