Summer eating has a lot going for it. Meals outside, fresh ingredients, food shared with people you love.
What you might not realize is that some of the best BBQ ingredients are also among the most powerful foods for your brain. Omega-3 rich salmon. Anti-inflammatory turmeric. Lycopene-packed tomatoes. Folate-rich avocado.
Here are 5 recipes worth putting on the menu at your next gathering.
1. Thai Coconut Grilled Chicken Tenders
Grilled chicken tenders in a Thai curry and coconut marinade, served with a sweet and spicy coconut turmeric dipping sauce.
Chicken is a rich source of choline, a nutrient essential for memory and brain cell communication. The turmeric dipping sauce adds an extra brain health boost. Curcumin, turmeric’s active compound, has been shown to reduce inflammation in the brain and support cognitive function over time.
Gluten-free, dairy-free, and genuinely crowd-pleasing.
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2. Harissa and Honey Salmon
A bold, sweet and spicy salmon with a harissa marinade served over a bed of peppery arugula.
Salmon is one of the most studied brain foods there is. It’s high in omega-3 fatty acids, particularly DHA, a fat that supports memory, helps reduce cognitive decline, and keeps brain cells communicating properly. Nutritionists often recommend aiming for two servings of fatty fish per week.
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3. Za’atar Grilled Tomato & Eggplant Bake
A flavourful grilled dish with tomatoes and eggplant seasoned with za’atar, built for the BBQ.
Tomatoes are rich in lycopene, a powerful antioxidant linked to protection against oxidative damage in the brain. Eggplant contains nasunin, a compound that helps protect brain cell membranes. Together they make a colourful, plant-forward dish that earns its place at the table.
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4. Peach and Tomato Caprese Salad
A vibrant summer salad with ripe peaches, tomatoes, and fresh mozzarella. Simple ingredients, beautiful result.
Peaches are loaded with vitamin C and antioxidants that help reduce inflammation in the brain. Paired with tomatoes, another lycopene-rich superfood, this salad is one of the easiest and most brain-friendly sides you can bring to a BBQ.
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5. Avocado, Tomato and Cucumber Salad
A fresh, simple salad with creamy avocado, ripe tomatoes, and cool cucumber. Ready in minutes.
Avocados are high in folate and healthy monounsaturated fats that support blood flow to the brain. Research has linked folate to a reduced risk of brain tangles associated with Alzheimer’s disease. A great alternative to the usual potato salad, and it pairs with anything off the grill.
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You don’t need to overhaul the way you eat to support your brain.
Choosing the right ingredients at your next BBQ is a good place to start. Fresh, seasonal, and shared with people you care about — that combination does more good than most people realize.
Enjoy the summer.
