Brain Food Fish Salad

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Brain Food Fish Salad

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Brain Food Fish Salad

  1. 1. Eat Smart to be Smart... Better Brain Health and a Healthier You October 15, 2011
  2. 2. “ You Are What You Eat” <ul><li>A Nutritious and Well-Balanced Diet </li></ul><ul><ul><li>Keeps our brain and bodies function at its best </li></ul></ul><ul><ul><li>Reduces effects of age related conditions </li></ul></ul>
  3. 3. <ul><li>Omega-3 Fatty Acid </li></ul><ul><ul><li>Overall beneficial to your physical health </li></ul></ul><ul><ul><li>Essential for brain function – improve clarity, reasoning, memory, recall and focus </li></ul></ul><ul><li>Salmon, Rainbow Trout, Albacore Tuna, Pacific Halibut, Herring </li></ul>Fish
  4. 4. <ul><li>Vitamin B12 </li></ul><ul><ul><li>fatty acid synthesis </li></ul></ul><ul><li>Iron </li></ul><ul><ul><li>transport of oxygen to the blood </li></ul></ul><ul><ul><li>Improves cognitive function </li></ul></ul><ul><li>Folate </li></ul><ul><ul><li>cell production and maintenance </li></ul></ul><ul><li>Vitamin B6 </li></ul><ul><ul><li>increasing energy levels and immune function </li></ul></ul><ul><li>Kale, Spinach and Cabbage </li></ul>Leafy green vegetables
  5. 5. <ul><li>Omega 3 and 6 Fatty Acids, Folate </li></ul><ul><ul><li>Prevents cognitive decline </li></ul></ul><ul><ul><li>Natural antidepressants </li></ul></ul><ul><li>Vitamin E </li></ul><ul><ul><li>Antioxidant </li></ul></ul><ul><ul><li>Less cognitive decline </li></ul></ul><ul><li>Walnuts, Pecans, Almonds, Brazil Nuts, Cashew and Hazel Nuts. </li></ul><ul><li>Pumpkin, Sunflower and Flax Seeds </li></ul>Nuts & Seeds
  6. 6. <ul><li>Monounsaturated fat </li></ul><ul><li>Healthy Blood Flow = Healthy Brain </li></ul><ul><li>Lower Blood Pressure = Maintain Cognitive Function </li></ul>Avocados
  7. 7. Salmon & Tuna Tataki Salad <ul><li>Sprinkle Tuna with Kosher salt and black pepper. Then sear on a pan or with torch until surface has just started to cook. Plunge fillet into ice water to cook, then pat with paper towel until completely dry. Repeat steps with Salmon fillet except use the lemon pepper instead of black pepper. </li></ul><ul><li>For the salad, slice the Daikon in julienne strips and leave in ice water until plating. Slice cucumbers, and onions thinly and marinade in ½ of the ponzu sauce. </li></ul><ul><li>Cut the fish into sashimi slices about 1/8 inch thick. </li></ul><ul><li>Arrange the fish and sliced kamaboko on the bottom of the plate. </li></ul><ul><li>Place desired amount of marinated cucumber and onion on top of the sashimi. </li></ul><ul><li>Place the daikon, mixed greens and bean sprouts on top of the cucumber. </li></ul><ul><li>Drizzle ponzu sauce around the sashimi and the wasabi mayo. </li></ul><ul><li>Garnish with Mixed Greens and Avocado. </li></ul><ul><li>Sprinkle with Sesame seeds for extra texture and flavor. </li></ul><ul><li>Ingredients: </li></ul><ul><li>(Serves 4) </li></ul><ul><li>4 oz Tuna fillet </li></ul><ul><li>4 oz Salmon fillet </li></ul><ul><li>3 slices Kamaboko ( per salad) </li></ul><ul><li>2 cups Mixed greens </li></ul><ul><li>1 cup Bean sprouts </li></ul><ul><li>1 English cucumber, thinly sliced </li></ul><ul><li>½ Red onion, t hinly sliced </li></ul><ul><li>1 cup Daikon radish, julienne </li></ul><ul><li>2 Avocados (for garnish) </li></ul><ul><li>Mixed greens (for garnish) </li></ul><ul><li>Kosher salt, black pepper, lemon pepper </li></ul><ul><li>1 cup Ponzu sauce </li></ul><ul><li>Wasabi miso </li></ul><ul><ul><li>Blend together ½ cup light mayonnaise with tsp of wasabi with 1 tb of water </li></ul></ul>

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