Cooking can be challenging for a lot of people, especially those with ADHD! We really need the parts of our brains that assist with what is called “executive functioning” to plan and organize tasks. Although we often to realize it, because it has become part of our everyday life, cooking actually involves a lot of steps:
- Read the recipe
- Determine which ingredients you already have enough of at home
- Decide which ingredients to buy and how much is needed
- Go to the store, find the ingredients (which is even harder when stores often move things around to force you to see new products while you’re looking for what you really need!)
- Avoid all the impulse buys
- Get home and organize the ingredients and measure the amounts in the recipe
- Follow the instructions in order (which means reading carefully which ingredients are combined and in which order)
- Avoid getting distracted by something else and letting the food burn
- Probably many more steps that I’m not thinking of right now!
As a general rule of thumb, I try to share recipes with 5 ingredients or less – and preferably recipes that don’t really matter if the ingredients are not measured exactly. Here’s some of my faves!
Smoothies
Smoothies are a go-to in our house, with 2 teenage boys who are busy with cross country practice (two times per day!), school, homework, friends, and work. They’re quick and easy and always packed with nutrients. So many different ingredients can be added, whether I’m trying to use up the last of the wheat germ or get my son to eat spinach without him knowing! In my opinion, the staple for any good smoothie is frozen fruit and Greek yogurt. Then, we throw in whatever else looks good. Here’s a few we’ve made this week.
Mixed Berry Delight
Frozen strawberries and blackberries (as much as you can fit without overflowing the blender)
Cherry Greek yogurt (1 container will do – or even half a container if you eat some of it in the process)
Milk (however much you need to get the thickness you want)
Protein powder (or no protein powder!)
Blend until smooth. That’s it! 4 ingredients or less, ready in 5 minutes if you have a good blender, and you’ve just had a snack packed with Vitamin D, Vitamin C, protein, and Calcium. All nutrients a teenage runner needs, whether or not he has ADHD.
Mango Smoothie (aka “the best smoothie I’ve ever made” according to my son)
Frozen mango
Cherry Greek yogurt (obviously I buy them by the case)
Milk
Flax (shhh…don’t tell my boys)
Blend until smooth. That’s it. Sometimes I add a banana, but usually those are eaten as soon as they get home from the store). Add flax provides extra Omega 3 fatty acids, an important nutrient for those with ADHD.
Smoothies aren’t the only healthy, easy recipe for those with ADHD. I’ll share more soon!