The mushrooms bring that beautiful umami depth, the eggs make it silky and satisfying, and the walnuts add texture, healthy fats and a little extra nourishment.

How is this recipe good for supporting brain fog, memory + focus?

Mushrooms
Mushrooms are one of the richest dietary sources of ergothioneine, a powerful antioxidant that may help protect brain cells from oxidative stress. They also provide B vitamins, including riboflavin, niacin and pantothenic acid, which play important roles in energy production and nervous system function.

Eggs
Eggs are rich in choline, a nutrient used to make acetylcholine which is a neurotransmitter involved in memory, learning and focus. They also help create the creamy, glossy carbonara-style sauce without needing cream.

Walnuts
Walnuts provide plant-based omega-3 fatty acids, vitamin E and polyphenols, making them a beautiful brain-supportive addition. Toasting them brings out their flavour and adds crunch to balance the creamy pasta.

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We also add liver powder right at the end, which disappears into the rich sauce but adds a beautiful boost of nutrient density. It’s savoury, smoky, cosy and so satisfying, the kind of meal I love for foggy, tired-brain days when you need something grounding and properly nourishing, that can also be meal prepped and eaten for days after.

How is this recipe good for supporting brain fog, memory & focus?

Beef Brisket
Beef provides high-quality protein, iron, zinc and vitamin B12, which are nutrients that are important for energy production, oxygen transport, nervous system function and cognitive health. Slow-cooking the brisket also makes it tender, comforting and sooo deeply satisfying.

Liver Powder
Liver powder is a concentrated source of nutrients including vitamin B12, iron, choline, folate and vitamin A. These nutrients are involved in energy production, red blood cell formation, neurotransmitter support and overall brain health. In this recipe, it is stirred through at the end so the flavour stays hidden within the rich chilli sauce.

Dark Chocolate
Dark chocolate adds depth, bitterness and richness to the chilli, helping create a more savoury, complex sauce. It also provides polyphenols and magnesium, which support antioxidant pathways, nervous system function and mood.

Butter Beans
Butter beans add fibre, folate and slow-burning carbohydrates, making the chilli feel more balanced and satisfying.

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It’s the kind of recipe I love for foggy, scattered days when you want something comforting and satisfying, but still full of ingredients that actually nourish the brain. The sauce is bright, savoury, mineral-rich and so much more delicious than the ingredient list makes it sound.

How is this recipe good for supporting brain fog, memory & focus?

Egg Yolks
Egg yolks provide choline, a nutrient the body uses to make acetylcholine, a neurotransmitter involved in memory, learning, focus and healthy nervous system signalling. Stirring the yolks through the hot pasta off the heat also helps create that glossy, carbonara-style texture.

Anchovies
Anchovies add deep savoury flavour and completely melt into the sauce, so it does not taste fishy. They also provide nutrients like B12, iodine and omega-3 fats, which are important for energy, thyroid function, nervous system health and overall brain function.

Pepitas + Cashews
Pepitas and cashews bring magnesium, zinc, healthy fats and plant-based protein. Magnesium supports energy production and nervous system function, while zinc plays a role in neurotransmitter signalling, immune function and cognitive health.

Avocado + Extra Virgin Olive Oil
Avocado and extra virgin olive oil add healthy monounsaturated fats, which help make the sauce creamy, satisfying and supportive of steady energy. Extra virgin olive oil also contains polyphenols, plant compounds that support antioxidant and anti-inflammatory pathways.

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This roasted cauliflower hummus is creamy, savoury, gut-friendly and full of brain-supportive ingredients like tahini, extra virgin olive oil, lemon, cumin and roasted cauliflower.

I love serving it with homemade seed crackers, crunchy vegetables and extra olive oil for a snack plate that feels grounding, mineral-rich and satisfying.

How is this recipe good for supporting brain fog, memory + focus?

Cauliflower

Cauliflower contains antioxidants that help support the body’s defence against oxidative stress, which is important for long-term brain health. It also provides choline, an essential nutrient used to make acetylcholine which is a neurotransmitter involved in learning, memory and focus.

