Brain Healthy Recipes

These recipes are good for the body and the brain. They are low in saturated fat, salt and sugar, and high in nutrition and taste.

lentil curry

lentil curry

Lentils are an amazing brain food. They have protein, fiber, complex carbohydrates, and protective antioxidants. This lentil curry is extremely easy to make, freezes well, and can be cooked quickly in an InstantPot, or you can also make it over the stovetop. The blend of various spices make a rich curry flavor that is fragrant once blended with the creamy coconut milk and tomato paste. It can be a main dish over brown rice with some salad, or as a side dish with other courses.

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Prep Time 10

Cook Time 30

Servings: 8 people

Course: Main Course

Cuisine: Indian

Ingredients Equipment Method

Ingredients

1 large onion, finely chopped
6 cloves garlic, minced
1 tbsp avocado or olive oil
1 tsp ground turmeric
1 tsp curry powder
1 tsp ground cumin
1/2 tsp ground coriander
1 tsp salt
14 oz coconut milk
6 oz tomato paste
2 cups dried lentils, rinsed and drained
3 cups water, vegetable, or chicken broth

Equipment

Instant Pot optional

Method

If using an Instant Pot, set it to saute function. Add the oil, finely chopped onion and garlic, and saute for about 5 minutes, until the onions turn translucent. Then add the dry ingredients: turmeric, curry powder, cumin, coriander and salt. Continue to stir for about 30 seconds. Then add the coconut milk, tomato paste, rinsed lentils, and 3 cups of broth or water. Stir until everything is distributed evenly.
Close and seal the lid. Stop the saute function and set the Instant Pot to Manual for 12 minutes. Once pressure cooking is done, allow it to naturally release pressure. Remove lid, give it a stir, and enjoy! You can store leftovers in small containers and freeze in batches for quick meals. Or, it can stay chilled in the fridge for about 4 days.
If you do not have an Instant Pot, you can cook this over the stovetop. Once you pour all the wet ingredients in, bring the pot to a simmer and cook, covered, for about 45 minutes in low heat. Stir occasionally to prevent burning. Once lentils are soft, you can remove from heat and enjoy and store as mentioned above.

maple walnut date energy bites

Brain Healthy Recipes

lentil curry

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Prep Time 10

Cook Time 30

Servings: 8 people

Course: Main Course

Cuisine: Indian

Ingredients Equipment Method

Ingredients

1 large onion, finely chopped
6 cloves garlic, minced
1 tbsp avocado or olive oil
1 tsp ground turmeric
1 tsp curry powder
1 tsp ground cumin
1/2 tsp ground coriander
1 tsp salt
14 oz coconut milk
6 oz tomato paste
2 cups dried lentils, rinsed and drained
3 cups water, vegetable, or chicken broth

Equipment

Instant Pot optional

Method

If using an Instant Pot, set it to saute function. Add the oil, finely chopped onion and garlic, and saute for about 5 minutes, until the onions turn translucent. Then add the dry ingredients: turmeric, curry powder, cumin, coriander and salt. Continue to stir for about 30 seconds. Then add the coconut milk, tomato paste, rinsed lentils, and 3 cups of broth or water. Stir until everything is distributed evenly.
Close and seal the lid. Stop the saute function and set the Instant Pot to Manual for 12 minutes. Once pressure cooking is done, allow it to naturally release pressure. Remove lid, give it a stir, and enjoy! You can store leftovers in small containers and freeze in batches for quick meals. Or, it can stay chilled in the fridge for about 4 days.
If you do not have an Instant Pot, you can cook this over the stovetop. Once you pour all the wet ingredients in, bring the pot to a simmer and cook, covered, for about 45 minutes in low heat. Stir occasionally to prevent burning. Once lentils are soft, you can remove from heat and enjoy and store as mentioned above.

brain-healthy spinach and egg protein bites

spinach & egg protein bites

Brain Healthy Recipes

lentil curry

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Servings: 8 people

Course: Main Course

Cuisine: Indian

Ingredients Equipment Method

Ingredients

1 large onion, finely chopped
6 cloves garlic, minced
1 tbsp avocado or olive oil
1 tsp ground turmeric
1 tsp curry powder
1 tsp ground cumin
1/2 tsp ground coriander
1 tsp salt
14 oz coconut milk
6 oz tomato paste
2 cups dried lentils, rinsed and drained
3 cups water, vegetable, or chicken broth

