About the Recipe
This recipe combines ingredients known for their potential to support positive mental health, creating a flavorful and nutritious meal that may contribute to overall well-being.
Salmon - Omega-3 Fatty Acids:
Salmon is a rich source of omega-3 fatty acids, particularly EPA and DHA. These essential fatty acids are known for their anti-inflammatory properties and have been linked to supporting brain health. Omega-3s play a role in neurotransmitter function and may contribute to mood regulation, potentially reducing symptoms of anxiety.
Quinoa - Complex Carbohydrates:
Quinoa is a complex carbohydrate that provides a steady release of energy. Complex carbohydrates help stabilize blood sugar levels, preventing energy crashes and mood swings. Additionally, quinoa contains essential amino acids that support the production of serotonin, a neurotransmitter associated with feelings of well-being and happiness.
Vegetables - Antioxidants and Micronutrients:
The colorful array of vegetables, including cherry tomatoes, zucchini, and red bell pepper, contributes an abundance of antioxidants and micronutrients. These compounds play a role in reducing oxidative stress, which has been linked to improved mental health. A diet rich in vegetables may support cognitive function and provide a range of essential nutrients for overall well-being.
Herbs (Dill and Parsley) - Anti-Inflammatory Compounds:
Fresh herbs like dill and parsley not only add vibrant flavors to the dish but also contribute anti-inflammatory compounds. Chronic inflammation is associated with various mental health disorders, and incorporating herbs with anti-inflammatory properties may offer protective benefits.
Lemon - Vitamin C:
Lemon slices add a burst of citrusy flavor and provide a dose of vitamin C. Vitamin C is an antioxidant that supports the immune system and may play a role in reducing stress. Additionally, the scent of citrus has been linked to mood enhancement and stress reduction.
By combining these ingredients, this recipe offers a well-rounded meal that not only delights the taste buds but also provides nutrients associated with positive mental health. While no single meal can replace professional mental health support, incorporating a variety of nutrient-rich foods into your diet is a valuable component of a holistic approach to well-being.
Ingredients
4 salmon fillets
1 cup quinoa, rinsed
2 cups cherry tomatoes, halved
1 zucchini, sliced
1 red bell pepper, sliced
1 lemon, thinly sliced
3 tablespoons olive oil
2 tablespoons fresh dill, chopped
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Preparation
Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and water is absorbed. Fluff the quinoa with a fork.
Prepare the Vegetables: Place the halved cherry tomatoes, sliced zucchini, and red bell pepper on a baking sheet. Drizzle with 2 tablespoons of olive oil, sprinkle with salt and pepper, and toss to coat. Roast in the preheated oven for 20-25 minutes or until the vegetables are tender and slightly caramelized.
Prepare the Salmon: Place the salmon fillets on a separate baking sheet lined with parchment paper. Drizzle with the remaining olive oil and season with salt, pepper, and half of the chopped dill. Arrange lemon slices on top of each fillet. Bake in the preheated oven for 15-20 minutes or until the salmon is cooked through.
Assemble the Dish: Fluff the quinoa once more and divide it among serving plates. Top with roasted vegetables and a baked salmon fillet. Sprinkle the remaining dill and fresh parsley over the dish.
Serve and Enjoy: Squeeze fresh lemon juice over the dish before serving. This nutritious and Omega-3-rich dinner is not only delicious but may also contribute to a sense of well-being, supporting your journey towards a calmer mind and body.