A Broth + Co recipe collection inspired by traditional dietary patterns, whole foods, the gut-brain axis and practical Australian kitchens.

When people think about foods that support brain health, they often look for one heroic ingredient: blueberries, walnuts, salmon, turmeric, green tea or dark chocolate.

Each can contribute to a healthy diet. But one of the biggest lessons from modern nutrition science is that no single food determines lifelong brain health. The body responds to patterns: the meals we repeat, the variety we enjoy, the way we cook, and the habits that surround food.

This recipe collection follows naturally from Food Patterns Matter More Than Superfoods: What Brain Health Research Is Teaching Us, The Brain Health Guide: Food, the Gut Microbiome & Dietary Patterns for Lifelong Brain Health and Nutritional Psychiatry Explained: How Food, the Gut Microbiome & Dietary Patterns Influence Brain Health.

 

Why Traditional Food Patterns Keep Inspiring Research

The world's most studied eating patterns may taste very different, but many share the same foundations: vegetables, legumes, herbs, spices, healthy fats, seafood or other protein foods, seasonal ingredients and meals prepared from recognisable whole foods.

That is the memorable lesson from the kitchen: different cuisines, similar biological principles.

The brain does not function separately from the rest of the body. It relies on blood flow, nutrient absorption, cellular energy, sleep, movement, metabolism and communication with the gut. This is why researchers increasingly study the whole diet rather than one food in isolation.

For more background, read The Gut–Brain Axis Explained: The Communication Network Linking Digestion and Brain Health, Brain Fog Explained: What Nutrition, Sleep, Stress & Lifestyle Can Teach Us About Mental Clarity and Multi-Omics Explained: How Scientists Are Connecting Nutrition, the Gut Microbiome & Whole-Body Health.

How to Use This Collection

This is not a strict meal plan. Use it as a practical recipe library. Choose one soup for meal prep, one quick dinner for a busy night, one breakfast you can repeat, and one new cuisine to explore when you want variety.

 

The Mediterranean Kitchen

These recipes reflect the pattern discussed in Mediterranean Diet & Brain Health: Why This Traditional Way of Eating Continues to Inspire Researchers: vegetables, legumes, seafood, herbs, olive oil and simple home cooking.

Greek Avgolemono (Lemon Chicken Soup)

Serves: 4-6 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, finely diced

·       2 carrots, diced

·       2 celery stalks, diced

·       2 cloves garlic, crushed

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 cups cooked shredded chicken

·       1/2 cup arborio rice or risoni

·       2 eggs

·       Juice of 2 lemons

·       Sea salt and cracked pepper

·       Fresh parsley and dill, to serve

Method

Step 1: Heat olive oil in a large saucepan over medium heat.

Step 2: Add onion, carrot and celery. Cook for 8 minutes, stirring often, until softened.

Step 3: Add garlic and cook for 1 minute.

Step 4: Pour in bone broth and bring to a gentle simmer.

Step 5: Add rice or risoni and cook for about 15 minutes, or until tender.

Step 6: Stir through the shredded chicken and reduce heat to low.

Step 7: Whisk eggs and lemon juice in a bowl.

Step 8: Slowly whisk in one ladle of hot broth, then another ladle, to temper the eggs.

Step 9: Remove soup from the heat and slowly stir in the egg mixture.

Step 10: Do not boil after adding the eggs. Season, then finish with parsley, dill and cracked pepper.

 

Tuscan White Bean & Vegetable Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 30 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       2 zucchini, diced

·       3 cloves garlic, crushed

·       400 g cannellini beans, drained and rinsed

·       400 g diced tomatoes

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 handfuls baby spinach

·       1 sprig fresh rosemary

·       2 sprigs fresh thyme

·       Shaved Parmesan and extra virgin olive oil, to serve

Method

Step 1: Warm olive oil in a large pot over medium heat.

Step 2: Add onion, carrot and celery. Cook for 8 minutes until softened.

Step 3: Add zucchini and garlic. Cook for 2 minutes.

Step 4: Stir through tomatoes, rosemary and thyme.

Step 5: Pour in bone broth and simmer for 20 minutes.

Step 6: Add cannellini beans and simmer for 5 minutes.

Step 7: Remove herb stems, then stir through spinach until wilted.

