Brain Maker Foods

Dr. David Perlmutter, a neurologist, wrote the new book Brain Maker, published by Little, Brown and Company of the Hachette Book Group. The gist of his book is that good health, energy, upbeat mood, efficient brain, freedom from chronic diseases, and joy in living all stem from eating the foods your good gut bugs like and thrive on, and avoiding sugars, wheat and other junk that encourages the bad bugs.

He sees a relationship between ADHD and gluten, artificial flavors, sugars and highly processed ingredients. “Don’t give kids Ritalin,” he says. “Change their diets. No pop tarts and Coco Cola. Give them real, whole foods.”

Vegetables top Dr. Perlutter’s list of good foods, and vegetables that grow on top of the ground top his vegetable list. He especially recommends leafy greens and lettuces, collards and kale, Brussels sprouts and cauliflower, artichokes, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip greens, asparagus, leeks, fennel, scallions, and parsley.

Low-sugar “fruits” come next: avocado, bell pepper, cucumber, tomato, zucchini, squashes, pumpkin, eggplant, lemons, and limes. Fermented foods follow: yogurt, pickled fruits and vegetables, kimchi, sauerkraut, pickled herring and eggs.

He advises healthy fats: real butter made from cream produced by pasture-fed cows; extra-virgin olive oil, sesame oil, coconut oil, nuts and nut butters, cheese (except for blue cheese), and seeds: chia seeds, flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds, almond milk, avocados, olives, and coconuts.

Protein foods he recommends are whole eggs, wild fish (salmon, mahimahi, grouper, herring, trout, clams, mussels and oysters, lobsters and shrimp, meat from grass-fed animals, chicken, turkey. (For fish with the lowest amount of toxins in them, visit www.seafoodwatch.org put out by the Monterrey Aquarium.)

He recommends non-gluten grains: amaranth, rice (brown, white, and wild), buckwheat, millet, quinoa, sorghum, teff, oats from a mill that doesn’t process wheat, especially if you are gluten-sensitive or celiac—and I’d add to avoid gluten-containing foods if you have irritable bowel syndrome. He warns against foods that just have the gluten processed out of them; choose foods gluten free by nature.

Whole fruits:  Berries, especially. He says, “Be cautious about how much you eat of mangos, apricots, melons, papayas, plums and prunes, and pineapples.” They have too much fructose. Avoid foods that list high-fructose corn syrup as an ingredient.

Choose herbs, seasonings and condiments that are free of gluten, wheat, soy, and sugar. (Good-bye, ketchup. It’s half sugar. Ketchup’s best use is to clean and polish copper-bottom kettles. Works better than metal polish.)

Dr. Perlmutter’s list of foods to use, ideally, just a couple of times a week:  carrots and parsnips, cow’s milk and cream (use sparingly, like in your coffee), beans, lentils, and peas. Be generous with garbanzos. Hummus is good.

 HUMMUS: 1 can garbanzo beans (a.k.a. chick peas); drain and reserve juice. Puree in blender or food processor. Mix in½ cup tahini, 3 to 4 Tablespoons lemon juice (fresh best; bottled okay); 1 garlic clove, pressed or minced and mashed with ½ teaspoon salt; 2 Tablespoons seedless black olives, minced; dash cayenne (optional). Add reserved garbanzo liquid as needed for desired consistency. Excellent as a dip with potato chips, vegetables, or toast strips. Makes about 2 cups.  Refrigerate covered, in glass, not plastic.