There is no denying that our diet significantly impacts our physical and mental health. The foods we consume can either boost or hinder our brain function, so it’s essential to pay attention to what we put in our bodies. Here are 10 brain-boosting foods that you should be eating:
Blueberries – One of the first foods to ever earn the title of Superfood, blueberries are packed with antioxidants that protect the brain from oxidative stress and inflammation. They also contain a compound called anthocyanin, which has been shown to improve cognitive function and memory.
Fatty Fish – Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids essential for brain health. Omega-3s can improve memory, focus, and mood and are linked to a reduced risk of dementia and Alzheimer’s disease.
Dark Chocolate – Dark chocolate contains flavonoids that can improve blood flow to the brain and stimulate the growth of new brain cells. It can also boost mood and reduce stress levels.
Turmeric – Turmeric is a spice that contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Curcumin has been shown to improve memory and cognitive function in older adults.
Nuts and Seeds – Nuts and seeds are rich in vitamin E, an antioxidant that protects the brain from damage. They also contain healthy fats and protein, which can provide sustained energy and improve cognitive function.
Broccoli – Broccoli is rich in vitamin K, which has been shown to improve cognitive processing speed. It also contains compounds called glucosinolates, which have anti-inflammatory properties that can protect the brain from damage.
Eggs – Eggs are a great source of choline, a nutrient that is essential for brain function. Choline has been shown to improve memory and cognitive function.
Avocado – Avocado is rich in monounsaturated fats, which can improve blood flow to the brain and reduce the risk of cognitive decline. It also contains vitamin K and folate, two nutrients that are important for brain health.
Beets – Beets are high in nitrates, which can improve blood flow to the brain and improve cognitive function. They also contain antioxidants that protect the brain from damage.
Leafy Greens – Leafy greens, such as spinach, kale, and collard greens, are packed with nutrients that are essential for brain health, including folate, vitamin K, and antioxidants.
Other foods to consider for brain health include Sage, Cinnamon, Hemp Seeds, and Sweet Potatoes!
I created a smoothie that includes as many of these brain-boosting foods as possible while still tasting great! More brain-boosting recipes are planned for the blog, and I will update this post as often as I can, but for now, Check out this smoothie!!!
Incorporating these brain-boosting foods into your diet can help improve your cognitive function, memory, and focus. Try adding blueberries to your breakfast smoothie, snacking on nuts and seeds in the afternoon, and including fatty fish in your weekly meal plan. Your brain (and body) will thank you!
Smoothies are a great way to load up on essential nutrients for brain health, and this brain-boosting chocolate smoothie is no exception. Loaded with antioxidants, healthy fats, and protein, this smoothie is a delicious and convenient way to support cognitive function and memory.
Here’s a breakdown of the brain-boosting ingredients in this smoothie:
Spinach – Spinach is packed with nutrients that are essential for brain health, including vitamin K, folate, and antioxidants. These nutrients can help improve cognitive function and protect the brain from damage.
Blueberries – Blueberries are one of the most antioxidant-rich foods out there. They contain a type of flavonoid called anthocyanin, which has been shown to improve cognitive function and memory.
Avocado – Avocado is rich in monounsaturated fats, which can improve blood flow to the brain and reduce the risk of cognitive decline. It also contains vitamin K and folate, two nutrients that are important for brain health.
Chia Seeds – Chia seeds are a great source of omega-3 fatty acids, which are essential for brain function. Omega-3s can improve memory, focus, and mood, and have also been linked to a reduced risk of dementia and Alzheimer’s disease.
Almond Butter – Almond butter is a great source of healthy fats, protein, and vitamin E, all of which are important for brain health.
Banana – Bananas are a good source of vitamin B6, which can help improve cognitive function. They also contain fiber and potassium, which can help regulate blood sugar and blood pressure levels.
Cacao Powder – Cacao powder is rich in flavonoids that can improve blood flow to the brain and stimulate the growth of new brain cells. It can also boost mood and reduce stress levels.
Honey – Honey is a natural sweetener that can provide sustained energy and improve cognitive function.