Step 8: Serve with shaved Parmesan, extra virgin olive oil and toasted wholegrain sourdough if desired.

Mediterranean Lentil Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 40 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       3 garlic cloves, crushed

·       1 1/2 cups brown lentils, rinsed

·       1 litre Broth + Co Bone Broth, prepared

·       400 g crushed tomatoes

·       2 tsp ground cumin

·       1 tsp smoked paprika

·       2 bay leaves

·       2 handfuls baby spinach

·       Lemon wedges and parsley, to serve

Method

Step 1: Heat olive oil in a large saucepan.

Step 2: Cook onion, carrot and celery for 8 minutes until softened.

Step 3: Add garlic, cumin and smoked paprika. Stir for 1 minute.

Step 4: Add lentils and stir to coat in the aromatics.

Step 5: Add tomatoes, bone broth and bay leaves.

Step 6: Bring to a simmer, cover partially and cook for 35-40 minutes, or until lentils are tender.

Step 7: Stir through spinach until wilted.

Step 8: Remove bay leaves. Finish with lemon juice, parsley, salt and pepper.

Ratatouille with Bone Broth

Serves: 4-6 | Preparation time: 20 minutes | Cooking time: 55 minutes

Ingredients

·       1 eggplant, diced

·       2 zucchini, sliced

·       2 capsicums, sliced

·       1 onion, sliced

·       3 tomatoes, chopped

·       3 garlic cloves, crushed

·       1 cup Broth + Co Bone Broth, prepared

·       3 tbsp olive oil

·       1 tsp dried oregano

·       1 tsp fresh thyme leaves

·       Fresh basil, to serve

Method

Step 1: Heat oven to 200°C.

Step 2: Place eggplant, zucchini, capsicum, onion and tomatoes on a tray. Drizzle with olive oil and roast for 20 minutes.

Step 3: Transfer vegetables to a casserole dish.

Step 4: Add garlic, oregano, thyme and bone broth.

Step 5: Reduce oven to 180°C and bake for 35 minutes, uncovered, until vegetables are tender and saucy.

Step 6: Finish with fresh basil. Serve with grilled chicken, fish or beans.

Mediterranean Sardine & Tomato Stew

Serves: 4 | Preparation time: 10 minutes | Cooking time: 25 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 garlic cloves, crushed

·       1 red capsicum, diced

·       400 g crushed tomatoes

·       500 ml Broth + Co Bone Broth, prepared

·       2 tins sardines in olive oil, drained

·       1/3 cup Kalamata olives

·       1 tbsp capers

·       2 handfuls baby spinach

·       Fresh parsley and lemon wedges, to serve

Method

Step 1: Heat olive oil in a saucepan over medium heat.

Step 2: Cook onion, garlic and capsicum for 8 minutes until softened.

Step 3: Add tomatoes and bone broth.

Step 4: Simmer uncovered for 20 minutes, stirring occasionally.

Step 5: Gently fold through sardines, olives, capers and spinach.

Step 6: Cook for 2 minutes, just until warmed through and spinach has wilted.

Step 7: Finish with parsley and lemon juice. Serve with wholegrain bread or brown rice.

The MIND Kitchen

The MIND-inspired recipes bring together berries, leafy greens, legumes, whole grains, nuts and seafood. For the science behind this pattern, read The MIND Diet Explained: A Brain-Healthy Eating Pattern Inspired by Mediterranean Traditions.

Blueberry, Walnut & Greek Yoghurt Breakfast Bowl

Serves: 2 | Preparation time: 10 minutes | Cooking time: 0 minutes

Ingredients

·       2 cups natural Greek yoghurt

·       1 cup fresh blueberries

·       1/2 cup sliced strawberries, optional

·       1/4 cup chopped walnuts

·       2 tbsp rolled oats

·       1 tbsp chia seeds

·       1 tsp cinnamon

Method

Step 1: Divide Greek yoghurt between two bowls.

Step 2: Top with blueberries and strawberries, if using.

Step 3: Sprinkle over walnuts, rolled oats and chia seeds.

Step 4: Finish with cinnamon and serve immediately.

 

Mushroom & Barley Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 40 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       300 g mushrooms, sliced

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       3/4 cup pearl barley, rinsed

·       2 garlic cloves, crushed

·       2 tsp fresh thyme leaves

·       2 tbsp olive oil

·       Fresh parsley, to serve

Method

Step 1: Heat olive oil in a large pot.

