Salmon: The Brain Super Food – And Three Delicious Recipes

Salmon: The Brain Super Food – And Three Delicious Recipes By Martin Reilly

There are certain foods that will work overtime to improve your brain health and ensure that you are feeling your best at all times.

One particular super food that you should really focus on is salmon.

The protein source you must be eating. Salmon is great as it’s not only loaded with blood sugar stabilizing protein, but it’s also a fantastic source of fat as well. This helps keep your health in check, your body weight in check, and can prevent those mental drains you may otherwise experience when your blood sugar level begins to crash.

On top of that, the omega-3 fatty acids found in salmon work wonders to help boost your brain health. These omega-3 fatty acids can help ward off Alzheimer’s disease, reduce age-related cognitive decline, and can also help boost your memory as well.

You may not be eating salmon as often as you should, simply because you probably aren’t quite sure how to prepare it. Let me show you three delicious salmon recipes that you can make this week to get on the salmon bandwagon. Note that this protein source is slightly higher in calories compared to say, chicken or egg whites, due to the dietary fat it contains, but don’t let this deter you. Just adjust your portion size accordingly and make sure that you are still getting it into your plan.

Tangy Salmon Sandwiches

• ½ cup rice vinegar
• ¼ cup minced shallots
• 2 tbsp. Stevia powder
• 2 tbsp. minced fresh ginger
• 1 tbsp. minced garlic
• 3 tbsp. low sodium soy sauce
• 1 ½ tsp. wasabi paste
• 4, 4 oz. salmon fillets
• 4 tbsp. fat free Greek yogurt
• 1 tsp. wasabi paste
• ½ tsp. rice vinegar
• 1 clove minced garlic
• 4 cups spinach leaves
• 8 slices Ezekiel bread

Combine the rice vinegar, minced shallots, Stevia, ginger, garlic, soy sauce, and wasabi paste in a bowl. Add salmon and let stand for an hour to marinate being sure to turn once.

Next, in a small bowl, combine the Greek yogurt, wasabi paste, vinegar, and garlic to make spread for sandwich.

Grill the fish on the BBQ or oven for 10 minutes or until it flakes easily.
Place on Ezekiel bread, topping with spread and spinach leaves before covering with a second slice of bread and then serving.

Creamy Salmon Omelet

• ¼ cup canned salmon, bones and skin removed
• 6 egg whites
• 2 tbsp. fat free creamy cheese
• 1/8 cup diced yellow onion
• 1/8 cup diced red pepper
• 1 tbsp. olive oil

Whisk together the canned salmon, egg whites, and 1 tbsp. cream cheese. Heat a non-stick skillet over medium heat. Heat olive oil and add diced onion and red pepper and sauté until tender. Add the egg white mixture and cook for 2-3 minutes or until edges start to bubble.

Flip one side over, press together and cook for another 1-2 minutes. Flip and cook for another minute before removing. Smear the remaining 1 tbsp. of cream cheese over top and serve.

Lemon Dill Salmon With Wild Rice

• 4 oz. salmon
• 1 tbsp. Dijon mustard
• ½ tbsp. olive oil
• ¼ clove minced garlic
• Juice from half a lemon
• 1 bunch freshly chopped dill
• 1 cups pre-cooked wild rice
• ¼ diced onion
• 1 stock diced celery
• 1 finely diced carrot
• 1 whole egg
• ½ tbsp. olive oil

Combine together the mustard, olive oil, lemon juice, and dill. Rub into salmon.

Place salmon in the oven at 405 degrees F on a baking sheet and bake for 10-12 minutes.

Meanwhile, heat second measure of olive oil in a medium skillet. Add in the carrot, celery, and onion. Sauté for 1-2 minutes. Next, add in the wild rice and then crack and egg into the skillet and stir-fry until finished.

Serve alongside salmon.

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Image Sources:
http://www.traegergrills.com/recipes/seafood/cider-hot-smoked-salmon
http://skinnymuscles.com/six-lunch-ideas-six-pack-abs/
http://www.goodfood.com.au/recipes/the-10-recipes-everyone-should-master-20121023-282vv
https://jonoandjules.com/2011/07/24/super-healthy-salmon-rice-salad/