Eating for brain health

In conversation with Kimberley Wilson

This month’s interview is with the amazing brain health legend, Kimberley Wilson. Among her many talents, she is a chartered psychologist, award-winning food producer with a degree in nutrition, and the author of How to Build a Healthy Brain (2020) & Unprocessed (2023 - out now!). Her work is completely changing the game and has certainly helped shape the way I think about “feel good” food.

After my conversation with Kimberley, I’ve shared a recipe that, to me, sums up everything she is about. So scroll down, it’s a goodie!

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In a nutshell, what do you do and how did you get there?
I am a Chartered Counselling Psychologist with a Master degree in nutrition. I work at the intersection of food and psychology, which includes the role of nutrition on brain and mental health, our relationships with food and, increasingly, advocating for fairer access to healthy food for everyone.

When do you feel your best? / What makes you feel your best? 
Professionally, when a patient has a breakthrough; they do something brave, stand up for themselves, set a new healthy boundary. That’s always a brilliant feeling.

Personally, being with the people I love, over food. Long. Languorous lunches with friends, having people over for the weekend and overfeeding them, Easter dinner.

Please share some of your feel good tips (for morning, day time and evening)?
I am always slightly annoyed with how good I feel after a workout, but if that’s what my body wants, who am I to argue? And a workout in the morning does set me up nicely for the day ahead.

For me it’s also important to not work and eat at the same time. I always stop for my meals so that I can really enjoy them.

What’s your favourite season? 
Summer. Bright mornings fill me with optimism, all my favourite fruit is in season, and I love the bright colours of summer clothes.

I know you love cooking  - what’s the ingredient you couldn’t live without or best sums you up?
Probably chilli flakes. They are the thing I reach for first when I think a dish needs something.

In general, I love a condiment! Relish, pickle, chutney, chilli crisp, mustard, harissa…I love a dollop of intense flavour on my plate.

What is your fave comfort meal?
Tonkotsu Ramen.

What’s your afternoon pick me up?
Probably a little walk to blast away the cobwebs. Or some kitchen prep with my favourite music playing very loudly.

A ‘chore’ you find satisfying and relaxing? 
Ha! None of them!

A book you’d recommend we read immediately
Either Viktor Frankl’s Man’s Search for Meaning or Seneca’s essay The Shortness of Life.

They complement each other really. Get clear on your priorities and stop wasting your life trying to impress people you don’t even like.

Tell us about a small business you love
I don’t know if it counts as a business but I love the Vittles newsletter. Brilliant, fresh independent food writing.

Kimberley Wilson is a chartered psychologist, author and visiting lecturer working in private practice in central London. She is a former governor of the Tavistock and Portman NHS Mental Health Trust and the former chair of the British Psychological Society’s Training Committee in Counselling Psychology. She is an award-winning food producer with a degree in nutrition, and the author of How to Build a Healthy Brain (2020) & Unprocessed (2023 - out now!).

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Roasted white beans with caesar-style tahini dressing

3 tbsp ghee or olive oil
400g tin of white beans or chickpeas, drained and rinsed
1 tsp dried thyme or rosemary
1 handful of walnuts or pecans
1 handful of bread, cut into 1cm chunks
1 Little gem lettuce
1 head of red chicory or another little gem lettuce
Sea salt and black pepper

For the tahini dressing:
2 anchovy fillets (from a jar or tin)
2 1⁄2 tbsp tahini (stirred well in the the jar first)
1 garlic clove
3⁄4 tsp Dijon mustard
2 tbsp extra-virgin olive oil
3 tbsp lemon juice
1 handful of grated Parmesan or other hard cheese, plus extra to serve

Preheat the oven to fan 220°C/gas mark 9, then place 11⁄2 tablespoons of the ghee in a large roasting tray and pop in the oven to heat up.

Meanwhile, dry the beans well in a tea towel to ensure they don’t spit in the hot ghee. Once the tray is hot, remove from the oven and toss the beans in the melted ghee or oil, along with a good pinch of salt and pepper and the dried herbs, then spread out in a single layer and roast for 15 minutes. Add the rest of ghee and the nuts and bread chunks, toss everything together well and spread out again into a single layer, then pop back in the oven to cook for another 10 minutes. Remove the tray from the oven and let the roasted bean mixture cool for 10 minutes, if you’ve got time, as they will crisp up more as they cool.

Meanwhile, add the dressing ingredients to the small bowl of a food processor, along with about 4 tablespoons of water, then blitz to combine. Season with salt and pepper and add 1–2 tablespoons of water if the dressing needs thinning down.

Slice off the ends of the lettuces and separate leaves, then wash and dry really well so that the dressing doesn’t slide off the leaves. Arrange haphazardly on a big serving platter. Scatter the roasted bean mixture over the leaves, drizzle over half of the dressing and sprinkle with extra grated cheese.