Dr.

Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

FOR MAXIMUM BRAIN POWER AND TO

IMPROVE YOUR MEMORY

In 1929, Dr. Charles Mayo, the eminent physician, surgeon and founder of
the Mayo Clinic said, “What can be foreseen can be prevented.” If current
predictions are true, and I believe they are, the number of people suffering from
Alzheimer’s will soar from the current four million to over sixteen million people.
Therefore, I have made it one of my missions in life to help people learn how to
prevent Alzheimer’s disease.

Alzheimer’s is, in large measure, a disease of lifestyle, not only genetics,

and nutrition plays a major part of how you live. People who eat a healthy diet are
less likely to suffer symptoms of dementia as they age. Many studies reveal that
high fat diets are linked to the development of memory loss because high fat leads
to inflammation and free radical production. Although it’s not exactly clear how
a healthy nutritional therapy diet reduces the risk of Alzheimer’s disease, it is
thought that the vast intake of fruit and vegetables and well as the omega 3’s
found in either fish or vegetarian substitutes are protective of brain degeneration.

Dr. Dharma’s Dietary Recommendations

The basic lower calorie, moderate carbohydrate and solid protein diet is the
program of choice to lessen your risk for Alzheimer’s. If a patient has Alzheimer’s
disease, I suggest loading up on raw or lightly steamed organic vegetables,
especially spinach, and green leafy vegetables. Yellow turnips (rutabaga) are also
beneficial, as are Sesame seeds and sesame nut butters. Also recall that
blueberries protect the brain from degeneration.

In Alzheimer’s patients, fish is the only animal protein I recommend, and only
two or three times a week. Other protein sources, such as those derived from soy
and food combining, can be utilized. For variety, if you enjoy the taste of Indian
food, try adding curry dishes to your diet as curry contains turmeric, which has
profound antioxidant properties.

I am delighted to share these delicious recipes with you, especially prepared

by my son, Chef Sat Kartar Khalsa.

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com
 Dr. Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

Portobello Mushroom Spinach Lasagna

Makes 8 servings

Ingredients:
One pound whole wheat lasagna noodles
3 tablespoons coarse sea salt
1 tablespoon oregano dried
1 tablespoon basil, dried
2 yellow onions diced
6 tablespoons extra virgin olive oil
4 tablespoons garlic
1 tablespoon black pepper
32oz crushed or pureed tomatoes
2 white onions, thinly diced
6 large Portobello mushrooms, sliced
One pound baby spinach
One pint ricotta cheese
½ cup roasted garlic paste
8oz mozzarella
3oz parmesan
Optional: 1 teaspoon chili flakes

Cook noodles very al dente in salted water.

In a large sauce pan, on medium low heat, sauté basil, oregano, the yellow onion, black
pepper chili flakes if desired, and half the garlic, in half the olive oil, until soft. Turn the
heat up all the way and add tomatoes. Stir frequently until the sauce is bubbling hard,
then lower the heat, and let simmer while you prepare the next part.

In a large, thick bottom, flat pan, cook on meat flame white onions, and half the garlic in
half the olive oil until golden. Add mushrooms and sauté until all water has left the pan.
Add spinach, one or two handfuls at a time, until wilted. Add mix to ricotta with the
roasted garlic paste.

Assemble the lasagna in a large oven pan. Place sauce first in a thick layer, then noodles,
then ricotta mix, and then mozzarella and parmesan. Finish with another layer of sauce.
On the final layer add noodles, sauce, and mozzarella.

Cover with foil, and bake at 400 degrees for 30 minutes. Remove foil, and bake an
additional 15 minutes. Let stand 20 minutes before cutting to keep the integrity of the
lasagna.

SAT’S SECRETS- Make sure that the edges of your lasagna get crispy by baking it long
enough with the foil off. These edges are the best!

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com
 Dr. Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

Tomato and Herb Macadamia Nut Crusted Sole

Makes 4 servings

Ingredients:
2 pounds plum ripe tomato concasse
2 tablespoons chopped garlic
2 tablespoons extra-virgin olive oil
Salt and pepper to taste

4 (8-ounce) sole fillets

2 tablespoons chopped marjoram
2 tablespoons chopped thyme
2 tablespoons chopped rosemary
1/2 cup food processed toasted macadamia nuts
1/4 cup chopped parsley leaves, plus extra for garnish
1 lemon, juiced
3 ounces butter

Preheat oven to 360 degrees F.

To prepare plum tomato concasse, core and score tomato and place in boiling
water. Cook tomatoes for approximately 1 minute. Shock in cold water, peel skin
off, and remove seeds. Dice tomato meat into small pieces. In a sauté pan, cook
garlic in olive oil until golden brown. Then add tomatoes and cook 3 minutes
more. Add salt and pepper, to taste.

