Boost your mood, focus, and energy with recipes that fuel your brain. Rich in omega-3s, antioxidants, and essential nutrients, these meals and snacks are designed to support mental clarity and emotional well-being.

Walnut & Blueberry Smoothie

(Serves 1)

Ingredients

  • 1/4 cup (30 g) walnuts

  • 1/2 cup (75 g) blueberries (fresh or frozen)

  • 1/2 cup (120 ml) unsweetened almond milk

  • 1/2 cup (45 g) spinach (fresh or frozen)

  • 1 teaspoon honey or maple syrup (optional)

  • 1 scoop protein powder (optional)

Method

  1. In a blender, combine walnuts, blueberries, almond milk, spinach, and honey (if using).

  2. Blend until smooth and creamy.

  3. Pour into a glass and enjoy immediately.

(Serves 2)

Ingredients

  • 3 tablespoons chia seeds

  • 1 cup (240 ml) almond milk (or your preferred milk)

  • 2 tablespoons cacao powder

  • 1 tablespoon honey or maple syrup (optional)

  • 1/2 teaspoon vanilla extract

Dark Chocolate & Chia Pudding 

Method

  1. In a bowl, whisk together chia seeds, almond milk, cacao powder, honey, and vanilla extract.

  2. Stir well and refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and thicken.

  3. Once set, stir the pudding and divide between two serving bowls.

  4. Optional: top with extra berries, nuts, or a sprinkle of cacao nibs before serving.

Salmon & Walnut Salad

(Serves 2)

Ingredients

  • 2 salmon fillets (around 150-200 g each)

  • 4 cups mixed greens (such as spinach or rocket)

  • 1/4 cup (30 g) walnuts, chopped

  • 1/4 cup (30 g) pumpkin seeds

  • 1 tablespoon olive oil

  • 1 tablespoon balsamic vinegar

  • Salt and pepper to taste

Method

  1. Season the salmon fillets with salt and pepper. Heat olive oil in a pan over medium heat and cook the salmon for about 3-4 minutes per side, or until fully cooked and flaky.

  2. In a bowl, combine mixed greens, walnuts, and pumpkin seeds.

  3. Flake the cooked salmon and add it to the salad.

  4. Drizzle with balsamic vinegar and serve immediately.

Matcha Energy Bliss Balls

(Makes 12-15 balls)

Ingredients

  • 1/2 cup (75 g) cashews

  • 1/4 cup (25 g) coconut flakes

  • 2 tablespoons matcha powder

  • 1/4 cup (60 ml) maple syrup

  • 1 tablespoon coconut oil (melted)

Method

  1. In a food processor, combine cashews, coconut flakes, matcha powder, maple syrup, and coconut oil.

  2. Pulse until the mixture forms a dough-like consistency.

  3. Roll the mixture into small balls (about 1-inch in diameter).

  4. Place the balls on a parchment-lined tray and refrigerate for at least 1 hour to set.

  5. Store in an airtight container in the fridge for up to 1 week

Baked Sweet Potato & Spinach Frittata

Method  

  1. Preheat the oven to 200°C (180°C fan/gas mark 6). Grease a 9-inch (23 cm) ovenproof dish or skillet with olive oil.  

  2. Toss the diced sweet potato with olive oil, salt, and pepper, then spread on a baking sheet. Roast for 15 minutes, or until softened.

  3. In a bowl, whisk together the eggs, milk, salt, and pepper.  

  4. Once the sweet potato is done, transfer it to the greased dish or skillet. Add the chopped spinach and crumbled feta.  

  5. Pour the egg mixture evenly over the vegetables and gently stir to distribute.  

  6. Bake for 20-25 minutes, or until the eggs are set and the top is golden.  

  7. Remove from the oven, sprinkle with fresh parsley (if using), and let cool slightly before slicing into wedges.  

  8. Serve warm or cold, with a side salad for an extra boost.

(Serves 4)

Ingredients

  • 1 medium sweet potato, peeled and diced (about 200 g)  

  • 1 tablespoon olive oil  

  • 6 large eggs  

  • 1/4 cup (60 ml) milk (dairy or unsweetened almond milk)  

  • 1 cup (30 g) fresh spinach, chopped  

  • 1/4 cup (25 g) feta cheese, crumbled  

  • 1 tablespoon fresh parsley, chopped (optional)  

  • Salt and pepper to taste  

Golden Turmeric Granola

(Makes about 10 portions)

Ingredients

  • 200g rolled oats  

  • 100g raw walnuts, roughly chopped  

  • 50g raw almonds, roughly chopped  

  • 40g pumpkin seeds  

  • 30g sunflower seeds  

  • 2 tbsp ground flaxseed  

  • 1 tsp ground turmeric  

  • 1 tsp cinnamon  

  • 1/4 tsp ground ginger  

  • Pinch of sea salt  

  • 3 tbsp coconut oil, melted  

  • 3 tbsp maple syrup or raw honey  

  • 1 tsp vanilla extract    

Method  

  1. Preheat your oven to 150°C (300°F) and line a large baking tray with parchment paper.  

  2. In a large bowl, combine the oats, walnuts, almonds, pumpkin seeds, sunflower seeds, ground flaxseed, turmeric, cinnamon, ginger, and salt. Mix well.  

  3. In a small bowl, whisk together the melted coconut oil, maple syrup, and vanilla extract. Pour the mixture over the dry ingredients and stir until everything is evenly coated.  

  4. Spread the mixture evenly onto the prepared baking tray. Bake for 20–25 minutes, stirring halfway through to ensure even toasting.  

  5. Remove from the oven and let cool completely.

  6. Transfer to an airtight container and store at room temperature for up to 2 weeks. 

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