One Pan Garlic Roasted Salmon & Brussels Sprouts | Mental Health Recipe

I’ve been doing a lot of reading on an anti-inflammatory diet - primarily in an effort to optimize my own health (my goal, like many, is to live as long as possible and as well as possible!).

And time and time again, the Mediterranean diet and corresponding recipes keep popping up. 

Additionally, many experts recommend incorporating wild-caught salmon into the anti-inflammatory diet two to three times a week. And I’ve been on it!

So, I’ve also been on the hunt for ultra-easy salmon recipes - and this one fit the bill. It’s super easy, requires low effort, and is super tasty. What’s not to love?

So, if you’re looking to improve your mental health or overall health in general, this Garlic Salmon and Brussels Sprouts recipe is definitely one you might want to include in your weekly rotation. 

One Pan? Let’s Talk About It…

If you dislike doing dishes as much as I do, you’re going to love this one.

This Garlic Salmon and Brussels Sprouts recipe requires minimal dishes (and cleaning up), making it ideal if you’re one who doesn’t like cooking because of, well, dishes!

Plus, if you’re in a funk, it’s easy to let dishes, laundry… among other chores… fall curbside. So, this recipe won’t add to your already existing overwhelm (or mental mess), helping you get in a nutritious meal and potentially not piling on more “stuff” to do. 

The relatively low effort here is also a bonus; there’s not a load of chopping or prep needed.

And if you need some inspiration, chop and put on your favorite tune or TV show - this will make this small but mundane part of this meal fly by no problem (and also make it somewhat enjoyable!).

Now, let’s dig in.

• How can you make this yummy one-pan wonder?
• How does this recipe elevate your mental well-being?

How This Garlic Salmon and Brussels Sprouts Recipe Contributes to Better Mental Wellness

Here’s the cool bit: Both the Mediterranean diet and anti-inflammatory diet have been studied and concluded to potentially help improve mental health, including anxiety, depression, and stress.

They’re also linked to a reduced risk of neurodegenerative diseases (like dementia), meaning eating more meals with these diets in mind can help you age gracefully and happily. 

Both of these diets focus on nourishing the body and providing sustenance and energy. So, what’s in this particular recipe that can elevate your body and mind?

Extra Virgin Olive Oil Provides Fuel for Your Brain

Rich in monounsaturated fats, extra-virgin olive oil, in particular, supports healthy brain cell membranes and neurotransmitter function. It’s also a bit better than other olive oils and, well, other oils! 

Extra-virgin olive oil is less processed, preserving powerful antioxidants and healthy fats that support brain health and reduce inflammation.

Its higher levels of polyphenols make it especially beneficial for:

• mood
• memory
• overall mental well-being

Because of these polyphenols, this type of oil can reduce inflammation and oxidative stress in the brain - key contributors to a poor mood and mental function.

In other words, this type of olive oil may have various protective effects, especially when it comes to mental health disorders (like depression) and even age-related mental decline.

Garlic is Also Neuro-Protective

Olive oil isn’t the only defender of your mental well-being here! 

Garlic further contains sulfur compounds (like allicin) that have anti-inflammatory and neuroprotective effects.

These sulfur compounds may also help improve digestive health, which can directly lead to a healthier gut-brain axis (influencing your mood, mental energy, and cognition). Additionally, research suggests garlic improves gut diversity, a key component in good gut, immune, and mental health!

Salmon Stabilizes Mood & Neuro Function

Packed with EPA and DHA, salmon contains two omega-3 fatty acids essential for brain health and emotional regulation. These can further help reduce inflammation and even support healthy production of necessary neurotransmitters, like serotonin and dopamine. 

In fact, regular consumption of salmon (or other fatty fish) is linked to lower rates of depression, anxiety, and cognitive decline.

Related Article: Calm Your Worries With This Easy Honey Garlic Salmon | Mental Health Recipes

Brussels Sprouts Provide Much-Needed Fiber

Did you know most people don’t get enough fiber?

The Western diet is packed full of processed foods that lack the daily recommended 25 to 38 grams of fiber. This lack of fiber has even been raised among experts researching rising colon cancer rates in young people. Thus, anywhere you can add fiber is a huge plus!

But what’s so important about it anyway? Well, fiber plays an essential role in supporting gut health (by feeding beneficial gut bacteria), which in turn helps regulate mood and reduce inflammation through the gut-brain connection. 

Brussels sprouts also pack a punch of vitamin C and kaempferol, a powerful antioxidant - both of which help fight inflammation in the brain, supporting mental clarity and overall cognitive well-being.