It’s that time of the year again: exam season!  Help out the kids by  making tasty meals and snacks filled with all the good stuff to keep them going.  

Baked apple and pear chips 

Serves 8 

This study snack is full of soluble fibre, which helps keep blood-sugar levels steady. 

Ingredients 

2 Tbsp sea salt flakes 
2 lemons, zested 
1 tsp milled black pepper 
6 pears, thinly sliced 
6 apples, thinly sliced 
2 cloves garlic, crushed 
1 lemon, juiced 
1 Tbsp honey  

Method 

1. Preheat oven to 120°C. 
2. Combine salt, lemon zest and pepper. Set aside. 
3. Arrange fruit in a single layer on lined baking trays. 4. Combine garlic, lemon juice and honey then brush onto the sliced fruit. 
4. Bake for about an hour or until fruit slices have dried out and crisped up completely. 
5. Remove from oven and sprinkle with salt. Allow to cool on a wire rack. 
6. Serve as is, or store in an airtight container.

  

Bunless chicken burgers 

Ingredients 

2 crumbed chicken burger patties
A few leaves butter lettuce
A handful of cherry tomatoes
Pinch of salt and black pepper 

 

Method 

1. Place 2 crumbed chicken burger patties onto a greased baking tray. Bake at 180°C for 12-15 minutes or until cooked through and golden. Cool slightly.  
2. Cut each burger patty into 4 and place into butter or gem lettuce cups. 
3.  Top with chopped cherry tomatoes and season well.  

 

Banger bites with yoghurt sauce 

 

Ingredients 

1 pack (500g) pork bangers
2 Tbsp Dijon or wholegrain mustard 
A handful of fresh coriander, chopped
A dash of canola oil 
1 cup low-fat plain yoghurt
1/4 grated cucumber
zest of 1 lemon 
Salt and pepper to taste 

Method 

1. Remove mince from casings of 1 pack (500g) pork bangers and place into a bowl.  
2. Add 2 Tbsp Dijon or wholegrain mustard and handful chopped fresh coriander, then mix through.  
3. Roll tablespoons of mixture into balls. Heat canola oil in a large pan and fry meatballs in batches for 5-6 minutes or until cooked through. Set aside.  
4. Combine 1 cup low-fat plain yoghurt, 1/4 grated cucumber, zest of 1 lemon and season well.  
5. Serve banger bites with yoghurt sauce and sliced crunchy veg. 

Berry, lime and oat smoothie 

Serves 2-4 

Ingredients 

1 cup low-fat plain yoghurt
1 tsp vanilla essence
1 Tbsp chopped fresh mint
2 limes, zested
1 large punnet (400g) strawberries or raspberries, hulled 
1/2 cup dried cranberries
1 lime, juiced
1/4 cup oats
2 Tbsp honey
1/2 cup low-fat milk
1 cup ice  

Method 

1. Blitz together yoghurt, vanilla, mint and lime zest. Set aside. 
2. Blitz together strawberries or raspberries, cranberries, lime juice, oats, honey, milk and ice until smooth.
3. Pour yoghurt mixture into smoothie glasses and top with berry mixture.
4. Serve immediately, garnished with fresh mint or lime zest.

Mackerel Buddha bowl 

Serves 4 

Mackerel is rich in omega-3 fatty acids, which are powerful brain boosters. 

Ingredients 

2 cups cooked brown rice
4 spring onions, sliced
4-5 radishes, sliced
1/2 cucumber, cubed   

For the dressing 

1 clove garlic, grated
1cm fresh ginger, grated
1 Tbsp Dijon mustard
1/4 cup canola oil
1/2 lemon, zested and juiced
1 tsp honey
Salt and milled black pepper   

To serve   

1 packet (250g) tenderstem broccoli
1 punnet (200g) sugar snap peas, sliced 
2 packets (100g each) mackerel, flaked and bones discarded
1/2 packet (100g) baby spinach
4 eggs, boiled, peeled and halved
Sesame seeds, to serve   

Method 

1. Combine rice, spring onion, radishes and cucumber.
2. Whisk together dressing ingredients and season well. 
3. Pour half the dressing over rice mixture and toss through to combine. 
4. Divide rice mixture between 4 serving bowls. 
5. Blanch broccoli and sugar snap peas in hot water for 1 minute and refresh in ice water. Drain. 
6. Top each bowl with blanched vegetables, mackerel, spinach and boiled eggs. 
7. To serve, drizzle with remaining dressing and sprinkle with some sesame seeds.

 

Words: Sjaan van der Ploeg

Photography: Fresh Living Magazine

Also read: Dietitian Aziwe Booi Shares Tips for Boosting Mental Health With Food