It is becoming well known in brain health and ageing research, that a particular fat known as Docosahexaenoic acid (DHA) is required for brain health and to prevent Alzheimer disease.
The highest concentrations of DHA are found in our retina in our eyes and in our brain. Hence, with levels of DHA naturally declining as we move through menopause, it makes sense to me, that we need some of this wonderful omega-3 fat – especially those of you looking at computers all day long!
Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in cold-water, fatty fish, such as salmon. It is also found in various types of fish as well as fish oil supplements, along with eicosapentaenoic acid (EPA). Vegetarian sources of DHA come from seaweed.
Omega-3 fatty acids are good for your heart, your blood vessels and your brain and as such, we need at least 2 meals each week of fish! The Omega-3 fats in fish help to reduce the production of compounds which may cause blood vessels to constrict as our oestrogen levels decline. This can lead to higher blood pressure and changing brain health as we age.
With fish on my mind for brain and blood vessel health as we move through menopause and enter our post-menopause years, I wanted to share this delicious recipe with you, so you could add it to your weekly meal planning. Bon appetit!
The MyMT™ KITCHEN: Your brain and blood vessels will love these Cauliflower Fish Cakes
Ingredients (makes enough for 4 people)
- 5 medium sized potatoes, peeled
- ½ cup of cauliflower rice (the heads of the cauliflower chopped up very small)
- 3 pieces of fish chopped into small pieces
- 1 tbsp capers
- 1/2 cup gherkins
- 2 sprigs of spring onion, chopped
- A handful of fresh herbs such as dill and parsley, chopped very finely
- 1 egg
- Zest of 1 lemon, and then squeeze the juice of half the lemon
- Chilli flakes (optional)
- Yoghurt sauce: ½ cup yoghurt, juice the other half of the lemon, more herbs of your choice (I used mint and Vietnamese coriander) – whizzed together in a food processor.
Method
- Boil the potatoes until just soft. Drain well and then mash with salt and pepper.
- Place the cauliflower rice into a microwave safe bowl and heat for 4 minutes.
- In a large bowl, place the chopped fish, herbs, capers, spring onions, herbs lemon zest, lemon juice, egg and chilli flakes (optional).
- Stir in the mashed potato and cauliflower rice until everything is combined.
- Using your hands, make 8 – 10 patties and fry on a medium heat in olive oil. Fry both sides until crispy.
- Serve with a side salad and some relish or yoghurt sauce (optional).
