Feel good food
Brain boosters
Sicilian-style mackerel
A delicious recipe of light and fresh-tasting fresh mackerel.
Serves 4 • Ready in 25 mins
5tbsp extra virgin olive oil
4 large or 8 small, very fresh mackerel fillets
1 small red onion, halved and finely sliced
200g cherry tomatoes
1 garlic clove, sliced
3tbsp red wine vinegar
2½tbsp caster sugar
1 heaped tbsp capers, rinsed and drained
2tbsp golden raisins or sultanas 2tbsp pine nuts, toasted
Handful of flat-leaf parsley leaves Crusty bread, to serve
1 Put 2tbsp of the olive oil in a large frying pan set over a medium-high heat. Add the mackerel fillets, skin-side down, and sear for 2 mins, until the skin is golden and crisp.
2 Carefully turn over the fish, cook for 1-2 mins, depending on size, then remove to a plate and set aside. Turn the heat down a little, add the onion and cook, stirring often, for 5 mins.
Stir in the tomatoes and garlic, and cook for a further 2 mins. Add the red wine vinegar, sugar, capers, raisins and pine nuts and simmer for 1 min or so. Season to taste, then return the fish to the pan. Warm through, then drizzle with the remaining olive oil and scatter the parsley over. Serve with the crusty bread.
Per serving: 613 cals, 46g fat, 8g sat fat, 19g carbs
Waldorf salad
A simple assembly job salad that ticks a lot of brain-friendly boxes.
Serves 6 • Ready in 15 mins
100g walnut pieces
2 baby leaf lettuces
45g baby leaf spinach leaves
45g rocket
16 radishes, cut in half
100g cooked beetroot, chopped 2 carrots, finely chopped
6 spring onions, roughly chopped 45g raisins
2 apples, cored and cut into small pieces
200g strawberries, halved
Large handful flat-leaf parsley, roughly chopped
For the dressing:
100ml olive oil
100ml cider vinegar
200g natural yogurt
1tbsp tahini
2tsp wholegrain mustard
Handful fresh dill, roughly chopped 1 In a small frying pan, toast the walnuts over a medium heat for 2 mins, until golden. Set aside.
2 Combine the dressing ingredients.
3 Arrange the lettuce, spinach and rocket in 6 flat bowls. Put the remaining ingredients, reserving half the parsley, into a mixing bowl. Pour over the dressing and carefully mix to combine.
4 Divide the salad between the 6 bowls. Use the remainder of the parsley and almonds to garnish.
Per serving 389 cals, 27g fat, 4g sat fat, 26g carbs
HEALTH TIP
This combines oily fish and olive oil that will help keep your mind sharp
HEALTH TIP
The MIND diet is one of the best for counteracting age-related mental decline. It includes 1 portion of oily fish and 5 servings of nuts five times a week
Roasted new potato and salmon salad
A satisfying salad with a helping of brain-boosting salmon that is a source of omega-3 fatty acids. Serves 4 • Ready in 40 mins
500g baby new potatoes, halved 1 garlic clove, crushed
2tbsp olive oil
100g pistachios, shelled
¼tsp sea salt
125g watercress, rocket and spinach mixed salad
200g hot-smoked salmon, flaked 200g radishes, trimmed and sliced
For the dressing:
2tbsp olive oil
1tbsp white wine vinegar
1tbsp maple syrup
1tsp Dijon mustard
1 Heat the oven to 220C/Gas 7. Arrange the potatoes in a tin with the garlic and oil and roast for 30 mins, until they are tender and golden.
2 Spread the pistachios on to a baking tray, scatter with sea salt and 3tbsp water. Cook in the oven for 3-5 mins, until the nuts are toasted.
3 Arrange the salad on a platter. Top with the pistachios, salmon and radishes. Put the dressing ingredients in a lidded jar with 2tbsp water and season. Shake. Serve with the salad. Per serving: 470 cals, 5g fat, 2g sat fat, 25g carbs
Healthy blueberry muffins
These tasty dairy-free muffins use natural fats and sweeteners, which are good for both body and mind.
Makes 6 • Ready in 30 mins
150g self-raising flour
1tsp baking powder
2-4tbsp stevia sweetener
(eg. Truvia)
160ml can coconut cream
2 medium eggs
4tbsp nut or soy milk
200g punnet blueberries
You will need:
6-hole muffin tin with paper cases 1 Heat the oven to 200C/Gas 6.
2 Sift the flour and baking powder into a bowl. Stir in the sweetener. Tip the coconut cream into a jug, then beat in the eggs and milk, until smooth. Pour the mixture into the flour, add the blueberries and stir until just mixed. Divide the mixture between the lined muffin cases.
3 Bake for 15-20 mins, or until risen and just firm to the touch in the centre. Remove from the oven and place them on a wire rack to cool.
Per serving: 193 cals, 8.5g fat, 5.5g sat fat, 24g carbs
HEALTH TIP
It’s the omega-3 fatty acids and polyphenols in walnuts that reduce inflammation and protein abnormalities associated with Alzheimer’s disease
HEALTH TIP
Aim to eat berries at least twice a week, adding them to your breakfast cereals