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Easy Brain Food Recipes

Written and verified by Holly Hazen

Easy brain food recipes for people living with migraine. I am thinking easy, fast, and yummy. Things you can freeze, so you have a stash of nourishing food after a long attack. And well... really to have all the time when you don't feel like cooking.

Having said that, this recipe is a single serve (or for 2) because it's just that easy! And best served fresh.

Your brain health can be improved with specific foods. What you eat affects your brain and your whole body. So this first recipe is fish!! Fish is the number 1 brain food.

This recipe could NOT be any easier. Come check it out @migrainesavvyThis recipe for fish soup could NOT be any easier @migrainesavvy

The Magic of Soup

I believe that food is medicine. And one of the best things we can do as people living with migraine is to hydrate. SO I LOVE SOUPS! Not just for this reason, but it is also easy to digest, and warming for the soul.

I love this soup so much I often have it for breakfast. I would consider this a high protein breakfast if you use 85 to 100 grams of fish. I have been working closely with a dear friend who has just won four - yes 4! - Australian titles in weightlifting, and she has given me an idea of what to eat to maintain a weight of 60 kilograms. If you were not training heavily, as I do not, the ideal grams per day for each of three meals would be 65 grams of protein; 19 grams of carbohydrates; 34 grams of fat that totals an amount of 118 grams. Now this is more diet oriented so I won't get into it here, I just wanted to share this bit of information with you regarding the ingredients in this soup. And all my easy brain food recipes.

Plus, I believe that grams are treated differently in the United states than they are here in Australia. Grams are simply a way to measure weight of food, etc. here.

And now on to the recipe.

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This recipe could NOT be any easier. This fish soup is just one of my easy brain food recipes @migrainesavvyThis recipe could NOT be any easier. This fish soup is just one of my easy brain food recipes @migrainesavvy

Easy Brain Food Recipes #1

These are the best choices in fish for brain health:

  • salmon, trout, herring, and sardines

I prefer white fish for this recipe. But it's really up to you. It's delicious with any fish.

Warning ** Fish is high in histamine - so it could be a migraine trigger for you.

Fish, Tomato and Carrot Soup @migrainesavvy
Fish, Tomato and Carrot Soup Option 2 @migrainesavvy
Fish, Tomato and Carrot Soup Option 3 @migrainesavvy


Fish, Tomato and Carrot Soup

This recipe could NOT be any easier. It’s from Dr. Yuwen Lee when I saw her (years ago) in Sydney. It didn't take a lot of convincing me to eat it for breakfast after I tried it once. So don't give up - give it a try first.

Serves: 2

Preparation time: 10-15 minutes

Cooking time: 30 minutes


  • 100-200 grams of white fish, or salmon*
  • 1 carrot, quartered and chopped 
  • 1/2 tomato, or 6 cherry tomatoes cut in half
  • 3 cups of water
  • ¼ tsp sea salt


1. Put the water into a saucepan and add salt and carrots. Bring to a boil for about ten minutes.

2. Add the chopped tomato for about ten minutes.

3. Add the fish* and let it cook for about 5 minutes, until it is cooked through.

* I prefer John Dory or Flathead. You can buy them frozen, so they are at your fingertips to use whenever you need a quick meal.

As I said, I have this for breakfast with my favorite Paleo toast (if I'm wanting more carbs)! It's also especially great in winter.

Now be sure to let me know what you think when you try this recipe out. You can contact me here.

Fish Soup Nutritional PanelFish Soup Nutritional Panel

Check out my new cookbook on this very topic

FOOD & DIETS  Related Articles


Easy Brain Food Recipes References:

1. Dr. Yuwen Lee's Blog -