Nourish Your Brain This Spring
Spring is a season of renewal and recovery, making it an ideal time to nurture our mental and brain health and take proactive steps toward better overall well-being. A balanced diet rich in antioxidants, healthy fats, and essential nutrients can support brain function, mood, and long-term cognitive health. This spring-inspired bowl is simple, nutritious, and suitable for older adults and individuals managing chronic conditions.
Ingredients (Serves 2):
- 2 salmon fillets (3–4 oz each)
- 1 cup cooked brown rice or quinoa
- 1 cup broccoli florets
- ½ cup cherry tomatoes
- ½ avocado, sliced
- 1 tablespoon olive oil
- 1 teaspoon low-sodium soy sauce
- 1 teaspoon lemon juice
- Garlic, black pepper, or herbs (to taste)
Instructions:
- Season salmon with garlic, black pepper, and herbs. Pan-sear or bake at 375°F (190°C) for 10–12 minutes until cooked through.
- Steam broccoli until tender.
- Assemble the bowl with brown rice, salmon, broccoli, tomatoes, and avocado.
- Drizzle with olive oil, soy sauce, and lemon juice before serving.
This balanced bowl provides omega-3 fatty acids, fiber, and antioxidants, supporting brain health, heart health, and stable energy throughout the day.
Estimated Nutrition (Per Serving):
- Calories: 320 kcal
- Protein: 25g
- Carbohydrates: 28g
- Fiber: 6g
- Fat: 16g (mostly unsaturated)
- Sodium: ~280 mg (with low-sodium soy sauce)
Nutritional Information Provided by Chinese Hospital Registered Dietitian.
