The summer holidays can be a great time to get kids into the kitchen and kick-start long-term healthy eating habits. We’ve picked three easy recipes that you can have fun recreating at home with the little ones. Our Head of Nutrition, Alice, also shares her thoughts on their brain-boosting properties. Post your best creations on Instagram and tag us @foodforthebrainfoundation.

Sweet Potato Quiche

Ingredients:

4 sweet potatoes, peeled and sliced into thin rounds (the rounds should be thin enough to bend easily)

5 eggs, beaten

2 cups fresh spinach

10 slices of sundried tomato, chopped

1 red onion, sliced

1 garlic clove, minced

2 tbsp fresh chives

Olive oil

Method:

Preheat your oven to 200°C. Arrange the potato slices in a pie dish in a circular pattern to form a “crust” for the quiche. Drizzle the sweet potatoes with olive oil and season to taste. Place in the oven and bake for 15 to 20 minutes.

Warm some olive oil in a skillet over a medium heat and add the garlic and onion. Cook until the onion and garlic are soft and fragrant, around 5 minutes.

Add in the spinach. Sauté until wilted, 2 to 3 minutes, and set aside to cool down. When the sweet potatoes are done, lower the oven heat to 375 F.

In a bowl, combine the beaten eggs with the spinach mixture, sundried tomato and chives.

Pour over the sweet potato crust, and place in the oven. Bake for 30 to 35 minutes, or until the eggs are set; serve warm.

Alice adds: Sweet potatoes, spinach and red onion are a rich source of antioxidants, which may help to support brain health by reducing the effects of oxidative stress on the brain. Eggs are great for increasing protein and are also a good source of vitamins B6 and B12, folate and choline, which are essential for keeping tiny brains energised throughout the day, as well as supporting a biochemical process called methylation, which is vital for mental and neurological wellbeing. 

Chocolate Crunchies

Ingredients:

100g good quality dark chocolate, broken into rough chunks

2 tbsp tahini or unsalted hazelnut butter (from health-food stores)

2 tsp ground cinnamon

50g oats

50g mixed unsalted nuts, roughly chopped

50g desiccated coconut

50g pumpkin seeds

A good tbsp of ground or cracked flaxseeds (linseeds)

Method:

Melt the chocolate then stir in the tahini. Place ten paper cake cases on a baking sheet. Mix in the dry ingredients until evenly coated then spoon into the cake cases and chill until set.

Alice adds: Kids love chocolate and the above recipe is a luxurious chocolate fix, which also packs a nutritional punch. Pumpkin seeds are a good source of zinc, which is important for increasing levels of GABA and modulating dopamine and adrenaline. Cacao is a rich source of magnesium, which similarly to zinc also works to reduce excitability of neurons, as well as reducing levels of oxidative stress in the brain. Flaxseeds are a source of dietary fibre and also contain ALA, a vegan source of omega 3 fatty acids, which are essential for brain health.

Big Baked Beans

Ingredients:

1 tbsp olive oil

2 red onions, peeled and finely chopped

2 x 400g cans butter beans, rinsed and drained

2 x 400g cans chopped tomatoes

A little salt, or 1 tsp Marigold Reduced Salt Vegetable Bouillon powder

Freshly ground black pepper

Method:

Heat the oil in a saucepan and sauté the onions for 2 minutes to soften. Stir in the remaining ingredients and simmer for 2 minutes, then taste to check the seasoning. Serve on wholemeal or rye toast. Tip: You can also purée the mixture before adding the beans to make a smooth sauce like the canned versions.

Alice adds: These baked beans contain no added sugar and are low in salt. Consuming high levels of sugar and refined foods has been indicated to increase hyperactivity and neurocognitive deficits in some studies. Swapping store cupboard staples such as baked beans for low sugar and low salt alternatives, or making your own using the recipe above, is a great way of reducing sugar and salt intake whilst keeping little tummies happy. 

The COVID-19 pandemic has brought much disruption, fear and anxiety, and this is particularly true amongst children and teens who have been affected by school closures, physical distancing and new routines. It is no surprise, then, that many children have been feeling more anxious or exhibiting signs of anxiety, and that related conditions such as OCD, social anxiety and disordered eating appear to be on the rise. Witnessing this in a child can be very worrying and stressful for parents.

