Recipe for a Healthy Brain

There have been a lot of studies linking nutrition to brain health, and ultimately preventing Alzheimer’s or dementia. It makes sense that a healthy, balanced diet will promote a healthy body and a healthy brain. The nutrients scientists have most strongly correlated to preventing brain shrinkage (associated with dementia) are vitamins C, D, E, B vitamins, as well as Omega-3 fatty acids. Omega-3′s and most of the B vitamins are best found in fish. The other nutrients and antioxidants are best found in fruits and vegetables. Below is a simple recipe that anyone can handle to promote brain health. If you like spicy –  add some hot peppers. If you don’t like curry, try using a stir-fry sauce found in your grocery store, or even a cream-based soup.

Fish and Vegetable Curry

What you’ll need:

  • Extra virgin olive oil (virgin olive oil is the best of all cooking oils and is the highest in omega-3)
  • Boneless white fish
  • Onion
  • Spinach
  • Assorted vegetable (fresh is preferable). I recommend broccoli, carrot, corn, green beans, and mushrooms. Use what you know you’ll enjoy eating!
  • Tomato
  • Curry paste – I use green with fish but again, you can use whichever you like
  • Coconut milk (reduced fat)

How to prepare:

  1. In a large frying pan, heat olive oil and add in cubed white fish and diced onion. Cook, stirring occasionally, until the fish and onion are mostly cooked.
  2. Add your vegetables, curry paste, and slowly add coconut milk to reach the desired consistency.
  3. Cook, stirring occasionally, until the vegetables are soft. Taste the sauce to see if you want more spice or more coconut.
  4. Add in spinach and diced tomato. Stir until spinach is fully wilted.
  5. Dish into a bowl and serve! Easy, right?