Oxford Brookes UniversityRecipes
Food For Thought in Partnership with Community Dieticians.
Feeling good - feeling active - feeling fit - feeling focused
| Freshers Frenzy | Easy Peasy Pizza Weekend Brunch Chocolate and Banana Toastie |
|---|---|
| Winter Warmers | Speedy Pasta Stew Crunchy Tuna Bake Sausage and Bean Hotpot Curry in a Hurry |
| Summer Madness | Fruity Crumble Summer Stir Fry Food on the Move Cheats Cheesecake |
Freshers Frenzy
Easy Peasy Pizza
The often frantic pace of week 0 leaves little time to think about eating normally. If you are daunted about the prospect of cooking for yourself then this recipe is for you. Combining the key elements of successful cooking for the first time, it's filling, quick and easy to prepare, cheap and you don't need any difficult to find ingredients. Easy Peasy Pizza can be dished up within 5 minutes and is ideal for lunch, to share with others as an anytime snack or even as a late night snack.
Serves 1
Cost per portion: under 50p
Utensils needed: grill, knife, tablespoon,
cheese grater, tin opener
Skill needed: Virtually none
Preparation and cooking time: Less than 5 mins
Ingredients
4 inch slice of French bread or 1 pitta bread
2 tablespoons tomato puree or 1/2 large tin of chopped tomatoes
2 tablespoons grated cheese
pinch mixed herbs
Method
- Slice the French stick in half lengthways or split the pitta in two.
- Spread the tomato puree or tomatoes over the bread and sprinkle over the herbs.
- Sprinkle with grated cheese and cook under the grill until the cheese is golden and has melted OR microwave on high for 1 minute.
Cook's Tips
Try putting a mixture of vegetables (or fruit) on top of this pizza: sliced mushrooms, peppers, onions or tinned pineapple are a tasty treat - it's a good way to use leftover bits and pieces too. Or add ham or tuna.
Other useful no-cook snacks to keep you going are breakfast cereals, fruit, e.g. bananas, currant buns or malt loaf.
Healthy Bites
Eat plenty of bread, cereals, rice, potatoes or pasta every day. Cheap, filling and easy to prepare these 'eat at any time' foods make ideal snacks. If you are working late and have an attack of the 'midnight munches' go for a bowl of cereal or a wholemeal sandwich to help you stay alert.
Weekend Brunch
Eating in the morning, even on the run, helps you concentrate better in your first lectures of the day and keeps away those hunger pangs until lunchtime. Cereal is a good start to the day, but at the weekend it's nice to have something a bit more substantial. Here's an easy brunch dish that will satisfy even the more heartier appetites.
Serves 2
Cost per portion: under £1
Utensils needed: bowl, 2 saucepans, 2 wooden spoons, fork, grill/toaster, tin opener
Skill needed: A little
Preparation and cooking time: 10 mins
Ingredients
4 medium eggs
a little milk
1 teaspoon margarine
4 slices bread, preferably wholemeal or high fibre white
1 large tin baked beans
salt and pepper
Method
- Break the eggs into a bowl, add the milk and beat with a fork. Season with salt and pepper.
- Open the tin of beans and place in a saucepan. Cook over a low heat, stirring occasionally.
- Melt the margarine in a saucepan over a low heat, and then add the beaten egg mixture.
- Cook over a low heat, stirring occasionally until the egg is fluffy and thoroughly cooked.
- While the beans and egg are cooking prepare your toast.
- When ready top your toast with the scrambled egg and pour the baked beans on top.
Cooks Tips
Other easy breakfast dishes include:
- cereal and reduced fat milk, a piece of fruit, eg banana
- grilled mushrooms or tomatoes on toast
- muffins or crumpets topped with low fat spread and marmite/jam
Healthy Bites
Protein is needed to build and repair our body tissues. If you are vegetarian you need to get your protein from foods other than meat-eggs and beans are good alternative sources.
If no animal products are eaten, vitamin B12 fortified foods should be included in the diet, such as fortified yeast extracts, fortified soya milk and textured vegetable protein.
Chocolate and Banana Toastie
Do you ever eat a bar of chocolate only to feel guilty afterwards? Remember that there are no good or bad foods just good or poor diets. There is a place for all foods in the diet - including chocolate - Everyone needs to eat but sometimes food can become your best friend or your worst enemy. If this is you, speak to someone who might be able to help and understand.
Serves 1
Cost per portion: under 50p
Utensils needed: chopping board, toaster/grill, knife, teaspoon
Skill needed: Virtually none
Preparation and cooking time: Less than 5 mins
Ingredients
1 thick slice of bread, preferably wholemeal, or high fibre white
1 heaped teaspoon chocolate spread
1 medium banana, sliced
Method
- Toast bread under grill or in toaster.
