- Choline fuels acetylcholine, key for memory and learning.
- Omega-3s (ALA) reduce brain inflammation and support cell membranes.
- MCTs offer fast fuel for the brain (used even when glucose is low).
- Sunflower lecithin provides phosphatidylcholine, a natural precursor to Alpha-GPC, and supports cognitive function.
Brain Boost Breakfast Bowl
Plant-focused with optional egg
Serves: 1
Prep time: 10 minutes
Cook time: 5–10 minutes (if warming or adding egg)
Ingredients
½ cup Cooked quinoa – choline, fiber, whole grain
½ cup Cooked chickpeas – choline, protein, fiber
¼ cup Tofu, silken or firm – (crumbled or cubed) – choline, protein
1 tbsp Ground flaxseed – ALA omega 3 fatty acids
1 tbsp Chia seeds – ALA omega 3 fatty acids, fiber
2 tbsp Walnuts – ALA polyphenols
¼ Avocado – Vitamin E, healthy fat
½ cup Blueberries – Antioxidants
1 tsp Sunflower lecithin powder – Alpha-GPC precursor
1 tbsp MCT oil – MCT brain fuel
1 pinch or to taste Cinnamon and/or turmeric – Anti-inflammatory
Optional Add-On:
- 1 soft-boiled egg or poached egg
→ Adds ~147 mg choline + Alpha-GPC precursors
Optional Toppings (Choose 1–2):
- ½ tsp Drizzle of maple syrup, raw honey or date syrup
- Pinch of pink salt
- Sprinkle of unsweetened coconut flakes
- A few raw cacao nibs (rich in flavanols)
Instructions
- In a bowl, layer quinoa, chickpeas, and tofu.
- Add ground flaxseed, chia, walnuts, avocado, and blueberries.
- Optional: Top with a soft-boiled or poached egg.
- Mix MCT oil, sunflower lecithin powder, and cinnamon or turmeric in a small bowl. Drizzle over the dish just before eating.
- Mix gently and enjoy warm or cold.
Nutritional Highlights (Estimates)
| Nutrient | Plant-Based Only | With Egg |
| Choline | ~275–300 mg | ~425–450 mg |
| Omega-3 ALA | ~3.5–4 g | Same |
| MCTs | 14 g | Same |
| Alpha-GPC | Support from lecithin, tofu, chickpeas | + direct precursors from egg |
Enjoy!
Coach Anna
References:
Sagaro GG, Traini E, Amenta F. Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-Analysis. J Alzheimers Dis. 2023;92(1):59-70. doi: 10.3233/JAD-221189. PMID: 36683513; PMCID: PMC10041421.
Kerksick CM. Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy Men. Nutrients. 2024 Dec 9;16(23):4240. doi: 10.3390/nu16234240. PMID: 39683633; PMCID: PMC11644786.
Jeon J, Lee SY, Lee S, Han C, Park GD, Kim SJ, Chang JG, Kim WJ. Efficacy and safety of choline alphoscerate for amnestic mild cognitive impairment: a randomized double-blind placebo-controlled trial. BMC Geriatr. 2024 Sep 19;24(1):774. doi: 10.1186/s12877-024-05366-7. PMID: 39300341; PMCID: PMC11412009.
Juby AG, Blackburn TE, Mager DR. Use of medium chain triglyceride (MCT) oil in subjects with Alzheimer’s disease: A randomized, double-blind, placebo-controlled, crossover study, with an open-label extension. Alzheimers Dement (N Y). 2022 Mar 14;8(1):e12259. doi: 10.1002/trc2.12259. PMID: 35310527; PMCID: PMC8919247.