JACKIE ISLES
Nourish | Balance | Wellness
© 2019 by Jackie Isles
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Thriving in Exams (contd ..... )

May 10, 2015

 

Prep Time: 20min  |  Cook Time: Nil   |  Serves: 2 to 4

 

Now let's look at some hearty meals ideas to fuel these beautiful minds

 

To drink, its filtered water all the way, dehydration can cause fatigue

 

Breakfast can be a beautiful Walnut Cacao Granola  or a Bircher Oat Muesli 

 

Walnuts are renown for supporting brain health and increasing inferential reasoning in young adults

 

Dark Chocolate (cacao) boosts serotonin and endorphins which are associated with greater concentration

 

Oatmeal is a nervine restorative and stabilises blood sugars and energy levels

 

Blue berries boost memory and almonds are rich in Vitamin E a potent anti oxidant which benefits brain health 

 

For Morning tea a Banana Almond Milk  Smoothie with an Egg or my favourite Banana Nut Ball recipe works a treat

 

Bananas are serious nutritional powerhouses , they boost concentration and they great for brain and nerve health 

 

Lunch  = Eggs,Greens and Fish

 

Homemade Sushi with Quinoa ,Brown Rice, Whole Egg Mayo and Salmon or Tuna will rock their tummies and their memory

 

Or Quiche or Frittata with Spinach and Smoked Salmon

 

Eggs are rich in choline  and omega 3's which helps to maintain healthy brain cell membranes 

 

Spinach is loaded with lutein, folate and beta carotene which prevent dementia symptoms 

 

Wild caught Fish contain concentrated sources of omega 3 which rebuild brain cells and strengthen synapses adding memory

 

Seaweed has the richest source of phytonutrients on the planet. High in iodine which regulates hormonal health and rich in antioxidant power to aid memory and enhance mood

 

Afternoon tea could include  Miso soup (Happy gut happy brain) and a Choc Beetroot Muffin ... Beetroot increases blood flow and oxygenation to the brain therefore improving mental performance 

 

And finally Roast Turkey with roast vegetables , steamed greens for dinner as Turkey is rich in tryptophan, which converts to serotonin to lift mood, promote relaxation and  distress.

 

I will post more #healthyhappy recipes over the next few days to inspire our creativity and brain power

 

Please enjoy my Bircher Muesli Recipe today , it can also double as a great  #easypeasy breakfast in bed option for Mums Day on Sunday 

 

Ingredients

  • 1 apple, grated, skin on 

  • 1 cup rolled oats

  • 1/2 cup coconut water or filtered water

  • 1/2 cup full fat natural or coconut yoghurt, plus extra to serve

  • Large pinch ground cinnamon

  • 1/4 cup flaked almonds

  • 1/4 cup walnuts

  • 2 tablespoons pepitas (pumpkin seeds)

  • Blueberries, to serve 

 

Instructions

  1. Mix the grated apple, rolled oats, coconut water, yoghurt and cinnamon in a bowl until well combined 

  2. Cover and place in the fridge for 1 hour or overnight

  3. Combine the flaked almonds, walnuts and pepitas in a small bowl

  4. Stir half the nut mixture through the muesli with 1/2 cup of yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.)

  5. Top with the remaining nut mixture and blueberries to serve

 

 Namaste ❤️ Jackie 

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