Simple, vibrant, and delicious

Eating healthy doesn't have to be a burden. Focus on substitution, adding more healthy foods instead of just restricting unhealthy ones. These recipes are designed for busy people and all palates.

The foundation of well-being

Nutrition isn't just fuel; it's the biological architect of your mood, energy, and cognitive function. Research shows that approximately 95% of serotonin—an important mood stabilizer—is produced in the gut. By choosing whole, nutrient-rich foods, you're not just protecting your physical body; you're nourishing a resilient mind.

Blueberry baked oats

A cozy, fiber-rich start to your morning. Perfect for meal prep and stable blood sugar throughout the day.

Hearty lentil chili

A plant-powered protein punch that is as satisfying as it is nutritious. Great for gut health and inflammation.

Herb-mustard glazed salmon

Rich in Omega-3 fatty acids essential for brain health and glowing skin. Ready in under 20 minutes.

Choosing Your Healthy Fats

Not all oils are created equal. The health of an oil depends on two things: its fatty acid profile and its stability under heat. Choosing the right oil for each task ensures you get the heart-healthy benefits of antioxidants while avoiding the inflammatory byproducts of oil degradation. This guide breaks down the science for your everyday wellness.

The science of the 'Smoke Point'

The smoke point is the temperature at which an oil begins to burn and break down. When this happens, the healthy fats undergo a chemical change, producing free radicals and a bitter flavor.
•Refined Oils: Processed to remove impurities, giving them a higher smoke point but fewer nutrients.
•Unrefined/Cold-Pressed: Mechanically extracted without heat, preserving delicate polyphenols and intense flavor, but they have lower smoke points.

The Quinoa & Kale Brain Power Bowl

This bowl is more than just a meal—it is a functional 'brain-fuel' assembly designed to reduce neuro-inflammation and boost processing speed. By combining the MIND diet's top food groups (leafy greens, whole grains, and healthy fats), you provide your brain with the Manganese, Folate, and Vitamin K it needs to stay young.

Roasted Salmon & Brussels Sprouts

This sheet pan dinner is a power couple of the MIND diet. Wild salmon provides the structural Omega-3 fats (DHA) your brain needs for membrane fluidity, while Brussels sprouts offer a dense supply of Vitamin K and fiber to protect your cognitive processing speed. It's a 25-minute path to total body vitality.

Best oils by cooking method

High heat: Searing & Roasting
When temperatures climb above 400°F, you need an oil that won't oxidize. These stable options protect your heart health while giving you the perfect sear.

Stable for high heat

Avocado Oil: The High-Heat Wellness Hero

Avocado Oil: The High-Heat Wellness HeroAvocado oil is one of the most versatile healthy fats in existence. Unlike most plant oils derived from seeds, it is pressed from the fleshy pulp of the fruit, giving it a unique profile rich in monounsaturated fats and antioxidants. Its standout feature is its extraordinary stability, allowing you to cook at extreme temperatures without compromising your well-being.

Ghee: The Ancient Superfat for Modern Wellness

Often called "Liquid Gold," Ghee is a highly stable, nutrient-dense form of clarified butter that has been a cornerstone of Ayurvedic medicine for over 3,000 years. By removing water and milk solids, you are left with pure butterfat that is exceptionally high in short-chain fatty acids and fat-soluble vitamins, making it a superior choice for both gut health and high-heat cooking.