Breakfasts To Boost Brainpower – 1 Week Menu
I’m not sure if it’s because I’m in exam mode, Easter break shut down or this cool weather has just crept up on me – but I sure do need some extra brainpower to get through my days at the moment, especially for the week ahead – and there’s no better time to get a mental leg up than for my most important meal of the day – Breakfast!
A lack of quality food in the morning can lead to low blood sugar levels, which in turn can make you feel tired, irritable and easily distractible. So my plan for this week’s breakfast incorporates foods shown to keep brain cells healthy and stave cognitive decline, including berries, nuts, olive oil, whole grains, fish, and more—all power nutrients great for your whole body too.
- Wednesday: Apple Pie Porridge
A warm embrace on a cold day, this Apple Pie Porridge will remind you of a delicious apple pie, but will leave you feeling energised and ready to start the day ahead. Wholegrains like oats are great brain stimulators because they contain a high percentage of folate that can boost your blood flow to the brain. The walnuts, chia seeds, and chopped apple really bulk up this dish and all have their own brain boosting benefits! Must I add what an apple a day keeps away? To make: In a medium sized pot over medium heat, whisk together the 1/3 cup oats, chopped apple, 1 tbsp chia seeds, 1 and 1/4 cups soy or almond milk, 1 tbsp pure maple syrup, 1 tsp cinnamon, 1/4 tsp ginger. Heat over medium heat, stirring often. When the mixture thickens and the liquid is absorbed, it is ready. Sprinkle with chopped walnuts, a pinch of cinnamon, and a drizzle of pure maple syrup.
- Thursday: Berry-Banana Smoothie
A quick breakfast for the morning you need to wake up and run; you can even blend up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fibre from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch. To make: Blend a cup of soy or rice milk with ½ cup of frozen berries (include blueberries and acia berry if you have any), ½ a banana, 1 tbsp flaxseed oil, and 1/3 cup high-fiber cereal like oats or grains. I prepare it takeaway ready in a plastic cup and straw to drink in the car.
- Friday: Egg Wrap
Fried eggs become healthier when you cook them with brain-smart olive oil; add some avocado which is known to increased oxygen and blood flow to the brain, tomatoes, and spinach which slows down the effects of age-related declines in brain function and helps protect the brain from stress. Make it: Fill 1 whole wheat (or wheat free wrap) with 2 slices tomato, some avocado, baby spinach leaves, and 2 eggs fried in 1 tsp olive oil. Optional: If you have a tin of black beans – throw them in to add some extra legume protein punch. Eat with 1 small apple. Toast the outside of the wrap for extra crunch.
- Saturday: Smoked Salmon and Avocado on Wholegrain Toast
Salmon is one of the best sources of omega-3 fatty acids essential for a healthy mind. Use it, along with avocado, to top whole-grain toast for a filling, fibre and energy boosting meal. Make it: Top 2 slices whole grain toast with a quarter of ripe avocado and smoked salmon. Serve with fresh sprouts and a fresh orange juice.
- Sunday: Protein Blueberry Pancakes
Indulge in something delicious and healthy with these gorgeous high protein, antioxidant rich pancakes. They are so good you won’t even believe they are healthy! To make: In a blender combine 6 egg whites, 1 cup of oats,1 cup low fat cottage cheese, lemon zest, vanilla, and pinch of salt. Blend for a smooth consistency. Heat a non-stick pan over medium heat, pour batter in batches. Sprinkle a few blueberries on batter as desired. Flip and cook other side. Transfer to a plate, top with more blueberries, lemon zest, and a drizzle of maple syrup. Enjoy!
- Monday: Berry Crunchy Bircher Muesli
This is high in fibre, protein, antioxidants and essential fatty acids. I like to make enough for a few days but only serve 1 cup and eat with other fresh fruit. Soak with coconut milk to add to this great energy boost meal. To make: Soak 2 cups of oats (or mixed grains), 2 tablespoons of nuts and seeds (slithered raw almonds, pumpkin seeds and sunflower seeds – add linseed and sesame seeds if you have in pantry), coconut flakes and sultanas in coconut milk (or apple juice if preferred) and leave overnight. Mix through 1 cup grated apple, 1 cup of soy or plain yoghurt, lemon juice and honey. Serve with mixed berries, strawberries, blueberries, raspberries and a sprinkle of cinnamon.
- Tuesday: Seeded Yogurt
Yogurt helps improve alertness and memory and flaxseeds contain healthy fats which can help to keep your brain functioning at its optimal level and improved memory, so enjoy a cup of low-fat yogurt sprinkled with flaxseeds to enjoy a boost in brain power. Add a sprinkle of pumpkin seeds to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills. Washing down your brain-boosting breakfast with a cup of strong green tea for added benefits. Make it: Layer 3/4 cup low-fat plain yogurt or goats milk yogurt with 1/2 cup shredded coconut, 1/4 cup high-fibre cereal (I use Kapai Puku), 1 tbsp chopped walnuts, 1/4 banana, sliced, and 1/4 c berries.
Your memory, attention span, and ability to learn will benefit from the healthful foods you’ll be choosing!! Check out more recipes at www.anappleadaynutrition.com.au
Breakfasts To Boost Brainpower – 1 Week Menu
My plan for this week’s breakfast incorporates foods shown to keep brain cells healthy and stave cognitive decline, including berries, nuts, olive oil, wholegrain, fish, and more—all power nutrients great for your whole body too. Your memory, attention span, and ability to learn will benefit from the healthful foods you’ll be choosing!!