Maintaining a good diet is one of the best things you can do for long-term brain health. Discover the everyday ingredients that are linked to improved brain function, and those that may even help protect us against cognitive decline and dementia. This cookbook features delicious recipes that are rich in the brain-supporting nutrients shown to improve your cognition and boost your mood.
The HEALTHY BRAIN Cookbook
EATING FOR A HEALTHY BRAIN • Your nutritional choices can impact your current and future brain function; let’s take a look at why this is and find out what you should be putting on your plate…
WHAT ABOUT GUT HEALTH? • Looking after your gut microbiome could also have a positive impact on your brain
TOP 10 BRAIN BOOSTING NUTRIENTS
SALADS & LIGHT BITES
GREEN GODDESS SOUP • A revitalising bowl of goodness – just what the doctor ordered!
TACO SALAD IN TORTILLA ‘BOWLS’ • A fresh and light dish with brain-healthy avocado
CHICKEN & AVOCADO CAESAR SALAD • Add some extra brain-boosting nutrients to the classic Caesar salad by including some vitamin‑packed avocados
AVOCADO, BACON, PECAN & CHICORY SALAD • We love this salad as a lunch but it works perfectly for dinner, too
BORLOTTI BEAN & KALE SOUP • This is light yet filling, making it perfect for any time of year. The kale is a great veg source of omega-3s
HERRING SMØRREBRØD • A classic Danish, open-faced sandwich, perfect for lunch or a light summer supper
MACKEREL SUPERFOOD SALAD • Mackerel is another oily fish hero that is packed with beneficial omega-3s
PRAWN & BROCCOLI RICE BOWL • A tasty, quick meal with a zingy sesame dressing. Prawns are an excellent source of vitamin B12, which aids energy production and cognition
CROWD-PLEASER KEDGEREE • Kedgeree, the classic dish of smoked fish and rice, is a warming family meal rich in protein and brimming with vital vitamins and minerals
SARDINES WITH AVOCADO SALSA • This fish, eaten bones and all, is an excellent source of calcium
POKE BOWL • This delicious lunch bowl is filled with anti-inflammatory ingredients
VEGGIE RAMEN • A wholesome broth packed with goodness – mushrooms are rich in brain-supporting vitamin D
GADO GADO • Tofu is a great source of protein and calcium for those on dairy-free diets
BROCCOLI, BEET & GRAIN SALAD • Adding grains to a simple salad will transform it from a light lunch to a more substantial evening meal
WILD RICE SALAD WITH MISO DRESSING • Kick off your meal in style with wild rice and an umami miso dressing
MEAT, POULTRY & VEG
ROSEMARY, CRANBERRY, JUNIPER & BEEF CASSEROLE • This rich beef casserole is the perfect winter comfort food, full of familiar flavours and tender meat
CHICKEN STEW WITH SAUERKRAUT • Pickled and fermented foods like sauerkraut have been found to be good for your gut, which may in turn help your brain, too. Sauerkraut is also almost all fibre, which helps you feel fuller for longer
DUCK & HEALTHY GREENS SALAD • Think Chinese-style crispy duck with a punchy Asian dressing and crunchy greens – a lighter version of a rich classic
FLAXSEED HOUMOUS & SPICED LAMB • Flaxseed and grass-fed lamb are both excellent sources of omega-3s. This speedy recipe transforms houmous into a delicious main meal
MISO PORK WITH ROOT VEGETABLE CHIPS • This salty, moreish miso marinade would also work brilliantly with chicken
WALNUT & SESAME PESTO PASTA WITH CRISPY SAUSAGE • Walnuts provide a healthy dose of omega-3s. Leafy greens like spinach are also a great source of these healthy fatty acids, so this twist on classic pesto delivers great nutritional bang for your buck
AROMATIC FRIED...
