Navigation

Tag Archives | meals

By on September 28, 2017 in Cooking

Image by 089photoshootings, pixabay.com

Some students feel like they have to pull off some kind of culinary alchemy on a shoestring budget. Others tend to come up with a boatload of excuses, including lack of time. Well, you should know that eating habits have a great impact on your academic performance. They can make your systems run like clockwork and keep your mood soaring high. The key to harnessing the power of a wholesome diet is to know its staples; its main building blocks. With that in mind, you can go ahead prepare meals that are mouthwatering and healthy at the same time.

Time to step up

Like it or not, food has a major role to play in your student life. It affects everything from mood and confidence to cognitive abilities and overall health, supplying your body with fuel and energy. Studies show that students who eat healthily are less likely to fail literacy and other tests.  They can avoid running out of steam as well as the peaks and valleys of energy throughout the day. So, there are no excuses!

There are numerous money- and time-saving tips to check out, but the real problem is often that students’ cooking environments are uninspiring, to say the least. It pays off to invest in your kitchen, as cooking can become a thrilling adventure instead of a chore. To boost the functionality, comfort, and visual appeal of the area, consider appliances such as a quality Bosch microwave and high-grade cookware.

In nutritious balance

You have probably heard about the importance of balanced meals, but what does that really mean? Well, first off, fruits and vegetables are the mainstay of healthy nutrition; the go-to sources of vitamins, fiber, minerals, and carbohydrates. Hence, they should compose at least half of your daily menu. A rainbow-colored food palette does the trick. Think in terms of apples, lettuce, carrots, broccoli, lentils, etc.

Let us start gathering nutrient pieces with a protein, the cornerstone of a healthy diet. To get ample lean protein, introduce something like chicken or turkey. Red meat with fat trimmed off is particularly good, so have an occasional pork chop or beef cut. In case you are a vegetarian or simply prefer not to consume meat, opt for non-animal sources such as quinoa, meat seeds, tofu, and beans.

Furthermore, include dairy products to get your share of lactose, lean protein, calcium, and other vital nutrients. A cup of low-fat milk or yogurt is thus an excellent addition to your breakfast. Strive to consume whole grains that are a natural source of fiber, magnesium, copper, selenium, protein, vitamin B, zinc, iron, etc. You will not only get necessary nutrients, but also keep your blood sugar in check.

Last but not least, fat, despite its reputation, is not to be overlooked either. In fact, healthy fats are critical to the normal functioning of the body. Some of the best foods in this regard are dark chocolate, nuts, avocados, coconut oil, and chia seed. On the other hand, steer away from the saturated and trans fats one typically finds in junk and processed food.

Avoid the sugary grave

Students, like all mortals, need to include various liquids in their diets. Coffee is seen as a natural ally, but going overboard is not advisable, especially when it comes to sugars and creamers. Also, beware of sugary snacks and drinks. Commercial juices and sodas are loaded with sugar and offer zero nutrients. Stick to organic and sugar-free alternatives. Likewise, healthy snacks in the league of fruits and nuts must be prioritized over their sugar-laden counterparts.

An initial sugar high is simply not worth it as the effects quickly wear off and leave you feeling tired and craving more. Besides, the long-term consequences are dire for your body. Remember that the best diets are nutrient-packed, varied, and also flavorsome. So, do not shy away from culinary experiments. Throw some herbs, exotic delicacies, and spices into the mix. Implement new dishes and meals to prevent appetite loss and tackle academic challenges with flying colors.

The best of both worlds

Scientists have identified a strong link between nutrition and academic performance. In light of the mounting evidence, it is of the utmost importance to strike a fine dietary balance to maximize health gains. Get into the art of planning and figure out meals that are both wholesome and cater to your inner hedonist. Ensure the proper functioning of your body and brain, feel motivated, and keep those engines roaring towards success.

This article was contributed by guest author Lana Hawkins.

By on March 24, 2017 in Cooking

Image by Ali Inay, unsplash.com

Being a student is an easy excuse to succumb to the unhealthy way of eating. Well, for one, you can blame your deadlines for not allowing you to cook healthy food. Am I right? It is perfectly understandable, and no one can question why you prefer to study more and eat less healthy foods.

