Healthy Dinner Ideas
For Healthy Dinner Ideas, I’m certain you’ve noticed that the same foods that are great for eyesight and fighting aging macular degeneration are the very ones that ensure better heart health and general healthy living. Seared Salmon ticks a number of those boxes.
Pravagen, the company that makes the pills that improve memory…and they really do…notes these very same foods are also brain healthy and they often put out recipes that support healthy cognitive functions.
Here is Prevagen’s recipe for Seared Salmon with Quinoa and Chard, two more great ingredients both for the eyes and the brain.
Salmon is that fatty fish high in Omega-3 fatty acids which are essential to brain health. Each of those three fats in Omega-3 play important roles in supporting the immune system, since that also is regulated in the brain. They help support t oxygen flow to the brain. Quinoa is a super-grain that is nutrient-dense, having all nine essential amino acids, besides iron, which supports the health of the red blood cells in the brain. Chard is another leafy,nutrient-dense green known for brain health as well as eye health.
So try this to keep both your brain and your eyes healthy.
SEARED SALMON WITH TURMERIC SPICED QUINOA AND CHARD
Quinoa Ingredients
1 Tablespoon olive oil
1 onion peeled and diced
2 cloves garlic peeled and minced
1 teaspoon kosher salt
1 teaspoon turmeric
1/2 teaspoon curry powder
- cup quinoa, rinsed
2 cups water
Chard Ingredients
1 Tablespoon olive oil
4 cloves garlic, peeled and minced
1 large bunch Swiss chard, trimmed, chopped, and washed
1/2 teaspoon kosher salt
Salmon Ingredients
4 5-6 ounce skin on salmon fillets
1 Tablespoon olive oil
Black pepper
1 Lemon
Parsley
Directions:
- Start the quinoa. Warm the olive oil in a medium saucepan over medium-low heat. Add the onion, garlic and salt. Saute until the onions are soft. Stir in the turmeric and curry. Increase the heat to high as you add the water and quinoa. Bring to a boil. Reduce the heat and allow to simmer for 10 minutes on low heat. Put the lid on and turn off the heat; let steam for about 10 minutes. Just before serving, fluff the quinoa with a fork.
- Prepare the chard. Warm the olive oil in a medium skillet on low heat. Add the garlic, chard and salt and stir gently. Cover and cook on low heat until the chard is tender, stirring occasionally. Set aside.
- Prepare the salmon. Warm the olive oil in a cast-iron or heavy stainless steel skillet over medium heat. Place the salmon in the skillet, skin-side down. Sprinkle with salt and pepper. Raise the heat and sear the salmon until the skin is very well done, approximately four minutes. Flip the salmon and cook skin-side up until a crust forms, approximately four minutes. Remove from heat.
- Plate each serving. Combine the quinoa and the chard, stirring gently. Spoon out a bed of the quinoa and chard mixture. Lay a salmon fillet on top. Squeeze the juice of a quarter of a lemon on top of the fillet. Garnish with parsley and lemon slices and serve hot.