To assemble, place filet of sole on a sizzler plate and crust the fish with herb and
nut mix, salt and pepper. Bake for 10 minutes. Remove from oven, and prepare
the sauce by mixing together the juice from the fish, lemon juice, butter, parsley,
salt, and pepper.

SAT’S SECRETS- The tomato concasse is a classic and easy technique of fine
cooking. The macadamia nut encrusted fish is so trendy in fine restaurants, and I
only accept its use because macadamia is so good and easy to use. The ground nut
is easy to use as a crust because it gets oily, and therefore malleable.

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com
 Dr. Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

Cilantro-Avocado Potato Salad with Brussels Sprouts

Makes 6 servings

Ingredients:
8oz Brussels sprouts blanched, cooled, and cut in half
1/3 cup finely minced red onions
1 tablespoon minced jalapeno
1 (1-ounce) package cilantro leaves picked, and finely chopped
1 tablespoon minced garlic
Salt and pepper to taste
2 firm-ripe avocados, peeled, pitted, and diced
2 tablespoons fresh lime juice
1 pound red, Yukon gold, or purple potatoes, cooked whole in salted boiling water
until tender, drained, and cut in quarters, or sixths to make pieces uniform in size

First, combine the potatoes, Brussels sprouts, onions, jalapenos, cilantro, and
garlic in a large bowl and sprinkle with 1 tablespoon salt and 3 turns pepper.
Then, mash completely the lime juice, and avocadoes to make a vegan
mayonnaise and add this to the mix.

SAT’S SECRETS- The skins of potatoes have huge amounts of vitamins and
fiber. PLEASE don’t peel and throw them away! Cook them whole and then cut to
retain the most of their beneficial properties.

Brussels sprouts are great. Either you never have had one because of their
reputation, or the taste was unpleasant because someone over cooked them. All
you need to do is blanch them until tender then shock them in cold water. Cook
them right and behold the deliciousness and nutritional benefits.

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com
 Dr. Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

Fennel and Radish Marinated Salad with Shaved Parmesan

and Olive Tapenade
Makes 4 servings

Ingredients:
1 large bulb fennel, halved, and thinly sliced with a mandolin or very sharp knife
4 Easter radishes, cut into rounds then sliced so each has a colored point
1 red bell pepper, seeded, pith removed, and sliced thin
1/3cup extra virgin olive oil
1/3 cup lemon juice
2 tablespoons minced shallots
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Combine all ingredients and let marinate for at least 2 hours.

Olive Tapenade

20 oil-cured black olives, pitted, and minced

½ finely diced red onion
2 cloves garlic, diced fine
3 tablespoons parsley, minced
2 teaspoons capers, minced

Combine all ingredients.

To Finish
Make 4 bowls out of 2 heads of butter lettuce, and chop the remaining lettuce,
and add it to the marinated veggies. Put a quarter of the marinated veggies in
each bowl, with a large portion of olive tapenade on top of each bowl. With a
veggie peeler, make long thin strips out of a solid piece of parmesan.

SAT’S SECRETS- Parmesan cheese is named after a region in Italy, Parma, in

the larger Emilia-Romagna area. If the cheese is not from this region, it is not
really Parmigiano-Reggiano. In this area, there are very strict laws and traditional
cultural practices that ensure this cheese comes out to be the best. If it’s not aged
a minimum of two years or doesn’t come out as a perfect wheel, it doesn’t pass
the test.

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com
 Dr. Dharma™
5 DELICIOUS RECIPES TO
IMPROVE YOUR MEMORY
By Dr. Dharma with Chef Sat Kartar Khalsa

Rich Chocolate Hemp Pudding

Makes 4-6 servings

Ingredients:
2 cups filtered water
2 cups raw hemps seeds, soaked at least 2 hours
1 cup raw cashews, soaked at least 2 hours
1 cup unsweetened cocoa powder
1 fresh young coconut, water and meat
½ cup agave nectar
10 dates, pitted
1 teaspoon vanilla
1/8 teaspoon salt

Fresh strawberries and ground pistachios for garnish, optional

Put all the ingredients, except for the strawberries, in a high powered blender like
a vita mix or champion and combine at high speed. You will want to stir the mix
every once in a while until totally smooth. If the mixture is not mixing because it
is too thick, add a little water; but just a little at a time. (You can always add more
but can’t take it away.)
Place in serving goblets with some ground pistachio and sliced fanned
strawberries on top for garnish.

SAT’S SECRETS-
Chocolate custards are great for eating alone, layering in pastries or filling an
éclair. In this recipe, we are using all vegan, sugar-free ingredients, no
cholesterol and a lower glycemic index. Plus, you will retain all the benefits of the
hemp seeds because they are activated biologically when they are soaked and
then not destroyed by cooking.

©Copyright 2010, Dharma Singh Khalsa, M.D.

6300 E. El Dorado Plaza, Suite 400 y Tucson, AZ 85715
Ph: (520) 749-8374 y Fax: (520) 296-6640 y info@drdharma.com
www.drdharma.com