Feed Your Brain: My Salmon Power Bowl, 5 Healthy Food Swaps & a Visit to FOX 17 Morning Mix

Tune in Tuesday, November 10, 2026, between 10–11 a.m. on FOX 17 Morning Mix!

We spend so much time thinking about what we eat for our waistlines, but how often do we think about what we're eating for our minds?

This November, in recognition of National Alzheimer's Disease Awareness Month, I'm heading back into the television studio to share a delicious, colorful recipe and a few simple food swaps that can help us make healthier choices every day.

I'll be joining the hosts of FOX 17 Morning Mix to prepare my Maple Cider Dijon Salmon Power Bowl, featuring roasted fall vegetables, walnuts, pomegranate seeds and a homemade dressing with a little Michigan maple syrup.

Why I'm Focusing on Brain Health

We hear plenty about heart health, gut health and maintaining a healthy weight. But brain health deserves a place at the table, too.

What's fascinating is how interconnected these systems are. Healthy blood vessels help deliver oxygen and nutrients to the brain. Our gut microbiome interacts with the brain through complex signaling pathways. And the foods we eat can influence our cardiovascular and metabolic health over time.

Research into Mediterranean-style and MIND eating patterns suggests that diets emphasizing leafy greens, vegetables, berries, nuts, whole grains, beans, olive oil and fish may support healthy cognitive aging.

Of course, no single food or recipe can prevent Alzheimer's disease. But nutrition is one part of a bigger picture that also includes physical activity, sleep, social connections and managing cardiovascular risk factors.

My philosophy is simple: Start with what you can control, one meal at a time.

Maple Cider Dijon Salmon Power Bowls

With Roasted Acorn Squash, Romanesco, Walnuts & Pomegranate

Serves 4 | Prep: 15–20 minutes | Roast: Approximately 35–40 minutes

This vibrant power bowl brings together some of my favorite fall flavors: sweet Michigan maple syrup, tangy apple cider vinegar, roasted squash, crunchy walnuts and juicy pomegranate seeds.

It's hearty enough for dinner, colorful enough for company and easy to adapt to whatever seasonal vegetables you find at the market.

Michigan Maple Cider Dijon Dressing

• ⅓ cup plain Greek yogurt

• 3 tablespoons apple cider vinegar

• 2 tablespoons pure Michigan maple syrup

• 1 tablespoon Dijon mustard

• ¼ cup extra virgin olive oil

• 1 small shallot and 2 garlic cloves

• Salt and freshly ground black pepper, to taste

  
  

Salmon & Roasted Vegetables

• 4 salmon fillets, approximately 6 ounces each, thawed or individually frozen

• 1 medium acorn squash, seeded and cut into ½-inch wedges

• 2 cups Romanesco florets (or fresh broccoli)

• 1 (15-ounce) can chickpeas, drained, rinsed and patted dry

• 2 tablespoons extra virgin olive oil

• ½ teaspoon smoked paprika

• Silver Spices Magical House Seasoning (salt, pepper, garlic, onion and smoked paprika)

• ⅓ cup chopped walnuts

  
  

Power Bowl Ingredients

• 4 cups mixed dark leafy greens or baby spinach

• 1 cup cooked quinoa

• 1 cup shredded red cabbage

• ½ cup pomegranate seeds

• ¼ cup thinly sliced red onion

  
  

Directions

1. Make the dressing.

Combine all dressing ingredients and blend well. Refrigerate until ready to use.

Set aside a separate portion for brushing onto the salmon so the remaining dressing stays safe for serving.

2. Start roasting the vegetables.

Preheat oven to 400°F. Line a large baking sheet with parchment paper.

Toss acorn squash wedges, romanesco and chickpeas with olive oil, smoked paprika, salt and pepper. Arrange in a single layer and roast for 15 minutes.

3. Add Salmon and walnuts.

Add salmon fillets, skin-side down, and the walnuts. (If using frozen salmon, add with the vegetables at the beginning). Brush salmon with some dressing and house seasoning.

Return to the oven for approximately 15 minutes or until the salmon reaches an internal temperature of 145°F and the vegetables are tender.

4. Build the bowls.

Divide leafy greens, cooked quinoa and shredded red cabbage among four bowls.

Add roasted squash, Romanesco, chickpeas and salmon.

Finish with pomegranate seeds, sliced red onion and a drizzle of the remaining dressing.

Gina's Kitchen Notes

Frozen salmon: No need to thaw first if the package permits cooking from frozen. Remove all packaging and allow extra cooking time. For more even cooking, thaw salmon overnight in the refrigerator before preparing the recipe.

Can't find Romanesco? Fresh broccoli or cauliflower works beautifully.

No acorn squash? Substitute butternut squash or sweet potatoes. Adjust roasting times according to the size of your pieces.

Sheet-pan tip: Avoid overcrowding. Use two baking sheets if needed so the vegetables roast instead of steam.

What Makes This Bowl Brain-Healthy?

There's no magic ingredient for brain health, but this bowl combines a variety of nutrient-rich foods that fit into an overall healthy eating pattern.

• Salmon: Provides omega-3 fatty acids, including DHA, an important component of brain cell membranes.

• Walnuts: An excellent nut source of plant-based omega-3 fatty acids.

• Acorn squash: Provides fiber and potassium to support digestive and cardiovascular health.

• Romanesco: Offers vitamin C, fiber and beneficial plant compounds.

• Chickpeas: Provide fiber, plant-based protein and folate.

• Quinoa: Adds fiber, protein and important minerals.

• Dark leafy greens: Rich in folate, vitamin K and carotenoids.

• Pomegranate seeds: Contain polyphenols, natural plant compounds with antioxidant activity.

• Extra virgin olive oil: Provides heart-healthy unsaturated fats and beneficial polyphenols.

  
  

And perhaps my favorite ingredient? Color!

A colorful plate is often a wonderful reminder to include a wider variety of vegetables, fruits and plant nutrients in our diets.

5 Simple Food Swaps for a Healthier You

During my FOX 17 segment, I'll also be sharing five easy food swaps that anyone can try.

1. Butter → Extra Virgin Olive Oil

Replacing some saturated fat with unsaturated fat supports cardiovascular health, which is closely connected to brain health.

2. Peanuts → Walnuts

Peanuts are nutritious, too, but walnuts provide significantly more plant-based omega-3 fatty acids.

3. Potato Chips → Crispy Roasted Chickpeas

You still get that satisfying crunch, with the added benefits of fiber and plant-based protein.

4. Bottled Dressing → Homemade Dressing

Making dressing at home gives you more control over added sugar, sodium and ingredients. And as this recipe proves, it only takes a few minutes!

5. Iceberg Lettuce → Dark Leafy Greens

Spinach, kale and other dark leafy greens generally offer more folate, vitamin K and carotenoids than iceberg lettuce.

The best part? None of these changes requires a complicated meal plan or expensive specialty ingredients.

Tune In to FOX 17 Morning Mix!

Join me on Tuesday, November 10, 2026, between 10:00 and 11:00 a.m. on FOX 17 Morning Mix in West Michigan.

We'll be talking about brain health, preparing this colorful fall-inspired Salmon Power Bowl and sharing easy food swaps you can start making in your own kitchen.

Can't watch live? Look for the segment afterward at https://www.fox17online.com/morning-mix