Eating for Brain Health: 10 Simple Everyday Recipes

Eating well can start with foods you already know and enjoy: berries with breakfast, beans on toast, a colourful salad or a warming bowl of chicken soup.

These ten recipes bring together vegetables, fruit, wholegrains, legumes, nuts, unsaturated fats and varied protein foods. They are inspired by Mediterranean-style eating and designed for everyday Australian kitchens.

Broth & Co bone broth adds savoury depth to selected meals, while BC Beauty collagen peptides can be stirred into oats and yoghurt pots.

“Brain healthy” describes the broader eating pattern these meals contribute to. These recipes—and their broth or collagen additions—have not been shown to prevent dementia or reverse cognitive decline.

What Foods Feature in Brain-Health Research?

Vegetables, berries, fish, beans, wholegrains, nuts and olive oil feature in dietary patterns studied in relation to cognitive health.

The research concerns overall eating patterns rather than guaranteed benefits from individual ingredients.

For the wider picture, read Food Patterns Matter More Than Superfoods: What Brain Health Research Is Teaching Us.

Measurements: One Australian cup is 250 mL, one tablespoon is 20 mL and one teaspoon is 5 mL. Weigh powders where a gram quantity is given. Prepare diluted broth according to current pack directions before measuring.

1. Blueberry, Walnut & Cinnamon Overnight Oats with BC Beauty Collagen

Creamy oats, blueberries and walnuts make a breakfast that is ready when you are.

Serves: 2
Preparation: 10 minutes
Chilling: At least 4 hours
Cooking: None

Ingredients

• 90 g rolled oats
• 250 mL milk or calcium-fortified soy milk
• 125 g plain Greek yoghurt
• 1 tablespoon chia seeds
• ½ teaspoon cinnamon
• 1 teaspoon vanilla extract
• 150 g fresh or frozen blueberries
• 30 g walnuts, chopped
• 2 servings BC Beauty Healthy Glow Collagen Peptides, measured according to current pack directions
• 1 teaspoon honey, optional
• Extra milk, as needed

Method

1. Mix oats, milk, yoghurt, chia, cinnamon and vanilla.
2. Divide between two covered containers.
3. Refrigerate for at least four hours or overnight.
4. Before serving, stir one measured serving of collagen peptides into each portion. Add a splash of milk if needed.
5. Top with blueberries, walnuts and optional honey.

What it contributes: Wholegrain carbohydrate, fibre, dairy or soy protein, unsaturated fats and collagen-derived amino acids.

Make ahead: Refrigerate the oat mixture for up to two days. Add collagen and walnuts before eating.

Plant-based version: Use suitable fortified milk and yoghurt alternatives and omit collagen.

2. Spinach, Tomato & Feta Egg Muffins with NAKED Bone Broth

A little NAKED powder adds savoury flavour to these vegetable-filled egg muffins.

Makes: Approximately 8
Serves: 4 as a light meal with sides
Preparation: 10 minutes
Cooking: 18–22 minutes
Resting: 5 minutes

Ingredients

• 6 large eggs
• 125 mL milk
• 2.5 g Broth & Co NAKED Bone Broth Powder
• 30 g baby spinach, finely chopped
• 80 g cherry tomatoes, quartered
• 40 g feta, crumbled
• ¼ red capsicum, finely diced
• 1 spring onion, sliced
• 1 tablespoon chopped parsley
• 1 teaspoon olive oil, for greasing
• Black pepper

Method

1. Heat the oven to 180°C conventional or 160°C fan-forced.
2. Grease eight standard muffin holes.
3. Whisk eggs, milk and broth powder until evenly combined.
4. Stir through vegetables, feta, parsley and pepper.
5. Divide between muffin holes, filling no more than three-quarters full. Use extra holes if needed.
6. Bake for 18–22 minutes until fully set.
7. Rest for five minutes before removing.

Serving idea: Enjoy with wholegrain toast and fruit.

Vegetarian version: Omit broth powder and choose suitable feta.

Storage: Refrigerate promptly for up to two days or freeze for two months.

For help comparing the range, explore Which Broth + Co Bone Broth Is Right for You?.

3. Mediterranean Sardine, White Bean & Lemon Toast

Creamy beans, canned sardines and fresh vegetables make a quick lunch.

Serves: 2
Preparation: 10 minutes
Cooking: 5 minutes

Ingredients

• 100–120 g drained canned sardines
• 170 g canned cannellini beans, drained and rinsed
• 4 slices wholegrain bread
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• ½ teaspoon lemon zest
• 1 tablespoon chopped parsley
• ½ small Lebanese cucumber, finely diced
• 6 cherry tomatoes, quartered
• 1 teaspoon Dijon mustard, optional
• Black pepper

Method

1. Mash the beans roughly.
2. Mix in oil, lemon juice, zest, parsley and optional mustard.
3. Fold through cucumber and tomatoes.
4. Toast the bread.
5. Spread with beans and top with sardines and pepper.

