3 Delicious, Brain-Supporting Sauces From A Nutritional Psychiatrist

There's nothing that makes it less exciting to eat nutritious foods than dry, bland dishes. When it comes to spending time in the kitchen, whipping up a meal you're proud of, adding a delicious sauce to the mix will take your cooking from just OK to incredible. As a nutritional psychiatrist, one of the things I love about making sauces from scratch is I can include strategic ingredients to support brain health—so you're left feeling great both physically and mentally.

Looking to add some intrigue to your cooking with homemade sauces to benefit your body and mind? Here are my three favorite go-to sauces to elevate any dish, all of which incorporate brain-nourishing ingredients. Check out the video above for a demo, or find the full recipe below:

Fermented foods like miso paste are particularly great for reducing inflammation in the gut, which directly connects to the brain via the gut-brain axis. The avocado oil in this recipe is rich in healthy fats, which lend their own powerful brain benefits—but extra-virgin olive oil is another great option, especially if you want to turn the sauce into a dressing.

If you're looking for a flavorful and brain-healthy pasta sauce or marinade for your favorite protein source, a kale and walnut pesto will not only enhance the flavor profile of your meal but also support your brain and gut function. Kale is packed with folate, which can promote a positive mood, and it's also loaded with prebiotic fiber, which will allow for an even healthier gut microbe. Let's not forget walnuts, which are rich in omega-3 fatty acids to fuel the brain. Why buy your pesto at the store when you can make a brain-nourishing recipe from home?

Healthy fat is the common thread tying each recipe together, and my curry leaf and carrot yogurt dressing is no exception. Here, I use avocado oil to help bloom the spices, which enhances the flavor and wakes up the nutrient bioactives. Turmeric is a classic inflammation-easing spice, and fresh curry leaves are intricately tied into Ayurvedic tradition to improve both digestion and mood. Carrots are high in carotenoids, linking back to cognitive wellness and a positive mood.