1. FUELING BRAIN HEALTH Fueling Brain Health
Food choices have a major impact on the prolonged health of our brains. The goal with choosing brain healthy foods is to choose foods that fight inflammation and limit foods that cause inflammation.
Foods That Fight Inflammation:
Fruits and Vegetables
Fatty Fish: Salmon, Mackerel, Herring and Albacore tuna
Nuts & Seeds
Vegetable oils
Foods That Cause Inflammation:
Fried Foods
Processed Foods
Foods/Drinks High in Sugar
Excess Amount of Alcohol

2. Salmon Cakes Apricot Pecan Bar Sauteed Spinach with Red Onion
Ingredients (6 servings)
Preheat oven to 350 degrees. Peel and boil potato, mash once cooked. Brush salmon with olive oil and season with salt and pepper. Bake in oven until an internal temperature of 145 degrees In a large bowl combine all ingredients and mix well. Make 4oz salmon patties Sear salmon cakes on a griddle or pan with olive oil until golden brown on each side. Finish in the oven.
Ingredients (6 servings)
In a medium sauté pan, heat olive oil over medium heat. Add spinach, garlic, and red onions. Stir, sauté and toss until spinach is tender. Season with salt and pepper. Serve immediately.
1 ½ lb 2 Oz 1 Oz 2 ½ Tbsp 1/8 fl. Oz ½ cup 1 Tbsp 2 tsp ½ tsp 1/8 tsp 1 ¼ Tbsp
Salmon fillet Potato (peel & dice) Onions, dice Dijon Mustard Lemon juice Panko bread crumbs Liquid egg whites Dill, chopped Parsley, chopped Salt Pepper Olive Oil
1 ½ tsp 1 Tbsp 6 Oz 1 1/8 lb 1/8 tsp ¼ tsp
Olive oil Garlic, minced Red onion, diced Spinach, chopped Salt Pepper
Nutrition facts for 1 patty: 280 calories, 12g fat, 9g carb, 33g protein, 1g fiber, 350mg sodium
Nutrition facts for 4oz: 45 calories, 1.5g fat, 7g carbs, 3g protein, 3g fiber, 115mg sodium
Sweet Potato Toast with Guacamole
Apricot Pecan Bar
Ingredients (6 servings)
Wash and peel potatoes. Cut potatoes into ½ inch slices. Lightly toss potatoes with oil and salt, then lay potatoes on a grill or sauté pan. Cook potatoes until golden brown Prepare guacamole by combining ingredients listed. Top each potato with 1oz of guacamole and serve immediately.
Ingredients (24 servings)
Preheat oven to 350 degrees. Spread oats and pecans on a large baking sheet & bake until lightly brown and fragrant, 8-10minutes. Transfer to a large mixing bowl and add cereal, apricots, salt and flour. Puree tofu, egg, applesauce, oil, honey, vanilla and lemon zest in a blender. Mix with oat mixture. Coat a baking dish with non-stick spray and spread mixture onto dish. Bake until firm in the center and golden brown. Let cool and cut into bars.
1 ½ lb ¼ tsp ¾ tsp 1 lb 1 ¼ oz 2 Tbsp 3/8 cup
Sweet Potato Salt Olive Oil Guacamole: Avocado Cilantro Lime Juice
3 cup ½ cup 2 cup ½ tsp ¼ cup 12oz 1 egg ¾ cup 1 Tbsp
Oats (Dry) Nuts, Pecans (Chop) Cereal Cheerios Apricots, Dried Salt Flour, Whole Wheat Tofu, firm Egg Applesauce Canola Oil Honey Lemon Zest Vanilla Extract
Nutrition Fact for 3 sweet potato toast topped with 1oz guacamole: 140 calories, 3.5g fat, 26g carb, 2g protein, 5g fiber, 220mg sodium
Nutrition Facts per 1 2x3 bar: 240 calories, 10g fat, 34g carb, 6g protein, 4g fiber, 75mg sodium