Breakfast
Green Tea
Congee or Jook
Preparation Time: 10 – 45 minutes, needs no marinating
Traditional Chinese Breakfast
Ingredients and Shopping List:
Rice:
1 cup of Microwavable Rice or 1/2 cup of Regular Rice
4 ½ cups of Water for Microwavable Rice or 4 1/2 cups of Water for Regular Rice
Tea:
1 bag of Green Tea or Decaffeinated Green Tea
Your choice of Toppings:
2 tablespoons of any kind of cooked meat (canned chicken or bacon bits if you can't cook meat yet).
2 tablespoons of any kind of edible fish (canned tuna is good).
2 tablespoons of any kind of nuts or peanuts
1 tablespoon of choice herbs such as onions etc...
Optional 1 Tablespoon of lotus root (probably not available at Walmart, try Asian grocers)
3 or 4 Mushrooms; shiitake mushrooms improve brain stamina (available canned at Walmart, fresh from other grocery stores).
Sugar, Truvia, or Stevia (Stevia not available at Wal-mart; health food store).
Equipment:
Microwave for pre-cooked microwave rice
paper towels or wax paper for covering microwaving food
Glass or Microwave-safe Bowl
or Sauce Pan and Stove Top for regular dried rice
Coffee Cup and a way to heat water
Instructions:
Don't completely follow instructions on the package. We are going to cook the rice with too much water so that it is swimming in its own starchy sauce.
For microwavable rice:
Microwave rice according to instructions
Remove microwavable rice from package and put into a microwavable bowl
Add water
Cover rice with paper towel or wax paper.
Microwave again for about 15 minutes, until rice is mushy and there is just a little starchy sauce covering the rice. If all the water cooks out, you cooked it for too long.
Add ingredients of your choice from the list.
For regular rice:
Place water and rice in a two quart sauce pan
Cook for 30-45 minutes, until rice is mushy and there is just a little starchy sauce covering the rice. If all the water cooks out, you cooked it for too long.
Place rice and starchy sauce into a bowl
Add ingredients of your choice.
Prepare a cup of green tea to go with your breakfast.
Eat.
Note: The possible brain foods in this meal are green tea, lean meats, fish, onions, peanuts, and shiitake mushrooms.
Note: For a non-traditional, but brain healthier version use brown rice.
Fish and nuts are the best brain food amongst the congee choices.
The healthiest kinds of fishes are low-mercury fishes like; wild salmon, sole, whitefish, haddock, cod, trout, and tuna. Eating 12 ounces of these types of fishes a week will support optimal brain and heart functioning, without risking any kind of mercury toxicity.
Note: Once you become good at cooking congee, you can make a 4 quart pot of congee and put it in the fridge, then the next time you want congee all you have to do is scoop out some of it and microwave it. It will keep in the fridge for about 4 days. If you plan to wait longer than that to use it, put it in one quart freezer zip lock bags, and put it in the freezer.
Note: If you know how to cook raw meat or fish, instead of using cooked meat, you may prepare the raw meat or fish while the rice is cooking.
Lunch
Green Tea
Chinese Sausage, Over Steamed Rice
Sausage requires marinating which can be done an hour before, or the night before.
Preparation Time: 15-30 minutes.
Ingredients and Shopping List:
Chinese Sausage or any kind of Sausage
Soy Sauce
2 tablespoons of Sugar, or 2 teaspoons of Truvia, or Stevia (You won't find stevia at Wal-mart; at health food store)
1 cup Microwavable Rice or Regular Rice
2 cups water
1 package of Already Shredded Cabbage (if can't find use already shredded coleslaw mix without the dressing from the produce section of the grocery store).
2 tablespoons of Sesame Seeds
2 tablespoons of Canola Oil or Sesame Oil (Sesame oil is not available at Wal-mart)
Tea:
Green Tea or Decaffeinated Green Tea
Equipment:
microwave for pre-cooked microwavable rice
paper towels or wax paper to cover microwaving food
2 glass or microwave-safe bowls for marinating the sausage
microwave for sausage
or sauce pan and stove top for regular rice
a glass or microwave-safe bowl the cabbage
mixing spoon
coffee cup
Put in the glass or microwave-safe bowl, soy sauce and sugar, Truvia, or stevia.
Mix them together. This is the marinate.
Cut up sausage and put it in the marinate.
Let sausage sit in the refrigerator and marinate in mixture for one to 14 hours.
Prepare rice, either in microwave or on stove – use instructions on package, (for microwavable rice microwave for the instructed time.
Or for stove top rice one cup of rice to two cups of water, and let it boil until the water runs out, don't burn).
Take marinating sausage out of the refrigerator.
Pour marinate (soy sauce and sugar, Truvia, or stevia mixture) down the drain.
Put sausage in the warm microwave safe bowl. (You can keep sausage in cold microwave safe bowl if it is Pyrex or something like that).
Cover sausage with paper towel or wax paper.
Microwave sausage for about 5 minutes until done, don't overcook.
Set sausage aside for a few minutes.
