Brain Boosting Bites

 

It's a list of foods I won't forget as I'm making a habit of including these in my menu. Salmon, dark green leafy vegetables, berries and walnuts make the list. Trout, cabbage, broccoli fit the bill.

A combination of foods in the Mediterranean and DASH diets may improve mind function as well as protect the heart. These include:

• Seafood (twice per week)
• Olive Oil
• Lots of vegetables
• Whole grains (three daily)
• Beans and lentils
• Nuts
• Poultry

Foods to limit include:

• Processed pastries and sweets
• Red meat
• Butter and margarine
• Fried foods
  

Above is my meal with many of the foods that met the cut. There's salmon, spinach, whole grain bread and strawberries. The salmon and par-cooked potatoes are seasoned with the spice turmeric. Benefits of the spice are encouraging in that a compound in turmeric may help fight brain degeneration.

To bake the salmon, I first greased a pan with olive oil. I seasoned the salmon fillet with salt and black pepper, then with turmeric. Placing the fillet skin side up in the baking dish, I baked in a 400 F. degree oven for 15-20 minutes, until the internal temperature reaches 145 F. The potato quarters are par cooked, seasoned with turmeric and baked in a separate pan greased with olive oil. 

June is Alzheimer's & Brain Awareness Month. Learn why good nutrition plays a role in brain health at Eatright.org.