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Contrary to what you might think, a healthy and delicious weeknight dinner doesn’t require ingredients, and this is a fixed weekly plan. Each dinner is made with six ingredients or less (not including pantry staples like salt, pepper, and oil) to make preparation simple. And as an added bonus, they all have foods that support your brain health.
Your meal plan
As we age, our cognitive functions decline. And while we can’t completely prevent it, certain lifestyle and eating habits may help slow the process. In particular, what we eat may affect the structure and health of our brain. Research shows that foods rich in protein, fiber, and antioxidants, especially flavonols, polyphenols, and omega-3 fatty acids, can support healthy aging and positively impact your brain health.
Salmon and sweet potato cereal bowls on Wednesdays Not only is it full of antioxidants, but it’s a complete meal with just five ingredients. Sweet potatoes get their beautiful orange color from carotenoids, a powerful antioxidant that helps reduce inflammation in the body. Salmon is one of the best sources of omega-3s, perhaps best known for how it can support brain health. Served over farro, a whole grain with a nutty flavor that provides extra protein and fiber, it makes this a super satisfying dinner.
Sunday: One pot pasta with tuna with chopped tomatoes, salt and pepper
Monday: Caper’s pizza pan sheet
Tuesday: Chicken and white bean soup with whole wheat baguette
Wednesday: Salmon and Sweet Potato Cereal Bowl
Thursday: Creamy chicken and mushrooms with steamed broccoli
Friday: Lemon-garlic and green bean steak with whole wheat baguette
something sweet
If you’re a cheesecake lover like me, you have to make this Chia Pudding Lemon-Blueberry Cheesecake. The tart lemon and sweet blueberries are a combination made in heaven, perfectly balancing the rich and creamy pudding. I love how these are assembled in individual containers.
Get the recipe: Chia pudding, lemon and blueberry cheese cake
What is inspiring me this week?
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It may come as no surprise to learn that food isn’t the only thing that affects our brain health. Lifestyle factors such as the quality of your sleep, your level of physical activity, and whether you smoke or drink a lot of alcohol can all affect our cognitive function. And according to a recently published study BMJ Journal of Sports Medicine and Open SportsThe three aerobic activities of golf, hiking, and Nordic walking may even improve brain health by boosting cognitive functions such as processing speed and memory. If any of these activities are your jam, great! And if not, don’t worry. Previous research has shown that any activity you enjoy is better than having a sedentary lifestyle.
more information: These 3 exercises may improve brain health as you age, according to new research
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