It's not one food or nutrient that keeps your brain healthy. It's the combination of many good foods that works. This is one of a series of simple and delicious brain food recipes designed to feed your head with brain-building nutrients.
Key ingredients and benefits:
Chickpeas. Chickpeas are packed with magnesium, fiber, and protein. Magnesium speeds message transmission in your brain and helps relax blood vessels, allowing more blood to feed your brain.
Tahini and Sunflower Seeds. Along with flavor, texture, and crunch, they provide vitamin E and polyunsaturated fats. These nutrients reduce inflammation and are crucial to brain structure and function, making this sandwich literal food for thought.
1 can chickpeas, rinsed and drained
¼ cup roasted, unsalted sunflower seeds
3 tablespoons vegan mayo (sub tahini for a more earthy, nutty flavor)
½ teaspoon dijon or spicy mustard
¼ cup chopped red onion
2 tablespoons fresh dill, finely chopped
Pinch each salt and pepper
4 pieces rustic bread, lightly toasted
Sliced avocado, onion, tomato and lettuce for serving (optional)
Lemon Tahini Herb Sauce
¼ cup tahini
1 garlic clove, minced
½ lemon, juiced
¼ cup hot water to thin
2 tablespoons chopped dill
Salt to taste
Combine all ingredients for the lemon tahini herb sauce and chill ahead of time.
Add chickpeas to a mixing bowl and lightly mash with a fork for texture.
Add sunflower seeds, mayo, mustard, red onion, dill, salt and pepper to chickpeas and mix with a spoon. Taste and adjust seasonings as needed.
Toast bread and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.