Business at its Finest
Homework, quizzes, exams, term papers, thesis… It’s as if your teachers and professors have conspired against you. Don’t they want students to get a comfortable night’s sleep?

It’s way too easy to just grab a pack of cheesy poofs, a can of beans, a jar of chocolate, or instant ramen! The convenience is key because you don’t spend much time preparing it which means you will have more time to study.

Perilous Eating Habits
Grabbing the closest pack of instant ramen may seem to be the logical choice to have more time, but, in the long run, this can have a negative effect on your body.

Instant Ramen
Instant noodles are high in sodium and loaded with preservatives to increase shelf life. Ever wonder why they last so long in your cupboard without expiring? Binging on instant ramen can even lead to high blood pressure and urinary tract infections.

Cheesy Poofs
This junk food and others of its kind are of course, satisfying. But don’t make a habit out of satisfying your hunger with this. These are high in sodium and filled with preservatives to make them last.

Chocolates
There is nothing wrong with chocolates. They are awesomely delicious and bring out good feelings in you. The problem is the amount consumed. Its high sugar content will be enough to fuel your day, but too much of it can lead to obesity and diabetes. You might want to include other snacks like Twinkies and cupcakes in this category.

How to Eat Healthy Even if You Are Busy
It is always easy to blame the lack of time. But the thing is, we really have a way to work around it. There are healthy foods that don’t take much time to prepare. If you just think intently about eating the right types of food, you can even prepare your meals in advance!

Here are some ways to help you manage a healthy eating habit.

1. Break Your Fast
When you skip your breakfast, you will have strong hunger pangs a few hours after breakfast time. This will make it difficult to resist the vending machine. If you had just eaten your breakfast, you’d be able to resist that pack of cheesy poofs.

2. Bring A Snack
If you already have a handy healthy snack, you wouldn’t bother buying junk food. How long does it take you to make a sandwich? If you can make a healthy sandwich in less than 5 minutes, what is keeping you from making it? Maybe the answer is that you don’t have the necessary ingredients in the kitchen – which leads us to number three.

3. Do Your Groceries in Advance
If one weekend you decide to fill your pantry with loaves of bread, slabs of ham, bacon, eggs, lettuce, tomatoes, some sandwich dressing, cheese, and sandwich bags, it will take you less than 5 minutes to prepare a sandwich the following day.

4. Make A Meal Plan in Advance
Planning your meals weekly will spare you having to make a quick decision when you are hungry, and will make grocery shopping a lot easier. Whenever you feel the urge to eat, just refer to your planner and follow your schedule.

5. Contemplate Your Health
A few years of unhealthy eating can lead to serious illnesses and can cut years off your life. We all want a long, healthy, and productive life – so take your health seriously.

Summary
Well, life is short. Our unhealthy eating habits can make it a lot shorter. Unwise selection of the food we consume can lead to chronic illnesses, which will ultimately take their toll and subtract years off our lives.

Stop making excuses about the lack of time and start making healthy food decisions. This will make a great difference in your life.

This article was contributed by guest author Kristin Ryals.

By on August 5, 2016 in Cooking

When you dash out the door in the morning, trying to make that meeting on time, are you forgetting something? You might have ignored the most important meal of the day. Many of us, especially college students, do not eat breakfast, citing lack of time. To set yourself up for the day, the breakfast you eat should be a source of all the essential nutrients, especially proteins.

Many people are unhappy with the same old porridge or toasted bread for breakfast. So, to kickstart your day, you need something that is healthy, delicious, and quick and easy to make. We have devised a list of 7 breakfast ideas that are incredibly healthy and will make sure that you reach your class on time!

Pumpkin-Breakfast-CookiesPumpkin Breakfast Cookies
What’s your take on a cookie breakfast meal? No, I’m not kidding. Pumpkin cookies are filled with healthy ingredients, rich in essential nutrients. Oats and flaxseed can pump up your mornings, and raisins and pumpkin add a sweet flavor. If you have overripe bananas that are lying around in the kitchen, add them too. Make these ahead of time and just grab-and-go in the morning!

