The exams are around the corner
Is your teen stressed?
The answer to that is bound to be “YES”
So what can you do to reduce your teenager’s stress?
Feed her/him – these 10 foods
Foods that will reduce your child’s stress
Protein rich food
When your child is stressed make sure you fill her/his meals and snacks with protein. Proteins make you feel happier and feel calmer because they are able to generate the happy hormone SEROTONIN. The practice of eating soaked almonds every morning for better brain power comes from here. Unfortunately most teenagers tend to eat carbohydrate rich meals when they are stressed instead of protein rich meals. And instead of reducing their stress – this then increases their stress.
Sugary foods like cakes, muffins and biscuits that are typically eaten by teenagers when they are stressed before the exams – give them an instant high followed by a crashing low. These foods cause mood swings, dips in concentration and irritability. These are the exact opposite of what the child needs during exams.
Proteins are abundantly present in Eggs, Chicken, Pumpkin seeds, nuts, quinoa
For protein rich recipes Meal Plan For Saturday; Helps You Resist Junk Food
Your child’s gut has a direct effect on your child’s mood.An abundance of healthy gut bacteria keep your child calm and happy. Whereas unhealthy gut bacteria cause anxiety and depression.The practice of eating curd rice at the end of every meal and the practice of eating a bowl of curd before leaving home for exams – is a very logical practice and this is the science behind them. Make sure your child has an abundance of fermented foods in her his diet.
Curd is an excellent probiotic. Set it at home for best results.
Serve Idli, Dosa, Appam and Dhokla
Set the curd at home for best results. Curd bought from stores – usually have much less bacteria than you need.
Prebiotics are the food our gut bacteria need to thrive on.Since there is a direct connection between the gut and the brain – it is important to load the exam going child’s diet with prebiotics. For a rich supply of prebiotics – ensure that your child is eating lots of pulses or dals
For more prebiotic rich recipes click here Meal Plan For Monday; Healthy Easy And Tasty
Foods rich in Omega-3-Fats
Omega 3’s are found in the brain and all the nerves. When your child has a rich supply of omega – 3 fatty acids in her/his diet new brain cells are formed more easily and larger quantities of messenger chemicals that help in transmission of signals from one nerve to the next are formed. This in essence means that your child understands better, remembers better and thinks faster on a diet rich in omega 3 fatty acids
A rich supply of Omega 3 fatty acids are available from sea fish and nuts and seeds. Make your child’s munchies with lots of nuts and seeds
For more healthy snack recipes click here 6 Easy Healthy And Tasty Snack Recipes For Children
4 Stress relieving recipes for your exam going kid
When children are stressed out about their exams – they are sure to lose their appetites for meals.
Do not force your child to eat meals. Instead make your child these healthy snacks
Protein rich snack
Protein rich food for children during exams
Healthy Quinoa Brownies -Recipe by Simran Oberoi Multani
Cooked quinoa which is mashed 1cup
Dark chocolate ( 55% ) 120 gms
Butter 100 gms
Baking powder 1tsp
Coffee dissolved in water 1 tsp
Coconut sugar ¼ cup
Cup milk ¼ cup
Beat the eggs well
Add the coffee, milk, baking powder and coconut sugar to it
And incorporate it nicely.
Melt the dark chocolate and butter together on a double boiler
Cool it off
And then add to the above mix
Finally add the quinoa
And fold it in gently
Do not over beat
Put it into a greased and dusted pan
And bake in a preheated oven for 30-35 minutes, at 170 degrees C.
Cool off and eat!
The sauce on top is a super simple mix of date syrup
With 1/2 tbsp of melted butter
Mixed together on low flame
Add chopped almonds
Cool it off and then use.
For an eggless version ,
I haven’t tried it as yet, you can replace eggs with applesauce. It will taste better than flaxseeds or curd as the replacers, since quinoa already has its own nutty flavour.
Probiotic rich snack
Idli – Recipe by Simran Oberoi Multani
Parboiled Ponni Rice - 1 1/2 Cups
Urad Dal – 1/2 Cup
Methi /Fenugreek Seeds –1 tbsp
All soaked For 3-4 Hours Separately
- Grind them separately and then mix them together.
- Keep them aside for fermenting for 7-8 hours
- Put some water in an Idly steamer
- Add the batter into the Idli segment after applying oil gee to them
- And put it on the stove.
- Put it inside the idly vessel and let it steam for 5-6 minutes.
- Leave it inside for 3-4 minutes and then serve with chutney / sambhar.
Prebiotic rich meal
Baked Lentil Casserole – Recipe by Simran Oberoi Multani
Spring onions finely chopped – 1 cup
Grated carrots – 2
Spinach finely chopped – 2-3 leaves
Mixed soaked lentils use for lunch = 11/2 cups
Olive oil, – 2-3 tbsp
Grated cheese,- 1 cup
Chives – 1 tbsp
, Thyme – 1tsp
, Water – 2-3 cups
Garlic – 2-3 cloves crushed
Salt and black pepper as per taste,
Cream.- ½ cup
Preheat oven to 175 degrees C.
Grease and prepare a baking dish.
Sauté the onions, carrots and spinach.
Shift into the baking dish.
In 1 tbsp of oil, add the dry spices. Cook for a few seconds and then add the lentils.
Cook for 2 minutes and then add water, let the lentils cook a bit and then transfer to the baking dish.
Add the cream and then mix well.
Bake for 30 minutes.
Add cheese on top and then bake for another 15 more minutes or so. Remove from the oven, cover and keep until you want to serve it.
Omega 3 fatty acids rich snack
Omega 3 rich snack for children during exams
Trail mix – Recipe by Malavika Shenoy
Jowar flakes (optional) ¼ cup
Flaked almonds 2 tbsp
Raisins/Sultanas 2 tbsp
Cashew 2 tbsp
Jaggery ¼ cup
Popped Amaranth (optional) 1tsp
Melon seeds (optional) 2 tbsp
Pumpkin seeds (optional) 2 tbsp
Sunflower seeds (optional) 2 tbsp
Take a saucepan and melt the jaggery until it forms thick syrup.
Add the nuts, dry fruits and jowar flakes.
Spread it on a wax paper and let it set.
Peel them off the wax paper and store in a jar.
You can make this with a number of dry fruits and nuts.
Replace jowar flakes with puffed rice or popped millets. You can add multiple varieties of popped millets.
To pop amaranth, place a couple of tablespoons of amaranth seeds in a flat thick bottomed pan and keep it on high heat. Stir it with wooden spoon until it pops.
For a weekly menu with 6 healthy recipes every day check this Indian Meal Plan Tips For Busy Moms For Balanced Healthy Meals