Pesto Salmon

Salmon is full of omega 3 fatty acids EPA & DHA which play a critical role for normal brain function and development building brain and nerve cells and maintaining function throughout life. These fatty acids are also vital for both learning and development including memory.

Walnuts are not only high in omega 3 fatty acids like salmon but are also an excellent source of antioxidants and polyphenolic compounds which can help fight oxidative stress and reduce inflammation.

Serves: 2
Prep: 5 mins
Cook: 20 mins

Ingredients

• 1 cup fresh basil leaves
• ½ cup fresh parsley leaves
• 1/3 cup walnuts
• 2-3 garlic cloves
• ½ cup olive oil (approx.)
• 2 salmon fillets

Method

1. Preheat oven to 180^◦C and line a baking dish with greaseproof paper.
2. Place basil, parsley, walnuts and garlic into a food process and blitz adding olive oil slowly until the pesto is all mixed together and emulsified. If needed add more olive oil until desired consistency is reached.
3. Place salmon on baking dish and top with pesto. Spread pesto over the top of the salmon and season with salt and pepper.
4. Cover dish with foil and bake in over for 12 minutes. Remove foil and cook for an additional 3-5 minutes or until cooked through to your liking.
5. Serve with brown rice and vegetables.

*Note: Leftover pesto can be frozen into small portions for up to 3 months.

Chocolate Avocado Mousse

Cacao is rich in antioxidants and the phytonutrient flavanol. Flavanols can improve blood flow, supply and oxygen to the brain resulting in increased mental focus and attention span.

Avocado contains monounsaturated fat which helps to promote blood flow. Avocados are also full of other nutrients such as folate, vitamins B, C, E and potassium which help to lower blood pressure.

Serves: 4
Prep: 5 mins
Cook: minimum of 2 hours (chill time)

Ingredients

• 2 avocados, flesh only
• ¼ cup raw cacao powder
• 1 teaspoon vanilla extract
• 3 tablespoons milk (dairy or non-diary)
• 1 teaspoon maple syrup or honey
• Pinch of salt
• Toppings: coconut flakes, fresh berries, nuts etc

Method

1. Place all ingredients (except toppings) into a blender or food processor and blend until smooth and creamy scraping the bowl as required. Extra cacao powder and maple syrup or honey can be added to taste. Extra milk can be added until desired consistency is achieved.
2. Divide into serving bowls and refrigerate for a minimum of 2 hours until well chilled.
3. Serve with your choice of toppings.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.