Boost your brain health with this nutritious salmon recipe

In our quest for overall well-being, we often overlook the crucial role our diet plays in maintaining brain health.

While some risk factors for conditions like dementia are beyond our control, such as age and genetics, adopting a brain-healthy lifestyle can significantly mitigate these risks.

Studies show that following a healthy diet not only reduces the likelihood of heart disease, stroke, and diabetes but also helps preserve cognitive function and stave off cognitive decline. That's why the Alzheimer Society of Canada emphasizes the importance of making nutritious food choices to support brain health.

Here are some tips for incorporating brain-boosting foods into your diet:

1. Follow a Healthy Diet You Enjoy: The Mediterranean and MIND diets, both extensively studied for their benefits regarding dementia, recommend minimizing processed foods, meat, sweets, and dairy. Instead, focus on incorporating more fruits, vegetables, legumes, whole grains, nuts, olive oil, and fish into your meals.

2. Embrace a Rainbow of Colours: Enjoy a variety of foods in vibrant hues, as different colours often indicate the presence of various antioxidants and nutrients essential for brain health. Incorporate blue and purple fruits like blackberries and plums, green options like spinach and avocados, white, tan, and brown options like cauliflower and potatoes, and orange and yellow fruits and vegetables like sweet potatoes and oranges into your diet.

3. Enhance Flavour with Healthy Additions: Make your meals flavourful and nutritious by using herbs, spices, nuts, and seeds as healthy seasoning options.

4. Practice Mindful Eating: Be mindful of portion sizes, opt for healthy snacks, and stay hydrated by drinking plenty of water throughout the day.

5. Plan Ahead for Success: Set yourself up for dietary success by planning meals in advance. Utilize meal planning apps and websites to help you stay organized and make healthy choices, even on busy days.

Now, let's dive into a delectable brain-boosting recipe from the Alzheimer Society of Canada:

Fragrant Salmon with Creamy Lemon Sauce

Ingredients:

• 4 skinless salmon fillets (approximately 1.5 lb)
• Salt and black pepper to taste
• 2 tablespoons oil
• 3/4 cup white wine or chicken broth
• 3 tablespoons finely diced shallot
• 1 teaspoon chopped rosemary
• 6 tablespoons unsalted butter, cut into small cubes
• 1 teaspoon lemon juice

Preparation:

1. Preheat your oven to 425°F (220°C). Pat the salmon fillets dry with paper towels and season them with salt and pepper.
2. Heat an ovenproof skillet over medium-high heat and add the oil. Place the salmon fillets in the skillet and cook for 2 minutes until the underside is well browned. Flip the fillets and cook for an additional minute.
3. Transfer the skillet to the preheated oven and roast the salmon for 4–7 minutes, depending on your desired level of doneness. Carefully remove the skillet from the oven using potholders and transfer the salmon to a large plate. Tent the plate with foil to keep the salmon warm.
4. Pour off any excess fat from the skillet, blotting the remaining oil but leaving the browned bits. Return the skillet to high heat and add the white wine (or chicken broth), shallots, and rosemary. Stir until the wine is nearly evaporated, approximately 3–4 minutes.
5. Remove the skillet from the heat and whisk in the butter cubes until the sauce is thick and creamy. Stir in the lemon juice and season the sauce with salt and pepper to taste.
6. Serve the fragrant salmon fillets with the creamy lemon sauce drizzled over the top.

This tantalizing dish not only delights the taste buds but also nourishes the brain with its nutritious ingredients. Enjoy this flavourful recipe as part of your brain-healthy diet regimen, and savour the benefits of culinary wellness.