How to ensure a high concentration of the mind, stimulate memory, and not let the body overwork during exams? First of all, proper nutrition can help with that.
The most important meal that charges the brain is, of course, breakfast, and learning how to cook it properly will help.
Nutritional breakfasts help students a lot with their studies, although sometimes it is not enough. Many students still struggle with academic writing assignments. In this case, they can get help from qualified online essay writer.
It is very important to make a healthy breakfast that fuels your brains and also gives you energy. I will suggest 4 recipes for breakfasts to fuel the brain and also easy-to-make.
The recipes are beans with eggs, salad with avocado and orange, omelet with tomato and red pepper, and oatmeal in a jar.
First of all, for proper nutrition and trouble-free functioning, the brain needs proteins, polyunsaturated fats, vitamins C and B, antioxidants, and carbohydrates.
It is best to “charge” the brain with all these benefits during breakfast because it is breakfast that sets the tone for the whole day and is responsible for the mood and well-being until bedtime.
What Equipment Will You Need To Make Breakfasts To Fuel The Brain?
For Beans With Eggs
- Pot – Boil the eggs in a pot until the yolk remains soft.
- Knife – Cut the finished eggs and onion into half rings using a knife.
- Plate – Serve the finished eggs on a plate with the beans and onions.
For The Salad With Avocado And Orange
- Knife – Chop the fruits into slices and mince the Chinese cabbage.
- Plate – Sprinkle pumpkin seeds on the salad on a plate and squeeze lemon juice.
For Omelet With Tomato And Red Pepper
- Frying Pan – Fry the bottom of the egg until set and lightly brown in a frying pan.
- Bowl – In a bowl, stir the eggs and with a fork until foamy.
- Knife – Chop the veggies with a knife into slices.
- Spatula – Distribute the vegetables on half of the omelet and then turn the free half on top of the vegetables with a spatula.
- Fork – Stir the egg yolk with a fork.
For Oatmeal In A Jar
- Jar – Add all the ingredients in a jar and shake well for the recipe.
How Much Time Will You Need To Make Breakfasts To Fuel The Brain?
For Beans With Eggs
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | 10 Minutes | 15 Minutes |
For Salad With Avocado And Orange
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | 10 Minutes | 15 Minutes |
For Omelet With Tomato And Red Pepper
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | 15 Minutes | 20 Minutes |
For Oatmeal In A Jar
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | – | 5 Minutes |
What Ingredients Will You Need To Make Breakfasts To Fuel The Brain?
For Beans With Eggs
- Eggs – Eggs offer a host of healthy nutrients. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.
- Beans – Black beans soaked overnight until soft and creamy which will pair well with the eggs.
- Red Onion – Red onions will add colorful and spicy-to-mild flavor with crispy texture to the recipe.
- Salt – Sprinkle salt on the recipe to enhance its flavors.
- Black Pepper – Season the dish with black pepper to add a kick of spicy flavor.
For Salad With Avocado And Orange
- Avocado – Avocados contain 13.3 grams of monounsaturated fat and provide vitamins and minerals known to support brain health and cognitive function.
- Orange – A medium-sized orange in your breakfasts, contains vitamin C which helps to protect the brain against age-related decline.
- Pumpkin Seeds – Sprinkle the salad with pumpkin seeds as it contains copper, iron, magnesium, and zinc. It will add a savory, nutty taste and crunchier texture.
- Chinese Cabbage – Chinese cabbage will add a sweet flavor to the salad.
- Lemon Juice – Lemons juice will not only add sour taste but also will keep brain cells safe from toxic substances in your body.
- Honey – Honey will add a floral, fruity, smoky, woody, spicy, and nutty taste, thereby, reducing brain oxidative stress.
- Salt – Salt will not enhance flavors but will also boost mechanism that strengthens brain cells’ ability to respond.
For Omelet With Tomato And Red Pepper
- Tomato – Tomatoes contain lycopene and beta-carotene which are essential to protect brain cells and prevent damage.