Pour oil into the glass or microwavable bowl.
Add sesame seeds
Microwave for minutes
Add cabbage (or coleslaw mix), and stir cabbage (or coleslaw mix) in oil and seed mixture to cover the cabbage (or coleslaw mix) with oil.
Cover cabbage and sesame seed mixture with paper towel or wax paper.
Microwave for a few minutes.
Put rice on plate. Leave some space around the edge of the plate for the cabbage.
Pour cooked sausage over rice.
Place cabbage mixture around the edges of the rice, around the edges of the plate.
Prepare a cup of green tea.
Eat.
Note: The brain foods in this meal are green tea, and sesame seeds.
Note: For a non-traditional but brain healthier version use brown rice.
Note:
Turkey sausage is better for the brain than regular sausage because it is lower fat.
Note: If you are experienced at cooking regular rice, you can make a 4 quart pot of rice and put it in the fridge, then the next time you have a rice recipe all you have to do is scoop out some rice and microwave it. It will keep in the fridge for about 5 days. If you plan to wait longer than that to use it, put it in one quart freezer zip lock bags, and put it in the freezer.
Note: some sausage contain a small amount of sugar. The amount is so small that it doesn't affect most people, unless they have trouble digesting sugar.
Dinner
Green Tea
Microwave Make-at-home Chicken Stir-fried-rice Takeout
Any Kind of Fruit for Dessert
Needs no marinating
Preparation Time: 15 – 30 minutes.
Ingredients and Shopping List:
Tea:
Green Tea or Decaffeinated Green Tea
Stir Fried Rice:
Canned Chicken
Mixed Vegetables, Frozen or Canned
Mushrooms, (shiitake mushrooms improve brain stamina, sold in can at Wal-mart; fresh from other grocery stores)
Chopped Onion Flakes or 1/4th of an Onion if you know how to chop Onions
Sesame Seeds
2 cups of Microwavable Rice or 2 cups of Regular Rice
4 cups of water
Canola Oil or Sesame Oil (Sesame oil is probably not sold at Walmart; try Asian grocers)
Egg or Egg Substitute
Soy Sauce
Any Kind of Fruit, preferably fresh
Equipment:
microwave or 2 quart sauce pan and stove top
paper towels or wax paper to cover microwaving food
2 quart microwaveable bowl
Mixing spoon
Coffee cup
Open the can or chicken and pour the water down the drain.
Set chicken aside for a few minutes.
Prepare microwavable rice according to instruction or boil regular rice for about 30 minutes until the water is boiled down as low as possible.
Open onion onion flake bottle, or chop onions if you know how to chop onions
Add chicken, vegetables, mushrooms, onion flakes or chopped onions, and sesame seeds to rice
Stir in oil
Cover stir-fry with paper towel or wax paper.
Microwave for about 7 minutes, but don't let it burn
Stir in Eggs until they begin to cooked by the heat of the rice.
Cover stir-fry with paper towel or wax paper.
Microwave again for about 3 minutes til eggs are no longer slimy.
Place take out onto a plate, leave room for the fruit
Add soy sauce to take out
Add fruit to plate.
Prepare a cup of green tea.
Eat.
Note: The brain foods in this meal are eggs, shiitake mushrooms, sesame seeds, and lean meat.
Note:
For a non-traditional, but brain healthier version use brown rice.
Note: If you would like to cook your own chicken instead of buying it canned, purchase your chicken already cut in cubes, or cut it into cubes when you get it home. Then you can marinate the raw chicken in soy sauce for one hour to 14 hour, pour marinate down the drain, and then follow the instructions form there.
Note:
If you know how to use a skillet on a stove top you don't have to mix the eggs in using a microwave. It works much better in a skillet. After the rice is done, instead of mixing everything in the microwavable bowl, put oil in a skillet. Let it get a little hot for about 4 minutes. Add the rice and all the ingredients except the eggs. Stir. add eggs, and stir until all the stringy slimy part of the egg turn cooked. Put on a plate and eat.
Note:
Even though you can find about 20 different kinds of stir fry for only $2.00 each in the frozen food isle at Wal-mart, this recipe gives you the option of making your own stir-fry with healthier ingredients for the brain such as; brown rice, sesame seeds, and shiitake mushrooms, etc....
http://mandarin.about.com/od/mandarinjokes/a/joke_sea_turtle_and_dragon.htm
http://en.wiktionary.org/wiki/a_journey_of_a_thousand_miles_begins_with_a_single_step
Ancient Chinese Shipwreck, Found
http://www.youtube.com/watch?v=tHYs-BLqSXw
http://en.wikipedia.org/wiki/Nan%27ao_One
Chinese Fossils Found on Land, Lost at Sea, Never Found Again
http://www.chinaheritagequarterly.org/articles.php?searchterm=003_pekingman.inc&issue=003
Chinese women value white tea to preserve their beauty because it is lower in caffeine than green tea, and it is higher in nutritional content.
http://www.associatedcontent.com/article/1405615/beauty_night_diy_white_tea_treatment.html
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