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Kathleen Farren Nutrition Coach

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Brain Foods for the Exam Season

May 13, 2016 Kathleen Farren

The temptation of the biscuit tin and endless cups of coffee may seem like a good idea to get through exam time, indeed it may help to cheer us up in the short term.  However it’s vital to eat well while  studying for exams, after all the brain needs fat for intelligence and memory - and it needs the right kind of fat. Regular meals and snacks will ensure that energy is high throughout the day and the brain has all the right nutrients to help improve focus and memory, but to also feel emotionally balanced throughout.  Of course plenty of sleep, relaxation and TLC won’t go amiss!! 

Here are some ideas for healthy meals and snacks – it's a good idea to stock up before the exams start and your teenagers will be more likely to munch well!

Low GL Granola

A breakfast option or a tasty dessert or snack. Full of omega 3 fats in the nuts and seeds.

Serves 2

1tbsp coconut oil or olive oil

50g (2oz) whole oat flakes

1 tbsp flaked almonds

1 tbsp chopped walnuts

1 tbsp pumpkin seeds

1 tbsp ground almonds

Serve with fruit compote, berries and a dessertspoon of live yoghurt.

Gently melt the oil in a frying pan, add the oat flakes and stir for 3 minutes or until they start to go golden and crisp up slightly.  Add the flaked almonds and chopped walnuts and cook for a further 2 minutes.  Remove from the heat and stir in the pumpkin seeds and ground almonds.

For 7 day's worth of breakfasts for 2 people, multiply all the amounts by 7 but only use 5 tbsp of the oil.  Store in the fridge to keep the nuts and seeds fresh. 

Frittata Primavera

Eggs are a great brain food! Quick and easy to rustle up in a hurry!

serves 2:

1 tsp olive oil

115g (4oz) red onion, sliced

1 medium garlic, crushed

½ medium red, yellow or green pepper, sliced

70g (2 ½ oz) mushrooms, sliced

4 eggs

handful basil leaves

118 ml (4fl oz) skimmed milk

Sea salt and freshly ground black pepper

1 tbsp grated parmesan or goat’s cheese

(use whatever vegetables you have in the fridge: broccoli, asparagus, spinach all taste great in a frittata)

Coat the base of the pan with olive oil and place over a medium high heat.  Add the onion, garlic, pepper and mushrooms and sauté for 5 minutes.  Mix together the egg, egg whites, basil and milk.  Add salt and pepper to taste, then pour the egg mixture into the pan and toss the vegetables to spread the mixture throughout the pan.  Turn the heat to low and cook for 10 minutes.  Sprinkle the Parmesan or goat’s cheese on top and grill until the top is set.    

 

Quinoa salad

Quinoa is a seed that provides good protein and will sustain energy longer than white rice in a meal.

300g cooked quinoa

100g cooked broccoli

100g feta

handful toasted pumpkin seeds

finely chopped handful of spring onion, parsley and mint

Mix everything together and serve with pomegranate seeds over the top, olive oil and lemon.  Serve with salmon, tuna, chicken, roasted vegetables or salad as a quick and satisfying meal. You can also serve quinoa instead of rice or couscous with curries or casserole dishes.

 

Snacks:

Keep healthy snacks to hand. This flapjack is a lovely sweet treat for a snack or a dessert.

Bramley Apple, Apricot and Walnut Flapjacks

makes 9 squares

450 (1lb) Bramley apples

140g (5oz) honey

grated zest of 1 unwaxed lemon

150g (6oz) dried apricots or dates

(ready to eat)

140g (5oz) butter or coconut oil or PURE margarine

2tbs water

250g (9oz) porridge oats

½ tsp ground cinnamon

25g (1oz) walnuts, finely chopped

50g (2oz) dark muscovado sugar/or molasses

 

Set the oven to 190°C/375°F/Gas5

Peel, core and slice the apples and place into a small pan with 2 tbs of water.  Bring to the boil, cover and simmer for 10 minutes or until the apple is soft.  Stir in the lemon zest and dried apricots/dates and cook for a further 15 minutes, uncovered, stirring often until the fruit is softened and the mixture quite dry.  Whizz to a pulp in a food processor.  Melt the butter, sugar and honey in a saucepan.  Stir in the oats and cinnamon and mix well.  Press half of the mixture into a greased 18cm/7 inch shallow square tin.  Spread the pulp on top and cover with the remaining mixture.  Sprinkle over the walnut pieces and bake for 25 minutes, or until golden.  Remove from the oven, mark into squares and leave to cool before removing from the tray.  Try replacing 1tbs of the muscovado sugar with molasses, this provides not only a wonderfully rich flavour, but lots more nutrients, as molasses are a fantastic SuperFood, rich in minerals, especially iron, calcium and potassium and the family of B vitamins.

Other snack suggestions:

Oat cakes or spelt oaty crackers with humus or almond butter

Fruits and nut selection

Quacamole and veggie sticks: carrot, cucumber, peppers

Smoothie with natural yoghurt, banana, berries and ground flaxseeds

Protein drink – add protein powder to a smoothie or use almond milk for a thinner consistency.

In teenage, recipes, coaching
← Don't be SAD, instead learn how to copeReduce sugar by taking heed of food labels! →

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Previous blogs.

  • January 2019
  • December 2018
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  • January 2018
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  • January 2017
  • December 2016
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  • May 2016
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  • May 2014
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Kathleen works with clients in the Twickenham, Teddington and Richmond areas as well as online.

Phone: 07880 353964  

Email: wellbeing@kfnutritioncoaching.com

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Kathleen is a registered nutritional therapist and nutrition coach, DipION, MBANT, Reg CNHC, Reiki therapist level 4