Lunch Idea – Healthy Lunch

Japanese Vegetarian Lunch


  • Edamame Cold Creamy Soup
  • Chirashi Sushi with Ginger and Myoga
  • Tofu and Lotus Root Hamburg
  • Broccoli and Cherry Tomato
  • Tofu with Sesame Sauce
  • Cucumber Salad with Miso Dressing
  • Dessert – Sweet Jelly Cake

Walnuts May Boost Cognitive Function

A study published in the British Journal of Nutrition shows that walnuts may improve the odds of correctly answering a true or false question. The study conducted by researchers at Andrews University in Berrien Springs, Mich., found that walnuts can help increase inferential reasoning, specifically, the ability to discover true from false.

Peter Pribis, Associate Professor of Nutrition and Wellness, led the study, “Effects of Walnut Consumption on Cognitive Performance in Young Adults.” Pribis, along with a team of student researchers, tested whether a short, intensive supplementation of a diet with walnuts can have an effect on memory, intuition, mood, and critical thinking skills in young adults. In short—would a walnut diet improve cognitive functions?

Using two test groups of Andrews University students, each group ate two slices of banana bread daily for eight weeks: one group ate banana bread with ground walnuts and the other group ate banana bread without walnuts. Each student was tested for inferential reasoning by reading a short narrative followed by five statements. Students then decided whether the statements were true, partially true, false, partially false, or there was not enough information to make a judgment.

“Students consuming walnuts showed a significant improvement in inference after consuming one-half cup of walnuts daily for eight weeks,” said Pribis. “Walnuts will obviously not make you a critical thinker; this comes after years of studying. However, students and young professionals in fields that involve a great deal of critical thinking or decision-making could benefit from regularly eating walnuts.” Pribis concludes further research should be done to gain a deeper understanding about the impact of walnuts on cognition.

Source: British Journal of Nutrition

A Fennel and Walnut Salad


2 fennel bulbs, cut into wedges
2 Tbsp butter
2 cups vegetable stock
1 cup sugar
1/2 cup toasted chopped walnuts
5 blood oranges
4 Tbsp blue cheese
2 Tbsp olive oil


  1. In a frying pan over med-high heat, heat oil. Sear fennel on all sides. Add butter. Cook until butter browns. Add stock. Simmer until fork tender.
  2. To make walnut glass – Using a candy thermometer, cook sugar in a heavy bottomed saucepan to 150°C. Pour sugar onto a silpat mat and sprinkle with walnuts. Cool. Break into shards.
  3. With a sharp knife, remove rind and pith from 2 blood oranges. Cut into 1/4″ rounds. Squeeze juice from remaining 3 oranges into a saucepan. Reduce juice over medium high heat until syrupy. Cool over ice bath. Salt and pepper to taste.
  4. Arrange orange disks and fennel wedges on a plate. Drizzle orange syrup and olive oil. Crumble blue cheese and garnish with walnut glass.

Yield 4 servings

Source: Western Living