Food for Thought by fjzhangweiqun

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									Food for Thought
Student health and well being




                                  a Student Guide to
                             Eating Well on a Budget
                                             written in consultation with the
                     Community Dietetic and Nutrition Dept, Oxfordshire PCT
                        and The Medical Centre, Oxford Brookes University




                                             www.brookes.ac.uk/student/services/health 
Food for Thought
Money may be tight, but eating to stay mentally and physically alert and able to concentrate
need not be a problem.
This student eating guide aims to give you the confidence to eat healthily, cheaply and
enjoyably and to have a go at cooking a variety of meals whatever your culinary skills.
Spending the money you’ve got wisely and making the money you’ve got go further, means
that you can survive as a student and enjoy eating to live.


food should be fun and help to keep you healthy
In the short term a healthy diet helps you to feel good physically and mentally so that you feel
active, alert and able to concentrate. In the long term, research has shown that a poor diet is
linked to chronic illnesses such as heart disease and some cancers.
So what is a healthy diet? Healthy eating is eating a range of foods to ensure we get a
balanced diet and eating the right amount of food to maintain a healthy weight.


eight steps to healthy eating:
1.     Have regular meals based on starchy carbohydrate foods (bread, rice, pasta, noodles,
       potato). Try to choose wholegrain varieties. These foods supply us with energy, fibre,
       calcium, iron and B vitamins. Regular meals means a regular supply of nutrients - a
       healthy body and a healthy mind = more energy and alertness.
2.     Eat lots of fruit and vegetables – aim for at least 5 portions every day. Juice, fresh,
       canned, frozen and dried varieties all count. Aim to eat lots of different coloured
       varieties to ensure an intake of a large range of vitamins and minerals.
3.     Eat more fish – including a portion of oily fish every week. Fish is an excellent source
       of protein and contains many vitamins and minerals. Oily fish contains omega 3 fatty
       acids which can keep our hearts healthy - this includes mackerel, pilchards, salmon,
       sardines, fresh tuna.
4.     Don’t skip breakfast – it gives you energy to face the day along with vitamins and
       minerals to help keep you healthy.
5.     Cut down on saturated fat and sugar. We need some fat in our diet to stay healthy
       but we need to take care with the type of fat. Cut down on foods high in saturated
       fat and eat foods rich in unsaturated fat instead such as vegetable oil (e.g. sunflower,
       rapeseed, olive oils) oily fish, avocados, nuts and seeds. Too much sugar can lead to
       dental decay and excessive weight gain.
6.     Drink plenty of water – aim for 6-8 glasses a day to avoid dehydration.
7.     Try to eat less salt – adults should have less than 6g a day. A high intake of salt can
       lead to high blood pressure which can increase the risk of heart disease and stroke.
8.     Get active and try to be a healthy weight – being overweight can lead to heart disease.




                                                       www.brookes.ac.uk/student/services/health 
           sugar...                                                               r
                                                nt of 8 rounded teaspoons of suga
            1 can of cola contains the equivale
                                                       ded teaspoons of sugar
                 1 packet of boiled sweets = 24 roun
                                                              teaspoons
                       30 grams of sugar puffs = 4 rounded
                              1 Mars bar = 9 rounded teaspoons
                                                                   ns)
                             1 fruit yoghurt (150 gms = 4 teaspoo




         It is the diet in its entirety that is important
       VARIETY helps to ensure a nutritional balance.
     There are no “bad foods” but there are “bad diets”


a note for vegetarians:
To get the best nutritional value from a vegetarian diet, eat foods in the following
complementary mixtures:
a)      Cereal foods and milk, cheese or yoghurt e.g. bread and cheese, breakfast cereal with
        milk, milk pudding.
b)      Cereal foods and pulses e.g. Beans on toast, lentil soup and bread, rice and peas,
        bean stew and pasta.
c)      Pulses and seeds e.g. Chick peas with sesame seeds (Hummus), split pea soup with
        bread and peanut butter.

Kitchens are great places to meet people and to try out your cooking skills. Believe in yourself,
have a go, keep a sense of humour AND wash up after yourselves!

Dirty dishes left lying around are definitely the number one cause of friction.




