Brain Healthy Breakfast Smoothies

Here is quick, delicious, nutritious brain-healthy breakfast.

Benefits

  • Stable energy: you get all macronutrients in a glass which will provide stable energy and balance your blood sugar
  • Sharper focus: focus determines how efficiently you process information. By taking sugar and refined foods out of breakfast, you help reduce inflammation that contributes to brain fog
  • Better memory: when your brain is inflamed, it can affect your ability to form short-term memories and also connect to long-term member.
  • Better mood: Inflammation and fat dysregulation resulting from poor food choices tap into flight-fight and anxiety-driven centers of your brain. By providing your brain instead with stable and efficient source of energy from high-nutrient foods, it becomes easier to reduce anxiety and depression. Your neurotransmitters will be stable rather than firing in an chaotic, anxiety-producing pattern = promoting feelings of happiness and sense of peace
  • Reduce risk of cognitive decline: medical studies indicate nutrient deficiency (vitamins C,E, B12, B 6 and beta-carotene is linked to cognitive impairment. These breakfast smoothies pack in brain essential vitamins, minerals, phytochemicals and healthy fats.
  • Stronger immune system:
  • Fast food: Fresh is best. You can store in a mason jar with a lid – or another airtight container – for 24 – 72 hours. This minimizes oxidation which breaks down nutrients and changes the color. Shake well before drinking

Basic formula

  • Liquid: Nut milks, oat milk, grass-fed whole dairy milk, kefir, coconut water, filtered water
  • Leafy greens: spinach, baby kale, mix of greens
  • Nature’s fats: seeds (chia, flaxseed, hemp seed, sesame, pumpkin, sunflower and/or nuts (almond, cashews, pecans, walnuts, nut butters)
  • Fruits: use organic if it’s on the Dirty Dozen list, go seasonal to increase the diversity of micronutrients, use shredded veggies (carrots, beets, zucchini) or pureed (beet pumpkin, sweet potato, butternut squash). Red/purple fruits are especially rich in brain-boosting phytochemicals
  • Spices: allspice, cocoa, cinnamon, ginger, tumeric (with a pinch of black pepper)
  • Sweeteners: Add bananas or dates. use nature’s sweeteners: honey, maple syrup, molasses or stevia

Starting combinations

Berry Almond Joy

  • 1 cup frozen berries for the fruit
  • 2 tablespoons coconut
  • 2 tablespoons almond butter

Chocolate Strawberry

  • 1 cup strawberries for the fruit
  • Add 2 tablespoon unsweetened cocoa to the spices

Ginger Spice

  • 1 tablespoon ginger, peeled and grated
  • 1/4 teaspoon turmeric
  • Pinch of black pepper (to activate tumeric)

Mango Lassi

  • 1 cup mango for the fruit
  • kefir for the liquid
Brain Healthy Breakfast Smoothies
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Servings Prep Time
2 5 minutes
Servings Prep Time
2 5 minutes
Brain Healthy Breakfast Smoothies
Print Recipe
Servings Prep Time
2 5 minutes
Servings Prep Time
2 5 minutes
Ingredients
Adjust servings:
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Instructions
  1. Place milk in blender. Add seeds, spices and leafy greens. Blend thoroughly.
  2. Add fruit, blend. Add ice and blend.
  3. If you find it needs sweetening, use a banana or 3 - 4 dates. Skip the sugar. If that's a deal breaker, add 1 tablespoon honey, maple syrup or a pinch of stevia (make sure there are no additives)
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Nutrient Rich Granola

Homemade granola + good fats is an excellent transition from breakfast cereal. Enjoy with whole-milk Greek yogurt or kefir for sustained energy and to avoid blood sugar spikes.

  • Quick, easy and robust breakfast
  • Never boring because there are so many combinations
    • Spices
    • Nuts/seeds
    • Dried fruits (add AFTER baking)
    • Fresh fruits – bring seasons into my breakfast bowl – berries, peaches, and plums in the summer, sweet potato and pumpkin in the fall, cranberry, and gingerbread flavor in the winter.
  • Mix into fruit salad
  • Use for chia pudding toppings
  • Sprinkle on top of oatmeal or quinoa breakfast bowls for texture contrast

Variations:

  • Almond joy: use almonds for the chopped nuts, add 2 cuts shredded, unsweetened coconut. Optional – add 1/4 teaspoon almond extract when mixing melted coconut oil and maple syrup
  • Orange Cranberry: zest 3 – 4 oranges (depending on the size and how distinct you want the orange flavor) and mix in to the oats. After baking the oatmeal, add 1 1/2 cup dried cranberries
  • Banana Bread: Add 2 pureed bananas to the melted coconut oil and maple syrup mix
  • Lemon Poppyseed: zest 3 lemons, add zest to oats. Add 1/4 cup poppyseed
  • Pumpkin pie: Add 1 tablespoon pumpkin spice mix to the oats. Mix 1 cup pumpkin puree with melted coconut oil and maple syrup
  • Moroccan Sweet Potato: Add 1/2 tablespoon Golden Milk spice blend to the oats. Add 1 cup sweet potato puree
  • Gingerbread Granola: Add 1 teaspoon ground ginger, 1 teaspoon cloves, 1/2 teaspoon nutmeg


Color My Food Granola
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Servings
8 servings
Servings
8 servings
Color My Food Granola
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Servings
8 servings
Servings
8 servings
Ingredients
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Instructions
  1. Preheat oven to 325. Mix oats and cinnamon in a big bowl. Mix in chopped nuts
  2. Melt coconut oil, stir in maple syrup. Mix well
  3. Pour melted coconut oil and maple syrup over oats. Mix well.
  4. Line two baking sheets with parchment paper. Spread half of granola on each
  5. Bake at 325 for 30 minutes.
  6. Add 1 tablespoon ground flaxseed and/or hemp hearts to each serving before eating.
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Delicious No-Oats Oatmeal

Granted it’s not oatmeal but what else to call it? Creamy and satisfying, nutrient-dense and RESTART friendly, this paleo cereal made itself a permanent part of my breakfast rotation. Add “cake-inspired” toppings for visual delight, gratifying contrast of texture and increased nutrient-density.

  • Carrot Cake
  • Lemon Blueberry
  • Apple Pie

What other combinations could you try? Isn’t it a whole new spin on breakfast?!

Delicious No-Oats Oatmeal
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Servings
4 servings
Servings
4 servings
Delicious No-Oats Oatmeal
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Servings
4 servings
Servings
4 servings
Ingredients
Carrot cake Topping
Lemon Blueberry Topping
Apple Pie
Adjust servings: servings
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Instructions
Non-oatmeal
  1. Mix all the dry ingredients in a bowl.
  2. Mix in milk
  3. Cover and refrigerate overnight
  4. In the morning separate a desired portion size and warm up on the stove top. You can also eat it at room temperature or cold like overnight oats.
  5. Add topping of choice and enjoy!
Carrot Cake Topping
  1. Put shredded carrot, conut and chopped walnuts on top of non-oatmeal. Enjoy!
Lemon Blueberry
  1. Mix in lemon zest, top serving with blueberries and chopped nuts.
Apple Pie
  1. Over serving of non-oatmeal top with chopped apple, walnuts, and a generous dusting of ground cinnamon
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Healthy Quinoa and Fruit Breakfast Porridge

Porridge does not induce visions of delicious food but oh lala a warm bowl on a cold morning is soooo comforting.
Because I often get asked for gluten-free ideas, particularly for breakfast, I’ve been playing with quinoa options. The result perfectly fits the dictionary description of porridge.

1. a food made of oatmeal, or some other meal or cereal, boiled to a thick consistency in water or milk.

The way to take porridge from boring bland to something to look forward to by adding in fruits. Here are some ideas to start; the options are innumerous – let’s play with flavor and textures and know that with variety we get a broader range of nutrients.

Variations
After spooning quinoa porridge into a bowl add mix-in of choice
Banana Berry: 1 sliced banana, 1/2 cup blueberries (or any berry).
Carrot Cake: 1 grated carrot, 2 tablespoons coconut, 2 tablespoons chopped pecans (or other nut)
Apple Pie: 1 chopped apple, 1/4 cup chopped walnuts
Pumpkin Pie: add 1/2 cup pumpkin puree and
Customize! Using whatever fruits — apples, peaches, nectarines, oranges, mango, raspberries, strawberries, blueberries or whatever you have in your fridge — and nuts or seeds – walnuts, almonds, pumpkin – on hand.

Use leftover quinoa to make breakfast in minutes. Simply warm up 1/2 cup milk in a saucepan, add 1/2 cup cooked quinoa. Stir occasionally, adding milk to preferred consistency, until it’s warm Serve with toppings of choice per above variations.

