Healthy meals to upgrade your brain
Are you stuck in a recipe rut, cooking the same meals repeatedly? Do you want to improve your brain health? The Upgrade Your Brain Cook App, from foodforthebrain.org, is the perfect solution.
This App offers a range of easy-to-make meals, from breakfasts to snacks, main courses, and desserts. Every recipe is designed to support brain health and help prevent dementia. Even younger adults can benefit by eating for long-term cognitive function. For children, brain-friendly foods aid development, academic performance, and mental well-being.
Science-backed recipes to upgrade your brain
Launched by the educational charity foodforthebrain.org, the App’s recipes are based on research into four key nutrients that support brain function. These include brain-boosting fats, slow-releasing carbohydrates, antioxidants, and B-vitamins.
Each meal is scored based on these components. If a meal lacks one, the App suggests what to eat next or how to tweak the recipe for maximum brain benefits.
Easy and delicious meals
“These recipes are easy to make and tested for flavour and nutrition,” says founder Patrick Holford, a nutritionist and author of Upgrade Your Brain. “We hope the App will get people out of their cooking routine while also educating and energising them.”
A UK Biobank study found that omega-3 intake reduces the risk of 35 diseases. The App encourages eating fish with the SMASH rule: Salmon, Mackerel, Anchovies, Sardines, and Herring. Many people lack inspiration for fish-based dishes, so the App includes meals like Thai Fish Cakes, Spiced Salmon Burgers, and Satay Skewers.
What makes these recipes upgrade your brain-friendly?
Each dish prioritises:
- Low-sugar, GL-friendly options to stabilise blood sugar and support weight management.
- Brain-friendly fats to provide omega-3 for cognitive function.
- B-vitamin-rich ingredients to boost energy and maintain brain health.
- Antioxidants to fight oxidative stress and slow brain ageing.
The App guides you to build a perfectly balanced brain-boosting day by suggesting complementary meals.
Tailored to your family’s dietary needs
The App customises recipes for various dietary preferences, including dairy-free, gluten-free, and plant-based options. It also caters to fussy eaters with simple, tasty alternatives.
Some delicious recipes include:
- Coconut & Almond Porridge
- Chicken Satay Skewers with Peanut-Lime Sauce
- Spiced Salmon Burgers with Sweet Potato Fries & Slaw
- Tofu-Quinoa Poke Bowl
- Cherry Sorbet
- Pineapple-Watermelon-Pomegranate Fruit Platter
Sample recipe: Spicy salmon burgers with coleslaw and sweet potato fries
Ingredients (serves 4):
- 4 salmon fillets (150g each), skin removed
- 2 tbsp Cajun seasoning
- 200g cabbage, shredded
- 1 carrot, shredded
- 50g mayonnaise
- 1 tbsp apple cider vinegar
- 2 sweet potatoes, cut into fries
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 200°C. Toss sweet potato fries with 1 tbsp olive oil, season with salt, and bake for 25-30 minutes.
- Pulse salmon in a food processor until finely chopped. Mix with Cajun seasoning and form into four burger patties.
- Heat the remaining olive oil in a pan over medium heat. Cook burgers for 3-4 minutes per side.
- For coleslaw, mix cabbage, carrot, mayonnaise, and apple cider vinegar. Season to taste.
- Serve salmon burgers with coleslaw and fries.
Air Fryer Instructions:
- Cook sweet potato fries at 200°C for 15-20 minutes.
- Cook salmon burgers for 10-12 minutes.
Upgrade your nutrition knowledge and Upgrade Your Brain
Kim Close, chef and nutritionist, explains: “Nutritious food should be delicious. We create recipes that taste fantastic while supporting brain health. The App helps families eat well and understand the impact of food on the mind.”
Find out more and download the Upgrade Your Brain Cook App at foodforthebrain.org/uybcookapp.
All proceeds help the charity Food for the Brain continue research and education on dementia prevention.
If you're thinking of buying something recommended by us, please go via the links on our pages. When you do this we may earn a fee which supports our editorially independent, family business.
