Eat Your Way to Better Brain Health

I have a confession to make. I’m a bit of a lazy cook. To clarify, as a mother of two I do a lot of cooking. What I mean is, I like to keep things simple and reasonably fast. I don’t have time for long and complicated recipes.

So, it is with this in mind that I thought of my favourite “go-to” recipe that I frequently use for lunch or dinner. This Brain Fuel Salad can be adapted so many ways to suit what ever ingredients you have in your fridge.

You can use any type of leafy salad greens; it doesn’t have to be spinach. You can switch up the veges and use capsicums or diced tomatoes. Instead of pomegranate arils, you could use blueberries or even strawberries. The sky is the limit!

The main factors that make this salad brain-healthy are the smoked salmon, which is rich in omega-3’s and the leafy greens which are rich in vitamins and minerals. Avocado and olive oil provide lots of ‘good fats’ and these are not only good for your brain and heart, but fats also help keep you feeling full for longer.

Whenever I have this salad for lunch, I feel completely powered up to get through my afternoon and due to the protein and fat content (and low carb/low sugar content), I don’t get that 3pm crash.

There are so many reasons to love this salad, I certainly hope you enjoy it as much as I do.

Yours in good health,

Dr. Amanda Wiggins

Brain Fuel Salad with Salmon, Avocado and Spinach

Prep time: 15 mins
Serves: 4
Can be served for either lunch or light dinner
Recipe by Dr. Amanda Wiggins

Brain Fuel Salad Ingredients

400g (16oz) smoked salmon, flaked

160g (about 6oz) baby spinach leaves or other leafy greens

½ red onion, thinly sliced

2 avocados, peeled, pitted and diced

200g feta cheese, crumbled

100g pomegranate ariels

Lemon Dill Dressing Ingredients

Juice of 1 lemon

1/3 cup olive oil

2 tsp runny honey

2 Tbsp fresh chopped dill, or 1 Tbsp dried dill

Freshly ground black pepper and rock salt to taste

Method

1. Combine all dressing ingredients in a dressing shaker or jar and shake vigorously until combined.
2. Gently combine all salad ingredients between four bowls.
3. Drizzle with dressing and enjoy!