Eat your way to brain health and a super mood with these 3 speedy brain boosting recipes!
Functional food and bio-hacking are the latest when it comes to levelling up your health, performance and wellbeing.
By focussing on active ingredients and nutrients which are proven to aid the specific areas you want to improve (“hack”), certain combinations of foods come together to make a delicious meal that is designed to supercharge and support optimal performance.
It’s never too early to start looking after our brain health, memory function and eat foods that support high levels of energy, focus and happy feels! smile
Say good-bye to 10am brain fade, 3pm hangry outbursts and protect against cognitive decline with these brain boosting recipes from Celebrity Chef and Nutritionist, Zoe Bingley-Pullin.
Vegan Recovery Smoothie
This smoothie is a great breakfast to start the day with or afternoon snack to beat the afternoon slump! It contains 2 sources of mood supportive omega-3 essential fats, which the body cannot make its own supply of and have to be consumed via the diet.
In addition, the antioxidants from the pineapple aid with cognition and chilli’s trigger the body to release feel good endorphins.
- 1 cup almond milk or coconut water
- 1 tbsp. almond butter
- 1 tbsp. Virgin coconut oil
- 2 tbsp. hemp seeds
- 2 tsp. chia seeds
- ¼ tsp. fresh chilli
- ½ frozen banana
- ½ cup frozen pineapple
- Place all ingredients into a food processor/blender and blend until smooth. Add a little bit of water to reach preferred consistency (if needed).
- Pour into a chilled glass and enjoy.
Salmon and Bok Choy Chilli Stir-Fry with Fragrant Quinoa
Salmon is a no brainer when it comes to supporting a healthy mood. After all, it is one of the richest sources of dietary omega-3 fats. In addition, salmon is a source of protein which provides the body with the necessary building blocks to make neurotransmitters. Better still, the complex carbs in the quinoa, helps our body make serotonin, our feel good neurotransmitter!
Prep: 10-15 minutes
Cooking: 5 minutes
- 450g salmon fillets, cut into 1cm slices
- 1 tsp. sesame oil
- 1 cup vegetable stock
- 2 small red chilli, deseeded and thinly sliced
- 2 tbsp. ginger, grated
- 2 garlic cloves, roughly crushed
- 2 bunches bok choy, washed and separate each leaf, cut in half lengthways
- 1 bunch a coriander, washed and roughly chopped
- 2 tbsp. tamari/soy
- 1 tbsp. honey
- 2 cups cooked quinoa
- 1 tbsp. sesame seeds, toasted
- Heat wok to high heat, add ½ tbsp. of sesame oil, chilli, garlic and ginger, and cook the salmon for 3 minutes in a few tablespoons of stock.
- Add bok choy and cook until just wilted. Stir though soy and honey, add half the bunch of coriander, cooking
- for a further 2 minutes.
- In a bowl, mix together the quinoa with the other half of the coriander and sesame oil.
- Serve the salmon and bok choy on a large platter, on a bed of the fragrant quinoa and sprinkle with sesame seeds.
Kale, Quinoa and Blueberry Salad with Coconut dressing
Spring the perfect time to get creative with salads and this salad not only tastes delicious but also offers many brain boost ingredients.
Blueberries offer antioxidants which help protect the brain and aid brain function. Avocado is a rich source of monounsaturated fats and considering the brain is 60% fat, a healthy intake of fats supports brain health. Finally, consuming green leafy’s such as kale on a regular basis is believed to halt cognitive decline.
Prep: 10 minutes
Cooking: 5 minutes
- 1 bunch kale, stem removed and roughly chopped
- 1 punnet blueberries
- 1 avocado, skin and pip removed, cubed
- 1 cup quinoa, cooked
- 2 tbsp. coconut oil, melted
- 1 tbsp. dijon mustard
- 1 tbsp. apple cider vinegar
- 2 tsp. honey
- In a large bowl gently mix all of the salad ingredients together.
- In a glass jar or small bowl mix together the dressing ingredients.
- Gently mix the two together and serve on a platter.
Zoe Bingley- Pullin is a celebrity chef and nutritionist who is also one of the experts on Channel 7’s House of Wellness. She is also the author of several successful cookbooks.