Brain Boosting Bites

Turmeric Fried Eggs with Kale:

Directions:

1. In a small bowl, whisk together the eggs, ground turmeric, ground black pepper, and sea salt until well combined.
2. Heat olive oil or coconut oil in a non-stick skillet over medium heat.
3. Add the chopped kale to the skillet and sauté for 2-3 minutes until it begins to wilt.
4. Pour the egg mixture over the sautéed kale in the skillet.
5. Cook the eggs for 2-3 minutes on each side, or until they are fully cooked to your desired level of doneness.
6. Optional: Top the Turmeric Fried Eggs with sliced avocado, cherry tomatoes, or a sprinkle of chia seeds for added nutrients and flavor.
7. Serve the Turmeric Fried Eggs with Kale immediately as a delicious and brain-boosting breakfast or brunch.

Ingredients:

• 2 large eggs
• 1 cup kale leaves, washed and chopped
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon sea salt
• 1 tablespoon olive oil or coconut oil
• Optional toppings: sliced avocado, cherry tomatoes, or a sprinkle of chia seeds

Lemon Salmon and Broccoli:

Directions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, lemon juice, lemon zest, minced garlic, dried thyme, sea salt, and black pepper to create the marinade.
3. Place the salmon fillets and broccoli florets in a large baking dish.
4. Pour the marinade over the salmon and broccoli, making sure they are evenly coated.
5. Cover the baking dish with aluminum foil and let it marinate in the refrigerator for at least 20 minutes (or up to 1 hour for more flavor).
6. After marinating, remove the aluminum foil and bake the salmon and broccoli in the preheated oven for about 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. Optional: Garnish with fresh parsley or lemon slices for an extra burst of flavor.
8. Serve the Lemon Salmon and Broccoli hot and enjoy a brain-boosting and delicious meal!

Ingredients:

• 2 salmon fillets (wild-caught if possible)
• 2 cups broccoli florets
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• Sea salt and black pepper to taste
• Optional garnish: Fresh parsley or lemon slices

Turmeric Chicken Skewers:

Directions:

1. In a bowl, combine ground turmeric, ground cumin, paprika, ground coriander, garlic powder, onion powder, ground black pepper, sea salt, and olive oil to create the marinade. (Warning! This recipe contains turmeric which may stain)
2. Add the chicken pieces to the marinade, making sure they are coated evenly. Cover the bowl and refrigerate for at least 30 minutes (or up to 4 hours for more flavor).
3. In another bowl, toss the bell pepper squares in olive oil and season to taste with salt and ground black pepper
4. Preheat your grill or grill pan over medium-high heat.
5. Thread the marinated chicken pieces onto the skewers along with the bell pepper squares in an alternating pattern.
6. Grill the Turmeric Chicken Skewers for about 8-10 minutes, turning occasionally, or until the chicken is cooked through and slightly charred on the outside.
7. Remove the skewers from the grill and let them rest for a few minutes.
8. Serve the Turmeric Chicken Skewers hot with your favorite side dishes or a fresh salad.

Ingredients:

• 1 lb boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 2 Bell Peppers (your color of choice), cut into bite-sized pieces
• 1 tablespoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon sea salt
• 2 tablespoons olive oil
• Wooden or metal skewers (if using wooden skewers, soak them in water for at least 30 minutes before using)

Mushroom and Spinach Omelette:

Directions:

1. In a bowl, whisk the eggs with ground turmeric, ground black pepper, and sea salt until well combined.
2. In a non-stick skillet, heat olive oil or avocado oil over medium heat.
3. Add diced onions and minced garlic to the skillet and sauté for 1-2 minutes until they become translucent.
4. Add sliced mushrooms to the skillet and cook for another 2-3 minutes until they soften.
5. Stir in the chopped spinach and cook until wilted, about 1-2 minutes.
6. Pour the whisked eggs over the cooked vegetables in the skillet.
7. Allow the omelette to cook undisturbed for about 2-3 minutes or until the edges start to set.
8. Carefully lift the edges of the omelette with a spatula to allow the uncooked eggs to flow underneath.
9. Sprinkle grated Parmesan cheese (if using) over the omelette.
10. Fold the omelette in half and cook for another 1-2 minutes until the eggs are fully cooked and the cheese is melted.
11. Slide the Mushroom and Spinach Omelette onto a plate and garnish with fresh herbs.
12. Serve the omelette hot and enjoy a brain-boosting and delicious meal!

