A brain boosting day for your kids

Are your kids getting the right nutrients to support their cognitive function, creativity, mood and improve their memory?

Here is an example of brain-boosting food for you to get some ideas!

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Breakfast:

Blueberry overnight oats with chia and flax seeds

Ingredients

  • ½ cup rolled oats
  • 1 tsp chia seeds
  • 1 tsp ground flax seeds
  • 1/4 tsp ground cinnamon
  • 1 tbsp of coconut syrup
  • Tip of a spoon of sea salt
  • ½ cup coconut milk
  • ½ cup coconut yogurt
  • Blueberries (handful)
  • Sliced almonds (handful)

Procedure

  1. Combine the oats, chia seeds, ground flax seeds, cinnamon, coconut syrup, and sea salt. Add in the coconut milk and coconut yogurt.
  2. Stir everything together and put the mixture in a jar
  3. Refrigerate overnight.
  4. In the morning, place the mixture in a bowl or serve directly from the jar.
  5. Sprinkle some sliced almonds and fresh blueberries or goji berries.

Why is this such a good idea?

It’s something that you can make ahead, can be eaten on the go, the ingredients of the topping can change to other superfoods for the brain (the oats are fuel, the flax seeds provide omega 3, the berries contain powerful antioxidants), is filling, kids can prepare, is cheap and it is also a great way to kickstart the day of your kids!

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MORNING SNACK:

Green apple cookies

Ingredients

  • 1 green apple
  • ½ cup of almond butter
  • ¼ cup of walnuts in small pieces
  • ¼ cup of shredded coconut
  • ¼ cup of dark chocolate

Procedure

Cut the apple into slices

Add the almond butter on the slices

Add the rest of the ingredients on the top

Why is such a good idea?

Great idea to make your kids eat their fruit, plus we are adding walnuts and dark chocolate, both of which are brain boosters!

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LUNCH:

Salmon avocado nori rolls

Ingredients

  • 6 sheets of nori seaweed
  • 1 cup of uncooked quinoa (can be brown rice or berry rice also)
  • 2 cups of water
  • 1 cup of cooked salmon
  • 1-2 tbsp. of tamari sauce
  • ½ large avocado (in slices)

Procedure

  1. Cook the quinoa and leave it to cool down until is slightly cool (is better to use warm quinoa than an already prepared one).
  2. Lay a sheet of nori and add 2 tbsp of the quinoa, pressing it together into the nori so it sticks.
  3. Add a tbsp. of the salmon and 3 slices of avocado, on the bottom part of the quinoa.
  4. Wet your fingers so I will help with the rolling, and roll the nori.
  5. Repeat the same procedure with the rest of the sheets and then cut them all with a knife.
  6. Serve with tamari sauce in the portion your kid will eat and enjoy!!

Why is such a good idea?

It’s an omega 3 rich lunch! Omega 3 is a brain boosting nutrient proven to improve memory cognitive performance, and it’s found in both seaweed and the salmon. It is also easy to pack or take away if your kids have lunch at school. Great option since most of the kids love seaweed!

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AFTER SCHOOL:

Green Smoothie

Ingredients

  • 2 cups of spinach
  • 1 banana
  • ½ cup of strawberries
  • ½ tbsp. of almond butter
  • 1 cup of almond milk (unsweetened)
  • ½ cup of coconut water

Procedure

Blend all the ingredients together and serve

Why is such a good idea?

Great idea for an brain and energy booster! So they can perform on their after-school physical activities or be concentrated and creative doing the homework!

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DINNER

Avocado Salsa

Ingredients

  • 1 medium diced tomato
  • 1/4 cup of chopped red onion
  • ½ medium diced avocado
  • ½ tbsp of olive oil
  • 1 tbsp of lime juice
  • Tip of a spoon of sea salt
  • Tip of a spoon of ground black pepper
  • 2 tbsp of chopped cilantro leaves

Procedure

  1. Mix the tomato, the red onion, and the avocado in a bowl
  2. In a separate small mixing bowl, whisk together olive oil, lime juice, sea salt and pepper until well blended.
  3. Pour this mixture of the oil over the avocado mix, add cilantro and then toss mixture to evenly coat
  4. Serve with home made tortilla chips

Why is such a good idea?

It’s always difficult to make kids eat onions, tomatoes and avocados in a salad. This salsa gives you an option for them to eat a healthy salsa or dip style, since most of the kids love the chips and salsa idea. Well, this salsa will also give them the benefit of increasing their blood flow of nutrients and oxygen to the brain and will prevent  degenerative problems on the brain cells.

When it comes to the nutrition of your kids, go beyond healthy meals, this means go for brain boosting food!

 

 

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About the Author

marcela prats

Marcela is a Nutritionist and Dietitian, with a specialisation in Sports Nutrition. She earned her undergraduate degree in Human Nutrition at the University of Costa Rica in 2008, then completed her master’s degree in Human Movement and Integrative Health with emphasis on Athletes and Sports Nutrition in the Universidad Nacional de Costa Rica in 2010.  Marcela dedicated the past ten years to Muay Thai and holds the WBC Asia World Championship.

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