easy dinner

Hello, all! With cold New England weather still upon us, I thought this would be a great time to share two delicious recipes that will fill you up and boost your brain health. What we eat plays a huge role in how well our brain functions. So this first dinner is packed with protein, which is a key component in being able to create neurotransmitters like Dopamine and Serotonin. Essential fatty acids which help protect the brain, and work as anti-inflammatory agents. AND the blueberries in this recipe can actually help boost both long-term and short-term memory!

Salmon with Warm Blueberry Compote

Ingredients:

• 2 fillets of salmon
• 2 cups cooked quinoa (or farro, or other grain)
• 2 tsp. avocado oil
• 1 cup kale
• 2 tbsp. toasted pumpkin seeds
• salt and pepper to taste

Compote:

• 1/4 cup blueberries
• 1 tbsp. avocado oil
• 1 tbsp. balsamic vinegar
• 1 tbsp. water
• 1/2 tbsp. dijon mustard

1.  preheat oven to 400 F
2. season salmon with salt and pepper
3. in saute pan, heat avocado oil, cook salmon skin side down until skin is golden
4. flip salmon and plan in the oven for 10-12 minutes
5. add compote ingredients to a small saucepan and cook on low-medium heat until blueberries break down
6. make sure the cooked quinoa is hot, mix in the kale to wilt
7. take salmon out of the oven, serve over quinoa and kale and spoon warm compote over the top
8. enjoy!

The second recipe is a hearty and warming soup which is easy to adapt to several flavors. We’re featuring a spiced soup because spices like turmeric, ginger, and cinnamon provide brain healthy micronutrients and act as anti-inflammatory agents. Carrots are rich in beta-carotene, which our bodies convert to Vitamin A, which boosts cognitive function and can protect against cognitive decline. Carrots also have a healthy dose of Vitamin C!

Spiced Carrot Soup

Ingredients:

• 2 tbsp. avocado oil
• 1 large yellow onion (chopped)
• 1 pound carrots
• 2 1/2 cups broth (home-made bone broth is best)
• 1 1/2 tsp. ground cumin
• 1 tsp. ground turmeric
• 1/2 tsp. ground cinnamon
• 1 1/2 tsp. ground ginger (optional)
• 1 tbsp. honey
• 1 tsp. lemon juice
• salt and pepper to taste
• coconut milk to loosen

1.  Heat oil in a large saucepan, add onion and saute for 2-3 minutes
2. mix in carrots and saute until soft and starting to brown
3. add broth and spices, bring to a boil, then simmer for 20 minutes
4. remove from heat and blend until smooth. (If using a regular blender, blend in batches, if using an immersion blender, blend away!)
5. Stir in honey, lemon juice
6. add coconut milk to desired thickness
7. salt and pepper to taste
8. enjoy!

There you have it! Two easy dinners full of brain healthy nutrients to keep you sharp.