Step 2: Sauté onion, carrot and celery for 8 minutes.

Step 3: Add mushrooms and garlic. Cook for 5 minutes until mushrooms soften.

Step 4: Stir in barley and thyme.

Step 5: Pour in bone broth and bring to a simmer.

Step 6: Cook for 35-40 minutes, or until barley is tender.

Step 7: Season and finish with parsley.

 

Kale, White Bean & Vegetable Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 25 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       400 g cannellini beans, drained and rinsed

·       2 cups chopped kale

·       2 carrots, diced

·       2 celery stalks, diced

·       1 onion, diced

·       400 g diced tomatoes

·       2 garlic cloves, crushed

·       1 tsp chopped rosemary

·       2 tbsp olive oil

Method

Step 1: Warm olive oil in a large saucepan.

Step 2: Cook onion, carrot and celery for 8 minutes.

Step 3: Add garlic and rosemary. Cook for 1 minute.

Step 4: Stir through diced tomatoes.

Step 5: Pour in bone broth and simmer for 15 minutes.

Step 6: Add cannellini beans and simmer for 5 minutes.

Step 7: Stir through kale and cook until wilted. Season to taste.

Baked Salmon with Greens

Serves: 4 | Preparation time: 10 minutes | Cooking time: 18 minutes

Ingredients

·       4 salmon fillets

·       1 bunch asparagus, trimmed

·       200 g broccoli florets

·       2 tbsp olive oil

·       1 lemon

·       2 garlic cloves, crushed

·       2 tbsp chopped dill

·       Black pepper

·       Cooked quinoa or brown rice, to serve

Method

Step 1: Heat oven to 200°C.

Step 2: Place salmon, asparagus and broccoli on a lined baking tray.

Step 3: Drizzle with olive oil and add garlic, dill and black pepper.

Step 4: Bake for 15-18 minutes, or until salmon flakes easily and vegetables are tender.

Step 5: Finish with lemon juice.

Step 6: Serve with quinoa or brown rice.

Mediterranean Lentil & Vegetable Stew

Serves: 6 | Preparation time: 15 minutes | Cooking time: 40 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       1 1/2 cups brown lentils, rinsed

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       2 handfuls spinach

·       400 g diced tomatoes

·       2 garlic cloves, crushed

·       1 tsp rosemary

·       2 tbsp olive oil

Method

Step 1: Heat olive oil in a heavy-based pot.

Step 2: Sauté onion, carrots, celery and zucchini for 8 minutes.

Step 3: Add garlic and rosemary. Cook for 1 minute.

Step 4: Add lentils and stir well.

Step 5: Pour in tomatoes and bone broth.

Step 6: Simmer for 35-40 minutes, or until lentils are tender.

Step 7: Stir through spinach before serving.

 

The Japanese Kitchen

Traditional Japanese cooking shows how soups, seafood, mushrooms, rice, vegetables and simple seasonings can create balanced meals with calm, clean flavours.

Chicken & Shiitake Bone Broth Soup

Serves: 4 | Preparation time: 10 minutes | Cooking time: 20 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 chicken breasts, thinly sliced

·       200 g shiitake mushrooms, sliced

·       2 baby bok choy, quartered

·       2 spring onions, sliced

·       2 tsp grated ginger

·       2 garlic cloves, crushed

·       1 tbsp tamari

·       1 tsp sesame seeds

Method

Step 1: Bring bone broth to a gentle simmer in a saucepan.

Step 2: Add ginger, garlic and tamari.

Step 3: Add chicken and simmer for 8 minutes, or until cooked through.

Step 4: Add shiitake mushrooms and cook for 5 minutes.

Step 5: Add bok choy and cook for 2 minutes.

Step 6: Serve topped with spring onions and sesame seeds.

 

Salmon Rice Bowl

Serves: 4 | Preparation time: 15 minutes | Cooking time: 20 minutes

Ingredients

·       4 salmon fillets

·       2 cups cooked brown rice

·       1 cup edamame, cooked

·       1 cucumber, sliced

·       2 carrots, ribboned

·       1 avocado, sliced

·       1 tbsp sesame seeds

·       1 tbsp tamari

·       Pickled ginger, to serve

Method

Step 1: Heat oven to 200°C and line a tray.