- Red Bell Pepper – Red bell peppers are an excellent source of vitamin B6, a nutrient required for normal brain development and function.
- Onion – Onions are loaded with vitamin C, flavonoids, potassium, and B vitamins which are beneficial for your brain.
- Eggs – Eggs are perfect for breakfasts and offer a host of healthy nutrients. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.
For Oatmeal In A Jar
- Oatmeal – Oatmeal will add slight earthy notes to your breakfast. Oatmeal fuels the brain, satisfies hunger, and is also quite tasty, keeping your body and mind in full-force throughout the day.
- Natural Yogurt – Natural yogurt reduces stress, fear, and anger, increase pleasant feelings, and even sharpen some of our cognitive abilities.
- Berries – Certain fruits such as berries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer’s.
- Almonds – Almonds contain L-carnitine and riboflavin that helps in the growth of brain cells.
- Walnuts – Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid.
- Honey – Honey can protect from neuroinflammation, reduce oxidative stress, and increase brain-derived neurotrophic factors.
Steps To Make Breakfasts To Fuel The Brain
For Beans With Eggs
- Boil the eggs in a pot till yolk remains soft. It will serve as a sauce.
- Cut the finished eggs with a knife, but not finely.
- Cut the onion into half rings and slightly crumple it in your hands so that the onion becomes softer and gives the juice.
- Put the eggs on a plate, add the beans and onions, and mix.
- Add salt and pepper to taste. Your hearty breakfast is ready!
For Salad With Avocado And Orange
- Cut the pulp of the avocado into halves and the orange into large pieces.
- Mix these with the chopped cabbage and sprinkle pumpkin seeds.
- Drizzle honey and squeeze lemon juice. Add a pinch of salt to taste and serve.
For Omelet With Tomato And Red Pepper
- To start, cut all the veggies and fry them in a frying pan with a drop of oil.
- Bring everything to semi-readiness and remove it from the pan.
- In a separate bowl, stir the eggs and yolks a little with a fork (without whipping).
- Pour the eggs into a preheated frying pan and let them set.
- As soon as the bottom of the egg “pancake” begins to fry, distribute the vegetables on half of its surface and then turn the free half on top of the vegetables with a spatula. Keep a little under the lid until ready.
- Serve with fresh herbs.
For Oatmeal In A Jar
- Fill the jar with oatmeal.
- Add your favorite berries or fruits, a handful of nuts, add honey if necessary.
- Fill it all with natural yogurt or milk. Then, tighten the lid and shake well.
- Leave the jar in the refrigerator overnight. Done!
Nutritional Information
For Beans With Eggs
| Calories | 101 kcal |
| Carbohydrates | 3.1 g |
| Protein | 8.3 g |
| Fat | 5.9 g |
| Cholesterol | 78.9 mg |
| Sodium | 192.8 mg |
For Salad With Avocado And Orange
| Calories | 152 kcal |
| Carbohydrates | 9.2 g |
| Protein | 4.3 g |
| Fat | 10.4 g |
| Cholesterol | 78.3 mg |
| Sodium | 105.3 mg |
For Omelet With Tomato And Red Pepper
| Calories | 97.6 kcal |
| Carbohydrates | 4.6 g |
| Protein | 3.5 g |
| Fat | 7.3 g |
| Cholesterol | 110 mg |
| Sodium | 125.3 mg |
For Oatmeal In A Jar
| Calories | 197.7 kcal |
| Carbohydrates | 26.5 g |
| Protein | 6 g |
| Fat | 7.2 g |
| Cholesterol | 10.2 mg |
| Sodium | 15.1 mg |
How Will Breakfasts To Fuel The Brain Will Look And Taste Like?
We’ve Made one of the comforting dish and breakfasts to fuel the brain. Beans with eggs is a healthier version of eggs and beans, which can be incorporated into a weight loss meal plan, if you are looking to successfully (and sustainably) reach a healthy weight.