Tahini

Tahini is made from sesame seeds and brings healthy fats, magnesium, zinc and vitamin E. These nutrients support nervous system function, mood, stress resilience and healthy brain cell membranes, while also making the hummus creamy and satisfying.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which support antioxidant and anti-inflammatory pathways in the body. It’s one of my favourite ingredients for brain-supportive meals because it adds both nourishment and flavour.

Pepitas

Pepitas are rich in magnesium, zinc and iron which are three minerals involved in energy production, neurotransmitter function and nervous system support. They also add crunch and make the crackers feel more substantial.

Flaxseeds + Chia Seeds

Flaxseeds and chia seeds provide fibre and plant-based omega-3 fats, which support healthy inflammatory pathways and gut health. The fibre also helps nourish the gut microbiome, which is closely connected to mood, focus and cognition through the gut-brain axis.

Sesame + Sunflower Seeds

Sesame and sunflower seeds add vitamin E, minerals and healthy fats, helping make these crackers more nutrient-dense than standard crackers while keeping them naturally gluten free.

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We cook some of the kimchi into the rice for that deep, savoury flavour, then add a little fresh kimchi at the end to help preserve more of its live cultures and keep the bowl bright and punchy.

How is this recipe good for supporting brain fog, memory & focus?

Eggs
Eggs provide choline, a nutrient used to make acetylcholine, a neurotransmitter involved in memory, learning and focus. They also add protein and healthy fats to make the bowl more satisfying.

Kimchi
Kimchi is a fermented food that supports the gut-brain connection. Cooking some into the rice gives the bowl deep savoury flavour, while adding some fresh at the end helps preserve more of its live cultures.

Broth
Broth adds minerals, amino acids and savoury depth, making the rice feel more nourishing and grounding than a standard fried rice.

Rice
Cooked rice provides easy-to-digest carbohydrates, which the brain uses as a major fuel source.

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It’s essentially all the best bits from the bottom of a Greek salad, olives, tomato, capers, garlic, herbs, feta, olive oil and vinegar, with crispy sardines stirred through for omega-3 rich protein and extra savoury depth.

The sardines become golden and crispy around the edges, the tomato melts into the olive oil, the herbs make everything feel fresh, and the feta adds that creamy, salty finish.

Serve it with warm crusty bread, spoon it over rice, pile it onto toast or eat it straight from the platter when your brain wants flavour, fats and minerals without much effort.

How is this recipe good for supporting brain fog, memory + focus?

Sardines

Sardines are one of the richest food sources of omega-3 fats, particularly EPA and DHA, which are important for brain cell structure, memory, focus and overall cognitive function. They also provide protein, vitamin B12, selenium and calcium, making them a beautiful brain-supportive pantry staple.

Extra Virgin Olive Oil

Extra virgin olive oil provides monounsaturated fats and antioxidant-rich polyphenols, which support brain health by helping protect cells from oxidative stress and supporting healthy inflammation pathways.

Rosemary + Thyme

Rosemary has traditionally been linked with memory and cognitive support, while thyme brings aromatic plant compounds and depth of flavour. Together, they make this dish feel fresh, savoury and deeply Mediterranean.

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How is this recipe good for brain health?

Avocado

Packed with monounsaturated fats
These fats boost blood flow to the brain, which improves memory, concentration, and overall cognitive performance.

Rich in vitamin E
A powerful antioxidant that protects brain cells from oxidative stress and may help reduce age-related cognitive decline.

Folate & B-vitamins
Avocados contain folate, which supports neurotransmitter production and helps reduce homocysteine—a compound linked to brain fog and neurodegeneration when elevated.

Swapping Seed Oil Corn Chips for Tallow-Fried Chips

Reduces inflammation:
Seed oils (like sunflower, canola, and corn oil) are high in omega-6 fatty acids. When consumed in excess, they can create chronic low-grade inflammation, which is directly linked to impaired brain function, mood imbalances, and neurodegenerative conditions.

