Healthy Belly Healthy Brain

• 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

1. Preheat oven to 350°F (175°C).
1.

1. Mix all ingredients in a bowl.
2.

1. Scoop into small balls or flatten slightly into cookies on a parchment-lined tray.
3.

1. Bake for 12–14 minutes until set.
4.

1. Cool and store in fridge up to 5 days.
5.

• 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)

• Chia seeds, hemp seeds, sliced fruit, coconut flakes, granola (low sugar)

1. Blend all base ingredients until smooth.
1.

1. Pour into a bowl.
2.

1. Top with your child’s favorites.
3.

1. Serve with a spoon—helps slow down the eating process and promotes digestion.
4.

• 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

• 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

• Cooked lentils, quinoa, brown rice, or sweet potato mash

• Grilled chicken, turkey meatballs, boiled eggs, or black beans

• Avocado slices, olive oil drizzle, nut butter, or seed sprinkle

• Dollop of sauerkraut, side of plain yogurt, or kefir dip

• Fiber + protein + fat = stable blood sugar = better mood and focus

• Fermented foods enhance gut flora

• Customizable for picky eaters and family-style meals

• 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

1. Mix all ingredients in a bowl.
1.

1. Roll into bite-sized balls.
2.

1. Chill for 20 minutes in fridge.
3.

1. Store in airtight container for 5–7 days.
4.

• 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

• Low sugar, high fiber/protein stabilizes energy

• Prevents the crash-meltdown cycle

• Fast to prep, forgiving if rushed

• 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

• 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

• Kefir provides living probiotics for microbiome diversity

• Blueberries and flax = prebiotics + fiber for gut motility

• Healthy fats fuel the brain, not the chaos

• 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

• Gentle on digestion, high in fiber, rich in minerals

• Lentils and turmeric calm inflammation

• Replaces chaos meals with grounding nourishment

• 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

• Combines protein, healthy fat, fiber, and ferments

• Helps stabilize energy and mood without caffeine or sugar

• Supports digestion and neurotransmitter production (like serotonin)

• 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

Add a square of dark chocolate with tea afterward. Magnesium + joy in one bite.