Baycrest

20 • BrainMatters • Spring/Summer 2023 SMART EATING WITH A FRESH SPRINGTIME SALAD RECIPE: Springtime ushers in bright sunny days and an abundance of fresh fruits and vegetables. It's the time of year when we tend to gravitate to light, refreshing meals packed with flavour and the nutrients we need for a healthy diet. A fresh garden salad is a perfect meal for this season. What we eat directly affects our well-being. A healthy diet also helps to support the necessary processes that take place for good brain health. Adequate nutrition helps us maintain a healthy body weight, improves blood flow to the brain, and decreases inflammation — which causes diseases, such as dementia. Contrary to popular belief, healthy nutrition is not about avoiding fat, a staple for proper brain function. Rather, it is about balance, moderation, and variety. A heart and brain-healthy diet is lower in saturated fats (a driving factor in total cholesterol, which prompts blockages to form in arteries) and higher in unsaturated fats and long-chain omega-3 fatty acids, characteristically found in meals that include fish and vegetables. No matter our age, research shows we should increase our intake of fruits and vegetables, whole grains, and fish — terrific ingredients for the perfect spring salad. SALAD NIÇOISE Salad Niçoise is a classic French salad made with tuna, green beans, hard-boiled eggs, tomatoes, and potatoes — a great springtime meal that you can embellish with other garden vegetables. It is a light and refreshing favourite but hearty enough to serve as a main course. Use either freshly cooked tuna steaks or solid canned albacore tuna for the salad. In addition, allow time for the cooked ingredients to cool before preparing the salad.

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