Tallow is rich in brain-loving fats:
Tallow (especially grass-fed) contains:

Saturated fat, which forms the structure of brain cells and protects the myelin sheath (critical for nerve signalling)

Stearic acid, shown to support mitochondrial function (your brain’s energy system)

Vitamin K2 and CLA, both beneficial for brain and cardiovascular health

Recipe

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How is this recipe good for brain health?

Saffron

Mood & Cognitive Support
Rich in crocin and safranal, two powerful antioxidants shown in studies to support mood balance, memory, and learning.

Research suggests saffron may be as effective as some antidepressants for mild to moderate depression

Anti-Inflammatory & Neuroprotective
Helps protect brain cells from oxidative stress and inflammation, two key drivers of cognitive decline.

Turmeric

Curcumin for Cognitive Function
Turmeric contains curcumin, a compound that can cross the blood-brain barrier and has been shown to boost BDNF (Brain-Derived Neurotrophic Factor), which supports learning, memory, and overall brain resilience.

Anti-Inflammatory
Helps lower neuroinflammation, which is linked to brain fog, anxiety, and cognitive decline.

Mood Support
Some studies show curcumin may help ease depressive symptoms

Eggs

Choline for Memory
One of the richest sources of choline, a nutrient essential for producing acetylcholine, a neurotransmitter critical for memory, learning, and mood regulation.

Healthy Fats
Contain healthy fats and cholesterol needed for cell membrane health and hormone balance, both important for brain function.

B Vitamins
Provide B12, riboflavin, and folate, which help reduce homocysteine levels, supporting brain and nervous system health.

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How is this recipe good for brain health?

Lions Mane

Nerve Growth Factor (NGF) Stimulation

Lion’s Mane contains compounds called hericenones and erinacines that help stimulate Nerve Growth Factor (NGF) production.

NGF is a protein that helps grow, repair, and protect brain cells, improving learning, memory, and overall brain function.

Cognitive Performance & Memory

Studies show Lion’s Mane may enhance memory, focus, and mental clarity, particularly in older adults experiencing mild cognitive impairment.

Neuroprotection

Its antioxidant and anti-inflammatory properties help protect the brain from damage linked to aging, stress, and neurodegenerative diseases.

Recipe

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How is this recipe good for brain health?

Coffee

Cognitive Boost & Neuroprotection

Caffeine enhances focus, alertness, and reaction time by blocking adenosine (a neurotransmitter that promotes relaxation).

Rich in polyphenols with neuroprotective effects, reducing oxidative stress in the brain.

Bone Broth & Collagen

Brain-Gut Connection & Neurotransmitter Support

Rich in glycine, which supports cognitive function, memory, and neurotransmitter balance.

Aids the gut-brain axis, reducing inflammation that can impact mental clarity.d anxiety.

Ashwagandha

Stress Adaptation & Cortisol Regulation

An adaptogen that helps regulate cortisol, reducing brain fog and stress-related cognitive decline.

Supports the HPA (hypothalamic-pituitary-adrenal) axis, key for brain resilience and nervous system function

MCT Oil

Fast-Acting Brain Fuel

Provides ketones, an efficient energy source for the brain, improving mental clarity and cognitive performance.

Recipe

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How is this recipe good for brain health?

Wild Caught Mackerel

Brain Fuel & Protection

Rich in Omega-3s (DHA & EPA): These essential fatty acids nourish brain cells, improve cognitive function, and help prevent neurodegenerative diseases like Alzheimer’s.

B12 & Choline: Support neurotransmitter function (especially acetylcholine), essential for memory, learning, and focus.

Anti-Inflammatory: Omega-3s reduce brain inflammation, which is linked to brain fog, anxiety, and cognitive decline.

Boosts Blood Flow: High in iron, which enhances oxygen delivery to the brain, keeping it sharp.

Avocado

Memory & Mood Booster

Healthy Monounsaturated Fats: Improve blood flow to the brain, supporting focus and memory.

B Vitamins (Especially B6 & Folate): Help produce dopamine & serotonin, which regulate mood and reduce stress.

Vitamin E & Antioxidants: Protect brain cells from oxidative stress and aging.

Magnesium & Potassium: Help calm the nervous system, reducing stress and anxiety.