 Food for Thought – “Student health and well being”
food labelling                                         how much is
Increasingly students read food labels to gain a
greater understanding of nutritional content of
foods. Here is a brief introduction to labels.
                                                       a lot?...
                                                       For a complete main meal or 100g
Traffic Lights!
                                                       of a snack item the following rules
In the UK the Food Standards Agency has been           can be applied
developing a traffic light labelling system to help
consumers to make healthier choices quickly            A Little
and more easily.                                       These amounts or less
                                                       2g of sugar
More and more food manufacturers and retailers         3g of fat
are adopting this method of labelling making           1g of saturated fat
shopping easier.
RED means HIGH                                         A Lot
showing the food is high in fat, sugar or salt.        These amounts or more
These foods are OK occasionally but try not to         10g of sugar
have these foods on a regular basis.                   20g of fat
                                                       5g of saturated fat
AMBER means MEDIUM
this is an OK choice but green is better.
GREEN means LOW
this is the healthier choice.




            essential starter pack
Try and get a good stock of basic ingredients and utensils at the start of term. Utensils can be
purchased in any hardware store, local supermarket, department store or market.
It’s also a good idea to get hold of a good cookery book – just browse around your local
bookshop for one that appeals to you.

Utensils
Saucepans (1 small and 1 large)       Bowls                         Can opener
Frying pan                            Cup/mug                       Cheese grater
Glasses                               Sharp knife                   Potato peeler
Flameproof casserole dish             Fish slice                     Wooden spoons
Plates                                Cutlery set (knife, fork, dessertspoon and teaspoon)

Ingredients
Mixed herbs                           Tomato puree                  Cornflour
Pepper                                Curry powder                  Vegetable oil
Worcestershire sauce                  Chilli powder                 Stock cubes

                                                       www.brookes.ac.uk/student/services/health 
money-saving tips

	           when cooking
•       base meals around foods such as bread, rice, pasta and potatoes
•       fill up between meals on items such as toast, cereals, crumpets, muffins and fruit buns
•       beans, peas and lentils are a cheap source of protein – use them to bulk out stews,
        curries and casseroles instead of meat
•       one pot meals save on fuel e.g. stews, soups, chilli – just try our delicious recipe for
        speedy pasta stew
•       use strong cheese and grate it as this makes it go further
•       sauces can be the basis for lots of cheap meals e.g. pasta and tomato sauce, fish in
        parsley sauce – but try and use reduced fat milks and cheese




            when shopping
•       choose fruit and vegetables which are in season or go to a market where prices are
        lower – but make sure that you’re not getting poor quality produce
•       frozen vegetables or fruit and vegetables tinned in natural juice or water are good
        alternatives to fresh – they’re cheap and keep for a long time
•       buying a smaller amount of lean meat is better than lots of cheaper cuts as it will be
        less fatty
•       many supermarkets now offer value products e.g. bread, pasta, tomatoes etc which
        are much cheaper than branded goods
•       take advantage of special offers if you can e.g. 2 for the price of 1
•       shop and cook with a friend or group of friends – as well as being more fun, bulk
        buying tends to be cheaper and someone else can do the washing up!




 Food for Thought – “Student health and well being”
           Baked
    Crisps Beans


                   store cupboard ideas
It’s a good idea to stock up on the following items at the start of term so you always have
something to hand when money is tight:
•             rice, pasta, lentils, canned beans
•             vacuum packed part baked bread
•             UHT milk and desserts
•             packet/canned desserts, low fat/low sugar rice pudding, custards etc.
•             packet/canned soups
•             peanut butter
•             Marmite or Bovril
•             canned vegetables e.g. tomatoes and sweetcorn
•             canned fruit in natural juice
•             dried fruit e.g. apricots
•             canned fish e.g. tuna, mackerel fillets



 48 dealing with leftovers
•             cooked leftovers should be cooled as quickly as possible before storing in the fridge
•             use leftovers within 48 hours
•             ensure that food is covered before storage
•             when re-heating food always make sure it is piping hot all the way through
              – be especially careful if using the microwave
•             do not re-heat dishes more than once
•             do not re-heat rice dishes




                   microwaves
• ensure you follow cooking instructions carefully on food packets
• pay special attention to cooking and standing times and stirring instructions
• defrosting can also be done in the microwave – but make sure your food is defrosted all
  the way through before cooking




                                                           www.brookes.ac.uk/student/services/health 
                remember...
                   There are no good or bad 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.




            healthy bites!
If you are vegetarian you need to get your protein from sources other than meat. Eggs and
beans are a good source of protein, which is needed to build and repair our body tissues.
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.




