Chia Seed and Walnut Pudding 

Make this the night before for an easy breakfast filled with essential fatty acids and fiber. 

Ingredients 

• 1/4 cup / 40g chia seeds
• 1 cup / 240ml milk (any kind)
• 1 tbsp honey 
• 1 tbsp walnuts (chopped)
• Mixed berries, halved
• Cocoa nibs or desiccated coconut (optional)

Directions 

1. Combine chia seeds, milk, walnuts and honey in a small bowl and mix well.
2. Leave it on the counter for about 10 minutes before stirring again.
3. Cover and refrigerate overnight.
4. Serve with fresh berries and optional toppings.

Salmon and Avocado Salad 

Bursting with fresh flavors, this simple salad contains brain-friendly Omega-3 fatty acids. 

Ingredients 

• 1 medium-sized salmon fillet
• 1 avocado, diced
• 2 cups / 60g mixed greens
• 1/2 cucumber, sliced
• 1 garlic clove, minced
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp Cajun spice
• 1 small bunch fresh coriander, chopped
• Salt and freshly ground pepper, to taste
• Mixed seeds or chopped nuts, to serve (optional)

Directions 

1. Coat the salmon in a little olive oil, sprinkle it with Cajun spices, and place on a medium-hot pan to fry for about 4 minutes on either side. 
2. Meanwhile make the dressing: whisk together the remaining olive oil, lemon juice, Dijon mustard and minced garlic until well combined.
3. In a separate bowl, toss together the greens, avocado, cucumber and coriander. 
4. When the salmon is cooked, transfer it on top of the salad and drizzle with the dressing. Season well, add optional toppings and serve immediately.

Sardine and Tomato Bruschetta 

Packed with protein, vitamins and minerals, this is an easy, affordable pantry snack. 

Ingredients 

• 1 can / 115g sardines in olive oil, drained
• 2 whole grain bread slices
• 1 cup / 100g cherry tomatoes, halved
• 1 tbsp green pesto
• Salt and pepper, to taste
• Handful basil leaves (optional)

Directions 

1. Gently toast the bread on both sides.
2. Spread a smear of pesto on top, add a layer of chopped tomatoes and then arrange the sardines on top.
3. Sprinkle the fish with salt, pepper and basil leaves and serve immediately.

Butternut Squash and Sage Risotto 

Give your brain an antioxidant boost with this warming, nutritious supper. 

Ingredients 

• 1 cup / 200g Arborio or Carnaroli rice 
• 2 cups / 475ml stock (chicken or vegetable)
• 1/2 butternut squash, peeled and diced
• 1 shallot, diced
• 1/4 cup / 30g Parmesan cheese, grated
• 1 tbsp extra virgin olive oil
• 1 medium bunch fresh sage, roughly chopped
• Salt and freshly ground pepper, to taste

Directions 

1. Heat the olive oil in a large pan over medium heat. 
2. Add the shallot and sauté until soft.
3. Stir in the rice and cook for 2 minutes.
4. Gradually pour in the stock, half a cup at a time, stirring steadily until absorbed.
5. Add the butternut squash and cook until tender (about 15 minutes).
6. Stir in Parmesan cheese, fresh sage, salt and pepper and serve immediately.

Broccoli, Walnut and Courgette Stir-Fry 

Enjoy all the taste of a takeaway with healthier ingredients for your mind and body. 

Ingredients 

• 2 cups /150g broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1 courgette, spiralised (or julienned thinly)
• 1/4 cup / 35g walnuts
• 1 tbsp sesame oil
• 1 tbsp soy sauce (low salt)
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• Fresh coriander, sesame seeds or chopped chili, to serve (optional)

Directions 

1. Heat the sesame oil in a large pan over medium heat. Before it gets too hot, add the garlic and ginger and sauté for 1 minute.
2. Stir in the broccoli, bell pepper and carrot. Stir-fry for 5 or 6 more minutes.
3. Pour in the soy sauce and walnuts and cook for another 2 minutes.
4. Add the spiralized courgette and heat through.
5. Serve garnished with coriander, sesame seeds and chopped chili if you like a little extra spice.

Dark chocolate and avocado mousse 

Rich in flavonoids, this delicious dessert may have added benefits for cognitive function.

Ingredients 

• 2 medium ripe avocados
• 1/4 cup / 60ml almond milk
• 1/4 cup / 25g unsweetened dark cocoa powder
• 1/4 cup / 60ml honey
• 1 tsp vanilla extract
• Small pinch of sea salt (optional)
• Fresh strawberries, raspberries or cherries, to serve (optional)

Directions 

1. Scoop out the flesh of the avocados and place it in a blender or food processor.
2. Add the almond milk, cocoa powder, honey, vanilla extract (and salt if using).
3. Blend until smooth and creamy.
4. Spoon into serving bowls, top with fresh fruit and keep refrigerated until ready to serve (ideally the same day).