The top ten foods for your brain are
- Bananas
- Broccoli
- Blueberries
- Green leafy vegetables
- Olive oil
- Raw nuts
- Salmon
- Tomatoes
- Whole-grain
- Yogurt
Family Recipes:
Breakfast: Blueberry French Toast
Ingredients
| 2 slices whole wheat bread |
| 1/4 cup skim milk |
| 1 egg |
| 1 cup blueberries |
| 1/4 tsp cinnamon |
| 2 Tbs. of low fat whipped cream |
Instructions
- Spray pan with non-stick spray and heat over medium heat.
- Whisk skim milk, egg and cinnamon together in a medium bowl.
- Dip bread into egg mixture and place in heated pan. Cook on one side until golden brown.
- Flip bread. Cook until golden brown.
- Place French toast on a plate; top with blueberries and low fat whipped cream mixture.
Banana Nut Chocolate Chip Muffins
Ingredients
Banana nut muffin mix
Chocolate chips
Instructions
- Follow Bananan Nut Muffin mix package instructions as directed on box
- Add 2 Tbs. chocolate chips
Whole Wheat Pancakes with Fruit
Ingredients
| 3 whole grain pancakes |
| 1 cup blueberries or bananas |
| 1 Tbs. maple syrup |
Instructions
- Prepare pancakes according to directions on box.
- Heat skillet over medium heat, add blueberries or bananas once the first side is done
- Flip onto the other side until golden brown on both sides.
- Top pancakes with maple syrup.
Lunch:
Spinach Salad
Ingredients
| 2 cups fresh spinach leaves |
| 1/2 cup chopped carrots |
| 2 Tbs. dried blueberries |
| 4 diced cherry tomatoes |
| Top with a handful of crushed walnuts |
| 2 Tbs. reduced-fat olive-oil vinaigrette dressing |
Instructions
Mix all dry ingredients in a medium bowl and serve with dressing.
Peanut Butter & Banana Sandwich
Ingredients
| 2 slices whole grain bread |
| 1 Tbs. of natural peanut butter |
| 1 Tbs. honey |
| 1 sliced banana |
Tomato Soup/ Broccoli/ Garlic Bread
Ingredients
Canned tomato soup
Milk
One head of broccoli
Whole wheat Baggett
Olive oil
Garlic salt
Instructions
Prepare soup according to package directions with milk.
1 cup canned condensed tomato soup, prepared with milk
1 cup broccoli cut with dipping sauce
8 oz. whole grain bread sliced, brushed with olive oil and sprinkled with garlic salt.
Dinner:
Grilled Salmon with Brown Rice & Broccoli
Ingredients
| 3 oz grilled salmon |
| 1/2 cup brown rice |
| 1 cup broccoli |
Instructions
- Preheat grill or grill pan. Then place salmon on the grill and cook until opaque (about 5-6 minutes on each side). Season as desired.
- Cook rice according to package directions.
- Steam broccoli until tender (about 5 minutes) add butter and salt to taste.
Dessert/Snack:
Yogurt Banana Berry Parfait
Ingredients
| 1 cup plain, nonfat yogurt |
| 2/3 cup low-fat granola |
| 1 cup raspberries |
| 1 cup blueberries 1 sliced banana |
| 1 oz. walnuts |
Instructions
Combine all ingredients into a glass container layer by layer.