Anti-inflammatory foods for your brain with Chef Martin Oswald

Thank you Marg KJ, Afsi, Sherrie McGraw, Eve Franco, Tony, and many others for tuning into my live video with Chef Martin Oswald! Brain Food That Actually Tastes Good: A Feast for Your Neurons (and Tastebuds)We went live today from Las Vegas to Vienna, and if you missed it, you missed a masterclass on how to turn “medical advice” into a culinary masterpiece.We are gearing up for the Brain Summit (Feb 23rd–28th), where we’ll be interviewing experts like Annie Fenn, MD , Jud Brewer MD PhD , Chris Miller MD, Julie Fratantoni, PhD, and Dr. Dominic Ng. But today wasn’t just about talking science; it was about putting Dr. Chris Miller’s anti-inflammatory protocols directly onto a plate.The goal? Decreasing stroke risk, fighting atherosclerosis, and keeping those blood vessels wide open to feed your brain.Here is the breakdown of the “strategic dishes” Chef Martin whipped up.The Strategy: Avoiding “Flavor Fatigue”Chef Martin Oswald introduced a fascinating concept today: Flavor Fatigue.When you eat a dish that tastes exactly the same from the first bite to the last, your palate gets bored. To keep healthy eating exciting, you need layers. You need a mix of hot and cold, cooked and raw, spicy and tart.Here is how he built the ultimate Anti-Inflammatory Bowl.1. The Roasted BaseMartin didn’t just throw veggies on a pan; he layered the antioxidants:* The Power Move: He started with cauliflower (cruciferous) and dusted it with turmeric.* The Fiber: Chickpeas went in for their soluble fiber to help grab cholesterol and feed gut bacteria.* The Spice: He used Garam Masala. It’s Martin’s favorite spice blend because it is loaded with high-polyphenol spices like clove.Chef’s Tip: Watch your oil. Instead of free-pouring olive oil, Martin suggests using a teaspoon or even a splash of water to keep the calorie density low, which is crucial for stroke prevention.2. The “Raw” element (Vital for Vitamin C)Here is something we often forget: Vitamin C is heat-sensitive. If you cook your peppers or fruits, you lose a significant amount of that nutrient.To solve this, Martin created a raw Purple Coleslaw right in the middle of the bowl:* The Crunch: Red cabbage (the cheapest, most effective antioxidant bang for your buck).* The Surprise: He added blueberries directly into the slaw instead of raisins.* The Dressing: A mix of tahini, lemon juice, and a touch of date syrup to break down the cabbage fibers.3. The Endothelial BoostersTo finish the bowl, he added cooked beets and raw arugula. Why? Nitrates. These are essential for the endothelial lining of your blood vessels, ensuring good blood flow to the brain.Get the Full Anti-Inflammatory Bowl Recipe Here.Dessert: “Carolyn’s Clafoutis” (The Healthy Remake)We can’t talk brain health without talking about berries. Dr. Jud Brewer loves them, and so do we.Martin’s wife, Carolyn, makes a healthy version of the classic French Clafoutis, that usually loaded with heavy cream, butter, and sugar. Martin is sharing her recipe and how she turned it into a brain-healthy powerhouse without sacrificing that custard-like texture.The 5-Ingredient Fix:* Frozen Blueberries: He used frozen because they are picked at peak ripeness and retain their nutrients.* The Liquid: Almond milk (or oat milk) mixed with a little yogurt for acidity.* The Binder: Tapioca flour (or arrowroot) mixed with almond flour.* The Omega-3s: Soaked ground flaxseeds.* The Sweetener: A touch of date sugar or maple syrup.The result? A purple, custard-like treat that melts in your mouth, minus the saturated fat.Eat the RainbowBy the time Martin finished plating, we counted nearly 15 different plants in just one meal. From the shiitake mushrooms to the fresh parsley garnish, this is what gut diversity looks like.Read my article on “The Rainbow Plate: A System So Simple It Will Change the Way You Eat Forever”Coming Up NextWe are back next Wednesday for another live cooking session. We’ve covered veggies and berries; next week, we are diving into healthy fats. Martin will be demonstrating the smart way to cook Salmon (for those who eat fish) so you don’t destroy the delicate Omega-3s with high heat.See you then! Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe