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Filet Mignon recipe: Memorial Weekend Recipe –

Marinated Filet Mignon with grilled asparagus

and a crushed yukon gold potato

Filet mignon recipe

filet mignon recipe- From Super Body, Super brain book. Image from Bigstockphoto

FROM SUPER BODY, SUPER BRAIN BOOK-CHAPTER NUTRITION-HEALTHY RECIPES

Memorial weekend is one of my favorite holidays since we get to honor all of our soldiers and enjoy some free time next to our beloved ones. When i was writing my book Super Body, Super Brain I wanted to develop a book that would be extremely useful to the reader and also life changing. Therefore in the third chapter of my book I partnered with a great chef in NYC to develope together unique recipes that will be healthy, tasty and also that would be great for your body and your brain. Here I am presenting one: Marinated Filet Mignon with grilled asparagus and a crushed yukon gold potato

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

Lean Beef:

-Rich in Vitamin B12, Iron and zinc which helps healthy neural tissue

Asparagus:

-Rich in folic acid which is essential for the metabolism of long chain fatty acids in your brain

Spices:Dried Oregano

Certain spices have powerful antioxidants properties. A Latest study shows how dried oregano has incredible antioxidant properties. In several studies this powerful antioxidant spice has shown 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries or strawberries.

INGREDIENTS:

2-4 Ounces filet mignon steaks, trimmed of outer fat

2 teaspoons chopped rosemary,divided

2 teaspoons chopped parsley, divided

1 teaspoon kosher salt, divided

1 teaspoon ground black pepper, divided

3 teaspoons olive oil divided

1/2 bunch of asparagus

1 medium lemon, cut in half

2 small yukon potatoes

1 tea spoon of spiced dried oregano

Nutrition Facts: Per Serving: 490 calories; 27g fat (9g saturated fat); 75mg cholesterol; 

1230mg sodium; 34g carbohydrates; 7g fiber; 5g sugar; 28g protein. 

to see the preparation of this recipe and 20 more delicious recipes click here

5 SIMPLE STEPS TO KEEP YOUR MEMORIAL MENU SUPER HEALTHY

1. Use small bread buns for hamburgers or hot dogs ( you may be saving 500 kcal at the end of the meal)

2. Use small portions such as small hamburgers (not full ones), hot dogs bites

3. Use plenty of grilled vegetables such as peppers, tomatoes, celery, carrots (don’t grill them to much, otherwise you would lose the vitamin power

4. Eat slowly, it is not  a race!

5. Drink plenty of water and keep the alcoholic drinks to 1-2, If you drive remember you CAN’T DRINK: it is for your family safety and other drivers.

Firing up some neurons in a Barbeque? Absolutely!: Come up with great conversation and topics that requires thinking…..such as what do you think about that issue? sports? intellectual conversation is the best one to fire powerful cognitive neurons!

Happy Memorial Weekend and Happy Barbeque!

to buy my book and enjoy this and 20 delicious recipes click here SUPER BODY, SUPER BRAIN BOOK  

Halloween Healthy Recipe: Spice Baked Apple Stuffed with Prunes, Walnuts, Almonds and Blueberries

OCTOBER 26, 2011

Halloween recipe Baked Apples-recipe from Super Body, Super Brain-Chapter 3. Image bigstockphoto

Halloween Healthy Recipe Baked Apples-recipe from Super Body, Super Brain-Chapter 3. Image bigstockphoto

FROM SUPER BODY, SUPER BRAIN BOOK-CHAPTER NUTRITION-HEALTHY RECIPES

Spice Baked Apple Stuffed with Prunes, Walnuts and Blueberries- Recipe for your Super Body, Super Brain

2 medium apples, whole, cored, with skin left, serves 2

1 teaspoon cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground nutmeg

2 prunes, chopped

3 Almonds

2 tablespoons chopped walnuts

1/4 cup water

1/3 blueberries

Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;

0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.

HALLOWEEN RECIPE-SUPER BODY, SUPER BRAIN

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

- Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.

-Berries including blueberries, strawberries or blackberries: Studies show that people who eat strawberries improve their memory and their motor skills. In addition, their critical antioxidant properties can protect your brain from the oxidative process

-Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.

to see the preparation of this recipe and 20 more delicious recipes click here

Preheat oven to 300 degrees farenheit. In a small bowl, combine cinnamon, cloves and nutmeg. Sprinkle all over and inside the cored apple. Add the blueberries and stuff the prune and walnut mixture into the center of the cored apple.

Place the stuffed apples in a baking dish, Pour 1/4 cup of water on the bottom of the baking dish and cover with aluminum  foil. bake, covered for 25 minutes or until the apples are soft to see the preparation of this recipe and 20 more delicious recipes click here

To see this and twenty more recipes click here

Check out my article at Medhelp: 12 foods that make you smarter

Poached Salmon Salad with ginger, walnuts and dried cranberries. Michael Gonzalez-Wallace  Author of Super Body, Super Brain offers a recipe to make your Easter a memorable one!
Poached Salmon Salad with ginger, walnuts and dried cranberries. Michael Gonzalez-Wallace Author of Super Body, Super Brain offers a recipe to make your Easter a memorable one!