Bone broth variation: Mash 1–2 tablespoons prepared, cooled NAKED Bone Broth into the beans. Add gradually so the topping stays thick.

What it contributes: Fish protein, marine omega-3 fats and fibre. Sardines with edible bones also contribute calcium.

Make ahead: Refrigerate bean mixture for one day. Add fish and assemble just before serving.

4. Roasted Beetroot, Lentil & Walnut Salad

Sweet beetroot, earthy lentils and walnuts make a colourful lunch or side.

Serves: 3 as a light meal or 4 as a side
Preparation: 15 minutes
Cooking: 30–40 minutes

Ingredients

• 450 g beetroot, peeled and cut into 2 cm cubes
• 1 × 400 g can brown lentils, drained and rinsed
• 60 g rocket or baby spinach
• ½ small red onion, thinly sliced
• 30 g walnuts, chopped
• 60 g feta, crumbled
• 1 tablespoon olive oil

Dressing

• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon balsamic vinegar
• Black pepper

Method

1. Heat the oven to 200°C conventional or 180°C fan-forced.
2. Toss beetroot with one tablespoon oil.
3. Roast on a lined tray for 30–40 minutes until tender.
4. Whisk the dressing ingredients.
5. Arrange leaves, lentils, beetroot and onion on a platter.
6. Add walnuts and feta.
7. Dress just before serving.

Bone broth variation: Whisk ½ teaspoon Broth & Co Ginger + Turmeric Bone Broth Concentrate and 1 teaspoon water into the dressing.

Vegetarian version: Use the original dressing and suitable feta.

Make ahead: Refrigerate beetroot and lentils for up to three days. Keep other components separate until serving.

5. Lemon Chicken, Barley & BEEFY or ENERGY Bone Broth Soup

A comforting bowl of chicken, vegetables and barley, finished with lemon and parsley.

Serves: 4
Preparation: 15 minutes
Cooking: Approximately 40–50 minutes

Ingredients

• 400 g boneless, skinless chicken breast or thigh
• 140 g pearl barley, rinsed
• 1 tablespoon Broth & Co BEEFY Bone Broth Powder or ENERGY Bone Broth Powder
• 1 litre water, plus extra hot water as needed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 1 zucchini, diced
• 60 g baby spinach
• 1 tablespoon olive oil
• Lemon juice, to taste
• 2 tablespoons chopped parsley
• Black pepper

Method

1. Heat oil in a large saucepan. Cook onion, carrot and celery for five minutes.
2. Add garlic and stir for 30 seconds.
3. Whisk broth powder into the water, then pour into the saucepan.
4. Add barley and bring to a gentle simmer.
5. Add chicken, keeping it covered by liquid. Add extra hot water whenever needed.
6. Simmer until chicken reaches 75°C in the thickest part. Begin checking after approximately 20 minutes.
7. Remove cooked chicken with clean utensils and shred.
8. Continue cooking until barley is tender, following packet timing.
9. Add zucchini for the final eight minutes.
10. Return chicken and heat thoroughly. Stir in spinach.
11. Finish with lemon juice, parsley and pepper.

Choose your flavour: BEEFY adds a beef-broth note; ENERGY brings mushroom flavours to the soup.

Variation: Replace barley with cooked brown rice added near the end. Check all ingredients if gluten avoidance is required.

Storage: Refrigerate promptly for up to three days or freeze for two months. Use a rice variation within two refrigerated days and reheat once only.

6. Salmon with Herbed Yoghurt, Sweet Potato & Greens

Roasted vegetables and fish with a fresh yoghurt sauce.

Serves: 2
Preparation: 15 minutes
Cooking: 30–35 minutes

Ingredients

• 2 salmon fillets, 150–180 g each
• 350 g sweet potato, cut into 2 cm cubes
• 200 g broccoli florets
• 60 g baby spinach
• 1 tablespoon olive oil
• ½ lemon
• Black pepper

Herbed yoghurt

• 125 g plain Greek yoghurt
• 1 tablespoon chopped dill
• 1 tablespoon chopped parsley
• 1 teaspoon lemon juice
• ½ small garlic clove, finely grated

Optional bone broth seasoning

• 2.5 g Broth & Co BEEFY Bone Broth Powder
• 1 teaspoon hot water

Method

1. Heat the oven to 200°C conventional or 180°C fan-forced.
2. If using the broth seasoning, dissolve the powder in the hot water.
3. Toss sweet potato with half the oil and the optional dissolved seasoning. Spread on a lined tray.
4. Roast for 15–20 minutes.
5. Meanwhile, mix the herbed yoghurt and refrigerate.
6. Add broccoli to the tray and toss with the remaining oil.
7. Add salmon and season with lemon juice and pepper.
8. Roast for another 12–15 minutes, allowing extra time for thick fillets, until cooked through and vegetables are tender.
9. Divide spinach between plates and top with vegetables, salmon and yoghurt.