Equipment

Instant Pot optional

Method

If using an Instant Pot, set it to saute function. Add the oil, finely chopped onion and garlic, and saute for about 5 minutes, until the onions turn translucent. Then add the dry ingredients: turmeric, curry powder, cumin, coriander and salt. Continue to stir for about 30 seconds. Then add the coconut milk, tomato paste, rinsed lentils, and 3 cups of broth or water. Stir until everything is distributed evenly.
Close and seal the lid. Stop the saute function and set the Instant Pot to Manual for 12 minutes. Once pressure cooking is done, allow it to naturally release pressure. Remove lid, give it a stir, and enjoy! You can store leftovers in small containers and freeze in batches for quick meals. Or, it can stay chilled in the fridge for about 4 days.
If you do not have an Instant Pot, you can cook this over the stovetop. Once you pour all the wet ingredients in, bring the pot to a simmer and cook, covered, for about 45 minutes in low heat. Stir occasionally to prevent burning. Once lentils are soft, you can remove from heat and enjoy and store as mentioned above.

huli huli zucchini with crispy chickpeas

Brain Healthy Recipes

lentil curry

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Servings: 8 people

Course: Main Course

Cuisine: Indian

Ingredients Equipment Method

Ingredients

1 large onion, finely chopped
6 cloves garlic, minced
1 tbsp avocado or olive oil
1 tsp ground turmeric
1 tsp curry powder
1 tsp ground cumin
1/2 tsp ground coriander
1 tsp salt
14 oz coconut milk
6 oz tomato paste
2 cups dried lentils, rinsed and drained
3 cups water, vegetable, or chicken broth

Equipment

Instant Pot optional

Method

If using an Instant Pot, set it to saute function. Add the oil, finely chopped onion and garlic, and saute for about 5 minutes, until the onions turn translucent. Then add the dry ingredients: turmeric, curry powder, cumin, coriander and salt. Continue to stir for about 30 seconds. Then add the coconut milk, tomato paste, rinsed lentils, and 3 cups of broth or water. Stir until everything is distributed evenly.
Close and seal the lid. Stop the saute function and set the Instant Pot to Manual for 12 minutes. Once pressure cooking is done, allow it to naturally release pressure. Remove lid, give it a stir, and enjoy! You can store leftovers in small containers and freeze in batches for quick meals. Or, it can stay chilled in the fridge for about 4 days.
If you do not have an Instant Pot, you can cook this over the stovetop. Once you pour all the wet ingredients in, bring the pot to a simmer and cook, covered, for about 45 minutes in low heat. Stir occasionally to prevent burning. Once lentils are soft, you can remove from heat and enjoy and store as mentioned above.

Fern and green papaya salad with watercress dressing

hōʻiʻo & green papaya salad with green goddess dressing

Brain Healthy Recipes

This recipe, contributed by Chef Ikaika Molina, is meant to be flexible. Use what’s available at the market. Source as many herbs as possible but modify the herbs based on availability.

Chef Ikaika notes that the berries and chopped nuts are generous enough to shine as flavor and texture highlights without overwhelming the traditional ho’i’o and green papaya. Lime leads with bright island energy, vanilla adds gentle warmth, and mamaki brings native Hawaiian earthiness. This recipe speaks to the tenants of supportive brain health nutrition.

hōʻiʻo & green papaya salad with green goddess dressing

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Prep Time 7

Servings: 6 servings

Ingredients Method

Ingredients

Salad Base

1 lb fresh hōʻiʻo fern shoots, trimmed
3 –4 cups shredded green papaya pre-shredded recommended for ease
1 medium red bell pepper julienned or finely grated
1 medium carrot julienned or finely grated (about ½–¾ cup)
1 –1½ cups cherry tomatoes halved
½ small sweet onion thinly sliced
1 –1½ cups fresh berries blueberries, strawberries, or mixed berries — halved or quartered if large
⅓ –½ cup chopped nuts walnuts, macadamia nuts, or a mix — lightly toasted if desired for extra flavor
½ bunch fresh watercress leaves roughly torn (reserved for salad)

Green Goddess Dressing

3 –4 Tbsp fresh lime juice from 2–3 limes
⅓ –½ cup extra-virgin olive oil
½ cup plain Greek yogurt for creaminess
½ Hass Avocado
1 tsp Dijon mustard
1 –2 anchovy fillets rinsed (adds savory umami)
½ –1 tsp local Hawaiian honey optional
2 –3 Tbsp cold water for silky texture
Salt & freshly ground black pepper to taste

Herb & Flavor Enhancers (blended in)

½ –⅔ bunch watercress reserve rest for salad
½ cut fresh basil leaves
¼ cup fresh mint leaves
¼ cup fresh cilantro leaves
1 Tbsp minced ginger
1 –2 cloves garlic roughly chopped
½ –1 tsp powdered dried māmaki leaves for mamaki tea finely ground
½ –¾ tsp pure vanilla extract
Optional: ½ tsp lime zest
Optional Protein
Canned or fresh opelu/sardines finished with lime juice.

