Recipes for Brain Clarity

Avocado & Walnut Salmon Salad

Rich in omega-3s and antioxidants to feed and protect your brain.

Serves: 2

Ingredients:

• 2 salmon fillets (120–150g each)

• 2 handfuls rocket or mixed salad leaves

• 1 avocado, sliced

• 1 small red onion, finely sliced

• ½ cucumber, sliced

• 1 handful cherry tomatoes, halved

• 40g walnuts, lightly toasted

• 2 tbsp extra virgin olive oil

• Juice of ½ lemon

• Sea salt and black pepper to taste

Instructions:

1. Preheat oven to 180°C (fan) / 200°C (conventional). Place salmon fillets on a lined baking tray, drizzle with 1 tsp olive oil, season, and bake for 12–15 minutes until just cooked through.

2. Assemble salad leaves, avocado, onion, cucumber, and tomatoes in a bowl.

3. Whisk olive oil and lemon juice together with a pinch of salt and pepper for the dressing.

4. Flake salmon on top of the salad, sprinkle over walnuts, and drizzle with the dressing.

   
   

Coconut-Blueberry Brain Smoothie

Feeds brain cells directly with ketone-producing medium-chain fats, plus antioxidants from berries.

Serves: 1

Ingredients:

• 200ml unsweetened almond milk (or coconut milk for creamier version)

• 100g blueberries (fresh or frozen)

• 1 tbsp ground flaxseed or chia seeds

• 1 tbsp unsweetened desiccated coconut or coconut flakes

• 1 scoop protein powder (pea, hemp, or whey, depending on preference)

• ½ avocado (optional, for extra creaminess)

• A few ice cubes

Instructions:

1. Add all ingredients to a blender.

2. Blend on high speed until smooth and creamy.

3. Taste and adjust thickness with extra almond milk if needed.

4. Pour into a tall glass and enjoy straight away.

   
   

Rosemary-Lemon Chicken Traybake

Rosemary has been shown to support recall, while lemon and vegetables bring antioxidants and flavour.

Serves: 3–4

Ingredients:

• 4 chicken thighs or breasts (skin on if preferred)

• 300g baby potatoes, halved

• 2 red peppers, cut into strips

• 1 courgette, thickly sliced

• 1 red onion, cut into wedges

• Zest + juice of 1 lemon

• 2 tbsp extra virgin olive oil

• 2 tsp dried rosemary (or a few fresh sprigs)

• Sea salt and black pepper to taste

Instructions:

1. Preheat oven to 200°C (fan 180°C).

2. In a large roasting tray, toss potatoes, peppers, courgette, and onion with 1 tbsp olive oil, half the rosemary, salt, and pepper. Roast for 20 minutes.

3. Remove tray, stir vegetables, then nestle in the chicken pieces. Drizzle over remaining olive oil, scatter over remaining rosemary, and add lemon zest.

4. Return to oven for 25–30 minutes until chicken is golden and cooked through.

5. Squeeze over the lemon juice just before serving.

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