Much of the information presented comes from the interesting book "Optimum Nutrition for your Child´s mind" by Patrick Holford and Deborah Colson.
The authors explain that among the essential nutrients for the brain we can find essential fatty acids. The solid part of our brain is formed by 60% fat. This tissue grows steadily in children. Optimal amounts are necessary to maximize their intelligence. They claim that children with deficient intake of omega 3 and omega 6 have difficulties to learn. The ideal ratio of both fats should be 1:1, while in the West can be around 1:20. The most effective way to balance it, is with the consumption of oily fish, cold water fish that eat other fish. Among the oily fish we have: herring, mackerel, sardines, anchovies, salmon and tuna. Fish reared in captivity may be less effective depending on their food. Fresh fish is better than canned and preferred small species than large due to the possibility of containing mercury which is a toxic mineral, and therefore an anti-nutrient for the brain.
On the other hand we should avoid hydrogenated fats and deep fried foods (French fries, nuggets ...) because these degraded fats replace DHA (family of omega 3) and also block their formation. I do not dare you starting with salmon sashimi (raw sheets), although sometimes kids surprise us. Dani tried it and loves it.
David asks salmon for dinner, pointing to a pretty picture on the fridge.
Our week activity is to make very easy tuna patties with children. This dish is very handy when there is not much fresh food in the fridge.Ingredients:
2 Tuna cans.
2 Tomato sauce tablespoons .
Wafers for 16 turnovers.
2 Tomato sauce tablespoons .
Wafers for 16 turnovers.
Process:
1 Invite kids to help us. Drain the cans of tuna and mix with two tomato sauce tablespoons in a bowl.
2 Extend wafers on baking paper on the oven plate. Put a teaspoon of mixture into each.
3 Fold the wafer and close the edges by pressing with fingers or fork. (If you have time, decorate making faces with chopped olives...)
4 Bake at 190 degrees for 15 minutes or until you see it begins to brown.
1 Invite kids to help us. Drain the cans of tuna and mix with two tomato sauce tablespoons in a bowl.
2 Extend wafers on baking paper on the oven plate. Put a teaspoon of mixture into each.
3 Fold the wafer and close the edges by pressing with fingers or fork. (If you have time, decorate making faces with chopped olives...)
4 Bake at 190 degrees for 15 minutes or until you see it begins to brown.
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