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8 Brain-Boosting Meatball Recipes

When life feels busy and your brain feels foggy, meals need to be both nourishing and practical. Enter: meatballs. They’re versatile, family-friendly, and the perfect vehicle for combining high-quality protein with colorful plant foods, herbs, and spices that bring brain-boosting power to the table.

Protein helps stabilize blood sugar, balance hormones, and fuel neurotransmitters for focus and mood. Pair it with vegetables, legumes, and brain-loving herbs and spices, and you’ve got meals that support both women’s brain health(especially in perimenopause/menopause) and the whole family.

When you put protein with plants, herbs, and spices together in everyday meals, you’re not just feeding hunger — you’re fueling focus, balanced moods, and long-term brain health.

Why Meatballs Work as a Brain-Healthy Upgrade

  • Energy + Clarity for You – Protein provides essential amino acids your brain uses to make neurotransmitters — the chemistry behind focus, mood, and steady energy.
  • Hormone Balance Through Transition – During perimenopause and menopause, your brain is rewiring. Consistent, diverse protein helps keep you fueled and resilient.
  • Better Fuel for Kids + Families – These meatball recipes fold in vegetables, herbs, and spices, adding fiber, antioxidants, and anti-inflammatory power to family meals.
  • Protein + Plant Diversity – Rotating beef, lamb, pork, turkey, and chicken — paired with a rainbow of plants — supplies your brain and body with a broad spectrum of nutrients (zinc, B12, choline, polyphenols, and more).

“From a brain health perspective many herbs and spices contain huge amounts of anti-inflammatories and antioxidants. Flavor is a combination of taste and smell: nothing turns that on more than aromatics: herbs, spices and the allium family including leeks, garlic, onions and chives.” — Rebecca Katz, The Healthy Mind Cookbook

Love these recipe because they highlight how traditional global cuisines combine protein + plants + herbs + spices for flavor and brain health. To keep you focused on plant diversity, I’ve included a plant food count for each.

💡 Pro Tip: Unless the recipe calls for cooking the meatballs in a sauce (like the Moroccan Meatball Tagine), I always bake them on a tray lightly brushed with avocado oil or olive oil. This not only reduces kitchen mess but also means less cooking oil absorbed into the food.

Here are 8 globally inspired nutrient dense meatball recipes that deliver flavor, tradition, and functional nutrition:

Asian Quinoa Meatballs – Damn Delicious

6 Plant Foods: quinoa, garlic, ginger, green onion, cilantro, parsley
Spiced with ginger and garlic for an anti-inflammatory kick.
Serve with rice noodles  shredded bok choy.

Brain boost: Ginger boosts digestion and circulation, while sesame provides brain-healthy minerals like zinc and magnesium.

Chimichurri Meatballs with Swiss Chard – 40 Aprons

6 Plant Foods: garlic, cilantro, green onions, Swiss chard, parsley, lemon juice
Herbs and red pepper bring antioxidants and bright flavor.
Serve with couscous, orzo, or a vibrant green salad.

The leftover chimichurri is great to drizzle over breakfast quinoa bowl and/or to dip plantain chips for a brain boosting snack.

Indian Meatballs – 40 Aprons

6 Plant Foods: zucchini, cilantro, ginger, garlic, tomato, lemon
5 Spices: garam masala, paprika, coriander, cinnamon, cayenne
A classic example of spices as medicine — anti-inflammatory and circulation-supporting.
Serve with rice of choice. I like to mix in lentils & lots of chopped parsley.

Greek Meatballs with Tzatziki Sauce – All the Healthy Things

6 Plant Foods: garlic, onion, cucumber, dill, mint, parsley
2 Spices: cumin, oregano
The tzatziki (Greek yogurt, cucumber, herbs, lemon) doubles as a veggie dip — a brain-boosting snack for the week.
Serve with rice or a lentil-tomato-cucumber salad.

Moroccan Meatball Tagine – Epicurious

7 Plant Foods: onion, garlic, cilantro, spinach, raisins, tomato, cinnamon stick
3 Spices: saffron, turmeric, black pepper
Spices like turmeric and saffron are traditional brain tonics.

Pork Meatballs with Spicy Pineapple Sauce – Slimming Eats

5 Plant foods: onion, ginger, pineapple, cilantro, sesame seeds

4 Spices: ginger, paprika, garlic, red pepper

Serve with rice noodles, shredded broccoli, bok choy or kale and tossed in the sauce

Thai Coconut Curry Turkey Meatballs – Wholesome Delicious

6 Plant foods: onion, garlic, bell pepper, ginger, fresh basil, limes

5 Spices: curry, basil, garlic, ginger and curry paste

Serve with basmati rice mixed with sesame seeds

Lebanese-Style Cinnamon Meatballs in Tomato Sauce – The Mediterranean Dish

7 Plant Foods: tomato, onion, garlic, fresh parsley, mint, olive oil, pine nuts
Key Spices: cinnamon, allspice
Cinnamon isn’t just cozy — it supports blood sugar balance, which is essential for steady brain energy.
Serve with basmati rice, bulgur, or roasted vegetables.

Takeaway: Food as Your First Brain Health Strategy

Half of the foods eaten daily in the U.S. are highly processed — stripped of the nutrients your brain and body need to thrive. T

These recipes show how cultures around the world naturally combine protein with plants, herbs, and spices — creating meals that fuel brain health, energy, and hormone balance. They’re delicious for the whole family, while also supporting women’s brain wellness through life’s transitions (hello puberty, pregnancy and perimenopause/menopause!)

Comfort food can be brain food. Meatballs prove it.

