Read the recipe for the Five-Superfood Salmon Brain Bowl below
This brain-boosting formula was invented by neuroscientist Dr. Nick Norwitz. Salmon contains DHA and the antioxidant astaxanthin, while avocado, zucchini, and fennel provide prebiotics that support the gut-brain axis. EVOO contains oleocanthal and hydroxytyrosol, which can prevent the buildup of Alzheimer’s amyloid plaques and tau tangles.
Five-Superfood Salmon Brain Bowl
(Contributor: Dr. Nicholas Norwitz)
SERVINGS: 2
HANDS-ON TIME: 20 minutes
OVERALL TIME: 20 minutes
SALMON
2 medium fillets (300 g/10.6 oz) wild salmon
2 teaspoons (10 ml) fresh lemon juice
Pink Himalayan salt and black pepper, to taste
1 tablespoon (15 ml) extra-virgin avocado oil
ZUCCHINI & FENNEL NOODLES
1/2 small bulb (150 g/5.3 oz) fennel bulb (fronds reserved for garnish)
1 tablespoon (15 ml) extra-virgin avocado oil or olive oil
1 medium (150 g/5.3 oz) zucchini, spiralized and core chopped
GOLDEN MAYO
1/4 cup (60 ml) Blender Mayonnaise (page 199) or avocado oil mayonnaise
1 tablespoon (15 ml) Dijon or yellow mustard
1/4 teaspoon ground turmeric
1 teaspoon chopped fresh tarragon or dill
TO ASSEMBLE
1 large (200 g/7 oz) avocado, sliced or shaped into “roses” (see Tip)
2 teaspoons (10 ml) fresh lemon juice
2 large hard-boiled or soft-boiled eggs, halved
1/2 cup (67 g/2.4 oz) macadamia nuts
Pinch of pink Himalayan salt or LoSalt, to taste
Pinch of black pepper and/or chile flakes, to taste
1 tablespoon (4 g/0.2 oz) chopped fresh dill, tarragon, or fennel fronds
Optional: 1/2 cup (30 g/1.1 oz) unsweetened large coconut flakes
To make the salmon:
Drizzle the salmon with the lemon juice and season with salt and pepper. Grease a pan with the avocado oil. Add the salmon and cook over medium heat for 3 to 4 minutes per side, until browned and cooked through. Remove from the pan and set aside.
To make the noodles:
Using a sharp knife, thinly slice the fennel, or process in a food processor using the slicing blade. Grease the pan you cooked the salmon in with the avocado oil and add the zucchini and fennel. Cook over medium-high heat for 2 to 3 minutes, then remove from the heat and set aside. (You can also serve the zucchini and fennel raw.)
To make the golden mayo:
Combine all of the ingredients in a small bowl and set aside.
To assemble:
Divide the zucchini and fennel noodles between two bowls. Add the salmon and avocado and drizzle with the lemon juice. Add the eggs and macadamias and season with salt, pepper, and chile flakes. Top with fresh herbs and serve with the golden mayo and crunchy coconut flakes on the side, if using. Store in the fridge for up to 1 day.
Tips: To make avocado “roses,” cut an avocado in half lengthwise. Remove and discard the seed and peel. Place the avocado halves on a chopping board, cut-side down, and cut 1/8-inch (3 mm) slices across widthwise to create short slices. Spread out the avocado slices in a straight line. While still on the chopping board, curl the line of avocado slices into a spiral until you’ve created “roses.”
Nick likes to swap the avocado oil for macadamia oil, both in the recipe and the Blender Mayonnaise (page 199), to drop the omega- 6/3 ratio to a mere 0.4!
NUTRITION FACTS PER SERVING (1 BOWL):
Total carbs: 22.9 g </span
Fiber: 13.1 g
Net Carbs: 9.8 g
Protein: 43.3 g
Fat: 93.9 g (of which saturated: 14.5 g)
Calories: 1076 kcal
Macronutrient ratio: Calories from carbs (4%), protein (16%), fat (80%)
SAT / MUFA / PUFA (%): 15, 72, 13
Omega-6/3 ratio: 1.2
© 2021 Quarto Publishing Group USA Inc. Text © 2021 Martina Slajerova Photography © 2021 Martina Slajerova
*If you liked this recipe, take a photo or video of you making it and tag us on Instagram or Facebook and use the hashtag #WAMRECIPE.
