Catering for HWR events

It’s important to us to have healthy food that will stimulate the mind, rather than send us to an afternoon nap. :)

We’ve worked with a nutritionist to select ingredients to create delicious and nutritious lunches and snacks.

Some sample recipes are suggested at the bottom of the page.

Ingredients for cognitive enhancement

Walnuts

Health benefits of Omega 3 fatty acids

  • boosts brain health, as they form a large part of brain cells

  • essential for learning and memory

  • anti-inflammatory

  • helps to stabilize mood

  • important for heart health as well

  • do not get stored as a fat in the body

Walnuts contain one of the highest amounts of omega 3 of any nut!

  • powerhouse Omega 3 nutrition

  • contain Vitamin E with antioxidant and protective properties towards brain cells

  • contain Folate (Vitamin B9) and Melatonin which are essential for brain health, providing memory support and aiding with thought processing

  • contain high amounts of Vitamin B6, Copper and Manganese (important minerals)


Almonds

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  • lots of fibre to reduce cravings and stabilize blood sugar

  • high amount of protein to deliver energy as well as providing satiation

  • Vitamin E; its antioxidant effects help protect brain cells

  • high Magnesium content; helps fight fatigue and calm the mind, has relaxing properties to reduce stress levels



Chia seeds

  • fantastic ratio of Omega 3 to Omega 6 fatty acids (more of those brain boosting Omega 3s!)

  • loaded with antioxidants

  • almost all of the carbohydrates present are from fibre (satiating and helping with digestion)

  • contain protein (balancing blood sugar levels)



Coconut (oil and shredded)

  • contain medium chain fatty acids (MCFAs) which are easier and faster to digest than other types of fats

  • not stored as fat

  • deliver fast-acting energy (function as a carbohydrate although they do not affect blood sugar)

  • improve memory and brain function, providing efficient fuel for brain cells

  • improve energy and endurance, increasing metabolism

  • reduces inflammation, great for heart health

Raspberries and blueberries

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  • contain antioxidants

  • lots of vitamins and minerals (including Vitamin C, Vitamin B6, Vitamin E and the minerals Magnesium, Manganese, Calcium, Potassium, Iron and Copper)

  • contain lots of fibre

  • high nutrition fruit, adding delicious taste and keeping blood sugar levels stable

  • supportive of heart health

  • deliver energy and vitality to keep those concentration levels high and on point

Cacao

  • one of the highest concentrations of Magnesium found in a food source!

  • elevates mood due to flavanol content (plant-based substances that have anti-inflammatory and antioxidant properties)

  • rich in polyphenols (naturally occurring antioxidants)

  • 40x the antioxidants of blueberries!

  • helps improve blood flow in the brain (hence the cognitive enhancement benefits)

  • high amounts of necessary minerals

  • produces endorphins (“feel good” chemicals)

Hemp seeds

  • extremely nutritious superfood that contains high amounts of plant-based Omega 3 fatty acids (with a favourable Omega 3 to Omega 6 ratio — we want to concentrate on getting enough Omega 3 fats in our diet, and not too many Omega 6 fatty acids)

  • high in Magnesium, Vitamin E (another brain health boosting antioxidant) and phosphorous

  • high in plant-based protein (10 grams per serving!)

  • high in Iron and >inc (important for energy and immunity)

  • all of these properties combined contribute to optimal cognitive function



Dates

  • high in antioxidants as well as important minerals and vitamins

  • high in fibre (which balances out the sugar content)

  • may improve brain function! They can lower inflammatory markers in the brain as well as lowering plaque formation (due to antioxidant content)

  • contribute to better learning ability and memory and less anxiety related behaviours

  • healthier substitute for sugar, making it a great sweetener alternative (to be used in moderation)



Health benefits of Folate (Vitamin B9)

and why it’s especially important for optimum brain functioning:

  • clinically proven for healthy mood, memory and other cognitive functions as well as behaviour
  • essential for the brain to make key neurotransmitters serotonin, dopamine and norepinephrine
  • promotes the brain’s healthy production of mMlatonin (our major sleep hormone and potent antioxidant)
  • a very important vitamin for pregnant women to prevent birth defects
  • useful to alleviate depression and anxiety

Avocados

  • contain Vitamin K and Folate, which help to improve memory and concentration

  • a monounsaturated fat, meaning that they are of the good kind!

  • contain the highest protein content and lowest sugar content of any fruit

  • have high amounts of Vitamin C and B vitamins as well as mineral content

  • much antioxidant activity


Collard Greens

  • high amounts of vitamins K and A

  • contain Vitamin C and Folate which contribute to cognitive enhancement properties

  • anti-cancer properties and blood cholesterol level lowering effects

  • antioxidant benefits through a vast array of phytonutrients

  • anti-inflammatory benefits

  • high amount of fibre accounts for digestive support and improvement


Oats

  • full of antioxidants

  • contain lots of fibre

  • have positive effects on cholesterol levels

  • gluten free

  • contain high amounts of important vitamins and minerals such as Magnesium, Manganese, Phosphorous, Copper, Zinc, Iron and Vitamin B1


Cinnamon

  • especially useful for blood sugar regulation to fight those energy slumps in between meals


Sunflower seeds

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  • great source of Vitamin E which is great for skin health and has anti-aging properties

  • good source of Manganese which is great for relaxation and concentration

  • good source of Selenium, Phosphorous, Magnesium, Vitamin B3, B6 and B9

  • healthy fats present will prevent blood sugar crashes from happening


Pumpkin seeds

  • another nutritious seed, one of the best sources of natural Magnesium (that important relaxation mineral) and Zinc (which is great for immunity amongst other benefits)

  • full of healthy fats which will keep one satiated and work against combatting blood sugar crashes

  • contain antioxidants (Vitamin E for example) which calm down inflammation


Sample recipes