3 recipes to BOOST your brain health
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3 recipes to BOOST your brain health
This meditation bowl is a brain boosting take on a buddha bowl and is an easy and nourishing way to start your day or to prep as lunch.
The well-loved Korean Bibimbap is a popular way to use up leftovers and provide an easy, healthy meal and literally means mixed rice. The idea is that you take a bowl, start with a grain, top with protein and add a mixture of cooked and raw veg - the perfect brain boosting feast all rolled into one!
Serves 2
Ingredients
- 1 cup of quinoa, cooked
- 1/2 cup chopped capsicum, raw
- 1/2 cup grated carrot
- 6 broccoli florets with stems, lightly blanched or fried
- 1/2 avocado, sliced
- 1/2 cup raw zucchini, cut into sticks or peeled into ribbons
- 1/2 fresh lemon, sliced to squeeze on before eating
- 6 sardines (or an egg if you prefer)
Method
Pop quinoa in the bottom of a bowl and top with all your other goodies!
Nutritional value
- 314 Kcal
- 16g Protein
- 14g Fat
- 35g Carbs
- 11g Fibre
Choc Walnut loaf
Have you ever really looked at a whole walnut? Walnuts look like the brain itself! And, they are great for brain health! Don’t forget cacao is full of magnesium and raw choc is good for our brain!
Slice this baby up and freeze individual slices for when you need a quick snack.
Serves 12
Ingredients
- 1 1/2 cups wholemeal plain flour
- 1/2 cup raw cacao powder
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 2 large eggs
- 1 cup raw sugar
- 1/2 cup grapeseed oil
- 1 cup full fat Greek yoghurt
- 1/2 teaspoon vanilla extract
- ¾ cup chopped walnuts
Method
- Use baking paper to line a loaf tin and pre-heat oven to 170c. Whisk together flour, cacao, baking powder, and salt.
- Whisk together eggs and sugar until smooth and add to the dry ingredients. Add grapeseed oil, yoghurt, and vanilla extract and whisk until combined.
- Stir in 1/2 cup walnuts. Pour batter into the prepared pan and smooth top. Sprinkle remaining walnuts over top of cake.
- Bake until the top is dry and a cake tester inserted into the middle of the cake comes out clean, about 50 minutes.
- Let the cake cool in tin before turning it out to slice up.
- Remember you can wrap and freeze individual slices.
Nutritional value per serve
- 276 Kcal
- 6.58g Protein
- 15g Fat
- 31g Carbs
- 3.4g Fibre
Brain smoothie
This brain smoothie is jammed with all the best medicinal food ingredients from brain boosting to immune bolstering, as well as being nutrient dense, blood sugar balancing, liver cleansing, alkalizing and full of antioxidants.
Ingredients
- 1/2 avocado
- 2 tbsp pepitas
- 2 tbsp walnuts
- 100 g kale
- 100g blueberries
- 3 stalks of parsley with the full stems left on
- 1/4 of a small lemon with skin on
- 3 tbsp full fat greek yoghurt
- Water as needed to blend
Optional add a serve of protein powder.
Method
Blend all ingredients up together adding a small amount of water until it is desired consistency.
Nutritional value
- 517 Kcal
- 21g Protein
- 36g Fat
- 40g Carbs
- 16.2 Fibre
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