Adapted from Pamela Salzman’s Fattoush Recipe
Serves: 4-6
Ingredients:
- 3 medium tomatoes, cut into ½-inch cubes (about 1 pound)
- 2 ½ cups diced cucumber (about 1 pound)
- ½ cup diced medium red onion (soak in ice water for 15 minutes to reduce harsh onion flavor, if desired)
- ¼ cup finely chopped fresh flat-leaf parsley
- 2-3 tablespoons freshly squeezed lemon juice (about ½ lemon)
- 2-3 tablespoons extra virgin cold-pressed olive oil
- 1 tablespoon ground sumac
- ¼ teaspoon fine grain sea salt or to taste
- ½ cup pomegranate seeds (for added sweetness, antioxidants, and brain health)
Optional additions (to make it a complete meal):
- Grilled chicken (for lean protein)
- Cooked chickpeas (for plant-based protein and fiber)
- A couple generous handfuls of almond flour crackers or flax crackers (instead of pita chips)
Instructions:
- Place the chopped tomatoes, cucumber, onion, and parsley in a large serving bowl.
- In a small bowl or glass jar, combine the lemon juice, olive oil, sumac, and salt.
- Pour over the vegetables and toss to combine.
- If using, crumble the almond flour crackers or flax crackers on top of the salad, then gently toss everything together.
- Add pomegranate seeds to the top of the salad for a burst of sweetness, antioxidants, and brain benefits.
- For a more filling meal, top with grilled chicken or cooked chickpeas as desired.
Serve immediately and enjoy!
Why It's brain-boosting:
This Brain-Boosting Fattoush combines healthy fats, antioxidants, and fiber to support cognitive function and overall brain health. Here’s why the ingredients are so beneficial for your brain:
Pomegranate seeds:
Pomegranate seeds are a powerhouse for brain health, packed with polyphenols, flavonoids, and vitamin C—all of which help protect the brain from oxidative stress and inflammation. They also support neuroprotection and enhance cognitive function. What’s more, pomegranates contain ellagic acid, which is metabolized into urolithin A by gut bacteria. Urolithin A has been shown to improve mitochondrial function, boosting energy production in brain cells and improving cognitive performance. This makes pomegranates a great food choice for long-term brain health and cognitive aging.
Almond flour crackers/flax crackers:
Rich in healthy fats, particularly omega-3s from flax seeds, these crackers support brain cell structure and function, which is essential for memory and cognitive performance. Omega-3 fatty acids are known to help reduce brain inflammation and support the neurogenesis process.
Olive oil:
A primary source of monounsaturated fats and rich in polyphenols, which support the integrity of brain cell membranes and reduce inflammation in the brain, contributing to better overall cognitive health.
Tomatoes & cucumber:
Tomatoes provide lycopene, a potent antioxidant that helps prevent oxidative damage in brain cells. Cucumber adds hydration and fiber, supporting healthy brain function and detoxification.
This vibrant, brain-boosting Fattoush salad is not only delicious but also packed with powerful nutrients that support cognitive function and nourish your brain.