MIND-full Monday: Simple Salmon & Brown Rice Khichri

Hi everyone,

Welcome to the first installment in the MIND-full Monday series where I share my convenient, affordable recipe ideas that fit the requirements of the Alzheimer’s prevention MIND diet. To read more about my motivation to adopt this diet or to read the initial research by the Rush Memory and Aging Project on Dr. Martha Clare Morris’ MIND diet, follow the link to my article, Why I MIND (& Introducing ‘MIND-full Monday’ Meals). In this series, I’ll be providing you with a breakdown of ingredients, total time and cost of meal (at the time that I bought it).

 

 

salmonjaalibean_cover

 

The Details

Serves: 2 people

It also provided 2.5 additional servings left over of the Khichri rice mix.

 

Total Cost: $11.84 CAD (includes 13% HST)

I was able to find the Atlantic salmon packets for B1G1 at $5.49; Jaali Bean cost $4.99

 

Total Time: 30 minutes

 

Ingredients:

 

salmonjaali

 

 

Execution

Salmon

Adapted from the instruction on the Cedar Bay Simple Salmon box:

  • Preheat oven to 425° F
  • Remove pouch from box and place pouches on baking sheet (do not remove from searing pouch; do not thaw)
  • Bake for 20 minutes
  • Remove from packet; Serve.

 

Khichri

Adapted from the instructions from the Jaali Bean package:

  • Heat 1 tbsp of oil in a pot on medium-high.
  • Add packet of whole spices and peas (small packet).
  • Sautee spices for 40-50 seconds.
  • Add 2 1/4 cups water, the lentil/rice blend (large packet) to pot and stir.
  • Bring mix to a boil, stir and cover.
  • Simmer on low for 30 minutes
  • Remove from heat, keep covered and let sit for 5 minutes; Serve.

 

salmonricecloseup

 

How It Fits MIND

This meal satisfies at least 1 serving out of a daily requirement of 3 servings of whole grains.

Olive oil is utilized in this recipe.

This meal satisfies the requirement of consuming fish at least once per week.

 

salmonjallibean_1

 

This meal is definitely a convenience meal that requires little cooking. I, personally, would pair it with a red wine (allowed in the MIND diet) at the end of a long day. Khichri is mildly spicy as this blend includes cumin, mustard seeds, coriander, dried red chili powder, amchur powder [which is dried, unripe green mango] and dehydrated tomato. We wound up eating the additional servings of rice the next day for lunch.

 

I’ve eaten Cedar Bay‘s Simple Salmon before and really liked the convenience of it. Although the Rosemary and Thyme salmon tasted very clean, I might opt to pair the spiciness of this Jaali Bean rice and lentil it with the Maple Chipotle Simple Salmon flavor next time for a smokier and spicier meal option. We like spice in our house!

 

Like this meal idea? Be sure to check out our weekly feature of MIND-full Mondays for more recipes from my kitchen that follow the MIND diet criteria. Browse through our entire collection of recipes on the Nesting with the Nelsons Pinterest page!

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