Power the brain with porridge
Oats are a wonderful wholegrain, says Graeme. “A rich source of magnesium and potassium, B-complex, vitamin E, some protein and plenty of soluble fibre, regular intake of wholegrain oats help to regulate blood sugar keeping kids calm and grounded.”
This delicious recipe combines organic wholegrain oats with creamy coconut milk, vanilla and sliced banana or berries. Combining coconut, vanilla and banana gives a natural sweetness to the mix, so come topping time you really don’t need to add a sweetener. If you do, go for honey – it’s the best lower GI sweet choice. If you’re not a fan of coconut, it can be replaced with a low sugar full fat yoghurt like “Jalna Pot Set Yoghurt” – a favourite from larger Fusion stores.
- 1 cup rolled oats
- 1.2 cup coconut cream
- 2 cups water
- 1 large banana finely sliced
- 2 tsp pure vanilla extract
- ¼ tsp pink rock salt
- 1/2 tsp cinnamon (optional)
Add all the ingredients to a pot and bring to boil. Allow to simmer for around 15 minutes stirring continuously until delicious and creamy. The porridge will thicken further on cooling so you can stop cooking when it’s still a little runnier than your preferred consistency.
Divide into bowls and add toppings of your choice.
Or, store in a container and refrigerate for up to five days. Pour a little plant-based milk over the final bowl in the morning for more moisture.
Want some of our top topping combinations?
- Blueberries, raspberries, coconut cream or Jalna yoghurt, and thinly sliced almonds
- Sliced banana, chocolate or cacao chips or desiccated coconut
- Chopped apple, sultanas and cinnamon (add while cooking or straight after so they soften)
- Stewed fruit (stew with pure vanilla extract and coconut sugar)
- Cinnamon, plant-based milk and honey
Do oats contain gluten? No. Research has shown that even coeliacs (people with a serious gluten allergy) are able to tolerate oats in moderate amounts, especially when they haven’t been contaminated by wheat during production. For the vast majority of people oats are an extremely healthy whole food. However, you can replace oats with chia seeds – another brain food full of healthy nutrients.
A hearty homemade muesli
There’s hardly a better breakfast in terms of nutrition, says Graeme of this delicious homemade cereal breakfast. “It’s nutrient-dense. It offers ample amounts of magnesium, manganese and other rare trace nutrients. High in fibre and wheat-free, it supports bowel cleansing. It’s also a good platform for the Essential Balance Oil, a source of essential fatty acids for good brain health.”
- 500 g natural large-flake rolled oats
- 200g of chia seeds
- 1/2 cup figs
- 1/2 cup sundried apricots
- 1/2 cup sunflower seeds, pumpkin seeds, walnuts or pine nuts
Cut the dried fruit into small pieces. Mix the fruit pieces and sunflower seeds, walnuts or pine nuts together with the oats in a large bowl and store in a large bottle jar. The above amounts are sufficient for a week.
FAWS (Flax, Almond, Walnut and Sunflower seed – an optional addition)
- 3 Tbsp Flax seeds or Pumpkin seeds
- 2 Tbsp. Sunflower seeds
- 1 Tbsp. Almonds
- 1 Tbsp Walnuts
Blend the seeds one type at a time in a coffee grinder. Place in a sealable container and store in the fridge to be used within a week (ground nuts and seeds go rancid after a week).
Before bedtime, mix the muesli, 1-2 spoons of FAWS, and either 1-2 Tablespoons Omega Nutrition Essential Balance 369™, walnut oil or coconut oil. Add soymilk and allow to soak overnight to soften the ingredients for easier digestion. Place in the refrigerator when the weather is hot.
Serve the following morning with blueberries or other berry fruits for an added boost of powerful antioxidants and a delicious flavour.
Eggs made easy:12 egg cups with your choice of veggies
This egg recipe works a treat for young children. An excellent source of protein, eggs also contain choline – a must-have for brain development. Children’s diets typically fall short of choline by 125mg – the exact amount that is found in an egg!
- 1 cup shredded zucchini or yellow squash, squeezed very dry
- 1/2 cup shredded mozzarella or cheddar cheese
- 1 tablespoon grated Parmesan
- 1/4 cup unrefined flour or cornmeal (you can use gluten-free flour if desired)
- 2 eggs, lightly beaten
- 1/2 teaspoon cumin, pizza seasoning, or Italian seasoning for extra flavour (optional)
- Preheat the oven to 375 and grease a mini muffin tin with non-stick spray.
- Combine all ingredients into a bowl and mix well to combine. Fill prepared muffin tin with batter, filling each cup to the brim.
- Bake for 14-16 minutes, or until the edges are just starting to brown and the tops are firm to the touch.
- Remove from oven and let sit for a minute. Use a paring knife to help loosen the edges of the muffins if needed. Serve warm or at room temperature.
Replace zucchini with yellow squash, grated carrot, grated sweet potato, or finely chopped broccoli.
To store, keep in the fridge for up to 5 days in an airtight container. Or, store in a zip-lock freezer bag with as much air removed as possible in the freezer for up to 3 months. Warm in 15 second increments in the microwave or thaw overnight in the fridge.