Your child’s brain is in a period of unparalleled “neural plasticity.” This means it is growing and wiring at a rapid rate. Foods can help this process by improving the rate and quality of wiring. There are also “mood foods” that make people feel good, which is important for maintaining a positive attitude toward school and life. Try some of these recipes together. For busy parents, stress damages the brain, but food can naturally and simply help heal this damage caused by inflammation.

Top 10 Brain Foods Shopping List

– Almonds
– Green Tea
– Beans and Legumes
– Eggs
– Blueberries
– Salmon
– Dark Chocolate
– Peanut Butter
– Flax Seed
– Olive Oil

Brain-Berry Yogurt Pie

Blueberries increase mental capacity by 55% and have powerful anti-cancer agents!
1. Mix 2 cartons of fat-free yogurt (1 vanilla and 1 blueberry).
2. Add 1 container of fat-free whipped topping.
3. Fold in 2 cups of fresh, washed blueberries.
4. Layer everything into a low-fat graham cracker crust.
5. Freeze overnight and garnish with more fruit.
6. *Kids can make this!

Coffee for the Cerebrum Pie

Coffee is a powerful antioxidant and reduces inflammation.
1. Mix 2 cartons of coffee-flavored fat-free yogurt.
2. Add 1 container of fat-free/sugar-free whipped topping.
3. Fold in 1 cup of dark chocolate chips and ½ cup of dried almonds.
4. Layer everything into a low-fat graham cracker or chocolate cookie crust.
5. Freeze overnight and garnish with dark chocolate curls or strawberries.
6. This is perfect for a luncheon or fancy party!

Easy Spinach Pie

Spinach is a brain-friendly vegetable! Seniors who eat spinach three times a week have brains that look 10 years younger!
1. Thaw and drain 1 box of frozen, chopped spinach or 1 bag of steamed fresh spinach.
2. Slice 1 small package of mushrooms.
3. Blend in a blender: 1 cup skim milk, 1 egg, 1 cup fat-free Bisquick baking mix, ½ tsp each parsley, black pepper, salt, oregano.
4. Layer vegetables in a baking dish sprayed with PAM. Sprinkle with garlic.
5. Top with 1 cup fat-free mozzarella and 1 cup Parmesan cheese. Pour the milk mixture over the top and bake at 350 degrees for one hour.

*Note: You can substitute the vegetables with 1 box of broccoli or 2 cups of squash.

Anti-Oxidant Soup

Make this in a big pot on Sunday and eat it throughout the week to cut back on calories and load up on nutrients!
1. Spray a Dutch oven pot with Olive Oil Pam and sauté 1 cup diced carrots, ½ chopped sweet onion, and 2 tbsp garlic.
2. Add 3 cans of low-sodium chicken broth, ½ can of tomato paste, and 3 cans of water. Mix in 1 tsp parsley, ½ tsp basil, and ½ tsp rosemary.
3. Simmer on low.
4. Add 1 can Italian green beans, 1 small chopped cabbage, and 1 thinly sliced zucchini.
5. Cook on low for 1 hour until vegetables are tender.

Heart and Brain Healthy Bread

This is the recipe I use in my bread machine and give as a gift!
1. Spray bread machine with Olive Oil Pam.
2. Put in 1 cup warm skim milk, 2 tbsp honey, and 2 tbsp olive oil.
3. Add 3 cups bread flour (King Arthur) and ½ cup flaxseed.
4. Add 1 tsp salt and 1 pkg active dry yeast.
5. Complete the 3-hour bread machine cycle.

Fast Cycle Brain Bread

This recipe is for the “fast cycle” on the bread machine. Place ingredients in the machine in this order:
1. 1 cup plus 2 tbsp warm water.
2. ¼ cup honey plus 2 tbsp brown sugar Splenda.
3. ¼ cup omega-3 enriched cooking oil.
4. 3 cups bread flour.
5. 1 cup oatmeal.
6. ½ cup flaxseed.
7. ½ cup chopped almonds, dried cranberries.
8. 1.5 tsp salt.
9. 2 tbsp yeast.

*About 30 minutes into the cycle, open the top and sprinkle with cinnamon and slivered almonds.

Cerebral Cooler

1. Mix 1 cup sugar-free or regular ginger ale.
2. Add ½ cup blueberry-pomegranate juice (not cocktail).
3. Add ½ cup cranberry juice.
4. Toss in frozen berries for fun!

Brainy Breakfast on the Go

1. Toast 1 whole wheat bagel.
2. Spread 1 tbsp omega-3 added peanut butter.
3. Slice ½ banana and place on top.
4. Sprinkle with flaxseed and honey.

*Alternative: Top bagel with 2 slices of cooked soy bacon and mustard. Serve with a “to-go” mug of hot green tea with honey or dark chocolate cocoa made with fat-free milk.

Quick Thinking Dinner Salad

1. Use a bag of washed greens and fresh spinach.
2. Add grilled slices of salmon or flaked canned salmon (you may substitute tuna).
3. Toss in ½ cup almonds or walnuts.
4. Add 1 cup orange pieces or canned mandarin (no sugar).
5. Add sugar peas or strips of colored pepper.
6. Add cherry tomatoes.
7. Add a few olives (green or black).

Toss with balsamic vinegar, olive oil, and garlic. Serve with chilled green tea and have 1 oz of good quality dark chocolate.

Simple Supper Salmon Patties

People in the South like salmon patties or “croquettes” for a Saturday breakfast with grits. They are also tasty for an inexpensive, brain-friendly supper. A cold, leftover salmon patty on a wheat bun with greens makes a delicious adult lunch to take to work!
1. Drain and flake 2 small cans of pink salmon without bones.
2. Add ½ cup low-fat mayo plus 1 tsp cold water.
3. Mix in 1 cup of whole wheat bread or cracker crumbs OR use 1 pkg of Zatarain’s Salmon Patty mix (my favorite).
4. Chill in a covered dish for 20 minutes.
5. Shape into patties or croquettes and brown in olive oil.