🌟 Pro Tip

Double the batch. Freeze extras for quick, nutrient-dense meals on busy nights — saving time while nourishing your family.

What is your favorite meatball recipe?

👉 Want more ways to eat for clarity, energy, and calm through perimenopause, menopause, and beyond? Reply in the comments and I’ll send you my Perimenopause/Menopause Protein Guide.

Updated from April 2021 blogpost

Green and White Coleslaw

This simple, versatile cruciferous vegetable slaw is more than just a salad—it’s a brain-nourishing, anti-inflammatory bowl of resilience. Packed with fiber, phytonutrients, healthy fats, and detox-supporting compounds, it makes a perfect side dish or the foundation for a complete meal.

Color My Food Basic Dressing 

Nutrient-Dense Foods: Key to Better Mind-Body Health

Confused about what’s “healthy” and what to eat for better health? Cut through all the contradictory information and shift your focus to nutrient density. Rather than counting calories or following the latest diet trend, think about how you can fuel your body with nutrient-rich foods that support both your physical health and mental clarity.

To feel your best—physically and mentally—it’s essential to include protein, healthy fats, and a variety of plant-based foods in your meals and snacks. These foods help support energy levels, mental focus, and overall body health.

This shift in thinking can help you make healthier choices by prioritizing what your body truly

Get Macronutrients at Every Meal

  • Proteins: These break down into amino acids, which are the building blocks for your cells, tissues, and organs. They also create enzymes and neurotransmitters that support mental clarity, mood, energy, and immune function.
  • Healthy Fats: Fats break down into essential fatty acids, which support your brain health, hormonal balance, and cellular function. They also help your body absorb fat-soluble vitamins (A, D, E, and K) and provide energy.
  • Carbohydrates from Plants: These break down into glucose (your main energy source), fiber (for gut health and digestion), and micronutrients like vitamins and minerals that help protect your cells, reduce inflammation, and support your body’s natural repair mechanisms.

Increase Micronutrient Intake

Micronutrients are involved in nearly every aspect of cellular function—from repairing DNA to supporting the immune system. Even a small deficiency can lead to serious health issues. To stay healthy, your micronutrient stores need constant replenishing through the foods you eat. People who ate more than 30 different plant foods each week had a more diverse gut microbiome compared with those who ate 10 or fewer.

Nutrient-dense foods are whole foods from nature

  • Leafy greens: Spinach, kale, arugula, romaine—packed with essential vitamins, minerals, and fiber that support overall vitality.
  • Beans and Legumes: Lentils, chickpeas, peas, black beans—rich in protein, fiber, and essential minerals that help maintain muscle mass, digestive health, and stable energy levels.Meet the beans!
  • Nuts and Seeds: Walnuts, chia seeds, flaxseeds, almonds—excellent sources of healthy fats and protein that support brain health and hormonal balance.
  • Colorful Roots, Fruit and Veggiess: Sweet potatoes, carrots, apples, oranges—packed with antioxidants, vitamins, and fiber that protect your cells and support energy production.
  • Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts—rich in nutrients that reduce inflammation, support detoxification, and enhance cellular health.
  • Lean Meats and Eggs
  • Sustainably sourced Fish and Seafood

Simple Ways to Boost Your Nutrient Density

Here are a few easy and practical tips to help you incorporate more nutrient-dense foods into your daily routine:

Get Protein, Healthy Fats, and Fiber at Every Meal or Snack: Include foods like avocados, extra virgin olive oil, and fatty fish (salmon, mackerel, sardines). These are essential for supporting brain function, hormonal health, and joint mobility.

Start with a Nutrient-Packed Breakfast: Savory breakfasts are best – include healthy fats and protein with options like eggs or avocado. For oatmeal, add chia, flaxseeds, or a touch of butter or coconut oil along with nuts, seeds, and fruits. For smoothies, always include protein, healthy fats, and leafy greens. You’ll feel energized and balanced all morning. If you’re used to bread, choose sprouted or sourdough and top with healthy fats like goat cheese, hummus, or almond butter.

Make Greens a Daily Staple: Add spinach, kale, or other leafy greens to your salads, soups, and smoothies to provide your body with the essential nutrients for energy, detox, and overall health. You can even sprinkle sprouted greens on top of any meal for a nutrient boost.

Eat a Rainbow: Try to include 3-4 different colors from fruits and vegetables at every meal. This helps ensure you’re getting a diverse range of micronutrients and antioxidants that protect both your body and brain.

Increase Diversity of Plant Foods: Aim for 9-10 different plant foods each day. This includes leafy greens, cruciferous vegetables, colorful vegetables, beans, whole grains, nuts, seeds, and herbs and spices. The more variety, the better for your body!

It’s a Lifestyle, Not a Diet

Adopting nutrient-dense foods is not a short-term diet. It’s a lifestyle that supports whole-body health—giving you the energy, focus, and vitality to feel your best now and in the years to come.

Call to Action
Ready to start fueling your body with the nutrients it needs for better mind-body health?

Set up a complimentary Brain Power Breakthough Session for personalized guidance and begin your journey to feeling your best, inside and out!

Updated from October 2021 blogpost

4 Brain Healthy Meatloaves

A nutrient dense meatloaf is one of the most brain-nourishing, family-friendly meals you can make.
It’s familiar, flexible, and incredibly adaptable — which makes it ideal for a Brain Health Lifestyle rooted in real life.

