We’ve Got Great Recipes for Boosting Brain Function

We all want to stay clear-minded and sharp for as long as possible. To do that, exercise is important, but in addition to working out, you need to eat the right foods to stay engaged and focused. Just as important as your longevity to-do list — eat healthy, gentle workouts, stay connected with friends and family — is the NOT-to-do list — smoking, using recreational drugs, being sedentary, and isolating oneself.

Foods that are good for boosting and supporting brain function typically contain nutrients that support cognitive health, such as antioxidants, healthy fats, vitamins, and minerals. Incorporating a variety of these foods into your diet can help maintain and boost cognitive function, improve memory, and protect against age-related cognitive decline.

Here are some key foods to include in your diet for optimal Mind function and some brain boosting recipes to try:

Fatty Fish – Salmon, mackerel, sardines, and trout. These are rich in omega-3 fatty acids, which are crucial for brain health and can improve memory, mood, and protect against cognitive decline.

Berries – Blueberries, strawberries, blackberries, and raspberries are packed with antioxidants that help protect the brain from oxidative stress and may delay brain aging and improve memory.

Nuts and Seeds – Such as walnuts, almonds, flaxseeds, and chia seeds have healthy fats, antioxidants, and vitamin E, which can help reduce cognitive decline as you age.

Leafy Greens – Including spinach, kale, and broccoli are high in vitamins like K, lutein, folate, and beta carotene, which are believed to slow cognitive decline.

Whole Grains – Eating oats, barley, quinoa, and brown rice provides a steady supply of energy and glucose to the brain, improving focus and concentration.

Avocados – Delicious and high in monounsaturated fats, which support healthy blood flow, essential for cognitive function.

Dark Chocolate – Contains flavonoids, caffeine, and antioxidants, which may enhance memory, attention, and mood (and who doesn’t have an enhanced move after eating chocolate?!?).

Eggs – Rich in B vitamins (especially B6, B12, and folic acid) and choline, which are important for brain function and development.

Turmeric – Has curcumin, a powerful antioxidant and anti-inflammatory compound that can cross the blood-brain barrier and boost brain function.

Broccoli – High in antioxidants and vitamin K, which is essential for forming sphingolipids, a type of fat that is densely packed into brain cells.

Oranges and Other Citrus Fruits – High in vitamin C, which is key for preventing mental decline and protecting against free radicals.

Pumpkin Seed – Full of antioxidants and a rich supply of magnesium, iron, zinc, and copper, which are beneficial for brain health.

Green Tea – Has caffeine and L-theanine, which can improve brain function, mood, and focus, while providing antioxidants that protect the brain.

This broad range of foods means there are lots of brain boosting recipes out there that your friends and family will love. Here are just a few, but for even more great recipes for you MIND, click here.

The following soup, meatballs, and salmon recipes are from my latest cookbook, Anti-Aging Dishes from Around the World. The yummy GF brownie recipe is new. Enjoy!

Indian Tomato Soup

This recipe takes tomato soup to the next level with some classic Indian curry spices and coconut milk. The best part? You can find most of these ingredients in your pantry.

Benefits
The turmeric, ginger, and coriander in most curry powders are anti-inflammatory. The antioxidant lycopene in tomatoes reduces inflammation, benefitting your brain, skin, and arteries.

Serves 2
Ingredients

2 Tbs. sesame oil
½ cup diced red onion
⅔ cup chopped carrots
1 can (13.5 oz.) full-fat coconut milk
1 can (28 oz.) crushed tomatoes with basil
1 Tbs. curry powder
Salt to taste
Freshly ground black pepper to taste

Instructions

1. Heat the oil in a medium pot over medium heat. Add the onion and cook for about 5 minutes or until translucent.
2. Add the carrots and cook for an additional 5 minutes or until they just begin to soften.
3. Stir in the coconut milk, tomatoes, curry powder, salt, and pepper and bring to a boil. Reduce the heat to low and simmer for about 10 minutes or until the flavors have adequately melded and the carrots are soft.
4. To serve, season with freshly ground black pepper, if desired.

Gluten-Free

Vegan

Vegetarian

Seoul-Satisfying Meatballs

This recipe is also from my internationally themed cookbook. Though Koreans are masters of the barbeque, these savory-sweet meatballs are prepared in the oven. As the meatballs bake, the soy sauce, garlic, and scallions create a brown, glossy glaze. Ginseng root powder can be purchased online. If you can’t find it, replace it with ground ginger or simply leave it out. Two meatballs are a meal’s worth of protein. Add steamed rice and fresh peapods and you have an easy supper.