- Spread chocolate spread on top of toast.
- Arrange sliced banana on top of toast.
- Enjoy!
Cook's Tips
You can use any type of bread for this recipe - even stale! Why not try muffins or crumpets instead of the sliced bread.
For a delicious pudding use a sweet waffle instead of the bread, place sliced banana or tinned pears on top and then 2 scoops of vanilla ice-cream on top of this. Top the whole thing off with a couple of spoons of chocolate spread which has been heated in the microwave on HIGH for 20-30 secs.
Healthy Bites
The bread and fruit in this recipe provide fibre while the chocolate spread contains important minerals such as calcium and iron.
Winter Warmers
Speedy Pasta Stew
Tension, stress and exam nerves can all play havoc with your eating patterns. You may feel too busy to cook a proper meal and rely on lots of sugary and fatty snacks to keep you going. But remember, this is just the time when your body (and brain!) needs a regular intake of nutritious fuel. Try to combat the negative effects of stress by eating well, drinking lots of fresh water and practising relaxation techniques.
This large one-pot meal will help to keep you going for a few days. Simply increase the quantities in the recipe below as required.
Serves 2
Cost per portion: under £1
Utensils needed: chopping board, saucepan, wooden spoon, tablespoon, measuring jug, knife, tin opener
Skill needed: A little
Preparation and cooking time: 30-35 mins
Ingredients
1 teaspoon sunflower oil 1 medium onion, chopped finely
1 clove garlic, chopped finely 3 tablespoons of frozen mixed vegetables
1 large can mixed beans 120g (dry weight) dried pasta shapes
1 large can tomatoes 1/2 pint chicken/vegetable stock (made with stock cube)
pinch mixed herbs pepper
Method
- Heat oil in a pan and fry onions and garlic over a low heat until soft.
- Add mixed vegetables and cook for a further 3-4 minutes.
- Stir in the rest of the ingredients.
- Bring to the boil and simmer for about 20 minutes.
- If re-heating this dish pay attention to instructions on page 5 of this booklet.
Cook's Tips
Other simple pasta sauces include:
- tin of condensed chicken or mushroom soup and some mixed vegetables
- tin of tomatoes mixed with a few herbs and a tin of tuna
- fried bacon and mushrooms, with low fat yogurt and few mixed herbs
- a simple white sauce - take 1/4 pint of milk and add 2 tablespoons of it to 1 tablespoon of cornflour and mix well. Now stir in the rest of the milk and place over a low heat, stirring constantly until thickened.
Healthy Bites
This dish is low in fat and rich in starch which helps to fill you up. Non-vegetarians could add chunks of ham or sliced cooked sausages.
Crunchy Tuna Bake
Run out of money? Nothing in the fridge? Then take a look at the back of your cupboard and knock up the following meal with just a few tins. Better still, invite some friends over and get them to bring an ingredient each.
Serves 2
Cost per portion: approx. under £1
Utensils needed: chopping board, frying pan, flameproof casserole dish, wooden spoon, knife, tin opener, grater
Skill needed: A little
Preparation and cooking time: 30-35 mins
Ingredients
1 tsp sunflower oil 1 small onion, finely chopped
1 clove garlic, finely chopped 1 small tin baked beans
1 tin tuna in brine, drained 1 small tin sweetcorn
1 bag plain crisps 2 tablespoons grated cheddar cheese
1/2 teaspoon Worcestershire sauce salt and pepper
Method
- Heat oil in a pan and fry onions and garlic over a low heat until soft.
- Add the baked beans, sweetcorn, tuna and Worcestershire sauce. Mix well and continue cooking until heated through.
- Season with pepper.
- Put the mixture into a flameproof casserole dish.
- Crush the crisps and sprinkle on top of the tuna mixture with the cheese.
- Bake in a hot oven (190ºC) for about 15 minutes or heat under a hot grill until golden brown.
- Serve with crusty bread or pasta.
Cook's Tips
- You can use any vegetables in this dish, why not try, mushrooms or peppers to liven it up.
- Alternatively you could add pineapple chunks for a sweet, fresh taste.
- Try sprinkling breadcrumbs over the top instead of crisps.
Healthy Bites
Oily fish such as mackerel, sardines, salmon and pilchards contain oils which are beneficial to health. Try to include some oily fish in your diet at least twice a week.
Sausage and Bean Hotpot
Having friends over for dinner? Stuck for something to cook? Look no further than this filling hotpot which can be increased in size to feed any number of people.