Wheat-Muffin-With-Boiled-Egg-and-Avocado Wheat Muffin With Boiled Egg and Avocado
Avocado is an excellent choice to add on top of a wide variety of dishes, and a whole-wheat English Muffin is a great option. Garnish it with some mustard and dill. This adds great aroma and flavor. A boiled egg is rich in proteins, and easy to make. These ingredients make this dish a champ’s meal, loaded with nutrients.

Overnight-OatsOvernight Oats
Mix rolled oats, milk, Greek yogurt, a mashed banana, chia seeds and some almonds/peanut butter to make this ultimate breakfast meal. Keep it in the refrigerator the night before in a tightly sealed container and grab it the next morning. If you want it warm, warm it in the microwave for a minute or two. Want it sweeter? Try adding chocolate and nuts along with the overnight oats.

EggsadillaEggsadilla
Do you want to start your day off with a delicious, egg-based meal? Eggsadilla is the perfect one for you. Scramble an egg in a pan with onion and green pepper. Put it on a tortilla with salsa and cheese, and then fold. Your eggsadilla is ready. The biggest advantage with the dish is that it is mobile. It’s easy to clean up after cooking and takes only 4 minutes to cook. It doesn’t have sugar and has a bunch of good proteins and fats.

Avocado-ToastAvocado Toast
What are the benefits of including avocado in your breakfast? The fruit is rich in monounsaturated fats which helps lower cholesterol, and fiber which aids in digestion. Creamy avocado toast is a tasty avocado and bread combination which can be prepared in under 4 minutes. Toast the bread and put mashed avocado on top of it. Drizzle it with some lemon juice and olive oil. Add salt and red pepper flakes to get a distinctive flavor.

Whole-Grain-Blueberry-MuffinsWhole-Grain Blueberry Muffins
This is an entirely vegetarian dish. Whole wheat flour, plump blueberries, low-fat yogurt, oats and flaxseed grains are the key ingredients to make this fruit and cereal-rich version of muffins. The recipe is ideal to stay full for a long time, as it is full of fiber. Another advantage is that it can be kept at room temperature for 2-3 days and in the freezer for weeks. Do microwave before serving to unlock all the flavors.

Beet-Raspberry-SmoothieBeet-Raspberry Smoothie
Beets are rich in nitric acid, which is essential for blood flow throughout the body. Drinking beet juice will increase blood flow even to the brain. Make the smoothie in a blender or juicer by adding chopped beetroots, fresh raspberries, and low-fat yogurt. Perfect for the daily commuter, and easy to make.

Studies suggest that a significant part of the world’s population is a breakfast skipper. You might have heard enough that breakfast is the most important meal. Skipping it, though, can have serious repercussions on your health. Diabetes, heart disease, unnatural weight loss or gain, and poor memory are byproducts of skipping breakfast and lack of physical activity. If you do not have time to hit the gym, check out ideas for a home gym and ensure that you exercise regularly.

The breakfast ideas listed in the article are easy to make and healthy as well. You won’t end up tired or hungry during the morning classes. Grab your breakfast before heading off so that you won’t miss the most important meal of the day! Had to say it one more time, didn’t I?

This article was contributed by guest author Joyce Mason.

By on April 13, 2015 in Cooking
Image by Jamaila Brinkley, Flickr

Image by Jamaila Brinkley, Flickr

Life is always go, go, go for college and university students. Between classes, extracurriculars, homework, and socializing, healthy eating is often pushed to the wayside. It is much easier to grab a quick snack, or to buy a meal while out of the house. This is especially true during busy periods such as midterms and exams.

However, healthy eating is extremely important for students. Taking the time to improve your eating habits will make you feel better, as well as improve your performance in many areas of your life, scholastic or otherwise. Meal planning is a simple strategy that can help save you time grocery shopping and cooking, and make healthy eating much easier. Here are some tips to assist you with your personal meal planning:

  1. Get inspired – Spending some time each week looking for new recipes, or finding old favourites, is a good way to get yourself motivated to cook. There are many resources available to help you find recipes: cookbooks, food blogs, Pinterest, and recipe apps are all great places to start. These resources offer a variety of recipes for different preferences and diet types.

    2.  

