Recipes in this collection:
- Red Lentil Shakshuka With Anchovies
- Sheet-Pan Quinoa Salad With Squash and Sprouts
- Kung Pao Wild Rice Salad
- Black Bean Salmon Bowl With Avocado-Herb Sauce and Orange Salsa
- Dark Chocolate Berry Bark With Toasted Quinoa and Pepitas
Food trends may come and go, but one that will always be in style is eating for optimal brain health. A healthy noggin not only improves our quality of life — it can also reduce our risk of neurological disorders and help regulate our emotional well-being.
Eating a whole-foods diet stacked with nutrients like omega-3s, antioxidants, iron, and fiber benefits us at every life stage. Green, leafy vegetables, fatty fish, fruit, and nuts are cognitive-health powerhouses.
Harvard researchers have noted that walnuts and the colorful pigments in berries can improve our memory, and vitamin K and folate in greens like broccoli, spinach, and collards can help inhibit cognitive decline. Foods that are rich in fiber — think beans, whole grains, and apples — can lower our risk of stroke.
Oh, and dark chocolate? It contains flavonoids, which offer anti-inflammatory and antioxidant benefits for our brains.
When you’re mapping out your next meal, consider these recipes to help feed your mind. Sure, they’re delicious, but they also prove that knowledge is power — both inside and outside the kitchen.
Red Lentil Shakshuka With Anchovies
Makes 4 servings • Prep time 10 minutes • Cook time 45 minutes
- ¾ cup dried red lentils, rinsed and drained
- 1½ cups water
- 3 tbs. extra-virgin olive oil
- 1 small onion, finely chopped
- 1 red bell pepper, finely chopped
- 2 garlic cloves, minced
- 1 tsp. cumin
- 1 tsp. smoked paprika
- ¾ tsp. sea salt, plus more to taste
- ½ tsp. freshly ground black pepper, plus more to taste
- 1 oz. anchovies, minced
- 1 28-oz. can diced tomatoes
- ¼ tsp. red-pepper flakes
- 4 large eggs
- ¼ cup chopped cilantro
- ¼ cup chopped parsley
- ¼ cup crumbled feta cheese
- Add the lentils to a saucepan and cover with the water. Bring to a boil, then reduce the heat and simmer until the lentils are tender, about 20 minutes.
- Place a large skillet over medium heat and add the olive oil. Add the onion and bell pepper and cook until softened, about eight minutes. Add the garlic and stir until fragrant, about 30 seconds.
- Add the cumin, paprika, salt, pepper, and anchovies, and stir to combine. Add the tomatoes, red-pepper flakes, and lentils, and simmer for about 10 minutes, stirring occasionally. Add more salt and pepper to taste.
- Use the back of a spoon to make four wells in the lentil mixture. Crack an egg into each well, sprinkle each egg with a bit more salt and pepper, then cover the skillet and turn the heat to medium-low. Cook until the eggs are set, about five to seven minutes.
- Serve garnished with the cilantro, parsley, and feta.
Sheet-Pan Quinoa Salad With Squash and Sprouts
Makes 4 servings • Prep time 15 minutes • Cook time 45 minutes
Salad
- 1 cup quinoa, rinsed and drained
- 2 cups chicken or vegetable broth
- 2 cups trimmed and halved Brussels sprouts
- 2 cups peeled and cubed butternut squash
- 2 apples, chopped
- 2 tbs. extra-virgin olive oil
- ¾ cup pecans, chopped
Dressing
- ¼ cup extra-virgin olive oil
- 2 tbs. maple syrup
- 1 tbs. apple-cider vinegar
- 1 tsp. Dijon mustard
- ½ tsp. sea salt, plus more to taste
- ¼ tsp. freshly ground black pepper, plus more to taste
- Heat oven to 400 degrees F and line a sheet pan with parchment paper.
- Add the quinoa and broth to a large saucepan and bring to a boil. Lower the heat to a simmer, cover, and cook until the liquid is absorbed, about 15 minutes.
- While the quinoa cooks, mix the Brussels sprouts, squash, apples, and olive oil in large bowl, then spread the mixture in a single layer on the prepared sheet pan. Bake until tender, about 25 to 35 minutes, stirring halfway through.
- Meanwhile, toast the pecans in a small skillet over medium-low heat until fragrant, about three to five minutes, stirring occasionally. Mix the dressing ingredients in a small bowl. Add more salt and pepper to taste.
- In a large bowl, combine the cooked quinoa with the Brussels sprouts, squash, and apples. Add the dressing and stir to coat. Stir in the pecans and serve.
