Why This Supports Brain & Mental Health

This dish focuses on neuroplasticity and cerebral blood flow.

Blueberries are rich in anthocyanins that accumulate in the hippocampus and enhance neuronal signalling. They have been shown to increase brain-derived neurotrophic factor (BDNF), a key molecule involved in synaptic plasticity and learning.

Raw cacao contains flavanols that stimulate nitric oxide production, enhancing endothelial function and cerebral perfusion. Improved blood flow improves cognitive performance.

Walnuts provide polyphenols and omega-3 fatty acids, protecting neuronal membranes from oxidative stress.

Oats offer beta-glucan fibre, stabilising blood glucose and reducing inflammatory signalling. Stable glucose supply prevents stress hormone spikes that impair cognition.

The result is steady energy, vascular support and antioxidant defence in a comforting, functional breakfast.

Ingredients (Serves 2)

120g rolled oats
1 tsp baking powder
1 tbsp raw cacao powder
1 tsp cinnamon
2 tbsp crushed walnuts
150g fresh blueberries
1 egg (or 1 tbsp ground flax + 2 tbsp water for plant-based)
250ml almond milk
1 tbsp maple syrup
150g thick natural yoghurt (or coconut yoghurt)
Zest of ½ orange

Method

Preheat the oven to 180°C.

In a bowl, combine oats, baking powder, cacao, cinnamon and walnuts.

Whisk the egg, almond milk and maple syrup together. Stir into the dry mixture until fully combined. Fold in most of the blueberries.

Pour into a lightly greased baking dish and scatter remaining blueberries on top.

Bake for 25–30 minutes until set and slightly crisp on top.

Mix the yoghurt with orange zest.

Serve warm with a generous spoonful of orange yoghurt.