Whether you are cooking for kids who need healthy minds as they head back to school or for yourself as you age and focus on longevity and good brain health, look to leafy green vegetables, whole carbohydrates, legumes, and fruits.
Leafy vegetables are especially important, as they are high in folate, and may help reduce the risk of Alzheimer’s and brain atrophy. But the folate in leafy greens also helps young brains grow and remember facts, and can provide them with better focus and steady energy to help avoid those midday crashes.
Whole grains like brown rice, farro, oatmeal, quinoa, and barley are packed with disease fighting fiber, according to Prevention magazine. Those grains have essential minerals like iron that help carry oxygen to the brain, and that in turn can improve concentration. Their slow-release carbs help to steady blood sugar which helps mood stability and prevents irritability. In other words, it will keep you from coming home hangry.
Here’s how to incorporate these good foods into every meal:
Breakfast
Steel cut oatmeal with fresh berries (also on the top 10 list of brain healthy food) is the perfect start to everyone’s day.
Eggs and beans are high on the list of quality brain food. Beans are a staple in the Mediterranean diet and eggs are high in choline, which has been shown to reduce inflammation.
Lunch
Hard boiled eggs are great for breakfast, but can also star in the lunch box. Carrots and hummus are another option that offers lots of protein and some fiber along with nutrients to provide steady energy and focus all day.
For a side dish in the lunch box, try no-bake energy bites. Simply mix rolled whole oats with a seed butter, honey, and dark chocolate chips, and then roll them into bite-sized balls.
Or throw in a piece of dark chocolate (it should contain at least 70 percent cocoa or higher to get the most brain boost) or enjoy it yourself in the afternoon with a cup of coffee, as both dark chocolate and coffee are on the list of top foods for brain health. Dark chocolate boasts loads of antioxidants and there are several amazing options.
Dinner
My favorite recipe (which my kids absolutely loved and requested on repeat) was Walnut Kale Pesto (see recipe). Walnuts contain ALA omega-3 fatty acids, which are great for brain function. Combined with the kale and olive oil, this pesto offers mega-benefits for brain health.
But besides all that, it is delicious room temp so it works great in the lunch box tossed with pasta, mini mozzarella balls, and sweet cherry tomatoes. Or you can spread it on a whole wheat wrap, layer mozzarella, roll tightly and slice into pinwheels.
Salmon and chicken are also great options. Salmon (I only buy wild caught) is full of omega-3 fatty acids, and chicken or turkey are lean proteins that have choline and iron, which support cognitive function.
What you do not see on this list are sugar, processed foods, or cold cuts with nitrates, which contain an excess of sodium, preservatives and saturated fats. All of these foods are linked to a variety of health issues, including high blood pressure and heart disease, and can up your chances of developing cancer. Sugar and processed food do not help settle a little one who may already struggle with focus.
As I get older, I notice the effects of sugar on my body and how tired and achy it makes me because of the inflammation it causes. But I love sweets, so if I do indulge, I try to stick to homemade treats.
Taking care of our brains no matter our age has taken center stage in the health conversation. Whether you’re a kid or the parent of one (or two or three), eating these superfoods will go a long way — but so will getting outdoors for fresh air, exercise, and eight hours of sleep.
Fusilli with Kale & Walnut Pesto and Tomatoes
(serves 4)
Ingredients:
⅓ cup plus 2 T. walnuts
1 bunch kale, thick stems discarded, tear leaves
1 cup grated Parmesan, plus more for serving
1 small clove garlic
Kosher salt & black pepper
½ cup olive oil
¾ lb. fusilli
1 tomato, cored and diced, or a big handful of cherry tomatoes, halved
Directions:
Heat oven or toaster oven to 350° F. Spread the walnuts on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 2-3 minutes; let cool. Chop 2 T. walnuts and set aside.
Meanwhile, bring a large pot of salted water to a boil. Add the kale & cook until bright green, 30 seconds. Transfer the kale to a colander (reserve the cooking water); squeeze dry when cool enough to handle.
Bring the water back to boil and cook the pasta according to the package directions. When done, drain and reserve ½ cup of the cooking water.
Meanwhile, in a food processer, combine the kale, Parmesan, garlic, ⅓ cup un-chopped walnuts, ½ tsp salt and ¼ tsp pepper. Process until finely chopped. With the machine running, add the oil in a steady stream.
Pour pasta into serving bowl, add pesto and ¼ cup of the cooking water, toss to coat. Add more cooking water if it seems dry. Fold in tomatoes. Serve sprinkled with chopped walnuts and Parmesan.