Why Meatloaf Works

A well-built meatloaf brings together what the brain needs most — in one dish:

  • Protein for neurotransmitters, mood, and focus
  • Plants for steady energy, gut-brain support, and micronutrients
  • Natural fats for satiety, blood sugar balance, and brain structure

When paired with roasted vegetables and a leafy green salad, meatloaf becomes a simple, repeatable way to nourish the brain at any age.
It’s also batch-friendly, freezer-friendly, and easy to reuse — key for sustainable change.

Brain Boosting Meatloaf

Every meatloaf in this post follows the same simple structure:

Protein (the anchor)
Grass-fed beef, turkey, chicken, lamb, beans, or a blend — variety supports broader micronutrient intake.

Plants for Carbs + Fiber
Onions, garlic, vegetables, herbs, lentils, or beans support digestion, blood sugar balance, and the gut-brain connection.

Fats from Nature
Olive oil, avocado oil, eggs, or the natural fats in meat support brain and hormone health.

Flavor Builders with Benefits
Herbs, spices, sea salt, mustard, or tomato paste add depth of flavor andimportant minerals and phytochemicals.

(No mystery ingredients. Just real food.)

These four meatloaves are designed to be:

  • Nutrient‑dense without being complicated
  • Familiar enough for kids, nourishing enough for adults
  • Flexible across life stages (busy families, perimenopause, growing kids, longevity focus)

Turkey Meatloaf with Apricots (Color My Food)

Protein: Turkey
Plant diversity: 6 (onion, garlic, carrot, apricot, parsley, tomato)
Functional herbs & spices: 4 (parsley, paprika, black pepper, sea salt)

Why it supports the brain:
Turkey provides tryptophan and B vitamins for mood regulation, while apricots and vegetables offer gentle carbohydrates, antioxidants, and fiber to support the gut‑brain connection.

Why families love it: Slight natural sweetness, moist texture, and very kid‑friendly.

Buffalo Meatloaf with Mushrooms (Epicurious)

Protein: Buffalo
Plant diversity: 5 (mushrooms, onion, garlic, parsley, tomato)
Functional herbs & spices: 3 (thyme, black pepper, sea salt)

Why it supports the brain:
Buffalo is rich in iron, zinc, and B12, supporting oxygen delivery and neurotransmitter function. Mushrooms add B vitamins, selenium, and immune‑supportive compounds.

Best for: Teens, athletes, and adults needing deeper mineral nourishment.

Mexican Meatloaf with Black Beans (The Spruce Eats)

Protein: Beef (or beef/turkey blend)
Plant diversity: 7 (black beans, onion, garlic, tomato, bell pepper, cilantro, jalapeño)
Functional herbs & spices: 4 (cumin, chili powder, oregano, cilantro)

Why it supports the brain:
Black beans provide magnesium and fiber for blood sugar balance, while warming spices support circulation and digestion — key for steady brain energy.

Why it works for families: Familiar Tex‑Mex flavors with built‑in plant diversity.

Quinoa Meatloaf (The Abundant Kitchen)

Protein: Quinoa + eggs
Plant diversity: 8 (quinoa, onion, garlic, carrot, celery, spinach, tomato, parsley)
Functional herbs & spices: 4 (parsley, oregano, black pepper, sea salt)

Why it supports the brain:
Quinoa offers complete plant protein, magnesium, and gentle carbohydrates, while the variety of vegetables supports gut health and neurotransmitter balance.

Especially supportive for: Vegetarian/Flexitarian families, digestive sensitivity, and women in perimenopause.

How to Make Meatloaf a Lifestyle Tool (Not Just Dinner)

  • Double the recipe and freeze half
  • Serve leftovers with roasted vegetables or tucked into lettuce wraps/cabbage “cups”
  • Use slices for nourishing lunches instead of ultra-processed deli meats

Sustainable brain health isn’t about perfection — it’s about repeatable nourishment.

If you want even more ideas, here are 9 Nutritious Ways to Reuse Meatloaf — simple, brain-supportive meals that stretch one cook into many:

👉 9 Nutritious Ways to Reuse Meatloaf

These meatloaves aren’t about dieting or restriction. They’re about feeding the brain what it actually needs — consistently, joyfully, and in a way that is sustainable in modern life.

Eating for Mental Wellness: Good Mood Foods

Are you looking for natural ways to improve your mood and support mental wellness?

Did you know that what you eat plays a significant role in your emotional well-being? Nutrient-dense, whole foods can help stabilize mood, reduce feelings of anxiety, and support a balanced, healthy mind. By focusing on nourishing foods, you provide your brain and body with the building blocks they need to thrive.

“Nutrition is the most important missing link to mental health in society today,” – Leslie Korn, Nutrition Essentials for Mental Health

By incorporating specific nutrient-rich foods into your diet, you can boost brain health and alleviate symptoms of mood disorders.

“There are a variety of food categories that can aid in your quest for a healthier brain –and remission from depression and anxiety symptoms. Foods from these groups contain the important nutrients you need to feed the good bugs in your gut, reduce inflammation, and put your brain into grow mode – all which can help with depression and anxiety.” – Drew Ramsey, Eat to Beat Depression and Anxiety,

Here are some of the most brain-boosting food groups to consider:

Leafy Greens and Cruciferous Vegetables

Leafy vegetables are some of the most nutrient-dense foods on the planet. Spinach, kale, arugula, watercress, beet greens, collards, and Swiss chard are all excellent choices. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage are also powerful additions to support brain health.

Rainbow Fruits and Veggies

The vibrant colors in fruits and vegetables indicate different families of phytochemicals, which have protective and healing properties. Red/purple fruits, such as berries, are especially nourishing for the brain. They have potent anti-inflammatory, antioxidant, and DNA-enhancing properties that help support cognitive health.