Happy Easter and Happy Passover to everyone! I love this time of the year because of all the memories I still have  from my native Spain and how my catholic grandmother would take me to church and attend catholic mass. In Spain everything stops, banks are closed, schools are finished, it is official holidays for the whole week, in New York I feel that is a normal day so I need to adjust a little and still have my little thankfulness and remembrance for those days. Here you can see some of the Religious Processions in Spain.  Religious significance for sure no matter if you are Christian and remembering Jesus Christ sacrificing journey or Moses leadership in the Exodus. We need to look back no matter our religion and really acknowledge and congratulate our past ancestors for such a strong struggle, vision, sacrifice and community serving that lasts with us today. That is way for today I wanted to share two really delicious recipes that you can share with your friends just in case you are running out of ideas. I hope you enjoy them!

MODIFIED FROM SUPER BODY, SUPER BRAIN BOOK-CHAPTER NUTRITION-HEALTHY RECIPES

- Cold Poached Salmon salad with ginger soy dressing-Recipe for your Super Body, Super Brain

1 4-ounce wild salmon fillet, skin removed

1/4 teaspoon ground black pepper

2 cups water

1 small lemon, cut in half

1 teaspoon finely grated ginger root

2 teaspoons olive oil

1 tablespoon reduced sodium soy sauce

1 table spoon orange juice

1 scallion, thinly sliced

2 cups mesclun lettuce

1/2 cup mung bean sprouts

1/4 cup shelled edamame

2 boiled eggs, cut in small slices

Half cup of walnuts

Half cup of dried cranberries

Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;

0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.

EASTER RECIPE-SUPER BODY, SUPER BRAIN

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

SALMON

Salmon is packed with DHA, one of the types of omega-3 fatty acids essential for healthy brain function. Researchers at Tufts University found that people with the highest blood levels of DHA cut their risk of developing dementia in half.

 EGGS

Egg yolks contain choline, a nutrient that is important for memory. Studies show that deficiency in choline may contribute to age-related mental decline

GINGER

Ginger may be best known for improving digestive health. As an anti-inflammatory, the benefits of ginger are unquestioned. In history, the traditional medicines of both India and China have valued ginger against arthritis and rheumatic complaints.

BERRIES

Berries including blueberries, strawberries or blackberries: Studies show that people who eat strawberries improve their memory and their motor skills. In addition, their critical antioxidant properties can protect your brain from the oxidative process

-Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.

to see the preparation of this recipe and 20 more delicious recipes click here

Season the salmon with salt and pepper

Place the waer in a saucepan and squeze the juice

Once the water comes to boil, reduce the heat to low and add the salmon. Simmer for 6-8 minutes or until th salmon is fully cooked. Remove from the water and transfer o the plate.

While the salmon is cooling prepare the dressin. In a bowl mix together the ginger root, olive oil, soy sauce, orange juice and scallion, then sparkle the walnuts and the dried cranberries here

To see this and twenty more recipes click here

Check my article 12 Foods that makes you smarter

Check out my article at Medhelp: 12 foods that make you smarter

Baked Apples. Michael Gonzalez-Wallace author of Super Body, Super Brain share a delicious recipe for this coming Easter. Image from Bigstockphoto
Baked Apples. Michael Gonzalez-Wallace author of Super Body, Super Brain share a delicious recipe for this coming Easter. Image from Bigstockphoto

Spice Baked Apple Stuffed with Prunes, Walnuts and Blueberries- Recipe for your Super Body, Super Brain

2 medium apples, whole, cored, with skin left, serves 2

1 teaspoon cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground nutmeg

2 prunes, chopped

3 Almonds

2 tablespoons chopped walnuts

1/4 cup water

1/3 blueberries

Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;

0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

- Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.

-Berries including blueberries, strawberries or blackberries: Studies show that people who eat strawberries improve their memory and their motor skills. In addition, their critical antioxidant properties can protect your brain from the oxidative process

-Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.

to see the preparation of this recipe and 20 more delicious recipes click here

Preheat oven to 300 degrees farenheit. In a small bowl, combine cinnamon, cloves and nutmeg. Sprinkle all over and inside the cored apple. Add the blueberries and stuff the prune and walnut mixture into the center of the cored apple.

Place the stuffed apples in a baking dish, Pour 1/4 cup of water on the bottom of the baking dish and cover with aluminum  foil. bake, covered for 25 minutes or until the apples are soft to see the preparation of this recipe and 20 more delicious recipes click here

To see this and twenty more recipes click here

Super Body Super Brain Michael Gonzalez-Wallace offers Easter nutritional recipes
Super Body Super Brain Michael Gonzalez-Wallace offers Easter nutritional recipes 
Brain foods
Recipes-Foods for the brain and body
Foods for your brain and body

I have always wondered the potential we all have to use the best possible fuel for optimal brain and body results. Lately several scientists have been stressing the importance of what we eat today for our optimal health. So in my Super Body, Super Brain book i decided to compile the best possible foods to improve your health right now thinking about tomorrow. here in this blog post you see few of them. You can see many more if you get my book that includes also delicious recipes from one of the top chefs in the country. In addition you will get a whole new exercise program that will optimize your brain power all while making your body stronger and fitter.

