Brain-Boosting Recipes from Asbury

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Kale and White Bean Soup With Barley

10 cups water
3 cups low sodium chicken stock
¾ cup pearl barley, rinsed & drained
1 large onion, chopped
2 garlic cloves
½ tsp red-pepper flakes
1 – 28 oz can cannellini beans
6 oz kale
1 to 2 Tbs Parmesan cheese
½ tsp lemon zest
Salt & freshly ground black pepper to taste

Directions: Bring 8 cups of water to a boil in a large pot.  Reduce heat, add barley and simmer until just tender, about 1 hour. Add 2 cups of stock to pot & bring to a boil. Reduce heat, add onion, garlic, red pepper flakes. Season with salt & pepper. Simmer until barley is soft, about 20 mins. Add beans, kale and remaining 2 cups of water and 1 cup of stock. Simmer until kale is tender and cooked, about 7 minutes. Divide among 4 bowls and garnish with Parmesan cheese, freshly ground pepper and lemon zest. (Serves 4.)


Pumpkin Protein Muffins

  • 1 cup canned pumpkin puree
  • ½ cup unsweetened applesauce
  • ½ cup plain lowfat Greek yogurt
  • 1 egg + 1 egg white
  • 1 tsp pure vanilla extract
  • 2 Tbs oil (I use avocado oil)
  • 1 ¾ cup old fashioned oats, ground fine
  • ¼ cup protein powder of your choice
  • ½ cup baking Stevia*
  • 1 tsp baking soda
  • 2 tsp baking powder
  • ¼ tsp salt
  • 1 tsp cinnamon
  • ½ tsp pumpkin pie or apple pie spice

* I use ¼ cup brown sugar only since protein powder is sweet. You may add a little Stevia if your prefer sweeter muffins.

Optional add-ins: chopped walnuts or pecans, raisins or dried cranberries.

Directions: Preheat oven to 350°. Line a 12-cup muffin pan with liners. Mix all ingredients together. Blend until oats are fully mixed in and batter is smooth. Divide mixture evenly into muffin cups and place into pre-heated oven. Bake for 15-20 mins or until tops are golden. Place on a rack to cool. 

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