“Carotenoids found in fruits and vegetables, particularly dark leafy greens and red-spectrum produce, are anti-inflammatory and improve cognitive health.” – Leslie Korn, Nutrition Essentials for Mental Health

Colorful produce

Quality-sourced Protein

Protein is a critical building block for brain function. These protein-rich foods are packed with nutrients that are essential for mental well-being:

  • Pastured Eggs: High in nutrients needed for brain cell regeneration and linked to reduced anxiety symptoms.

  • Fish and Seafood: Omega-3-rich foods like anchovies, sardines, oysters, mussels, salmon, and cod are nutrient-dense choices that support brain health.

  • Sustainably Raised Meat: Bison, grass-fed beef, lamb, turkey and chicken are loaded with amino acids, B vitamins, and essential minerals like iron, selenium, and zinc.

Essential Fats for Cognitive Function

Healthy fats are vital for brain function. Omega-3 fatty acids found in foods like avocados, coconut, olives, nuts, and grass-fed butter are essential for cognitive health. These fats also help your body absorb critical vitamins and minerals.

Fermented Foods for Support Gut-Brain Health

Gut health plays a crucial role in mental health. Fermented foods such as kefir, yogurt, miso, sourdough, sauerkraut, kombucha, and kimchi provide beneficial bacteria that support both your gut and brain.

Nuts, Beans and Seeds

Nuts, seeds, and beans are rich in plant-based proteins, healthy fats, fiber, and essential minerals like zinc and iron. These foods provide slow-burning carbs that support long-lasting energy for your brain.Think of nuts and seeds as a condiment; add to overnight oats, salads, grain bowls, curry, and meatloaf.

What to Do?

Choose foods in these categories that you enjoy eating. Experiment and gradually add in those you’re not familiar with. Try new ways of eating foods you may think you don’t like. Here are a couple of ways to are just a few fun ways to add in more of these foods on a regular basis.

Pay attention to what you eat. Keep a food journal for a week and jot down the foods from each category that you every day. How many colors did you get? How many plant foods? Quality protein? This about progress, not perfection. Wherever you are is ok, just build up one food, one day at a time.

Incorporating nutrient-dense whole foods into your daily routine is a powerful way to support your brain, mood, and overall health. By feeding your brain the nutrients it needs to thrive, you’ll be taking essential steps toward managing mood disorders and boosting cognitive function.

References

Ramsey, Drew (2021). Eat to beat depression and anxiety. New York, NY: HarperWave.

Korn, Leslie (2016). Nutrition essentials for mental health. New York, NY: W.W. Norton and Company.

Learn more:

Mood Food: Nutrition for Your Brain – GBC Nutrition

20 Foods to Naturally Increase Your Brain Power – Mind Body Green

Eat to Beat Depression and Anxiety – Drew Ramsey MD

Updated  – original posted August 2021 

4 Detox Salads

Your body is constantly detoxifying — literally taking out the toxins. The problem is that it is often overwhelmed by inflammatory foods.

By eating more of these salads more regularly, you displace inflammatory foods on your plate and in your diet. Loaded with nutrients to help remove toxins and waste, these salads will aid your digestion and elimination.

General guidelines for a nutrient dense salad that supports your body’s natural detoxifying processes:

  • Shred a whole cabbage (or broccoli or Brussels sprouts) in the food processor. (Or buy it already shredded).
  • You can mix with leafy greens — lettuce, spinach or arugula — especially if these nutrient dense salads are new for you
  • Make it a complete meal adding hummus, canned salmon or sardines, or other proteins and fats (avocado, nuts, seeds). You need good fats to absorb essential vitamins A, D, E and K, and to obtain essential fatty acids necessary for building cells, hormones and fueling your heart and brain. You need the protein as building blocks for your tissues, enzymes, antibodies, as well as insulin and glucagon that regulate your blood sugar.
  • Or make it part of dinner alongside meatloaf, chicken or other protein side dish
  • BONUS – Use what you need for the salad. Save the remainder to use as a base for a grain bowl or stir fry. Make a lunch wrap with hummus or guacamole. Add it to soup.

One of my superpowers is crazy delicious, nutritious salads.

My kryptonite is that I can’t seem to write down the combinations and concoctions that come out of my kitchen every day.

So here are 4 recipes to use as building blocks for 2023. Rich in nutrients – vitamins, minerals, phytochemicals oh my! – you will also improve your immune system.

Use them as building blocks for meal planning throughout the year. As a start, pick one of these salads to make each week for the next four weeks.

CAVEAT! – Every body is unique. A mega dose of salad may not be best for everyone. If you have gut health issues all these raw veggies may be too much for your system. This is where mindful eating and a Food and Mood Diary come in. Eat a small serving. Pay attention to what you eat and how you feel. For at least 5 – 7 days write down what you ate and how your body feels.

Seriously Delicious Detox Salad – Gimme Some Oven

Variations

  • Use dark leafy greens (spinach, arugula, red leaf lettuce) instead of kale
  • Shredded beets or apple instead of carrots
  • Other nuts instead of almonds

Rainbow Power Greens Black-Eye Peas Salad – Cotter Crunch
This salad is similar to the previous one. I share this one

  • because of the collard greens – so important to expand beyond eating the same greens ones over and over. Each one has different nutrients though they may look the same
  • for the combination of beans and quinoa, an easy and powerful way to boost nutrient-density!

