6 Healthy & Nutritious Meals For The Exam Period

Who says healthy eating should be boring?

By Diana Najm        21 October 2023

You know what they say — you are what you eat. This is especially true when it comes to optimising your brain health and memory retention. Certain food like fruits, veggies, and herbs contain plant compounds that help protect your brain. Meanwhile, you also need fats and certain vitamins to ensure you maintain a sharp memory. There’s a reason our parents used to nag at us to eat plenty of fish, after all. 

But if you don’t know where to start to maintain a healthy diet, especially during the exam period, we’ve got you sorted. Whether you’re making sure your child has all the nutrition he or she needs this exam period, or you want to stay on top of your A-game at work, these are some healthy, nourishing, and delicious meals that you should add to your diet. 

1. Hakka Lei Cha from Thunder Tea Story

Photos: Thunder Tea Story Facebook

Who says you can’t eat healthy when eating out at hawker centres? One nutritious meal to order when eating affordably is thunder tea rice, or Lei Cha. This Hakka dish is characterised by a bright green soup made up of ingredients such as mugwort, basil, tea leaves, and nuts. This hearty concoction is then poured over assorted chopped vegetables, tofu, and rice. 

You can also choose to swap out white rice for brown rice, which has high fibre content and low glycemic index. This means you’ll feel full longer. For a taste of this dish, head over to Thunder Tea Story at Alexandra Food Village, or order via delivery app WhyQ. The version with white rice costs $8.90 and the one with brown rice sells at $9.80. 

SAFRA members get a $5 discount off their first order with a minimum $20 spend. Just use the promo code “SAFRANEW”. If you’re an existing WhyQ user, get $2 off orders with minimum $15 spend with the promo code “SAFRA2OFF”. For more details, visit safra.sg/whyq-2021.

120 Bukit Merah Lane 1, #01-55, Singapore 150120

2. Acai bowl from Memo Cafe

Photos: Memo Cafe Instagram

You may have heard that acai bowls are one of the latest health trends. After all, these yummy bowls contain acai, a Brazilian superfood that first became popular in the 1990s, as the base. It has antioxidants that can counteract the damaging effects of inflammation and oxidation in brain cells, which can negatively affect memory and learning. 

At Memo Cafe, the Berries Acai Bowl is chock full of other superfoods such as fresh strawberries, blueberries, and granola. If you have kids who can’t skip dessert, this is definitely a healthy alternative. 

SAFRA members enjoy 20% off the menu at Memo Cafe. For more info, visit safra.sg/memo-cafe.

3 Nanson Rd, Studio M Hotel, Singapore 238910

Did you know that some TCM remedies are also good for boosting the brain? Read more about them, and other brain foods here.

3. Spinach & Mushroom Ravioli from Fyr

Photos: Fyr Instagram & Facebook

You can have your pasta and eat it too with the Spinach & Mushroom Ravioli ($28) from Fyr, a Western-Asian fusion restaurant with two outlets at Jalan Besar and Boon Tat Street.

 And we know you may be thinking, “Ravioli is healthy, meh?” Let us break it down for you. It’s no secret that spinach has vitamin C, iron, potassium, vitamin E, and magnesium; while mushrooms contain plenty of fibre, protein, and antioxidants that help with memory retention. Not to mention toppings of walnut, truffle oil, and parmesan cheese — so this dish really has all the nutrients and deliciousness you need. 

SAFRA members enjoy 1-for-1 on brunch mains on Saturday and Sunday from 10.30am-4pm. For more information, visit safra.sg/fyrjalanbesar

19 Boon Tat St, Singapore 069619
315 Jln Besar, Singapore 208973

4. Unagi Bowl at Ishiro

Japanese food lovers should go for an Unagi bowl ($14.90) at Ishiro at SAFRA Choa Chu Kang’s Food Paradise. The fish is known for having plenty of health benefits, including protecting the heart and maintaining healthy bones, improving blood pressure, lowering cholesterol and reducing the risk of diabetes and arthritis. It’s also high in omega 3, promoting healthy skin. But that’s not all, the unagi bowl is served alongside rice and egg — which ensures that it’s a well-balanced meal. 

If you or the kids aren’t fans of unagi, Ishiro also has Mentaiko Salmon Bowls ($13.90) which provide similar benefits. Alternatively, there are also the Sliced Beef  Bowls and Grilled Chicken Bowls. Whatever protein it is, the choice is yours.

SAFRA members also get a 5% discount off all the stalls at Food Paradise, including Ishiro. For more details, visit safra.sg/food-paradise

SAFRA Choa Chu Kang, 28 Choa Chu Kang Dr, Level 1 Food Paradise, Singapore 689964

5. Ten Tonic Ginseng Chicken Soup from Ah Er Herbal Soup

Photos: (L-R) @kevinfmlim, @chuangpeckming

We’re going back to the basics with a comforting bowl of traditional herbal chicken soup. One local favourite is the one at Ah Er Herbal Soup at ABC Brickworks Hawker Centre in Alexandra. This stall also received the Michelin Bib Gourmand Singapore award in 2017, so you know it’s legit.

The Ten Tonic Ginseng Chicken Soup ($5.50) has a rich broth and an overall balanced flavour. It’s savoury and the herbal notes aren’t too overpowering. Trust us, the kids are barely going to notice it. It’s no secret that chicken soup will help boost the immune system. With the combination of herbs, you’ll also be more energised throughout the day. Not to mention, the tender chicken will give an added boost of protein.

Add some carbohydrates to your meal by choosing from 4 different types of rice: steamed rice, brown rice, pumpkin rice, and olive rice. They’re all priced at $0.50 per bowl.  

6 Jalan Bukit Merah, #01-141, Singapore 150006

6. Tempeh Salad from Haakon Superfoods

Photos: Haakon Superfoods & Juice Facebook

Of course, you can’t go wrong with a salad. One misconception people have is that eating a salad is like eating air, because you’ll still be hungry after. Well, not with the Tempeh Salad ($13.20) from Haakon Superfoods. 

Truth be told, tempeh is an underrated protein that is deserving of more recognition. Not only is it affordable and readily accessible, it’s also a great plant-based protein. The Tempeh Salad not only has barbecued tempeh, but it’s also served alongside nutritious ingredients such as beetroot hummus, charred corn, zoodles, mesclun salad, pesto dressing, and almond flakes. 

We bet you’ll be craving for more after devouring your first bowl. 

313 Orchard Rd, #B2-14, 313@Somerset, Singapore 238896

Find out more about other superfoods and their benefits here.

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