Two Glasses with Detox Green Smoothie

This fun breakfast recipe is the perfect way to boost your brain function in the morning. While this breakfast is low in carbohydrates, the eggs and kale are bursting with choline and vitamin K, which are important nutrients to keep your thinking skills sharp. In fact, in our upcoming article, Top 10 Brain-Boosting Foods, both eggs and kale were listed as foods beneficial to supporting brain health.

Egg yolks are a wonderful source of choline, which is a main component of the neurotransmitter acetylcholine. Neurotransmitters are what our brain cells, neurons, use to communicate with each other. Acetylcholine, specifically, has been shown to play an important role in memory. So, by extension it is important that our body has a sufficient supply of choline to make this neurotransmitter to help us remember all the things we need to! (1)

Kale is a cruciferous vegetable rich in nutrients! Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K. (4)

Other hidden gems in this recipe include garlic and olive oil, which act as immune system supports and antioxidants, respectively, while adding a delicious flavours!

For added benefit, try switching your store-bought pesto, for our home-made nutrient dense Holy Basil Pesto. This pesto recipe is loaded with nutrients and antioxidants, which is another great way to support brain health. It also has adaptogenic properties, meaning it helps individuals adapt to stress, which is key whether recovering from a brain injury, or just coping with the challenges of everyday life.

 

References

  1. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  3. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.

 

Pesto-Baked Egg

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 1⅔ tbsps Extra Virgin Olive Oil
  • 2 cups Kale Leaves thinly sliced
  • 2 Garlic Cloves
  • ½ tsp Sea Salt
  • 4 Eggs
  • ¼ cup Pesto
  • ¼ cup Cherry Tomatoes

Instructions
 

  • Preheat oven to 350*F. Pour 1 teaspoon of olive oil into each of four 6-8 ounce ramekins.
  • Heat the remaining teaspoon of olive oil in a large sauté pan. Add kale, garlic, and sea salt, then cook for approximately 3 minutes, stirring frequently, until kale is wilted and garlic is tender.
  • Divide garlic between ramekins, then crack 1 egg into each, taking care not to break the yolk.
  • Top with pesto and bake 10-15 minutes, or until the egg is set.
  • Remove from oven, and top with sliced cherry tomatoes. Enjoy!
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