Variations

  • Add green onion or some finely sliced or chopped red onion; the synergy of greens and onions boosts your immune system
  • Use other dark leafy greens instead of collard greens – Swiss chard or kale
  • Switch out black-eyed peas for other beans (black beans, cannellini beans, even lentils)
  • Use other grains (brown rice, barley, faro)
  • Add herbs – parsley, cilantro are easy options

Kale Detox Salad – Well and Full

I share this one for the roasted vegetables and the pesto. Easy to make with leftover roasted vegetables and store bought pesto. You can use any herb to make pesto; cilantro helps remove heavy metals and protects against oxidative stress. Make a double batch of pesto and use it:

  • On roasted fish, on chicken breast
  • On a wrap with roasted veggies, chicken, fish or even steak
  • Mix into goat cheese, for snack with veggies and seed crackers
  • Add to a vinaigrette and make it into a salad dressing

Variations

  • Change out the veggies. I use sweet potatoes rather than fingerling because that’s what I usually have
  • Add additional roasted veggies; I always double up when roasting any vegetable to use in salads or wraps later
  • You can skip the rice unless you have leftovers, or use other leftover grains: quinoa and barley are my favorites

Super Food Detox Salad – Fit Foodie Finds

Yes, I chopped this by hand. For me cooking can me a mindful meditation practice. It’s a major mind shift to go from cooking being an obligation to considering it a privilege. Far too many people go hungry each day.

I share this salad for its Brussels sprouts. Often people who don’t like cooked Brussels sprouts discover they like them raw.  And sharing for the almonds too. Almost all my salads have nuts or seeds -one of the most nutrient dense food categories – and loaded with vital brain nutrients.

Variations

  • Having highlighted the Brussels sprouts, it seems contradictory so suggest another cruciferous vegetable, but a) they are not always available and b) there are only so many Brussels sprouts salad even the most enthusiast eater can eat – so, switch them out for shredded cauliflower or broccoli
  • Blueberries are a summer food, so in winter use pomegranate or shredded beet
  • Use dried cranberries instead of raisins
  • Any nut instead of almonds (or seeds — pumpkin, sunflower, sesame)

30 Healthy Salads – Dinner at the Zoo

A fabulous collection of delicious, nutritious salads – make one each week and you have 34 weeks of salads.

Let’s make it a delicious, nutritious year!

Which salad will you start with?

Updated from January 2022 post

January is for Detoxifying

January is an opportunity to “reset” for health and habits. December always brings excess sugar and flour, stress and craziness – happy crazy but crazy nonetheless. Smart eating, routines, and exercise go out the window. So how do I reset this first month of the year?

  • From the inside: Detoxify my body and my family through renewed menu planning and cooking.
  • On the outside: Detoxify my kitchen. Remove the candy, cookies, processed treats etc that crept into my pantry from Halloween to December. This “outside” detox, makes possible the inside detox and sets the playing field for healthy eating throughout the year

Detox sounds like a trend. But the human body has a miraculous capacity to detoxify and eliminate waste. The problem is the  explosion of processed and fast foods over the last century AND exposure to environmental pollutants humans never experienced before. “Detox” is a necessary conscious choice to support a natural process.

In a healthy body, the process of detoxification runs smoothly. But we’re exposed to a staggering amount of toxic chemicals in the air, water and our food (pesticides). Add to that, from Halloween in October through New Year’s Day we pile on excessive sugar, white flour (same inflammatory effect as sugar) and stress.

When excessive toxins build up,  our livers get overwhelmed;  toxins remain active longer than our systems can handle. This impedes normal metabolism, causes fluid retention, bloat, and puffiness. As waste builds up, we get fat and sick. Did you know that most environmental chemicals like pesticides and plastics are stored in our fat tissue?

“We are exposed to 6 million pounds of mercury and 2.5 billion pounds of other toxic chemicals each year. Very few have been tested for their long-term impact on human health.” Mark Hyman, 10 Day Sugar Solution

Why Detox?

Nearly every chronic disease is linked to toxicity, including food allergies, and digestive issues, dementia, heart disease, and autoimmune disease.

When our detoxification system becomes overloaded we start developing symptoms and get sick.  It may take years of accumulated toxins and stress to get to that point, but why take the chance of chronic, possibly fatal disease?

So January rings a bell in my head to recommit to a nourishing eating lifestyle. I know from experience that detoxifying makes me feel better, more vibrant, happy and full of energy. Adios fatigue, brain fog, headaches and lethargy!

Let’s reboot! Detox drinking water (half your body weight in ounces of water and with simple, delicious foods.

Foods that help detoxify

Focusing on plant-rich meals, quality protein and fats from nature. These are foods not only detoxify our body but can reignite our metabolism and reduce inflammation.

“70 to 80 percent of all major chronic diseases are lifestyle diseases, so the only way to treat them effectively, and even reverse them, is to change the lifestyles that led to them in the first place. Primarily that’s what we put in our mouth. The number one cause of death in the United States — and the number one cause of disability  — is our diet. Cigarettes now only kill about a half million Americans every year, whereas our diet kills hundreds of thousands more. Food — what we eat three times a day — is killing more Americans than cigarettes. Michael Greger, How to Not Die.

I’ve posted many times about the importance of phytonutrients (natural chemicals in plants to for survive against pests and infection). These phytonutrients can help detoxify our bodies, strengthen our immune system and help us function better. Eating organic food provides higher concentrations of these protective detoxifying, antioxidant, and anti-inflammatory compounds.

So what to eat?