Step 2: Bake salmon for 15-18 minutes, or until cooked to your liking.

Step 3: Divide cooked brown rice between bowls.

Step 4: Arrange edamame, cucumber, carrot ribbons and avocado over the rice.

Step 5: Add salmon to each bowl.

Step 6: Finish with sesame seeds, tamari and pickled ginger.

Japanese Vegetable Bone Broth

Serves: 4 | Preparation time: 10 minutes | Cooking time: 20 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       2 cups sliced napa cabbage

·       150 g shiitake mushrooms, sliced

·       2 carrots, thinly sliced

·       1 cup daikon, thinly sliced

·       2 spring onions, sliced

·       2 tsp grated ginger

·       1 tbsp tamari, optional

Method

Step 1: Bring bone broth to a simmer.

Step 2: Add ginger, carrots and daikon. Cook for 8 minutes.

Step 3: Add cabbage and shiitake mushrooms.

Step 4: Simmer for 8-10 minutes, or until vegetables are tender.

Step 5: Add tamari if using.

Step 6: Finish with spring onions and serve warm.

 

Soba Noodle & Mushroom Soup

Serves: 4 | Preparation time: 10 minutes | Cooking time: 20 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       180 g buckwheat soba noodles

·       200 g shiitake mushrooms, sliced

·       2 baby bok choy, chopped

·       1 carrot, cut into matchsticks

·       2 tsp grated ginger

·       2 spring onions, sliced

·       1 tbsp tamari

Method

Step 1: Cook soba noodles according to packet instructions. Rinse and set aside.

Step 2: Bring bone broth, ginger and tamari to a simmer.

Step 3: Add mushrooms and carrot. Cook for 8 minutes.

Step 4: Add bok choy and cook for 2 minutes.

Step 5: Divide noodles between bowls.

Step 6: Ladle hot broth and vegetables over the noodles.

Step 7: Finish with spring onions.

Japanese Hot Pot

Serves: 4-6 | Preparation time: 20 minutes | Cooking time: 25 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       500 g chicken thighs, sliced

·       300 g firm tofu, cubed

·       200 g mushrooms, sliced

·       2 cups napa cabbage, chopped

·       2 baby bok choy, quartered

·       2 carrots, sliced

·       3 shallots, sliced

·       2 tsp grated ginger

·       Steamed rice, to serve

Method

Step 1: Arrange chicken, tofu, mushrooms, cabbage, bok choy, carrots, shallots and ginger in a large pot.

Step 2: Pour over hot bone broth.

Step 3: Bring to a gentle simmer.

Step 4: Cook for 20-25 minutes, or until chicken is cooked through and vegetables are tender.

Step 5: Serve in bowls with steamed rice.

 

The Nordic Kitchen

Nordic-inspired recipes celebrate seafood, root vegetables, mushrooms, barley, herbs and hearty meals that suit cooler weather.

Nordic Salmon Chowder

Serves: 4-6 | Preparation time: 15 minutes | Cooking time: 30 minutes

Ingredients

·       2 tbsp butter

·       1 onion, diced

·       2 carrots, diced

·       2 potatoes, diced

·       1 leek, sliced

·       1 litre Broth + Co Original Bone Broth, prepared

·       400 g fresh salmon, cut into chunks

·       200 ml milk

·       100 ml pouring cream, optional

·       Fresh dill

·       Sea salt and cracked pepper

·       Rye bread, to serve

Method

Step 1: Melt butter in a large saucepan.

Step 2: Cook onion, leek and carrots for 8 minutes.

Step 3: Add potatoes and bone broth.

Step 4: Simmer for 15 minutes, or until potatoes are tender.

Step 5: Gently add salmon and cook for 6-8 minutes.

Step 6: Stir in milk and cream, if using. Do not boil.

Step 7: Finish with dill and cracked pepper. Serve with rye bread.

Mushroom & Barley Nordic Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 45 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       300 g Swiss brown mushrooms, sliced

·       3/4 cup pearl barley, rinsed

·       2 carrots, diced

·       2 celery stalks, diced

·       1 onion, diced

·       1 tsp thyme leaves

·       2 tbsp olive oil

·       Fresh parsley, to serve

Method

Step 1: Heat olive oil in a large pot.

