RECIPES

Brain Food

PAN-FRIED SALMON AND GREENS

Cooking time: 9 minutes.

  1. Melt coconut oil (extra points for MCT oil) in a frying pan. Add the salmon skin-side down, season with salt and freshly ground black pepper and squeeze over a little lemon juice.

  2. Fry for 2-3 minutes, then turn the salmon over and fry for a further 1-2 minutes, or until cooked through.

  3. Squeeze over a little more lemon juice and taste to check the seasoning. Remove from the pan and set aside.

  4. Place the broccoli into a pan of boiling salted water and boil for 3-4 minutes, or until al dente. Drain the broccoli.

  5. To serve, pile the broccoli onto a serving plate and top with the pan-fried salmon. Garnish with lemon wedges and sprinkle with chopped walnuts.

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SUPERFOOD GRANOLA WITH PUMPKIN SEEDS

Start your day off right with this homemade granola from Elly Pear (thanks Elly!). It’s a breeze to chuck together on a Sunday night, and will set you up for a solid week of yummy breakfasts.

Why is it good for my brain?

Pumpkin seeds give your memory a boost and improve your sleep and when served with probiotic yoghurt and blueberries, you’ll also be protecting yourself from anxiety and depression, and improving your cognitive function.

What you’ll need: honey, coconut oil, oats, almonds, raisins, cacao powder, cinnamon, puffed buckwheat, pumpkin seeds, goji berries, hemp seeds. (You can click the button below to automatically add all these to your usual food shop.*praise hands emoji*)

Cooking time: 20 minutes

  1. Melt the honey and the oil together in a large saucepan over a low heat.

  2. Add the oats and almonds and stir well. Spread out on a large baking tray lined with greaseproof paper and bake at 180C (fan) for 17 minutes.

  3. Leave to totally cool then break up into chunks.

  4. Place in a large bowl and add all the remaining ingredients.

  5. Keep in an airtight jar or Tupperware box.

Here’s the full recipe.

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PAN-FRIED MACKEREL WITH CHERRY TOMATOES AND BEETROOT

Quick ‘n’ easy to whip up, it’s perfect for a midweek dinner and will do nicely for lunch too if you make double portions. Just don’t warm it up in the office microwave, no one will like you.

Why is it good for my brain? 
The star of the show is mackerel, which is super high in omega-3 - the kind of healthy fat that our brains need. Alongside it are antioxidant-rich cherry tomatoes, which are in season right now, so extra delish; and beetroot, which is chock-full of brain-boosting nutrients and gives your libido a boostYou’re welcome.

What you’ll need: puy lentils, watercress and rocket, extra virgin olive oil, pine nuts, lemon, cherry tomatoes, cooked beetroot, mackerel fillets (You can click the button below to automatically add all these to your usual food shop. )

Cooking time: 15 minutes

  1. Cook the lentils according to the pack instructions.

  2. Put half the watercress and rocket into a food processor with 3 tbsp of the olive oil and the pine nuts. Season well and whizz to a rough pesto, loosening with 1 tbsp water if necessary. Stir through the zest of half a lemon.

  3. Toss the warm lentils with half the pesto, then stir through the tomatoes, beetroot and the juice of half a lemon. Divide between 2 plates.

  4. Rub the mackerel with the remaining olive oil and lemon zest. Season. Heat a frying pan, fry the mackerel skin-side down for 2 minutes over a high heat, then turn over and cook for a further 1-2 minutes (depending on the thickness) until cooked through.

  5. Top the lentil salad with a mackerel fillet, then serve with a handful of the remaining salad leaves, a dollop of pesto and lemon wedges to squeeze over.

Here’s the full recipe.

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