Salmon & Couscous Salad

This delicious salmon and couscous salad is not only a delightful meal but also packed with brain-boosting benefits. Each ingredient provides essential nutrients that promote brain health and cognitive function. First, let's explore the health benefits of each ingredient.

Salmon

Rich in omega-3 fatty acids, salmon is known to support brain function and reduce inflammation. Omega-3 fatty acids are essential for maintaining healthy brain cells and neurotransmitter activity [1].

Olive Oil
Packed with monounsaturated fats and antioxidants, olive oil has been linked to improved cognitive function and reduced risk of cognitive decline [2].

Lemon Juice
Provides vitamin C, an antioxidant that protects brain cells from oxidative stress and supports overall brain health [3].

Iceberg Lettuce

Contains essential nutrients like folate and vitamin K, which play a role in maintaining healthy brain function and cognitive performance [4].

Couscous
A source of complex carbohydrates, couscous provides sustained energy for the brain while also supplying essential nutrients like fiber and B vitamins [5].

Red Onion
Contains antioxidants and anti-inflammatory compounds that protect brain cells from damage and support overall brain health [6].

Cherry Tomatoes
High in antioxidants like lycopene, which can protect brain cells from oxidative stress and may help reduce the risk of cognitive decline [7].

Feta Cheese
Provides essential nutrients like calcium, which is crucial for proper nerve function and overall brain health [8].

Dijon Mustard
Contains compounds that can support brain health by reducing inflammation and protecting brain cells from oxidative stress [9].

Maple Syrup or Honey (optional)
Natural sweeteners that provide a small amount of antioxidants and minerals, which can contribute to overall brain health [10].

Ingredients (serves 2)

Salmon

• 2x 4 oz. (115g) pieces of salmon
• 2 tsp. olive oil
• 2 tsp. lemon juice
• sea salt & pepper

Salad

• 2 cups (150g) iceberg lettuce, chopped
• 1 cup (157g) couscous, cooked
• ½ red onion, chopped
• 10 cherry tomatoes, chopped
• 2 tbsp. feta cheese

Dressing

• 1 tbsp. olive oil
• 1 tbsp. fresh lemon juice
• ½ tsp. Dijon mustard
• ½ tsp. maple syrup or honey (optional)
• sea salt & pepper, to taste 

Instructions

1. Preheat oven to 400°F (200°C). Rub the salmon with olive oil and season with salt and pepper.
2. Place salmon skin-side down on a baking tray, and pour the lemon juice over the top. Roast for 10-12 minutes, until cooked through.
3. In the meantime, make the dressing by whisking together all the ingredients.
4. Prepare the salad by dividing the iceberg lettuce in between bowls, top with cooked couscous, red onion, tomatoes, and feta cheese. 
5. Once salmon is cooked, remove from oven and place on top of the salad. Drizzle with the dressing and serve.

References
[1] Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
[2] Martinez-Lapiscina, E. H., Clavero, P., Toledo, E., Estruch, R., Salas-Salvad ó, J., San Julián, B., ... & Martinez-Gonzalez, M. Á. (2013). Mediterranean diet improves cognition: The PREDIMED-NAVARRA randomized trial. Journal of Neurology, Neurosurgery & Psychiatry, 84(12), 1318-1325.
[3] Harrison, F. E., & May, J. M. (2009). Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radical Biology and Medicine, 46(6), 719-730.
[4] Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology, 90(3), e214-e222.
[5] Papanikolaou, Y., & Fulgoni III, V. L. (2008). Grains contribute shortfall nutrients and nutrient density to older US adults: data from the National Health and Nutrition Examination Survey, 1999–2004. Nutrients, 27(5), 611-620.
[6] Griffiths, K., Aggarwal, B. B., Singh, R. B., Buttar, H. S., Wilson, D., & De Meester, F. (2016). Food antioxidants and their anti-inflammatory properties: A potential role in cardiovascular diseases and cancer prevention. Diseases, 4(3), 28.
[7] Wang, H., Nair, M. G., Strasburg, G. M., Booren, A. M., & Gray, J. I. (1999). Antioxidant polyphenols from tart cherries (Prunus cerasus). Journal of Agricultural and Food Chemistry, 47(10), 840-844.
[8] Crichton, G. E., Murphy, K. J., & Bryan, J. (2010). Dairy intake and cognitive health in middle-aged South Australians. Asia Pacific Journal of Clinical Nutrition, 19(2), 161-167.
[9] Sá, C. M., Ramos, A. A., Azevedo, M. F., Lima, C. F., Fernandes-Ferreira, M., & Pereira-Wilson, C. (2009). Sage tea drinking improves lipid profile and antioxidant defences in humans. International Journal of Molecular Sciences, 10(9), 3937-3950.
[10] Schramm, D. D., Karim, M., Schrader, H. R., Holt, R. R., Cardetti, M., & Keen, C. L. (2003). Honey with high levels of antioxidants can provide protection to healthy human subjects. Journal of Agricultural and Food Chemistry, 51(6), 1732-1735.