| Healthy Student Fare |
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As thousands of young students leave the comfort of home this month, many parents are worried senseless about how they will cope, especially if it’s their first year in college. But worry not, they all survive and many remain well fed and well nourished even on their meagre budgets.
With a few key pieces of kitchen equipment (and I don’t mean complicated food processors or pestles and mortars!) and the |
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right (inexpensive) ingredients, any student will be able to whip up a nutritious meal in minutes, with no need to rely on a ready meal, or the local takeaway. Well, at least for most of the time!
Read on for some top shopping tips, and advice on the basic equipment you need to keep you healthy in college. Some of this equipment may already be provided in their accommodation, leaving them more money for their weekly food bills!
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| General tips for ‘Back to College’ and shopping on a budget |
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Plan Ahead
Plan your meals for the week, and make out a shopping list based on the food you will need. This way, you will be less likely to buy unhealthy foods that aren’t in your weekly plan.
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Buy in Season
Buy fruit and vegetables that are in season as they will be cheaper than those that aren’t in season. Shopping at street markets for fruit and veg is often cheaper than buying from a supermarket.
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Keep an eye out for Special Offers
Check the newspapers – the major supermarkets will advertise their weekly special offers, so you will know where to go for the best value. Look out for “buy one get one free” offers on healthy foods –lean meat, tomato-based cooking sauces, cheese and yoghurts are often on promotion
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Buy in Bulk
Buy non-perishable items like rice, pasta and cereal in bulk – larger packs of these work out cheaper than smaller ones. If you don’t already have a good freezer, invest in one as you will be able to freeze bread and keep frozen veg and fruit in constant supply. Frozen fruit & veg are just as nutritious – if not more so, than the fresh variety. Bread rolls & pitta can be bought in bulk and frozen and defrosted as necessary for lunch.
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Beans & Pulses
You can buy tinned beans and pulses with less salt now or buy bags of dried beans and pulses such as lentils, chickpeas and kidney beans. Soak them overnight, follow the cooking directions on the packet, and add to soups, stews and salads in place of meat and to add plenty of bulk to meals.
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Budget Brands
Most supermarkets now have their own budget brands, so try out some of the ingredients as they are often just as good as the more expensive versions. Basic foods worth buying in the budget brand are tins of tomatoes and tuna, sugar, flour, pasta, rice and fruit and veg. Steer clear of budget-branded ready meals as they are likely to be quite high in fat and salt.
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Use up Leftovers
If you cook too much rice or pasta, turn the leftovers into a tasty salad dish for lunch the next day. Add some chopped tomatoes, cucumber and peppers, some low fat salad dressing and even some grilled chicken or tinned tuna for a tasty meal.
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Shop at Night
If you go to the supermarket later in the evening, you will often find special offers on bread, dairy products and other perishable items. As long as you use them within the use-by date on the pack, they are fine to eat, or you can freeze the bread and use it anytime.
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Cut Out Convenience
Convenience items like pre-cut vegetables, pre-cooked chicken, bags of grated cheese, pre-prepared salads and ready meals are more expensive than the whole items because you’re paying for the labour involved in making them easier to use. Take the extra time to wash and prepare your own lettuce leaves and do more cooking from scratch.
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Core ‘Back to College’ shopping list
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 | Fresh Foods
All types of fruit and veg
Skinless chicken or turkey fillets (perfect for freezing too)
Lean minced beef and other lean cuts of meat
Fresh orange juice
Sliced ham or turkey
Semi-skimmed or skimmed milk
Low fat spread
Low fat cheese
Low fat yoghurt
Low fat mayonnaise and salad dressings
Eggs
Wholegrain bread & rolls
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| Shelf Foods
Tinned tuna & salmon
Tinned tomatoes
Pulses & beans
Pasta & rice
Baked beans
Tomato-based pasta sauces
Breakfast cereal e.g. porridge, Weetabix, Shredded Wheat, Shreddies, bran flakes
Olive oil
Herbs & spices – to add flavour to food instead of salt
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| Frozen Foods (If a freezer is available)
Frozen vegetables
Frozen fruit e.g. berries – perfect for adding to smoothies
Prawns or un-breaded fish
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| Essential pieces of kitchen equipment |
| Kettle & toaster |
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| Hand blender – great for making smoothies and soups |
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| One or two good quality knives – essential for all the chopping involved in making soups, casseroles and stir-frys |
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| Steamer – either petal steamer for placing on top of saucepans, or microwave steamer |
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| Health grill e.g. George Foreman – very handy for grilling meat & veg, especially if cooking for small numbers |
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| Microwave – for heating up leftovers, soups, baked beans & steaming vegetables.
