Mental Health Recipes

Nutrition that supports your brain and mental health.

Specific nutrients that are in foods are known to support mental health (or brain health depending how you view it :-) Here are the nutrients/ingredients that boost your brain and you’ll find the recipes below for the highlighted ingredients.

Nutrient: Omega-3

• Chia Seeds

• Sardines

• Walnuts

• Cod liver oil

Nutrient: Zinc

• Pumpkin seeds

• Oysters

• Chickpeas

• Hemp seeds

Nutrient: B-Vitamins

• Avocado

• Nutritional yeast

• Beans

• Organic eggs 

Brain Food Recipes

Apple Cinnamon Chia Smoothie

Recipe Details

• Serves: 1

• Prep time: 2 minutes

Ingredients:

• 1 cup almond milk

• 1 scoop Vanilla protein powder

• 1 tbsp. cup oatmeal

• 1 tbsp. chia seeds

• ½ or 1 tbsp. cinnamon

• ½ apple, chopped

Directions:

Blend all together and enjoy this wholesome and hearty smoothie!

Roasted Butternut Squash Pizza

Recipe Details:

• Serves: 1-2

• Prep time: 40-50 minutes

Ingredients:

• 3 cups cubed squash

• olive oil

• cayenne pepper

• ½ small onion

• Thin organic pie crust (about 12”)

• 2 oz. or more of vegan cheese

• ½ cup arugula

Additional toppings for this recipe include:

• Chili flakes

• Walnuts

• Roasted pumpkin seeds

Directions:

1. Cook 3 cups cubed squash by either…

• Roasting the squash cubes in the oven for 20 – 30 minutes.

• Or buy already prepared pumpkin puree in the supermarket.

2. Transfer to a sauté pan and add the olive oil, cayenne pepper, and the sliced onion. Cook until softened.

3. Drizzle ½ tbsp olive oil onto a 12-inch prepared thin pizza crust, top with squash mixture

4. Gently place sliced vegan cheese on top, plus other optional toppings like walnuts and pumpkin seeds.

5. Bake about 10 minutes at 425°F.

6. Add ½ cup arugula and bake 2-5 more minutes. ENJOY!

Upgrade your Sandwich with Mental Health Nutrients!

Week by week upgrade one part of your sandwich for the better. Keep adding beneficial nutrition for the win!!

Week 1) stuff a handful of baby spinach or rocket into the sandwich 

Week 2) change the bread to whole wheat or even better… a rye or oat cracker/cake

Week 3) eat your sandwich stuffings on top of a glorious green salad with a small piece of toast/cracker on the side or crumbled within the salad

Great Examples:

• Ham or roast beef slices on rocket with parmesan shavings

• Egg or egg salad on baby spinach leaves with avocado and lemon

• Tuna or Salmon salad on a bed of greens with sliced red onion and vinaigrette

• Red or pink beans on leafy greens with avocado slices, squeezed lemon and olive oil with crumbled tortilla chips… AMAZING!!!