Here are some easy and brain-healthy recipes to get you started:
1. Mediterranean Grilled Salmon
Ingredients:
Salmon fillets
Olive oil
Lemon juice
Minced garlic
Fresh rosemary or dried rosemary
Salt and pepper
Instructions:
Season the salmon with olive oil, lemon juice, garlic, rosemary, salt, and pepper.
Preheat the oven to 400°F (200°C) and bake for 12-15 minutes until cooked through.
Serve with roasted veggies like broccoli or bell peppers.
Why It's Brain-Healthy: Salmon is packed with Omega-3 fatty acids, and olive oil fights inflammation.
2. Greek Salad
Ingredients:
Fresh tomatoes
Cucumber
Thinly sliced red onion
Olives (optional)
Fresh basil or mint
Olive oil
Lemon juice
Sea salt and pepper
Instructions:
Toss all the veggies in a big bowl with olive oil, lemon juice, salt, and pepper.
Chill in the fridge for 15 minutes to let the flavors blend.
Garnish with fresh basil or mint before serving.
Why It's Brain-Healthy: Loaded with antioxidants and vitamins that fight free radicals and keep your brain young.
3. Quinoa Veggie Salad
Ingredients:
Cooked quinoa
Diced red and yellow bell peppers
Black beans (drained)
Corn kernels (fresh or frozen)
Olive oil
Balsamic vinegar
Salt and pepper
Instructions:
Combine quinoa, bell peppers, black beans, and corn in a large bowl.
Dress with olive oil, balsamic vinegar, salt, and pepper.
Add diced avocado for extra texture and nutrition.
Why It's Brain-Healthy: Quinoa provides steady energy, and the colorful veggies are full of antioxidants.
4. Nut and Dried Fruit Mix
Ingredients:
Almonds
Walnuts
Cashews
Raisins
Diced dates
Instructions:
Mix all the nuts and dried fruits in a large bowl.
Portion into small bags for a convenient and healthy snack.
Why It's Brain-Healthy: Nuts are rich in vitamin E and healthy fats that protect brain cells.
5. Mediterranean Roasted Chicken
Ingredients:
Chicken breast or thighs
Olive oil
Lemon juice
Minced garlic
Fresh rosemary or dried rosemary
Salt and pepper
Instructions:
Season the chicken with olive oil, lemon juice, garlic, rosemary, salt, and pepper.
Preheat the oven to 375°F (190°C) and roast for 30-40 minutes until cooked through.
Serve with roasted potatoes or quinoa.
Why It's Brain-Healthy: Olive oil and lemon juice are anti-inflammatory, and garlic is full of antioxidants.
