Brain Food Recipes

Aug 21, 2026 | Recipes | 0 comments

Brain Food Recipes

Salmon, walnuts and a Mediterranean-style diet support brain health by helping to lower inflammation, improve blood vessel function and provide essential building blocks for brain cells.

Oven-Baked Salmon with Lemon, Walnuts and Herbs

Serves 4

Ingredients

  • 4 salmon fillets, approximately 150 g each
  • 2 tablespoons olive oil
  • 2 handfuls crushed walnuts
  • Zest and juice of 1 lemon
  • 3 tablespoons fresh parsley and dill, finely chopped
  • Salt and pepper to taste

Method

  1. Preheat the oven to 180°C fan-forced. Place the salmon fillets, skin-side up, on a baking tray or dish lined with baking paper.
  2. In a small bowl, combine the olive oil, lemon juice, lemon zest, crushed walnuts, herbs, salt and pepper.
  3. Spoon the mixture over the salmon fillets.
  4. Cook for 15 minutes, or approximately 20 minutes if the fillets are very thick. The fish is ready when it flakes easily with a fork.
  5. Garnish with extra herbs and lemon wedges before serving.

Serving Suggestions

Serve over a bed of quinoa with roasted vegetables, such as zucchini, cherry tomatoes and asparagus, for a Mediterranean touch. Alternatively, serve with a green salad and cherry tomatoes.

Approximate nutrition per serving: Protein: 33 g; fat: 37 g; carbohydrates: 4 g; fibre: 1.5 g; energy: 478 kcal (2,000 kJ).

Avocados support brain health by providing healthy fats, antioxidants and essential micronutrients that help protect brain cells and support cognitive function.

Mediterranean Avocado Toast

Serves 1

Ingredients

  • 1 slice sourdough or gluten-free bread
  • ½ ripe avocado, mashed
  • 3 tablespoons cottage cheese
  • 1 small tomato, sliced
  • 1 tablespoon fresh basil, chopped
  • ½ tablespoon olive oil
  • Salt and pepper to taste

Method

  1. Toast the bread until golden brown.
  2. Spread the mashed avocado and cottage cheese over the toast.
  3. Top with the tomato slices and fresh basil.
  4. Drizzle with olive oil and season with salt and pepper.

Approximate nutrition per serving: Protein: 17 g; carbohydrates: 32 g; fat: 22 g; fibre: 10 g; energy: 380 kcal (1,558 kJ).