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
- Assorted vegetable (fresh is preferable). I recommend broccoli, carrot, corn, green beans, and mushrooms. Use what you know you’ll enjoy eating!
- Curry paste – I use green with fish but again, you can use whichever you like
- Coconut milk (reduced fat)
How to prepare:
- 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.
- Add your vegetables, curry paste, and slowly add coconut milk to reach the desired consistency.
- Cook, stirring occasionally, until the vegetables are soft. Taste the sauce to see if you want more spice or more coconut.
- Add in spinach and diced tomato. Stir until spinach is fully wilted.
- Dish into a bowl and serve! Easy, right?