Coconut Kefir

Gut-Brain Connection

Probiotics for Brain Function: Supports the gut microbiome, which directly influences mood, memory, and mental clarity via the gut-brain axis.

Anti-Inflammatory: Reduces neuro-inflammation, which plays a role in depression and cognitive decline.

Supports Neurotransmitter Production: A healthy gut improves GABA and serotonin levels, helping with relaxation, focus, and sleep.

Recipe

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Peach & Ginger Mocktail

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How is this recipe good for brain health?

Turmeric

Curcumin, which is turmerics active compound, crosses the blood-brain barrier and has potent anti-inflammatory and antioxidant effects. It boosts BDNF (Brain-Derived Neurotrophic Factor), which supports neuroplasticity and cognitive function, and may help clear amyloid plaques linked to Alzheimer’s.

L-Theanine

This amino acid, found in the drink.mellows , increases alpha brain waves, promoting a state of relaxed alertness. It modulates glutamate and GABA activity, enhancing focus while reducing stress. It also boosts dopamine and serotonin, supporting mood and cognitive function.

MCT Oil

Medium-chain triglycerides (MCTs), particularly C8 and C10, are quickly converted into ketones, which serve as an alternative fuel for the brain. This supports mitochondrial function, enhances cognitive performance, and may reduce neurodegeneration, especially in conditions like Alzheimer’s.

Ginger

Contains bioactive compounds like 6-gingerol and 6-shogaol, which have anti-inflammatory and neuroprotective properties. Ginger enhances acetylcholine activity, crucial for memory and learning.

Recipe

Ingredients

1 can Mellows Peach & Ginger

½ fresh peach, sliced

2 tsp ginger juice

1 tsp turmeric powder

1 tsp MCT oil

Splash of filtered water

Ice (⅓ cup or as needed)

Garnish

¼ lemon (for rim)

Monk fruit sweetener & finely chopped rosemary (for rim)

2 rosemary sprigs (for garnish)

Instructions

Rub lemon on the glass rim. Mix monk fruit sweetener and rosemary together to activate oils, then dip the glass rim to coat. Blend peach, ginger juice, turmeric, MCT oil, and water until smooth; strain if needed.

Fill your glass with ice, pour in juice mixture, then top with Mellows for a layered effect. Garnish with rosemary. Stir before drinking & enjoy your chilled brain boosting bev!

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How is this recipe good for Brain?

Cauliflower

Rich in Choline

Cauliflower is a good source of choline, which plays a vital role in brain development and the production of neurotransmitters necessary for a healthy nervous system. It supports cognitive function and can help in preventing memory decline.

Antioxidants

It contains antioxidants like vitamin C and various flavonoids and carotenoids. These antioxidants help in protecting the brain cells from oxidative stress and inflammation, which are linked to neurodegenerative diseases.

Cruciferous Veg & Rich in Sulphoraphane

Cauliflower has strong antioxidant and anti-inflammatory properties, that help protect brain cells from damage caused by oxidative stress and inflammation, it also can improve cognitive function, memory, and learning

Cooked Spinach

Antioxidants

Spinach is high in antioxidants like vitamin E, beta-carotene, and lutein, which can protect the brain from oxidative stress and may reduce the risk of cognitive decline.

Folate

Spinach is an excellent source of folate, a B-vitamin that is essential for brain function. Folate helps in the synthesis of neurotransmitters and reducing homocysteine levels in the blood, high levels of which are associated with an increased risk of cognitive decline.

Magnesium

This mineral, which is abundant in spinach, plays a pivotal role in brain function. Magnesium is involved in nerve signal transmission and protecting the brain against excitotoxicity, which can damage nerve cells.

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How is this recipe good for brain health?

Cauliflower

Rich in Choline
Choline is the precursor to acetylcholine, a key neurotransmitter that plays a crucial role in memory, learning, attention, and muscle control. Adequate acetylcholine levels are essential for cognitive processes, making choline vital for maintaining and enhancing brain function.

Acetylcholine is particularly important for memory consolidation and recall. Higher choline intake has been linked to improved memory performance and cognitive sharpness.