To make this brain-boosting chocolate smoothie, simply blend all of the ingredients together until smooth. Enjoy this delicious and nutritious smoothie as a breakfast or snack to support your brain function and overall health.
Super Brain Chocolate Smoothie
Loaded with antioxidants, healthy fats, and protein, this smoothie is a delicious and convenient way to support cognitive function and memory.
Combine all of the ingredients in a high-power blender and blend until creamy.
1 Cup of Spinach, 1/2 Cup of Blueberries, 1/2 Cup Frozen Avocado, 1 Cup of Almond Milk, 1 tbsp Chia Seeds, 1 tbsp almond butter, 1 frozen banana, 1 tbsp raw cacao powder, 1 tbsp raw and unfiltered honey
This turkey meatloaf packs a punch with lean protein and essential nutrients, making it a family favorite and a weeknight staple!
Let’s talk protein in my turkey meatloaf recipe, shall we?
Protein is crucial for building and repairing tissues in our bodies, and it’s also critical for brain health. Amino acids, the building blocks of protein, are essential in producing neurotransmitters that regulate our mood, energy, and cognitive function.
Sadly, many adults don’t get enough protein, particularly if they adhere to fad diets or restrict certain food groups. That’s why the turkey meatloaf recipe from “Eat Clean 21” is a fantastic option for those looking to increase their protein intake. With two pounds of ground turkey in the recipe, you can be confident you’re fueling your brain with the amino acids it needs to function at its best.
This meatloaf is loaded with nutrients!!!!
Minced garlic, finely chopped onion, celery, and bell pepper are all vegetables that are packed with essential nutrients. Here’s a breakdown of some of the key nutrients found in each ingredient:
Garlic: Garlic is a good source of vitamin C, vitamin B6, and manganese. It also contains sulfur compounds that have been shown to have antioxidant and anti-inflammatory effects.
Onion: Onions are high in vitamin C, vitamin B6, and folate. They also contain quercetin, a flavonoid that has been shown to have anti-inflammatory properties.
Celery: Celery is a good source of vitamin K, vitamin C, and potassium. It also contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases.
Bell Pepper: Bell peppers are high in vitamin C, vitamin A, and potassium. They also contain antioxidants like carotenoids and flavonoids that have been shown to have anti-inflammatory effects.
Combining these nutrient-dense veggies with lean protein provides a powerful dose of vitamins, minerals, and antioxidants that can support your overall health and well-being. Let’s not forget about the ancient fine sea salt and coconut aminos that give this recipe an extra flavor boost!
The best part is: This recipe is so freaking easy to make! Combine all the ingredients in a bowl, pour it into a greased loaf pan, and bake for an hour. Boom! You have a delicious and healthy meal that will satisfy and energize you.
This recipe is featured in my 21-Day Detox and Cleans book, Eat Clean 21!
Now, I know what you’re thinking. “Another fad diet book? No thanks.” But trust me, “Eat Clean 21” is different. It’s all about fueling your body with whole, nutritious foods that will provide you with the energy and clarity you need to crush your goals, rather than depriving yourself or counting calories.
So, if you’re ready to take control of your health and ditch fad diets, grab your copy of “Eat Clean 21” on Amazon today. You’ll have access to many mouthwatering recipes that will make healthy eating a breeze, and trust me, your taste buds and brain will thank you.
This turkey meatloaf packs a punch with lean protein and essential nutrients, making it a family favorite and a weeknight staple! Featured in Eat Clean 21 By Jessica Carrier
My Mediterranean tuna salad was a HUGE hit for my meal prep business! It’s unlike any tuna salad you have ever had, I promise! This dish is greek-inspired and packed with nutrients! Give this recipe a try. Furthermore, check out my post about the Mediterranean lifestyle and how healthy it can be to start eating like a European!
You can mix the ingredients quickly and serve it with crackers, on bread, or in a lettuce wrap. On the other hand, you can scarf it up with a spoon.
