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13 Book Recipes
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
“Happy Belly” Breakfast Bites
A no-stress, make-ahead breakfast to support calm focus, healthy digestion, and fewer sugar crashes.
Why It Works:
Oats and flax support digestion and blood sugar. Banana adds natural sweetness. Nut butter fuels the brain. Cinnamon calms the nervous system.
Ingredients:
  • 1 cup rolled oats
  • 2 ripe bananas (mashed)
  • 1/4 cup ground flaxseed or chia seeds
  • 1/4 cup nut or seed butter (e.g., almond, sunflower)
  • 1 tsp cinnamon
  • Optional: 1/4 cup mini dark chocolate chips or raisins
Directions:
  1. Preheat oven to 350°F (175°C).
  1. Mix all ingredients in a bowl.
  1. Scoop into small balls or flatten slightly into cookies on a parchment-lined tray.
  1. Bake for 12–14 minutes until set.
  1. Cool and store in fridge up to 5 days.
Parent Tip:
Let your child mash the bananas or roll the bites—getting hands involved supports sensory regulation and connection.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
“Calm Kid” Smoothie Bowl
A gently sweet, gut-friendly bowl that fuels focus and soothes stress from the inside out.
Why It Works:
Blends healthy fats, fiber, and calming minerals to support mood, digestion, and emotional regulation.
Ingredients:
  • 1/2 banana (ripe)
  • 1/2 cup frozen blueberries or strawberries
  • 1/4 avocado (or 1 tbsp nut butter)
  • 1/2 cup plain yogurt (dairy or non-dairy)
  • 1/4 cup oats or cooked quinoa
  • Splash of water or milk of choice
  • Pinch of cinnamon (optional)
Toppings (pick 2–3):
  • Chia seeds, hemp seeds, sliced fruit, coconut flakes, granola (low sugar)
Directions:
  1. Blend all base ingredients until smooth.
  1. Pour into a bowl.
  1. Top with your child’s favorites.
  1. Serve with a spoon—helps slow down the eating process and promotes digestion.
Parent Tip:
Let your child pick the toppings—they’ll feel more in control, and that alone can reduce power struggles and stress at mealtime.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Dirt-Lovin’ Smoothie
Why it works: Feeds good gut bacteria with prebiotics and polyphenols, mimicking microbe exposure your kid might miss indoors.
Ingredients:
  • 1 ripe banana
  • ½ cup spinach or kale
  • 1 tbsp ground flax or chia
  • ½ cup kefir or plain yogurt (unsweetened)
  • ½ cup blueberries (frozen or fresh)
  • ½ cup water or almond milk
Directions:
Blend until smooth. Add a silly name like “Mud Monster Mix” to get the giggles going. Optional: Serve with a compost fact of the day!
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Bedtime Belly Bowl
A warm, calming snack to support bonding and belly health
  • Ingredients:
  • 1 cup cooked oats (gluten-free if preferred)
  • ½ banana, mashed (or stewed apple)
  • 1 tsp ground flaxseed
  • ½ tsp cinnamon
  • Splash of full-fat milk or unsweetened nut milk
  • Optional: probiotic-rich topping like a spoonful of plain yogurt
  • Why it works:
  • Oats feed the good bacteria and help regulate blood sugar
  • Bananas and cinnamon are calming and naturally sweet
  • Flaxseed provides fiber for digestive ease
  • Warmth and rhythm soothe the nervous system
  • When to serve:
  • 30–60 minutes before bedtime, as part of a cozy wind-down routine
  • Bonus Bonding Tip:
  • Let your child stir the bowl or pick a topping
  • Use this time to connect, cuddle, and chat—food and feelings digest better together
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
The Belly Brain Plate
A build-your-own meal that feeds focus, not frenzy
How to Build It (Pick 1 from Each):
Fiber-Filled Base:
  • Cooked lentils, quinoa, brown rice, or sweet potato mash
Protein Power:
  • Grilled chicken, turkey meatballs, boiled eggs, or black beans
Smart Fats:
  • Avocado slices, olive oil drizzle, nut butter, or seed sprinkle
Fermented Finish (optional):
  • Dollop of sauerkraut, side of plain yogurt, or kefir dip
Why it Works:
  • Fiber + protein + fat = stable blood sugar = better mood and focus
  • Fermented foods enhance gut flora
  • Customizable for picky eaters and family-style meals
Parent Hack: Give kids “assembly power.” Turn it into a dinner bar with scoops or small bowls—restaurant style.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Focus Bites (Omega–Fiber Snack Balls)
A no-bake, brain-boosting snack to stabilize energy, support neurotransmitters, and beat the afternoon crash.
Why It Works:
Packed with omega-3s, fiber, and mood-balancing nutrients to feed both belly and brain.
🍬 Ingredients:
  • 1 cup rolled oats
  • 1/2 cup ground flax or chia seeds
  • 1/2 cup nut or seed butter (almond, sunflower, etc.)
