A recent study into the diets or British undergraduates found that just 19% of students had "favourable eating behaviours", while almost a third had "mixed" or "risky" eating behaviours.
This is not surprising. A student timetable or constant studying and regular social events do not always allow for much time in the kitchen.
Sometimes it's just a matter of not knowing what you have to do at the university. It's vital, however, that you do your best to eat well.
Not only is your general health well-being, but research has shown that students are able to learn better when they are well-behaved, and eating healthy meals has been linked to higher grades, better memory and alertness, and faster information processing.
To help keep you healthy, you are a nutrient boost. Links to recipes are included and vegan. Enjoy!
1. Minestrone Soup
It's incredibly, quick uses just one pan and requires little to no culinary skill - it's no wonder it's a student classic!
All you really need is a vegetable stock cube, a tin of chopped tomatoes, and a pack of frozen vegetables. Peas and carrots work very well and are a powerhouse of antioxidants and nutrients. Carrots, in particular, are rich in vitamin A, essential for good vision (so you can see in the dark!) And healthy skin. Peas are rich in vitamins C and K, which support the immune system and bone health.in particular are rich in vitamin A, essential for good vision (so you can see in the dark!) and healthy skin. Peas are rich in vitamins C and K, which support the immune system and bone health.
See here for a recipe.
2. Chickpea Curry
Chickpea curry is great if you want to use some spices. First, fry some onion and garlic. Then you add a good amount of cumin, turmeric, and coriander. Add a little water and pour in the chickpeas. Give it all a good stir and leave to simmer for 5 minutes. Serve with bread or rice.
Garlic is a good source of vitamin B6, which helps you to get stuck off the common cold. Chickpeas, like beans and lentils, are high in protein and fibre which helps lower the total amount of cholesterol in the blood.
For a full recipe, see here .
3. Mushroom Risotto
Risottos are objectively delicious. All you need for a mushroom risotto is an onion, some stock, risotto rice and some mushrooms. Add some mixed herbs for extra flavor and, if you have a little extra cash, splash out on some pine nuts and sprinkle them on the end.
Mushrooms are another excellent source of fiber, protein, iron, and cremini mushrooms in particular are one of the few food sources of vitamin D.
Check out a recipe here .
4. Pesto Pasta
If you're not using it, try adding pesto sauce instead to shake things up a bit. You can also buy vegan pesto from the 'Free From' aisle in most big supermarkets.
Throw in some plum tomatoes and sliced cucumber after you've poured the water and a wide variety of colors and flavors.
Tomatoes are high in vitamins C, A, and K, and contain lycopene which is thought to protect our immune cells.
You can find a recipe here .
5. Tray or Roast VegetablesTray of Roast Vegetables
Roast vegetables do not need to be a side dish! Chop up your favorite vegetables into medium-sized chunks and place on a lightly oiled tray. Potato, butternut squash, beetroot, zucchini, eggplant, parsnips - they all roast beautifully.
Sprinkle with sage or thyme and leave to roast for 30 mins - 40 mins while you finish that assignment. Cover with spinach towards the end and splash on some balsamic vinegar if you have some. This is absolutely wonderful with a big spoonful of hummus.
Do not forget the spinach - dark leafy greens are a fantastic source of iron , essential for transporting oxygen around the body.
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