Pesto Baked Egg Cups

Pesto Baked Egg Cups

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 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 Cups

The eggs and kale in this recipe are bursting with choline and vitamin K, which are important brain-boosting nutrients to keep your thinking skills sharp.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 2 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
  • Sprouts to garnish

Instructions
 

  • Preheat oven to 350*F. Arrange 6 oz ramekins on a baking sheet. Pour 1 teaspoon of olive oil into each ramekin and coat the inside of the ramekin with the oil.
  • In a large pan, heat the remaining tablespoon of olive oil. Once warmed, add kale, garlic, and sea salt. Cook for approximately 3 minutes, stirring frequently, until kale is wilted and garlic is fragrant.
  • Divide garlic kale evenly between ramekins.
  • 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 garnish with sliced tomatoes and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 231
Carbs: 3g
Fibre: 1g
Sugar: 1g
Protein: 8g
Fat: 21g

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream

Smoked Salmon Avocado Toast

Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals?

This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/

 

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.
Prep Time 5 mins
Total Time 5 mins
Servings 2 servings

Ingredients
  

  • 2 Banana sliced and frozen
  • tsps Matcha Green Tea Powder

Instructions
 

  • Add frozen bananas and Matcha green tea powder to the bowl of a food processor with an S-blade and process. Scrape down the sides of the bowl as needed to ensure even processing. Continue to process until smooth approximately 2-3 minutes.
  • For soft serve consistency: Scoop into serving bowls and enjoy.
  • For firmer ice cream consistency: Place in an airtight, freezer-safe container and freeze for at least 1 hour before serving.

Notes

Nutritional information per serving:
Calories: 110
Carbs: 27g
Fibre: 3g
Sugar: 15g
Protein: 3g
Fat: 0.5g

Crockpot Cod & Sea Veggie Soup

Crockpot Cod & Sea Veggie Soup

Smoked Salmon Avocado Toast

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. 

One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!

So, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

Crockpot Cod & Sea Veggie Soup

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often.
Prep Time 5 mins
Cook Time 6 hrs
Total Time 6 hrs 5 mins
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 White Carrots peeled and sliced
  • 1 Small Celery Root peeled and diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetable Broth or bone broth
  • 6 Green Onions chopped
  • ½ cup Parsley chopped

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for 1-2 more minutes until fragrant.
  • Transfer the contents of the pan to your crockpot. Add the dulse, carrots, celery root, cod and broth. Cook on high for 4 hours, or low for 6-8 hours.
  • Uncover crockpot, stir in green onions. Allow to sit for 5 minutes.
  • Divide between serving bowls. Garnish with fresh parsley and enjoy!

Notes

Nutritional information per serving:
Calories: 261
Carbs: 18g
Fibre: 3g
Sugar: 7g
Protein: 25g
Fat: 11g

Asian-Inspired Beef & Broccoli

Asian-Inspired Beef & Broccoli

Smoked Salmon Avocado Toast

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!

Some of the most important nutrients during pregnancy are:

  • iron
  • calcium, and
  • folate.

This recipe contains 3mg of iron, which equates to approximately 11% of the Recommended Daily Allowance (RDA) for pregnant women and approximately 16% RDA for most adults; 115mg of calcium, which is approximately 10% RDA for pregnant women and 12% RDA for other adults; plus 103mcg of folate, which is approximately 17% RDA for pregnant women and about 26% RDA for all other adults.

This Beef and Broccoli dish also contains ginger, which not only tastes great, but can help with indigestion and nausea (from pregnancy or otherwise).

Also highlighted in this recipe is tons of broccoli which is a superfood and high in fibre and many other nutrients including vitamins, minerals, and phytonutrients.

Because it is quick to prepare, taking only 15 minutes, it is a great option if you are feeling tired and fatigued.

This recipe is for 2 servings sizes, but you could easily double the recipe to have leftovers the next day or to serve your whole family. You can store leftovers sealed in the fridge for up to 3 days.

This Beef and Broccoli dish can also be served on a bed of brown rice or cauliflower rice.

Enjoy!

Chinese Beef & Broccoli

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!
Prep Time 6 mins
Cook Time 9 mins
Total Time 15 mins
Servings 2 servings

Ingredients
  

  • 2⅔ fl ozs Bone Broth
  • 2 tbsps Coconut Aminos
  • 1 tsp Ginger fresh, minced
  • 1 Clove Garlic fresh, minced
  • 1 tsp Sambal optional
  • 1 tbsp Tapicoa Starch
  • ½ tsp Avocado Oil
  • ½ tsp Toasted Sesame Oil
  • 10 ozs Flank Steak sliced against the grain
  • 3 cups Broccoli florets, chopped
  • Sesame Seeds to Garnish

Instructions
 

  • In a small bowl, whisk together the broth, coconut aminos, garlic, ginger tapioca starch and sambal, if using, until no clumps remain.
  • Heat a large skillet over medium heat and add the avocado oil. Once it is hot, add the steak slices and cook for 3 to 4 minutes. Add the sauce to the pan and cook for an additional minute. Add the broccoli, stir in sesame oil, then cover and cook for an additional 3 minutes.
  • Sprinkle with sesame seeds, serve and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 17g
Fibre: 4g
Sugar: 6g
Protein: 52g
Fat: 17g