You must have seen or known some older adults with sharp and active brains, busy working, jogging, pursuing hobbies etc. whereas others of the same age may not be doing that well mentally.

It is a known fact that as we grow old, our brains as well as our bodies grow old with us. Brain cells degenerate with time and our memory, focus and cognition can get affected gradually. Many people, as they age, may also develop dementia, a progressive cell degeneration disease of the brain.

However, eating healthy and brain rich foods has been proven to improve mental health and make the brain sharper. Some brain friendly foods such as leafy greens, avocado, beetroot, salmon, fatty fish, berries, nuts, etc. provide nutrients, minerals, potassium, omega 3 fatty acids, etc. to your brain that make it stronger and sharper.

Vegetarians sometimes face problems with brain sharpening foods as they do not consume fish such as salmon. However, the good news is that vegetables are loaded with dietary fibers, vitamin A, and minerals s that keep the brain agile. The good thing is that vegetables are also low on calories compared to other food groups. Vegetables can also be very delicious to eat, when used in the right recipes and combinations. Here are our 5 favorite  vegetable meals options for every time of the day.

1. Breakfast – Egg veggie casserole

Egg veggie casserole

Breakfast is the most important meal of the day and is crucial to your mental health. All the more reason that it should be tasty, refreshing and nutritiously loaded. This egg and veggie casserole ticks all of these requirements:


  • 2 eggs
  • Onion diced 2 tbsp
  • Zucchini sliced 2 tbsp
  • Broccoli chopped 2 tbsp
  • Spinach chopped 2 tbsp
  • Organic coconut oil 1 tsp
  • Salt as per taste


  • Preheat the oven to 180°C
  • Whisk the eggs well
  • Add in the seasoning and the veggies
  • Grease an oven safe dish with coconut oil
  • Pour in the egg and veggie mixture in the dish
  • Bake for 20-25 minute until cooked well and golden
  • Serve

3. Soup – Spicy carrot soup

Spicy carrot soup

Soups are very nice, warm and comforting in the winters or when you feel under the weather. Soups are nutritionally dense but low on calories. This recipe of spicy carrot soup is a must try for a healthy brain, body and a happy you!


  • Olive oil 2 tbsp
  • Yellow onion chopped 1 cup
  • Carrots cut, peeled and diced 3 cups
  • Vegetable broth 2 ½ cups
  • Cumin powder 1 tbsp
  • Turmeric powder ½ tsp
  • Chilli powder ½ tsp
  • Organic honey 1 tbsp
  • Lemon juice 1 tsp
  • Salt as per taste
  • Pepper as per taste
  • Well stirred yogurt ½ cup


  • Take a large saucepan
  • Heat the oil
  • Saute onions for 2 minutes
  • Add in carrots and saute them also until slightly soft and browned
  • Add the broth along with the seasoning
  • Bring to boil
  • Lower the flame and cook covered for 20 minutes until carrots have softened
  • Remove from heat and cool down
  • Puree in batches
  • Add in honey, lemon juice, salt and pepper
  • Serve with yogurt drizzled on top (optional)

3. Salad – Lemony, cabbage coleslaw with avocado

Lemony, cabbage coleslaw with avocado

Health experts recommend a daily intake of 9 servings of fruit and vegetables in a day. This is not an easy target to achieve nor do most people find consuming so many vegetables tasty. However, with this yummy coleslaw recipe, you will be able to consume may servings of vegetables in one tasty go! The cherry on top is that it requires no cooking and the pop of color is so pleasing to consume.


  • Finely chopped green and purple cabbage 3 cups
  • Yellow, red and orange bell peppers chopped ½ cup
  • Avocado 1
  • Red onion 2 tbsp
  • Lemon juice 3 tbsp
  • Chia seeds 2 tbsp
  • Cilantro 2 tbsp
  • Sea salt as per taste
  • Ground black pepper as per taste


  • Combine the vegetables in a salad bowl. Toss to combine
  • Add in the avocado, seasonings, chia seeds, lemon juice and cilantro.
  • Combine gently
  • Chill 2 hours before serving

4. Side dish – curried roasted cauliflower

curried roasted cauliflower

Cauliflower is a nutritional powerhouse and pleasing to the eyes with white, green, yellow and purple cauliflower varieties available. This recipe uses the nutritious vegetable and provides a lip smacking side dish that people and even toddlers happily replace with oil laden French fries. Try it if you do not believe me!


  • 1 cauliflower head cut into florets
  • Coconut oil melted 2 tbsp
  • Curry powder 1 tbsp
  • Turmeric 1 tsp
  • Salt as per taste
  • Paprika 1 tsp
  • Cilantro for garnish


  • Preheat oven to 230°C
  • Stir in curry powder, turmeric, salt, paprika with the melted oil
  • Toss in the cauliflower florets with the oil mixture
  • Be sure to evenly coat
  • Spread cauliflower in a baking dish and cook until lightly browned for 15 minutes
  • Serve with cilantro garnished on top.

5. Main course – Bean burgers with spicy guacamole

Bean burgers with spicy guacamole

These vegetarian burgers are even fit for a non-vegetarian! The spices along with the guacamole give the burgers a Southwestern kick! The beans and avocado give the meal a rush of nutrients, minerals and anti-oxidants. Pair the burger with a side of salad and sweet potato baked fries and you have a sure shot winner!


  • Quinoa 1/4th cup
  • Water ½ cup
  • Olive oil 3 tbsp
  • Red onion ½ cup+ 2 tsp
  • Garlic minced 1 clove+1 clove
  • Pinto beans 2 ½ cups
  • Paprika 1 tsp+1 tsp
  • Ground cumin powder ½ tsp
  • Cilantro chopped 3 tbsp
  • Cornmeal 3 tbsp plus as required for coating
  • Salt as per salt
  • Ground black pepper as per taste
  • Whole wheat hamburger buns 6
  • Lettuce leaves 6
  • Tomato slices 6
  • Avocado 1


  • Bring water to boil
  • Add quinoa and boil until water is absorbed
  • Heat 1 tbsp oil over medium heat.
  • Add ½ cup onion and garlic. Cook until fragrant
  • Add beans, paprika, cumin, and mashed beans.
  • Transfer to a boil and let the mixture cool.
  • Add the cooked quinoa, 3 tbsp cornmeal, salt and pepper to taste.
  • Mix well
  • Form 6 patties and coat with cornmeal
  • Cook the patties in a preheated oven at 200°F
  • Heat the oil little by little and evenly toast the buns until golden and crispy.
  • To make the guacamole, mash the avocado, stir in 3 tbsp cilantro, lemon juice, 2 tsp onion, onion, garlic, salt and paprika.
  • Form the burgers laying the lettuce and tomato on top of the bun and topping with bean patties. Top with cheese, ketchup, mayonnaise as per need.

The above recipes are just some of my favorites. I hope you find them as tasty as I do! Whether you are a vegetarian or a carnivore, remember to eat healthy and clean! Now healthy eating is not just about the body. What you eat affects your brain and hence, you should make a conscious effort to eat the most nutritious items for the sake of your future well-being.