Here’s what you’re going to need to make the Mediterranean tuna salad:
4 cans albacore tuna drained
1 can quartered artichoke hearts drain and remove hard parts
½ red bell pepper chopped
3/4 cup greek olives halved
½ small red onion chopped
¼ cup fresh parsley chopped
1 Tbsp partially dried basil
2 cloves garlic finely chopped
1 tsp dried oregano
lemon juiced
1 tomato sliced
½ cup mayo
¼ teaspoon fine sea salt
¼ teaspoon ground black pepper
The 411 On Artichokes:
Did you know that artichokes are packed with nutrition? One artichoke contains approximately 7 grams of fiber. Additionally, artichokes contain vitamins such as C & K and minerals your body needs, like magnesium, potassium, phosphorus, and iron! Because of its array of health benefits, this plant has been used for thousands of years in the Mediterranean for its medicinal properties. There are scientific claims that artichokes can help support your heart, liver, and digestive health.
The directions are simple.
First, combine all of the ingredients in a large bowl. You can then serve right away if you like. You can also store it in an airtight container in the refrigerator for a few days. Still, I prefer to eat this Mediterranean Tuna Salad the next day after the flavors have had an opportunity to combine! It’s a treat my whole family enjoys!
1canquartered artichoke heartsdrain and remove hard parts
½red bell pepperchopped
3/4cupgreek oliveshalved
½small red onionchopped
¼cupfresh parsleychopped
1Tbsppartially dried basil
2clovesgarlicfinely chopped
1tspdried oregano
lemonjuiced
1tomatosliced
½cupmayo
¼teaspoonfine sea salt
¼teaspoonground black pepper
Instructions
In a large bowl, combine all ingredients and gently fold together until well combined.
Serve on gluten-free pita cut in half (1/2 cup of tuna salad in each half) with a slice of tomato and 1/4 romaine lettuce leaf in each half. You can also serve it wrapped in lettuce instead of the pita.
I was never a huge fan of sweet potatoes until I learned that a bit of cayenne, salt, and pepper could make those bad boys delicious! I always thought of sweet potatoes as the gross candied side dish at every thanksgiving covered in processed marshmallows and brown sugar. Yuck! Seemed to be more of a dessert to me than a vegetable.. but.. to each their own. We can still be friends if we disagree on the thanksgiving side dish, but you have got to give spicy sweet potatoes a go at least this one time.
This chili isn’t much like chili at all.. but it’s a spicy soup jam-packed with superfoods, but it combines tomatoes and chili powder, so we’re calling it chili. It includes some of my favorites like tomatoes, bell pepper, and red onion!
Here’s what you’re going to need to make this:
2 tbsp extra-virgin olive oil
1 medium onion chopped
1 Large Tomato diced
1 bell pepper chopped
3 cloves garlic minced
1 tbsp tomato paste
1 tbsp chili powder
1 tsp dried oregano
½ tsp garlic powder
0.25 tsp cayenne pepper
0.5 tsp ancient fine sea salt
0.25 tsp Freshly ground black pepper
4 large sweet potatoes peeled and cubed into 1″ pieces
3 cups low-sodium chicken broth
2 tbsp Parsley Freshly Chopped
1 lb. Italian sausage cooked
Directions:
In a large pot over medium heat, heat oil.
Add onion and bell pepper and cook until soft.
Add garlic and cook until fragrant.
Add tomato paste and stir until well-coated.
Add sausage and cook, breaking up meat with a wooden spoon until no longer pink. (or add in already cooked sausage)
Add chili powder, oregano, garlic powder, and cayenne, and season with salt and pepper
Add sweet potatoes, broth, and tomatoes, and bring to a boil.
Reduce heat and let simmer, covered until sweet potatoes are tender, about 15 minutes.
Garnish with parsley before serving.
Spicy Superfood Chili
Here's a delicious recipe that is amazing right off the stove, and just as amazing as left-overs!
This quinoa tabouli recipe is one of my family’s all-time meal prep recipes. It is the perfect go-to for a meal, a side dish, or a quick snack.
Mediterranean Cuisine
Mediterranean diets have an emphasis on fresh, whole foods and a moderate intake of healthy fats, primarily from olive oil, avocados, and nuts. Read more about a healthy Mediterranean lifestyle here.
