Brainfood: healthy and delicious food to fuel your exam revision
As you prepare for your final T1 assessments and exams, remember that eating healthy can help you stay focused while you’re powering through your study sessions.
When it comes to selecting the best ingredients for your brain health, Claire Margerison – an Advanced Accredited Practising Dietitian from Deakin University’s Institute for Physical Activity and Nutrition (IPAN) – shares her advice.
When it comes to selecting the best foods for brain health, foods like green leafy vegetables, berries, nuts and seeds, avocado, and oily fish (salmon, tuna etc) have all been scientifically shown to be good brain foods.
So if you’re worried about losing your study momentum, we’ve got you covered with student friendly recipes straight from Nourished@Deakin.
Try these brainfood recipes!
Ingredients
1cuprolled oats
1banana
1cupfrozen blueberries
½cuplow fat Greek yoghurt
2cuplow fat milkor alternative milk
1tbspchia seeds
Method
Combine all ingredients into a blender until smooth (around 1 minute)
Alternative Swaps
Vegan: Swap Greek yoghurt for coconut milk or almond milk yoghurt
Brain-boosting benefits
Blueberries: Rich in antioxidants and flavonoids, blueberries boost memory, improve communication between brain cells, and enhance overall cognitive performance.
Banana: Rich in potassium and natural sugars, bananas provide steady energy and support neurotransmitter function for better focus and memory.
Chia seeds: Packed with omega-3 fatty acids, antioxidants, and fibre, chia seeds support memory, concentration, and overall brain cell health.
Oats: High in complex carbohydrates and fibre, oats release glucose slowly, fuelling the brain and improving concentration and cognitive performance.
1½cuprolled oatscan use normal oats, but lightly blend them till they are finer
½cupseed/nut mix, slightly crushedcan use chia seeds, flaxseeds, walnuts or almonds
¼cupnatural peanut butter
⅓cuphoney
Method
Let dates rest in a cup or bowl of hot water for 3-4 minutes to soften. Drain and slightly dice.
Place all ingredients in a large mixing bowl.
Portion into balls of desired size, approximately 1 tablespoon.
Store in the fridge for up to 5 days, or freeze up to 2 weeks.
Alternative Swaps
Vegan
Gluten-Free
Cost-saving
Swap honey with maple syrup or agave nectar
Ensure the oats are certified gluten-free
Swap oats for a blend of gluten-free grains like quinoa flakes or millet flakes
Swap medjool dates for pitted dates or a cheaper dried fruit such as raisins or dried apricots
Use an affordable seed/nut mix in such as sunflower seeds or pumpkin seeds.
Brain-boosting benefits
Dates: Naturally high in glucose and fibre, dates provide a quick energy boost while supporting concentration, memory, and overall brain function.
Rolled oats: High in complex carbohydrates and fibre, oats release glucose slowly, fuelling the brain and improving concentration and cognitive performance.
Seed/nut mix: Packed with healthy fats, omega-3s, antioxidants, and vitamin E, seeds and nuts help support memory, focus, and long-term brain health.
Natural peanut butter: Rich in healthy fats, protein, and vitamin E, peanut butter supports brain function, sustained energy, and improved focus.
2cupsgreen beans, washed, tops removed and cut in half
1handfulwashed and drained rocket
1pinchpepper and sea salt
Method
Place a large pot on the stove with a pinch of salt and bring to the boil.
Add 250 grams pasta – any kind that you like to the boiling water, cook according to instructions until almost cooked through. This is called ‘al dente’ which means ‘to the tooth’.
Add the 2 cups green beans, washed, tops removed and cut in half and cook for another 2 minutes, drain pasta and beans.
Place the beans and pasta back into the same pot over low heat and add the 425 grams tuna in springwater, drained, 1 lemon – zested, 1 tbsp olive oil and 1 pinch pepper and sea salt.
Stir together until combined being careful not to break the pasta and beans.
Finish with rocket, give it a little toss and serve.
Tips and alternative swaps
Swap out the tuna for salmon, chicken, tempeh, tofu or even a can of rinsed chickpeas.
Swap out the beans for broccoli, brussel sprouts, or other leafy greens such as Swiss chard or kale.
Add almonds, peanuts, pine nuts or seeds at the end for extra crunch and texture
Add chilli and fresh herbs like coriander, basil or Vietnamese mint at the end to spice things up.
Serve with some finely grated parmesan cheese.
Brain-boosting benefits
Pasta: A great source of carbohydrates, pasta provides glucose which is the brain’s main source of energy, helping to support focus, concentration, and mental performance.
Tuna: Rich in omega-3 fatty acids and protein, tuna supports brain cell function, memory, and concentration while helping to sustain energy levels.
Green beans: Containing fibre, folate, and antioxidants, green beans help support brain health, energy production, and cognitive function.
Rocket: Rich in antioxidants, folate, and vitamin K, rocket supports healthy brain function and may help protect cognitive health over time.
In a bowl, 2 egg whites with a whisk until stiff and set aside.
Mix 2 cups wholemeal self-raising flour, 2 cups milk (plant-based or other), 1 tsp cinnamon, 1 tsp vanilla essence and oil in a bowl.
Add your choice of flavour combos here.
When the above ingredients are combined, fold in the egg whites and set aside for 5 minutes.
Spray a non-stick pan with minimum oil to cook each pancake – make pancakes as big or small as you like.
Turn when bubbles appear, and then flip over and cook until golden brown.
Garnish your pancakes with fresh blueberries, raspberries and/or strawberries.
Alternative Swaps
Vegan: Swap low-fat milk with non-dairy alternative. Swap honey with maple syrup or another vegan sweetener of your choice
Brain-boosting benefits
Egg whites: A source of protein, egg whites help support neurotransmitter function and provide sustained energy to aid concentration and focus.
Cinnamon: Packed with antioxidants, cinnamon may help improve memory, focus, and overall cognitive function while supporting stable blood sugar levels.
Canola oil: A source of healthy unsaturated fats and omega-3 fatty acids, canola oil supports brain cell health and cognitive function.
Berries: Rich in antioxidants and flavonoids, berries help support memory, learning, and communication between brain cells.
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