Good nutrition should be part of your study plan and you can go a long way to beating exam stress by fueling your brain with the right foods.
TIPS FOR HEALTHY EATING DURING THE EXAMS
* Don’t skip breakfast, this really is the most important meal of the day
* Eat plenty of fresh fruit and vegetables
* Eat low GI foods as this will help maintain your blood sugar level
* Eat smaller meals more frequently. It is beneficial to have 5-6 smaller meals spread out during the day than 3 big meals which could leave you feeling sluggish.
* Avoid food and drinks high in sugar,
* Water is the most beneficial liquid to drink.
* Eat foods high in omega 3, these are good for the brain
* Get physical, exercise is a great stress reliever and will help improve concentration.
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DRIED FRUIT AND NUT BALLS
Makes 18-20
200g walnuts
200g pitted fresh dates, chopped
100g soft dried apricots, chopped
100g soft dried figs, chopped
125ml desiccated coconut
In a food processor, chop the nuts and then tip them into a bowl. Put the dates, apricots and figs into the processor and chop roughly. Return the nuts to the processor and pulse the mixture to form a sticky paste. Roll the mixture into balls and toss in the coconut. Place on a tray and refrigerate for a few hours until set.
BROCCOLI AND TOMATO FRITTATA
Makes 6
4 eggs
60ml milk
30ml spelt flour
250ml grated cheddar cheese
30ml chopped chives
125ml cocktail tomatoes, halved
125ml broccoli florets, blanched
salt and pepper
Beat the eggs and milk well. Stir in the flour, cheese and chives. Add the tomatoes, broccoli and seasoning. Divide the mixture into 6 well greased muffin cups and bake at 180°C for 20-25 minutes, until puffed and golden brown. Remove the tin from the oven and cool for 5 minutes before removing. Serve with a side salad.
SALMON AND SWEET POTATO PATTIES
Makes 8
250ml cooked mashed orange sweet potato
2x 85g sachets of pink salmon
125ml chopped spring onion
5ml grated lemon rind
15ml lemon juice
1 egg yolk
250ml fresh brown breadcrumbs
Salt and pepper
oil for frying
Combine all the ingredients and mix well. Shape the mixture into eight patties. Place on a board and refrigerate for at least an hour. Heat a little oil in a frying pan and cook the patties until golden on both sides. Drain on paper towel. Delicious served warm or cold.
QUINOA AND BLUEBERRY SALAD WITH LEMON BASIL DRESSING
Serves 4
250ml quinoa
500ml water
5ml salt
250ml blueberries
1 small Mediterranean cucumber, halved and diced
1 small red pepper, seeded and diced
Dressing
60ml plain yoghurt
30ml olive oil
30ml lemon juice
5ml lemon rind
10 large basil leaves
salt and pepper
Combine the quinoa, water and salt in a pot and bring to the boil. Turn down the heat and simmer covered for about 20 minutes. Remove from the heat and set aside covered for another 10 minutes. Fluff with a fork and transfer to a bowl and allow to cool. Stir in the blueberries, cucumber and red pepper. Add salt to taste. Drizzle over the dressing just before serving.
DRESSING: Combine all the ingredients in a mini chopper and process until well blended and smooth.
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SEED AND NUT BARS
Makes about 12
100g blanched almonds, roughly chopped
180ml pumpkin seeds
80ml sunflower seeds
60ml sesame seeds
250ml rolled oats
180ml spelt flour
7ml ground cinnamon
250ml dried cranberries
160ml soft brown sugar
80ml honey
1 egg
2 egg whites
125ml salt and sugar free peanut butter
Line and grease a 18x28cm pan with non-stick baking paper.
Pre- heat the oven to 160°C.
Combine the almonds and seeds on a baking tray and lightly toast in the oven for 8-10 minutes. Remove and cool. Put the oats on the oven tray and lightly toast in the oven for 10 minutes. Remove and add to the seeds and nuts. Combine the flour, cinnamon and cranberries in a bowl. Add the toasted nuts, seeds and oats and toss well to combine.
Beat together the sugar, honey, egg, egg white and peanut butter until smooth and creamy. Add the seed and nut mixture and mix well. Press the mixture into the lined pan and bake for 25 minutes. Remove and cool in the tin. Cut into bars and store in an airtight container.
Note: Spelt flour is a health grain which is available at health food shops and Dischem. - The Star