            healthy drinks
Water is freely available from the ‘food court’, any bar and from a number of drinking fountains
on campus. Remember 6-8 glasses of water a day helps you to concentrate.



             alcohol...
                      ‘If you do do drink don’t do drunk’
                                      Units of alcohol:
            1/2 pint of standard beer = 1 unit; 1/2 pint of standard lager = 1 unit
                 1 glass of wine = 1 unit; 1/2 pint strong lager = 2 1/2 units
                       Sensible drinking limits for men and women
                                (The Department of Health):
                      up to 3/4 units per day for men = 28 units a week
                      up to 2/3 units a day for women = 21 units a week




          for more information: www.brookes.ac.uk/student/services/health

 Food for Thought – “Student health and well being”
Recipe Ideas...
                 EASY PEASY PIZZA (Serves 1)
                 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 expensive or difficult to
                 find ingredients.

                 Cost per portion: approx. 60p
                 Utensils needed: grill, knife, tablespoon, cheese grater, can opener
                 Skill needed: Virtually none
                 Preparation and cooking time: Less than 5 mins

                 4 inch slice of french bread or 1 pitta bread
                 2 tablespoons tomato puree or 1/2 large can of chopped tomatoes
                 2 tablespoons grated cheese
                 pinch mixed herbs
 Ingredients
                 1. Slice the french stick in half lengthways or split the pitta in two.
                 2. Spread the tomato puree over the bread and sprinkle over the herbs.
                 3. Sprinkle with grated cheese and cook under the grill until the cheese
                    is golden and has melted OR microwave on high for 1 minute.
   Method
                 Try putting a mixture of vegetables (or fruit) on top of this pizza. Why
                 not add sliced mushrooms, peppers, onions or canned pineapple for a
                 tasty treat - it’s a good way to use leftover bits and pieces or add some
                 ham or tuna.
 Cook’s tips
                 Other useful no-cook snacks to keep you going are:
                 • breakfast cereals
                 • fruit, e.g. bananas
                 • currant buns or malt loaf

                 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 go for a bowl of cereal
Healthy bites!   or a wholemeal sandwich to help you stay alert.


                 ‘...this is a brilliant recipe - I’d never cooked anything before
     V           and even I managed it!’             Rachel, 1st year student




                                                 www.brookes.ac.uk/student/services/health 
                        WEEKEND BRUNCH (Serves 2)
                        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.

                        Cost per portion: under £1
                        Utensils needed: bowl, 2 saucepans, 2 wooden spoons, fork,
                        grill/toaster, can opener
                        Skill needed: A little
                        Preparation and cooking time: 10 mins

                        4 medium eggs
                        a little milk
                        1 teaspoon margarine
                        4 slices bread, preferably wholemeal or high fibre white
 Ingredients            1 large can baked beans
                        pepper

                        1. Break the eggs into a bowl, add the milk and beat with a fork.
                           Season with pepper.
                        2. Open the can of beans and place in a saucepan. Cook over a low
                           heat, stirring occasionally.
   Method               3. Melt the margarine in a saucepan over a low heat, and then add the
                           beaten egg mixture.
                        4. Cook over a low heat, stirring occasionally until the egg is fluffy and
                           thoroughly cooked.
                        5. While the beans and egg are cooking prepare your toast.
                        6. When ready top your toast with the scrambled egg and pour the
                           baked beans on top.

                        Other easy breakfast dishes include:
                        • cereal and reduced fat milk, a piece of fruit e.g. banana
                        • grilled mushrooms or tomatoes on toast
                        • muffins or crumpets topped with low fat spread and Marmite/jam
 Cook’s tips
                        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 B fortified foods should be included
Healthy bites!          in the diet, such as fortified yeast extracts, fortified soya milk and
                        textured vegetable protein.

                        “... I never used to eat breakfast, but I have found it really easy to get into
      V                 the habit of having a bowl of cereal before I go to college. At least I do not
                        snack on all those sugary elevenses mid morning now!
                        Tom, 2nd year student

0 Food for Thought – “Student health and well being”
                 SPEEDY PASTA STEW (Serves 2)
                 Tension, stress or exam nerves can all wreak havoc with your
                 eating patterns, and just at the time when your body needs
                 nutritious fuel, you may feel too busy to cook a proper meal. At
                 times like these it’s easy to live on lots of sugary and fatty snacks,
                 but eating regularly helps maintain all the body’s vital functions
                 including the brain! So try to combat the negative effects of stress
                 by eating well, drinking lots of fresh water and practising relaxation
                 techniques. Food wise 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.