Cell Membrane Integrity

Choline is involved in the production of phosphatidylcholine, a key component of cell membranes, particularly in brain cells. By maintaining the structural integrity of neurons, choline helps protect the brain from damage and degeneration.

Protection Against Neurodegeneration

Choline’s role in producing acetylcholine is important in neurodegenerative diseases like Alzheimer’s. Low levels of acetylcholine are associated with memory loss and cognitive decline, so sufficient choline intake may help delay or reduce the risk of such conditions

Antioxidants

It contains antioxidants like vitamin C and various flavonoids and carotenoids. These antioxidants help in protecting the brain cells from oxidative stress and inflammation, which are linked to neurodegenerative diseases.

Cruciferous Veg & Rich in Sulphoraphane

Cauliflower has strong antioxidant and anti-inflammatory properties, that help protect brain cells from damage caused by oxidative stress and inflammation, it also can improve cognitive function, memory, and learning

Turmeric

Anti-inflammatory properties

Curcumin helps reduce inflammation in the brain, which is linked to neurodegenerative diseases such as Alzheimer's and Parkinson's.

Antioxidant effects

Curcumin acts as a powerful antioxidant, protecting brain cells from oxidative stress, which can damage neurons and contribute to cognitive decline.

Boosts BDNF

Curcumin increases levels of brain-derived neurotrophic factor (BDNF), a growth hormone that supports the survival and function of neurons. Higher BDNF levels are linked to improved memory and cognitive function.

Improves mood

Curcumin influences serotonin and dopamine levels, helping to improve mood and potentially alleviating symptoms of depression.

Enhances brain detoxification

Curcumin supports the brain's ability to remove waste proteins, which may reduce the buildup of amyloid plaques associated with Alzheimer's.

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How is this recipe good for brain health?

Eggs

Choline

Eggs are a rich source of choline, a nutrient that's essential for brain development and function. Choline is a precursor to acetylcholine, a neurotransmitter involved in memory and learning. Adequate choline intake is associated with improved neurological function and reduced inflammation in the brain.

Vitamins B12 and B6

These vitamins play critical roles in brain health, contributing to proper nerve functioning and the production of DNA and red blood cells. Vitamin B12 is particularly important for maintaining the health of neurons and preventing brain atrophy.

Omega-3 Fatty Acids

Particularly in free range/ pasture raised eggs. These fats are crucial for brain health. DHA, a type of omega-3 fat, is a major structural component of the brain and is vital for brain development and function.

Cooked Spinach

Antioxidants

Spinach is high in antioxidants like vitamin E, beta-carotene, and lutein, which can protect the brain from oxidative stress and may reduce the risk of cognitive decline.

Folate

Spinach is an excellent source of folate, a B-vitamin that is essential for brain function. Folate helps in the synthesis of neurotransmitters and reducing homocysteine levels in the blood, high levels of which are associated with an increased risk of cognitive decline.

Magnesium

This mineral, abundant in spinach, plays a pivotal role in brain function. Magnesium is involved in nerve signal transmission and protecting the brain against excitotoxicity, which can damage nerve cells.

Recipe

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How is this good for supporting the brain?

Rosemary

Improves Memory and Cognitive Function

Certain compounds in rosemary, such as rosmarinic acid and 1,8-cineole (also known as eucalyptol), may have positive effects on memory and attention.

Antioxidant Properties

Rosemary contains antioxidants that help protect the brain from oxidative stress, which is linked to age-related cognitive decline and neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

Anti-Inflammatory Effects

Chronic inflammation in the brain can contribute to cognitive decline and neurodegenerative diseases. Rosemary has anti-inflammatory properties that may help reduce inflammation and support brain health.

Neuroprotective Potential

Some studies have suggested that rosemary extracts may have neuroprotective effects, helping to shield brain cells from damage and promoting their survival.

Mood and Stress Regulation

Aromatherapy using rosemary essential oil has been linked to improved mood and reduced stress and anxiety levels. These effects may indirectly contribute to better cognitive function, as stress can negatively impact brain health.

Improved Focus and Attention

The aroma of rosemary has been associated with improved focus and attention. Inhaling the scent of rosemary can have stimulating effects on mental clarity and concentration.