Serves 4
Cost per portion: under 50p
Utensils needed: chopping board, saucepan, casserole dish, wooden spoon, knife, tin opener
Skill needed: Virtually none
Preparation and cooking time: 30-35 mins
Ingredients
1 teaspoon sunflower oil
1 large tin hot dog sausages, drained and chopped into 3
1 large onion, finely chopped
1 large tin barbecue baked beans
1 large tin chopped tomatoes
1 large tin new potatoes, drained and cut into chunks
pinch of mixed herbs
Method
- Heat oil in a saucepan and fry onions and garlic over a low heat until soft.
- Add all the other ingredients and heat on the hob for about 10 mins.
Cook's Tip
- If you are vegetarian just use vegetarian sausages instead.
- Use an ordinary tin of baked beans if you prefer or why not try some of the other tinned beans around, eg kidney beans in chilli sauce or mixed beans.
- Try using sauerkraut instead of potatoes.
- Add some frozen mixed vegetables, mushrooms or peppers for more interest.
Healthy Bites
Tinned foods do tend to be higher in salt and sugar than fresh produce, but they can be a useful stand-by. Look out for reduced salt/sugar versions of foods and don't add any salt during cooking.
Curry in a Hurry
No student recipe book would be complete without a curry. Here's one that's suitable for vegetarians that needs little preparation. If you make it hot don't forget to provide plenty of water to drink with it - remember you need at least 8-10 glasses per day.
Serves 2
Cost per portion: under £1
Utensils needed: chopping board, knife, saucepan, wooden spoon, tin opener, potato peeler
Skill needed: A little more
Preparation and cooking time: 40 minutes
Ingredients
1 clove garlic, finely chopped 1 small onion, finely chopped
1 teaspoon sunflower oil 1 small potato
1 teaspoon Madras curry powder 1 large tin chopped tomatoes
6 tablespoons split red lentils 4 tablespoons frozen mixed vegetables
1 can mixed beans
Method
- Heat oil in a pan and fry onions, garlic and curry powder over a low heat until soft. Do ensure you fry any spices you add to enhance their flavour.
- Add the lentils and enough water to cover them.
- Add tomatoes, bring to the boil and simmer for 20 mins.
- Add the mixed beans and frozen vegetables and simmer for a further 10 minutes.
- Serve with rice or pasta or on top of a jacket potato.
Cook's Tips
- Non-vegetarians can add a little lean minced beef or diced chicken at step 1 which will add to the overall cost.
- Curry powder can be bought in different strengths - vindaloo (extremely hot), Madras (medium heat) or ordinary curry powder (mild) - look out for small amounts of spices sold loose in local shops, the flavours are superb.
Healthy Bites
Vegetarians need to make sure that they eat plenty of beans, peas and lentils in order to get all the protein they need. These foods also provide iron which is often lacking in a vegetarian diet. Other iron-containing foods include green vegetables and fortified breads and breakfast cereals. Having a glass of fruit juice with a meal helps to absorb the iron from plant foods while tea prevents iron absorption, so keep off that cuppa until later on.
Summer Madness
Fruity Crumble
Stuck for a pudding? Try this simple no cook version of a fruit crumble. Full of essential vitamins and minerals it's ideal to help you see in summer in the best of health.
Serves 1
Cost per portion: under £1
Utensils needed: tablespoon; knife, tin opener; bowl or glass
Skill needed: Virtually none
Preparation and cooking time: Less than 5 mins
Ingredients
1 small tin of tinned fruit in natural juice, eg rhubarb, apple, pineapple chunks OR 1 piece of chopped fresh fruit, eg, banana, apple, peach
1 pot very low fat fromage frais (natural or flavoured) or natural yoghurt
1 tablespoon porridge oats
Method
- Spread the oats on a piece of tin foil, place on a tray and toast under a medium grill for approximately 3-5 mins.
- Spoon 1/2 fruit into bottom of bowl or glass.
- Use 1/2 fromage frais to top fruit.
- Repeat with another layer of fruit and fromage frais.
- Sprinkle oats on the top.
Cook's Tips
- The remaining oats can be made into porridge for breakfast, or sprinkled onto other breakfast cereals, eg cornflakes, branflakes.
- For a change use a crumbled digestive biscuits or gingernuts as a topping.
- Try adding spices, eg, rhubarb and ginger, apple or banana with cinnamon.
Healthy Bites
Always try to eat plenty of fruit and vegetables: they contain vitamins and minerals that are ALL good for you. Aim for 5 or more a day and look for ones in season or go to the market where things are cheaper. Don't forget frozen or tinned produce either - they tend to be cheaper and are as good as fresh - but make sure you go for fruit tinned in natural juice and reduced salt and sugar vegetables. Don't overcook the fresh variety: steam, stir fry or microwave to help keep in those vitamins.
