Live Wisely: Recipes as a Map: Play with Your Food

Think of these recipes in the Three Brain Cookbook as a map, not a strict set of directions. The destination? Nourishing your head, heart, and gut brains. But how you get there? That’s totally up to you.

Not a fan of salmon? Swap it for tofu, tempeh, or even chickpeas. Can’t find quinoa? Brown rice, farro, or even lentils will get you there. Don’t love turmeric? Ginger or cinnamon can bring warmth in a different way.

The key is understanding why each ingredient is in the recipe—what it does for your body, mind, and emotions—and then finding an alternative that works for you. Cooking should be about joy, intuition, and creativity, not stress and rules.

So, play with your food. Enjoy the ride. Because no matter which path you take, as long as you're nourishing yourself with intention, you’re on the right track.

Gut Brain (Courage & Digestion) Substitutions

(For recipes that support gut health and resilience)

• Oats → Quinoa, Brown Rice, or Chia Pudding

• Almond Milk → Any nut milk, dairy, or coconut milk

• Walnuts/Almonds → Sunflower seeds, pumpkin seeds, pecans

• Honey → Maple syrup, date syrup, mashed banana

• Turmeric → Ginger, cardamom, cinnamon (all gut-friendly and anti-inflammatory)

Golden Rule: Stick with whole grains, warm spices, and fiber-rich toppings to keep the gut happy.

Head Brain (Focus & Clarity) Substitutions

(For brain-boosting meals)

• Tuna → Salmon, sardines, mackerel, cooked lentils, or walnuts

• Avocado → Hummus, tahini, Greek yogurt, cashew cream

• Spinach → Kale, arugula, Swiss chard, microgreens

• Whole Wheat Wrap → Sourdough bread, lettuce wrap, brown rice wrap

• Green Tea → Matcha, yerba mate, black tea, rosemary tea

Golden Rule: Prioritize omega-3s, healthy fats, and leafy greens to fuel brainpower.

Heart Brain (Love & Connection) Substitutions

(For heart-nourishing meals)

• White Beans → Chickpeas, lentils, kidney beans, butter beans

• Tomatoes → Roasted red peppers, pumpkin, beets (for a different kind of richness)

• Olive Oil → Avocado oil, ghee, coconut oil (but olive is best for the heart!)

• Garlic → Shallots, leeks, or extra herbs for flavor

• Red Wine → Pomegranate juice, hibiscus tea, kombucha

Golden Rule: Focus on vibrant reds, healthy fats, and fiber-rich ingredients to nourish the heart.

Final Thought: Cooking Should Feel Like Freedom

No need to stress if you don’t have the exact ingredients. Trust yourself—your body knows what it needs. And the beauty of food is that there’s always another way to nourish yourself.

So swap, adjust, and make it your own. 

Play with your food. Enjoy the ride.