By Dr. Asmita Sawe
Homeopath, Nutritionist, Acupressure therapist & Reiki Master Managing Director, Rejoice Wellness
Pre exam time is the most important for preparing and accumulating all the knowledge possible. During exam preparatory time nutrition takes backseat on priority list, but that should not be the case.
At this time keeping your brain at its maximum capacity is most important. Also staying energetic all throughout is a must. So try and avoid instant energy rush giving sugary foods which soon afterwards leave you feeling flat & dull.
So today let’s talk about easy, quick but brain healthy light snacks recipes which will not consume much of your study time for cooking these and help your brain stay sharp with your energy levels high constantly.
Let’s first go over few basics;- Keeping yourself hydrated is one of the key factors.- Keep little time like half an hour to 1 hour for any physical activity or sport of your choice. This helps your brain improve ‘happy hormones’ secretion which helps your brain’s knowledge retention power.- Do not skip meals. However busy you are, your body needs nutrition every 2-3 hourly. While you are doing heavy brain work like studying keeping your blood sugar levels maintained is also very important for proper brain functioning. So do not starve yourself. Take small mid-meals throughout the day.- Make sure your lunch and dinner are composed of all nutrients [Carbs, proteins, fiber, vitamins, and minerals]. It has to be a balanced meal. So preferably go for age-old typical Indian style meal [roti, sabji, dal, little rice, raita or salad with curd or buttermilk] which are always balanced meals; our ancestors had got it right.- Rest is also equally important. So do take at least 7-8 hours of sleep at a stretch every day or every night that’s up to you.
Now let me give you few easy, quick, healthy but yummy snack time recipes as promised at the top.
1] Apple Sandwiches with turmeric milk
Ingredients:
For Apple Sandwiches:– 1 large Apple [Apples contain plenty of vitamin C, fiber, and potassium]- ½ bowl peanut butter / almond butter [these have goodness of nuts, little fats to keep the energy up]- ¼ bowl walnut & almond pieces [Walnuts have very high concentration of Omega-3 fatty acids- DHA. These are very essential for brain health]
For Turmeric milk:– 1 glass warm milk [New study shows milk improves memory & brain function. It is definitely a good choice while studying]- ¼ tsp turmeric powder [Turmeric has immense anti-oxidant & anti-inflammatory properties. It also stabilizes blood sugar levels.] – 1 tsp honey [optional] [Antioxidants in honey help in preventing the cellular damage within the brain. It helps in preserving the memory.]
For Apple Sandwiches:– Core and slice the apple in thick rings- Spread peanut butter on these rings- Sprinkle it with pieces of walnut and almond- Place another apple ring on top of it.
For Turmeric milk:– Add turmeric powder & honey to the glass of milk.- Warm 1 glass of milk till luke warm.
Here is your Apple sandwiches and turmeric milk ready.
2] Frozen Yogurt Blueberry pops
Ingredients:– 2 bowl of blueberries [They are packed with anti-oxidants. And help improve memory too]- 1 n half bowl of yogurt [It is a good protein source, calcium and probiotics. And ‘yogurt may help people cope with mood, anxiety, stress and pain’, according to researchers at the University of California, Los Angeles.]- 1 tbs of honey [Antioxidants in honey help in preventing the cellular damage within the brain. It helps in preserving the memory.]- Toothpicks
Procedure:– Mix yogurt and honey well.- Using a toothpick, dip each blueberry into the yogurt mix – Swirl until the blueberry is nicely coated with yogurt. Place on baking sheet. Continue this until all blueberries are coated.- Now place them on a tray and put it in freezer.- After about an hour, your Frozen Yogurt Covered Blueberries are ready to eat.- You can place remaining in a zip-lock bag and store in the freezer for later.
3] Veggie sticks with Hummus dip
Ingredients:
For veggie sticks– 2 Carrot [Carrots strengthen the brain function with help of Beta-carotene.]- 2 Cucumber [Cucumbers contain an anti-inflammatory flavonol called fisetin which improves memory & protects your nerve cells.]- 1 Beetroot [It has dietary nitrates which increases blood flow to brain. It helps brain’s retention capacity. It is also packed with vitamins and anti-oxidants.]- 1 bowl of cherry tomatoes [Tomatoes have brain protecting nutrient called carotenoids. High anti-oxidant & anti-inflammatory factors.]
For Hummus Dip [Hummus is high in protein and calcium, and it contains plenty of Omega 3 fatty acids, which are great for improving intelligence]- 1 bowl of overnight soaked chickpea– 2-4 cloves of Garlic [crushed]– 1 tsp Olive oil– 2 tbsp sesame tahini– ¼ tsp chili powder– Salt as per taste– 1 tbsp lemon juice
Procedure:
For veggie sticks– Cut all veggies in equal tall sticks and set aside.- Put cherry tomatoes on toothpick to dip in the Hummus dip.
For Hummus– Drain the water off overnight soaked chickpeas- Cook them in pressure cooker for 3 whistles.- Drain away the extra water if any.- Add garlic, olive oil, tahini, red chili powder, salt, lemon juice to cooked chickpeas.- Grind it all in food processor or mixer until creamy smooth.- And here is your healthy yummy and light snack ready!