                 Cost per portion: approx: 80p
                 Utensils needed: chopping board, saucepan, wooden spoon,
                 tablespoon, measuring jug, knife, can opener
                 Skill needed: A little
                 Preparation and cooking time: 30-35 mins

                 1 teaspoon vegetable oil
                 1 medium onion, chopped finely and 1 clove garlic, chopped finely
                 3 tablespoons of frozen mixed vegetables
 Ingredients     1 large can mixed beans
                 60g (dry weight) dried pasta shapes
                 400g can tomatoes
                 1/2 pint chicken or vegetable stock (made with a stock cube)
                 pinch mixed herbs and pepper

                 1.   Heat oil in a pan and fry onions and garlic over a low heat until soft.
                 2.   Add the mixed vegetables and cook for a further 3-4 minutes.
                 3.   Stir in the rest of the ingredients.
   Method
                 4.   Bring to the boil and simmer for about 20 minutes.
                 Other simple pasta sauces include:
                 • can of condensed chicken or mushroom soup and some mixed
                   vegetables
                 • can of tomatoes mixed with a few herbs and a can of tuna
 Cook’s tips
                 • fried bacon and mushrooms, with low fat yogurt and a 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.
                   Add pepper to taste.
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.

     V           “... I didn’t have a set of scales so I bought a jug which measures dry
                 ingredients instead - it works just as well.’ Jas, 2nd year student

                                                  www.brookes.ac.uk/student/services/health 
                        CRUNCHY TUNA BAKE (Serves 2)
                        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 cans. Better still, invite some friend over and get them to bring
                        an ingredient each.

                        Cost per portion: approx. £1.20
                        Utensils needed: chopping board, frying pan, casserole dish, wooden
                        spoon, knife, can opener, grater
                        Skill needed: A little
                        Preparation and cooking time: 30-35 mins

                        1 teaspoon vegetable oil
                        1 small onion. finely chopped
                        1 clove garlic, finely chopped
                        1 small can baked beans
  Ingredients           1 can tuna in brine, drained
                        1 small can sweetcorn
                        1 bag plain crisps
                        2 tablespoons cheddar cheese
                        1/2 teaspoon Worcestershire sauce
                        pepper

                        1. Heat oil in a pan and fry onions and garlic over a low heat until soft.
                        2. Add the baked beans, sweetcorn, tuna and Worcestershire sauce.
                           Mix well and continue cooking until heated through. Season with
    Method                 pepper.
                        3. Put the mixture into a flameproof casserole dish.
                        4. Crush the crisps and sprinkle on top of the tuna mixture with the
                           cheese.
                        5. Bake in a hot oven (190 C) for about 15 minutes or heat under a hot
                           grill until golden brown.
                        6. Serve with crusty bread or pasta.

                        • You can use any vegetables in this dish, why not try canned
                          sweetcorn, mushrooms or peppers to liven it up. Alternatively you
                          could add pineapple chunks for a sweet, fresh taste.
  Cook’s tips
                        • Try sprinkling breadcrumbs over the top instead of crisps.

                        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.
 Healthy bites!
                        ‘... when a recipe says serve with pasta or rice I usually allow about 2-3oz
                        (50-75g) per person unless we’re really hungry.’ Anna, 1st year student

 Food for Thought – “Student health and well being”
                 SOMETHING FOR EVERYONE (Serves 4)
                 Having friends over for dinner? Stuck for something to cook?
                 These ingredients can make three different dishes: Chilli Con
                 Carne, Spaghetti Bolognese or Shepherd’s Pie, and can be
                 increased in size to feed any number of people.