Step 2: Sauté onion, carrot and celery for 8 minutes.

Step 3: Add mushrooms and cook until softened.

Step 4: Stir in barley and thyme.

Step 5: Pour over bone broth.

Step 6: Simmer for 40-45 minutes, or until barley is tender.

Step 7: Season and finish with parsley.

Root Vegetable Stew

Serves: 6 | Preparation time: 15 minutes | Cooking time: 45 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       2 parsnips, diced

·       2 carrots, diced

·       1 small swede, diced

·       3 potatoes, diced

·       1 onion, diced

·       2 sprigs fresh thyme

·       2 bay leaves

·       Fresh parsley, to serve

·       1 tbsp olive oil

Method

Step 1: Heat olive oil in a large pot.

Step 2: Cook onion for 5 minutes until softened.

Step 3: Add parsnips, carrots, swede and potatoes.

Step 4: Pour over bone broth and add thyme and bay leaves.

Step 5: Simmer for 45 minutes, or until vegetables are tender.

Step 6: Remove bay leaves and thyme stems.

Step 7: Finish with parsley.

 

The Middle Eastern Kitchen

Middle Eastern cooking demonstrates how legumes, vegetables, olive oil, herbs and spices can turn pantry staples into generous family meals.

Middle Eastern Red Lentil Soup

Serves: 6 | Preparation time: 10 minutes | Cooking time: 30 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 carrots, diced

·       3 garlic cloves, crushed

·       1 1/2 cups red lentils, rinsed

·       1 litre Broth + Co Bone Broth, prepared

·       1 tsp cumin

·       1 tsp coriander

·       1/2 tsp turmeric

·       Lemon wedges and fresh parsley, to serve

Method

Step 1: Heat olive oil in a saucepan.

Step 2: Sauté onion and carrot for 8 minutes.

Step 3: Add garlic, cumin, coriander and turmeric. Cook for 1 minute.

Step 4: Stir through red lentils.

Step 5: Add bone broth and bring to a simmer.

Step 6: Cook for 25-30 minutes until lentils are soft.

Step 7: Blend until smooth if preferred.

Step 8: Finish with parsley and lemon.

Freekeh Chicken Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 40 minutes

Ingredients

·       1 litre Broth + Co Bone Broth, prepared

·       2 chicken breasts

·       1 cup freekeh, rinsed

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       1/2 tsp cinnamon

·       1 tsp cumin

·       Fresh parsley, to serve

Method

Step 1: Cook onion, carrots and celery in a little olive oil until softened.

Step 2: Add freekeh, cinnamon and cumin.

Step 3: Pour in bone broth and add chicken breasts.

Step 4: Simmer for 35 minutes, or until chicken is cooked and freekeh is tender.

Step 5: Remove chicken, shred with two forks, then return to the soup.

Step 6: Season and finish with parsley.

Chickpea & Vegetable Stew

Serves: 6 | Preparation time: 20 minutes | Cooking time: 35 minutes

Ingredients

·       2 tins chickpeas, drained and rinsed

·       1 zucchini, diced

·       1 eggplant, diced

·       400 g tomatoes, chopped

·       1 onion, diced

·       2 garlic cloves, crushed

·       750 ml Broth + Co Bone Broth, prepared

·       1 tsp paprika

·       1 tsp cumin

·       1/2 tsp cinnamon

·       Fresh coriander, to serve

·       Wholegrain couscous, to serve

Method

Step 1: Heat oven to 200°C.

Step 2: Roast zucchini and eggplant with olive oil for 20 minutes.

Step 3: Meanwhile, cook onion and garlic in a saucepan until softened.

Step 4: Add paprika, cumin and cinnamon. Stir for 1 minute.

Step 5: Add roasted vegetables, tomatoes, chickpeas and bone broth.

Step 6: Simmer for 20 minutes.

Step 7: Garnish with coriander and serve with wholegrain couscous.

Moroccan Pumpkin & Chickpea Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 30 minutes

Ingredients

·       1 kg pumpkin, peeled and diced

·       1 onion, diced

·       2 garlic cloves, crushed

·       1 can chickpeas, drained and rinsed

·       1 litre Broth + Co Original Bone Broth, prepared

·       1 tsp ground cumin

·       1 tsp ground coriander

·       1/2 tsp cinnamon

·       2 tbsp olive oil

·       Fresh coriander

·       Greek yoghurt, optional

Method

Step 1: Sauté onion and garlic in olive oil.

