In this article:
- Baked Salmon with Lemon and Garlic
- Mind-Boosting Berry Smoothie
- Cauliflower Fried Rice
- Coconut Chicken Turmeric Soup
- Microwave Gluten-Free Chocolate Brownie
- Ahi Poke Bowl
7 Healthy Food Recipes to Increase Cognition and Protect the Brain
1. Baked Salmon with Lemon and Garlic
This baked salmon, which is rich in omega-3 fatty acids, seems sophisticated, but it’s easy to make and takes less than 30 minutes of your time.
- 2 pieces of medium-sized salmon
- 2 cloves of garlic, minced
- juice from 1 medium-sized lemon
- salt and pepper to taste
- Preheat your oven to 450° F.
- On your baking pan or dish, spread out an aluminum foil or parchment paper.
- Place your salmon, skin down, and drizzle them with olive oil.
- Top them with garlic, salt, and pepper.
- Pour your lemon juice.
- Place cut lemons on each salmon and bake for about 20 minutes until the fish turns pinkish and flaky.
2. Mind-Boosting Berry Smoothie
This recipe is an amazing breakfast meal replacement if you don’t have time to cook. It contains some of the best brain foods such as strawberries and blueberries.
You can also add a medium-sized banana to give your body energy and coconut milk to fill your tummy for the whole morning. Add a tablespoon or two of Alkalizing Greens, which have kale, spinach, and other blends that promote better brain health.
- a cup of strawberries
- a cup of blueberries
- 1 medium-sized banana
- 2 cups of coconut milk
- 1 tbsp of Alkalizing Greens
- Combine all the dry ingredients in a blender.
- Pulse for at least 20 seconds.
- Add your coconut milk.
- Blend for at least a minute.
Note: If you’re always busy, place all your dry ingredients in a BPA-free container and freeze them. When you’re ready to make the smoothie, throw them into the blender and just add milk.
3. Cauliflower Fried Rice
One of the healthy food recipes you must try is cauliflower fried rice. This one is full-fledged keto and Whole30 compliant and gluten-free!
What is Whole30? It is a program that involves eliminating possible inflammatory foods from the diet for 30 days.
It also lets you use brain-healthy foods such as cauliflower (which is rich in B vitamins), eggs, spinach, carrots, and lean meats.
- 1 head of cauliflower, chopped into small pieces
- 1/2 cup of your preferred cooked meat (or go for tofu if you’re vegetarian)
- 1 tbsp of sesame oil (you can also use olive oil or coconut oil)
- 1 clove garlic, minced
- 2 eggs, scrambled
- 1 onion, minced
- 1 tsp of low-sodium soy sauce (or coconut aminos)
- chopped veggies (such as spinach and carrots)
- green peas (optional)
What are coconut aminos? It is a by-product of aged coconut sap. Its taste is similar to soy sauce but contains significantly less sodium.
- Using a food processor, transform your cauliflower to have a rice-like texture. Squeeze the water out and set it aside.
- Heat the wok or pan and add your sesame oil or olive oil.
- Sauté your onion and garlic.
- Place your cauliflower rice and carrots. Add water to soften them faster.
- Once the water has already dried out, add your preferred cooked meat.
- Combine the ingredients first and let it settle for about 5 minutes.
- Then add your soft veggies such as greens and peas. Mix them again.
- Drizzle some low-sodium soy sauce or coconut aminos for flavor.
- Create a space in the middle of the wok and cook your eggs.
- Mix them all together and serve hot.
This Mediterranean dish can elevate your eggs in no time. It also uses bell peppers, which are high in natural vitamins such as E and K, as well as tomatoes, which come with plenty of antioxidants, and herbs.
- 6 large eggs
- 2 green or red bell peppers, chopped
- 1 yellow onion, chopped
- 6 medium-sized tomatoes, chopped
- 1/2 cup tomato sauce (find the one with the fewest ingredients)
- 1/4 cup parsley and mint, chopped
- coriander, ground cumin, and sweet paprika to taste
- 1 tbsp sugar (optional)
- 1 tbsp olive oil
- Heat a wide pan and add your olive oil.
