Low GI, Gluten-Free, ADHD Nutrition, Kids Nutrition, Lunchbox Ideas Magdalena Bona Low GI, Gluten-Free, ADHD Nutrition, Kids Nutrition, Lunchbox Ideas Magdalena Bona

Low GI Veggie Wraps with Hummus (No Bread!)

Category: Low GI, Brain Food, Lunch Ideas, ADHD-Friendly, Gluten-Free
Estimated prep time: 15 min
Portion: 2–3 wraps

Fresh, crunchy, and packed with nutrients for calm energy and better focus. Supports attention, satiety, and stable mood — great for kids and adults who need better concentration and stable energy release through the day.

Ingredients:

  • 1 cucumber or zucchini (sliced lengthwise with a peeler or mandolin)

  • ½ avocado, mashed

  • 3 tbsp hummus (plain or with herbs)

  • ½ grated carrot

  • 1 handful baby spinach or lamb’s lettuce

  • 1 boiled egg, sliced (optional for protein boost)

  • Pinch of salt, cumin, or lemon zest

Instructions:

  1. Lay cucumber or zucchini slices flat to form the “wrap” base.

  2. Spread hummus and avocado.

  3. Add carrot, spinach, and egg slices.

  4. Gently roll or fold and secure with a toothpick. Serve cold.

Why it works:
Low in refined carbs, rich in fibre and protein — this wrap supports balanced blood sugar and brain function. Ideal for lunchboxes or light summer dinners.

Tips: Add turkey or smoked salmon for an adult version.



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Low GI, Gluten-Free, Plant-Based, Focus, Meal Prep Magdalena Bona Low GI, Gluten-Free, Plant-Based, Focus, Meal Prep Magdalena Bona

Energizing Buckwheat Porridge – Gluten-Free & Low GI

Categories: Low GI, Gluten-Free, Plant-Based, Focus, Meal Prep
Estimated reading time: 2 min

Start your morning with a bowl of warm, slow-releasing energy. This buckwheat porridge is packed with fiber, magnesium, and plant-based protein – perfect for staying focused and fueled all morning.

Recipe:

Ingredients (1 portion):

  • 3 tbsp buckwheat groats (soaked overnight)

  • 150 ml almond milk (or any other milk)

  • 1 tsp chia seeds or any chopped nuts you like

  • 1 tbsp ground flaxseed

  • ½ banana, mashed

  • Cinnamon, to taste

  • Optional toppings: berries, nut butter, seeds

Instructions:

  1. Rinse the soaked buckwheat and place in a small pot with almond milk.

  2. Add mashed banana, cinnamon, chia, and flaxseed.

  3. Simmer gently for 10 min, stirring regularly.

  4. Serve warm with your favorite toppings.

Tips:
✔️ Can be prepped the night before and reheated
✔️ Boost with any fruit, seeds or nuts you like
✔️ Great for digestion and mental clarity

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