When we are working hard every day and trying to be more productive throughout our lives, there is nothing more important than investing in your body and your brain.
Whether your main goal for this year is to do cyber security courses, to find a new job, or to start your own business – in order to reach your goals your brain needs a push in the right direction.
Today we are going to look at some healthy and hearty recipes you can eat that will fuel your brain the right way and help you to be more productive this year.
Coriander lime salmon
The first recipe we have features a known brain superfood – salmon. Salmon is a food that is ideal for strong brain function and it is an ingredient full of omega 3 and 6 to promote healthy brain function.
Ingredients:
- 2 fillets salmon
- Juice and zest of 1 lime
- 1 small bunch coriander
- 1 tsp garlic paste
- 1 tbsp honey
- 1 tsp chilli powder
- Salt and pepper
1. First of all, take the salmon out of the fridge and season it with salt and pepper and chilli powder.
2. Place into an oven safe dish.
3. Mix all of your marinade ingredients in a bowl and then pour this on top of the salmon.
4. Add a lid or foil to your dish and bake for 20 minutes at 200C.
5. Uncover and bake for a further 5-8 minutes to help the sauce thicken into a glaze.
6. Serve with some spicy rice or a nice pile of veggies.
Pumpkin spice latte
Coffee is a food that will wake your brain up in the morning and can also help you to lose weight. Coffee is full of caffeine that will help to boost your metabolism as well as wake up all of the muscles in your body to give you energy for the day.
Ingredients:
- 100ml water
- 100g sugar
- 1 tsp ginger
- 1 tsp cinnamon
- 1 tsp nutmeg
- ½ tsp cloves
- 300ml milk
- 1 espresso
1. In a saucepan, add your sugar and water and bring to a boil.
2. Lower the heat to a simmer and allow the sugar to melt completely, add your spices and simmer for 5-10 minutes.
3. Remove and cool.
4. Heat your milk in a microwave or on the hob.
5. Add your espresso and 2 tbsp of the pumpkin spice syrup to make a warming coffee.
6. Add to a glass and top with whipped cream for an extra indulgence.
Blueberry breakfast muffins
Full of antioxidants and well as vitamin c that is great for the body, blueberries can be a wonderful fruit to start the day with and these little berries will do wonders to your diet.
Ingredients:
- 200g blueberries
- 1 large banana
- 1 large egg
- 3 tbsp flour
- 1 tbsp oats
- 1 tsp baking powder
- 3 tbsp honey
- 1 tsp cinnamon
1. Mash your banana in a bowl and whisk together with your egg and honey to create a light and fluffy mixture.
2. Add the dry ingredients and mix into a thick batter.
3. Tip in your blueberries and mix to combine.
4. Scoop into cupcake cases and bake for 20 minutes at 190C.
Crispy chicken and rice
Turmeric is a powerful ingredient for the body and will do wonders for your health. Not only helping to promote good brain function, turmeric is also useful for relieving joint and muscle pain to keep you feeling healthy.
Ingredients:
- 2 chicken breast, butterflied and split
- 2 tsp flour
- 1 tbsp paprika
- 1 tbsp Parmesan
- 200g rice
- 300ml vegetable stock
- Juice and zest of 1 lemon
- Handful coriander
- 1 tbsp turmeric
- 1 small shallot
- 1 garlic clove
1. Lay out your chicken breasts and season them with salt, pepper, and paprika. Onto each breast, sprinkle a little bit of flour.
2. Heat up a frying pan with some oil and once hot add your chicken breasts. Pan fry for 4 minutes and then flip over. Once you’ve flipped it, add some Parmesan onto the top of your chicken.
3. Once both sides are done, quickly flip the chicken one more time to crisp up the Parmesan for 1 minute or so.
4. In a saucepan, take some oil and add your chopped shallot and garlic clove. Stir through for a few minutes.
5. Add your rice, turmeric, lemon juice, and vegetable stock.
6. Bring to the boil and then simmer, cover and leave for 10 minutes.
7. Once cooked, add your lemon zest and coriander and season to taste.
8. Serve with your crispy chicken.
Beef and broccoli
Beef and broccoli is a classic dish you’ll get in the takeaways, but it is the broccoli we want to focus more on. Broccoli is full of vitamins and minerals perfect to fuel the brain for a great day.
Ingredients:
- 300g rump steak
- 1 head broccoli
- 2 tbsp dark soy sauce
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp Chinese five spice
- Salt and pepper
- 1 tbsp rice wine vinegar
- 1 tbsp sesame oil
- 1 tbsp honey
1. Mix the dark soy sauce, ginger paste, garlic paste, rice wine vinegar, sesame oil, and honey and whisk. Set aside for later.
2. Slice your rump steak into thin pieces and then add to a wok with oil. Season with salt, peoper, and Chinese five spice.
3. Cut your broccoli up and pre- steam it over a pan of boiling water for around 5 minutes until fork tender. Remove.
4. Once your steak is cooked, add the sauce and broccoli and stir.
5. Simmer for a few minutes to thicken the sauce into a glaze.
6. Serve with rice and sprinkle with sesame seeds as garnish.
Dark chocolate and raspberry tart
Dark chocolate is known to be great for the body, and this simple recipe won’t take long at all and will leave you with a nice evening treat.
Ingredients:
- 1 pack ready roll pastry
- 200g dark chocolate
- 200ml double cream
- 2 tbsp raspberry jam
- Fresh raspberries for garnish
1. Roll out your pastry and line 4 mini tart cases or 1 large tart case.
2. Add some grease proof paper and baking beans to the pastry and then blind bake it for 10 minutes at 190C.
3. Remove the baking beans and bake for another 10 minutes or until golden.
4. Heat your cream and add to a jug. Chop up the dark chocolate and add this to the cream.
5. Leave to sit for a minute and then whisk until smooth.
6. Once your pastry is cooled, add some raspberry jam into the bottom of each case.
7. Pour in your chocolate mixture and smooth out.
8. Chill for an hour and then add some raspberries to garnish.