  • Organic green tea in the morning instead of coffee (green tea boosts liver detoxification)
  • Half your body weight  in filtered water a day (for example if you weight 140 lbs, aim for 70 oz of water); prepared herbal detoxification teas are a nice option
  • Avoid white sugar and white flour
  • Eat detoxifying food: 8 to 10 servings of dark leafy greens and colorful produce daily,  (kale, spinach, arugula, Swiss Chard etc), cruciferous vegetables (broccoli, Brussels sprouts and cauliflower), garlic, berries, celery, cilantro and rosemary
  • Eat clean. Focus on organic produce and high-quality animal products to eliminate the toxins, hormones, and antibiotics in our food
  • Add lots of detoxifying and anti-inflammatory herbs and spice like turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley – hello ethnic foods! …curry, chili, tagines…)
  • Fast at least 12 – 14 hours from dinner to the first meal the next day

Food choices help enable important normal detoxification mechanisms. Fasting signals our immune system to discard old cells and waste, shifting our body into a mode of maintenance and repair.

“The body has detoxification mechanisms that are working all the time, both healthful eating and intermittent fasting accelerates those processes. The body enhances the removal of toxins when not digesting food and burning fatter for its energy needs. Our fat supply stores toxins, and when we lose body fat we release more toxic waste simultaneously. The body also needs adequate phytochemical and antioxidants for the liver to most effectively process fat-soluble toxins so they can be excreted via the urine. Fasting stimulates autophagy, an important self-repair process. Autophagy removes damaged components from cells and tissues.” Joel Fuhrman, How To Live

RECIPE SUGGESTIONS

Breakfast

3 Breakfast Smoothies: Antioxidant, Digestive Healer and Energizer

Golden Tumeric Chia Pudding

Overnight Oats for a Gentle Digestive Cleanse

Overnight Date Oats with Berries

Cozy Pumpkin Porridge

Soups

African Coconut Garbanzo Soup

Spicy Kale and Garbanzo Soup

Tumeric Broth Detox Soup

Oh She Glows Green Soup

Chili and Curry 

Red Lentil Curry

Golden Yellow Lentil Dahl

Dinners

Baked Paleo Meatballs with Kale Pesto

Veggie Loaded Tikka Masala

Quinoa Kale Pesto Bowl

Salads

Kale, Apple Salad

Kale and Brussels Sprouts Salad

Probiotic Beet and Red Cabbage

Master Green Detox Salad

 

For More Empowerment

Dr. Hyman: The Truth about Detoxification

Includes 10 Simple Steps to Enhance Detoxification

Dr. Hyman: 7 Reasons to Detoxify

Dr. Hyman: Ultimate Detoxification Foods

Dr. Axe: Detox Diet

24-Hour Ginger Detox Cleanse Meal Plan

Eating Clean: The 21 Day Plan to Detox, Fight Inflammation and Reset Your Body

 

Originally posted January 2019

5 Anti-Inflammatory Holiday Soups for Brain & Body

Holidays can be stressful. Sugar, heavy meals, and disrupted sleep often leave you feeling foggy or fatigued. Instead of restrictive detoxes, soups offer gentle nourishment that helps your brain and body recover.

Soups provide:

  • Stable blood sugar → more steady energy

  • Reduced inflammation → clearer thinking and calmer mood

  • Detox support → fiber and phytonutrients help the liver and gut

  • Convenience → meal prep makes eating brain-healthy easy

Moreover, soups allow you to eat more greens, beans, crucifers, and herbs, which are packed with antioxidants and anti-inflammatory compounds.

These soups feature brain-nourishing building blocks:

  • carbs from plants — greens, beans, onions, crucifers, rainbow vegetables & herbs
  • spices with powerful anti-inflammatory compounds

ProTip:
Add spices early (to release beneficial oils through heat + fat).
Add fresh herbs at the end (to preserve color, flavor, and micronutrients).

How to make this habit stick

  • double the batch to enjoy all week

  • freeze in mason jars for quick single servings

  • pair with protein if you need more staying power

🧠 Brain-Nourishing Habit:
Soups make it easier to eat more plants, more colors, more spices — without overthinking.

Winter Detox Moroccan Sweet Potato Lentil Soup –  Little Spice Jar

Flavorprint: cumin, coriander, cinnamon, ginger, turmeric
Benefits: blood sugar balance + detox support + warming spices

This soup is fragrant and nourishing. It’s easy to prepare in a slow cooker or on the stove.

Variations:

  • Swap sweet potato for butternut squash

  • Use canned beans instead of lentils

  • Add ground turkey or beef for extra protein

  • Top with mint and pistachios

Tumeric Broth Detox Soup – Feasting at Home

Flavorprint: turmeric, ginger, garlic, cumin, cinnamon
Brain & body benefits: turmeric + ginger support inflammation pathways connected to mood, memory & immune balance

This bright golden broth is an easy base to personalize throughout the week:

  • add greens + legumes

  • add leftover chicken, rice + spinach

  • add shrimp + rice noodles for a nourishing brain-healthy protein boost

🧠 Brain Health Insight:

Turmeric’s active compound curcumin supports neuroplasticity and antioxidant pathways — which are both impacted by holiday stress and sugar.

Green Goddess Soup – Gimme Some Oven

Ever since she was a toddler, my daughter would ask for sopa verde (green soup). To this day it’s still one of her favorites.

Flavorprint: triple greens + lemon
Benefits: gut and liver support + anti-inflammatory

Broccoli, spinach, onions, and beans help feed your gut microbiome. Lemon adds flavor and detox support.