Summer Stir Fry
Summer is now here and there's nothing better than a colourful stir-fry to get you in a sunny mood. Stir frys provide an easy way of eating lots of vegetables and are really quick to prepare.
Serves 1
Cost per portion: under £1.50p
Utensils needed: chopping board, knife, wok or fryinn pan, potato peeler, wooden spoon
Skill needed: A little
Preparation and cooking time: under 10 mins
Ingredients
1 chicken breast or pork steak, cut into thin strips
1 teaspoon sunflower oil
1 small onion, cut into thin slices
1 small carrot, peeled and cut into thin strips
2 mushrooms, cut into thin slices
1 tablespoon bean sprouts
1 tablespoon soy sauce
Method
- Heat oil in a wok or large frying pan and add chicken or pork. Stir fry until browned for 5 minutes or until thoroughly cooked.
- Next add all the vegetables and stir fry for 2 minutes.
- Add the soy sauce and cook for another 1 minute.
- Serve with rice or noodles.
Cook's Tips
- All sorts of vegetables can be used in a stir fry and why not add some fruit too, eg pineapple with pork, dried apricots with chicken.
- If you are vegetarian just add some nuts or tofu instead of the meat.
Healthy Bites
Stir frying is a relatively healthy cooking method as you only use a little oil. Try to avoid frying or roasting if you can and look out for low or reduced fat products if you are trying to reduce your fat intake, eg low fat spreads, reduced fat cheese, low calorie mayonnaise or salad cream and reduced fat milks.
Food on the Move
Takeaways are always popular but can work out a little on the expensive side. This recipe for filled pittas can be eaten either on the go or at a get-together where you are short of space, cutlery and crockery!
Serves 2 hungry people
Cost per portion: under £1.50
Utensils needed: chopping board, knife, saucepan, wooden spoon, tin opener, tablespoon, teaspoon
Skill needed: A little more
Preparation and cooking time: 30-35 mins
Ingredients
175g lean minced meat, eg pork, beef or turkey
1 medium onion, finely chopped
1 pepper, any colour, thinly sliced
1 large can of kidney beans, in chilli sauce for added flavour
1 large can tomatoes
2 tablespoons tomato puree
2 teaspoons chilli powder
2 pitta bread (preferably wholemeal)
salad, e.g. lettuce, cucumber and tomato
Method
- Place meat and onions in a pan and dry fry (without fat) over a low heat until browned. If meat becomes too dry just add a little water.
- Add remaining ingredients, bring to the boil then simmer for 15 mins.
- Fill pitta with salad and top with the mince mixture.
Cook's Tips
- Vegetarians can omit the meat and use soya mince, eg Beanfeast instead.
- Try sprinkling with reduced fat cheddar cheese.
- The mince mixture can top other starchy foods, eg baked potato, rice, pasta or mashed potato.
Healthy Bites
It is better to buy a small amount of lean meat than more of a fattier type. Dry frying reduces the fat content of this dish, but you should still pour off any excess fat that develops too.
Cheats Cheesecake
This cheesecake is easy to make, requires no cooking and will impress your friends. Because it can be made in advance and kept in the fridge until serving it also helps to reduce any last minute panic when cooking for a number of people.
Serves 6-8
Cost per portion: under 50p
Utensils needed: bowl, tin opener, wooden spoon,, flan dish, rolling pin or bottle
Skill needed: A little
Preparation and cooking time: 20 mins + 2 hours to chill
Ingredients
225g low fat digestive biscuits
100g reduced fat spread
227g cream cheese or curd cheese
1 small tin condensed milk (450g)
Method
- Crush the digestive biscuits in a plastic bag using a rolling pin or bottle.
- Melt the spread over a low heat and then mix in the biscuit crumbs until completely coated.
- Put biscuit mixture into a flan dish and press down completely covering the bottom and sides.
- Place in fridge and chill for 30 minutes.
- Mix together the cream cheese and condensed milk and then pour into the chilled biscuit base. Chill again for a couple of hours.
Cook's Tip
- When chilled, top with fruit - any kind can be used, but soft ones work best, eg strawberries or a tin of cherry pie filling.
Healthy Bites
This recipe contains calcium, which is a very important mineral that helps the formation of strong bones and teeth. Young women in particular need to make sure that they have enough in their daily diet. A pot of yoghurt, 1/3 pint of milk and a small amount of cheese should be enough for your daily needs.