In our fast-paced lives, taking care of our mental health is just as important as looking after our physical well-being. Did you know that what you eat can have a significant impact on your mental state?
Today, we're diving into a delightful and nutritious meal that not only tantalizes your taste buds but also supports your mind: Roasted Salmon with Turmeric Couscous, Roasted Zucchini, Shallots, and Tomatoes. Get ready to discover how this flavourful dish can boost your mood and promote overall well-being.
The Power of Salmon:
Salmon is a nutritional powerhouse when it comes to supporting mental health. It's rich in omega-3 fatty acids, particularly EPA and DHA. These fatty acids play a vital role in brain function and have been shown to reduce inflammation, improve mood, and support cognitive function.
Omega-3 fatty acids are essential for the production of neurotransmitters, including serotonin, which is often referred to as the "feel-good" neurotransmitter. Serotonin helps regulate mood, sleep, and appetite, and low levels have been linked to conditions like depression and anxiety. By incorporating salmon into your diet, you're providing your body with the necessary building blocks to support optimal brain health and enhance your overall well-being.
The Magic of Turmeric:
Turmeric, a vibrant golden spice, contains a potent compound called curcumin. Curcumin has powerful anti-inflammatory and antioxidant properties, which can help combat oxidative stress and reduce inflammation in the body and brain.
Inflammation has been linked to various mental health conditions, including depression and anxiety. By incorporating turmeric into your meal, you're harnessing its anti-inflammatory benefits, supporting a healthy brain, and potentially improving your mood.
The Nutritional Heroes: Zucchini, Shallots, and Tomatoes:
Roasted zucchini not only adds a delightful crunch to the dish but also brings a host of nutrients. Zucchini is low in calories but high in vitamins and minerals, including vitamin C and vitamin B6. Vitamin C is an antioxidant that helps protect brain cells from oxidative stress, while vitamin B6 plays a crucial role in neurotransmitter synthesis, contributing to healthy brain function.
Shallots, with their mild and slightly sweet flavor, are a member of the onion family. They contain quercetin, a flavonoid with antioxidant and anti-inflammatory properties. Quercetin has been studied for its potential benefits in protecting against neurodegenerative diseases and promoting overall brain health.
Cherry tomatoes, bursting with tangy goodness, are rich in lycopene, a powerful antioxidant. Lycopene has also been associated with a reduced risk of neurodegenerative diseases and may help support brain health as you age.
Roasted Salmon with Turmeric Couscous & Roasted Veggies:
Makes 2 Servings
Ingredients:
2 fresh salmon fillet (approximately 12 ounces)
1 teaspoon turmeric
1 cup couscous
2 small zucchini, sliced
4 shallots, thinly sliced
2 cups cherry tomatoes
3 tablespoons olive oil
Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C).
Season the salmon with salt, pepper, lemon rind, lemon juice and a sprinkle of turmeric. Place it on a baking sheet lined with parchment paper and roast for 12-15 minutes or until cooked to your liking.
Prepare the couscous according to package instructions, adding the turmeric for that golden touch.
In a separate baking sheet, toss the zucchini, shallots, and cherry tomatoes with olive oil, salt, and pepper. Roast for 15-20 minutes until tender and slightly caramelized.
Serve the roasted salmon over a bed of turmeric couscous, accompanied by the roasted zucchini, shallots, and tomatoes. I also added a little spinach - wilted or otherwise!
Take a moment to appreciate the beautiful colours, inhale the enticing aromas, and savor each bite mindfully.
Remember, nourishing your body and mind go hand in hand. This delicious roasted salmon feast is more than just a yummy meal; it's a powerful way to support your mental well-being.
The omega-3 fatty acids from the salmon, the anti-inflammatory benefits of turmeric, the antioxidants in zucchini, shallots, and tomatoes – all come together to create incredible flavours and nutrients that can lift your spirits and promote a positive mood.
So, the next time you're looking for a meal that not only satisfies your taste buds but also nourishes your mind, give this roasted salmon masterpiece a try. Your body and brain will thank you for it!
Curious about nutrition for your family?
If you’re looking for support with your family’s health goals regarding mental health, ADHD or fostering a healthy relationship with food, feel free to book in a FREE discovery call so we can chat to see if Holistic Nutrition is a good fit for your family!
Amy Jones
BA Hons., B Ed., RHN, CNE, OCT
Metabolic Balance® Coach
Intuitive Eating Counsellor Candidate
Care-Informed & Health At Every Size® (HAES®) Nutritionist