the-joy-of-reading:Hi guys! I haven’t seen many posts about recipes to make for school, so I
the-joy-of-reading: Hi guys! I haven’t seen many posts about recipes to make for school, so I decided to make one. We all know food is important, especially when you need your brain to be active and at its full potential. There are a few general tips I’d like to share before going into the actual recipes: the most important nutrients we should be consuming are carbs, proteins and calcium the British Nutrition Foundation recommends “ a diet rich in a variety of fruit and vegetables, include moderate amounts of low-fat dairy products, moderate amounts of lean meat and fish and other non-dairy protein sources and limited amounts of foods containing fat or sugars.” healthy diet: how to how to eat healthy on a small budget always compare branded products to generic brands: look at the nutrients because most of the time they’re either the same, or better. also I’ve found that many times I like the generic brand products better. For example, I don’t like the Lipton iced tea (1,49€), but I actually love the generic brand iced tea from the major grocery stores over here (around 0,50€) in order to save money, limit the amount of times you’re allowed to eat out each month/week What you should be eating Firstly, I’d like to address how important it is to drink a lot of water. It genuinely is good for every single thing: it helps with your skin, with detoxing, with weight loss, with muscle growth, etc. Here are a few example meals you should eat at different times of day: Breakfast Wholegrain cereal with milk and glass of orange juice Wholemeal bread toasted with chopped banana and glass of milk Lunch or Tea Bowl of vegetable soup and wholemeal bread with an apple and yoghurt Chicken / tuna salad wrap and pure fruit smoothie Baked beans on whole-grain toast Baked potato topped with tinned tuna, baked beans or grated cheese Scrambled egg on toast with grilled tomato TOP-TIP! A ‘baked’ potato can be easily prepared in a microwave in about 5 minutes Dinner Chicken or beef stir fry with noodles Egg omelette with cheese and baked potato Pasta with tinned tuna topped with cheese TOP TIP! Frozen vegetables are packed with nutrients and are great when you are pressed for time. Source: Irish Nutrition and Dietetic Institute What to keep in your kitchen Tea and coffee Dried mixed herbs/spices Low-salt stock cubes: for chicken, beef and/or pork (Knorr makes good ones, but there are always the generic brands if you want a cheaper option) Tomato and Pesto sauces (for a quick pasta sauce) Garlic and onions Olive or vegetable oil Pasta, rice, noodles and couscous (choose wholegrain ones if possible) Porridge oats Granola Plain flour (for baking and thickening sauces) Canned chopped tomatoes Canned fruit (in fruit juice not syrup) Canned pulses such as chickpeas, lentils and kidney beans (not in salted water) Canned fish e.g. tuna, mackerel, salmon, sardines (try and make sure these are sustainable and canned in water or unsaturated fats) Fresh fruit (fruits of the season are cheaper) Butter Water bottles (just a couple, you can refill them) Snacks When you’re going to study, whether it’s at the library or at home, it’s important to snack on something nutritious in order to keep your brain working. There are lots of different things you can just pick up, or wash (maybe slice too) and throw in a Tupperware box tea: green and black tea are highly energetic (here’s an article about different kinds of tea) various nuts: walnuts, hazelnuts, almonds, cashews, peanuts, etc fruits: apple, banana, blueberry, avocado and orange are good ones I also love to snack on watermelon. It may not be super nutritious, but it’s fresh, it fills you up and is low calorie vegetables: carrots, broccoli, string beans and pea pods can (and should) all be eaten raw greek yogurt: you can literally throw anything in there and it will taste good, or you can just eat it plain, because it tastes good and the consistency is great dark chocolate peanut butter 17 power snacks for studying 10 ways to boost your brain power another studyblr food masterpost Recipes by time of cooking/preparation 10 minutes tops granola: either plain in a bowl with a little bit of milk, or mixed with whatever you want, granola is a great snack (also low to no-sugar, and high in fiber, so if your intestines tend to give you a hard time, this will help) salads: any kind will take you less than 10 minutes (unless you have to boil any ingredients, like pasta or eggs); they mostly consist of healthy ingredients, and are customizable to your liking 5 green smoothie recipes 3 ingredient banana cookies banana oatmeal cookies chipotle avocado sandwich apple peanut butter sandwiches (super yummy; if you can, get organic peanut/almond butter because it’s a bit healthier) wraps are extremely simple to make, and not very time-consuming at all (unless, again, you have to boil any ingredients) - 1, 2, 3 and 4 Jamie Oliver’s “quick fixes” (some take 10 minutes, others take longer) 3 easy breakfast ideas 10+ minutes baked apple chips green cheese & avocado sandwich gluten free muffins pasta salads in a jar (doesn’t have to be in a jar) healthy lunches and snacks by Bethany Mota Jamie Oliver’s wraps take a little longer to make but they look delicious chicken satay salad 27 healthy high-protein snacks chicken fattoush stir-fried beef with hoisin sauce 88 cheap and healthy recipes (includes vegetarian dishes) 34 healthy breakfasts for busy mornings My own recipe: Tuna Pasta (IG picture from like 2013; remember when Aria was into that guy Jake lol I think we were all into him tbh) If you don’t know me too well: Hello I’m Vanessa and I eat pasta like there’s no tomorrow. Also, tuna is one of my favorite things. Nice to meet ya! I make this all the time, it’s super easy and quick (if you don’t count the time it takes to boil pasta, which is the boring part). Here are the ingredients: pasta (any kind; however much you want to eat) a can of tuna (or more, depends on how many people you’re cooking for) garlic (1 clove) olive oil tomato sauce or pulp salt oregano This is how to do it: boil water for the pasta; add salt before putting the pasta in the pot while the pasta is boiling, open the can of tuna just a little and set it on the sink upside down so the oil/water (whatever the tuna is conserved in) comes out when the pasta is done, put a bit of olive oil in a pan and chop up a clove of garlic in little squares turn on the stove and wait until the oil starts to sizzle a little bit before putting the tuna in stir the tuna around for a minute or so, and then add a bit of tomato sauce/pulp after the tuna is covered in the sauce, you can add the pasta and a pinch of salt stir everything around for a bit so you can see how much more sauce you need to add (no need for useless extra calories), and then add it stir everything again, to “spread” the sauce turn the stove off, put your dish on a plate, and sprinkle some oregano on top Voilà!! I found a similar, fancier version of this recipe on BBC Good Food. Note: most (if not all) of these recipes are easily portable, all you need is a couple tupperware boxes and your knife and fork. Throw them in your bag before heading out the door and you’re all set! If your school doesn’t have microwaves (which it probably does), focus on making the cool recipes, like salads, wraps, quesadillas, etc. Free recipe apps Yummly (my favorite) SideChef Kitchen stories Tender (iOS only) Chefsteps Cookpad Epicurious (iOS only) Allrecipes Dinner Spinner (also available for Windows Phones) BigOven (available for all devices, including iPad): also has website Cheftap (Android only) That’s all folks! Hope you enjoyed my post, and that it actually helps you. Feel free to request any posts you would like me to do, and I’ll gladly do them if I’m qualified to. Check out my lastest back to school 2016 post if you’d like some scholarly advice :) Note: header graphics via freepik.com -- source link
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