Feed Your Brain Fruitfully

An apple a day keeps the doctor away is a phrase many are familiar with. Whether true or not, it is essential that we tailor our diet with a nutrition intake that not only supports you physically, but mentally. With the help of Eating Well, we have a refreshing summer dish that you may want to add to your own list of meals:

Raspberry, Avocado & Mango Salad

1 serving = 229 cal

Ingredients

  1. 1½ cups fresh raspberries, divided - Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision in the midpoint of the visual field due to damage to the retina.

  2. 8 cups mixed salad greens - Contains high levels of folate that reduces risk of stroke or cardiovascular disease.

  3. ¼ cup extra-virgin olive oil - According to Spanish researchers from the University of Navarra and Las Palmas de Gran Canaria, a diet rich in olive oil can protect from mental illness, including depression.

  4. ¼ cup red-wine vinegar - Authority Diet says, “Magnesium and calcium are both nutrients which a lot of people struggle to get enough of…Calcium is particularly important as people get older since it can help to improve bone density and prevent fractures…Your body requires magnesium for a number of different purposes, including proper functioning and maintenance of muscle tissue.”

  5. 1 small clove garlic, coarsely chopped - According to Dr. Axe, garlic cloves fight dementia and Alzheimer’s. This spice contains antioxidants that can support the body’s protective mechanisms against oxidative damage that can contribute to loss of memory.

  6. ¼ teaspoon kosher salt

  7. ⅛ teaspoon freshly ground pepper

  8. 1 ripe mango, diced (see tip) - Mangoes contain high levels of Vitamin A and Vitamin C; not only do they help tooth and gum health, but they support strong neurological functions.

  9. 1 small ripe avocado, diced - As a great source of omega-3’s, they improve blood supply to the pre-frontal cortex – the area of the brain responsible for executive functions, such as: managing time, paying attention, focusing, organizing, remembering details, impulse control, and decision making.

  10. ½ cup thinly sliced red onion - Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health. Helping to provide a healthy digestive system.

  11. ¼ cup toasted sliced almonds (optional) (see tip) - According to US National Library of Medicine, one four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat .

Tips: To dice a mango

  1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

  2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

  3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 4. Cut the fruit into the desired shape.

Introductions

  1. Puree ½ cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

  2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

  • To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.