Thrive Boldly: Three Brain Power Sandwich
- Carrie Rodarte
- Mar 18
- 2 min read
Updated: Apr 10
Three Brain Power Sandwich
This nutrient-packed sandwich is designed to support all three brains—your head (cognition), heart (emotions), and gut (digestion). It features omega-3-rich mackerel and tuna, fiber-packed whole-grain bread, and gut-friendly fermented veggies for a perfect balance of brain food.
Why This Works for Your Three Brains
Head Brain: Omega-3s from mackerel and tuna improve memory and focus.
Heart Brain: Olive oil, avocado, and leafy greens support emotional balance.
Gut Brain: Sauerkraut or kimchi adds probiotics for gut health.
Ingredients (Serves 1-2)
1 tin of mackerel in olive oil (drained)
1 tin of tuna in water (drained)
1 tbsp extra virgin olive oil
1 tsp lemon juice
½ avocado, mashed
1 tsp Dijon mustard
1 tbsp Greek yogurt (or coconut yogurt for dairy-free)
1 tbsp fermented veggies (sauerkraut or kimchi)
1 handful baby spinach or arugula
2 slices whole-grain sourdough bread (or gluten-free option)
Sea salt & black pepper to taste
Instructions
Mix the filling: In a bowl, mash together the mackerel, tuna, olive oil, lemon juice, mustard, Greek yogurt, salt, and pepper until well combined.
Prepare the sandwich: Spread mashed avocado on one slice of bread.
Layer the toppings: Add the mackerel-tuna mix, fermented veggies, and leafy greens.
Assemble & serve: Top with the second slice of bread and enjoy!
Brain Boosting Tips:
Add walnuts for extra omega-3s.
Use microgreens for added phytonutrients.
Swap the bread for a collard green wrap if you prefer a low-carb option.
This sandwich is easy, delicious, and packed with everything your brain needs to thrive. Let me know if you try it!
Optional for optimal rest and digest:
Drink Pairing & Why
Lemon-Ginger Green Tea Why? Green tea contains L-theanine, which supports a calm, focused mind. The ginger aids digestion, complementing the gut-friendly elements of this meal. The lemon enhances nutrient absorption—especially the iron from leafy greens!
Gratitude & Mantra (Rest & Digest)
Before eating, take a deep breath and repeat:
"May this meal nourish my mind, heart, and body. I eat with gratitude, presence, and joy."
Music to Listen to While Eating
Song: Weightless by Marconi UnionWhy? This ambient track is known to reduce stress and slow the heart rate, helping you relax into a parasympathetic “rest and digest” state.
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