Brain Healthy Ingredients: Cold water fish, Legumes, Olive Oil
Sardines are excellent sources of Omega-3 fatty acids. They have particularly high concentrations of docosahexaenonic acid (DHA)—the omega-3 that seems to provide the most brain benefits. Studies suggest that increasing your intake of DHA and other omega-3s may provide neuroprotection throughout the lifespan, from the womb to old age. Among other things, omega-3s have been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. Sardines are also high in vitamin B12, which has been demonstrated to be one of the most important vitamins for cognitive health and neuroprotection.
When using a mandoline, most hand guards are awkward. Amy suggests using an oven mitt instead to protect your fingers and prevent injury.
- 8 sardines, water or oil packed, 3 ¾ oz (plain or smoked, no sauce)
- 4 celery stalks
- 1 15 ½ oz can chickpeas, drained and rinsed
- ¼ cup flat leaf parsley, chopped
- 2 Tbsps freshly squeezed lemon juice
- 1 Tbsp extra virgin olive oil
- ½ tsp ground cumin, preferably roasted or toasted
- ¼ tsp kosher salt
- Pinch of freshly ground pepper
- Wash the celery and trim the tops and bottoms. Use a mandoline or a sharp knife to cut each celery stalk into very thin slices, diagonally. Combine the celery slices with the chickpeas and parsley in a serving bowl.
- In a small bowl whisk together the lemon juice, olive oil, cumin, salt and pepper to taste. Toss the salad with the dressing and allow to sit at room temperature for 10-15 minutes to allow the flavors to meld.
- Remove the sardines from the tin, and break each one into two pieces. Top each individual serving of salad with four sardine pieces. Serve at room temperature.