Easy-to-make recipes offering health benefits to breakfast-skipping college students

For parents sending their 18 year-old off to college for the first time, concerns about the food choices their young adults will make once out on their own are real. New and less healthy eating patterns tend to be the norm for those transitioning to college life.

In fact, many college students tend to skip meals, mostly breakfast, while they transition to a more hectic independent lifestyle. And this is when unhealthy eating patterns start having adverse effects on our health.

Breakfast is one of the most important meals of the day. In fact, according to a scientific statement by the American Heart Association, daily breakfast consumption may decrease cardio metabolic risk factors including blood sugar and insulin metabolism.

Delhi based nutritionist Ritika Samaddar reiterates how eating almonds can contribute to a healthy lifestyle. “For college students who usually skip breakfast in the morning, carrying a handful of almonds or a pack of almonds could be a good healthy option.”

Results of the study have also showed that both groups gained a minimal amount of body mass over the course of the study.

New college students are prone to modest weight gain. Several studies suggest that weight gain in college is associated with a decrease in physical activity.

Despite the minimal increase in body mass observed in this study, fasting blood sugar decreased over the eight-week trial, indicating benefits to including a morning snack – either almonds or graham crackers -  in this population. Both groups also had similar beneficial decreases in harmful LDL cholesterol levels.

Almond- Apples Chaat

Almond- Apples Chaat

Serves: 3

Ingredients

• Almonds toasted: 60g
• Diced green apple: 1 tbsp
• Diced red apple: 1 tbsp
• Lemon juice: ½ lemon
• Black salt: big pinch
• Mint leaves: A few
• Olive oil: 1 tsp
• Red chilli powder: ½ tsp

Steps:

Toss all the ingredients in a bowl

Mix well and serve

Nutrient Analysis Per Serving:

• Calories: 228.3kcal
• Protein: 9.9g
• Total fat: 17.8g
• Saturated: 1.4g
• Monounsaturated: 11.2g
• Polyunsaturated: 4.2g
• Carbohydrates: 11.8g
• Fibre: 4.09g
• Cholesterol: 3.3
• Sodium: 67g
• Calcium: 5.6mg
• Magnesium: 0mg
• Potassium: 212.4mg
• Vitamin E: 0mg

Koffee with Almonds

Koffee with Almonds

Serves: 3

Ingredients

• Almonds: 60 g
• Coffee Powder: 1 tsp
• Powdered Sugar: 1 tsp
• Salt: A pinch
• Water: 1 tbsp

Step:

• Whisk together the coffee  powder, sugar, salt and water.
• Pour mixture over the almonds . Toss well  and bake for 10 minutes at 170 °C.

Nutrient Analysis Per Serving:

• Calories: 122.6Kcal
• Protein: 4.3 gm
• Total fat: 10.5gm
• Saturated: 1.9g
• Monounsaturated: 6.4gm
• Polyunsaturated: 2.5g
• Carbohydrates: 5.3gm
• Fibre: 2.4g
• Cholesterol: 0.006
• Sodium: 6.03mg
• Calcium: 4.9mg
• Magnesium: 0.3mg
• Potassium: 156.2mg
• Vitamin E: 0.09mg

Almond Mumbai Magic

Almond Mumbai Magic

Serves: 3

Ingredients

• Almonds Toasted: 60 gms
• Oil: 1 tbsp
• Chopped onions: 1 tbsp
• Chopped ginger garlic: 1 tsp
• Chopped green chilli: 1 tsp
• Cubes of cooked potato: ½ tbsp.
• Pau Bhaji Masala: 1 ½  tsp
• Tomato puree: 1 tbsp
• Water: 1 tbsp
• Chopped pudina: 1 tsp
• Lemon juice: 1 tsp
• Salt n pepper: to taste

Steps:

Heat oil. Add chopped onions, ginger garlic, chilli, tomato puree.

Add the Pau bhaji masala and cook for 3 minutes. Add the potatoes and mash lightly.

Add the almonds and toss well. Garnish with chopped onion, and lemon juice.

Nutrient Analysis Per Serving:

• Calories: 125 KCAL
• Protein: 4.9g
• Total fat: 10.2g
• Saturated: 14g
• Monounsaturated: 6.4g
• Polyunsaturated: 2.5g
• Carbohydrates: 5.3g
• Fibre: 2.9g
• Cholesterol: 0
• Sodium: 0.7mg
• Calcium: 4.3mg
• Magnesium: 1.4mg
• Potassium: 148.6mg
• Vitamin E: 0.1mg