Gut and Brain Friendly Food

This blog post is a little different, but since we’ve just finished our series on gut health and fixing a leaky gut, I thought I would talk a little about food that is good for your brain and gut, as well as to include a recipe for a salad which contains lots of healthy fats and protein. Maintaining a healthy gut after going through the process to heal it is very important. Experts have said that following a diet high in fats; a keto diet, is the best option for this. This is because the fatty acid chains, ensure that the lining of the gut is permeable and it promotes an alpha diversity of microbiota, aiding in the digestion process

Each ingredient has nutritional input for not only our overall well-being but also for our gut health and brain health. Below I will explain in short why each ingredient has been chosen for this recipe. And then later we will say how to prepare them.

But first the ‘Why?’

Salmon/ Trout

Fish is a good source of protein. It is a lean protein and these fish are high in Omega-3s and low in mercury. Omega-3 is amazing for your brain health aiding in processes like storing memory and learning. Omega-3 is also great in preventing heart disease. This is because the omega-3 reduces the amount of triglycerides (a type of fat) in your blood, as well as delaying the build-up of plaque in your arteries and .

It is also important that the fish you eat has a low mercury concentration. This is because mercury is a toxic substance which can damage your kidneys, gut and nervous system. To be safe it would be best to avoid buying canned fish, like tuna and sardines, but rather buy them fresh.

Avocado

This fruit is another great addition to any salad, or meal. Its high fat content includes omega-3s which I’ve mentioned in the previous point, but they do not have as much as the fish does, or other components that I will mention later. However, the omega-3 content in the avocado is great to decrease inflammation in the body.

In addition, their high fat content makes them good hormonal stabilizers. If you suffer from a hormonal imbalance, which I did, then eating foods with a high fat content will help bring your hormones back into balance. Over the last few months I aimed to include more avocados to my diet, and not only did I have more energy for longer, I also found that my hormonal acne started to go away, and the excess weight I had due to my hormones started to decrease as well. This is because fats are used in the production of hormones, particularly steroid hormones; reproductive hormones, which are responsible, particularly in women, for excess weight, PMS symptoms and hormonal acne. Though men can also have hormonal acne from continuous fluctuations of hormones. Balancing them and keeping them at their stable level would reduce this.

Spinach

I think many of us know that spinach is a great source of iron, but you may not know that it also contains a reasonable amount of vitamin C, which is why the iron in the spinach can be absorbed effectively; iron needs vitamin C for it to be taken up efficiently.

It is also high in potassium, which is good for lowering blood pressure. Furthermore, spinach is also a great source of lutein which is an antioxidant which is now known for protecting against macular degeneration or cataracts; age eye related diseases.

Olives

Olives have several nutritional benefits, starting with, it is a fermented food. As I’ve mentioned in the gut health series, fermented foods are a necessity for optimal gut health and function. Fermented foods aid in the variety of the ‘good’ bacteria needed by your gut for the process of digestion.

In addition to this, olives also contain a rich amount of polyphenols which are antioxidants. These have been proven to work against cancer, diabetes, premature aging cardiovascular disease and have neuro-protecting properties.

Chia, Flax and Pumpkin seeds

These seeds are superfoods! They give you a boost in many vitamins, minerals and energy, due to the protein and omega-3 content. The flax seeds are also amazing to increase your dietary fibre consumption, supporting your gut and digestive movements. These superfoods are a must have in any pantry and can be used in a variety of ways, salads being one way, but also smoothies, pudding, and porridge, to name a few.

Oils

The 3 oils that I’m recommending using in this salad is olive oil; to make the salad dressing, and either coconut or avocado oil to grill the fish in.

Olive oil is great to use for salad dressings because the mono-saturated fats present in the oil is best for absorbing the antioxidants, and carotenoids that are present in the fruit or vegetables used in the salad. It also possesses anti-inflammatory properties, and has been proven to aid in lowering the risk of having cardiovascular disease.

Coconut and avocado oil is best for grilling not just fish but other foods as well, like vegetables. This is because it has a high smoke point, meaning that the oil won’t start smoking when grilling your food at average cooking temperatures, and thus preventing any carcinogens from the smoke to lie or be absorbed by the food, which would’ve had a negative impact on your health.

Bonus: Eggs

Like the seeds, eggs are also superfoods. They are high in protein and have a variety of vitamins and minerals, as well as ‘good’ fats, that all work together to lower risk of heart disease. In addition to this, including eggs in your diet will help in lowering your cholesterol.

Onto the ‘How?’

Happy Gut and Brain Salad

Serving: 2

Ingredients:

• Salmon (alternative for salmon is Trout) – 2 filets
• Avocado – 1 whole
• Spinach – 5 cups
• Olives – 10- 15
• Chia seeds -2 tablespoons
• Pumpkin seeds – 2 tablespoons
• Flaxseed – 2 tablespoons
• Egg (boiled and sliced) – optional addition
• Salad dressing:
• Olive oil – 3o ml
• Pesto – 2 tbsp
• Honey – 1 tbsp
• Lemon juice – 1 tbsp
• Salt – a pinch
• Pepper – add as desired

Steps:

• Set oven to 230℃.
• Prep an oven tray by taking either coconut oil or avocado oil and
• Place the fish on the tray and grill it in the oven for 20 minutes.
• If you are adding an egg to the salad, then place an egg (or how many you would like) into a saucepan, filling the saucepan with water so that the egg(s) are covered with water. Leave to boil for 7 minutes.
• Wash the spinach leaves and dry on a paper towel.
• Place the washed leaves into a bowl.
• Prep the avocado by slicing it into small chunks.
• Add 10-15 small to medium green olives to the bowl with the spinach leaves.
• Prep the salad dressing by adding all the ingredients into a small bowel and mixing until preferred consistency is acquired.
• Once the fish is done, remove it from the tray and cut it so that it is flaked.
• Place the fish into the bowl with the avocado, olives and spinach (and egg, if you have added an egg).
• Pour over the salad dressing and top off with the chia, pumpkin and flax seeds.
• Enjoy 🙂