To see over 20 SUPER BODY, SUPER BRAIN recipes click here

Among the most powerful foods I want to include

Salmon

-Salmon contains Omega 3 fatty acids essential for brain functions including cognitive

Lean Beef:

-Rich in Vitamin B12, Iron and zinc which helps healthy neural tissue

Asparagus:

-Rich in folic acid which is essential for the metabolism of long chain fatty acids in your brain

Spices:Dried Oregano

Certain spices have powerful antioxidants properties. A Latest study shows how dried oregano has incredible oxidant properties summing up to 25 times more antioxidant properties than Additionally, oregano has demonstrated 40 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries or strawberries.

To see over 20 SUPER BODY, SUPER BRAIN recipes click here

To see the other Super Body, Super Brain winners click here

FREE MOTHER’S DAY MENU FOR YOUR MOM’S SUPER BODY, SUPER BRAIN

Menu will consist of:

-Potato-Leek Soup

- Salad with Walnuts

-Tomato and Tofu

-Strawberry and Yogurt Parfait

Enjoy! For recipes stay tuned in my upcoming website, www.superbodysuperbrain.com

Veggies
Tofu
Parfait 
Free recipes for your super body and your super brain

STRAWBERRY YOGURT PARFAIT
Blend 7oz of plain low fat yogurt* with 1/8 teaspoon of vanilla extract and 1/8 teaspoon of butter flavor extract. Stir in a ¼ cup of chopped strawberries, chill and serve.
Simple, easy and delicious.

*My personal favorite plain yogurt is FAGE total 2% yogurt it is high in protein, low in carbohydrate and above the rest in taste.

Above recipe using the FAGE yogurt delivers:
Total calories 142     Total carbohydrate 11grams     Total protein 17.2 grams     Total fat 4grams

Check out my article at Medhelp: 12 foods that make you smarter

Duncan diet and salads
Vegging out can lead to weight loss

THE POWER OF VEGETABLES

Vegetables are rich in fiber; they are loaded with antioxidants, vitamins and very many beneficial phytochemicals. Including plenty of vegetables in your diet will give you better overall health. The major health organizations and your mother have been telling you that for years. But did you know that adding extra vegetables to your meals could make weight loss easier? It is true. Fat is very caloric, so cutting back on fats saves calories, however adding a soup or a salad to your meals will actually reduce your caloric intake even further.

THE SALAD STORY

The salad story: In a recent study researchers at Penn State found that when individuals who ate 3 cups of a low calorie salad before lunch consumed a total of 12% calories less per meal than if the salad was omitted. According to this study big portions make you feel as if you have eaten a lot, even though the large meal was only a low calorie vegetable. The 3-cup salads used in this study included iceberg and romaine lettuce, carrots and tomatoes, celery and cucumbers, fat free dressing, and 1 oz. of light mozzarella cheese.

THE SOUP STORY

The soup story: Vegetable soup results are even more impressive: May 1, 2007 Penn State University study shows that starting a meal with a soup may help you cut calories. Participants in this study were fed a 150-calorie broth based vegetable soup prior to lunch. Bottom line, participants consumed 20% fewer calories when they started the meal. A 20% calorie reduction– that is impressive.

VEGGING OUT

Vegging out. So whether you are getting your veggies from a soup or a salad, do not overlook this highly effective tool that yields easy weight loss. Low-density, high volume foods can make you feel full and satisfied while reducing the total caloric intake.
P.S .Make sure you remember to use a fat free salad dressing for your salads. And remember to avoid calorie rich cream soups. Calories do count.

RECIPE FOR A SUPER BODY AND A SUPER BRAIN

LEEK AND POTATO SOUP
2 cups thinly sliced leeks, white part only
1 garlic clove, minced
5 cups chicken broth, store-bought
2 cups diced peeled potatoes
4 cups diced zucchini
4 cups diced yellow summer squash
2 tablespoons chopped green onions or chives
2 cups low fat milk
Salt and pepper

PREPARATION
In a large saucepan, combine leeks, garlic and a ¼ cup of broth. Simmer, covered, over moderate heat for about 3 minutes. Add potatoes and remaining broth, bring to a boil and simmer until potatoes are tender, about 10 minutes. Add zucchini and summer squash, cover and simmer until tender, approximately 10 minutes. Remove from heat, add the milk,  puree in a blender. Return ingredients to rinsed saucepan and reheat gently. Season to taste with salt and pepper. Stir in the chives or green onions just before serving.
(May also be chilled and served cold, like a vichyssoise)

Serves 4    Serving size 1 ½ cup    Calories: 130
Total fat: 2g    Total carbohydrate: 18g    Protein: 9g

Check out my book: Super Body, Super Brain

Over 60 exercises and 20 recipes

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