The mind diet recipe for dinner you will want to make

The mind diet recipe for dinner you will want to make

Having the right nutrients in our diet each day not only keeps us physically strong, it can also assist in supporting our mental health and wellbeing.

A healthy mind diet full of plant foods and plant protein, low in processed food and full of good fats can help reduce risk of depression.

Eating a wide range of plant foods supports the microbiome which communicates directly with our brain and helps us create our neurotransmitters.

And at Zing Wellbeing our nutritionists focus heavily on food as medicine and our meal plans and recipes are designed to have you feeling in your best health - both physically and mentally.

Keeping our blood sugar levels stabilised with protein and fat will assist in balancing our mood.

And including lots of high quality good fats will have a direct impact on the brain, reducing inflammation and supporting memory and cognition.

There are a few key tips we can keep in mind when supporting mental health through nutrition including:

Omega-3 Fatty Acids: Include sources like salmon, walnuts, and flaxseeds to support brain health. 2-3 meals with oily fish per week is recommended.

Antioxidant-Rich Foods: Berries, dark chocolate, and colourful vegetables help combat oxidative stress. Blueberries alone may help prevent age-related memory loss, improve movement and thinking.

Whole Grains: Brown rice, quinoa, and oats provide sustained energy and support serotonin production.

Proteins: Important for neurotransmitter synthesis and blood sugar stabilisation. Eggs for brain function, development, memory and learning.

Hydration: Stay hydrated to support cognitive function.

Limit and Reduce Processed Foods: Reduce intake of refined sugars, trans fats, and artificial additives that can negatively impact mental health and may increase risk of depression.

Try not to eat or drink refined carbohydrates such as biscuits, chips, lollies, white bread and soft drink or juice as they can quickly raise your blood sugar levels and negatively affect how you feel.

Balanced Diet and Teaming Macros: Ensure each meal includes a mix of healthy fats, proteins, and carbohydrates to maintain stabilise blood sugar levels.

Micronutrients to ensure you are getting enough of include B vitamins to support and regulate the nervous system. B vitamins are also essential in producing neurotransmitters serotonin ad dopamine.

Vitamin C is important for energy, mood, immune system and can impact anxiety and mental function. Vitamin D is key to brain function and mood and has been noted as low in many mental health conditions.

It is important when addressing any of these concerns that you see a qualified profession. A nutritionist can help with ensuring your macro and micro-nutrients are all where they should be.

Salmon & Smashed Chickpea Mind Diet Recipe

The wonderful fats in fish can help to reduce inflammation and fight low mood.

Teamed with nutritious and delicious protein rich chickpeas and we have a meal for the mind.

Ingredients

  • 3 tsp olive oil

  • 1 orange, zested and juiced

  • 2 skin-on salmon fillets

  • small bunch of parsley (including stalks), finely chopped

  • ½ tbsp Dijon mustard

  • 1/2 small red onion, finely chopped

  • ½ tbsp red wine vinegar

  • 400g can chickpeas, drained and rinsed

  • 2 roasted red peppers from a jar, drained and chopped

  • 2 cups kale

Method

Mix 1 tsp of the oil with the orange zest, a splash of the juice, pepper and salt to taste.

Put the salmon, skin-side down, on a non-stick baking tray and pour over the marinade. Leave to marinate at room temperature while you make the salsa.

Put the parsley, mustard, red onion, vinegar, 1 tsp oil, and the remaining orange juice in a jar and shake until well combined.

Heat remaining oil in a frying pan and stir in the chickpeas and some seasoning, turn up the heat and stir until the chickpeas are just starting to crisp. Mash roughly with a potato masher and stir in the roasted peppers and kale.

Add a splash of water and cover with a lid until the kale is wilted. Keep warm over a low heat while you cook salmon fillets.

Grill the salmon for 4-6 mins, or until cooked to your liking. Spoon half the chickpeas onto each plate, top with a salmon fillet and sauce.

Per serve (serves 2)

  • 502 Kcal

  • 40g Protein

  • 22g Fat

  • 36g Carbs

  • 12g Fibre

We hope you love the recipe and for more recipes, meal plans, exercises, coaching and support, join our Zing Wellbeing Program here.

Back to blog