Brain Sauce Pasta

Food For Brain Fog | Serves 2 | Prep Time: 10 minutes | Cook Time: 10 minutes | Gluten Free Option | Lunch & Dinner

This is not quite pesto and not quite carbonara, it’s somewhere in the middle. A glossy, creamy green pasta made with avocado, herbs, pepitas, cashews, anchovies, olive oil and egg yolk for that silky, sauce-coated finish.

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.