This recipe is a great one for prepping you for a good study session or an early morning exam, especially if you’re bad at eating breakfast before you head out to do tests as you should have proper fuel before you begin.
There’s no refined sugar, it’s full of fibre as well as brain nourishing ingredients and I share some additional ones too that also have benefits, so feel free to add these into your daily diet leading up to exams in order to make sure your study sessions are maximised.
Brain boosting ingredients
Firstly I’ve used walnuts in this recipe as they’re packed with omega 3 beneficial fats which your brain loves, along with antioxidants such as Vitamin E for stress and brain protection.
The blueberries (also called brain berries by some) are great for focus and concentration as well as containing antioxidants. The cinnamon provides steady blood sugar levels meaning sustained, focused energy as does the high fibre wholemeal flour and oats that are providing slow release energy.
I’ve suggested using either avocado or coconut oil to add some moisture into the recipe as these oils provide good fats such as the MCT’s and ketones from coconut which are types of fat that the brain loves to use for fuel, while the avocado provides monounsaturated fats and vitamin E protection that helps blood vessels stay supple and flexible meaning good blood flow to the brain.
Finally the egg provides a source of choline which is essential to good brain function.
Other recommended foods
Turmeric-increases oxygen uptake to the brain
*Cacao– antioxidant protection and theobromine as a mild source of caffeine for energy
*Matcha (green tea powder)- provides a mild source of caffeine energy but also high in L-theanine which aids concentration and helps maintain a calm state
Oily fish– such as wild salmon are full of beneficial omega 3 fats
Water/hydration– your brain needs adequate hydration to function properly so make sure to drink plenty of fluids during studying and before an exam
*Note:Cacao, matcha and green tea contain only a small amount of caffeine so are suitable for older teens but high consumption should be avoided in young children and anyone with thyroid issues or on codeine painkillers should consult their doctor before high intakes of green tea/matcha.
Recipe (makes 10-11)
150g wholemeal flour*
60g rolled oats
1 tsp cinnamon
1/2 tsp baking powder
150ml milk of choice
2 medium bananas
2 Tbsp coconut or avocado oil
50g walnuts, chopped & soaked
125g blueberries (add more if you like)
*If you’re using a gluten free flour that isn’t self rising then use 1 generous tsp baking powder & a pinch of baking soda
1-Preheat the oven to 160C and roughly break or chop the nuts into small pieces then soak in a bowl of water for 5mins
2-Mix the first 4 ingredients together in a large bowl then add the berries, chopping any large ones in half then stir everything together
3-Add the egg, oil and bananas to a small blender with the milk and briefly blend until combined. Add the wet ingredients to the dry ingredients then drain and add the nuts before thoroughly mixing everything together
4-Add tablespoon amounts of the batter into bun cases then place into the oven to bake for approx 18mins before removing and allowing to cool slightly before consuming. Store leftovers in a container in the fridge.