Step 2: Add pumpkin, cumin, coriander and cinnamon. Stir for 1 minute.

Step 3: Pour in bone broth and simmer until pumpkin is soft.

Step 4: Stir through chickpeas and cook for 5 minutes.

Step 5: Blend until smooth or leave chunky if preferred.

Step 6: Top with coriander and a spoonful of Greek yoghurt.

The Indian Kitchen

Indian home cooking has long celebrated lentils, chickpeas, vegetables and aromatic spices in deeply satisfying meals.

Traditional Mulligatawny Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 chicken breasts

·       1 onion, diced

·       2 carrots, diced

·       1 apple, diced

·       3/4 cup red lentils, rinsed

·       1 tsp curry powder

·       1 tsp turmeric

·       1 tsp cumin

·       200 ml light coconut milk

·       Fresh coriander, to serve

Method

Step 1: Sauté onion, carrot and apple in a large saucepan for 8 minutes.

Step 2: Add curry powder, turmeric and cumin. Stir for 1 minute.

Step 3: Stir through red lentils.

Step 4: Add bone broth and chicken breasts.

Step 5: Simmer for 30 minutes, or until chicken is cooked and lentils are soft.

Step 6: Remove chicken, shred, then return to the soup.

Step 7: Stir in coconut milk and warm through.

Step 8: Finish with coriander.

Chickpea & Spinach Curry

Serves: 4-6 | Preparation time: 15 minutes | Cooking time: 25 minutes

Ingredients

·       2 tins chickpeas, drained and rinsed

·       200 g baby spinach

·       1 onion, diced

·       2 tomatoes, chopped

·       2 garlic cloves, crushed

·       2 tsp grated ginger

·       250 ml Broth + Co Bone Broth, prepared

·       1 tsp turmeric

·       1 tsp garam masala

·       1 tsp cumin

·       1 tsp coriander

·       Brown rice, to serve

Method

Step 1: Cook onion, garlic and ginger in a little olive oil until softened.

Step 2: Add turmeric, garam masala, cumin and coriander. Stir for 1 minute.

Step 3: Stir through tomatoes and cook for 5 minutes.

Step 4: Add bone broth and chickpeas.

Step 5: Simmer for 20 minutes.

Step 6: Stir through spinach until wilted.

Step 7: Serve with brown rice.

Turmeric Vegetable Dal

Serves: 6 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       1 1/2 cups red lentils, rinsed

·       1 litre Broth + Co Bone Broth, prepared

·       1 onion, diced

·       2 carrots, diced

·       2 tomatoes, chopped

·       2 garlic cloves, crushed

·       2 tsp grated ginger

·       1 tsp turmeric

·       1 tsp cumin

·       1/2 tsp mustard seeds

·       Fresh coriander and lemon wedges, to serve

·       Brown rice or wholemeal naan, to serve

Method

Step 1: Rinse lentils thoroughly until the water runs mostly clear.

Step 2: Sauté onion, garlic and ginger in a large saucepan.

Step 3: Add turmeric, cumin and mustard seeds. Cook for 1 minute.

Step 4: Stir in tomatoes and carrots.

Step 5: Add lentils and bone broth.

Step 6: Simmer for 30-35 minutes, stirring occasionally, until creamy.

Step 7: Finish with coriander and lemon juice.

Step 8: Serve with brown rice or wholemeal naan.

10 Brain-Healthy Eating Habits From These Recipes

·       Fill half your plate with colourful vegetables more often.

·       Include quality protein across the day, including fish, chicken, eggs, legumes, yoghurt, tofu or meat.

·       Use legumes such as lentils, beans and chickpeas in soups, stews, curries and salads.

·       Cook more meals at home using ingredients you recognise.

·       Explore different cuisines to naturally increase dietary diversity.

·       Use herbs and spices generously for flavour.

·       Choose whole foods more often than highly processed options.

·       Build meals around soups, stews and one-pot dishes when life is busy.

·       Share meals when you can.

·       Think in years, not days. One meal does not define your health; repeated patterns matter most.

This approach also connects with The Food Matrix Explained: Why Whole Foods Matter and Functional Proteins Explained: Why Whey, Collagen & Bone Broth All Have Different Roles.