Storage: Refrigerate leftovers promptly and use the following day. Keep yoghurt sauce separate.

7. Mushroom, Spinach & White Bean Skillet with BEEFY or ENERGY

Mushrooms, creamy beans and lemon come together in one pan.

Serves: 2
Preparation: 10 minutes
Cooking: 15–20 minutes

Ingredients

• 250 g mushrooms, sliced
• 1 × 400 g can cannellini beans, drained and rinsed
• 60 g baby spinach
• 1 small onion, finely diced
• 2 garlic cloves, chopped
• 1 tablespoon olive oil
• ½ teaspoon dried thyme
• ½ teaspoon smoked paprika
• 100 mL prepared Broth & Co BEEFY or ENERGY Bone Broth, made according to pack directions
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons chopped parsley
• Black pepper
• 2 slices wholegrain sourdough, to serve

Method

1. Heat oil in a large frying pan. Cook onion for three minutes.
2. Add mushrooms and cook for 6–8 minutes until beginning to brown.
3. Stir in garlic, thyme and paprika for 30 seconds.
4. Add beans and prepared broth. Simmer for 3–4 minutes.
5. Mash a few beans to thicken.
6. Stir in spinach until wilted.
7. Finish with lemon juice, zest, parsley and pepper.
8. Serve with toasted sourdough.

Vegetarian or vegan version: Use water or suitable vegetable stock.

Storage: Refrigerate for up to three days or freeze for two months.

8. Mediterranean Chicken, Olive & Tomato Tray Bake

Chicken and colourful vegetables roast with herbs, lemon and a little prepared broth.

Serves: 4
Preparation: 15 minutes
Cooking: 35–40 minutes
Resting: 5 minutes

Ingredients

• 600 g boneless, skinless chicken thighs
• 1 red capsicum, sliced
• 1 yellow capsicum, sliced
• 1 zucchini, thickly sliced
• 1 red onion, cut into wedges
• 250 g cherry tomatoes
• 75 g pitted Kalamata olives
• 2 tablespoons olive oil
• 3 garlic cloves, crushed
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• 1 teaspoon sweet paprika
• 2 tablespoons lemon juice
• 100 mL prepared Broth & Co ORIGINAL Bone Broth
• Black pepper
• 2 tablespoons chopped parsley
• 2 cups cooked brown rice or quinoa, to serve

Method

1. Heat the oven to 200°C conventional or 180°C fan-forced.
2. Place chicken and vegetables, except olives, in a large roasting tray.
3. Mix oil, garlic, herbs, paprika, lemon juice and pepper.
4. Toss through the chicken and vegetables. Arrange without crowding, using two trays if needed.
5. Pour prepared broth into the base of the tray.
6. Roast for 25 minutes.
7. Add olives and turn vegetables. Roast for another 10–15 minutes until chicken reaches 75°C.
8. Rest for five minutes. Add parsley and serve with rice or quinoa.

Plant-based version: Replace chicken with 400 g firm tofu and one drained 400 g can chickpeas. Use vegetable stock instead of bone broth.

Storage: Refrigerate chicken and vegetables promptly for up to three days. Cool rice separately, use within two days and reheat once only.

9. Dark Chocolate, Raspberry & Chia Yoghurt Pots with Healthy Glow

Creamy yoghurt, tart raspberries and grated chocolate make a breakfast, snack or dessert.

Serves: 2
Preparation: 10 minutes
Chilling: At least 30 minutes
Cooking: None

Ingredients

• 300 g plain Greek yoghurt
• 125 g fresh or thawed frozen raspberries
• 2 tablespoons chia seeds
• 2 tablespoons rolled oats
• 20 g dark chocolate, finely grated
• ½ teaspoon vanilla extract
• 2 servings BC Beauty Healthy Glow Collagen Peptides, measured according to current pack directions
• 1 teaspoon honey or maple syrup, optional
• Up to 40 mL milk, as needed
• 1 tablespoon chopped walnuts, optional

Method

1. Stir the collagen peptides into the yoghurt until evenly combined.
2. Add chia, oats, vanilla and optional sweetener.
3. Add a little milk if needed.
4. Leave for five minutes, then stir again.
5. Lightly mash half the raspberries.
6. Layer yoghurt mixture and mashed berries between two jars.
7. Top with remaining berries, cover and refrigerate for at least 30 minutes.
8. Add chocolate and optional walnuts before serving.