                 Cost per portion: £1.70
                 Utensils needed: chopping board, saucepan, casserole dish, wooden
                 spoon, knife, can opener
                 Skill needed: A little
                 Preparation and cooking time: 30-35 mins

                 450g minced lamb, beef or pork / vege mince or 200g red lentils
                 1 Onion                          100g Mushrooms
                 Garlic (fresh or dried)          Mixed herbs (dried)
 Ingredients     400g can tomatoes                Stock cubes
                 Spaghetti/tagliatelle or Potatoes or Rice
                 Chilli powder                    Can red kidney beans
                 Vegetable oil

                 1. Peel and slice an onion and a clove of garlic.
                 2. Wash and slice the mushrooms.
                 3. Fry the onion in the vegetable oil until translucent and soft.
   Method        4. Add the garlic and continue cooking until it has softened.
                 5. Now add the mushrooms and cook until soft.
                 6. Add the mince or lentils and stir throughout cooking. If using meat
                    cook until the meat has browned (i.e. no red meat is visible). If using
                    lentils add stock (1 litre) and cook until the lentils have softened.
                 7. Add the mixed herbs and canned tomatoes and stir well.
                 8. Crumble the stock cube into the mixture and add water if the
                    mixture is dry.
                 9. Simmer for a further 30 minutes.

                 You can have three different meals out of this recipe - Spaghetti
                 Bolognese, Chilli Con Carne (add chilli beans and chilli powder to the
                 mixture after the meat/lentils have been cooked and serve with rice)
                 or a shepherds pie (put the mixture into an ovenproof dish, top with
 Cook’s tips
                 mashed potato and a little grated cheese and bake for 30 minutes in an
                 oven at 180˚C. Serve with vegetables).

                 Canned foods do tend to be higher in salt and sugar than fresh
                 produce, but they can be a useful standby. Look out for reduced
Healthy bites!   salt/sugar versions of foods and don’t add any salt during
                 cooking.


     V           ‘... don’t put the hot casserole dish straight into water - let it cool first
                 otherwise it cracks.’           Adam, 2nd year student


                                                  www.brookes.ac.uk/student/services/health 
                        CURRY IN A HURRY (Serves 2)
                        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 - glasses per day of fluid.

                        Cost per portion: approx. £1.50
                        Utensils needed: chopping board, knife, saucepan, wooden spoon,
                        can opener
                        Skill needed: A little more
                        Preparation and cooking time: 40 minutes

    Ingredients         1 clove garlic, finely chopped
                        1 small onion, finely chopped
                        1 teaspoon vegetable oil
                        1 small potato
                        1 teaspoon Madras curry powder
                        1 large can chopped tomatoes
                        6 tablespoons split red lentils
                        4 tablespoons frozen mixed vegetables
      Method
                        1 can mixed beans

                        1. 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.
                        2. Add the lentils and enough water to cover them.
                        3. Add tomatoes, bring to the boil and then simmer for 20 minutes.
                        4. Add the mixed beans and frozen vegetables and simmer for a further
                           10 minutes.
                        5. Serve with rice or pasta or on top of a jacket potato.

                        • Non-vegetarians can add a little lean minced beef or diced chicken
                          at step 1.
                        • Curry powder can be bought in different strengths – vindaloo
    Cook’s tips
                          (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.
                        Vegetarians need to make sure that they eat plenty of beans,
                        peas and lentils in order to get all the protein they need. These
  Healthy bites!
                        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
         V              iron absorption, so avoid tea with meals.

                        ‘...red lentils don’t require any soaking and are excellent as a meat
                        substitute in things like spaghetti bolognese, chilli and soups.’

 Food for Thought – “Student health and well being”
                 FRUITY CRUMBLE (Serves 1)
                 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.

                 Cost per portion: approx. 65p
                 Utensils needed: Tablespoon spoon: knife, can opener: bowl or glass
                 Skill needed: Virtually none
                 Preparation and cooking time: Less than 5 mins.

                 1 small can of tinned fruit in natural juice e.g. rhubarb, apple, pineapple
                 chunks or 1 piece of chopped fresh fruit, e.g. banana, apple, peach
                 1 pot very low fat fromage frais (natural or flavoured) or natural yogurt
 Ingredients     1 tablespoon porridge oats

                 1. Spread the oats on a piece of tin foil, place on a tray and toast under
                    a medium grill for approximately 3-5 mins.
                 2. Spoon 1/2 fruit into bottom of bowl or glass.
                 3. Use 1/2 fromage frais to top fruit.
   Method
                 4. Repeat with another layer of fruit and fromage frais.
                 5. Sprinkle oats on the top.

                 • The remaining oats can be made into porridge for breakfast, or
                   sprinkled onto other breakfast cereals, e.g. cornflakes, branflakes.
                 • For a change use crumbled digestive biscuits or gingernuts as a
                   topping.
 Cook’s tips
                 • Try adding spices, e.g. rhubarb and ginger, apple or banana with
                   cinnamon.

