We have compiled a romantic menu for you and your valentine, which incorporates how simple it is to make sure you are giving your brain what it needs to perform properly.
Each recipe includes footnotes explaining why it is a brain healthy food.
Enjoy! and Happy Valentines day...
For your Starter:
Baby Spinach Salad - Serves 2
(A beautiful plated salad to start your meal)
4 oz. fresh baby spinach³
2 Ripe Red Pears
Candied pecans⁴
Gorgonzola Cheese
Raspberry Vinaigrette
Divide the spinach between two salad plates. Slice the pear in 1/2 in. slices and arrange on top of spinach. Sprinkle on pecans and gorgonzola to taste.
Serve with Raspberry Vinaigrette.
³ Spinach slows down the effects of age-related declines in brain function and helps protect the brain from oxidative stress. Researchers suggest that a diet rich in spinach can significantly improve learning capacity and motor skills.
⁴Pecans and peanuts provide choline, another important nutrient for optimal brain function. Choline aids in both memory and brain development.
For your Main Course:
Serves 2
1 8 -10 oz Wild Caught Salmon Fillet¹
1/2 cup Ground Almonds²
1/4 cup Grated Parmesan Cheese
1 T Dill Weed
1/4 t Granulated Garlic
1/4 t Granulated Onion
2 T Lemon Juice
2 T Water
Olive Oil Cooking Spray
Place top rack on upper level. Preheat Broiler to 500ยบ
Place fillet, skin side down on broiler pan.
Mix almonds, parmesan cheese, dill, garlic and onion together. Spread over top of fillet. Spray the top of the fillet with olive oil cooking spray to help it stay in place.
Blend lemon juice and water in small measuring cup with a pour spout. Drizzle half the mixture over the almond/cheese mixture.
Broil 10 Min. or until tender and salmon flakes when tested with a fork. Drizzling additional lemon/water half way through.
¹Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.
²Phenylalanine, found in almonds, can do wonders for your mental and neurological health. Phenylalanine has the rare ability to cross the blood-brain barrier where it stimulates the brain to generate natural mood-boosting neurotransmitters called dopamine, adrenaline and noradrenaline. Additionally, almonds are high in riboflavin which is known to boost memory.
For your Side Dish:
Whole Wheat Cous Cous w/ Italian Herbs⁵
Cook Cous Cous following package directions.
When it is done, just before serving sprinkle some dried Italian seasoning in and fluff with fork.
⁵Whole grain is a great brain stimulator because it contains high percentage of folate. Make sure you’re eating a diet rich in whole grain breads, cereals, barley, popcorn, etc., because they can boost your blood flow to the brain. Every organ in the body is dependent on blood flow… especially the brain.
Wholegrain breads and cereals are rich in Vitamin B6, an important brain vitamin. Wheat germ additionally contains memory-improving thiamine.
For Desert:
Strawberries⁶ Dipped in Dark Chocolate ⁷
Melt dark chocolate
Rinse and completely dry strawberries before dipping in warm, melted chocolate
Place on waxed paper to cool
Arrange on a serving plate.
And there you go....
Remarkably, these same studies showed that the powerful antioxidants in strawberries, spinach and blueberries can improve the ability to communicate even among brain cells already showing signs of age-related damage.
⁷Dark chocolate has powerful antioxidant properties and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. The stimulants found in dark chocolate also improve mood. It has high content of flavanols that facilitate blood supply to the brain and enhance cognitive skills. Enjoy in moderation of course...
