Brainy (breakfast) recipes

Brainy oatmeal kasha

April, 2021
"Breakfast is the most important meal of the day"
Whether you agree with this statement or not, what is in the breakfast is more important.
This bowl for sure is important for your brain health because of what's in it.

Let's take a closer look at some of the ingredients this breakfast bowl consists of.
It has chia, oats, and pepitas- pumpkin seeds.
All of them are an excellent source of tryptophan.

And why do we care about tryptophan being in our diet?
Because it is what serotonin is made of.


And why do we want enough serotonin?
Because serotonin is a neurotransmitter that signals happiness among other good things to our brains.
And because low levels of serotonin mean less frequent signals, it sometimes can result in feeling down and being anxious.
For 1 portion of Brainy Oatmeal Kasha all you need are:

  1. 1 cup oatmeal
  2. 2-3 cups almond (soy) milk
  3. ¼ tsp salt
  4. 1 tsp maple syrup
  5. ½ tsp vanilla extract
  6. 1 tsp organic maple syrup or to taste

How to cook the Kasha:
  1. Set a small saucepan over medium heat.
  2. Add 2 cups of almond milk.
  3. Let it come to a boil.
  4. Add 1 cup of old-fashioned oatmeal.
  5. Reduce heat to a simmer, cover, and cook on low for 10 minutes with occasional stirring. If kasha is too thick, add the remaining 1 cup of almond milk to thin it out. I like mine to be "soupy", rather than "ricey".
  6. When the kasha is nice and soft, turn off the heat.

Serving instructions
  1. For serving use a deep bowl and place the desired amount of kasha in it.
  2. Add your favorite topping
Brainy toppings:
  1. Add berries: strawberries, raspberries, blueberries or blackberries are all great choices. I like to use my blueberry chia jam (scroll down for recipe)
  2. Add 1 TBS of pumpkin seeds
  3. Add 1 TBS of chia seeds
  4. Add 1/2 banana or any other fresh fruits
  5. Sprinkle coconut flakes and sugar free corn flakes






Blueberry Chia Jam
1 cup blueberry
3 TBS chia seeds
1 ripe banana
Blend all in a high-power blender.

Leftovers can be stored in a refrigerator for up to 3 days


I hope you enjoy this recipe and if you make it I'd love to see pics of your creations on Instagram or Facebook! Hashtag them #brainyrecipes