4 Breakfasts To Fuel The Brain

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Apurva Sethi
Apurva is a fashion and food enthusiast. She chose fashion as her career and food as her passion. She is greatly fond of trying out new cuisines at different places and making them at home, in her own style. She also loves to seek and learn new things about the food industry constantly. So, here she is, to share her easy-peasy ways of cooking.

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 breakfast helps 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.

There is a common belief that sweets are good for the brain. Yes, glucose is necessary for the full functioning of this most complex human organ, but the processed sugars will only cause a temporary effect of the” cheerfulness ” of the mind. Already after 15 minutes, there will be a “rollback” and sleepiness will replace the good mood.

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.

1) Beans With Eggs

Beans With Eggs

Use both white and red beans.

Undoubtedly, the best product that supplies protein to the body is eggs. No wonder they are included in a wide variety of nutrition plans by nutritionists around the world. Besides, eggs are the same product that a person began to eat in ancient times, and therefore they are very close to the human body and well digested.

A serious source of vegetable protein is beans. It takes a long time to digest and retains a feeling of satiety. If you add onions to these products – red or onion-you will get the perfect combination. Onions will help with mental fatigue and proper digestion. It helps to thin the blood and improves the supply of oxygen to the brain.

Ingredients for beans with eggs:

  • 2 Eggs
  • Half a can of beans boiled or canned 
  • Half of red onion

How Much Time Will It Take To Make Beans With Eggs?

Preparation TimeCooking TimeTotal Time
5 Minutes10 Minutes15 Minutes

Steps To Make Beans With Eggs

  1. Boil the eggs so that the yolk remains soft. It will serve as a sauce. 
  2. Cut the finished eggs with a knife, but not finely. 
  3. Cut the onion into half rings and slightly crumple it in our hands so that the onion becomes softer and gives the juice. 
  4. Put the eggs on a plate, add the beans and onions, and mix. 
  5. Salt and other spices can be added to taste. Our hearty breakfast is ready!

Nutritional Breakdown of Beans With Eggs

Calories101
Protein8.3 g
Carbohydrates3.1 g
Fat5.9 g
Cholesterol78.3 mg
Sodium192.8 mg

2) Salad With Avocado And Orange

Salad With Avocado And Orange

Lemon or lime juice will help to preserve the color of the avocado. Photo: pixabay.com

Avocado is a real vitamin bomb, and this fruit is very high in calories. Thanks to the content of polyunsaturated fatty acids, avocado improves memory. And because of its high protein content, it is called an analog of animal meat.

Add orange and pumpkin seeds to the avocado, which also contain protein and zinc-a a strong natural immune stimulator, and get a bright, nutritious salad. Then add the rest of the ingredients.

Ingredients For Salad With Avocado And Orange

  • Half avocado
  • 1 Orange
  • 3 tablespoons of pumpkin seeds
  • 2-3 leaves Chinese cabbage
  • Lemon juice
  • A spoonful of honey

How Much Time Will It Take To Make Salad with Avocado And Orange?

Preparation TimeCooking TimeTotal Time
5 Minutes10 Minutes15 Minutes

Steps To Make Salad With Avocado And Orange

  1. The pulp of the avocado halves is cut into slices, and the orange is cut into large pieces. 
  2. Mix with cabbage, sprinkle with pumpkin seeds. 
  3. Add a spoonful of honey, at the end we need to squeeze lemon juice and sprinkle with pumpkin seeds. Salt to taste.

Nutritional Breakdown Of Salad With Avocado And Orange

Calories152
Protein4.3 g
Carbohydrates9.2 g
Fat10.4 g
Cholesterol78,3 mg
Sodium105.2 mg

3) Omelet With Tomato And Red Pepper

Omelet With Tomato And Red Pepper

The lycopene contained in tomatoes improves brain function and is a powerful antioxidant that fights free radicals.

It is proved that a single Red Bell pepper contains more vitamin C than the daily recommended amount for a person. In this sense, pepper gives a head start to lemon and even carrots in terms of the content of beta-carotene in it. These two products, combined with eggs, will make breakfast extremely healthy.

Ingredients For The Omelet

  • 1 Tomato
  • Half of the red bell pepper
  • Half onion
  • 2 Eggs

How Much Time Will It Take To Make Omelet With Tomato And Red Pepper?

Preparation TimeCooking TimeTotal Time
5 Minutes15 Minutes20 Minutes

Steps To Make the Omelet

  1. To start, cut all the vegetables and put them in a frying pan under the lid with a drop of oil. 
  2. Bring everything to semi-readiness and remove it from the pan. 
  3. In a separate bowl, stir the eggs and stir the yolks a little with a fork (without whipping). 
  4. Pour the eggs into a preheated frying pan and let them set. 
  5. 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. 
  6. Serve with fresh herbs.

Nutritional Breakdown Of The Omelet

Calories97,6
Protein3.5 g
Carbohydrates4.6 g
Fat7.3 g
Cholesterol110.3 mg
Sodium125.3 mg

4) Oatmeal In A Jar

Oatmeal In A Jar

The best breakfast of all time is oatmeal. You can’t argue with that. Oatmeal is recommended for daily consumption. It contains complex carbohydrates that give you satiety and sustained energy. There is a super easy way of cooking oatmeal – overnight oats in a jar.

Ingredients For The Oatmeal

  • A jar with a lid with a volume of 0.5 or 0.4 liters.
  • Half a cup of oatmeal
  • Natural yogurt, or skimmed milk
  • Any fruits and berries
  • Almonds or walnuts
  • Honey to taste

How Much Time Will It Take To Make The Oatmeal?

Preparation TimeCooking TimeTotal Time
5 Minutes0 Minutes5 Minutes

Steps To Make The Oatmeal

Cooking oatmeal in a jar is easy. 

  1. Fill the jar with oatmeal. 
  2. Add your favorite berries or fruits, a handful of nuts, add honey if necessary. 
  3. Fill it all with natural yogurt or milk, then tighten the lid and shake well. 
  4. Leave the jar in the refrigerator overnight. Done!

This oatmeal can be eaten cold as a dessert, or you can reheat it in the microwave if you want, after removing the lid.

Nutritional Breakdown Of The Oatmeal

Calories197,7
Protein6.0 g
Carbohydrates26.5 g
Fat7.2 g
Cholesterol10.2 mg
Sodium15.1 mg

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