Cajun Beef & Veg Rice
Cajun Beef and Veg Rice is a delicious and nutritious recipe that combines a variety of vegetables, lean beef, and rice with the delightful kick of Cajun seasoning. This hearty dish is perfect for lunch or dinner and offers numerous health and brain benefits.
The ingredients in Cajun Beef and Veg Rice offer numerous health and brain benefits. Carrots are an excellent source of beta-carotene, a powerful antioxidant that protects the brain from oxidative stress and promotes overall cognitive health [1]. Additionally, carrots are rich in fiber, which is beneficial for digestive health [2].
Peppers are another key ingredient in this recipe, containing high levels of vitamin C, which is essential for collagen synthesis, wound healing, and immune function [3]. Vitamin C has also been shown to support cognitive function and reduce the risk of age-related cognitive decline [4].
Lean beef mince, the main protein source in this dish, is an excellent source of essential nutrients like iron, zinc, and B vitamins, particularly vitamin B12 [5]. These nutrients play crucial roles in brain function, with vitamin B12 being particularly important for maintaining healthy nerve cells and preventing cognitive decline [6].
Rice, the base of this dish, is a source of complex carbohydrates, providing steady energy and promoting a healthy brain by maintaining consistent blood sugar levels [7].
Coconut oil, used for cooking in this recipe, contains medium-chain triglycerides (MCTs) which have been shown to improve cognitive function and potentially support brain health in individuals with mild cognitive impairment [8].
Ingredients
- 1 tbsp. coconut oil
- 3 large carrots, sliced
- 2 peppers, sliced
- 4 spring onions, sliced
- 1 lb. (500g) 5% fat beef mince 2 tsp. Cajun seasoning
- 1 tbsp. tomato purée
- 1 lb. (500g) cooked rice
Instructions
- Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften.
- Add in the minced beef and season with salt and pepper. Cook for 10 minutes, until the meat is browned.
- Add the Cajun seasoning and tomato purée then stir well. Add in the cooked rice along with 4 tbsp. of water.
- Stir well to combine all of the ingredients and continue cooking for about 3-4 minutes.
- Sprinkle with the green parts of the spring onions and serve.
Cajun Beef and Veg Rice is a tasty and nutrient-packed dish that can be enjoyed by individuals of all ages. Its ingredients provide numerous brain and health benefits, from cognitive function to antioxidant protection. Next time you're looking for a satisfying and wholesome meal that also supports your brain health, try this simple and delicious Cajun Beef and Veg Rice recipe.
References
[1] Joseph, J. A., Shukitt-Hale, B., & Willis, L. M. (2009). Grape juice, berries, and walnuts affect brain aging and behavior. The Journal of Nutrition, 139(9), 1813S-1817S.
[2] Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861-1870. https://doi.org/10.1016/j.jand.2015.09.003
[3] Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211.
[4] Harrison, F. E. (2012). A critical review of vitamin C for the prevention of age-related cognitive decline and Alzheimer's disease. Journal of Alzheimer's Disease, 29(4), 711-726.
[5] Pereira, P. M., & Vicente, A. F. (2013). Meat nutritional composition and nutritive role in the human diet. Meat Science, 93(3), 586-592.
[6] O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
[7] Bourre, J. M. (2006). Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. The Journal of Nutrition, Health & Aging, 10(5), 377-385.
[8] Rebello, C. J., Keller, J. N., Liu, A. G., Johnson, W. D., & Greenway, F. L. (2015). Pilot feasibility and safety study examining the effect of medium chain triglyceride supplementation in subjects with mild cognitive impairment: A randomized controlled trial. BBA Clinical, 3, 123-125.
