Best Brain Food for Children - Brainy Recipes (Part II)
By Andrew Loh
Like breakfast, healthy and nutritious lunch and dinner are critical for
children. The food that your children eat as lunch should be light,
energetic and nutritious because they may not find the time or
inclination to empty their lunchboxes. Most children are notorious for
their poor eating habits. You may not be able to monitor your children
if they eat well in their classroom. Therefore, the most important thing
here is to ensure that they eat something that interests their palate habits.
Let the lunch be light and carry enough nutrients those are necessary for optimum
children's brain development. Never ever, stuff their lunch box with needless recipes.
Rather, take care to pack something that tasty and attractive.
Prepare a simple, homemade trail mix that contains dried cherries, dry nuts,
golden California raisins, raw pecans and whole grain cereals. Remember
that this high-energy mix takes care of children's immense energy needs.
Restrict the serving to about a quarter cup.
Most parents pack a candy bar or chocolate bar in the lunch boxes. You
can change that habit to include something that helps children develop
their brain to its maximum best. Dry nuts and fruits are energy rich and
provide plenty of micronutrients those possess an ability to enlarge the
nerve pathways and their connections. Mix smaller sized dry roasted
peanuts, almonds and cashew nuts in a quarter measure of crispy and
fresh wheat cereal. Add a generous sprinkle of California raisins and
dried apple rings. To make it more tasty and delicious, you can add a
few spoonfuls of chocolate-coated sunflower seeds or grated chocolate bars.
Children adore eating pizzas. Pizzas are
universally liked food by children. However, they usually contain many
undesirable dietary ingredients those are potentially dangerous for
children's health. However, you can still prepare pizzas by avoiding
dangerous cheese and other fatty substances. Here is a simple lunch
recipe for nutritious pizza lunch.
The ingredients needed are one unit of small-sized whole-wheat pita, 2
small spoons of Mediterranean olive oil, one small slice of low energy,
Mozzarella cheese, 3 small slices of tomato, a mix of assorted
vegetables like red and green peppers, spinach and broccoli. You may
need to add salt, garlic paste and pepper to taste. Drizzle olive oil
over small fire and add garlic paste, salt, and pepper power to the
wheat pita. Now, arrange the tomato slices and vegetable portion in a
visibly pleasing manner like a funny face or animal pattern and bake for
about 8 minutes until the entire portion turns brown and hot.
Lunch packs need not be elaborate and heavy. They could
be instant, light yet nutritious. A simple mix of hummus dips and
multi-colored pepper sticks along with a small cup of cup of yogurt with
fruits could be a nice idea.
Beef meat is very energetic and it can take care of the daily energy needs of growing
children. Beef wraps are quite delicious and in combination with
whole-wheat tortillas, they could be the most sumptuous meal for a busy
Dinner time is the common family time, when all
members of the family sit together to have their dinner. Dinner time is
also the occasion, when you can cook various recipes, by including highly
nutritious and healthy food items like fish, chicken, meat, prawns,
varieties of fruits and vegetables and an array of desserts to drown the
main course. Here are some simple recipes for your children's dinner.
You can create various soups by using different
vegetables and cereals. One of the most commonly used ingredients is the
baby corn units or broccoli. It is very easy to prepare a bowl of hot
soup. To make a simple and hot bowl of broccoli soup, you just need to
cook onion slices, garlic paste with butter on a light fire for about 4
minutes. Once the mix turns brownish in color, add a spoon or two of
flour into two tablespoons of butter and mix well by using a spoon.
Add required vegetables like boiled green peas and cooked spinach leaves
into the prepared flour. Later, add required quantities of pepper,
thyme, salt, cooking oil and a little bit of sugar and mix well. Once
the entire mass reaches a broth form, add about 3 cups of finely chopped
broccoli into the mixture, simmer it for about 5 minutes and serve hot
so that children can taste the fine aroma of the soup.
Grilled fish like trout or salmon is perhaps the most nutritious
meal that you can serve your children. Salmon is a cold-water fish and
it is very rich in Omega-3 fatty acids. Grilled salmon is very delicious
and it provides the goodness of fish oil that is rich in Vitamin A and
beta Carotenes. Make sure that you serve the grilled salmon along with
sliced pear or avocado fruits. You can even create whole-wheat wraps
with slices of pear and avocado.
Create a spaghetti dinner by using small meatballs by using lean meat. Meatball
soups are easy to prepare. Make sure that you supplement the meatball
soup by providing plenty of green and cooked vegetables to provide the
much-needed micronutrients. Exciting vegetable side recipes are
possible. One example is the recipe that contains hummus and black bean
dip along with freshly cut vegetables; this wonderful side recipe can
work well for all members of the family.
You have many options and choices for your lunch and dinner recipes. However, ensure that you
use the most appropriate ingredients that can enhance brain development
and mental functions. Dry nuts, fruits, green vegetables, and fish,
chicken, lean meat, seafood, berries, whole grain cereals, oatmeal,
beans, Omega-3 rich oils and low fat vegetable oils can act as excellent
brain boosting ingredients.
Feeding The Brain: How Foods Affect Children
By C. Keith Conners, Ph.D.
An informative look at how the foods we feed our children can
shape the course of their growth, development and behavior.
This book covers:
How does diet influence IQ?
Do artificial sweeteners
contribute to hyperactivity?
Does sugar alter behavior?
Can vitamin supplements
help brain growth?
How do food additives