Roasted Caprese with Shrimp, Avocado, and Feta
I love the simplicity of a caprese salad: sliced tomatoes, mozzarella, and basil, all drizzled with olive oil and sprinkled with salt. For this first recipe of my Caregiver Recipe Series, I wanted to channel the ease of a caprese, but upgraded into a stand-alone meal packed with satisfying, soothing, and brain-healthy ingredients. The success of the classic dish depends on having tomatoes at their peak of sweetness. But if you live in a cold climate, like I do, you are at least 6 months away from getting your hands on a decent end-of-summer tomato. Enter my Roasted Caprese with Shrimp, Avocado, and Feta.
Caring for Caregivers
According to the Alzheimer’s Association, caregivers provide over 18.5 billion hours of care to persons with Alzheimer’s and other dementias. Approximately two-thirds of caregivers are women; more specifically, over one-third of dementia caregivers are daughters. As you may imagine, the demands of being a caregiver leaves no time for self-care—to exercise, de-stress, and prepare brain-healthy meals. That’s probably part of the reason caregivers themselves are six-fold more likely to become diagnosed with Alzheimer’s later in life. That’s why I am creating a collection of recipes especially for caregivers and their loved ones that are: nourishing, comforting, made with easily available ingredients, all in one pan, and on the table in under 30 minutes. Basically, it’s brain-healthy eating made even easier and faster.
Roasting tomatoes concentrates flavor and boosts lycopene
I’ve made a few strategic adjustments to upgrade this caprese to a one-dish meal that includes brain-healthier ingredients than the typical plate of tomatoes and mozzarella. First, oven-roasting does wonders to even the most lackluster mid-winter tomato. The heat coaxes out the tomato’s sweetness, taming its acidity and softening its not-quite-ripe texture.
Roasting does more than just improve flavor, though. Tomatoes from the grocery store that have accrued many food miles (the distance from where it was grown to your plate) are not as nutrient-dense as locally grown, ripe tomatoes. Roasting is one way to boost the tomato’s lycopene content. Lycopene is the plant pigment responsible for a tomato’s red hue. Part of the carotenoid family, it has been studied for its ability to reduce the growth of cancer cells. It’s also a molecule of interest shown to protect brain cells (in animals) from injury caused by ischemia, or the lack of blood flow, such as a stroke.
Could lycopene help protect the brain from Alzheimer’s? Studies are mixed. In this recent review of lycopene’s impact on cognitive aging, 3 of 4 studies showed a positive correlation between consuming lycopene and aging with fewer cases of dementia. But when the effect of lycopene on all-cause mortality was examined, a very low concentration of lycopene in the diet was strongly associated with a higher death rate from any cause.
Although the science of lycopene’s impact on the brain is still evolving, it makes sense to enjoy some lycopene-rich foods throughout the week to fend off inflammation. Many of these foods, such as grapefruit, watermelon, and tomatoes, are staples of the Mediterranean diet (which is the basis of the MIND diet and has been proven to reduce Alzheimer’s risk).
Shrimp provides omega-3s and astaxanthin
Adding shrimp to the caprese makes it a hearty meal. Shrimp also provides brain-healthy omega-3 fatty acids, selenium, zinc, iodine, and the antioxidant astaxanthin. Like lycopene, astaxanthin is part of the carotenoid family of nutrients. Because many studies document its neuroprotective effects on the human brain, astaxanthin is being evaluated as a possible therapeutic agent for Alzheimer’s and Parkinson’s disease.
Nestling the shrimp among the tomatoes to roast in the final 10 minutes of cooking allows them to soak up the delicious juices from the tomatoes, balsamic, and olive oil. I’ve swapped in the combination of avocado and feta for the mozzarella to add more brain-friendly fats. Avocado is high in monounsaturated fats, the kind your brain loves, plus a good dose of fiber, making this a satisfying meal that helps you stay full longer. Feta is lower in saturated fat than mozzarella, plus it’s saltier and more flavorful, so a small amount goes a long way.
Buy wild-caught American shrimp
When purchasing shrimp, look for American, wild-caught shrimp. Shrimp imported from other countries is more likely to be contaminated with environmental toxins or fraudulently labeled. If purchasing frozen shrimp at the grocery store, look for peeled, tail-on shrimp for the best product. Cleaning the shrimp of its innards takes only a minute and ensures your shrimp will be safe to eat. Just take a sharp knife along the back and under the belly and remove any dark-colored debris. Or, ask the fishmonger at the grocery store to clean them for you.
Shopping List
- 4 Roma or plum tomatoes
- 8 medium shrimp
- feta cheese (about 4 ounces)
- 1 avocado
- fresh basil
From the Pantry
- Extra-virgin olive oil
- Balsamic vinegar
- kosher salt
- freshly ground black pepper
Prep Time | 10 minutes |
Cook Time | 30 minutes |
Passive Time | 20 minutes |
Servings |
people
|
- 4 roma or plum tomatoes halved lengthwise, seeds scooped out with a sharp spoon
- 1 tablespoon extra virgin olive oil plus more for drizzling
- 1 tablespoon balsamic vinegar
- ¼ teaspoon kosher salt plus more for seasoning
- 8 medium shrimp shelled and deveined
- ½ cup feta roughly chopped
- 1 avocado peeled and cut into ¼-inch slices
- 1 handful fresh basil leaves enough for about 2 for each tomato piece
- freshly ground black pepper to taste
Ingredients
|
|
- Preheat your oven to 375ºF. Line a rimmed baking sheet with parchment paper.
- Place the tomato halves on the baking sheet cut-side up. Drizzle the oil and vinegar evenly over the tomatoes and sprinkle with the salt. Bake for 20 minutes, or until the tomatoes are soft and starting to brown on the edges. Add the shrimp to the baking sheet nestled amongst the tomatoes and drizzle with olive oil. Bake for another 10 minutes.
- To serve, divide the tomatoes evenly between 4 plates. Top each tomato with a shrimp, a few slices of avocado, feta, and basil. Drizzle with olive oil and sprinkle with more salt and freshly ground black pepper. Serve warm or at room temperature.
Leave a Reply