As a parent who does a lot of cooking, I understand the importance of nutrition in cognitive development, especially for growing children. Here are five recipes that are not only delicious but also packed with brain-boosting nutrients that will help your children to thrive. Hope you and your kids like them!
Salmon Teriyaki with Broccoli and Brown Rice Recipe
Salmon is an excellent source of omega-3 fatty acids, which are crucial for brain development and function. This recipe pairs salmon with teriyaki sauce for a sweet and savory flavor that kids will love. Broccoli is another brain-boosting ingredient, rich in vitamin K and other nutrients. Brown rice is a complex carbohydrate that provides a steady source of energy for the brain.
- 4 salmon fillets
- 1/4 cup soy sauce
- 2 tbsp honey
- 2 garlic cloves, minced
- 2 tbsp olive oil
- 4 cups broccoli florets
- 2 cups cooked brown rice
- In a small bowl, whisk together soy sauce, honey, and garlic.
- Heat olive oil in a large skillet over medium heat. Add salmon fillets and cook for 5-6 minutes on each side, until cooked through.
- Add broccoli to the skillet and cook for an additional 3-4 minutes, until tender.
- Serve salmon and broccoli over cooked brown rice, drizzled with teriyaki sauce.
Berry Oatmeal with Almonds and Chia Seeds
Berries are packed with antioxidants and flavonoids that protect the brain from damage and improve cognitive function. Oatmeal is a complex carbohydrate that provides energy for the brain, while almonds and chia seeds are rich in healthy fats and protein that support brain function.
- 1 cup rolled oats
- 2 cups water
- 1 cup mixed berries
- 1/4 cup sliced almonds
- 2 tbsp chia seeds
- 1 tbsp honey
- In a saucepan, bring water to a boil. Add oats and reduce heat to low. Cook for 10-15 minutes, stirring occasionally.
- Add berries, almonds, and chia seeds to the oatmeal and stir to combine.
- Drizzle with honey and serve.
Spinach and Mushroom Frittata with Whole Wheat Toast
Spinach and mushrooms are both rich in vitamins and minerals that support brain function. Eggs are an excellent source of choline, which is essential for brain development and function. Whole wheat toast is a complex carbohydrate that provides energy for the brain.
- 6 eggs
- 1 cup spinach
- 1 cup sliced mushrooms
- 1/4 cup shredded cheddar cheese
- 1 tbsp olive oil
- Salt and pepper to taste
- 4 slices whole wheat bread
- Preheat oven to 375°F.
- In a large bowl, whisk together eggs, salt, and pepper.
- Heat olive oil in a large oven-safe skillet over medium heat. Add spinach and mushrooms and cook for 3-4 minutes, until softened.
- Pour the egg mixture into the skillet and cook for 2-3 minutes, until the bottom is set.
- Sprinkle shredded cheese over the top of the frittata and transfer to the oven. Bake for 10-15 minutes, until the eggs are cooked through.
- Serve with whole wheat toast.
I hope these recipes help. Bon a petite!