A brain healthy diet is a must to keep your child's brain functioning at high levels, especially during the exam season. Giving your child the best breakfast before exam would keep his mental energy level high and help him do better. Here are a few high-energy breakfast recipes you can use to prepare the best morning meal for your child.
List of brain food breakfast to have before exam
Fruit and nut milkshake (Makes 3 glasses)
Milk: 400 mL
Sugar: 6-8 tsp
Banana: 1 large
Sapota: 1 medium
Badam: 10 (soaked and peeled)
Walnuts: 1 tbsp
Blend the nuts along with 2 tbsp milk to a fine paste and strain if desired.
Blend remaining milk with fruits and sugar.
Add in the nuts paste to the above mixture and stir.
Note: Banana has the highest amount of digestible carbohydrates which makes it a great breakfast option! Research shows that nuts are 'brain foods'.
Chinese style stir-fried poha (Serves 3)
Beaten rice/aval/poha: 200g
Cabbage: 3 tbsp (finely chopped)
Carrot: 3 tbsp (finely chopped)
Spring onions: 5 tbsp (finely chopped along with the green stem)
Spinach: 3 tbsp (finely chopped)
Capsicum (all colours): 3 tbsp (finely chopped)
Garlic: 1 tbsp (finely chopped)
Chilly flakes: 1 tsp
Soy sauce: 1 tsp
Salt: to taste
Sugar: 1 tsp
Oil: 2 tsp
Soak poha in tsp soy sauce and required amount of water for half an hour. Strain and keep aside.
Heat 2 tsp oil. Saute garlic for a minute. Add capsicum, cabbage, carrots, spinach and spring onions, one at a time, and stir-fry with tsp soy sauce, salt and sugar on a high flame for 2 minutes.
Stir in the poha. Add chilly flakes and pepper.
Garnish with spring onions and serve hot.
Note: Beaten rice or poha is fat, cholesterol and sodium-free. In addition, it is a great source of 11 essential vitamins and minerals, particularly iron.
Oats, fig and date bars (Makes 30 bars)
Baking soda: tsp
Cinnamon powder: tsp
Brown sugar: 100g
Castor sugar: 40g
Dates and figs: 50g (finely chopped)
Instant oats: 130g
Vanilla essence: tsp
Sift flour, salt, baking soda and cinnamon powder and keep aside.
Cream the butter and sugars till light and fluffy. Add in the egg and essence and beat the mixture.
Add the sifted flour, oats and dry fruits, and mix till a dough consistency is reached.
Wrap the dough in cling film and place in refrigerator for half an hour.
Preheat oven to 180C.
Shape the dough into rectangular bars (approx 3?1 inch each), place on baking paper and bake for 15-17 minutes at 180C or till brown.
Allow the bars to cool on a wire rack before storing them in an air-tight container.
Note: Oats is an excellent breakfast option as it is high in dietary fibre which make one feel full faster and for longer.
Protein patty and brown bread sandwich (Makes 5 patties)
Sweet corn kernels: 2 tbsp
Oregano: 3 tsp
Cornflour: 1 tsp
Chilly flakes: 1 tsp
Breadcrumbs: 5 tbsp
Salt: to taste
Oil: to shallow fry
Pressure cook the corn and sprouts till well done. Add salt, cornflour and spices and knead into a thick dough.
Shape into large patties and coat with breadcrumbs.
Place in the refrigerator for half an hour.
Remove and shallow fry with little oil on a tawa till golden brown on both sides.
Toast 2 slices of brown bread.
Place slices of cucumber, tomato and lettuce along with the protein patty between the slices and serve warm.
Note: Sprouts are considered wonder foods. Extra intake of protein at breakfast has been shown to promote "greater initial and sustained fullness throughout the day."
Stressed about exams? Call our Counsellors on 8754414666 / 044-66236611 in Feb (Tues & Fri, 1:00 p.m. to 3:00 p.m.)
About the author:
Written by Rashmee Ramkumar on 16 November 2016.
Rashmee Ramkumar is a Chennai-based nutritionist who runs her own baking enterprise 'Snow Frosting'.
Join our Circles to share, discuss and learn from fellow parents and experts!