What is good for the gut is good for the brain! Let’s start this school year off with good eating to stay healthy and learn, learn, learn! Along with starting a list of school supplies, preparing for good breakfasts and lunches to sustain young brains is equally important. Planning ahead for this allows you not to stress and keeps you from reaching for easy snacks and foods with little nutrition and maybe even “anti” nutrition.

Here are my tips:

1. Start the year off right and every school week by planning ahead for all meals so you know you will have ingredients on hand. Make a time slot in the week where you can make things ahead of time so when you are busy during the week, most of the work is already done. Cooking and meal prep often gets put on the back burner with our busy schedules but ironically it is the one task that can give us the energy and brain power to succeed throughout the week. Make good nutrition a priority, you won’t regret it!
2. Don’t forget breakfast and start the day off right! Choose foods with fibre to optimize digestion, and probiotic rich food. Fruit and yogurt/kefir smoothie or yogurt with fresh berries with added seeds (chia, hemp, flax, sunflower, pumpkin) are easy breakfast ideas but also promote a healthy start to the day. Protein rich breakfast foods like eggs are also an excellent start to the day for sustained energy and the great thing about eggs is there are so many ways to cook them!
3. Pack a variety of food for lunch. Sliced chicken or turkey, mini meatballs or hard boiled eggs with some cheese, sliced veggies, and a bit of fruit are all great for brain fuel. If you have time, homemade muffins with whole grains (almond flour is a great alternative for gluten free), protein balls etc are also great additions.
4. Think simple – kids like simple. Get them used to eating one ingredient foods like fruits and vegetables or foods that are made from simple ingredients, avoiding all colours, additives, preservatives and all those ingredients that you aren’t sure what they are.
5. Variety is key. This keeps kids from getting bored and it adds a variety of nutrients which keep the gut and immune system happy. It will also teach your kids to consume all types of food, textures etc.
6. To the parents/caregivers preparing lunches: don’t forget about yourself when preparing healthy breakfasts and lunches. You also need and deserve nourishing meals to keep you going through your busy week.

Happy planning and here’s to a great school year of eating well and staying healthy!

Easy Overnight Oats
(make the night before and can be enjoyed for a quick breakfast or even a lunch)

For One Serving:

• 1/2 cup of old fashioned oats ( you can use gluten free)
• 1/2 cup of milk (can be substituted with milk alternative if lactose intolerant)
• 1 tbsp cocoa powder
• 1 tsp of milled flax, chia and hemp seeds (or more)
• Add a little maple syrup if desired and or a tbsp. of chocolate chips (preferably dark)
• Mix in a jar or bowl, cover and let sit overnight.
• Enjoy the next day!

Per serving: Calories – 343, Fat – 11 grams, Protein – 13 grams,

Carbohydrates – 44 grams, Fibre – 8.5 grams

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Almond Flour Berry Muffins

• 2 cups almond flour
• 1 1/2 tsp baking powder
• 1/3 cup of butter (or coconut oil)
• 1/3 cup of sugar (I like to use coconut palm sugar)
• 3 eggs
• 1/2 cup of plain yogurt
• 2 tbsp milk or milk alternative
• 1 tsp vanila
• 1 cup of any type of berry – fresh or frozen

Mix flour and baking powder in a medium bowl and set aside. Melt butter on the stovetop. In a large bowl beat eggs and add butter and sugar and mix well. Add yogurt, milk and vanilla and stir until mixed.

Pour/spoon batter into muffin cups filling about 2/3. Top with berries, mixing them in slightly.

Bake at 350F for 20 minutes or until cooked through and slightly brown on top.

Store on counter top for 24 hours or in the fridge for 3-4 days.

Makes 12 medium muffins

Per Serving: Calories – 212 , Fat – 16 grams, Protein – 7 grams,

Carbohydrates – 9 grams, Fibre 2 grams