Ingredients:

• 3 large eggs
• 1 cup fresh spinach leaves, washed and chopped
• 1/2 cup sliced mushrooms (button mushrooms or any variety of your choice)
• 1/4 cup diced onions
• 1 clove garlic, minced
• 1 tablespoon olive oil or avocado oil
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon sea salt
• 1 tablespoon grated Parmesan cheese (optional, for added flavor)
• Fresh herbs (such as parsley or chives) for garnish

Hummus and Veggie Wrap:

Directions:

1. Lay the whole wheat or whole grain tortilla flat on a clean surface.
2. Spread hummus evenly over the tortilla, leaving a border around the edges.
3. Layer the mixed fresh vegetables, sliced avocado, and sunflower seeds or pumpkin seeds on top of the hummus.
4. Optional: Sprinkle a little ground turmeric and black pepper over the veggies for added brain-boosting benefits.
5. If desired, add some fresh herbs such as cilantro or parsley for added flavor.
6. Roll the tortilla tightly to form a wrap.
7. Cut the Hummus and Veggie Wrap in half for easy serving.
8. Enjoy this brain-healthy and flavorful wrap as a nutritious and satisfying meal.

Ingredients:

• 1 whole wheat or whole grain tortilla
• 1/4 cup hummus (store-bought or homemade)
• 1/2 cup mixed fresh vegetables (such as baby spinach, shredded carrots, sliced bell peppers, cucumber, and cherry tomatoes)
• 1/4 cup sliced avocado
• 1 tablespoon sunflower seeds or pumpkin seeds
• Sprinkle of ground turmeric and black pepper (optional, for added brain-boosting benefits)
• Fresh herbs (such as cilantro or parsley) for added flavor (optional)

Turmeric Chickpea and Vegetable Stir-Fry:

Directions:

1. In a large skillet or wok, heat the olive oil or coconut oil over medium heat.
2. Add minced garlic to the skillet and sauté for about 1 minute until fragrant.
3. Add sliced bell peppers, zucchini, broccoli, and carrots to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the cooked chickpeas.
5. In a small bowl, mix together ground turmeric, ground cumin, ground coriander, ground black pepper, sea salt, and low-sodium soy sauce or tamari to create a sauce.
6. Pour the sauce over the vegetables and chickpeas in the skillet. Toss everything together to coat evenly.
7. Continue stir-frying for another 2-3 minutes until the sauce is well distributed and the vegetables and chickpeas are heated through.
8. Serve the Turmeric Chickpea and Vegetable Stir-Fry hot, garnished with fresh cilantro or parsley.
9. Quinoa Stuffed Bell Peppers:

Ingredients:

• 1 cup cooked chickpeas (canned or cooked from dried)
• 1 cup sliced bell peppers (a mix of colors)
• 1 cup sliced zucchini
• 1 cup broccoli florets
• 1 cup sliced carrots
• 1 tablespoon olive oil or coconut oil
• 2 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon sea salt
• 2 tablespoons low-sodium soy sauce or tamari
• Fresh cilantro or parsley for garnish

Easy Avocado Toast:

Directions:

1. Toast the slices of whole-grain bread until they are lightly golden and crispy.
2. In a small bowl, mash the ripe avocado with lemon juice, salt, and black pepper until smooth.
3. Spread the avocado mixture evenly onto the toasted bread slices.
4. Top the avocado toast with sliced tomatoes and any optional toppings you prefer.
5. Serve immediately and enjoy this simple and nutritious avocado toast!

Ingredients:

• 2 slices of whole-grain bread
• 1 ripe avocado
• 1 small tomato, sliced
• 1 tablespoon lemon juice
• Pinch of salt and black pepper
• Optional toppings: sliced radishes, microgreens, Everything Bagel seasoning, or a sprinkle of red pepper flakes

Vegetable Lentil Soup:

Directions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until fragrant and translucent.
2. Add the diced carrots, celery, and sweet potato to the pot. Cook for a few minutes, stirring occasionally.
3. Stir in the rinsed red lentils, diced tomatoes (with juice), vegetable broth, and water.
4. Add the ground cumin, ground turmeric, and ground cinnamon to the soup. Season with salt and black pepper to taste.
5. Bring the soup to a boil, then reduce the heat and let it simmer for about 20-25 minutes or until the lentils and vegetables are tender.
6. Taste and adjust the seasoning if needed.
7. Serve the Vegetable Lentil Soup hot, garnished with fresh cilantro or parsley.

Ingredients:

• 1 cup dried red lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 1 medium sweet potato, peeled and diced
• 1 can (14 oz) diced tomatoes (with juice)
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• Salt and black pepper to taste
• Fresh cilantro or parsley for garnish