Blood Circulation and Oxygenation

Rosemary has positive effects on blood circulation and oxygenation, which are essential for delivering nutrients and oxygen to the brain

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How is this recipe good for the Brain?

Wild Caught Tuna

Rich in omega-3 fatty acids (particularly DHA), which are crucial for brain health. Omega-3s help improve cognitive function, support memory, and protect against age-related mental decline

Avocado or Olive Oil Mayo

Both are high in monounsaturated fats, which are linked to improved brain function and memory. These healthy fats support overall brain health by enhancing blood flow to the brain and reducing inflammation.

Recipe

Crunchy Fresh Tuna Melt

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How is this recipe good for the brain?

Wild Blueberries

Antioxidants

Wild blueberries are rich in antioxidants, particularly flavonoids like anthocyanins. These antioxidants help protect brain cells from oxidative stress and inflammation, which can contribute to cognitive decline. Regular consumption of blueberries improves memory and cognitive function, as well as reducing the risk of neurodegenerative diseases such as Alzheimer’s disease

Cacao

Flavanols

Cacao is rich in flavanols, which are plant compounds with antioxidant and anti-inflammatory properties. Flavanols improve blood flow to the brain, which can enhance cognitive function.

Mood Enhancement

Cacao contains compounds like theobromine and phenylethylamine, which can help improve mood and focus by increasing levels of neurotransmitters like serotonin and dopamine.

Cashews

Magnesium

Cashews are a good source of magnesium, which plays a role in brain health by supporting neurotransmitter function and promoting relaxation.

Zinc

Cashews also contain zinc, which is important for memory and cognitive function.

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How is this recipe good for the brain?

Wild Salmon

Omega-3 Fatty Acids

Wild salmon is a rich source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are essential for maintaining the structure and function of brain cell membranes, promoting communication between brain cells, and reducing inflammation.

Vitamin D

Wild salmon is one of the few natural food sources of vitamin D, which plays a crucial role in brain health by regulating the growth of new neurons and reducing inflammation.

Antioxidants

Wild salmon contains astaxanthin, a powerful antioxidant that can cross the blood-brain barrier and protect brain cells from oxidative stress and inflammation.

B Vitamins

Wild salmon is rich in B vitamins, including B12, B6, and niacin. These vitamins are vital for maintaining healthy brain function, producing neurotransmitters, and supporting energy metabolism in brain cells.

Green Tea

L-Theanine

Green tea contains L-theanine, an amino acid that promotes relaxation without causing drowsiness. L-theanine increases the production of neurotransmitters like serotonin, dopamine, and GABA, which help improve mood, focus, and cognitive function.

Antioxidants

Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which have powerful antioxidant properties. These antioxidants protect brain cells from oxidative damage and may reduce the risk of neurodegenerative diseases.

Neuroprotection

Green tea can enhance brain plasticity, the brain's ability to adapt and form new neural connections, which is important for learning and memory.

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How is this good for supporting your brain?

Wild Salmon

Omega-3 Fatty Acids

Wild salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are essential for brain health, supporting the structure and function of brain cell membranes, promoting communication between brain cells, and reducing inflammation.

Vitamin D

Salmon is one of the few natural food sources of vitamin D, which is important for brain health. Vitamin D helps regulate mood, supports cognitive function, and may protect against neurodegenerative diseases.

Antioxidants

Wild salmon contains astaxanthin, a powerful antioxidant that can cross the blood-brain barrier and protect brain cells from oxidative stress and inflammation.

B Vitamins

Wild salmon is rich in B vitamins, including B12, B6, and niacin. These vitamins are crucial for maintaining healthy brain function, producing neurotransmitters, and supporting energy metabolism in brain cells.

Avocados

Healthy Fats

Avocados are high in monounsaturated fats, which support healthy blood flow and provide a steady supply of nutrients to the brain. These fats help maintain the health of brain cell membranes and improve cognitive function.

Antioxidants:

Avocados contain antioxidants like vitamin E and vitamin C, which protect brain cells from oxidative damage and support overall brain health.

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