Healthy Quinoa and Fruit Breakfast Porridge
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Servings
2 servings
Servings
2 servings
Healthy Quinoa and Fruit Breakfast Porridge
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Servings
2 servings
Servings
2 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Place quinoa, cinnamon stick and 2 cups milk in a saucepan.
  2. Bring to a boil, immediately turn down heat to simmer and cover.
  3. Stirring occasionally, cook for 20 minutes, until quinoa is uncurled and soft.
  4. Add milk to the desired consistency. Sweeten to taste with maple syrup or honey.
  5. Top with fruit and nuts. Apple Pie: 1 chopped apple, 1/4 cup chopped walnuts
  6. Banana Berry: 1 sliced banana, 1/2 cup blueberries (or any berry).
  7. Carrot Cake: 1 grated carrot, 2 tablespoons coconut, 2 tablespoons chopped pecans (or other nut)
  8. Pumpkin Pie: add 1/2 cup pumpkin puree and Customize!
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Veggie-Loaded Egg Bake

Plant-rich and nutrient-dense, use this as a base recipe and mix it up with different vegetables. Add sausage, smoked salmon, leftover chicken, or ground beef. Make a double recipe and enjoy it throughout the week for breakfast or lunch.

Variations:

  • Finely slice kale or Swiss chard, instead of spinach
  • Replace basil with parsley or cilantro. Or other finely chopped herbs such as rosemary, thyme, dill or oregano. If using fresh herbs, use spinach as the greens as it is more neutral than other greens
  • Or use arugula for the greens and skip the fresh herbs
  • Use finely chopped broccoli instead of greens
  • Add other veggies: asparagus, cauliflower, peas, green beens…
  • Add leftover chicken, bacon, sausage, ground beef

Toppings (optional)

  • Chopped fresh herbs
  • Sliced avocado
  • Chopped jalapeño

Serve with green smoothie from Simple Green Smoothie, a bowl of berries or Orange and Pineapple Medley

 

Veggie Egg Bake
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Servings
4 servings
Servings
4 servings
Veggie Egg Bake
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Preheat oven to 375 degrees. Brush a baking dish with butter or olive oil.
  2. Combine all vegetables, garlic and pepper. Add optional meat and mix well. Pour into casserole dish.
  3. Whisk eggs with milk and pour over vegetables.
  4. Top with cheese
  5. Bake for 50 - 55 minutes or until eggs are cooked through.
Recipe Notes

http://www.nutritionistreviews.com/2016/01/spinach-and-bell-pepper-egg-bake-fitbit.html

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Carrot Cake Pancakes

Delicious, nutritious! I love the fact that I can put 3 cups of carrots into breakfast and my family will gobble it up. As always, I make a double-batch to freeze for later in the week.

I originally found this recipe on Pinterest, but significantly reduced the sugar and used whole-wheat flour.

Variations:
• Use half grated carrot and half grated apple
• Use grated carrot and grated raw beet
• Use only whole-wheat flour but increase the milk by 1/4 – 1/3 cup
• Serve with vanilla Greek yogurt, or plain Greek yogurt mixed with honey and top with chopped nuts of choice

Carrot Cake Pancakes
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Servings
8 - 10 pancakes
Servings
8 - 10 pancakes
Carrot Cake Pancakes
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Servings
8 - 10 pancakes
Servings
8 - 10 pancakes
Ingredients
Adjust servings: pancakes
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Instructions
  1. Mix flour, sugar, baking power, pumpkin pie spice, baking powder, baking soda and salt.
  2. In another bowl whisk eggs. Whisk in milk, vanilla and melted butter (or coconut oil).
  3. Pour wet ingredients into dry ingredients and mix until combined.
  4. Stir in shredded carrots, chopped nuts, and chia; add coconut if using.
  5. Heat pancake griddle or large skillet over medium-high heat and brush with butter or coconut oil. Scoop about 1/4 cup batter into skillet, turn down heat to medium and cook 3 – 4 minutes per side until golden.
Recipe Notes
  1. Can add half Greek yogurt and half milk for more protein
  2. Always serve with fat from nature (a bit of butter on the pancake and/or protein (a scoop of Greek yogurt, quality sourced breakfast sausage)
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Mango Lassi Overnight Oats

Lassi is a yogurt-based milkshake or smoothie Indian style. They come in all kinds of flavors, but I absolutely adore mango lassis. And I adore cardamom.

Sprinkle granola or chopped nuts on top for the contrast of the crunch.

This is an outrageously delicious way to start the day. It’s like dessert for breakfast!

Mango Lassi Overnight Oats
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Servings
2 servings
Servings
2 servings
Mango Lassi Overnight Oats
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Servings
2 servings
Servings
2 servings
Ingredients
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Instructions
  1. Mix oats, cardamom, chia and flaxseed.
  2. In food processor or blender, puree 1 cup diced mango with milk, Greek yogurt and honey. Stir into mixed oats. Cover and refrigerate.
  3. Place the remaining 1/2 cup mango into a covered container and refrigerate.
  4. In the morning layer overnight oats and diced mango in a bowl. Enjoy!
Recipe Notes

Jump start a second breakfast by making a double batch of the oats, cardamom and milk. The next day I mix it with shredded carrot or apple, or both. YUM!

