Eating well doesn’t just fuel your body—it can also help keep your brain sharp! Certain foods are known to have a lasting effect on brain health by improving cognitive function, memory, and focus. To help you on this journey, we’ve curated four delicious and nutritious recipes packed with brain-boosting ingredients. Try them out and feel the difference!

Blueberry Banana Smoothie

Blueberries are widely recognized for their powerful benefits to brain health. Packed with antioxidants and anti-inflammatory compounds, they’ve been the subject of numerous studies on cognitive function. Research suggests that regularly consuming blueberries may help protect against oxidative stress, improve memory and cognition, and even slow cognitive decline.
This quick and easy smoothie is perfect for a busy morning, and with an immersion blender, cleanup is a breeze!

Ingredients:

• 1 cup milk
• ½ cup frozen blueberries
• 1 banana
• 1 Tbsp coconut oil
• 2 tsp flaxseed oil
• 4-5 ice cubes

Preparation:

1. Combine milk, blueberries, banana, coconut oil, and flaxseed oil in a blender or smoothie cup.
2. Add ice cubes and blend until smooth.
3. Pour into a glass and enjoy immediately!

 

Kale and Tart Cherry Salad

This recipe is packed with brain-healthy ingredients, including cruciferous vegetables like kale, heart-healthy olive oil, and the powerful antioxidants found in tart cherries. Recent studies suggest that these ingredients, especially tart cherries, may help protect against the symptoms of Alzheimer’s disease. Adding almonds brings a satisfying crunch and another brain-boosting benefit!

Ingredients:

• ½ cup whole almonds, roughly chopped
• 8 oz. kale leaves
• ½ cup dried tart cherries
• 2 oz. crumbled goat cheese
• 3 Tbsp extra virgin olive oil
• 1½ Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard (smooth or grainy)
• 2 tsp honey
• ½ tsp salt
• ½ tsp ground black pepper

Preparation:

1. Toast the almonds in a small sauté pan over medium-low heat for about 5 minutes until fragrant. Set aside to cool.
2. Prepare the kale by separating the leaves from the stalks. Rinse and dry the leaves, then roll them up tightly and slice into thin ribbons.
3. In a large serving bowl, combine the kale, toasted almonds, dried cherries, and goat cheese.
4. In a small bowl, whisk together olive oil, vinegar, mustard, honey, salt, and pepper. Pour over the salad, toss well, and let it sit for 10-15 minutes before serving.

 

Baked Tuna & Rotini

Tuna, along with other cold water fish like salmon and sardines, is a fantastic source of Omega-3 fatty acid DHA, known for its neuroprotective properties throughout life. It also supports cardiovascular health. For a special treat, try genuine Italian canned tuna packed in olive oil, herbs, and spices—it’s a game changer!

Ingredients:

• ¾ cup vegetable stock
• ½ cup dry vermouth, divided
• Juice of 2 lemons
• 1 (8-12 oz) tuna steak
• ½ lb rotini or fusilli
• 4 Tbsp olive oil, divided
• ¼ cup onion, diced
• ¼ cup bell pepper, diced (green or ripe)
• 2 cloves garlic, chopped
• 1 cup cherry tomatoes, halved
• Leaves from 2 sprigs fresh oregano, coarsely chopped
• Pinch of red pepper flakes
• ⅔ cup low-fat mozzarella, shredded
• 3 Tbsp Parmigiano, shredded
• Salt and pepper to taste

Preparation:

1. In a 10-inch, lidded skillet, combine vegetable stock, ¼ cup vermouth, and lemon juice. Bring to a boil.
2. Reduce heat to low, add tuna steak, cover, and cook for 10 minutes, turning halfway through. Remove from heat, flake the tuna with a fork, and set aside.
3. Cook rotini or fusilli according to package directions, drain, and set aside.
4. Preheat the oven to 425°F (220°C).
5. Heat 2 tablespoons of olive oil in a skillet over medium heat. Sauté onions and bell pepper until onions are translucent. Add garlic and cook for one more minute. Add the remaining ¼ cup vermouth and reduce to about one tablespoon. Stir in tomatoes, oregano, and red pepper flakes, cooking for two more minutes.
6. In a large bowl, combine the flaked tuna, vegetable mixture, cheeses, cooked rotini, salt, pepper, and remaining 2 tablespoons olive oil.
7. Transfer the mixture to a casserole dish, cover tightly with foil, and bake for 30 minutes.

 

Spiced Carrot & Ginger Soup

This spiced soup is rich in brain-healthy beta-carotene and turmeric. Make a big batch and pack it for lunch! For an extra touch, sprinkle fresh herbs or a few grinds of black pepper on top before serving.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped coarsely
• 1 tablespoon curry powder
• 1 tablespoon fresh ginger, chopped
• 1 ½ pounds carrots, peeled and chopped into 2-inch sections
• 1 teaspoon salt
• 6 cups chicken or vegetable broth
• ¼ cup milk or cream

Preparation:

1. Heat olive oil in a soup pot over medium-high heat. Add onion and sauté until soft, about 4-5 minutes.
2. Stir in curry powder and ginger, cooking for about one minute.
3. Add chopped carrots and salt, stirring for about 5 minutes.
4. Pour in the broth and bring to a boil. Cover and simmer on low until the carrots are very soft, about 20-25 minutes.
5. Remove from heat and puree the soup using an immersion blender or in batches in a regular blender.
6. Return the pureed soup to the pot and stir in milk or cream. Serve immediately.

 
Sources:

• The recipe ideas were inspired by the article from BrainHQ: Brain Healthy Recipes and Images from: Simple Veganista, Zestful Kitchen , Olive & Mango & Jessica in the Kitchen