3 Brain-Powering, Kid-Friendly Breakfast Ideas

I'm really into brain health. I think it's fascinating how sensitive our brains are and how what we eat and drink can drastically effect how our brains function. One of the best books I read last year was Genius Foods by Max Lugavere and it really propelled me to start thinking about why we teach kids in school so many amazing life skills and we expect them to sit still and engage and learn and absorb all the information we throw their way and yet we don't teach them (or their parents) how to optimize their brain function for just that.

One of my {many} goals for my girls is to teach them how to fuel their brains for success BEFORE they're off to fend for themselves at college. Good habits start young and feeding kids (and ourselves - let's be real) foods that support healthy brains at breakfast can be a game changer for mood, energy, and performance. Here are 3 ideas for brain-positive breakfasts that kids will actually want to eat (because at least in my house nobody is touching any smoked salmon at 6:30am)…

Blueberry Oatmeal Smoothie: blueberries, oatmeal, spinach, almond milk, honey, ice, sprinkle of cinnamon blended together in high speed blender.

• The Brain Boosters -

Blueberries - the poster child for brain food, blueberries are antioxidant powerhouses that protect our brains from degeneration and stress.

Oats - the grain FOR the brain; oats are a good source of B vitamins, potassium and zinc - all which help the brain function at the optimal level.

Spinach - jam-packed with good-for-your-brain nutrients with the star of the show being the B vitamin folate which has been shown to reduce levels of homocysteine - a compound that is toxic to your neurons (hint: the basic working unit of your brain).

Upgraded Breakfast Sandwich: scrambled egg, mashed avocado, shredded spinach, salt and pepper on toasted, thin-sliced Dave's Killer Good Seed bread.

• The Brain Boosters -

Egg - the choline found in the yolk of an egg is absolutely essential for mood, memory, and mental function; egg is also a good source of B vitamins folate and B12 of which the link has been made between deficiency of these and depression.

Avocado - with plenty of vitamin K and folate, avocados help improve overall cognitive function - particularly memory and concentration. Not to mention your brain is the fattiest organ in your body and needs the healthy fats found in avocados for fuel.

Seeds - nuts and seeds are good sources of vitamin E which is essential for boosting cognitive function

Coconut Yogurt & Nut Butter Bowl: unsweetened coconut yogurt, scoop of almond butter, frozen (or fresh) berries, finely chopped walnuts, drizzle of honey

• The Brain Boosters

Coconut Yogurt - dairy-free and filled with probiotics; a happy gut = a happy brain*

Almond - almonds are relatively good sources of lean protein for a boost of energy, brain cell repair and improved cognitive functions including memory.

Berries - berries get their superpowers from carotenoids and flavonoids - two classes of phytochemicals with antioxidant and anti-inflammatory properties that are important dietary components in memory performance.

Walnuts - 60 percent of your brain is made up of DHA - an omega-3 fat found in walnuts (among other foods). I like to finely chop the walnuts to sprinkle on top, especially for kids who may not be ready for large, crunchy chunks.

*NOTE: you could sub regular dairy yogurt for the coconut yogurt but keep in mind too much dairy can be inflammatory - ultimately having the opposite effect on your brain. I like the unprocessed nature of homemade coconut yogurt - it’s tasty and so good for your tummy. Here's a super simple coconut yogurt tutorial.

Mother's Day Brunch Recap

The Mother’s Day Brunch I requested was a success! Mason so graciously hung out with the girls while I cooked and enjoyed some solo time in the kitchen without anyone crying (ok, there was crying but I wasn’t responsible for dealing with it…) or asking me for a snack. All the food turned out so well and when we sat down to eat, I was relaxed and happy. What a gift! If you missed my email last week, here’s the Mother’s Day brunch menu - click the photo of the menu to get a PDF with recipe links.

I think my stand-out favorites were the fruit with the honey lime sauce and the vegetable frittata - both was so simple but felt fancy and tasted amazing. And the crowd favorite? The sweet potato biscuits! I used gluten-free flour and they turned out perfectly. If you make them, let me know. Hope everyone else enjoyed their Mother’s Day Weekend. Now we’re off and running to the final school days and summer break!

Here the Sweet Potato Biscuit recipe - the tweaks I made are bolded and the biscuits still turned out so well!

Sweet Potato Biscuits from Once Upon a Chef

Ingredients:

3/4 cup cooked mashed sweet potato (from one large sweet potato)

1/3 - 1/2 cup whole milk, as needed (I used unsweetened almond milk)

1-1/2 cups all-purpose flour, spooned into measuring cup and leveled-off with back edge of knife (I used Bob’s Red Mill GF 1:1 Baking Flour)

2 tablespoons cane sugar (I used Swerve Granular Sugar Replacement)

1 tablespoon baking powder

1 teaspoon salt

6 tablespoons cold unsalted grass-fed butter (I used Kerrygold), cut into small chunks

Directions:

1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.

2. In a small bowl, whisk together the mashed sweet potatoes and 1/3 cup milk. Set aside.

3. In the bowl of a food processor fitted with the metal blade, combine the flour, sugar, baking powder and salt; process for a few seconds to mix. Add the chunks of cold butter, then pulse a few times until the mixture resembles coarse meal with some pea-size chunks of butter within. (If you don't have a food processor, this can be done by hand with a pastry cutter or your hands.)

4. Transfer the flour mixture to a medium bowl, then add the sweet potato mixture and fold gently to combine. Add the remaining 3 tablespoons milk a little at a time until the dough is just moistened and holds together (you may not need all of it).

5. Sprinkle a small handful of flour on a work surface. Turn the dough out onto the surface and knead lightly 2 or 3 times with the palm of your hand until the mixture comes together. Pat the dough into a 3/4-inch round. Using a 2-1/2 inch-round biscuit cutter or glass, cut the dough into biscuits. Gently press the scraps into another round and cut out more biscuits. Place the biscuits onto the prepared baking sheet and bake until golden on the bottom and firm to the touch, 12-14 minutes. Serve warm with honey butter.