KetoFLEX 12/3: Brain Healthy Harvest

Savor the best of late summer as it gives way to the comforting flavors of early autumn. By choosing brain-healthy ingredients — full of antioxidants, healthy fats, and fiber — you can keep your mind sharp and your energy steady. Whether it’s crisp vegetables from your garden or seasonal favorites from your local farmer’s market, you can craft your own dishes that nourish memory and mood.

This month’s recipes for our PreCODE and ReCODE members include Fennel Apple Slaw, Cod with Garlic Butter & Herbs (recipe below), and Roasted Delicata Squash with Thyme.

Cod with Garlic Butter & Herbs

Light and savory, this quick cod dish is rich in brain-boosting omega-3s. Garlic adds prebiotic fiber, while olive oil, lemon, and fresh herbs supply antioxidants and polyphenols that protect brain health and brighten flavor. Quick to prepare, it’s both festive and restorative.

Yield: 4 Servings

Tips:

• Vary the herbs according to taste.
• If you’re sensitive to dairy, consider substituting ghee for butter.

Ingredients:

• 4 wild-caught Pacific cod fillets, about 6 ounces each
• 1 Tbsp butter 
• 3 cloves garlic, minced
• 2 Tbsp fresh lemon juice, about 1 lemon
• 3 Tbsp high polyphenol olive oil
• 1 Tbsp parsley, chopped
• 1 Tbsp chives, chopped
• Salt and pepper to taste

Directions:

1. In a small bowl, whisk the olive oil, parsley, and chives.
2. Heat the butter in a well-seasoned cast-iron pan on medium heat until hot.
3. Sauté the garlic briefly until fragrant.
4. Add the lemon juice and the cod fillets and cook for 4 minutes. Gently turn the pieces to cook the other side for 4 minutes or until cooked through and the fish flakes easily.
5. Remove from the heat.
6. Place each piece of cod on a plate.
7. Top with the herbed olive oil, salt, and pepper to taste.