IN THE KITCHEN
Each fortnight Spotswood College and New Plymouth Boys’ High School showcase the talents and tasty treats of their students who take food subjects, with a focus on lifelong skills that can be used every day to enhance the benefits of a healthy diet and li
With the NCEA exams (externals) fast approaching, they start on November 9, we thought it would be ideal to share some tips on how best to approach this stressful time of the year for the senior students in your house.
By the time this article is in the paper the senior students at New Plymouth Boys High School will be very close to completing their practice exams. Hopefully the process has not been to disrupting to your household.
When approaching exams or any other stressful moment in a young person’s life it’s important that they get the balance right.
This way they’re giving themselves the best chance of finding success. It comes down to four key pillars to minimise the stress of exams: 1) study 2) rest 3) eat 4) sleep. It may seem quite simplistic but if you are unable to get the balance of those four pillars right then it makes for a very uneasy time when getting ready for the exams.
Study: is just like it says. Making sure that you spend enough time revising the work that has been set and making sure that you have an understanding of the work that has been taught over the year. Most classes at New Plymouth Boys High School use Google Classroom so even if they are away from school they are able to make contact with their teacher to ask for clarification on a certain topic. Study also involves ensuring that you study for all of your subjects, making sure that you do not favour one over the other and making sure that you have a time frame that you stick to. It is important. If you do not follow a study plan then it becomes less useful. Study also includes getting yourself prepared (both mentally and physically) for the exams.
Rest: is important for any teenager but even more so during this heightened stressful time of exams. Rest can be sedentary or it can be active resting. Either way make sure that you get out and smell the roses and feel the sun on your skin going for a walk through the park or a mountain bike ride. These can recharge the batteries and help to gain focus on the exam time ahead. Make sure that there is some physical activity involved as it is amazing what a short 20 minute activity can do for the mind.
Eat: make sure that there are nutritious foods around for the student to have; avoid the treat foods (those that are high in sugar and fat) and aim for whole foods. By doing this you are keeping the body fine-tuned and prepared. Where possible have a meal plan and prepare in advance to help reduce the stress around snack and meal time. There are a number of foods that are recommended that can help to help minimise stress. This list comes from www.mensfitness.com and it includes these foods that help fight stress: asparagus, avocado, blueberries, milk, almonds, oranges, salmon, spinach, turkey and oatmeal.
Sleep: this is vitally important during the exam period. Make sure that you get good quality sleep, as going into an exam already tired is minimising your chances of finding success. Quite simply when it’s bedtime it’s bedtime. Get the electronic devices out of the room, close the curtains and try and get anywhere from six to eight hours of good quality sleep.
All of this is quite achievable with some time management and communication. Have the exam timetable front and centre with the exams highlighted and have the correct equipment ready to go.
Now on to today’s food. The year 9 boys are making two dishes comprised from the list of de-stress foods mentioned above. One’s a treat and one’s for a quick lunch or dinner that can recharge the mind and soul after some long study or exams. The treat is blueberry muffins with orange and almonds added. The quick lunch is a salmon, spinach and leek quiche that just needs a salad or some steamed vegetables added to the side.
Both these dishes are balanced and are ideal to be eaten either after the study or exam. They are low in added sugar and high antioxidants, fibre, carbohydrates and protein which are all good for making you feel satisfied without making you feel heavy and unable to continue with your study or head into your exam. These can both be made in advance and be ready.
To all of those heading into exams we wish you all the best and hopefully you achieve the results you are looking for. For those that have fewer or no exams, make sure you use the time productively and do not spend too much time marinating on the couch! If you know you have given it your all, the summer holidays will be so much more enjoyable.
Blueberry, orange and almond muffins
1 3⁄4 cup flour 3⁄4 teaspoon salt 1⁄4 cup sugar
2 1⁄2 teaspoon baking powder
2 t orange zest
1 1⁄2 cup blueberries
1 egg 3⁄4 cup milk 1⁄3 cup oil (not olive as it is too overpowering)
1⁄4 slivered almond
Sieve the dry ingredients into a large bowl, sprinkle over the orange zest and the blueberries.
Mix the egg, milk and oil together and mix well. Pour the liquids into the bowl with the dry ingredients and mix till just combined, do not over mix as this will make your muffins tough.
Fill your prepared muffin tin with the mixture. Sprinkle with the slivered almonds.
Bake in a hot oven (225C) for 20 – 25 mins or until they have risen and are golden brown. Allow to cool and serve as a treat when the study is over.
Salmon, spinach and leek quiche
1 sheet (25cm) ready-rolled shortcrust pastry
1 tablespoon wholegrain mustard
20g butter 1 leek, white part only, thickly sliced
1 bunch spinach, finely sliced
1 tin pink salmon, drained and coarsely flaked
3 eggs, lightly whisked 1⁄2 cup (125ml) thickened cream
1 tablespoon coarsely chopped dill
1 tablespoon finely chopped chives Preheat oven to 200°C.
Line a 15cm round tart tin with removable base with the pastry and trim any excess. Place in the fridge for 15 minutes to rest.
Cover pastry with baking paper and weighted down with pastry weights (we used plain raw rice). Bake for 10 minutes. Remove paper and weights and bake for a further 6-8 minutes or until golden. Reduce temperature to 160°C. Spread the base of the pastry evenly with the mustard.
Melt butter in a large frying pan over medium heat.
Add the leek and cook, stirring occasionally, for 5 minutes or until leek softens. Add the sliced spinach and lightly wilt. Remove from heat.
Combine salmon, leek and chopped spinach in a bowl. Spoon into pastry case.
Whisk eggs, cream, dill and chives together in a bowl. Pour over salmon mixture.
Bake in oven for 45 minutes or until filling is just set.
Serve warm or at room temperature with your choice of salad or steamed vegetables.