Add for texture & nutrient density:

  • sunflower or pumpkin seeds

  • chopped cilantro or parsley

  • lemon zest for extra detox-supportive flavonoids

Roasted Cauliflower Soup – Lemon Blossoms

Flavorprint: roasted cauliflower, garlic, onion, thyme, bay leaf, nutmeg, lemon
Benefits: anti-inflammatory + detoxification + immune support + gut-brain nourishment

I’m obsessed with the creamy, comforting deliciousness of this soup. Cauliflower is a powerhouse cruciferous vegetable that supports detoxification, immune health, and inflammation reduction. It’s rich in antioxidants like vitamin C, beta-carotene, and sulforaphane, helping protect the body from oxidative stress. Its high fiber content promotes healthy digestion and gut function, while the abundance of phytonutrients supports the immune system — keeping you resilient during the busy holiday season.

Health-boosting ingredients in this soup:

  • Garlic: sulfur compounds support detox pathways and reduce inflammation

  • Onion: antioxidants fight oxidative stress and support immunity

  • Bay leaf: aids digestion and supports detoxification

  • Thyme: antimicrobial, rich in antioxidants to reduce inflammation

  • Nutmeg: anti-inflammatory, antioxidant, supports digestion and circulation

  • Lemon: brightens flavor and adds vitamin C for immune support

Together, these ingredients create a flavorful, nutrient-dense powerhouse that’s perfect for nourishing your body and brain during the holidays.

Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Serving Tip:
Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Peruvian Seafood Stew with Cilantro Broth – Feasting at Home

Flavorprint: cilantro, garlic, peppers, lime
Brain & body benefits: omega-3s + detox-supportive herbs + protein for steady blood sugar

Shrimp are a source of EPA + DHA essential fatty acids, which support cognitive function and inflammation balance — both especially important during disrupted holiday routines.

Cilantro contains polyphenols and flavonoids that support the body’s natural detox systems and may help reduce oxidative stress. Its bright flavor also lifts mood through sensory pleasure — which is a nutrient!

What’s Your Favorite Brain-Healthy Soup?

Share a recipe link or tag me if you make one — your ideas help others nourish resilience too.

For More Empowerment

25 Foods for Detox: Eat This Not That

The Ultimate Detoxification Foods: Dr. Mark Hyman

Updated – originally posted December 2020 

10 Nutrient-Rich Pancake Recipes

You can boost your brain health by eating more carbs from nature. These pancakes recipes are a great way to transition from refined flour/baked good breakfasts to more plants and macronutrient balance. This gives you stable energy and more brain essential vitamins, minerals and phytochemicals.

Pancake toppings

  • Add a dollop of grass-fed butter. Drizzle with real maple syrup.
  • Puree 1 cup of defrosted raspberries or mixed berries (add honey to sweeten to taste)
  • Spread with nut butter and sliced fresh seasonal fruit on top: berries, mango, peach, pear
  • Mix plain grass-fed Greek yogurt with honey to taste, sprinkle chopped nuts on top
  • Mix a tablespoon or two of cream cheese with honey – or raspberry/strawberry preserves-  to taste and spread on top
  • Make “sammie”, a pancake sandwich with above cream cheese, Greek yogurt or peanut/almond butter. Cut in half or in quarters for little hands
  • Berry Chia Jam – Gimme Some Oven

Skip Aunt Jemima and fake “maple” syrup. High fructose corn syrup is an industrial food product, far from “natural” and bad for your health.

[su_expanding_quote_web alignment=”right” source_site=”Dr. Axe” source_url=”https://draxe.com/maple-syrup-nutrition/” full_quote=”Similar to the contrast between whole and refined grains, unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup. When used in appropriate amounts, maple syrup nutrition benefits can include the ability to lower inflammation, supply nutrients and better manage blood sugar.” short_quote=”Unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup.”]

Adjust the recipes to use whole-wheat and/or spelt flour instead of all-purpose flour. You can also replace 1/4 or 1/2 cup of  flour for oats for more fiber and micronutrients.

If a recipe calls for buttermilk

  • mix 1 cup milk with 1 tablespoon apple cider vinegar (or white wine vinegar)
  • let it sit 10 – 15 minutes before mixing in.

After weekend breakfast, place remaining pancakes in a Ziploc bag with parchment paper in between the pancakes. This prevents them from freezing together. Remember to label and date the bag!

Apple Cinnamon Oatmeal Pancakes

Berries and Nut Pancakes

Carrot Cake Pancakes

Cottage Cheese Pancakes from Weelicious

This is a great way to add protein into your pancakes.

Pumpkin Pancakes from Cooking Classy

Modifications:

  • Replace all-purpose from with 1 cup whole-wheat flour and 1 cup spelt flour i
  • Reduce sugar from 1/4 cup to 2 tablespoons.

Rasperwee Pancakes from Weelicious

Modifications:

  • Use half whole-wheat flour and spelt flour
  • Replace agave with honey or brown sugar

Red Beet Pancakes from Weelicious

Smoothie Pancakes from Jamie Oliver

Sweet Potato Pancakes

Green Vegan Pancakes from Weelicious

Modifications

  • reduce the baking soda from 1 teaspoon to 1/2 teaspoon
  • use coconut oil instead of vegetable oil

Which pancakes are you going to make?

Nut Crusted Salmon

This nutrient dense, delicious recipe is also good brain food.

Salmon is rich in Omega-3 essential fatty acids that

  • help build brain cells
  • fight inflammation in the brain and
  • increase production of brain growth hormones that give your brain the ability to grow and change

Nuts have a mix of protein, healthy fats and slow-burning carbohydrates. They’re also rich in fiber, zinc, iron and essential vitamins.

You can add veggies tossed with olive oil, sea salt and minced garlic to roast with the salmon. Some of my favorites are:

  • asparagus
  • green beans
  • broccoli

Leftovers make a filling second meal.

