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Bowl containing ahi tuna, avocado, quinoa, vegetables

Brain healthy recipe: Island brain bowl

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This build-your-own bowl combines fiber-rich plants, lean protein, and healthy fats to support heart and brain health.

Fish provides protein and omega-3 fats. Whole-food bases add fiber for steady blood sugar. Leafy greens and colorful produce supply antioxidants, while olive oil, avocado, and nuts contribute heart-healthy fats.

Ingredients (Serves 4)

Base (choose one or mix):

  • 2 cups brown rice or quinoa (uncooked yields ~6 cups cooked)
  • OR 3–4 medium sweet potatoes, cubed and roasted
  • OR 6 cups mixed greens

Protein (choose one):

  • 1 lb fresh ahi or ono
  • OR 2 cans salmon or tuna, drained
  • OR 1½ lbs frozen white fish fillets
  • OR 1½ cups cooked edamame or black beans

Vegetables & Fruit (choose 3–5):

  • Spinach or kale
  • Shredded cabbage
  • Carrots
  • Bell peppers
  • Mango or pineapple
  • Blueberries (½ cup total for brightness and antioxidants)

Simple Dressing:

  • 2 tbsp olive oil
  • Juice of 1 lime or lemon
  • 1 tsp grated ginger (optional)
  • Low-sodium shoyu
  • Black pepper

Whisk together. You may substitute with a low-sodium, low-added-sugar dressing you enjoy.

Instructions

Step 1: Prepare the base

  • Rice/Quinoa: Cook according to package directions.
  • Sweet Potatoes: Toss cubes with 1 tbsp olive oil. Roast at 400°F for 20–25 minutes until tender.
  • Greens: Rinse and dry. Use raw or lightly sauté in olive oil 2–3 minutes.

Step 2: Cook the Protein

  • Fresh Fish: Pat dry. Season lightly. Sear in a hot pan 2–3 minutes per side, or bake at 400°F for 10–12 minutes, until it flakes easily. Fish is done when it reaches 145°F and flakes with a fork.
  • Frozen Fish: Thaw in refrigerator overnight. Bake at 400°F for 12–15 minutes.
  • Canned Fish: Drain and flake. No cooking needed.
  • Beans/Edamame: Warm gently if desired.

Step 3: Prep Produce

Wash, chop, or slice vegetables and fruit into bite-size pieces.

Step 4: Assemble the bowls

Layer base, protein, vegetables/fruit, drizzle dressing,  add avocado or nuts if using.

Refrigerate leftovers within 2 hours. Store in airtight containers and use within 3–4 days.

 

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