Brain Food

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You hear it constantly during exam season, eating and sleeping properly will help you study and keep you sharp, but who has that kind of time? Thousands of dollars, hours and hours of work and possibly your future depends on these tests. Eating and sleeping just take valuable time! But let's say your mom offered to make you food and come spoon feed it to you as you frantically write notes and re-read text books, what should you ask her to bring?

Wild Salmon – Yes the WILD is important! Only wild salmon has been shown to contain the highest levels of the good stuff that your brain & body crave. One of the best sources of Essential Fatty Acids (such as Omega-3), a rich source of high-quality non-land animal protein, low saturated fat, generally among the lowest amounts of contaminants (such as mercury) among seafood.

Avocados - While the avocado is pretty fatty, the fat is monounsaturated; promoting increased circulation and blood flow. The increased circulation from avocado nutrients is highly prevalent in the brain. Avocados also lower blood pressure levels — which is known to benefit the brain. Lower blood pressure is linked to an increase in cognitive abilities and I.Q.

Spinach - Spinach is literally brain food and feeds the brain vital nutrients and enzymes that it needs to strengthen synapses and produce healthy levels of neurotransmitters. Spinach also keeps up Folic acid – low levels of Folic acid have been linked to memory decline and heart disease. Spinach helps control the amount of water your body retains and helps eliminate bloating. It is now highly recommended by experts to find organic spinach because spinach is on the top ten list of insecticide-laden vegetables.

Eggs - Eggs are known to enhance many executive brain functions. Recently, the National Sciences Academy recognized the nutrient “cholin” in eggs as being “essential to one’s diet.”. “Cholin” plays an essential role in the development of brain motor functioning and memory.

So here's a recipe with all these ingredients for Mom to throw together for you to get your brain in tip top shape!

Cold Sushi Omelet With Avocado

  • 3 cups hot cooked sushi rice

  • 2 tablespoons rice vinegar

  • 2 tablespoons sugar

  • 1 teaspoon salt

  • Cooking spray

  • 3 eggs, divided, beaten

  • 3 tablespoons toasted sesame seeds

  • 1 ounce thinly sliced Nova smoked salmon, diced

  • 2 cups fresh baby spinach leaves, thinly sliced

  • 1 small ripe firm avocado, pitted, thinly sliced

  • Fresh or bottled lime juice

Drizzle rice vinegar, sugar and salt into hot rice. Set aside to cool.

Spray a square griddle lightly with cooking spray, and place over medium-high heat. When hot, pour eggs evenly on, tilting pan to spread it evenly. Cook until surface is dry to the touch. Slide omelet onto a clean towel.

Spread rice evenly on omelet, leaving a 1-1/2 inch border on each end. Pat rice down firmly and sprinkle with toasted sesame seeds. Lay a 2-inch wide strip of smoked salmon about 3 inches down from the top. Add strips of avocado on each side and sprinkle lightly with the juice of a lime.

Scatter sliced spinach loosely over entire surface of omelet and, beginning with the end closest to you, bring edge of omelet over to cover salmon and avocado. Continue rolling omelet all the way to the end.

Wrap in plastic film and chill until serving time.

To serve, cut omelet roll into 1-1/2 inch wide slices and arrange on serving plate. Add a helping of pickled ginger on one side and a dab of wasabi horseradish paste next to it. Serve seaweed salad on the side.

By: Jodi Sonoda

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