Recipes for proper brain function

Healthy lifestyle

Recipes for proper brain function

May 25, 2019


In Food and the Brain, American College of Nutrition Fellow David Perlmutter discusses the effects of diet on the brain and encourages avoiding gluten-rich foods. To keep your mind clean and tidy, we suggest you follow the gluten-free diet recipes.

Coconut oil omelet

You can always experiment with omelets – use different vegetables and herbs. Also, today you can make an omelet with coconut oil and tomorrow you can make an omelet with olive oil.


  • 1 onion
  • 1 ripe tomato
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper
  • 2 eggs
  • 1 tbsp. l. coconut oil
  • 1⁄4 avocado
  • 2 tbsp. l. salsa

Break the eggs into a bowl, add the chopped onion and tomato, salt and pepper and mix well. Heat the coconut oil in a skillet, add the egg mixture and fry it over medium heat for about 2 minutes, until it begins to thicken. Turn over with a spatula and cook for about 1 minute more. Fold the omelet in half and continue to fry until golden brown. Place on a plate and serve hot with sliced ​​avocado and salsa.

Grilled sardines with tomatoes, arugula and pecorino cheese

Sardines are the richest source of protein, omega-3 fatty acids, B vitamins and other nutrients. While many people eat this fish straight out of the can, you can serve sardines elegantly for a great flavor.



  • 18 fresh sardines
  • 140 g grated pecorino cheese
  • 6 bunches of arugula
  • 4 tomatoes
  • 3 lemons
  • 3 tbsp. l. olive oil
  • 1 bunch of parsley
  • Salt and pepper

Preheat the grill to medium heat (preferably 175 ° C). Peel the sardines, brush them with 1 tsp. olive oil, season with salt and pepper. Grill or pan for 4 minutes on each side.

In a bowl, combine the arugula, chopped tomatoes, leftover olive oil, lemon juice, salt and pepper. Divide the mixture into 6 pieces and place on top of each serving of sardines. Sprinkle with chopped parsley and pecorino.

Fried seasonal vegetables

You can cook fried vegetables as a side dish. This is a recipe for any season. Simply choose the finest seasonal vegetables, the finest quality olive oil, and add herbs and freshly ground peppers to them. The balsamic vinegar will add zest to the dish if you sprinkle it with ready-made vegetables.


Serves 4-6:

  • 900 g seasonal vegetables (asparagus, Brussels sprouts, peppers, zucchini, eggplant, onions)
  • 80 ml olive oil Salt and pepper
  • 1/3 cup fresh herbs (rosemary, oregano, parsley, thyme) Aged balsamic vinegar – optional

Rinse all vegetables, large ones – chop. Place on a baking sheet lined with foil, sprinkle sparingly with olive oil and stir by hand to distribute the oil evenly. Sprinkle with salt, pepper and finely chopped herbs as desired.

Stirring every 10 minutes, fry the vegetables in the oven at 220 ° C until a brown crust appears (about 35-40 minutes).

Sprinkle vegetables with balsamic vinegar before serving.

Chocolate coconut mousse

Keep a can of coconut milk in the fridge and you’ll be able to make dessert in no time anytime you feel like pampering yourself.



  • 1 can (400 ml) full-fat coconut milk
  • 3 tbsp. l. cocoa powder 1-2 tsp. stevia powder
  • (depending on the desired sweetness of the mousse)
  • Coconut flakes, ground cinnamon – optional

Place a sealed can of coconut milk in the refrigerator for a few hours. Place the hardened milk in a bowl and beat thoroughly with a whisk or mixer until softened but not runny. Add cocoa and stevia and continue whisking until the mousse is fluffy. You can sprinkle the finished mousse with coconut or cinnamon.

Bon Appetit!

Based on the book “Food and Brain”.

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