Benefits

Korean ginseng powder is not only antimicrobial and antifungal, it’s also an anti-inflammatory and has neuroprotective properties, which means it can help your brain function better.

Yields 12 large meatballs

Ingredients

½ cup chopped scallions

2 Tbs. low-sodium soy or tamari sauce

2 Tbs. minced garlic

½ tsp. Korean ginseng powder (or ground ginger)

1 tsp. salt

1 tsp. freshly ground black pepper

½ cup panko breadcrumbs (or flaxseed meal)

1 lb. lean ground beef

1 Tbs. coconut oil or spray to coat

Instructions

1. Heat the oven to 425 degrees F.
2. Place all the ingredients except the oil or spray in a large bowl. Using your hands, mix gently.
3. Form the meat mixture into 12 loosely packed, golf-ball-sized balls (about 2 inches in diameter) and arrange on a baking sheet coated or sprayed with the oil.
4. Bake for about 15 minutes or until the meatballs are golden and cooked through. Serve warm.

(Gluten-free and Low-Carb if using tamari sauce and flaxseed meal)

Argentinean Chimichurri Baked Salmon

Chimichurri is a traditional Argentinian sauce of fresh herbs, much like an Italian pesto, but without the cheese or nuts. Feel free to play around with the herbs you have on hand, but I find that cilantro, basil, and mint pair deliciously with baked salmon.

 Benefits

Salmon contains heart-healthy omega-3 fatty acids, which also aid memory and circulation. Chlorophyll is a wonderful antioxidant-rich compound; the herbs in the chimichurri sauce retain their chlorophyll when eaten raw.

 Serves 4

Ingredients

Chimichurri sauce

2 tsp. minced garlic
¼ red onion
2 Tbs. red wine vinegar
1 Tbs. fresh lemon juice
½ cup packed fresh cilantro leaves
½ cup packed fresh parsley
½ cup packed fresh mint leaves
½ tsp. coriander seed
½ tsp. red chile flakes
Salt and freshly ground black pepper to taste
½ cup olive oil

 Salmon

4 (6-oz) salmon fillets, skin on
1 Tbs. olive oil or spray to coat
Pinch of salt and freshly ground black pepper

 Instructions

1. Preheat the oven to 425 degrees F.
2. Make the chimichurri sauce: In the bowl of a food processor, place the sauce ingredients except the oil, secure the lid, and pulse for 1–2 minutes or until roughly chopped.
3. Turn off the processor, open the lid, and scrape down the sides. Secure the lid and slowly stream in the oil until the mixture is smooth, stopping and scraping down the sides as necessary. Pulse up to 1 minute or until the ingredients are combined but not entirely smooth (you want some texture).
4. Make the salmon: Line a rimmed baking sheet with parchment paper and coat with the oil or spray. Lay the salmon skin-side down, sprinkle with salt and pepper to taste, and spoon 2 Tbs. chimichurri sauce over the top of each fillet. Bake for 8–10 minutes or just until the flesh is opaque in the center and flakes easily with a fork.
5. Remove the salmon from the oven and serve hot with additional chimichurri sauce drizzled on the plate as desired. Store the remaining sauce in the fridge sealed for 3–5 days.

Gluten-Free

Ketogenic or Low-Carb

Almond Flour Brownies with Dark Chocolate Chips

This recipe is designed to be both satisfying and beneficial for brain health, incorporating ingredients that support cognitive function and overall wellness. Almonds contain healthy fats, and the dark chocolate has flavonoids and antioxidants. The recipe is gluten-free if you make sure to use a GF vanilla extract. The rich, indulgent taste will now only boost your brain, it will blow your mind.

 Ingredients

½ cup almond flour

¼ cup cocoa powder

½ tsp. baking powder

¼ tsp. salt

¼ cup coconut oil, melted

¼ cup liquid coffee, cooled

⅓ cup honey or maple syrup

2 eggs

1 tsp. vanilla extract (GF brand, if needed)

½ cup dark chocolate chips

Instructions

1. Preheat the oven to 350 degrees F. and line an 8 x 8-inch baking dish with parchment paper.
2. In a bowl, mix the almond flour, cocoa powder, baking powder, and salt.
3. In a separate bowl, whisk together the melted coconut oil, honey, eggs, coffee and vanilla extract.
4. Gradually add the dry ingredients to the wet ingredients, stirring until well combined.
5. Fold in the dark chocolate chips.
6. Pour the batter into the prepared baking dish and spread it evenly.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
8. Allow the brownies to cool before cutting into squares.