At Food for the Brain, we’re passionate about sharing the science and nutritional strategies that promote good brain health and mental wellbeing at every life stage. Nurturing healthy brains in children is particularly important given the growing body of evidence connecting diet and mental health. 

Diet and Mental Health

We all know that diet plays a huge part in our health, but recently we have started to understand more about its connection to mental health. Unhealthy dietary patterns have been associated with poorer mental health in children and adolescents. Furthermore, a 2017 paper published in Public Health Nutrition found the UK to have the most ‘ultra-processed’ diet in Europe, as measured by family food purchases. British children were found to be eating “exceptionally high” proportions of ultra-processed foods*, which is likely to be contributing to health problems.

Specific Nutrients for Mental Health

The brain is the most energy-hungry organ in the body, stealing roughly 25% of the body’s energy requirements. In addition, there are specific nutrients that play a role in mental wellbeing. Ensuring good levels of these nutrients can support your child’s brain and mental health. 

Zinc

Zinc is a mineral found in higher concentrations in seafood, organ meat, chickpeas, lentils and pumpkin seeds – not foods that tend to be loved by children. Zinc can also be found in other foods such as the dark meat of chicken, yogurt, almonds and peas, but it may be harder to obtain the amounts children need from these sources.

Zinc is believed to interact with an important anti-anxiety brain chemical called GABA. GABA is the body’s main inhibitory neurotransmitter, meaning that it prevents excitatory neurotransmitters like dopamine and noradrenaline from over-stimulating the brain. This relaxes us and promotes feelings of calm, as well as helping to slow down our heart rate and breathing. In those who are deficient in GABA, feelings of anxiety and stress can be common symptoms.

Although zinc has not been as well researched as other nutrients, it has been connected in research to both ‘mood disorders’ and depression. Zinc supplementation may even reduce anger and lessen depression.

If your child does not eat seafood, chickpeas or chicken, you could encourage them to eat extra almonds, cashews and pumpkin seeds, to make up for any potential shortfalls. You could try making things like energy balls with nuts and seeds, adding raisins or dried apricots, which are also high in iron. 

Vitamin B6

B6 is really important for our mental wellbeing because the body uses it to make brain chemicals like GABA and serotonin, which make us feel calm, focussed and happy.

This vitamin is found in a wide range of foods such as meat, fish, chickpeas, vegetables and wholegrains. However, if your child’s diet mostly comprises refined, white foods such as bread and pasta, they may be losing out on important sources of this vitamin. Wholegrains and wholefoods should be the focus, keeping refined white flour to a minimum to help achieve good B6 levels. 

Iron

According to the World Health Organization, iron deficiency is the most prevalent nutritional deficiency. Iron deficiency in children is known to affect behaviour and learning, and has also been associated with increased anxiety and social problems. 

The best sources of iron are red meat, seafood and the dark meat of chicken. Plant foods also contain a lot of iron, such as beans, lentils, kale, cabbage and broccoli. Eggs and dairy contain iron in smaller amounts and may be a good source if your child will not eat plant or meat sources. An emphasis on green vegetables, however, is always recommended for overall good health.

What if my child doesn’t like these foods?

The biggest challenge for parents tends to be picky eaters, and time restraints. A picky eater may exclude whole food groups, such as animal protein or plant foods such as beans or greens. This may cause children to struggle to get the nutrition they need for good mental health.

Top Tips: It’s not easy coaxing a fussy child to eat something they don’t like, but disguising the food within something they do like can be a good trick. For example, making a well seasoned vegan burger using chickpeas. Or a creamy soup, sneaking in mixed vegetables, then blending until smooth for children who don’t like lumps. Shredding onion and celery into tomato sauce also disguises them well. Follow us on social media for additional tips this month on preparing meals for picky eaters.

* This report by The Soil Association provides useful information on ultra-processed foods and how to spot them.

With thanks to our volunteer, Linda Albinsson at Thrive Kids Clinic, for this article.

COVID-19 virus has brought much panic and disruption, dramatically changing normal life in a very short space of time. We are in uncharted territory and if the outbreak has left you feeling scared, anxious, confused, overwhelmed, angry, sad and/or hopeless, it’s okay, these are all normal and expected reactions to the uncertainty around the virus and its potential for harm. You may be experiencing fear for your own health or your loved ones, difficulties with sleep and/or concentrating, changes to your appetite and worsening of chronic health conditions, as well as more reliance on substances like alcohol or nicotine. These are understandable effects of the current health crisis we are facing. 

