Brain Foods: 2 Healthy Omega-3 Rich Recipes
May 23, 2019
From salmon to walnuts, hemp and ghee, here are two recipes that are rich with Omega-3 fatty acids and brain boosting powers. Both recipes are gluten-free and lactose-free. Skip to the recipe.
Omega-3s are polyunsaturated fatty acids your body needs to function and are some of the most well research nutrients when it comes to foods linked to better brainpower.
Just about everyone could benefit from eating more of omega-3s as they’re thought to reduce the risk of heart disease, fight inflammation, and lessen symptoms of depression. More specifically when it comes to mental health, omega-3 fatty acids play important roles in brain function and development. Low levels of omega-3 fatty acids have been linked to depression, anxiety, memory loss, inability to handle stress and even suicide. You can read more about how omega-3 fatty acids can boost your mood, calm your mind and improve your focus in my previous BRAIN FOODS post here.
For the most part, we can only get this essential nutrient through food. Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, hemp seeds and ghee.
Add omega-3 fatty acids to your diet with these two delicious recipes to give your overall health and mood a boost.
Read more BRAIN FOODS here.
Brain Boosting Omega-3 Recipes
Lemon Walnut Hemp Crusted Salmon
Author: Kerri Axelrod Prep Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes Yield: 2 servings 1x Category: Dinner
Description
This recipe is healthy, nourishing and incredibly easy to make. It is gluten and lactose free and packed with omega-3 rich foods including walnuts, hemp hearts, ghee and salmon for brain boosting power.
Ingredients
2 tbls Manitoba Hemp Hearts
3 tbls walnuts
Kosher salt and freshly ground black pepper
1 lemon, halved
1 6-ounce wild caught salmon (discount code “KAMA19” at check out for $25 off your Sitka Salmon Shares order- good through 5/31/2019)
3 tsp Bulletproof ghee, divided
Instructions
1.) Pre-heat oven to 400 degrees and pulse walnuts in a food processor until finely ground
2.) In a small bowl combine pulsed walnuts, hemp hearts and salt and pepper
3.) Place the salmon on a piece of parchment paper and squeeze half a lemon over the top; melt 1 tsp ghee and drizzle on top
4.) Sprinkle the hemp hearts and walnut mixture onto the salmon and press it down to form a crust
5.) In a cast-iron skillet, melt about 2 tsp ghee; add skin-on salmon fillet with the skin side down
6.) Cook for 3 minutes over high heat to brown the skin, spooning some of the melted ghee over the top of the fish as it cooks
7.) Transfer the pan to oven; roast until fish is just cooked through (approximately 8 to 10 minutes)
Nutrition
- Serving Size: 3 ounces
Keywords: omega-3, salmon, hemp seeds, walnuts
Brain Boosting Walnut Butter Cups
Author: Kerri Axelrod Prep Time: 20 minutes Cook Time: 30 minutes Total Time: 50 minutes Yield: 15 (approx) 1x Category: Dessert
Description
A healthier take on a peanut butter cup, these dairy-free and gluten-free homemade dark chocolate walnut butter cups are quick, easy, delicious, and full of brain boosting ingredients including omega-3 fatty acids and Bulletproof Brain Octane.
Ingredients
3 tbls Bulletproof Brain Octane oil
1 ¼ cup walnut butter (note: only use 100% nut butter; do not use a product that contains palm oil or it will not freeze properly)
1 tbls coconut sugar
¼ cup walnuts, chopped
7 oz unsweetened dairy-free, sugar-free baking chocolate
1 tbls Manitoba Harvest Hemp Hearts
Frozen pitted cherries, defrosted
Pinch of sea salt
Instructions
1.) Line 24-cup mini muffin tin
2.) In a bowl mix, 2 tbls of Bulletproof Brain Octane , coconut sugar, walnut butter and walnuts
3.) Spoon mixture into muffin tin, filling approximately ½ to ¾ of each cup; use a knife to even out the top
4.) Melt chocolate and add 1 tbls of Bulletproof Brain Octane in a saucepan on very low until just melted; continually stir (be mindful not to burn the chocolate)
5.) Spoon melted chocolate over walnut butter mixture.
6.) Top each cup with Manitoba Harvest Hemp Seeds, cherry and sea salt
7.) Chill in the freezer for about 30 minutes to set; store in freezer
Nutrition
- Serving Size: 1
Keywords: omega-3 fatty acids, MCT oil, hemp seeds, walnuts, Bulletproof, Brain Octane
Struggling with Gut Issues, Hormonal Shifts, or Perimenopause Symptoms? Let’s Change That.
I’m Kerri Axelrod, a Functional Nutritionist specializing in gut health and perimenopause. I help women in their late 30s, 40s and 50s who are tired of feeling bloated, exhausted, foggy, or “off” in their own bodies finally get real answers (and a plan that works!)
Using advanced lab testing and personalized nutrition strategies, we’ll uncover the root causes of your symptoms and help you get back to feeling like yourself again (or maybe even better than before).