  • Toss roasted salmon and veggies with greens, add rainbow vegges (carrots, bell peppers, tomatoes, etc)
  • Add to a grain bowl, mix in additional veggies and drizzle with balsamic vinaigrette or pesto
  • Make a wrap with pesto and greens

Recipes

Green and White Coleslaw

This simple, versatile cruciferous vegetable slaw is more than just a salad—it’s a brain-nourishing, anti-inflammatory bowl of resilience. Packed with fiber, phytonutrients, healthy fats, and detox-supporting compounds, it makes a perfect side dish or the foundation for a complete meal.

Color My Food Basic Dressing 

Nut Crusted Salmon

This nutrient dense, delicious recipe is also good brain food.

Salmon is rich in Omega-3 essential fatty acids that

  • help build brain cells
  • fight inflammation in the brain and
  • increase production of brain growth hormones that give your brain the ability to grow and change

Nuts have a mix of protein, healthy fats and slow-burning carbohydrates. They’re also rich in fiber, zinc, iron and essential vitamins.

You can add veggies tossed with olive oil, sea salt and minced garlic to roast with the salmon. Some of my favorites are:

  • asparagus
  • green beans
  • broccoli

Leftovers make a filling second meal.

  • Toss roasted salmon and veggies with greens, add rainbow vegges (carrots, bell peppers, tomatoes, etc)
  • Add to a grain bowl, mix in additional veggies and drizzle with balsamic vinaigrette or pesto
  • Make a wrap with pesto and greens

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Crunchy Healthy Broccoli Salad

Some of the most nutrient-dense (nutrients per calorie) foods on the planet are:

  • Greens (including cruciferous like broccoli, cauliflower and cabbage)
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds/Nuts

Eating lots of these vegetables give us optimal amounts of immune-protective micronutrients that can fend of disease.

This salad combines 4 of those superfoods: broccoli, onions, nuts, and berries. It’s a delicious, nutritious way to eat more broccoli and change up dinner salad from leafy greens. Leftovers make a great lunch topped with some chicken and/or leftover grains.

Variations

  • Add leftover bacon, chopped
  • Add avocado, diced
  • Use pumpkin or sunflower seeds instead of nuts
  • Use raisins or other dried fruit instead of cranberries
  • Add 1/2 cup chopped cilantro or parsley
  • Mix in arugula or baby spinach for a more robust salad
  • Add leftover quinoa, brown rice or other grain for a “meal salad”
  • Top with leftover chicken

Delicious No-Oats Oatmeal

Granted it’s not oatmeal but what else to call it? Creamy and satisfying, nutrient-dense and RESTART friendly, this paleo cereal made itself a permanent part of my breakfast rotation. Add “cake-inspired” toppings for visual delight, gratifying contrast of texture and increased nutrient-density.

  • Carrot Cake
  • Lemon Blueberry
  • Apple Pie

What other combinations could you try? Isn’t it a whole new spin on breakfast?!

Veggie-Loaded Egg Bake

Plant-rich and nutrient-dense, use this as a base recipe and mix it up with different vegetables. Add sausage, smoked salmon, leftover chicken, or ground beef. Make a double recipe and enjoy it throughout the week for breakfast or lunch.

Variations:

  • Finely slice kale or Swiss chard, instead of spinach
  • Replace basil with parsley or cilantro. Or other finely chopped herbs such as rosemary, thyme, dill or oregano. If using fresh herbs, use spinach as the greens as it is more neutral than other greens
  • Or use arugula for the greens and skip the fresh herbs
  • Use finely chopped broccoli instead of greens
  • Add other veggies: asparagus, cauliflower, peas, green beens…
  • Add leftover chicken, bacon, sausage, ground beef

Toppings (optional)

  • Chopped fresh herbs
  • Sliced avocado
  • Chopped jalapeño

Serve with green smoothie from Simple Green Smoothie, a bowl of berries or Orange and Pineapple Medley

 

White Bean Dip

We usually have hummus or bean dip in our house. It’s a quick snack with rice cakes, pretzels, carrot/celery sticks. Dips make a great sandwich or wrap spread, simply add shredded carrots, spinach (or other green like arugula, baby kale etc) and a sprinkle of pumpkin or sunflower seeds

It’s also an easy appetizer, served with pita or corn chips or to dress it up, spread on toast squares or triangles with a sprig of herb of choice (pending the variation)

Beans are a pantry staple. A can of white beans can be a dip in 10 minutes.

 

Variation 1: White Bean Black Olive Dip

  • Add 1/4 cup black olives, chopped

Variation 2: Southwest White Bean Dip

  • Add 1 teaspoon turmeric
  • ½ teaspoon cumin
  • 1/4 cup fresh cilantro, chopped
  • Add half a jalapeño, chopped

Variation 3: Herbed

  • 2 tablespoons fresh rosemary (or basil)

Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta

White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale

Turkey Sausage and Garbanzo Soup

Easy to make, simple and delicious this soup is protein-rich and light in carbs.

The original recipe is spicy but because of my daughter, rather than including the jalapeno in the soup itself, I chop it up put on top with the avocado and chopped cilantro when serving.

Variations:

  • Instead of turkey sausage, use Italian sausage or Mexican chorizo
  • Instead of garbanzo, use white beans (or any other beans)
  • Add one or two chopped carrots
  • Add 1 chopped bell pepper (any color)
  • Add one potato, chopped smalle  so it doesn’t prolong  cooking time
  • The last 5 minutes, add spinach, kale or other chopped greens (swiss chard, mustard greens)