A Brain Health Pantry That Makes Cooking Easier

The easiest way to cook like this more often is to keep a few flexible ingredients on hand. You do not need a perfect pantry. You need ingredients that can become soup, stew, curry, tray bake or bowl without too much effort.

 

This is the practical side of dietary patterns. A pattern is easier to repeat when your kitchen is set up for it. If lentils, broth, tomatoes, herbs and vegetables are already available, a nourishing meal is much closer than it feels at 6 pm on a busy weeknight.

How to Meal Prep Without Making Every Meal the Same

Meal preparation does not have to mean eating identical containers of food all week. A more enjoyable approach is to prepare flexible building blocks that can move across different cuisines.

·       Cook one pot of brown rice, barley or quinoa.

·       Prepare one soup or stew for lunches.

·       Roast a tray of vegetables for bowls, sides and quick dinners.

·       Keep cooked chicken, salmon, tofu, eggs, beans or yoghurt available for protein.

·       Make one herb sauce, yoghurt dressing or lemony olive oil dressing.

·       Use broth to refresh leftovers so they become soups, bowls or quick stews.

For example, roasted vegetables can become a Mediterranean bowl one day, a soba noodle soup the next and a chickpea curry later in the week. This keeps healthy eating from feeling repetitive while still reducing the amount of daily decision-making.

 

Where Broth + Co Bone Broth Fits

In this collection, bone broth is used as a cooking ingredient rather than the centre of the meal. It adds savoury depth to soups, stews, hot pots, chowders, curries and casseroles while helping bring vegetables, legumes, herbs, spices and protein foods together.

For product guidance, read Which Broth + Co Bone Broth Is Right for You? A Complete Comparison Guide. For broader nutrition context, read Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing.

For more recipe inspiration, explore The Ultimate Bone Broth Soup Guide: 30 Easy Bone Broth Soup Recipes From Around the World and 7-Day Brain Health Meal Plan: A Week of Whole-Food Eating Inspired by the World's Healthiest Diets.

If you are cooking mushroom-rich soups, the article Energy Performance Bone Broth Powder is a functional food explains that functional mushroom blend in more detail.

Frequently Asked Questions

Do brain health recipes need special ingredients?

No. Most of the recipes in this collection are built from ordinary whole foods: vegetables, legumes, whole grains, seafood, chicken, yoghurt, herbs, spices and broth. The pattern matters more than any single unusual ingredient.

Can these recipes be used for family meals?

Yes. Many are designed as soups, stews, curries and one-pot meals, which makes them easy to serve family-style. Adjust chilli, salt and stronger spices to suit children or sensitive palates.

Are these recipes suitable for meal prep?

Many are excellent for meal prep, especially lentil soup, white bean soup, mushroom barley soup, dal, chickpea curry and vegetable stews. Store cooled leftovers in airtight containers and reheat gently until steaming hot.

Do I need to follow one diet exactly?

No. The recipes are inspired by dietary patterns rather than strict rules. You can borrow principles from many food cultures: vegetables, legumes, herbs, spices, quality protein, whole foods and meals cooked at home.

Can I swap ingredients?

Yes. Use the recipes as flexible templates. Swap kale for spinach, brown rice for quinoa, chicken for tofu, cannellini beans for chickpeas, or salmon for another fish you enjoy.

How often should I cook this way?

There is no perfect number. A useful goal is to make these meals normal enough that vegetables, protein, fibre-rich foods and herbs appear regularly across the week.

Summary

The world's healthiest diets may come from different continents and cultures, but they share many foundations: whole foods, colourful vegetables, legumes, quality protein, healthy fats, herbs, spices and home cooking. Rather than focusing on individual brain foods, modern nutrition research increasingly supports the value of balanced dietary patterns enjoyed consistently over time.

This collection is designed to make that idea practical. A soup, stew, curry, breakfast bowl or rice bowl may look simple, but it can bring together protein, fibre, colour, flavour, hydration, satisfaction and food culture in one meal.

As nutrition research becomes more sophisticated through fields such as Artificial Intelligence & Nutrition Research: How AI Is Helping Scientists Understand Food, the Gut Microbiome & Brain Health, the everyday lesson remains beautifully practical: cook real food, include variety, make meals satisfying, and build routines that can last.