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A breakfast to make you brainier

Posted in Nutrition, Recipes, Newsfeed

Salmon is full of Omega 3 fatty acids. So is your brain. Give your brain, and your body, a healthy start to the day with this salmon breakfast salad.

Salmon Breakfast Salad with a Tahini, Lemon Dressing

1 Smoked or fresh Salmon fillet

2 Handfuls of Baby Spinach Leaves

1 Radish, thinly sliced

½ Avocado, sliced

¼ Cup Flat Leaf Parsley Leaves

¼ Cup Walnuts, crushed

2 Tablespoon Sunflower Seeds

Sea Salt & Pepper

Lime Wedges to serve

Tahini Lemon Dressing

70g Tahini Paste

Juice of 1 Large Lemon

2 Garlic Cloves, crushed

2 Teaspoon Ground Cumin

¼  Teaspoon Ground Turmeric

A pinch of Sea Salt

¼ Cup Water

Method:

In a large bowl combine all of the salad ingredients. Flake or cut pieces of the salmon fillet into the salad and fold together. Season with sea salt and freshly ground pepper. 

To make the dressing, place all of the ingredients in to a blender or food processor and blend well to combine.

Arrange the salad onto two serving plates, drizzle with the lemon tahini dressing and serve with lime wedges.

Serves 2

 

A breakfast to make you brainy

The F word has always been a controversial one. However, unless you live under a rock, you‘ve probably heard that FAT is not a villain after all. In fact, fat can actually do you favors.

Salmon is full of Omega-3 fatty acids. This kind of fat will not make you fat, it will make you brainier.

Your brain is 60% fat so it’s logical that the consumption of a fatty (omega-3 rich) fish would benefit brain function. Omega-3s have been associated with a decreased risk of depression, decreased risk of hostility in studies of teenagers (1) and a decreased risk of cognitive decline. Studies have even shown an association between increased IQ and omega-3rich fish (2).

Start the day with this salmon salad and you’re literally making smarter breakfast choices.  

(For more information from Les Mills on why you should ditch the fear of fat click here

 
If you want more health and fitness inspiration simply sign up to Fit Planet and get the freshest insights and advice straight to your inbox.   





References

  1. Stoll, L. A, (2011) The Omega-3 Connection: The Groundbreaking Omega-3 Antidepression Diet and Brain Program, New York, Simon & Schuster
  2. Biomedical Bulletin(2015), Scottish IQ Study Confirms Cognitive Value of Fish Oil. Retrieved from http://www.life-enhancement.com/magazine/article/1094-scottish-iq-study-confirms-cognitive-value-of-fish-oil

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