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Support Daily Recall — Discover Advanced Memory FormulaOmega-3 fats from salmon, folate-rich leafy greens, and slow-burning quinoa make this the classic brain-food lunch — the meal researchers point to when they talk about eating for long-term cognitive health.
Ingredient Metrics (Serves 1)
| Ingredient | Quantity |
|---|---|
| Salmon fillet, skin on | 5 oz (140 g) |
| Baby spinach and kale mix | 2 cups (60 g) |
| Quinoa, rinsed | ⅓ cup (60 g) |
| Water | ⅔ cup (160 ml) |
| Avocado, sliced | ½ medium |
| Cherry tomatoes, halved | ½ cup (75 g) |
| Olive oil | 1 Tbsp (15 ml) |
| Lemon (juice) | ½ lemon |
| Black pepper | ¼ tsp (1.25 ml) |
Kitchen Preparation Science
- Combine the quinoa and water in a small pot, bring to a boil, cover, reduce to low, and cook for 12 minutes. Rest off the heat, then fluff.
- Meanwhile, heat a skillet over medium heat. Cook the salmon skin-side down for 4–5 minutes until crisp, flip, and cook 2–3 minutes more until just opaque. Squeeze the lemon over the top in the final minute.
- Toss the greens with the olive oil and black pepper, then assemble the bowl: greens, quinoa, flaked salmon, avocado, and tomatoes.
Kitchen science: Serving the greens raw preserves their folate — a B vitamin that heat degrades — and the olive oil in the dressing helps your body absorb the fat-soluble nutrients from both the greens and the avocado.
Allergens: Contains fish.
Swerve/Alternative Option: Swap the salmon for 5 oz (140 g) of baked cod, or replace the quinoa with ½ cup (90 g) of cooked brown rice.