Recipes to support healthy brain function
Photo by Caju Gomes
Supporting a good mood and a healthy brain through nutrition doesn’t have to be boring! We aim to always provide delicious recipes to accompany your health goals… and mental health is no different. In our last blog, “Food and mood: How nutrition impacts mental health” we discussed some of the nutrients important for healthy brain function including omega-3 fatty acids, fiber, and antioxidant rich-foods, but incorporating these into your day might seem tough. But look no further than our 1-day sample meal plan for good mood food!
Breakfast: Banana pancakes with blueberry chia jam (2 servings)
Ingredients:
1 medium banana
2 large eggs
1 tsp vanilla extract
3 tbsp almond flour
2 tbsp chia seeds, separated (Omega-3)
1 tbsp ground flaxseed (Omega-3)
1 tsp baking powder
½ cup blueberries (Antioxidants)
2 tbsp maple syrup
Directions:
Mash banana with a fork until smooth then whisk eggs and vanilla with banana mash
Add almond flour, 1 tbsp chia seeds, ground flaxseed, baking powder and mix until a batter is formed
In a large nonstick skillet, spray with olive oil spray over medium heat. This recipe will make ~6 pancakes.
Cook for about 3-5 minutes and flip the pancakes to cook the other side for about 2 minutes
While pancakes are cooking, microwave blueberries for 30 seconds
Blueberries should burst and be bubbling, then mash with a fork and add the remaining 1 tbsp of chia seeds with blueberries. Let sit for 3-5 minutes to thicken.
Top pancakes with ½ blueberry jam and 1 tbsp maple syrup and enjoy!
Lunch: Avocado Chicken Cabbage Hemp Seed Salad (makes 2 servings)
Ingredients
4 oz chicken breast or tuna, diced
2 cups shredded cabbage (Fiber and Antioxidants)
1 red or yellow bell pepper (Fiber and Antioxidants)
¼ cup hemp seeds
1 large avocado
1 Tbsp. olive oil
3 Tbsp. cilantro (Antioxidants)
2 Tbsp. lime juice, to taste
Directions:
Mix all ingredients and serve ½ of the salad with 1 serving of Simple Mills Crackers or in a buttered lettuce cub
Snack: Sweet & salty treat
Ingredients:
¼ cup walnuts (Omega-3 and fiber)
¼ cup blackberries (Antioxidant)
Directions:
Alternate bites of 1 walnut + 1 blackberry for a delicious salty & sweet afternoon treat
Dinner: Simple salmon + bagged salad
Ingredients:
Bagged salad from any grocery store, get something with variety!! We recommend any Spring Mix, Coleslaw mix, or for a real treat try Trader Joe’s Cruciferous Crunch (Fiber and Antioxidants)
Add in extra veggies of your liking such as carrots, cucumbers, and red onion (Fiber and Antioxidant)
⅓ cup chickpeas per person serving (Fiber)
4-6 oz salmon per person (Omega-3)
1 lemon
Olive oil
Salt and pepper
2 tsp red wine vinegar
Directions:
Season each 4-6 oz salmon filet with ½ tsp olive oil, salt pepper, and 1 lemon slice cut in half
Roast salmon filets in an oven at 400 F for 15 minutes until flaky
Empty salad mix into a large bowl. You will want about 2 cups of salad per person serving
Add extra veggies and ⅓ cup chickpeas per person serving.
Toss with homemade dressing: 2 tsp red wine vinegar, 2 tsp olive oil, salt, pepper, and a splash of cold water
Mix salad well
Serve 2 cups of salad mixture with 1 salmon filet for each person serving
Interested in learning more about your mood with food?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: July 1st, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
