Good brain food and delicious recipes
Good Brain food - give your brain something good to eat
Scientists have in recent years found that certain foods seem to stimulate the brain's cognitive functions, helps to prevent blood clots and exposing brain tissue aging process. They include:
Oranges, avocado, blueberries, broccoli, beans, chili, fish, wholegrain, pomegranate, Pumpkin and seeds, green tea, kale,
Flaxseed, ginger, Cocoa and chocolate, potatoes, onions
Nuts, olive oil, beetroot, soya, tomatoes, cranberries, grapes, eggs.
The brain needs oxygen, sugar and fat!
The brain has a particular need for the polyunsaturated fatty acids Omega-3 and Omega-6.
Fatty acids we get from fish.
Want recipes for brain food?
The breakfast is the starting point for your new day.
An Omelet and a write rye bread is the perfect start to the day. Follow this recipe and keep the meal under 250 calories.
Omelet with Parma and basil
1 egg + 2 egg whites
Freshly ground pepper
½ cup fresh basil leaves
½ tsp olive oil
60 g Parma ham
300 g rye bread
How to cook:
Beat eggs and egg, season with salt, pepper and basil. Heat the oil in a small frying pan with Teflon coating, pour the egg mixture and let it stiffen slightly and be golden before the turn and bake on the other side. Add ham slices. Roll or fold the omelet together.
Energy per. person: 225 kcal. fat 20 %, protein 21 %, carbohydrate 59 %.
Tomato tart with goat cheese and thyme
Dough: 200 g wheat flour
½ tsp. salt
80 g of butter
100 grams cheese Ricotta
150 grams cheese Ricotta
2 tablespoons low-fat milk
Salt and freshly ground pepper
100 g goat cheese or mozzarella
How to cook:
Put flour and salt in a bowl, chop the butter into it, add the ricotta, knead the dough and place it cold for half an hour.
Roll out the dough clothing a pie shape of metal and loose bottom - 24 cm in diameter - with the dough. Press the dough firmly to the edges and cut unnecessary dough.
Prick crust with a fork; place a piece of wax paper over, and pre-bake the pie at 200 for 15 minutes. Remove paper and content.
Beat the ricotta, eggs and milk together, season with spices, wide filling into the pie and put thin slices of goat cheese or mozzarella on.
Sdear tomatoes into thin slices and place them on top, sprinkle with a little thyme and bake the pie finished further 20-30 minutes.
Energy per. person: 350 kcal, fat 42 %, protein 17 %, carbohydrate 41 %.
Baked cod with warm lentils
The delicious baked cod served on a bed of warm lentils with leeks and topped with a fine salsa of capers, herbs, red onion and citrus fillets. So is served!
200 g green lentils,
2 finely sliced leeks,
1 tsp. olive oil,
1 tsp. butter,
1 kg of cod fillets.
1 cup capers,
1 red onion,
1 tablespoon olive oil,
1 lemon, fillets.
How to cook:
Cook lentils according to directions on the package and cook the sliced leeks in the last few minutes. Drain lentils and leeks, and season with olive oil, butter and salt and pepper.
Place the fish on a plate with wax paper, sprinkle salt and pepper, cover the fish with another piece of baking paper and bake in the oven at 180-200 approx. 15 minutes until it is fixed. Time depends on fillet thickness. Combine the ingredients for the fresh caper salsa together and season with a little salt and pepper. Arrange the fish on a bed of warm lentils with leeks and top with capers salsa.
Energy per. person: 510 kcal, fat 19 %, protein 50 %, carbohydrate 31 %.
Good food brain improves memory and achieves success in life.