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| Meal makeover - make these small changes to make your meals healthier |
| Swap breaded fish, chips and baked beans for grilled salmon fillets, new boiled potatoes and mixed vegetables |
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| Swap breaded chicken and chips for a chicken and vegetable stir fry with basmati rice. |
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| Swap pepperoni pizza for pasta with a tomato-based sauce & some chopped lean bacon.
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| Recipes (all recipes serve 1) |
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Chicken stir-fry with noodles
1 tsp olive oil
1 garlic clove, chopped finely
1 small onion, chopped
1 chicken fillet, chopped into bite-size pieces
1 carrot, thinly sliced
4 mushrooms, quartered
Handful of frozen peas
1 tbs soy sauce
1 tsp dried ginger
1 tsp dried coriander
1 sheet of egg or rice noodles
Heat the oil in a frying pan. Add the onion, garlic and ginger, and cook over a low heat until softened. Add the carrots and chicken with 1 tbs water, and fry until the chicken is browned and cooked through. Add the mushrooms, peas, coriander and soy sauce and stir until the vegetables are cooked.
Meanwhile, put the noodles in a bowl of boiling water and separate them with a fork as they soften.
Serve the stir-fry on top of the noodles.
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Homemade chicken goujons
1 chicken fillet
3 tbs plain flour
1 egg, beaten
2 slices of slightly stale white bread
1 tbs grated cheese (optional)
Freshly ground black pepper
Cut the chicken fillet into the size of a big finger. Place the flour in a bowl and add some freshly ground pepper. Place the beaten egg in another bowl.
Tear the bread into small pieces and whiz with a hand blender until breadcrumbs are formed. Place the breadcrumbs in another bowl with the grated cheese (if using).
Toss the chicken pieces in the flour making sure they do not stick together. Remove from the flour and dip them in the beaten egg, one by one. Remove from the egg, letting the excess drip off, and toss with the breadcrumbs. Shake off the excess and lay on a plate.
To cook, fry the goujons in a little olive oil in a single layer for about 3 minutes on each side. Alternatively bake in the oven at 180oC for 15-18 minutes, turning the goujons halfway through cooking time.
Serve with mashed potatoes and peas.
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Pasta with tomato-based sauce
75g pasta, uncooked
1 tsp olive oil
1 small onion, chopped
1 clove garlic, crushed
Freshly ground black pepper
Pinch of sugar
Small tin tomatoes
Cook the pasta in boiling water, according to the packet instructions, omitting any suggested salt.
Meanwhile, heat the oil in a saucepan and add the chopped onions and garlic. Fry until soft and golden. Add the tomatoes and pinch of sugar and season with freshly ground black pepper. Heat for a few minutes, then toss with the cooked, drained pasta.
Variations: Add a small tin of drained tuna or salmon to the sauce towards the end of cooking to boost the protein content. Alternatively add a small tin of kidney beans. Sprinkle with a tablespoon of grated low fat cheese.
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Salmon fish cakes (makes 4 fish cakes)
1 large tin salmon
120g leftover mashed potatoes
1 egg, beaten
2 tsp curry powder
Plain flour to coat
Wholegrain breadcrumbs to coat
Freshly ground black pepper
Squeeze of lemon juice
Drain the salmon and mix with the mashed potatoes. Beat the egg and add half to the mixture.
Add the curry powder, some freshly ground black pepper and a squeeze of lemon juice.
Shape the mixture into four fish cakes and coat each with the rest of the beaten egg. Dust each fish cake lightly with the flour and coat with the breadcrumbs.
Bake in the oven at 180oC for 20 minutes. Serve immediately with green vegetables.
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Honey roasted vegetables
1 red pepper
1 red onion, peeled
1 courgette
1 sweet potato, peeled
1 garlic clove, crushed
2 tsp honey
1 tbsp olive oil
Chop the red pepper, onion, courgette and sweet potato into similar-sized pieces and place in a bowl.
In a small cup, mix the honey, olive oil and garlic. Add the mixture to the vegetables and mix to coat all the vegetables.
Spread the vegetables out on a baking tray and toast in the oven for 30-40 minutes at 180oC. Serve on it’s own, or as a side dish with roast chicken or fish. |
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