Brainy Breakfast

Breakfast is our fuel to get through the first part of the day. It’s important that it’s not sugar-centric or carb- (quickly turn into sugars) centric, particularly for children who will be hyper right after eating and then crash at school. Some quick breakfast ideas are yogurt and fruit smoothies or parfaits, steel-cut oats with toppings, nut butters and fruit wraps, homemade breakfast bars, and all kinds of quick egg dishes.

Eggs get a bad rap for having cholesterol, although many studies show most of that is good cholesterol and only very weakly affects the blood cholesterol levels. For example, even an egg per day is perfectly acceptable for a healthy adult. Higher consumption of eggs is not associated with increased risk of coronary heart disease or stroke.^[1] Dietary cholesterol has such a minor effect on blood cholesterol, that most other countries (European countries, Australia, Canada, New Zealand, India, Korea, etc.) do not have an upper limit for cholesterol intake.^[2]

I previously mentioned that the omega-3s in eggs from pasture-raised chickens combat stress and depression (and lower blood triglycerides), but they’re also high in the antioxidants lutein and zeaxanthin, which are particularly important in decreasing Alzheimer’s symptoms because they are preferentially taken up into neural tissue to increase cognitive function.^[3] Eggs are low carb, and high in choline (a B vitamin), B12, vitamin D, iodine, magnesium, and many other nutrients. Choline is important for normal brain development, and the focus and memory skills needed to postpone Alzheimer’s and dementia.

Here are a couple of easy fried egg ideas for the workday. Both took me 10-15 minutes including prep, cooking, eating, and clean-up on a hurried morning, so you can get a real brain food breakfast fairly quickly. I’m adding in the benefits of the leafy greens and flax seed, which you can substitute and spice up at will. The key is to get the oil real hot in the pan before adding the egg(s). Crack the egg(s) into the hot oil and let them fry until the edges are brown and crispy; then you know it’s done – the yolk will still be runny.

The first egg I fried then topped with spinach and flax seeds (depression and anxiety fighters) for a minute until the spinach wilted. For the second egg, I chopped some romaine lettuce and tossed it with a little lemon juice and flax seed, and set it aside while I fried the egg. I put the crispy-bottomed egg on a piece of paper towel while I warmed the green mixture for a few seconds, put it on a plate, and topped with the egg.

Brainy-egg B’fast
1-2 t avocado or coconut oil
1/2 – 1 cup greens
1-2 eggs
1 t seeds

Heat oil on medium-high until completely heated. Add egg(s). Salt and pepper to taste. Fry until edges are crispy. Top with greens and seeds.