Method

Hoʻiʻo Prep (5–7 Minutes)

Blanch trimmed hōʻiʻo in boiling water for 2–4 minutes, until tender-crisp. Immediately cool under cold water and drain well. Prep ahead if possible.
Prepare the vegetables: Julienne or finely grate the red bell pepper and carrot. Gently rinse and prepare the berries. Roughly chop the nuts.

Make the Green Goddess Dressing

Step 1 – Build the Base: In a blender or tall jar (for an immersion blender), combine: Lime juice, olive oil, yogurt, mustard, anchovies, honey (if using), water, salt and pepper
Step 2 – Add the Herbs & Aromatics: Add watercress (dressing portion), basil, mint, cilantro, garlic, ginger, māmaki powder, vanilla, lime zest (if using)
Step 3 – Blend: Blend on high for 45–60 seconds. Scrape down the sides, then blend an additional 30 seconds until velvety smooth and silky. Add extra water or olive oil as needed to achieve a pourable consistency.
Step 4 – Assemble the Salad: In a large bowl, combine blanched hōʻiʻo, green papaya, julienned red bell pepper, carrot, tomatoes, onion, reserved fresh watercress, berries, chopped nuts. Drizzle dressing and toss lightly. Allow the salad to rest for 5–10 minutes so the flavors can meld beautifully.
Serve: Plate with optional protein and fresh lime wedges. The berries and nuts bring brightness, texture, and richness to every bite.

vegetable enchiladas

Brain Healthy Recipes

This recipe, contributed by Heidi Wulzen, R.D. of Heritage Health, is a simple, plant-forward meal using ingredients you may already have on hand. It’s easy to adapt with local vegetables and pantry staples, and great for sharing!

Ingredients

2½ cups cooked squash (kabocha, butternut, or other local squash; frozen works well)
1 can (15 oz) black or pinto beans, drained and rinsed
½ cup diced onion or ~1½ cups frozen onion–bell pepper blend (a budget-friendly option)
1 bell pepper, diced (skip if using frozen blend)
2 teaspoons garlic powder or 6–8 cloves garlic, minced
½ teaspoon cumin
½ cup fresh cilantro (or 3 tablespoons dried; optional)
1 cup shredded cheese (such as cheddar or blend), divided
8 small tortillas (corn or flour)
1 cup salsa or 1 can (10 oz) enchilada sauce

Note: Use what’s available: zucchini, chayote, or extra greens can be added.

Optional toppings:
Greek yogurt, avocado, green onions, cilantro, jalapeños, lime

Instructions

Wash hands.
Preheat oven to 375°F. Lightly grease a 9″ x 13″ baking dish.
Make the filling: In a large bowl, mix squash, beans, onion and bell pepper (or frozen blend), garlic, cumin, and cilantro until evenly combined.
Stir in about ¾ cup of the shredded cheese.
Assemble enchiladas: Spoon filling onto each tortilla, roll, and place seam-side down in the baking dish. (Shortcut: layer tortillas and filling like a casserole if rolling feels like too much.)
Pour salsa or enchilada sauce evenly over the top. Sprinkle with remaining cheese.
Bake for about 25 minutes, until heated through and cheese is melted.
Top and enjoy: Add yogurt, avocado, or fresh herbs if available.

Bowl containing ahi tuna, avocado, quinoa, vegetables

Island brain bowl

Brain Healthy Recipes

This build-your-own bowl combines fiber-rich plants, lean protein, and healthy fats to support heart and brain health.

Fish provides protein and omega-3 fats. Whole-food bases add fiber for steady blood sugar. Leafy greens and colorful produce supply antioxidants, while olive oil, avocado, and nuts contribute heart-healthy fats.

Ingredients (Serves 4)

Base (choose one or mix):

2 cups brown rice or quinoa (uncooked yields ~6 cups cooked)
OR 3–4 medium sweet potatoes, cubed and roasted
OR 6 cups mixed greens

Protein (choose one):

1 lb fresh ahi or ono
OR 2 cans salmon or tuna, drained
OR 1½ lbs frozen white fish fillets
OR 1½ cups cooked edamame or black beans

Vegetables & Fruit (choose 3–5):

Spinach or kale
Shredded cabbage
Carrots
Bell peppers
Mango or pineapple
Blueberries (½ cup total for brightness and antioxidants)

Simple Dressing:

2 tbsp olive oil
Juice of 1 lime or lemon
1 tsp grated ginger (optional)
Low-sodium shoyu
Black pepper

Whisk together. You may substitute with a low-sodium, low-added-sugar dressing you enjoy.