  2. Don’t overwhelm yourself – Don’t go overboard on the number of recipes you plan to cook in a week. This is very easy to do, especially if you are just cooking for yourself. You’re likely to have leftovers that will last you for a few meals after cooking. Over-planning will leave you with excess ingredients, which is wasteful and costly.

    3.  

  3. Choose healthy meals – Planning out your healthy meals will make clean eating that much easier and practical.

    4.  

  4. Choose a favourite meal each week – Having a favourite recipe in your meal plan will make you excited to cook your meals for the week. It acts as a reward for choosing healthy meals, and for cooking.

    5.  

  5. Make a grocery list – Having a list will make your trips to the grocery store much more efficient, as you can grab what you need, and get out as quickly as possible. It saves you time meandering through the aisles, contemplating what to purchase. It will help you save money as well, since you will avoid buying unneeded ingredients.

    6.  

  6. Set time aside – Take a few hours on the weekend, or in the evening to prepare certain components of your meals. For example, you can cook your meat, chop your veggies, or make sauces. This will shorten cooking time throughout the rest of the week.

    7.  

  7. Assign theme nights – Assigning certain types of meals to specific nights of the week makes meal planning easier and more fun since you’ll already have a framework of what recipes to choose. Monday can be Indian, Tuesday can be for tacos, Wednesdays for salads, etc.

    8.  

  8. Make enough for leftovers – If you plan to have enough food for leftovers, it often means you will only have to cook once a day. You can also freeze leftovers for future meals on especially busy days.

Meal planning requires some time to execute properly, but will save you time and money in the long run, and is ultimately a rewarding process. Happy cooking!

By on February 21, 2014 in Cooking
Image courtesy of Vichaya Kiatying-Angsulee / FreeDigitalPhotos.net


Image courtesy of Vichaya Kiatying-Angsulee / FreeDigitalPhotos.net

 
Essays, laundry, parties. You have your fair share of activities to take up your time. How do you find the hours required to cook a meal? Well for starters, we’re helping you cut down those hours to a mere 10 minutes with some easy and tasty recipes. Whether you’re looking for breakfast or dinner, appetizers or desserts, we’ve got you covered:

 
Nachos
Besides being easy to make, nachos are delicious. They’re perfect as a snack or a meal. Enjoy while studying or watching a football game with friends.

French toast
French toast is great, if you have a sweet tooth. This recipe takes about two minutes. It’s relatively easy and makes a great dessert if you have guests.

Egg sandwich
Ever crave eggs but avoid making them due to the time it takes? You won’t have to deal with that any longer. Making an egg sandwich only takes two minutes when you’re using the microwave.

Fried rice
Cooking fried rice is a great way to get rid of leftover rice. Not to mention, it is tasty. Impress your friends with your cooking abilities by serving fried rice. None of them will guess it took under 10 minutes.

Tortellini with peas
This tortellini with peas recipe is great if you have family coming over. It’s a gourmet meal that involves very little effort. Let’s not forget it is absolutely delectable.

Instant chocolate cake
If you’re craving chocolate cake, there’s a recipe that’ll bring it to you in only 10 minutes. This recipe is great when you need a break from studying or want something sweet for breakfast. The process is just so easy you may have to share with your roommate.

Frittata
Make an omelette in just 10 minutes with this simple recipe. You don’t have to worry about your waist when eating frittata; it’s healthy and low in calories. Get your dairy, vegetables and protein in one nifty recipe.

Pineapple-raspberry parfait
Not only is parfait easy to make, but it is also scrumptious. This is a healthy version of dessert. Pineapple-raspberry parfait can be served at a small get-together with friends or you can enjoy it on your own.

Strip steaks with tomato-mint salsa
This recipe is great for when guests come over. It takes less than 10 minutes to make the meal, so you can get your studying done. Serve with bread on the side, if desired.

Chilli
Get your protein with this 10-minute meal. Dip chilli in bread or eat alone. This meal is great for a get-together with friends.

Cooking doesn’t have to be a hassle, and you don’t have to let it cut into your precious study time either. Sometimes all it takes is ten minutes to cook a healthy, filling meal. Don’t let cooking stress you out!