Make ahead: Refrigerate for up to two days. Chill overnight for softer oats.

Plant-based version: Use suitable milk and yoghurt alternatives and omit collagen. Check protein and calcium content if these are priorities.

10. Ginger, Tofu & Vegetable Soba Bowls with Ginger + Turmeric Bone Broth

Golden tofu and noodles with vegetables and a tangy, savoury dressing.

Serves: 4
Preparation: 15 minutes
Cooking: 20 minutes

Ingredients

Bowls

• 400 g firm tofu, drained and cubed
• 200 g dried soba noodles
• 1 red capsicum, sliced
• 1 carrot, julienned or grated
• 150 g broccoli, cut into small florets
• 150 g mushrooms, sliced
• 60 g baby spinach
• 2 spring onions, sliced
• 1 tablespoon olive oil
• 1 tablespoon sesame seeds
• Coriander and lime wedges, optional

Dressing

• 30 mL reduced-salt soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon lime juice
• 2 teaspoons grated ginger
• 1 garlic clove, crushed
• 1 teaspoon sesame oil
• 1 teaspoon maple syrup, optional
• 2 tablespoons warm water
• 1 teaspoon Broth & Co Ginger + Turmeric Bone Broth Concentrate

Method

1. Stir the concentrate into the warm water, then whisk in the remaining dressing ingredients.
2. Cook noodles according to packet directions. Drain and rinse briefly.
3. Heat oil in a large non-stick pan or wok.
4. Cook tofu for 7–8 minutes, turning, until golden. Transfer to a plate.
5. Add broccoli, carrot, capsicum and mushrooms. Stir-fry for 5–6 minutes, adding a splash of water if needed.
6. Add spinach and stir until wilted.
7. Return tofu, then add noodles and dressing.
8. Toss for 1–2 minutes until hot throughout.
9. Finish with spring onions, sesame and optional coriander and lime.

Vegetarian or vegan version: Omit the bone broth concentrate.

Gluten-free variation: Use verified gluten-free noodles and tamari. Many soba noodles contain wheat.

Storage: Refrigerate promptly for up to two days.

Making These Meals Part of Your Week

Choose two or three recipes that fit your routine:

• Prepare oats or yoghurt pots for breakfast.
• Cook soup for dinner and the following day’s lunch.
• Keep canned fish and beans ready for quick meals.
• Use frozen vegetables and berries when convenient.
• Prepare components ahead and store them safely.

For more ideas, explore The Brain Health Kitchen: 25 Whole-Food Recipes.

Where Bone Broth and Collagen Fit

Bone broth adds savoury flavour to soups, skillets, dressings and tray bakes. Collagen peptides can be mixed into suitable breakfasts and snacks.

Both contribute collagen-derived protein, but they do not replace varied protein foods or the fibre, fats and micronutrients supplied by other ingredients.

Their inclusion here does not establish a memory benefit or make a recipe a treatment for cognitive decline.

Meal Preparation and Storage

Refrigerate perishable leftovers within two hours and keep the fridge at 5°C or colder. Divide large batches into shallow containers to cool promptly.

Cook chicken to at least 75°C in the centre. Reheat leftovers until steaming hot throughout. Follow shorter storage instructions on ingredient packaging where applicable.

Frequently Asked Questions

Do These Recipes Prevent Dementia?

That has not been demonstrated. They offer practical ways to enjoy ingredients found in dietary patterns studied for cognitive health.

Can I Leave Out the Collagen?

Yes. The oats and yoghurt pots work without it. Adjust milk to achieve your preferred consistency.

Can I Keep the Plant-Based Meals Vegetarian?

Yes. Omit bone broth and collagen, use suitable vegetable stock where needed, and check cheeses and packaged ingredients.

Is ENERGY Included as a Brain-Health Treatment?

No. It is used as a savoury cooking ingredient. Its use here does not establish a cognitive benefit.

Do I Need Expensive Ingredients?

No. Oats, canned legumes, eggs, frozen vegetables and tinned fish provide useful starting points.

Start With a Meal You Enjoy

Choose a breakfast, soup or dinner that fits your week. Use shortcuts where helpful and adjust portions to your appetite.

A varied eating routine grows from meals you enjoy preparing and eating, with broth and collagen available as additions where they suit your preferences.