One of the recipe, salad with avocados and orange is a simple yet delicious salad bursting with orange flavor.
I decided to make this omelet with tomato and red pepper has a riot of colors courtesy the tomatoes, bell pepper, and onion.
While, the last recipe, easy overnight oatmeal in a jar, is a fiber-rich and healthy breakfast with crunchy toppings that you can make ahead for busy mornings! The best part, there’s no cooking required!
Recipe Card
For Beans With Eggs
Beans With Eggs Recipe
Equipment
Ingredients
- 2 Eggs
- ½ can Beans
- ½ Red Onion
- ¼ teaspoon Salt
- ¼ teaspoon Black Pepper
Instructions
- Boil the eggs till the point the yolk remains soft. It will serve as a sauce.
- Cut the finished eggs with a knife, but not finely.
- Cut the onion into half rings and slightly crumple it in your hands so that the onion becomes softer and gives the juice.
- Put the eggs on a plate, add the beans and onions, and mix.
- Add salt and pepper to taste. Your hearty breakfast is ready!
Nutrition
For Salad With Avocado And Orange
Salad With Avocado And Orange Recipe
Equipment
Ingredients
- 1 tbsp Honey
- ½ tablespoon Lemon Juice
- ½ Avocado
- 1 Orange
- 3 tbsp Pumpkin Seeds
- 2-3 Leaves Chinese Cabbage
- ¼ teaspoon Salt
Instructions
- The pulp of the avocado halves is cut into slices, and the orange is cut into large pieces.
- Mix these with the cabbage. Then, sprinkle with pumpkin seeds.
- Add honey and squeeze lemon juice. Add a pinch of salt to taste.
Nutrition
For Omelet With Tomato And Red Pepper
Omelet With Tomato And Red Pepper Recipe
Equipment
Ingredients
- 1 Tomato
- ½ Red Bell Pepper
- ½ Onion
- 2 Eggs
Instructions
- To start, cut all the vegetables and put them in a frying pan under the lid with a drop of oil.
- Bring everything to semi-readiness and remove it from the pan.
- In a separate bowl, stir the eggs and stir the yolks a little with a fork (without whipping).
- Pour the eggs into a preheated frying pan and let them set.
- As soon as the bottom of the egg "pancake" begins to fry, distribute the vegetables on half of its surface and then turn the free half on top of the vegetables with a spatula.
- Keep a little under the lid until ready. Serve with fresh herbs.
Nutrition
For Oatmeal In A Jar
Oatmeal In A Jar Recipe
Equipment
Ingredients
- ½ cup Oatmeal
- ½ cup Natural Yogurt
- ½ cup Berries
- ½ tablespoon Almonds
- ½ tablespoon Walnuts
- 1 tablespoon Honey
Instructions
- Fill the jar with oatmeal.
- Add your favorite berries or fruits, a handful of nuts, add honey if necessary.
- Fill it all with natural yogurt or milk. Then, tighten the lid and shake well.
- Leave the jar in the refrigerator overnight. Done!
Nutrition
Frequently Asked Questions (FAQs)
How breakfasts boost brain power?
The glucose found in most breakfasts is brain food. It’s able to help get those neurons moving and allowing for quicker synapses so new information can be loaded, processed and stored.
Which fruit is best for brain?
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer’s.
What breakfasts are good for mental health?
10 mood-boosting breakfasts food to eat each AM for a happier, healthier emotional well-being
100 percent whole grain bread
Avocado
Tomatoes
Smoked salmon
Raspberries (and blueberries, too)
Shiitake Mushrooms
Mood-regulating adaptogens
Yogurt
What’s a good breakfast for anxiety?
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
Conclusion
Eating a rainbow of colors — just a variety of fresh fruits, vegetables, grains, nuts and seeds, and all the nutrition they offer — gives your brain the fuel it needs for the day.
The brain is the highest energy-utilizing organ in our bodies. You feed it the right fuel, you really do it favors.
