Brain healthy meal: Kale salad and salmon with blueberry vinaigrette
A combination of fish, leafy greens, and berries, this salad covers several essential food groups to provide a nutritious meal. All of these factors also provide a meal that falls directly within the MIND Diet, a diet that has shown to reduce the risk of Alzheimer's, as well as provide other health benefits.
Charlyn Ware, registered dietician at SIU Medicine, shows how to make the meal in the video below.
Kale salad and salmon with blueberry vinaigrette
INGREDIENTS
Vinaigrette
- 1 cup fresh blueberries
- 2 tablespoons white balsamic vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1/8 teaspoon salt
- 3 tablespoons extra virgin olive oil
Salad and salmon
- 1 pound salmon fillet
- 2 tablespoons extra virgin olive oil, divided
- 2 teaspoon fresh rosemary, finely chopped
- 1 teaspoon orange zest
- ½ teaspoon ground coriander
- ¼ teaspoon salt
- 3 cups baby kale leaves, stems removed
- 1 cup broccoli florets, cut into bite-size pieces
- 2 tablespoons fresh orange juice
- ½ cup fresh blueberries
- 1 large red beet, peeled, cooked and cut into thin wedges
- ¼ cup English walnuts
DIRECTIONS
- Preheat oven to 425 degrees. Line a rimmed baking pan with foil; set aside.
- To prepare vinaigrette: place blueberries, white balsamic vinegar, honey, Dijon mustard and salt in a blender. Cover and blend until pureed. Add olive oil and blend until smooth. Cover and refrigerate until ready to serve.
- To prepare salmon, pat salmon dry with paper towels and place on prepared baking pan. Combine 1 tablespoon oil, rosemary, orange zest, coriander and salt. Rub mixture on top of salmon. Bake for 10 to 15 minutes or just until fish flakes when tested with a fork (145 degrees).
- For salad, toss together baby kale and broccoli in a large bowl. Drizzle remaining 1 tablespoon oil and orange juice over greens mixture. Gently massage with fingers until kale is dark green and tender. Toss in blueberries and beets.
- Divide kale mixture and salmon among four serving plates. Sprinkle walnuts over top. Serve with vinaigrette. Serves 4.
NOTES
Per serving: 490 calories, 26g protein, 15g carbohydrates, 37g fat (6g sat), 60mg cholesterol, 2g fiber, 11g total sugars (4g added), 330mg sodium.
Recipe adapted from HyVee.com
