French toast

A perfect companion for a Saturday morning (or even an after school snack.
Our brain is powerful and mysterious but what we do know is that it needs specific nutrients to rebuild
and function smoothly. As neurotransmittors send signals to different parts of the brain it is important
that these are working properly. This is an important aspect of emotional and cognitive development
in children.
French toast is a perfect way to incorporate eggs into your daily diet and are perfect for small hands.
Eggs are rich in choline and this helps make the neurotransmitter ACETYLCHOLINE that has a
central role in…

 Mood stabilisation
 Concentration
 Memory

 Rich in protein eggs contain tryptophan. Tryptophan is an amino acid that is important in the
production of serotonin (remember that chemical that leads to happiness and well-being)

 Eggs are also a source of Omega-3, amino acids, B vitamins, Vitamin D, and minerals like zinc,
magnesium and iron. These are all nutrients help create resilience in our mental health

 Bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like
dopamine and serotonin.

 Bananas (with some green) are an excellent source of prebiotic fibre that helps feed healthy
bacteria in your gut. Did you know that gut bacteria help make 80% of our serotonin.

 Bananas also contain sugar. But fear not when paired with fibre, sugar is released slowly into
your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar
levels that are too low may lead to irritability and mood swings.

 I choose breads like sourdough as it is easier to digest… Although sourdough is not gluten free,
the process of baking over a 14 hour period reduces the gluten content and is less irritating to the
gut lining.
So it is not hard to see why French Toast is a great way to sneak eggs into your diet and boost
your mental wellbeing.


(Makes enough for 1-2 children)
 2 eggs
 2 slices of bread (sourdough is ideal)
 1/2 banana mashed
 Sprinkle of cinnamon
 Drizzle of honey


  1. Whizz eggs, banana, cinnamon and honey together.
  2. Soak bread in this mixture and leave for 5 minutes.
  3. Fry in a medium heat pan.
  4. Cut into soldiers and serve with a side of maple syrup or honey.

Top Tips

Top with berries to increase the antioxidant benefits of the eggs….
Add a spoonful of yoghurt with added bacteria cultures to support gut and brain health.

Do not stress if your children do not like berries. Use this as an opportunity to ask them what they would like
instead. Maybe they would like the French toast with a drizzle of honey or simply on its own.
Be creative and start with a bowl. Build it up with layers of French Toast, yoghurt, fruit and repeat. This is a fun
way for children to get healthily messy and enjoy the magic of colours, touch and connecting with food.

Most importantly, enjoy and keep smiling.


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