Here is what you’re going to need:
A Pressure cooker
A large bowl
Large air tight container, or 2-4 small containers
1 Cup Quinoa
2 Cups Filtered Water
2 Cups Flat Leaf Parsley Chopped
1 can of Garbanzo Beans (Chickpeas) Rinsed and Drained
1 English Cucumber Chopped
1 Medium Red Onion Chopped
2 Cups Grape Tomatoes Halved
0.5 cup Olives sliced
1 Large Lemon Squeezed
0.5 Cups Extra Virgin Olive Oil
0.5 Cusp Coconut Aminos
1 tsp Ancient Fine Sea Salt or, to taste
0.5 tsp Ground Black Pepper or, to taste
Cooking the Quinoa
I like to use my Insta-pot for cooking quinoa. One of the biggest reasons is that it doesn’t need to be watched, so I can chop all the vegetables and measure the condiments while the quinoa is cooking. Once it is finished cooking, I have everything ready to toss it all together. The second reason is that it makes it the perfect, fluffy texture that my family loves!
Directions
Start by combining one part quinoa to two parts filtered water in your pressure cooker. This specific recipe calls for 1 cup of quinoa and 2 cups of filtered water. This yields approximately four cups of cooked quinoa. When making a big batch for the week for the whole family, I double or event triple this recipe.
Pressure cook on high for three minutes. It typically takes my instapot about 8 minutes to pressurize before the cooking process begins.
While the quinoa is cooking:
Rinse and drain your chickpeas.
Chop the parsley I like to chop the parsley finely, so I don’t end up with big leaves in my dish)
Chop the cucumber
Slice or chop the red onion ( I prefer having slices)
Cut the grape tomatoes in half. I use a rapid slicer for this process! It is one of my favorite kitchen tools and makes this go so much quicker.
Measure out 1/2 cup of sliced olives
Measure out 1/2 cup of Extra Virgin Olive Oil, and 1/2 cup of Liquid Coconut Aminos
Place all of the ingredients above in a large mixing bowl
Cut your lemon in half, and squeeze out the juices into the bowl (be sure to avoid the seeds)
Once the pressure cooker timer goes off, allow it to naturally release steam for about 10 minutes, then manually release the remaining steam and CAREFULLY remove the lid.
Add the cooked quinoa to the mixing bowl and toss everything together until well combined.
Add sea salt and pepper to taste.
Store in an airtight container in the refrigerator for up to 6 days.
Love TikTok? Me too! Save my quinoa tabouli video to reference later!
A peek inside my Eat Clean 21 program 👀 Quinoa Tabouli 1 Cup Quinoa (cooked and cooled) 2 Cups Flat Leaf Parsley (thinly sliced) 1 English Cucumber (chopped) 1 Medium Red Onion (sliced or diced) 2 Cups Cherry Tomatoes (halved) 1/2 Cup Extra Virgin Olive Oil 1/4 Cup Coconut Aminos Sea Salt and Black Pepper To Taste Gently Toss and Enjoy!
Start by cooking the quinoa, I like to use my insta pot pressure cooker. You can do this ahead of time and place cooked quinoa in the refridgerator.
Add quinoa and water to the instapot and stir
1 Cup Quinoa, 2 Cups Filtered Water
Pressure cook quinoa on high for 3 minutes (this takes about 10 minutes total counting the time it takes the instapot to pressurize)
While quinoa is cooking, chop / slice the vegetables, and place all of the ingredients in a large bowl.
1 Can Garbanzo Beans (Chickpeas), 2 Cups Flat Leaf Parsley, 1 English Cucumber, 1 Medium Red Onion, 2 Cups Grape Tomatoes, 1 Large Lemon, 0.5 Cups Extra Virgin Olive Oil, 0.5 Cusp Coconut Aminos, 1 tsp Ancient Fine Sea Salt, 0.5 tsp Ground Black Pepper, 0.5 cup Olives
Once the timer goes off, allow the instapot to naturally release steam for about 10 minutew, then manually release any remaining pressure.
Once steam is released, carefully remove the lid.
Add the quinoa to the bowl full of ingredients and toss together until combined.
Serve warm, or place in an airtight container in the refrigerator and serve cold for up to 6 days.
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