Kung Pao Wild Rice Salad
Makes 4 servings • Prep time 15 minutes • Cook time 60 minutes
Salad
- 1 cup wild rice, rinsed and drained
- 3 cups water
- 2 tsp. sea salt, divided
- 2 cups chopped broccoli florets
- 2 cups diced sweet potato
- 1 red or orange bell pepper, sliced
- 3 tbs. extra-virgin olive oil
- 1 tsp. freshly ground black pepper
- 1 cup walnuts, coarsely chopped
- 1 cup shelled edamame, thawed if frozen
Kung Pao Sauce
- ¼ cup tamari, coconut aminos, or soy sauce
- 2 tbs. apple-cider vinegar
- 2 tbs. honey
- 1 tbs. chili-garlic sauce
- 1 tbs. white or yellow miso paste
- ½ tbs. extra-virgin olive oil
- 2 cloves garlic, minced
- ½ tbs. minced fresh ginger
- Heat oven to 375 degrees F.
- Add the wild rice, water, and 1 teaspoon of the sea salt to a large saucepan. Bring to a boil, then lower the heat to a simmer, cover, and cook until the rice is tender, about 45 minutes. Add more liquid if needed.
- While the rice cooks, add the broccoli, sweet potato, bell pepper, olive oil, pepper, and remaining salt to a large bowl. Stir to coat the veggies, then spread the mixture in a single layer on a sheet pan. Bake for 45 minutes, stirring once halfway through.
- While the veggies cook, make the kung pao sauce. In a small bowl, whisk together the tamari, vinegar, honey, chili-garlic sauce, and miso paste.
- Place a small skillet over medium heat and add the ½ tablespoon of olive oil. Add the minced garlic and ginger, and cook until fragrant, about 30 seconds. Pour the garlic and ginger into the sauce mixture and stir to combine.
- Wipe out the skillet, then use the same skillet to toast the chopped walnuts over medium-low heat until fragrant, about three to five minutes, stirring occasionally.
- Once the rice is cooked, drain any excess liquid. In a large bowl, mix the rice, roasted vegetables, edamame, and sauce. Stir in the walnuts and serve.
Black Bean Salmon Bowl With Avocado-Herb Sauce and Orange Salsa
Makes 4 servings • Prep time 15 minutes • Cook time 45 minutes
Avocado-Herb Sauce
- 1 cup raw cashews
- 1 cup cilantro, leaves and stems
- ½ cup loosely packed basil leaves
- ½ avocado
- 2 tbs. lime juice (about 1 lime)
- 1 tsp. sea salt
Orange Salsa
- ½ cup chopped grape tomatoes
- 1 orange, peeled, seeded, and chopped
- ¼ red onion, minced
- ½ tsp. sea salt
Salmon and Beans
- 1 2–2½ lb. skin-on salmon filet
- 2 tbs. extra-virgin olive oil, divided
- 1 tsp. sea salt, divided
- 1 small onion, minced
- 2 cloves garlic, minced
- ½ tsp. cumin
- ½ tsp. dried oregano
- 1 15-oz. can black beans with liquid
- Cover the cashews in water and soak for at least 30 minutes. Heat oven to 400 degrees F and line a sheet pan with parchment paper.
- While the cashews are soaking, make the salsa. Stir together the tomatoes, orange, red onion, and salt in a small bowl.
- Place the salmon skin-side down on the prepared sheet pan. Drizzle with 1 tablespoon of the olive oil and season with ½ teaspoon of the salt. Bake the salmon until the flesh is opaque and flakes easily with a fork, about 20 to 25 minutes.
- While the salmon is baking, heat the remaining tablespoon of olive oil in a large saucepan over medium heat. Add the onion and cook until translucent, about five to seven minutes. Add the garlic and stir until fragrant, about 30 seconds.
- Add the cumin, oregano, and black beans with their liquid, and stir to combine. Add the remaining ½ teaspoon of the salt and lower the heat to a simmer while you finish the sauce.
- In a blender or food processor, blend the cashews and their soaking liquid and the cilantro, basil, avocado, and lime juice until smooth. Season with salt.
- Remove the black beans from the heat, then add a scoop of black beans and a piece of salmon to each plate. Top with sauce and salsa to serve.
Dark Chocolate Berry Bark With Toasted Quinoa and Pepitas
Makes 6 servings • Prep time 5 minutes • Cook time 10 minutes, plus 30 minutes to cool
- 2½ tbs. quinoa, rinsed and drained
- 12 oz. dark chocolate (70 percent cocoa or higher), coarsely chopped
- ¼ cup raw pepitas
- ¼ cup dried wild blueberries
- 1 tsp. flaky sea salt, plus more to taste
- Line a sheet pan with parchment paper.
- In a small skillet, toast the quinoa over medium-low heat until it starts to pop and turn golden brown, about three to five minutes, stirring occasionally.
- Add one to two inches of water to a saucepan and bring to a boil, then lower the heat to a simmer. Place the chocolate in a heat-proof bowl, then place the bowl over the simmering water to make a double boiler. Stir the chocolate with a spatula until melted.
- Pour the chocolate onto the lined sheet pan and spread evenly with a spatula. While the chocolate is still warm, distribute the toasted quinoa, pepitas, and dried blueberries over the top. Sprinkle with the flaky salt.
- Place in the refrigerator to cool until the chocolate is firm, about 30 minutes. Break into smaller pieces to serve.
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