<\/p>\n
The brain is a very important organ. Following a healthy and well-balanced diet is good for you physically, and it is also beneficial for your brain health.<\/p>\n
Certain foods contain nutrients that help keep the brain healthy, including healthy fats, fibre, protein, vitamins and antioxidants.<\/p>\n
Statistics from the World Stroke Organisation show that one in four people will suffer a stroke, but almost all strokes can be prevented. In addition to controlling hypertension, diet, smoking and exercise, we can prevent up to 90% of strokes. <\/p>\n
That said, this week, enjoy one of these two recipes for long-lasting brain health.<\/p>\n Pilchard and broccoli bake<\/strong><\/p>\n Serves: 6<\/p>\n Ingredients<\/strong><\/p>\n 400g Lucky Star pilchards in tomato sauce<\/p>\n 500ml broccoli florets<\/p>\n 3 cups cooked rice<\/p>\n 3 tbsp butter<\/p>\n 500ml cheddar cheese, grated<\/p>\n 1 medium onion, finely chopped<\/p>\n 2 garlic cloves, crushed<\/p>\n 3 tbsp cake wheat flour<\/p>\n 500ml milk 2 cups<\/p>\n Salt and pepper to taste<\/p>\n Method<\/strong><\/p>\n Preheat the oven to 200\u00b0C and grease a casserole dish.<\/p>\n Remove the pilchards from the can, reserving the tomato sauce.<\/p>\n Debone and flake.<\/p>\n Chef\u2019s tip: This is an optional step as the bones are safe to eat.<\/p>\n Roughly chop the broccoli florets into smaller, bite-sized pieces.<\/p>\n Combine the broccoli, cooked rice, about 3\u20444 of the grated cheese, the flaked pilchards and the reserved sauce from the pilchards in a large bowl.<\/p>\n Melt the butter in a small saucepan over medium-low heat.<\/p>\n Fry the onion and garlic until the onions are soft and transparent, about 2 \u2013 3 minutes.<\/p>\n Add the flour and stir until paste forms. Continue to stir and cook the paste for about 2 minutes.<\/p>\n Slowly whisk the milk into the butter and flour mixture.<\/p>\n Turn the heat up to medium. Continue to whisk the mixture as it heats, allowing it to reach a simmer, at which point it will thicken.<\/p>\n Remove the sauce from the heat. Season with salt and pepper.<\/p>\n Spoon the rice mixture into the casserole dish. Pour the creamy sauce over the rice and smooth it out.<\/p>\n Top with the remaining grated cheese. Bake for 35 \u2013 40 minutes, or until the cheese melts and turns golden.<\/p>\n Serve with a fresh green salad and enjoy.<\/p>\n Spaghetti and pilchard meatballs<\/strong><\/p>\n Serves: 4<\/p>\n Ingredients<\/strong><\/p>\n Meatballs<\/strong><\/p>\n 2 cans of 400g Lucky Star pilchards in tomato sauce<\/p>\n 2 eggs<\/p>\n 250ml breadcrumbs<\/p>\n Salt and pepper to taste<\/p>\n Fresh basil to garnish (optional)<\/p>\n Parmesan shavings to garnish (optional)<\/p>\n Sauce<\/strong><\/p>\n 30ml olive oil<\/p>\n 1 medium onion, thinly sliced<\/p>\n 300g spaghetti<\/p>\n 2 garlic cloves, crushed<\/p>\n 410g whole tomatoes in sauce<\/p>\n Pinch of salt<\/p>\n Method<\/strong><\/p>\n Meatballs<\/strong><\/p>\n Preheat the oven to 180\u00b0C.<\/p>\n Remove only the pilchards from the can, reserving the tomato sauce, and place them into a bowl.<\/p>\n Debone and flake. Combine with remaining pilchard meatball ingredients and mash with a fork.<\/p>\n Roll a tablespoon of mixture into small meatballs with your hands.<\/p>\n Chef\u2019s tip: Use a little oil on your hands to prevent sticking.<\/p>\n Repeat with the remaining mixture.<\/p>\n Place fish meatballs on a baking tray and refrigerate for about 10 minutes.<\/p>\n Take the fish meatballs out of the fridge and bake them in the oven for 10 \u2013 15 minutes until golden and cooked.<\/p>\n Sauce<\/strong><\/p>\n While the meatballs chill, start the tomato sauce. Heat the olive oil over medium heat in a large pan.<\/p>\n Cook the onions and garlic until they soften, about 5 minutes.<\/p>\n Add the tin of tomatoes and the reserved tomato sauce.<\/p>\n Season with salt and pepper and simmer for 10 \u2013 15 minutes on low heat.<\/p>\n To assemble<\/strong><\/p>\n Cook the spaghetti as per pack instructions.<\/p>\n Toss in the tomato sauce and serve with the fish meatballs on top<\/p>\n Garnish with fresh basil leaves and Parmesan shavings (if you are using them) and enjoy. <\/p>\n Have you checked out the latest IOL Food & Drinks digital magazine? Read it here.<\/p>\n