Brainy Bean Soup

In this tough economic environment, bean soup is delicious, prudent, and powerful. Plus, beans provide “choline” which is important in neuro-transmission.
1. In a soup pot, brown ½ cup each of onion, celery, and carrot in olive oil and garlic.
2. Add 3 cans of low-sodium chicken or beef broth and 3 cans of water.
3. Add 1 can each of navy beans, pinto beans, and kidney beans.
4. Mix in 1 can of diced, stewed tomatoes (use fresh in summer if available).
5. Add any leftover veggies from the week that you have saved in covered containers: cabbage, corn, lima beans.
6. Simmer for 20 minutes, then add 2 cups of quick-cooking barley or alphabet pasta (for little ones).
7. Cook until tender, then top with Parmesan cheese when serving.

Super Spinach Side Dish

1. Cook 1 small box of orzo until al dente and drain. Put aside.
2. Sauté 3 cups of fresh spinach, sliced mushrooms, and 2 tbsp chopped garlic in olive oil.
3. Toss the drained orzo with the vegetable mixture and sprinkle with Parmesan cheese. Serve hot.

Easy Broccoli-Walnut Salad (Walnuts Even LOOK like little Brains!)

1. Cut 1 bunch of broccoli into florets (about 1.5 lb). Peel the tough skin off the broccoli stalks and cut the stalks crosswise into ¼-inch thick slices.
2. Bring 1 inch of water to boil in a large saucepan with a steamer basket. Add broccoli; steam for 3 minutes. Rinse with cold water to chill; drain well. Toss broccoli with 1 small thinly sliced red onion and ½ cup golden raisins and dried cherries mixture (such as Sun-Maid).
3. Whisk ½ cup low-fat buttermilk, 2 tbsp light mayonnaise, 1 tbsp cider vinegar, 1 tsp sugar, and ¼ tsp salt in a small bowl. Toss with broccoli mixture. Sprinkle with ½ cup toasted walnut pieces just before serving.

Ladle Up Lentils for the Brain Soup

Lentils are a great brain food because they provide a steady stream of glucose, which the brain uses as fuel, and they are rich in folate, which helps the brain avoid depression and is associated with the neural tube.
1. In a large soup pot, brown ½ cup diced onion and 1 tbsp chopped garlic in olive oil.
2. Add 2 cans of low-sodium beef, chicken, or vegetable broth and 3 cans of water.
3. Simmer for 5 minutes, then add 1.5 cups of washed, dried lentils.
4. Mix in at least two of the following veggies, chopped or diced to make 2 cups total: carrot, celery, zucchini, potato.
5. Add 1 can of diced tomatoes with oregano and basil.
6. Sprinkle in 1 tsp each black pepper, turmeric, and sea salt. Bring to a boil for 5 minutes, then cover and simmer on low for about 40 minutes.
7. Option: Add ½ lb crumbled turkey sausage or soy protein sausage. Serve with brown rice or cooked barley or quinoa.

Oats on the Brain

This is my personal favorite. The pumpkin and flax are powerful antioxidants.
1. In a medium-sized microwave-safe bowl, mix 2/3 cup quick-cooking oatmeal and 1.5 cups water. Cook for approximately 2 minutes, watching for it to bubble over.
2. Take it out and cool for 1 minute, then add 1 tbsp pure-packed pumpkin, 1 tsp brown sugar Splenda, ½ tsp cinnamon, and ½ tsp flax seeds. *A sprinkle of raisins is optional.

Bone’s Brain-Berry Smoothie
This famous smoothie helps slim the waistline by reducing cortisol and promoting quick and creative thinking.
1. In a blender, mix in this order: 1 small container (½ cup) low-fat Greek yogurt (vanilla or plain), 1 cup coconut water, almond milk, or orange juice, 1 cup frozen blueberries, and ½ banana (optional). Blend and serve.

Simple Italian Wedding Soup

This Mediterranean combination of “beans and greens” is a great way to sneak veggies into a main dish meal.
1. Pour 3 cans of low-sodium chicken broth plus 2 cans of water into a deep soup pot (14.5 oz cans).
2. Stir in 1 tsp each of chopped garlic, parsley, oregano, basil, and black pepper.
3. Add one can (drained) of cannellini white kidney beans (14.5 oz).
4. Simmer until a gentle boil begins. Add 1 bag of frozen turkey or soy meatballs (*optional).
5. Toss in 1 cup of small, whole-grain pasta such as ditalini, small shells, or orzo. Bring to a boil and simmer for 5 minutes.
6. In the last 2 minutes, add 1 bag of fresh spinach and wilt it.
7. Serve hot with grated Parmesan cheese.

10 Quick Snack Choices for Brainy Kids

1. Low-fat yogurt cup
2. Carrots and hummus dip
3. Raisins and sunflower seeds in a ziplock bag
4. Banana and peanut or almond butter
5. Sliced apples sprinkled with cinnamon
6. A cup of roasted sweet potato “fries”
7. Plain or vanilla low-sugar frozen yogurt topped with fruit
8. Homemade popcorn
9. Frozen grapes
10. Whole grain cereal and low-fat milk

Dr. Linda Karges-Bone is the author of 34 books, including *Rich Brain, Poor Brain: Bridging Social and Synaptic Gaps in Schools.* She has given keynotes and training in 45 states. Her consulting firm, Education InSite, is a leader in educational training.

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