  • 1/3 cup honey or date paste
  • 1/4 cup hemp seeds or finely chopped walnuts
  • 1/4 cup dark chocolate chips (optional)
  • 1 tsp cinnamon or vanilla extract
Directions:
  1. Mix all ingredients in a bowl.
  1. Roll into bite-sized balls.
  1. Chill for 20 minutes in fridge.
  1. Store in airtight container for 5–7 days.
Parent Tip:
Keep a stash in the fridge for homework time or afternoon slumps. Great for parents too.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Breakfast That Doesn’t Backfire
A morning win for blood sugar, belly, and behavior
Ingredients:
  • 1 slice sprouted grain toast or overnight oats
  • 1 hard-boiled egg or almond butter
  • A handful of berries
  • Water with lemon or herbal tea
Why it Works:
  • Low sugar, high fiber/protein stabilizes energy
  • Prevents the crash-meltdown cycle
  • Fast to prep, forgiving if rushed
Parent Hack: Pre-boil eggs or prep oats for the week. Routine wins = fewer battles at breakfast.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Gut Check Bento Box
A build-your-own belly–brain lunch that’s kid-approved and chaos-proof.
Why It Works:
Designed to balance blood sugar, boost fiber, and deliver fermented flair without the food fight.
Bento Blueprint (Pick 1 from each):
  • Protein Power
  • Boiled egg, turkey roll-ups, hummus, or leftover salmon bites
  • Fiber Fuel
  • Apple slices, snap peas, carrot sticks, or berries
  • Fermented Fun
  • A spoon of sauerkraut, a few pickle slices, or a kefir yogurt pouch
  • Crunch + Calm
  • Pumpkin seeds, sunflower butter, or seaweed snacks
  • Bonus Dip
  • Gut-friendly ranch (Greek yogurt + herbs) or avocado mash
Parent Tip:
Let kids pack their own with a few options. Ownership = less whining, more eating.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Future Fuel Smoothie
A creamy, probiotic-rich blend to nurture the belly of tomorrow
Ingredients:
  • ½ frozen banana
  • ½ cup plain kefir (or unsweetened yogurt)
  • ½ cup frozen blueberries
  • 1 tbsp ground flaxseed
  • 1 tbsp almond butter
  • Splash of oat or almond milk
  • Optional: ½ tsp spirulina or greens powder
Why it Works:
  • Kefir provides living probiotics for microbiome diversity
  • Blueberries and flax = prebiotics + fiber for gut motility
  • Healthy fats fuel the brain, not the chaos
Parent Hack: Freeze ingredients in zip-top bags. Mornings = dump, blend, done.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Warmth Bowl (What I Wish I Knew Bowl)
A gentle, gut-loving comfort meal—for the kid in all of us
Ingredients:
  • ½ cup cooked lentils
  • ½ cup steamed carrots or sweet potato
  • ½ cup brown rice or millet
  • Drizzle of tahini or olive oil
  • Sprinkle of turmeric + pinch of sea salt
  • Optional: spoonful of sauerkraut on top
Why it Works:
  • Gentle on digestion, high in fiber, rich in minerals
  • Lentils and turmeric calm inflammation
  • Replaces chaos meals with grounding nourishment
Parent Hack: Make a double batch and eat together. Bond over bites, not battles.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Mom’s Reset Bowl
A gut-friendly pick-me-up for tired, busy parents (who forgot to eat)
Ingredients:
  • ½ cup cooked quinoa (or leftover brown rice)
  • ¼ avocado, sliced
  • 1 boiled egg or ¼ cup chickpeas
  • 1 tbsp sauerkraut or kimchi
  • Handful of arugula or baby spinach
  • Drizzle of olive oil + squeeze of lemon
  • Pinch of salt or nutritional yeast
Why it Works:
  • Combines protein, healthy fat, fiber, and ferments
  • Helps stabilize energy and mood without caffeine or sugar
  • Supports digestion and neurotransmitter production (like serotonin)
Parent Hack: Prep 2–3 bowls at once in glass containers. When life gets chaotic, lunch won’t.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
Mom’s Reset Bowl
A one-bowl meal that feeds your microbiome and your mood—no guilt, no grind.
Why It Works:
This bowl blends:
  • Fiber (quinoa or lentils) → supports digestion and serotonin production
  • Healthy fats (avocado, olive oil, nuts) → stabilize blood sugar and calm the nervous system
  • Ferments (sauerkraut, kimchi, or yogurt-based dressing) → feed the good bugs
  • Greens (spinach, arugula, parsley) → reduce inflammation and support gut lining
  • Protein (egg, salmon, chickpeas, or tofu) → fuels neurotransmitters and focus
🪄 Parent Hack:
Make a double batch and store in mason jars. It’s your “I matter too” lunch all week.
Optional Bonus Tip:
Add a square of dark chocolate with tea afterward. Magnesium + joy in one bite.
Belly–Brain Recipes
Real Food. Real Gut Support. Real Life.
🧪 Calm Cookies (Fiber + Magnesium Bites)
A fun wind-down treat that supports poop, mood, and sleep
Ingredients:
  • 1 cup rolled oats
  • ½ cup nut butter (almond or peanut)
  • ¼ cup ground flaxseed
  • ¼ cup mini dark chocolate chips (optional)
  • 1 tbsp chia seeds
  • 2 tbsp honey or maple syrup
  • ¼ tsp cinnamon
  • Pinch of sea salt
  • Optional: 1 scoop magnesium powder (child-safe)
Instructions:
  1. Mix all ingredients in a bowl
  1. Form into 1-inch balls
  1. Chill for 30 minutes (or freeze for grab-and-go)
Why it Works:
  • Oats, flax, and chia = fiber for digestion and fullness
  • Nut butter = healthy fat to stabilize energy
  • Magnesium calms the nervous system
  • Cinnamon supports blood sugar regulation
Parent Hack: Call them “Nerve Nuggets” or “Super Cookies.” Your kids will ask for them, and you’ll sneak a few too.