When it comes to brain health, salmon is one of the best foods you can eat. It’s rich in omega-3 fatty acids, which play a vital role in memory, focus, and overall cognitive function. Pair it with quinoa and colorful vegetables, and you have a balanced, nutrient-dense meal that keeps your brain and body energized.
Ingredients
- 1 salmon fillet (about 150–200g)
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cup steamed broccoli
- 1/4 cup shredded carrots
- 1 tablespoon olive oil
- Juice of half a lemon
- Pinch of salt and black pepper
Instructions
- Preheat a grill pan or skillet over medium heat.
- Rub salmon with olive oil, salt, and pepper. Grill for 3–4 minutes per side until cooked through.
- In a bowl, arrange cooked quinoa, cherry tomatoes, broccoli, and shredded carrots.
- Place the grilled salmon on top.
- Drizzle with lemon juice and an extra splash of olive oil before serving.
Why This Recipe Supports Memory
- Salmon is loaded with DHA, an omega-3 fatty acid crucial for brain cell structure and memory function.
- Quinoa provides complete plant-based protein and slow-release carbs for steady energy.
- Broccoli offers antioxidants and vitamin K, which support brain health.
- Olive oil contains monounsaturated fats that promote good blood flow to the brain.
Tips for Extra Nutrition
- Add a sprinkle of pumpkin seeds for extra zinc, which supports brain signaling.
- Use baby spinach or kale as a base for more leafy greens.
- For extra flavor, drizzle with a yogurt-based herb dressing or tahini sauce.