Brain-healthy foods you should be eating daily!

Your brain is most definitely the hungriest organ in the body, consuming roughly 20% of your energy each day so it needs plenty of good fuel to maintain concentration throughout the day. But what’s food got to do with it? Your brain is the most complicated part of your body and it never stops working. Your brain needs constant topping up with the fuel it operates on and that’s called glucose. Glucose is a type of sugar. Your body obtains glucose from your food you eat, and then it’s sent to the brain through the bloodstream. The problem is, your brain can’t store glucose, so you need to top up your levels every day! If your brain isn’t fuelled with the foods it needs, you’re likely to feel frustrated and just “BLAAAAH”. You might also have trouble sleeping, poor memory and difficulty with solving daily problems. That’s not how you want to feel when that big presentation at work is due or when kids need that extra attention at home!

My Foodie Box meal-kit delivery service is here to fuel your brain with all the good stuff! Cooking healthy, nutritious and tasty meals has never been this quick and easy! We source, we prepare and we deliver awesomely fresh and WA local ingredients along with easy to follow recipe cards. My Foodie Box dinner delivery is proudly Perth owned and operated. We’re committed to providing the best WA produce, preservative and hormone-free meats and sustainably sourced seafood from suppliers we trust. We exclusively work with farmers who raise their animals sustainably and ethically so that you can feed your family only the best!

Brain foods are those rich in antioxidants, vitamins, minerals and healthy fats. They nourish both the body and the mind and help boost energy levels without caffeine or other stimulants. Here’s 8 much needed brain foods matched with My Foodie Box delicious brain-healthy recipes that your whole family will love!

 

 

BRAIN FOOD – SALMON

Salmon is full of Omega 3, a fatty acid known to be highly beneficial to the brain. Omega 3 provides more oxygen to the brain and allows us to retain new information, while still remembering old information. When you aren’t getting enough Omega 3 fatty acids, you can experience fatigue, poor focus, and memory issues.

SMOKED SALMON AND RICOTTA PASTA WITH DILL AND SUN-DRIED TOMATO

(Family friendly, easy to make, 25 mins)

Feeling a little bit fancy?! Our smoked salmon and ricotta pasta will take your mid-week dinners to the next level. Flaky smoked salmon packed with Omega 3, creamy ricotta and zesty sun-dried tomatoes are the perfect combination! Enjoy!

INGREDIENTS:

Smoked salmon, pasta, ricotta, sun-dried tomato, dill, yellow capsicum, baby spinach, garlic, shallot, capers, onion powder, dried oregano, smoked paprika, nutritional yeast, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 26.0g | CARBS 110.0g | PROTEIN 54.7g | SALT 1.2g | ENERGY 3832kJ / 916 kcal

 

 

BRAIN FOODS – WALNUTS

Walnuts are the top nut for brain health!!! They have a significantly high concentration of DHA, a type of Omega 3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA.

WALNUT CRUSTED SALMON MUSTARD MASH

(Dairy free, medium level, 35 mins)

Deliciously crunchy walnut crusted salmon jam-packed with Omega 3 and glucosinolates. Served with creamy potato mash and steamed veggies, this dish is the ultimate brain-healthy dinner. Bon Appetit!

INGREDIENTS: 

Salmon, garlic, rosemary, broccoli, seeded mustard, dijon mustard, honey, breadcrumbsmixed herbs, walnut, carrot, potato, lemon, unsalted butter (pantry), olive oil (pantry), pepper (pantry), salt (pantry).

 

 

BRAIN FOOD – BROCCOLI

Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids.  Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates. Isothiocyanates can lower the risk of neurodegenerative diseases so fill that dinner plate up with this green goodness!

CHICKEN RISSOLES WITH SWEET POTATO MASH AND BROCCOLI

(Family friendly, dairy free, medium level, 35 mins)

The dish is a family favourite. Flavoursome chicken rissoles served with a side of sweet potato mash and perfectly seasoned broccoli full of brain-healthy antioxidants. Bon Appetit!

INGREDIENTS:

Chicken mince, sweet potato, carrot, broccoli, green beans, garlic, rosemary, breadcrumbs, garlic granules, garlic powder, honey, preserved lemon, white wine vinegar, onion flakes, unsalted butter (pantry), eggs (pantry), olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 10.6g | CARBS 51.7g | PROTEIN 44.3g | SALT 0.2g | ENERGY 2156kJ / 515kcal

 

 

BRAIN FOOD – GREEK YOGURT

Full-fat Greek yogurt is calcium-rich and has a lot more protein than other yogurts. Greek yogurt has less sugar than other types of yogurt and is packed with brain-boosting nutrients. Greek yogurt helps keep brain cells in good form for sending and receiving information. It’s also full of protein and B-vitamins, which are essential for the growth of brain tissue and it’s also a great source of calcium and vitamin D!