- Sauté the yellow onion and bell peppers until they soften.
- Add your tomatoes, including your tomato sauce. Sprinkle coriander, ground cumin, and sweet paprika and adjust according to taste.
- Let it come to a soft boil.
- Then create wells or spaces in your pan, crack the eggs, and add them in gently.
- Reduce the flame or heat and let the eggs settle.
- Once the eggs are cooked, top the shakshuka with mint and parsley.
- Serve hot with low-carb bread.
RELATED: 4 Tasty Turmeric Recipes
5. Coconut Chicken Turmeric Soup
This is one of the healthy food recipes you can try when you want to impress friends and family. It’s savory, filling, and nutritious.
Turmeric has a lot of health benefits including helping the brain generate new neurons. Coconut, meanwhile, is an excellent source for healthy fats and provides energy to the brain.
- chicken breast, chopped
- 1 tbsp turmeric
- 1 can coconut milk
- 3 cups chicken broth
- 1 cup carrots, chopped
- 1 tbsp coconut oil or olive oil
- 2 cloves garlic
- 1 cup celery, chopped
- 1 yellow onion, chopped
- 1 tbsp ginger, grated
- 1 tbsp cumin
- salt to taste
- Heat the casserole and add your olive oil or coconut oil.
- Sauté yellow onion, garlic, and ginger. Wait until the yellow onion turns soft (or turns white).
- Add your cumin and turmeric.
- Place your chicken breasts and your chicken broth. Sprinkle some salt. Wait until it simmers.
- Pour in your coconut milk and bring to a low boil.
- Add your carrots and celery. Wait until they soften.
- Ladle the soup into your bowl and enjoy.
6. Microwave Gluten-Free Chocolate Brownie
Our healthy food list wouldn’t be complete without desserts. For the busy bees out there, this microwave gluten-free chocolate brownie is just perfect.
It lets you indulge in an excellent brain food, which is dark chocolate, and nuts. It also contains coconut oil for more brain-boosting ingredients.
- 5 tbsp almond flour (not coconut flour!)
- 1/2 tbsp cocoa powder, unsweetened
- 1 tbsp mini chocolates (preferably, dark)
- 1 tsp almond milk
- healthy sweeteners such as Stevia or coconut sugar
- vanilla extract
- 1 tbsp almond butter
- 1/8 tsp baking powder
- 1 1/6 tsp sea salt
- Grease your mug or ramekin.
- Combine your coconut oil and butter.
- Add the rest of the ingredients except for the chocolates. Mix until they become smooth and liquid-like. Remove all the lumps.
- Top them with your chocolates.
- Heat the mug in a microwave for at least a minute or two.
- Let it cool for a minute and serve.
7. Ahi Poke Bowl
If you want to be more adventurous with your brain-healthy dishes, then the ahi poke bowl is a must-try. It is a flexible dish that combines ahi tuna, cooked rice, and salads.
- fresh tuna, chopped
- 1/4 cup low-sodium soy sauce or coco aminos
- 1 tsp rice wine vinegar (or any vinegar to your preference)
- 1/2 cup green onions, sliced thinly
- 2 cups salad greens
- 2 cups rice, cooked
- 1/2 tsp sesame seeds (can be toasted)
- chili flakes for some heat and flavor
- In a bowl, make your marinade. Combine soy sauce, vinegar, chili flakes, and sesame seeds.
- Add your chopped tuna.
- Cover it and place inside the refrigerator for at least an hour or two.
- When ready to eat, assemble them. Place the cooked rice at the bottom of the bowl.
- Add your marinated tuna.
- Place the greens and top everything with green onions.
- Drizzle with your marinade.
Note: It’s extremely important to use only the freshest fish. If you don’t feel like eating fish, you may opt for cooked shrimp or octopus instead.
These healthy food recipes take little of your time but pack a lot of punch to whet your appetite and nourish the brain. They’re great options for beginners in the kitchen too so you can save money and try delicious meals at home that will improve your brain’s cognitive function.
Do you have your own healthy food recipe for the brain? Share them in the comments section below.