A deliciously elegant dish offering omega-3s, calcium, and powerful antioxidants.
Recipe (1 portion, scale as needed):
– 4 oz wild-caught salmon, skin-on
– Zest of ½ lemon and chopped rosemary
– ½ cup cauliflower purée (with garlic and olive oil)
– ½ cup sautéed Swiss chard or spinach
– Optional garnish: microgreens and citrus segments
Preparation:
1. Plate with salmon on purée, greens on the side.
2. Season salmon with salt, pepper, lemon zest, and rosemary. Sear skin-side down until crispy, then finish in oven.
3. Steam cauliflower until soft, purée with olive oil and garlic.
4. Sauté greens with a touch of olive oil and a splash of white wine or lemon juice.
Nutrition Rationale:
High in dietary fiber, omega-3s (flax/walnuts), complex carbohydrates, and gentle-on-digestion plant-based protein. Supports regularity, cognitive health, and sustained energy in aging adults.