Sometimes the best brain-boosting meals are the simplest. Roasted vegetables with garlic and olive oil are easy to prepare, full of flavor, and packed with nutrients that support memory and cognitive function. This dish works as a side for lunch or dinner — or even as a meal on its own when paired with a healthy grain like quinoa or brown rice.
Ingredients
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cup carrots, sliced
- 1 red bell pepper, chopped
- 3 garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon dried rosemary or thyme
- Pinch of sea salt and black pepper
Instructions
- Preheat oven to 200°C (400°F).
- Place all vegetables in a large mixing bowl.
- Add olive oil, minced garlic, rosemary, salt, and pepper. Toss until everything is evenly coated.
- Spread vegetables in a single layer on a baking tray.
- Roast for 20–25 minutes, stirring halfway through, until vegetables are golden and slightly crispy on the edges.
- Serve hot as a side dish or with whole grains for a complete meal.
Why This Recipe Supports Memory
- Broccoli and cauliflower are rich in antioxidants and vitamin K, which protect brain cells and support cognitive performance.
- Garlic has compounds that improve blood circulation, supporting better oxygen delivery to the brain.
- Olive oil is a healthy fat that supports brain health and helps absorb fat-soluble vitamins.
- Carrots and peppers provide beta-carotene, which may reduce oxidative stress on the brain.
Tips for Extra Nutrition
- Add a handful of walnuts right before serving for a boost of omega-3s.
- Squeeze fresh lemon juice over the vegetables after roasting to enhance flavor and vitamin C content.
- Make a larger batch and store leftovers — they taste great cold in a salad the next day.