                 Always try to eat plenty of fruit and vegetables: they contain
                 vitamins and minerals that are ALL good for you. Aim for  or more
                 a day and look for ones in season or go to the market where things
                 are cheaper. Don’t forget frozen or canned produce either - they
Healthy bites!   tend to be cheaper and are as good as fresh - but make sure you
                 go for fruit canned 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.

     V           ‘... this is a delicious recipe, I usually have it for breakfast if I’ve got time.’
                 Anna, 2nd year student




                                                   www.brookes.ac.uk/student/services/health 
                        CHILLI BEANS AND RICE (Serves 2)
                        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!

                        Cost per portion: approx. £2.50
                        Utensils needed: chopping board, knife, saucepan, wooden spoon,
                        can opener, tablespoon, teaspoon
                        Skill needed: A little more
                        Preparation and cooking time: 30-35 minutes

                        175g lean minced meat, e.g. 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
   Ingredients          1 large can of tomatoes
                        2 tablespoons tomato puree
                        2 teaspoons chilli powder
                        2 pitta bread (preferably wholemeal)

                        1. 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.
                        2. Add remaining ingredients, bring to the boil then simmer for 15
                           minutes.
      Method
                        3. Fill pitta with salad and top with the mince mixture.

                        • Vegetarians can omit the meat and use soya mince
                          e.g. Beanfeast instead.
                        • Try sprinkling with reduced fat cheddar cheese.
   Cook’s tips          • The mince mixture can top other starchy foods e.g. baked potato,
                          rice, pasta or mashed potato.

                        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.
  Healthy bites!
                        ‘... if you’ve got any leftover canned food, such as tomatoes or beans,
                        transfer it to a bowl before you store it in the fridge, otherwise it will
                        develop a horrible metallic taste’
                                                                        Chloe, 2nd year student




 Food for Thought – “Student health and well being”
                 SUMMER STIR FRY (Serves 1)
                 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. The cost of chicken varies
                 depending on where you buy it and whether it is organic. Look out
                 for special offers at supermarkets
                 Cost per portion: approx. £1.90
                 Utensils needed: chopping board, knife, wok or frying pan, potato
                 peeler, wooden spoon
                 Skill needed: A little
                 Preparation and cooking time: under 10 minutes

                 1 chicken breast or pork steak, cut into thin strips
                 1 teaspoon vegetable oil
                 1 small onion, cut into thin slices
                 1 small carrot, peeled and cut into thin strips
 Ingredients     2 mushrooms, cut into thin slices
                 1 tablespoon bean sprouts
                 1 tablespoon soy sauce

                 1. Heat oil in a wok or large frying pan and add chicken or pork. Fry
                    until browned.
                 2. Next add all the vegetables and fry for 2 minutes.
   Method        3. Add the soy sauce and cook for another 1 minute.
                 4. Serve with rice or noodles.

                 • All sorts of vegetables can be used in a stir fry and why not add
                   some fruit too, e.g. pineapple with pork, dried apricots with chicken.
                 • If you are vegetarian just add some nuts or tofu instead of the meat.
 Cook’s tips
                 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, e.g. low fat spreads, reduced fat cheese, low calorie
Healthy bites!   mayonnaise or salad cream and reduced fat milks.

                 ‘... a fool proof method of cooking rice is to boil a large pan of water,
                 add a little salt, pour in as much rice as you need and boil for exactly
                 5 minutes and then turn off the heat. Now put on its lid and allow to
                 steam for another 5 minutes, then drain and serve. Just double the times
                 if using brown rice. Easy!’
                                                              Amesh, 1st year student




                                               www.brookes.ac.uk/student/services/health 
Oxford Brookes Catering Services
Provides Healthy Options
In each of our food outlets we endeavour to provide a number of healthy options, including
fresh fruit, home-made soups, jacket potatoes, and stir fry’s plus well being products.
(remember, everything should be eaten as part of a balanced diet).


                                          Oxford Brookes is the world’s first
                                          Fair Trade University
                                          You can find Fairtrade products on sale on
                                          all three of our campuses and we have a firm
                                          commitment to campaigning for increased
                                          Fairtrade consumption.

      To find out more about the Fairtrade Foundation visit www.fairtrade.org.uk




 Food for Thought – “Student health and well being”
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