The Mind Meal

This recipe is an example of how you could combine a range of proteins, omega-3 fats, vitamins, wholegrains and healthy gut foods in a single meal. It’s also low in sugar, caffeine and additives. 

Serves: 2–4 people

Time: about 20 minutes Skill level: very easy

Main course: pasta with pesto and oil-rich fish

You will need:

  • 250g packet of wholemeal pasta 
  • 100g jar of pesto 
  • 180g tin of tuna in brine or water 

Why not swap in: gluten-free pasta; nut and dairy-free pesto; any oil-rich fish, such as salmon, sardines or mackerel; soybeans; roasted butternut squash. 

How to make it:

  1. Cook the pasta in boiling water following the packet instructions, then drain the water.
  2. Add 3 tablespoons of pesto to the drained pasta and mix together.
  3. Open the tin of fish, drain the liquid, stir the fish into the pasta and serve. 

Side dish: avocado salad and seeds

You will need:

  • 250g mixed lettuce leaves 
  • 1 ripe avocado 
  • 50g of seeds (sunflower and pumpkin) 

Why not swap in: spinach or watercress leaves; other seeds, such as flaxseed, linseed or a mixture; a light drizzle of olive oil. 

How to make it:

  1. Wash the salad leaves, and place on a dish. 
  2. Remove the skin and stone from the avocado, slice it up, and add the slices to the salad.
  3. Sprinkle the seeds over the top and serve. 

Dessert: fruit & yoghurt

You will need:

  • fresh fruit (such as 1 apple and 1 banana) 
  • 8 dried apricots 
  • 40g broken walnuts 
  • 4 spoonfuls of plain probiotic yoghurt 

Why not swap in: any fresh fruit, such as strawberries or pears; any dried fruit, such as cranberries; any nuts, such as almonds or pecans; dairy-free yoghurt. 

How to make it:

  1. Wash the fresh fruit and cut into small pieces (removing core if you want). 
  2. Rinse the dried apricots, cut them into quarters, then put them in a bowl with the yoghurt and fruit. 
  3. Serve with walnuts sprinkled over the top. 


For other recipe ideas, you can refer to the Centre for Health Protection website.

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