Fueling Our Minds and Bodies: My Family’s Journey to Nutrient-Dense Meals
Written by: Wale Arshad
I’m assuming I’m not alone in the constant pursuit of ensuring my family eats nutritious meals. Emerging research continues to highlight how critical nutrition is for mental health. Amino acids, which are the building blocks of neurotransmitters like serotonin, melatonin, and norepinephrine, come from protein. That means what we eat can literally enhance brain productivity!
Uncovering information about how nutrition supports brain function has been a fascinating—though sometimes challenging—journey for me. As someone who struggles with bloating, and as a mother of a 4- and 14-year-old with very different taste buds (plus a husband with Type 1 diabetes), I’ve been on a mission to find quick, delicious, and nutrient-dense meals for everyone.
What is a Nutrient-Dense Meal?
To me, it means meals that include protein, fiber, omega-3s, and complex carbohydrates.
So, I turned to “YouTube University” to find ideas and came across Mike G and his podcast segment, 15-Minute Dinners. I chose LifeByMikeG because he uses fresh ingredients from his garden and makes meals that are both nutritious and flavorful.
One recipe that’s become a hit in our home is his spinach, mozzarella, bacon, and tomato quesadilla.
· Spinach adds fiber, vitamin K, chlorophyll, folate – Supports mood and cognitive function.
· Mozzarella provides calcium and protein
· Bacon gives flavor and protein (though easily subbed with another lean protein)
· Tomatoes are rich in fiber, vitamin K, and lycopene.
Best of all—it took only 15 minutes to make!
That win motivated me to try another meal for lunch or dinner: a homemade Chipotle-style chicken bowl, inspired again by LifeByMikeG. My 4-year-old loves our Friday Chipotle outings, so I thought, “Why not bring that home?” While it takes a bit more time, I found that preparing the beans and chicken in advance makes weeknight assembly fast.
Ingredients and Benefits:
· Chicken and black beans = protein
· Black beans = fiber
· Pico de gallo (tomatoes, onions, green peppers) = antioxidants, vitamins A & K, and flavonoids
· Cilantro = anti-inflammatory compounds
· Bonus: You can wrap it in a tortilla and make burritos! Mike G makes his tortillas from scratch—mine tasted more like naan, but I’m still experimenting.
And of course, guacamole is always a good look! I added white onion, tomato, and peppers to mine. Avocados are rich in folate, vitamin E, and omega-9 fatty acids, all of which help protect against cognitive decline and support brain health.
After improving our lunches and dinners, I realized our breakfast could use a makeover. We were stuck in a routine of fried egg sandwiches, and even my 4-year-old let me know he was “tired of eggs.” So I found a high-protein pancake recipe on the Clean & Delicious channel by Dani Spies. Perfect! Pancakes that are actually good for you? Yes, please.
High-Protein Pancake Recipe Highlights:
· Greek yogurt for protein and fluffiness
· Oat and wheat flour for fiber and flavor
· Eggs for more protein
· Each serving has 17g of protein and 4g of fiber!
So far, I’m the only one in the house eating them, but I plan to revise the recipe to make it more appealing to the kids.
Recipe Resources:
· Dear Chipotle, I Reengineered Your Burrito...LifeByMikeG, YouTube
· These 15 Minute Lunches Will Change Your Life, LifeByMikeG, YouTube
· GREEK YOGURT PROTEIN PANCAKES | No protein powder needed! Greek Yogurt Pancakes: Clean & Delicious with Dani Spies
These meals have made it more enjoyable to pursue nutrient-dense eating for my family. Every bit of protein, fiber, healthy fat, and veggie contributes to our brain health. So have fun with it—try a recipe or two!
Until next time, I’ll be working on perfecting my tortillas and revising the protein pancakes to win over my toughest critics—my family!
