Whilst nothing beats a meal deal now and then, those money-saving sandwich combos can often run the risk of post-lunch crashing due to their high calorie and sugar contents.
When it comes to our midday meal choices, we should consider our brain health just as much as our physical health. Healthy eating is not just about keeping our bodies in shape, but also our minds, and the way you consume your lunch can also play a huge part in how you feel later on.
Taking proper breaks for lunch allows your brain an hour off to unwind and reset, whilst choosing the right foods can help boost brain function, memory, and concentration, making them great choices for a mid-day meal. So with this in mind, here are three easy and delicious lunch recipes packed with brain-boosting ingredients that will have you going all the way through until home time.
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Salmon and Quinoa Bowl
Salmon is packed with omega-3 fatty acids, which are essential for brain health, whilst quinoa is a complex carbohydrate, which helps to keep blood sugar levels stable and supply the brain with a steady flow of energy. This one's super quick to whip together whilst being filling and nutritious.
Ingredients:
- 1 cup cooked quinoa
- 1 cooked salmon fillet
- 1/2 cup cooked broccoli florets
- 1/4 cup chopped red onion
- 1/4 cup chopped avocado
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Directions:
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In a bowl, mix together the quinoa, salmon, broccoli, onion, and avocado.
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In a separate bowl, whisk together the olive oil, lemon juice, salt, and pepper.
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Pour the dressing over the quinoa mixture and toss to combine.
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Serve immediately or refrigerate until ready to eat.
Spinach and Feta Stuffed Chicken Breast
Spinach is loaded with antioxidants and vitamins, which can help to improve memory and cognitive function. Feta cheese is a great source of calcium, which is essential for maintaining healthy brain function.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1/2 cup chopped spinach
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Directions:
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Preheat the oven to 190°C.
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In a small bowl, mix together the spinach, feta cheese, olive oil, garlic powder, salt, and pepper.
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Cut a pocket into each chicken breast, being careful not to cut all the way through.
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Stuff the chicken breasts with the spinach and feta mixture.
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Place the stuffed chicken breasts in a baking dish and bake for 25-30 minutes, or until cooked through.
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Serve hot or cold.
Sweet Potato and Black Bean Salad
Sweet potatoes are rich in vitamins and minerals, including vitamin A, which can improve cognitive function. Black beans are high in protein, fiber, and antioxidants, all of which are essential for brain health.
Ingredients:
- 1 400g tin of black beans, drained
- 1 medium sweet potato, peeled and diced
- 1/2 cup chopped red onion
- 1/2 cup chopped red bell pepper
- 1/4 cup chopped fresh coriander
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Directions:
- Preheat the oven to 190°C.
- Place the sweet potato on a baking sheet and bake for 20-25 minutes, or until tender.
- In a large bowl, mix together the black beans, sweet potato, red onion, red bell pepper, and coriander.
- In a separate bowl, whisk together the lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or refrigerate until ready to eat.
These lunch recipes are not only delicious but also great for boosting brain health, memory, and concentration. Try incorporating them into your weekly meal plan for a brain-boosting boost! And if you're still struggling, check out The Focus Capsules. These daily capsules contain nootropic ingredients designed to support mental clarity and focus, day in and day out, without keeping you up in the evening.