Instructions

Step 1: Prepare the base

Rice/Quinoa: Cook according to package directions.
Sweet Potatoes: Toss cubes with 1 tbsp olive oil. Roast at 400°F for 20–25 minutes until tender.
Greens: Rinse and dry. Use raw or lightly sauté in olive oil 2–3 minutes.

Step 2: Cook the Protein

Fresh Fish: Pat dry. Season lightly. Sear in a hot pan 2–3 minutes per side, or bake at 400°F for 10–12 minutes, until it flakes easily. Fish is done when it reaches 145°F and flakes with a fork.
Frozen Fish: Thaw in refrigerator overnight. Bake at 400°F for 12–15 minutes.
Canned Fish: Drain and flake. No cooking needed.
Beans/Edamame: Warm gently if desired.

Step 3: Prep Produce

Wash, chop, or slice vegetables and fruit into bite-size pieces.

Step 4: Assemble the bowls

Layer base, protein, vegetables/fruit, drizzle dressing, add avocado or nuts if using.

Refrigerate leftovers within 2 hours. Store in airtight containers and use within 3–4 days.

Brain Boosting Recipe: Salmon, Kabocha, and Quinoa Salad with Avocado Lime Dressing

Brain Healthy Recipes

This recipe was created by Chef Analicia at Kitchen Vixen. For more delicious, healthy recipes and cooking inspiration, visit @Kitchen.Vixen.Analicia on Instagram.

For the Squash:

1 medium kabocha squash (3 lbs) (can substitute butternut or acorn squash)
1 ½ TBSP olive oil
2 tsp salt
1 tsp pepper
1 tsp garlic
1 tsp paprika
1 tsp cumin

Preheat Oven to 375 degrees.

Place whole squash in the oven for 15-20 min. (This will soften the skin and make it easier to cut.)

Remove from oven & set aside until cool.

Increase oven to 400 degrees.

Using a sharp knife, carefully cut off the top stem of the squash.

Cut squash in half and scoop out the seeds & pith from the core.

Cut squash rind-side down into 1 ½ inch wedges.
Toss squash in olive oil, salt, pepper, garlic, paprika, cumin.
Bake for 15 min, flip & bake for another 15 mins or until fork tender.

Tips to Remember: Green skin/rind of kabocha IS edible. If you’re not a fan of the rind: Remove after roasting, it will be soft & easier to cut off.

While your kabocha is roasting in the oven, start cooking the quinoa:

1 cup raw quinoa – rinsed & drained
2 cups vegetable broth or water
1 TBSP Olive Oil
½ cup medium dice onion
2 tsp fresh minced garlic
1 tsp ground cumin
½ tsp paprika
½ tsp cayenne
½ tsp ground coriander
1 tsp salt
¼ tsp pepper
½ can rinsed & drained black beans

Heat oil in pot & saute onions until fragrant & translucent.

Add garlic & cook down for about 30 seconds, careful not to burn.

Add quinoa, broth, seasoning and remaining ingredients.

Cover with a sealed lid, cook on medium-low for 15-20 min.

Once Quinoa is cooking, prepare the fresh vegetables for the salad.

Pre-heat the oven to 400 degrees for Salmon

Garnish for cooked Quinoa:

2 cups cooled quinoa/black bean medley
2 cups of large diced kabocha
1 cup medium diced Red Bell Pepper
1 cup medium diced Tomatoes of choice
1 cup fresh chopped Cilantro
½ cup Toasted Pumpkin Seeds
½ cup Green Onion
¼ cup small diced Red Onion

Avocado Lime Dressing:

2 ripe Avocados – pitted, diced
6 TBSP Lime Juice
4 TBSP Olive Oil
½ tsp garlic powder
Salt & Pepper

Method: Add ingredients to blender & pulse until smooth.

Baked Salmon (see below for vegan option):

4-6 skinless salmon filets (2 ½ lbs)
2 TBSP Extra Virgin Olive Oil
1 TBSP fresh chopped garlic Zest from
1 lemon Juice from 1 lemon
2 tsp oregano
1 tsp paprika
½ tsp thyme
½ tsp basil
½ tsp black pepper

Preheat oven to 400 degrees.

Line baking sheet with parchment paper.

Make lemon garlic sauce.

Generously brush the sauce mixture on the salmon. Bake for 12 min. It should be opaque and flakey when you pull apart with a fork. If not, cook for another 2-5 min.

If vegan/vegetarian, Chef Analicia suggests using soyrizo instead of salmon (available at Whole Foods or Trader Joe’s) and cook according to package directions.

Place fresh spinach or arugula on the bottom of a large bowl or platter and arrange the quinoa, squash, vegetables, and salmon or soyrizo on top. Drizzle with avocado lime dressing and serve immediately.