The Smart Diet Recipes (DIY)

Nootropics, often referred to as "smart drugs" or "cognitive enhancers," are substances that people use to boost cognitive function, memory, creativity, and motivation. While many nootropics are synthetic or manufactured compounds, several naturally occurring substances have gained popularity for their potential cognitive benefits. 

Here are some naturally occurring nootropics:

Caffeine: Found in coffee, tea, and some types of nuts, caffeine is one of the most widely used and well-known natural nootropics. It can enhance alertness, focus, and cognitive performance.

L-Theanine: Often paired with caffeine, L-theanine is an amino acid found in tea leaves. It can promote relaxation and reduce the jitters associated with caffeine, leading to improved focus and attention.

Ginkgo Biloba: Extracted from the leaves of the ginkgo tree, this herbal supplement is believed to enhance memory and cognitive function by improving blood flow to the brain.

Bacopa Monnieri: Also known as Brahmi, this herb is commonly used in traditional Ayurvedic medicine. It is thought to enhance memory and cognitive function, and it may have neuroprotective properties.

Panax Ginseng: Ginseng is a popular adaptogenic herb that may help improve memory, concentration, and overall cognitive function. Panax ginseng, in particular, is known for its cognitive benefits.

Rhodiola Rosea: This adaptogenic herb is believed to reduce fatigue, improve mental clarity, and enhance focus. It's often used to combat stress-related cognitive decline.

Lion's Mane Mushroom: This edible mushroom is thought to have neuroprotective and cognitive-enhancing properties. It may support nerve growth factor (NGF) production, which is crucial for brain health.

Ashwagandha: Another adaptogenic herb, ashwagandha, is known for its stress-reducing properties. By reducing stress and anxiety, it can indirectly support cognitive function.

Turmeric (Curcumin): The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant properties that may support brain health. It is believed to protect against cognitive decline.

Omega-3 Fatty Acids: Found in fatty fish like salmon and mackerel, omega-3 fatty acids are essential for brain health. They support cognitive function and may help reduce the risk of cognitive decline.

Phosphatidylserine: This phospholipid compound is found in small amounts in some foods, such as soy, but is often derived from soy or bovine sources for supplementation. It may support memory and cognitive function.

1) Here are two recipes, one for lunch and one for dinner, incorporating ingredients that contain natural nootropics to potentially support cognitive function and overall brain health:

Lunch: Salmon and Avocado Salad with Blueberries

Salmon is rich in omega-3 fatty acids, which support brain health and cognitive function. Avocado provides healthy fats, while blueberries are packed with antioxidants that may protect the brain.

Ingredients:

4 oz (about 113g) cooked salmon fillet

1/2 ripe avocado, sliced

1 cup fresh blueberries

2 cups mixed salad greens (spinach, arugula, or your choice)

1/4 cup walnut halves

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste

Instructions:

• In a large salad bowl, combine the salad greens, sliced avocado, and blueberries.
• Break the cooked salmon into small pieces and add it to the salad.
• In a small bowl, whisk together the extra-virgin olive oil and balsamic vinegar to create the dressing. Season with salt and pepper to taste.
• Drizzle the dressing over the salad and gently toss to combine.
• Sprinkle walnut halves on top for added crunch and brain-boosting benefits.
• Enjoy your salmon and avocado salad with a side of whole-grain bread or a grain of your choice for a well-rounded and brain-healthy lunch.

Dinner: Turmeric Chickpea and Spinach Curry

Turmeric contains curcumin, which has anti-inflammatory and potential cognitive-enhancing properties. Spinach provides essential nutrients, and chickpeas offer a good source of plant-based protein.

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed

2 cups fresh spinach leaves

1 small onion, finely chopped

2 cloves garlic, minced

1-inch piece of fresh ginger, grated

1 can (14 oz) diced tomatoes

1 can (14 oz) coconut milk

1 1/2 teaspoons ground turmeric

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground paprika

Salt and pepper to taste

2 tablespoons olive oil

Fresh cilantro for garnish

Cooked brown rice or whole-grain bread for serving

Instructions:

• In a large skillet, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and grated ginger. Sauté for a few minutes until fragrant and the onion is soft.
• Stir in the ground turmeric, cumin, coriander, and paprika. Cook for an additional minute.
• Add the diced tomatoes and chickpeas to the skillet. Simmer for about 10 minutes, allowing the flavors to meld.
• Pour in the coconut milk and add fresh spinach. Stir until the spinach wilts, and the curry thickens.
• Season the curry with salt and pepper to taste.
• Serve the turmeric chickpea and spinach curry over cooked brown rice or with whole-grain bread. Garnish with fresh cilantro for added flavor.

Enjoy this delicious and brain-boosting dinner with a side salad for a balanced meal.

2) Here are some drinks with natural nootropics that you can enjoy with your meals:

With Lunch (Salmon and Avocado Salad with Blueberries):

Green Tea: Green tea contains L-theanine, which can provide a calm, focused state of mind. It pairs well with the freshness of your salad.

Blueberry Smoothie: Blend blueberries, Greek yogurt, a bit of honey, and a splash of almond milk. Blueberries are known for their antioxidant content, while yogurt provides probiotics that can benefit gut health, which is linked to brain health.

With Dinner (Turmeric Chickpea and Spinach Curry):

Turmeric and Ginger Tea: Brew a warming tea using fresh turmeric and ginger. Turmeric contains curcumin, and ginger is known for its anti-inflammatory properties. Together, they can provide a soothing and cognitive-enhancing beverage.

Coconut Water: Coconut water is not only hydrating but also rich in potassium and other electrolytes. It pairs well with the creamy and spicy curry, offering a refreshing contrast.

Golden Milk (Turmeric Latte): Prepare a golden milk by mixing turmeric, black pepper, and a touch of honey in warm milk (dairy or non-dairy). This combination can be calming and comforting.

Lemon Water with a Dash of Cayenne: Lemon water with a pinch of cayenne pepper can provide a zesty and invigorating option that complements the flavors of the curry.

Remember to stay hydrated with plenty of water throughout the day as well, as proper hydration is essential for optimal brain function. Enjoy these natural nootropic drinks alongside your meals to enhance both the taste and the cognitive benefits of your dishes.