Your brain is made up of a lot of fat and protein. Does it make sense that our diets are low in both of these food groups? Not so much.
As part of our Los Angeles summit, Brain Power: Food, Tech and Genomics, Lily Kunin, plant-based cook, health coach, and author of Good Clean Food, hosted an interactive cooking workshop in Santa Monica last night. Today, Lily is sharing her slow-roasted salmon & quinoa bowl recipe with us.
Not only is this bowl delicious, but salmon is high in omega-3’s which are essential for brain functioning. As an added boost, Lily suggests topping your bowl with toasted walnuts which are high in DHA, an omega-3 fatty acid that improves cognitive performance in adults and prevents age-related cognitive decline. If you want to take it a step further, munch on some blueberries, whose gallic acid preserves brain functioning and can keep stress at bay, for dessert. No matter what you choose, your stomach and brain are sure to be happy!
Ingredients
*serves 2
Slow-Roasted Salmon
1/2 lb thick salmon fillet
Mixed herbs (I used chives, rosemary, and thyme)
Lemon zest
Drizzle of olive oil
Kosher salt
Herb Sauce
1 cup packed basil
1/4 cup packed chives
2 tablespoons lemon juice
1/4 teaspoon pink salt
Freshly ground pepper
1/4 cup olive oil
Brussels Sprouts Slaw
Handful of Brussel sprouts, shredded
Lemon juice
Drizzle of olive oil
Pink salt and freshly ground pepper, to taste
Serve with
Brussel sprouts slaw
Tri- color quinoa
New potatoes
Baby lettuces
Avocado
Instructions
For the Salmon
Preheat the oven to 250°F. Place the salmon skin side down on a parchment lined baking sheet. Sprinkle with kosher salt and scatter some fresh herbs over the top – I use whatever I have on hand but I love thyme, rosemary, and chives. Add some lemon zest and a drizzle of olive oil. Roast in the oven for 25 – 30 minutes, until you can easily pierce through and flake with a fork.
For the Brussel Sprouts Slaw
Toss the shredded sprouts with a few generous squeezes of lemon, drizzle of olive oil, and salt and pepper to taste. Mix well and set aside.
For the Herb Sauce
Combine the basil, chives, and lemon juice in blender. With machine running, slowly blend in olive oil, adding more as needed until sauce blends smooth. Season with salt and pepper to taste.
To Assemble
Gently flake salmon and serve with quinoa, new potatoes, Brussel sprouts, baby lettuces, and avocado.
You can find more of Lily’s healthy, delicious recipes on her blog Clean Food Dirty City.
Image courtesy of Lily Kunin.
