A Taste of Italy: A Brain-Boosting Burrata Salad | Mental Health Recipes

When you think of Italy, I bet one of the first things that pops to mind is pizza, pasta, salads, and more! It’s undeniable that one of the most amazing things about the country is it’s food.

Plus, the way Italy approaches food peels everything back to the basics - Italians know how to keep things simple with fresh ingredients and bring it all together in a way that nourishes both the body and the soul. 

Burrata, a creamy, delicate cheese from the southern region of Puglia, is the perfect example of this philosophy. Paired with ripe tomatoes, fresh basil, and a drizzle of olive oil, this simple burrata salad captures the essence of Mediterranean eating. It’s light, vibrant, and full of flavor!

Burrata Salad for Your Mental Health?

Yes! This salad offers up some incredible nutrients and flavors. Plus, it’s super super easy to make. In fact, there’s barely any mixing or anything involved. Really, all you need to do is chop up a few tomatoes and throw all the ingredients in a bowl together.

This salad is best served alongside salmon (maybe in a pasta or on a pizza!). 

How This Easy Burrata Salad Elevates Your Mood

The gut and the brain don’t exist in isolation. What we feed our gut actually has a pretty direct impact on how we feel! And new research continues to prove this to be true. So, how is this reflected in this yummy Italian salad? Let’s get into it.

Arugula for Brightness & Sharpness

This peppery, nutrient-rich vegetable is packed with folate - a B vitamin essential for neurotransmitter production and mood regulation. Low folate levels have been consistently linked to a higher risk of depression and cognitive decline. 

But just four packed cups of arugula provide a significant boost of this vital nutrient, supporting the production of serotonin, dopamine, and norepinephrine - the neurotransmitters that influence mood, motivation, and focus.

And arugula’s benefits don’t stop there. 

It’s also a great source of vitamin K, which emerging research suggests plays an important role in maintaining brain cell structure and supporting long-term cognitive health. 

On top of that, its naturally occurring nitrates help improve blood flow to the brain, enhancing oxygen delivery and potentially sharpening cognitive performance - especially during tasks that require sustained attention.

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Tomatoes Bring the Antioxidants

Rich in lycopene, a powerful antioxidant capable of crossing the blood-brain barrier, cherry tomatoes help protect delicate neural tissue from oxidative stress. This protection plays an important role in maintaining cognitive function and may even lower the risk of neurodegenerative diseases and mental health conditions.

They’re also a great source of vitamin C, which does double duty in the brain: it’s essential for producing neurotransmitters. It also acts as a cofactor in converting dopamine into norepinephrine. 

Vitamin C also helps regenerate vitamin E, another crucial antioxidant for brain protection. And with a healthy dose of potassium, cherry tomatoes support proper nerve signaling, helping you think clearly and react quickly!

Burrata Opts for Freshness

While often viewed as an indulgence, burrata cheese contributes valuable nutrients for mental health. This fresh cheese provides high-quality protein, delivering amino acids like tyrosine and tryptophan that serve as precursors to essential neurotransmitters. 

For instance, tyrosine is converted to dopamine, supporting motivation and reward processing, and tryptophan becomes serotonin, influencing mood and sleep quality.

Burrata also contains vitamin B12, a nutrient found almost exclusively in animal products and essential for maintaining the myelin sheath that protects nerve fibers. B12 deficiency is strongly associated with cognitive impairment, depression, and memory problems. 

Lastly, the calcium in burrata plays a role in neurotransmitter release and nerve signal transmission, while its fat content aids in absorbing fat-soluble vitamins from other ingredients.

Extra Virgin Olive Oil Adds a Little Extra!

The three tablespoons of extra virgin olive oil in this salad provide monounsaturated fats and polyphenols that are particularly beneficial for brain health. The Mediterranean diet, rich in olive oil, has been repeatedly associated with reduced cognitive decline and lower rates of depression. 

Olive oil's oleocanthal compound further has anti-inflammatory properties similar to ibuprofen, helping reduce brain inflammation linked to cognitive impairment and mood disorders.

The healthy fats in olive oil also improve the absorption of fat-soluble vitamins A, D, E, and K from other ingredients. In other words, it can ensure you’re getting all the other nutrients you can from this yummy salad.

Let’s Talk About Basil & Balsamic

Fresh basil leaves contribute aromatic compounds like linalool and eugenol, which have been shown to have anti-anxiety and mood-enhancing properties. Basil also provides vitamin K and manganese, supporting overall brain health. Some studies suggest that simply inhaling basil’s aroma can reduce stress and improve mental clarity.

Balsamic vinegar, while used in smaller quantities, contains acetic acid and antioxidants that may help regulate blood sugar levels. As you may know, stable blood sugar also helps keep our mood stable and prevents cognitive fog.