4] Boiled Egg Sandwich
Ingredients:– 2 eggs [Eggs contain all 9 essential amino acids. Also they are full of vitamins needed for the body to produce energy]- 4 slice whole wheat bread [Bread being carbohydrate helps brain functioning, is basic unit of energy & keeps the mood swings at bay. Also fiber helps digestion, and will help keep your hunger satisfied for longer.]- 1 tomato [Tomatoes have brain protecting nutrient called carotenoids. High anti-oxidant & anti-inflammatory factors.]- 2 tsp ketchup– 1 cheese slice [Cheese is a good source of variety of vitamins, protein and energy]
Procedure:– Boil the eggs for 5-8 mins.- Remove the shell- Cut the whole eggs into rings- Toast the bread slices- Spread ketchup over all 4 slices- Place egg rings on 2 bread slices- Place cheese slice over it- Close the sandwich with other 2 slices
And here is your power-packed snack ready.
5] Fruit yogurt brain bowl
Ingredients:– 1 bowl of yogurt [It is a good protein source, calcium and probiotics. And ‘yogurt may help people cope with mood, anxiety, stress and pain’, according to researchers at the University of California, Los Angeles.]- ½ cup blueberries [They are packed with anti-oxidants. And help improve memory too]- ½ cup strawberries cut in halves [- ½ cup walnut pieces [Walnuts have very high concentration of Omega-3 fatty acids- DHA. These are very essential for brain health]- ½ cup raisins [Raisins are rich in vitamin B, Iron & potassium. They are also good source of carbs for energy.]- ¼ cup chia seeds [Chia seeds are full of antioxidants. It also has omega-3 ALA; which is good for brain health]- 2 tsp honey [Antioxidants in honey help in preventing the cellular damage within the brain. It helps in preserving the memory.]
Procedure:– Add all the ingredients in a big bowl and your yummy healthy brain bowl is ready to eat.
6] Perfect Parfait
Ingredients:– 1 bowls of yogurt [It is a good protein source, calcium and probiotics. And ‘yogurt may help people cope with mood, anxiety, stress and pain’, according to researchers at the University of California, Los Angeles.]- 4 tsp of honey [Antioxidants in honey help in preventing the cellular damage within the brain. It helps in preserving the memory.]- ¼ bowl of wheat flakes / corn flakes [It being carbohydrate helps brain functioning, is basic unit of energy & keeps the mood swings at bay. Also fiber helps digestion, and will help keep your hunger satisfied for longer.] – ¼ bowl of blueberries [They are packed with anti-oxidants. And help improve memory too]- ¼ bowl of walnuts [Walnuts have very high concentration of Omega-3 fatty acids- DHA. These are very essential for brain health]- 1 parfait glass
Procedure:– Mix yogurt and honey in 1 bowl.- In a parfait glass put 1 layer of honey mixed yogurt- Add layer of blueberries over it- Add layer of yogurt on it- Add layer of Wheat flakes on it- Now give another layer of yogurt- Now add a layer of walnuts on the top- Taadah… your super yummy perfect parfait is ready!
7] Old school banana milkshake with brain-food twist
Ingredients:– ½ glass of milk [New study shows milk improves memory & brain function. It is definitely a good choice while studying] – 2 bananas [Rich in potassium & magnesium, it gives brain energy & helps sharpens brain’s focus, increasing ability to pay attention and learn.]- ¼ cup of walnuts [Walnuts have very high concentration of Omega-3 fatty acids- DHA. These are very essential for brain health]- ¼ cup raisins [Raisins are rich in vitamin B, Iron & potassium. They are also good source of carbs for energy.]- ¼ tsp cinnamon powder [ It improves cognitive functions of brain and acts as anti-oxidants]- 2 tsp of honey [Antioxidants in honey help in preventing the cellular damage within the brain. It helps in preserving the memory.]
Procedure: – Add all the ingredients in the mixer or food processor and make a smoothie.- Here is your healthy and brainy banana milkshake ready.
8] Sprout Bhel with OJ
Ingredients:
For Sprout Bhel:– 1 bowl of sprouted green gram or mix sprouts if you like [Sprouts are great source of vitamins, minerals and proteins. It also improves blood circulation.]- 2 tsp roasted pumpkin seeds [ It contain powerful antioxidants that protect the body and brain from free radical damage. They’re also an excellent source of magnesium, iron, zinc and copper; Each of these nutrients is important for brain health.]- Salt as per taste– ¼ tsp chili powder– 2 tsp lemon juice [Lemon increases alertness and focus. Additionally there is potassium& magnesium which play crucial role in brain and nerve health. It helps fight against stress & depression.]- ½ tsp ketchup– ½ cup diced tomatoes [Tomatoes have brain protecting nutrient called carotenoids. High anti-oxidant & anti-inflammatory factors.]- ¼ cup grated carrot [Carrots strengthen the brain function with help of Beta-carotene.]- ¼ cup finely diced cucumber [Cucumbers contain an anti-inflammatory flavonol called fisetin which improves memory & protects your nerve cells.]
For Oj:– 2 large oranges [Oranges are huge source of Vit C which is important for brain health, since vitamin C is a key factor in preventing mental decline. It is a powerful antioxidant that helps fight off the free radicals that can damage brain cells.It helps fight against stress & depression.]
Procedure:
For Sprout Bhel:– Mix all the above ingredients for sprout bhel in 1 large bowl.
For Oj:– Peel the oranges- Add them to the mixer grinder and grind it well.- Do not strain. The fruit fiber is very essential for health.
Enjoy these easy and brain healthy snacks while studying hard for your board exams!
