Food can influence your energy levels, mood and mental clarity, which can have a big impact on your productivity and performance during the day. So start the day off well with one of these brain boosting breakfast recipes.
I’m not saying that after you eat these breakfasts you’ll be ready to join MENSA. But there is evidence that the foods they contain could boost your brain power and long-term health.
Each recipe below contains complex carbohydrates. These help to provide fuel for your brain, and because they are low GI they will slowly release the energy to help you maintain focus all morning.
The recipes also include nuts and seeds that contain omega 3’s. These healthy fats are an essential part of the diet. They provides energy, help your brain function at its best and are important because low levels have been linked to depression.
I’ve also picked fruit and/or vegetables that have been associated with improved mental focus, brain functioning and preventing cognitive decline.
You should also remember to stay hydrated. So please drink a big glass of water before you start making your breakfast.
Cereal with berries and chocolate milk
2 portions of fruit
- 1 cup wholegrain cereal of your choice (e.g. puffed rice, corn flakes)
or 1/2 cup granola
- 1 cup rice milk
- 1/2 cup blueberries
- 1/2 cup strawberries
- 2 tbsp mixed seeds (e.g. flax, sunflower, pumpkin)
- 1 tsp cacao powder
- 1 tsp cacoa nibs
- optional: 1 tsp coconut sugar
- Whisk together the rice milk and cacao powder
- Add all other ingredients to your bowl and top with the milk
Did you know: Cacao contains high levels of flavonols, which increase blood flow to the brain and improve cognitive function. Chocolate can also help improve your mood.
Pink Quinoa porridge
2 portions of vegetables
.5 portion of fruit
- 1/2 cup of pre-cooked quinoa
(make it the night before)
- 1 small grated beetroot
- 1.5 cups spinach
- 1/2 cup apple juice
- 1 tsp chia seeds
- 1 tsp cinnamon
- optional: lime juice
- Heat through the quinoa, beetroot, apple juice, chia seeds and cinnamon in a pan until most of the liquid has been absorbed
- Add the spinach and let it wilt
- Transfer your breakfast to your bowl. Squeeze over some fresh lime and top with more cinnamon.
Did you know: Beetroot and spinach contain nitrates. These are converted into nitrites once in your body, which open blood vessels and improve oxygen flow to your brain- especially the bit responsible for higher level thinking!!
Something for the bread lovers
Broccoli pesto on toast
2 of your 5-a-day
- 2 slices whole grain bread (e.g. rye)
- 1 cup steamed brocolli
- 1/2 cup peas
- 1/3 avocado
- 2 tbsp walnuts
- 1/4 cup basil leaves
- grind of black pepper and Himalayan salt.
- optional: 1 large tomato (for an extra portion of veggies), chilli flakes
- blend the brocolli, peas, avocado, walnuts, basil, salt and pepper until smooth (or you can leave it a bit chunky if you prefer).
- toast the bread and top it with the pesto
- add on a sliced tomato, chilli flakes or more pepper.
Did you know: Eating walnuts could reduce your risk of developing neuro-degenerative diseases such as Alzheimers.