There’s something about this time of year that seems to make our cognitive abilities slow right down. Maybe our bodies are focused on keeping warm, or perhaps it’s just harder to motivate ourselves in dank and miserable weather, but we’re in need of a brain boost.

And the best way to feed our brain cells is, quite literally, with brain food. According to the charity Alzheimer’s UK, we should all be eating an abundance of berries, leafy greens, legumes, fats and oily fish to help overall brain health, with some studies showing that a Mediterranean-style diet can help to slow cognitive decline. 

And as easy as it is to reach for a 4pm brownie (and we totally endorse that), you might want to check out these nutritionist-developed recipes for giving your grey matter a gentle nudge. Packed full of omega-3 essential oils, protein, healthy fats and carbohydrates, they’ll leave you feeling sharper and more focused in no time. 

You’d better warn your colleagues – you’re going to be on fire after these. 

“This yummy smoothie is full of nutrients beneficial for brain health,” says nutritional therapist Aneequa Godart. “Berries are known for their high antioxidant content, which could protect the brain from oxidative stress and reduce the risk of neurodegenerative diseases. Chia and flaxseeds are excellent sources of Omega-3 fatty acids, which are essential for maintaining the health of brain cell membranes. Spinach provides vitamin K and folate, which are important for brain function, and almonds add vitamin E, another powerful antioxidant that could help ward off cognitive decline.”

Ingredients 

150g mixed berries such as blueberries, strawberries or raspberries 

1 banana 

2 tbsp chia seeds 

2 tbsp flaxseeds 

30g spinach

240ml almond milk (or any nut milk of choice)

A handful of almonds 

Method

1. Place the mixed berries, banana, chia seeds, flaxseeds, spinach and almond milk in a blender.
2. Blend on high until smooth. If the smoothie is too thick, add a little more almond milk until you reach your desired consistency.
3. Pour into a glass and sprinkle with a few whole or chopped almonds for an extra crunch.

“This recipe perfectly combines carbohydrate from the roast beetroot with essential fatty acids found in the salmon, making it perfect brain food,” explains nutritionist Becca Meadows. “The human brain is around 60% fat. This fat is vital for learning, memory and improving blood flow to the brain, and it’s well known that omega-3 fatty acids are essential for healthy brain function, while studies show that they may also help to protect against disorders such as Parkinson’s Disease.

“Lastly, the pecans – the nutritionist’s answer to sprinkles – are rich in vitamin E, a powerful fat-soluble antioxidant which has been shown to keep the brain more agile and able to adapt to new stimulus.”

Even better, the roast vegetables can be prepared in advance and will keep in an airtight container in the fridge for five days – simply warm through before re-serving. 

Ingredients

2 pre-cooked salmon fillets, hot smoked or plain

2 tbsp olive oil

4 potatoes, diced into 2cm cubes

½ a squash peeled and diced into 2cm cubes

4 raw or cooked beetroot, cut into wedges

1 small handful of chopped walnuts or pecans

2 handfuls of green beans

2 handfuls of mixed herb salad leaves

4 tbsp Greek yogurt

1 tbsp horseradish sauce

Juice of ½ a lemon

Dash of water

Salt and pepper to season

Method

Heat the oven to 220°C. On a large baking tray, spread out the olive oil and add the chopped potato, squash and beetroot. Once the oven is up to temperature, place the tray in the oven. Check after 20 mins and give tray a shake if vegetables are sticking. You want them lightly golden and crispy round the edges.

Mix the yogurt, horseradish sauce, lemon and a dash of water to make the dressing. You want a thick consistency, but that you can still pour. Season to taste with salt and pepper.

Heat a frying pan on a medium heat. Toast the nuts for 2 minutes, moving them frequently round the pan to prevent burning. Set to one side.

When the roast vegetables are nearly cooked, boil or steam your green beans for about two to three minutes. Drain and set to one side.

Once the vegetables are roasted it is time to assemble your salad on individual plates. Start with the roast vegetables and add salad leaves and green beans before placing salmon fillet on the top. Sprinkle over toasted nuts and drizzle over dressing.

Enjoy while still warm.

“This recipe is packed with brain-supporting ingredients,” says nutritionist GQ Jordan. “Sweet potatoes provide slow-release energy, chickpeas add protein and fibre for steady blood sugar and kale is full of vitamins for brain protection. Healthy fats from avocado and olive oil support overall brain health. It’s a simple, nourishing meal that fuels your brain and keeps you focused.”

Ingredients 

For the grains 

250ml cooked quinoa

1 sweet potato, peeled and chopped into ½ inch cubes

1 can (about 400g) chickpeas, rinsed and drained

3 tbsp olive oil, divided

½ tsp cumin

½ tsp salt, plus more to taste

½ tsp black pepper

226g kale, de-stemmed and chopped 

½ avocado, pitted and peeled

For the dressing 

2 tbsp tahini paste

2 tbsp lemon juice

1 tbsp maple syrup

2 tbsp water

Method

1. Preheat your oven to 220°C (425°F) and line a large baking sheet with parchment paper.
2. Place the sweet potatoes on one side of the baking sheet and the chickpeas on the other side.
3. Drizzle 1 tbsp of olive oil over the sweet potatoes and another tbsp over the chickpeas.
4. Sprinkle both the sweet potatoes and chickpeas with cumin, salt, and pepper. Toss each separately to ensure they’re evenly coated.
5. Bake in the preheated oven for 30-35 minutes, tossing halfway through, until sweet potatoes are tender and chickpeas are slightly crispy.
6. While the sweet potatoes and chickpeas are baking, place the kale in a large bowl. Drizzle with the remaining 1 tbsp of olive oil and sprinkle with a little salt to taste. Use your hands to massage the kale until it starts to soften and wilt.
7. Divide the massaged kale into two serving bowls.
8. Top each bowl evenly with the cooked quinoa.
9. In a small mason jar or bowl, whisk together tahini paste, lemon juice, maple syrup and water until the dressing is smooth and creamy.
10. Once the sweet potatoes and chickpeas are done roasting, divide them evenly on top of the quinoa and kale in the bowls.
11. Add slices of avocado on top of each bowl.
12. Drizzle each bowl with the tahini dressing, and enjoy!

Images: Getty/Becca Meadows Nutrition