BRAIN FRIENDING SHARING PLATTER 

This simple platter is easy to prepare and perfect for sharing with friends or family. Because food and conversation are both powerful ways to support brain health.

Time:  15-20 mins

Serves: 4 – 6 people

 

Ingredients:

Choose a mixture from each group below. The aim is a variety of colours, flavours and textures to stimulate your brain and memory:

Colour:

• Grapes – Provide polyphenols linked to healthy blood flow and cognitive function.
• Carrot sticks – Contain antioxidants and fibre to support overall brain and gut health.
• Capsicum strips – Rich in vitamin C and carotenoids which support healthy brain ageing.
• Cherry tomatoes – Contain lycopene, an antioxidant associated with brain protection.
• Celery sticks – Provide crunch, hydration and fibre with minimal blood sugar spikes.

Gut Brain Foods:

• Sauerkraut or kimchi
• Natural fermented pickles

Healthy Fats:

• Guacamole – Avocado provides monounsaturated fats that support blood flow and brain cell health.
• Olives – Contain healthy fats and polyphenols linked to reduced inflammation.
• Extra virgin olive oil dip for breads – Rich in anti-inflammatory compounds and associated with Mediterranean-style brain health benefits.

Protein:

• Smoked salmon – Rich in omega-3 fats which support brain structure, communication and memory.
• Hummus – Combines fibre + protein + healthy fats for sustained brain energy.
• Cheese – Provides protein and calcium – best paired with fibre-rich foods.
• Edamame – Plant protein plus folate and fibre for brain support.
• Greek yoghurt dip – Protein-rich and supports gut health, which influences brain function.

 Crunch:

• Chia or flaxseed crackers – Contain plant-based omega-3 fats and fibre.
• Wholegrain crackers and/or breads – Provide slow-release carbohydrates to fuel the brain steadily
• Walnuts – One of the best-known brain-supportive nuts due to omega-3 content.
• Almonds – Provide vitamin E which may help protect brain cells from oxidative stress.
• Pumpkin seeds – Rich in magnesium, zinc and iron — important for attention and cognitive performance.

Preparation:

1. Choose a large platter or board as your serving tray
2. Add your dips and protein first – Spoon hummus, Greek yoghurt dip, guacamole and/or olive oil into small bowls.
3. Add protein options such as smoked salmon, or edamame around the platter.
4. Create colour zones – Arrange colourful fruit and vegetables in small groups around the board. Aim for a mix of colours (blue, red, orange, green and yellow) to maximise variety and nutrients.
5. Add healthy fats – Place olives, walnuts, almonds, pumpkin seeds etc where they can be easily reached.
6. Add crunch and slow-release energy – Fill gaps with wholegrain crackers, seed crackers, or small pieces of wholegrain pita or toast.
7. Balance sweet and savoury – Add berries, grapes etc for a brain-friendly sweet option alongside savoury ingredients.
8. Serve and share

Brainfit tip:

As you share the platter, try asking one thoughtful question of each person, such as:

• What’s been the best part of your week?
• What’s something small that made you smile recently?
• What’s a favourite meal or recipe you remember from childhood?
• What’s something new you’ve learned recently?
• What’s the best advice someone has ever given you?

These small conversations are powerful brain training. Better conversations create deeper thinking, stronger connection and richer memory pathways. Your brain loves meaningful interaction

 

ENJOY!

We are delighted to know that you care about keeping your brain and memory sharp.  If you have a favourite recipe that you would like to share with our Brainfit® Community, please email us the details and we will look to include it in an upcoming newsletter.