Brain boosting breakfast bites

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 breakfast bites Breakfast Lunch snack

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.

Brain boosting breakfast bites Breakfast Lunch snack

Served with nut butter

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.

Brain boosting breakfast bites Breakfast Lunch snack

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Sun dried tomato & feta flourless lentil loaf

I’ve been loving this lentil loaf not only because it’s so full of flavour but because it’s full of nutrition and it’s:
-flourless
-yeast free
-full of fibre and protein
-full of healthy herbs
-doesn’t require kneading or proving
-made with super cheap red lentils

This loaf is lovely and soft, with more of a veggie “meat loaf” kind of feel about it rather than a loaf you’d slice and toast like normal bread (although I am working on a version like that) but you won’t want the normal white stuff once you taste this one anyway! Who doesn’t want a tasty slice of this savoury loaf without the belly bloat that you’d get from mass produced white bread?

Sun dried tomato & feta flourless lentil loaf Lunch snack

Freestyle flavour
The combo of feta cheese, tomatoes, oregano and basil gives it a pizza like taste to it, I mean really, what more could you want? Feel free to adapt the herbs and spices to your taste but I really do like the cheese, tomato and Italian herb mix so recommend giving this a go first and adding chilli if you want a gentle heat kick too.

Sun dried tomato & feta flourless lentil loaf Lunch snack

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MissFits protein After Eight smoothie (sugar free)

I love using the MissFits nutrition pea protein powder sachets but it got even better when I combined their chocolate flavour with some avocado and peppermint extract because the result was a creamy, sugar free, high protein smoothie that tasted like the After eight chocolates!
A great choice for breakfast before a workout or as a recovery snack between the gym and your dinner later on that day.

MissFits protein After Eight smoothie (sugar free) Breakfast snack vegan

Why I like this protein
This brand of protein is naturally sweetened with stevia meaning you don’t need to add any fruit or sugar so it’s a great option for anyone looking for a low sugar smoothie and also a good option for when there’s no fresh fruit in your kitchen or you have a ripe avocado begging to be used up.
Also, it contains added green tea extract for an energy boost which is great in the morning but it also acts as an antioxidant that can help protect the body from any exercise induced stress, great for those who workout hard or regularly. Their added vitamin B12 is the natural and more bio available form (methlycobalamin) compared to most varieties that are not (cyanocobalamin). Another added bonus is the digestive enzymes which help you digest the protein and other compounds in your meal.

MissFits protein After Eight smoothie (sugar free) Breakfast snack vegan

Where to buy
These single serving sachets are really easy to get in Holland & Barrett and allow you to try each flavour out for yourself which I really recommend, so give this one a go and see what you think. They’re only 1.99 each and usually some kind of deal on them at the same time making them quite affordable to try before buying anything bigger. You can also get them online or at certain Tesco stores.

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Berry banana brownie breakfast bars

What better way to have a delicious, nourishing, quick breakfast ready to go when you are than by baking these brownie breakfast bars the night before!

Berry banana brownie breakfast bars Breakfast Lunch snack vegan

bursting blueberry breakfast brownies

They are made from jumbo oats, fresh blueberries, ripe bananas and a touch of cacao powder to give a decadent, chocolate taste and once baked they’ll provide you with a quick, healthy breakfast option in the mornings meaning it’s easier to get out the door. They’re also a great recipe to use up any overly ripe bananas you have hanging around your fruit bowl.
These taste best when slightly warm as the cacao chocolate flavour comes through more and with your favourite yogurt to contrast with the berries and rich cacao.

Benefits
-No oil or eggs
-vegan & gluten free
-1 bowl
-No sweeteners, fruit only
-High fibre & portable

Berry banana brownie breakfast bars Breakfast Lunch snack vegan

Top with yogurt, fruit & cinnamon

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Chocolate orange avocado (chocado) truffles!

When I first thought up this recipe I really hoped it would work well as I really wanted to create a soft, indulgent yet healthier chocolate truffle and what way to make that happen than by adding an entire avocado to the mix to give it a soft truffle like texture while getting all the skin and heart health benefits from both the avocado and cacao!

Chocolate orange avocado (chocado) truffles! Desserts energy balls snack vegan

Soft texture, rich flavours, guilt free indulgence

Chocolate truffle benefits
-Filled with antioxidants
-More fibre than standard truffles
-Lightly sweetened and dairy free
-Great for nourishing the skin

As I’ve made these multiple times, I discovered that if you have a nice powder handy such as a dry berry powder or lucuma (fruit powder that has a caramel like flavour) to roll the balls in then you can reduce the liquid sweetener as more flavour is gained from the powders and as it’s on the outside of the truffles it’s the first thing to hit your tongue, so it kind of tricks your taste buds into thinking it’s sweeter than it is. Coconut works well too if you prefer that flavour combo over a sweeter one.

Chocolate orange avocado (chocado) truffles! Desserts energy balls snack vegan

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Gingerbread flapjacks

I absolutely love the soft texture and spices of these flapjacks, they’re delicious!
Flapjacks are one of my favourite snacks but most are full of refined sugar or other ingredients that aren’t good for you so swapping them out for these is a great choice.

My favourite way to eat them is slightly warmed, so either a few minutes out of the oven or else gently heat them up a little before tucking in will give the best results.

Gingerbread flapjacks Breakfast snack vegan

Nourishing gingerbread flapjacks

Gingerbread flapjacks Breakfast snack vegan

I used molasses in this recipe as it’s a key ingredient in traditional gingerbread recipes due to its rich flavour, it’s also a highly nutritious sweetener containing good amounts of copper, iron and chromium, however not many people tend to use it because of the intense liquorice like flavour, but when you mix it in the right quantities with other flavours you can get the best of both worlds. It is very affordable and in all big shops but if you can’t get your hands on it then you can use barley malt (contains gluten) or honey etc but obviously the flavour won’t be as traditional.

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