Brain-boosting snacks: Super foods fuel memory, improve mood

Get creative and think outside the box when it comes to creating healthy treats for your kids. Adding a few super foods to their snacking menu will not only help their immune systems, it will stabilize their moods and boost their memory.

Nuts and seeds: A serving of pumpkin seeds offers a mammoth amount of beneficial vitamins and minerals that will help brains, bodies, and immune systems. A quarter cup contains 92 percent of your daily value of magnesium, which helps with several body systems, including cognitive function and mood. The zinc in the seeds also helps prevent infection. Try roasting them or adding them to muffins and trail mixes.

Eggs: Eggs are rich in choline, which helps promote memory and brain development. Also, eggs provide long-lasting satiety because of their protein power. Try a deviled egg topped with a tortilla chip to make it look like a sailboat.

Whole grains: Whole grains, such as oatmeal, brown rice, and whole-grain breads, contain phytonutrients, folate, and B vitamins that boost memory. Pair whole-grain, fiber-rich crackers or bread with protein-rich cheese, or nut butter. Try making a batch of homemade granola, combining oats, coconut oil, flax seeds, and a little maple syrup.

Wild salmon: Deep-water fish like salmon are rich in omega-3 fatty acids, which are essential to healthy brain function. Wild salmon also contain low numbers of contaminants, and it is easy to find both fresh and in cans. Eating salmon helps memory, mood, and concentration. Make salmon patties and serve in a whole-grain bun, or use canned salmon instead of tuna on finger sandwiches. Serving food in fun shapes or making it look festive goes a long way when trying to get kids to try new foods.

Organic fruit: Berries, grapes, apples, pears, and lots of seasonal fruits are rich in antioxidants, like vitamin A, vitamin C, vitamin E, and fiber. The fiber in fruit also helps the digestive system. Berries in particular contain high amounts of phytonutrients like anthocyanin, which promote high brain function and help to preserve memory. Make a fruit salad or a parfait with yogurt and top it with homemade granola.

Avocados: Avocados contain omega-3 fatty acids, which are necessary for the brain to function properly. Make guacamole and serve it with sliced veggies, or add mashed avocado with olive oil and sea salt to a slice of toast, or blend a ripe avocado into a smoothie or to melted chocolate to make a delicious pudding. The creaminess adds great texture to a variety of dishes. It also has more than 20 essential nutrients, making it a super-star food for kids!

Dawn Lerman, also known as the Snacking Mama, is a top Manhattan nutritionist, founder of Magnificent Mommies, and the author of the best selling book, “My Fat Dad: A Memoir of Food, Love and Family, With Recipes.” Follow her on Twitter@DawnLerman

Chocolate avocado pudding

INGREDIENTS:

1 ripe avocado

2 tablespoons unsweetened cocoa powder

2 teaspoons agave, maple syrup, or honey

1 teaspoon vanilla

Pinch of sea salt

2 tablespoons almond milk, rice milk, or water

DIRECTIONS:

1. Halve the avocado and remove the pit.

2. Cut a checkerboard pattern in the avocado and remove it from the skin.

3. Put the avocado, cocoa powder, and honey into a blender or food processor.

4. Blend until creamy. You may need to blend it for a while to get it extra creamy and break up the small pieces.

5. Add milk, vanilla, and salt, and blend until desired sweetness and texture.

6. Serve and enjoy!