A sandwich can be a quick and easy lunch or light dinner with a list of potential fillings that is endless. In this delicious Salmon, Avocado and Beet Sandwich, I’ve opted for smoked salmon, avocado, microgreens, caper mayo and a dill and red onion beet relish that really makes the sandwich.
Salmon is one of the most delicious and healthy foods you can eat. It’s packed with protein & great for your skin. Its great for heart health, eye health, and even supports weight loss. But there is one health benefit of eating salmon that tops them all, brain health. Many studies have shown salmon is good for your brain health and function as well as your overall mood thanks to the amount of Omega-3-fatty acids. When it comes to your brain, your goal should always to improve its performance rather than hinder it. Avocado will also help with this – both salmon and avocados contain healthy omega-3 fatty acids.
The brain is mostly made of fatty acids, about 60% of it. There are many varieties of fatty acids. However the bulk of fatty acids in the brain are called ‘docosahexaenoic acids’ – DHA. DHA is an omega-3 fatty acid found mainly in oily fish such as salmon. The human body does not produce its own DHA. So we must acquire it through diet. Having a diet high in fatty fish such as salmon is the best way to boost your DHA to support your brain.
Depression is specifically related to brain chemistry and function. As we noted above, DHA reduces inflammation in the brain. Inflammation can contribute to depression and memory loss. Although there are many other causes related to depression, imbalances in neurotransmitters serotonin and dopamine (which eating omega-3s can improve) are linked to this disorder. People consider taking care of their body, few consider how important brain health is so eat wild salmon, herring, sardine, anchovies, avocado, nuts and seeds often. Taking care of your brain is paramount. Here’s a few more salmon recipes to help:
SALMON, AVOCADO AND BEET RELISH SANDWICHES
Ingredients
- 1 small ripe avocado
- 1 teaspoon lemon juice
- Sea salt and freshly ground pepper
- 4 slices sourdough I used wholegrain
- 6 oz cold smoked salmon
- 1/2 cup microgreens
- 2 tablespoons mayonnaise
- 1 tablespoon capers drained and chopped
BEET RELISH
- 1/2 cup diced pickled beets drained (or use fresh, roasted beets)
- 1 tablespoon chopped fresh dill
- 2 tablespoons lemon juice
- 2 teaspoons wholegrain mustard
- A good pinch of freshly ground pepper
Instructions
- To make the relish:
- Combine beets, dill, juice, mustard and pepper in a small bowl. Chill until ready to use. The relish can be made a few days ahead of time.
- Scrape the avocado into a small bowl. Add juice and a pinch of salt and pepper. Mash with a fork until no large lumps remain.
- Spread the avocado onto two slices of the bread. Top with salmon, beet relish and microgreens.
- Combine mayonnaise and capers in a small bowl. Divide between the remaining two slices of bread and spread it evenly. Add to the sandwich, cut each sandwich in half and serve any leftover beet relish on the side. Makes 2 sandwiches.