Or mix in any summer fruit (peach, plum, berries). YUM!

 

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Cranberry Orange Sauce

More than of recipe, this is a launching point for cranberry sauce.

And not just for Thanksgiving.  In the Good Mood Red Foods category, cranberries are rich in flavonoids which can help improve memory and brain function.

This sauce can be used so  many ways. Here are a couple of ideas:

  • Add to a bowl of oatmeal — or quinoa porridge mhhmmm so seasonally delicious
  • Mix into plain Greek yogurt with granola for breakfast or dessert
  • Top pancakes or waffles as an alternate to syrup.
  • Mix into Greek yogurt or cream cheese and make pancake (waffle or muffin) “sammies” (sanwiches) for breakfast on the go or an afternoon snack.
  • Use it on crostini or crackers for an appetizer: spread soft goat cheese (or cream cheese), top with cranberry orange sauce and chopped chives or green onion.

Variations:

  • Rather than orange zest, use lemon or lime zest
  • And add 1 – 2 tablespoon minced fresh ginger
Cranberry Orange Sauce
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Makes about 3 cups
Servings
3 cups
Servings
3 cups
Cranberry Orange Sauce
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Makes about 3 cups
Servings
3 cups
Servings
3 cups
Ingredients
Adjust servings: cups
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Instructions
  1. If using frozen cranberries, first defrost before using.
  2. Combine ingredients in medium saucepan; bring to boil over medium heat, stirring until sugar dissolves.
  3. Cook until cranberries are tender and mixture thickens, stirring occasionally, about 12 minutes. Remove from heat.
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Arugula Frittata

Frittatas are started in an oven-safe skillet cooked on the stovetop and then finished in a pre-heated oven.

I like making them for brunch, but frittatas are also fabulous way to use leftovers and make a
quick lunch or dinner. Simply beat eggs, mix in leftover cooked vegetables and or meats (I’ve used chicken, sausage, even leftover chili) and pour into a hot oiled skillet, for a few minutes until the outer edges are set. Then transfer the pan to the oven to finish cooking.

Cut frittata in slices and serve. They are tasty at room temperature and not just hot-out-of-the-oven.

I used arugula because we had a bunch in our farm share. but I’ve also spinach, baby kale, even chopped beet greens or large leaf (Tuscan or Lacinto) kale – it just depends what greens I have on hand.. If using kale, remove the thick stalks and chop.

The cheese is optional; for special treats or entertaining guests  Gruyere or Fontina are my choice.
I sometimes skip the milk also, but the consistency of the frittata is creamier and fluffier with dairy milk — especially whole milk.
Wondering what’s the difference between frittatas and omelets?

And I like these tips on How to Make a Perfect Frittata 

Arugula Frittata
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Servings
4 servings
Servings
4 servings
Arugula Frittata
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Preheat broiler.
  2. Whisk together eggs, milk, cheese salt, and pepper until combined.
  3. Heat in olive oil in a 10-inch ovenproof skillet over moderate heat. Add kale stirring occasionally, until it begins to wilt.
  4. Add minced garlic and cook another minute or two, stirring.
  5. Pour well-beaten eggs into skillet and cook, undisturbed over moderate heat until it’s mostly set, about 5 minutes.
  6. Transfer to preheated oven and broil until eggs are just set, about 2 minutes.
Recipe Notes

An original Color My Food recipe

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Spinach Pancakes

These pancakes from weelicious are yummy and fun. Move over green eggs and ham! I always love an opportunity to punch up the nutrition in breakfast and this is a perfect example. I also love tempting kids to eat something they might not otherwise want to. So without hinting at the reason for the green, I simply made them for brunch on a St. Patrick weekend and everyone, even the littlest guest, all of 18 months, ate their fill.

Because I usually don’t have buttermilk, I mix 1 cup milk with 1 tablespoon apple cider vinegar (or white wine vinegar) and let it sit 10 – 15 minutes before making the recipe.

 

Spinach Pancakes
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Spinach Pancakes
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Ingredients
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Instructions
  1. In a blender, combine the spinach, buttermilk, egg, and oil and blend
  2. until smooth.
  3. In a separate bowl, whisk together the remaining ingredients.
  4. Mix the wet ingredients into the dry ingredients until just combined.
  5. Heat a large pan or griddle over medium heat and grease with butter or expeller-pressed canola oil.
  6. Pour about 1 tablespoon of the pancake mixture onto the griddle, cook about two minutes.
  7. Flip the pancakes and cook for one minute longer and serve.
Recipe Notes

Modified from Weelicious.com: Spinach Pancakes

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