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The

Alzheimers
Prevention
Cookbook
Recipes to Boost Brain Health

Dr. Marwan Sabbagh and Beau MacMillan

Pho to g r a ph y by C a r e n A l pe rt

Ten Speed Press

Berkeley

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To my wife Ida and my two sons, Habib and Elias.

Marwan Sabbagh

Copyright 2012 by Dr. Marwan Sabbagh and Beau MacMillan

Photographs copyright 2012 by Caren Alpert
Front cover and page 139 photograph copyright 2012 by Leo Gong
All rights reserved.
Published in the United States by Ten Speed Press, an imprint of the
Crown Publishing Group, a division of Random House, Inc., New York.
www.crownpublishing.com
www.tenspeed.com
Ten Speed Press and the Ten Speed Press colophon are registered trademarks
of Random House, Inc.
Library of Congress Cataloging-in-Publication Data
is on file with the publisher.
All photographs are by Caren Alpert with the exception of the front cover
and page 139 by Leo Gong
ISBN 978-1-60774-247-0
eISBN 978-1-60774-248-7
Printed in China
Design by Chloe Rawlins
Food styling by Katie Christ
Prop styling by Carol Hacker
10 9 8 7 6 5 4 3 2 1
First Edition

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Contents
Acknowledgments v i
Introduction: Preventing Alzheimers Disease with Nutrition

Part 1: The Science of Alzheimers Disease

1

What Is Alzheimers Disease?

Food versus Supplements

21

Vitamin B and the Brain

28

Preventing Cell Damage with Antioxidants

Inflammation: Turning Down the Heat in the Brain

Fats: The Good, the Bad, and the Superior

11

33
49

63

7 T
 he

Mediterranean Diet: Full-Package Protection

against Alzheimers 7 7

Part 2: Recipes for Brain Health 85

8

Drinks 9 1

Breakfasts 1 03

10

Snacks and Starters

115

11

Soups

12

Salads and Sandwiches

13

Main Dishes 1 6 1

14

Vegetables, Grains, and Legumes 1 8 3

15

Condiments and Dressings 2 0 5

129
1 41

Resources 2 1 6
Notes 2 1 8
Index 2 24
Measurement Conversion Charts 2 3 2

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Sweet Peach Smoothie

The key to this recipe is using a ripe, in-season peach. Here in Arizona, we get
amazing peaches from the farms in the city of Queen Creek, as well as from Utah.
Its always good to get to know the produce guys at your local grocery store because
they will tell you when peaches are in their prime. Peaches contain numerous nutrients that are good for your body, including niacin, thiamin, potassium, and calcium.
They are also high in beta-carotene, which promotes healthy hearts and eyes. The
darker the peachs color, the more vitamin A it has in its pulp. Peaches may also help
in maintaining healthy urinary and digestive functions. Theres some evidence that
flaxseed oil, which is a good source of omega-3 fatty acids, may help reduce your
risk of heart disease, cancer, stroke, and even diabetes. Makes about 3 cups
1 1/2 cups apple juice
1 ripe peach, peeled, pitted,
and chopped (about
3/4 cup)
3/4

ripe banana, peeled and

chopped

1 tablespoon vanilla yogurt

Combine the apple juice, peach, banana, yogurt,

and ice in a blender and puree until smooth. Add
the honey and flaxseed oil and puree briefly to
incorporate.
Pour into glasses and serve right away.

6 ice cubes
2 teaspoons honey
2 teaspoons flaxseed oil

96

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Breakfast Fried Rice with Scrambled Eggs

Think outside the (cereal) box: fried rice is a great way to fuel up with carbs in the
morning. With brown rice, lots of fresh vegetables, and a minimal amount of fat, this
recipe is a healthy take on fried rice and is high in vitamin B 6 . Lop chong is a dried,
cooked Chinese sausage with a slightly sweet and smoky flavor; it will require a trip
to the Asian grocery store, but you can choose to leave it out. Makes 4 servings
Fried Rice
2 tablespoons chopped lop
chong (Chinese sausage;
optional)
1 /4

cup vegetable oil

1 tablespoon chopped garlic

1 tablespoon peeled, chopped
fresh ginger
1 green onion, white and
green parts, chopped
2 tablespoons diced red onion
2 tablespoons chopped
fresh cilantro
1 or 2 leaves baby bok choy,
thinly sliced
1 /4

cup shredded red cabbage

5 sugar snap peas, cut into

thin strips on the diagonal
2 cups cooked and cooled
brown rice
4 tablespoons soy sauce
4 tablespoons mirin
Eggs and Garnishes
2 large eggs, beaten
1 teaspoon sesame seeds
2 tablespoons toasted
cashews, chopped
1 green onion, white and
green parts, sliced thin on
the diagonal

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To make the fried rice, in a large wok or large skillet over high heat, fry the lop chong until rendered,
less than a minute. Transfer the lop chong to a paper
towellined plate and discard the fat.
Set the wok over high heat and heat until very
hot. Add the oil to the wok. Add the garlic, ginger,
chopped green onion, red onion, cilantro, bok choy,
cabbage, and snap peas. Cook, stirring, for 1 minute,
or until the vegetables have softened and you can
smell the ginger.
Add the rice and continue to cook, stirring,
until everything is coated, 2 to 4 minutes. Add the
soy sauce and mirin and toss well. Remove the wok
from the heat.
To cook the eggs, heat a small nonstick skillet
over medium heat. Spray the pan with nonstick
cooking spray, and then pour in the beaten eggs.
Cook, gently stirring the eggs for 1 to 2 minutes,
until scrambled but still moist.
Transfer fried rice to a serving bowl and top
with the scrambled eggs. Sprinkle with the sesame
seeds, toasted cashews, and green onion and serve
right away.

Breakfasts

111

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Red Lentils and Kale with Miso

This dish draws on both Mediterranean and Asian influences and uses the very different flavors of sage, miso, and nori in complementary ways. Its a brain-healthy
recipe: legumes such as lentils are a key component of the Mediterranean diet, both
kale and onions are good sources of polyphenol antioxidants, and sweet potato
supplies a dose of beta-carotene. Makes 4 to 6 servings
1 cup dried red lentils, rinsed
4 cups Brain-Boosting Broth
(page 130)
3 cloves garlic, chopped
1 sweet potato, peeled and
chopped
2 celery stalks, chopped
1 yellow onion, chopped
2 cups Roma tomatoes,
chopped
1 tablespoon white miso
1 bunch kale, stemmed and
chopped

Place the lentils in a large saucepan and cover with

11/2 cups of the broth. Bring to a simmer over
medium heat and cook, uncovered, until the lentils
are tender, about 25 minutes. Stir in the garlic, sweet
potato, celery, onion, tomatoes, and the remaining
21/2 cups of broth. Continue to cook, uncovered, for
about 20 minutes, or until the sweet potato is tender.
Stir in the miso, kale, and sage. Season to taste with
salt and pepper, ladle into bowls, garnish with the
nori, and serve.

Salt and freshly ground black

pepper
6 fresh sage leaves, finely
chopped, plus extra for
garnish
1 sheet nori, julienned, for
garnish

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