Neuroplasticity-Boosting Brown Lentil Curry

 

Neuroplasticity-Boosting Brown Lentil Curry

Ingredients:

• 1 cup brown lentils
• 1 medium onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch ginger, minced
• 1 green chili, chopped (optional)
• 1 tbsp ghee or coconut oil (for healthy fats)
• 1 tsp turmeric (anti-inflammatory)
• 1 tsp cumin seeds (supports digestion and brain health)
• 1 tsp coriander powder (rich in antioxidants)
• 1 tsp garam masala (helps boost cognitive function)
• 1 tsp chili powder (increases blood flow)
• Salt to taste
• Fresh cilantro for garnish
• Water or vegetable broth
• Optional: Spinach or kale for added nutrients

Instructions:

1. Prepare Lentils: Rinse the lentils well under cold water and set aside.
2. Cook Aromatics: In a large pot, heat the ghee or oil. Add the cumin seeds and let them splutter. Then add the onions, garlic, ginger, and green chili. Sauté until the onions become golden brown.
3. Spices: Add the turmeric, coriander powder, chili powder, and garam masala. Stir for about 30 seconds to toast the spices.
4. Add Lentils and Tomatoes: Add the rinsed lentils and chopped tomatoes. Stir everything together.
5. Simmer: Add 4 cups of water or vegetable broth, bring to a boil, and then reduce the heat. Let it simmer for 30-40 minutes, or until the lentils are soft and tender. You may need to add more water as it cooks.
6. Finishing Touches: Stir in the spinach or kale (if using), and cook for an additional 5 minutes. Adjust salt to taste.
7. Garnish and Serve: Top with fresh cilantro and serve with brown rice or whole wheat roti for a complete, nutritious meal.

Neuroplastic Benefits of Key Ingredients:

• Lentils: Rich in folate and fiber, which are crucial for brain function and improving neural connections. They also help regulate blood sugar levels, preventing mental fatigue.
• Turmeric: Contains curcumin, which has been shown to support neurogenesis (growth of new brain cells) and improve memory.
• Cumin and Coriander: Both are rich in antioxidants, protecting the brain from oxidative stress and supporting memory.
• Ghee (or coconut oil): Healthy fats that provide energy to the brain, supporting cognitive function.
• Garlic and Ginger: Known to have anti-inflammatory properties, which can support brain health and neuroplasticity.

This recipe will not only appeal to your family's Indian food palate but also provide neuroplastic benefits with every bite. Enjoy! If you’d like, we can tailor more recipes like this for different flavor preferences or dietary needs.

The recipe for Neuroplasticity-Boosting Brown Lentil Curry incorporates a variety of ingredients that contribute to brain health, but it doesn't necessarily balance all cognitive functions in a direct or immediate sense. However, the combination of nutrients and compounds from the ingredients can support different aspects of cognitive function, helping to enhance neuroplasticity over time.

Here’s a breakdown of how the recipe supports various cognitive functions:

1. Focus and Attention (Te / Ni):

• Lentils: Rich in folate, which plays a crucial role in neural function, particularly in cognitive processes such as concentration, focus, and problem-solving (Studies: Folic acid supplementation improves cognitive function in healthy adults).
• Cumin: Has anti-inflammatory properties that help improve blood flow to the brain, promoting mental clarity and focus.

2. Memory and Learning (Ni / Ti):

• Turmeric (Curcumin): Curcumin has been extensively researched for its neurogenic properties, stimulating the growth of new brain cells and improving memory function. Research suggests that it may help increase the levels of brain-derived neurotrophic factor (BDNF), which is essential for learning and memory (Source: Journal of Psychopharmacology).
• Garlic and Ginger: Both have neuroprotective effects. Garlic contains compounds like allicin, which helps protect the brain from oxidative stress, while ginger improves memory by enhancing blood circulation to the brain (Source: Journal of Medicinal Food).

3. Emotional Regulation and Social Interaction (Fe / Fi):

• Ghee and Coconut Oil: Healthy fats are key for stabilizing mood and supporting emotional regulation, which is especially important for those with dominant Fe or Fi functions. They provide energy to the brain, supporting emotional balance (Source: Nutritional Neuroscience).
• Coriander: Known for its calming properties, it can help ease anxiety, thus supporting emotional regulation and resilience (Source: Herbal Medicine).

4. Sensory Awareness and Adaptability (Se / Si):

• Spices like Chili and Garam Masala: These spices provide sensory stimulation through their bold flavors, encouraging mindfulness and sensory awareness. The teas and spices commonly used in Indian cuisine also stimulate the senses, which is a valuable exercise for those working to strengthen Se or Si functions.

While this recipe primarily supports cognitive functions related to focus, memory, and emotional regulation, incorporating other ingredients that provide more targeted support for Si (e.g., foods high in Vitamin D and magnesium) or Se (e.g., sensory-rich foods with varied textures) would further balance all cognitive functions.

Balancing all cognitive functions would require a more nuanced dietary approach.

If you’re curious about the benefits of the lentil recipe and its ingredients like turmeric, cumin, and ginger for brain health and neuroplasticity, there’s some fascinating research:

1. Turmeric (Curcumin): Turmeric, particularly its active compound curcumin, has been shown to promote neurogenesis (the growth of new neurons) in the hippocampus and improve cognitive functions. It also boosts neurotransmitters like serotonin and dopamine, which can enhance mood and cognitive resilience. Its anti-inflammatory and antioxidant properties support overall brain health and protect against stress-related damage​

   Nootropics Expert
   ​
   Dr. Michael Ruscio, DC
   .

2. Cumin: While cumin is well-known for its digestive benefits, some research suggests it may have neuroprotective properties. Its antioxidants help reduce oxidative stress, which is a factor in brain aging and cognitive decline.

3. Ginger: Ginger has anti-inflammatory and antioxidant effects that protect the brain from stress-induced damage. It has also been linked to enhanced memory and reduced symptoms of neurodegenerative diseases​

   Nootropics Expert
   .

Together, these ingredients create a synergy that supports brain health by reducing inflammation, protecting neurons, and possibly promoting cognitive function and mood stability. Adding such spices and ingredients to your diet can be a delicious way to foster mental well-being.

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