Parent tip for a healthy kids snack: Mix in a teaspoon of honey and some cinnamon to turn this healthy option into a delicious one as well and help your little ones perform even better in school! 

GREEK CHICKEN AND MUSHROOM COUSCOUS BOWL WITH GREEK YOGURT

(World traveller, easy to make, 25 mins)

Quick, easy, super tasty and full of brain-boosting nutrients. This dish will take you to the Mediterranean in no time at all! The flavours of Greece will dance in your mouth with this amazing dish!

INGREDIENTS:

Chicken tenderloin, Israeli couscous, mushrooms, Brussels sprouts, cherry tomatoes, shallot, red capsicum, dill, mint, greek yoghurt, tomato paste, smoked paprika powder, dried thyme, dried oregano, garlic granules, lemon juice, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 7.9g | CARBS 106.6g | PROTEIN 53.5g | SALT 0.2g | ENERGY 2959kJ / 707kcal

 

 

BRAIN FOOD – AVOCADO

If you want to eat for your brain, avocados better be on your menu! The avocado’s delicious green goodness is full of healthy monounsaturated fats which help lower blood pressure and support cognitive function.

Surprise: Avocados are actually a fruit!

BRAIN FOOD – LENTILS

Lentils provide a steady stream of glucose to your brain. Glucose, a sugar and key source of energy for cells in the body, is the only fuel your brain can use. The high fiber content of lentils is a key component in keeping your brain in optimal shape. The fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells. GO LENTILS!

VEGGIE CHILLI WITH LENTILS, AVOCADO SALSA AND CRISPY PITA

(Comfort food, vegan, easy to make, 25mins)

Who doesn’t love a tasty Vegan chilli! This dish is packed with foods that your brain craves for! Served with a side of crispy pita, lentils and avocado salsa. This is one delicious and brain-healthy dinner!

INGREDIENTS:

Red kidney beans, lentils, tinned tomato, pita bread, green chilli, carrot, avocado, lime, red onion, coriander, garlic powder, coriander powder, smoked paprika powder, cumin powder, balsamic vinegar (pantry), olive oil (pantry), salt (pantry), pepper (pantry)

NUTRITIONAL VALUE PER SERVING:

FAT 17.4g | CARBS 164.1g | PROTEIN 48.5g | SALT 2.0g | ENERGY 4463kJ / 1067kcal

 

 

BRAIN FOOD – SPINACH AND KALE

Spinach and other leafy greens like kale, Swiss chard and collards are jam-packed with “good for your brain” nutrients, such as folate, iron, calcium and vitamins E and K. This appears to offer the brain protection by fending off things like dementia in older adults.

CRISPY PANCETTA WITH CREAMY LEEK AND SPINACH RISOTTO

(Gluten free, medium level, 25 mins)

Feel like a restaurant worthy chef with this quick and delicious risotto. Full of flavour and brain-healthy nutrients, this is a dish you’ll want to make again and again! Enjoy!

INGREDIENTS:

Pancetta, arborio rice, leek, baby spinach, parmesan, lemon, garlic, thyme, white wine, stock paste, unsalted butter (pantry), olive oil (pantry), salt (pantry), pepper (pantry)

NUTRITIONAL VALUE PER SERVING:

FAT 23.2g | CARBS 88.1g | PROTEIN 24.9g | SALT 1.6g | ENERGY 2957kJ / 707kcal

 

 

PAN-FRIED GNOCCHI WITH BEANS AND KALE IN CREAMY GARLIC MUSHROOM SAUCE

(Family favourite, gluten free, vegetarian, medium level, 30mins)

Comfort food at its finest! Our creamy pan-fried gnocchi with garlic mushroom sauce and brain-healthy kale, will be a dish your whole family will love. This dish will not disappoint!

INGREDIENTS:

Gnocchi, cannellini beans, cream, mushrooms, kale, green beans, onion, garlic, nutritional yeast, lemon juice, garlic powder, dijon mustard, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 57.2g | CARBS 132.0g | PROTEIN 34.0g | SALT 2.2g | ENERGY 5056kJ / 1208kcal

 

The brain is a hungry organ, needing a steady supply of nutrients so order your brain-healthy recipes now and let’s start cooking! Click HERE to order!

 

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