As part of the critical steps of social distancing and isolation, to try to slow the spread of the virus , we are now having to spend the vast majority of our time at home.  For some this can also be an enormous challenge, for example, if you live on your own, in a confined space, or unable to access social support and the connections that you would ordinarily have. Furthermore, with constant updates available on news and social media, it can be really challenging to stay calm, and the negative impact the current situation may be having on our mental health is unfortunately, unsurprising. 

As a member of our community, we want to let you know that we are in this with you. Like many other organisations, our Food For the Brain family is working from home and we want to provide some tips on how you can look after your mental health, whilst social distancing and in isolation, in this undoubtedly challenging time. 

1. Stick to a routine

It’s completely understandable that your appetite may have changed (up or down) due to the anxiety around COVID-19, and the disruption to your normal routine. Disrupted sleep-wake patterns (i.e. less active in the day, and more active in the night) are well recognised in mood disorders and may lead to an increased susceptibility to these conditions. Furthermore, by being more active in the day compared to at night is associated with healthier sleeping cycles and therefore may contribute to  better mental health. Therefore, now, more than ever, keeping to a routine can be really helpful in giving your day some more structure and meaning. Try some of the following: 
 

• Start by thinking about activities you do on a daily basis and allocating time for each of these. For example, if you enjoy a morning cup of coffee, set aside 15 to 20 minutes for this. 
• Find time to incorporate 30 minutes for exercise if you can. Exercise is hugely important for good mental health. If exercise is not currently part of your routine, start small with walking and low impact exercise for short periods, and build up to 30 minutes at a time.
• Practice good sleep hygiene to give yourself the best chance of getting a good night’s rest. This can include dimming  the lights before your bedtime, having a warm (but not hot) bath or shower before bed, and staying off your electronic devices for at least 30 minutes before bed

2. Limit your consumption of the news and social media, and stay reliably informed

The amount of information currently available from official organisations, news and media outlets and social media can be completely overwhelming and at times confusing. Messages received through email and other communication channels can be overwhelming, allowing for inaccurate or mis-information to spread like wildfire. All of this serves to increase anxiety around COVID-19. Here are our tips for managing anxiety caused by the influx of media:

• Use trusted sources: including www.gov.uk and https://www.nhs.uk to ensure you’re getting the most up-to-date, current advice.
• Consider limiting your reading of sensationalist news headlines if it makes you feel more anxious.
• Consider turning off the ‘breaking news’ notifications on your phone (through your settings on your phone).
• Limit social media if you find  the wealth of information, opinions and posts on COVID-19 overwhelming.

3. Try enjoying some brain-stimulating exercises 

The COVID-19 lockdown, as hard as it is, offers a great opportunity to practice exercises that help your brain health. Research has shown that playing games may help preserve cognitive functions in people vulnerable to Alzheimer’s Disease and may prevent disease onset. Activities such as jigsaw puzzles, card games, checkers or crosswords and reading magazines, journals and/or books, learning a new language, all count as cognitive activities so try incorporating this into your daily routine. 
 
4. Connect with your loved ones, remotely if necessary

Social connection is really important for our mental health and general sense of wellbeing. Despite current social distancing guidelines being absolutely vital, it can take its toll on your mental wellbeing. Although it’s not quite the same, luckily we have the benefit of technology to help us connect with others, without leaving your home. Here’s some tips on how to connect with others online:

• Consider holding pub quizzes or online dinner parties with your friends to keep you occupied, entertained and connected during the COVID-19 lockdown.
• Consider starting or joining an online book club. Many are appearing online and are being run through private messaging groups. 
• Workout online with friends. Many fitness clubs and trainers are holding ‘live’ sessions online through social media channels and some are offering free online fitness workouts. 
• Check in with your friends, colleagues and family to see how they are and share what you’ve also been up to.
• Watch a film and/or cook a meal with a friend online. 

If you do share your home with others, remember to also connect with those at home. A great way to do this is through shared activities such as cooking and also through playing games.