STUDENT COOKBOOK!
EATING WELL ON A BUDGET
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UNIVERSITY MENTAL
health day
University Mental Health Day brings together the university community to make mental health a university-wide priority. Together we can inspire conversations and take action to shape the future of student mental health. This year’s theme is “Use Your Voice”. It can be hard to talk about mental health and your personal experiences. It can sometimes feel like talking about it makes it real and that if you keep it locked up in your head, it will somehow solve itself. Even though you may feel like this, talking about your struggles and worries is always much better than not talking. Eating healthy and regularly is one of the many ways to help with your wellbeing, so your Union have created this cookbook to make that easier. Having an outlet, like cooking, can help break up a stressful day and can also be a social experience with your housemates or inviting your friends for a meal when you feel lonely. We hope you enjoy these recipes and use this as a talking point to chat to your friends, classmates, housemates, or family about how you are feeling while enjoying something tasty. If you feel you need further support of advice, please contact us and find more information at brightonsu.com/support 2
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HELLO! from your
Vice President
I’m Amy, your 2018/19 Vice President Welfare and I’m excited to introduce you to Brighton Students’ Union first ever cookbook. We’ve compiled some of our favourite recipes, along with some classic dishes for you to try at home. Whether you’re a seasoned chef or a first timer, this cookbook hopefully contains a perfect recipe for you! Eating a nutritious and equally delicious diet isn’t just important for your taste buds but your wellbeing too. NHS England state that eating a balanced diet is one of the biggest contributing factors for maintaining both good mental and physical health. It doesn’t need to be complicated, try and eat at least 5 portions of fruit and veg a day, base meals on starchy carbohydrates, have some dairy or dairy alternatives, eat protein, choose unsaturated oils/spreads and limit products containing high amounts of fat, salt and sugar. Life is all about balance, eat the foods you love with the people you love and don’t overcomplicate things (unless you want to of course!). We hope this cookbook will help to introduce you to some new, healthy recipes and if you do try a new recipe, take a picture and tag us using #brightonsu. Happy cooking! Amy
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BR E A KFA S T B
reakfast is one of the most important meals of the day, but it is something that is often overlooked. Student life can be busy and it is often easier and quicker to skip breakfast but you shouldn’t. Not eating breakfast can lead you feeling tired and lacking the energy to do what you need to do in the mornings. These breakfast recipes can be prepared in advance and/or are quick to make so that you can eat and still have time for your morning regime.
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Customisable Granola Bars Method 1. Mix the oats and nuts together on a baking tray and bake for 8-10 minutes until lightly toasted 2. Put the honey, butter, and brown sugar in a small saucepan. Cook over a medium heat until the butter melts and sugar dissolves while stirring occasionally 3. Put the toasted oats and nuts in a bowl with the butter mixture, add the vanilla extract, and stir to combine 4. Add the extra mix-ins (except for chocolate) and mix together 5. If you are adding chocolate, wait about 10-15 minutes before adding into the mixture 6. Line your deep dish or tray with greaseproof paper then add the mixture 7. Chill for at least 2 hours 8. Lift the bars from the dish or tray and cut them into bar shapes
Timings 25 minutes (2 hours to cool) Serves 8 Preheat Oven 180°C (160°C for Fan Oven) Ingredients 200g Oats 40g Roughly Chopped Nuts 4 tbsp Honey Or Agave Syrup 60g Unsalted Butter 30g Brown Sugar 1 tsp Vanilla Extract 60g Extra Mix-Ins (See Ideas Below) Mix-In Ideas White Chocolate & Cranberry 20g Dried Cranberries 20g Sunflower Seeds 20G White Chocolate Buttons Peanut Butter & Chocolate 20g Peanut Butter 20g Chocolate Chips 20g M&Ms Summer Holiday 40g Blueberries 20g Shredded Coconut Black Forest 40g Cherries 20g Chopped Dark Chocolate
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BErry pot Method 1. Mix the oats, yoghurt, milk, and berries in a bowl. If it is too thick, add a splash of water 2. Spoon into two portable pots 3. Top with sultanas and pumpkin seeds. Put in the fridge to chill for at least 2 hours (eat within 2 days)
Timings 5 minutes (2 hours to cool) Serves 2 Ingredients 60g Porridge Oats 200g Natural Yoghurt 200ml Milk 50g Frozen Mixed Berries (Defrost Beforehand) 1 tsp Dried Sultanas 1 tsp Pumpkin Seeds (Optional)
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Easy Measuring
Pancakes Method 1. Crack the egg into a mixing bowl
2. Measure the flour with a normal sized mug and put into the bowl
Timings 15 minutes Serves 8 Ingredients 1 Large Egg (or 1 Overripe Banana, Mashed) 1 mug of Self-raising Flour 1 mug of Milk Oil for Pan Toppings of your choice
3. Use the same mug to measure the milk and put into the bowl 4. Whisk the ingredients until you have a smooth batter 5. Put a large frying pan on a medium heat and add oil once pan is hot 6. Add a ladle of batter to the pan (can use more for a bigger pancake) 7. Cook for 1-2 minutes, or until small bubbles are on the surface 8. Flip your pancake over 9. When pancake is golden brown on both sides, serve 10. Add the toppings of your choice
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Quick Porridge
Timings 5 minutes Serves 2 Ingredients 40g Porridge Oats Milk, for topping up Sugar to taste Cinnamon to taste 2 Apples (chunked)
Method 1. Tip the oats into your microwavable container. Give it a gentle shake to level them out, then draw a line with marker pen on the outside of the container 2. Add 200ml of cold water, then draw a second line with marker pen. You now have an oats line and water line for easy making next time 3. Put the lid on loosely and microwave on full power for 90 seconds 4. Remove carefully, stir and leave to stand for a minute. Then return it to the microwave for 1 minute 5. Top up with milk and/or sugar if you want it sweeter. Top with cinnamon and apple
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DINNER T
hese dishes are not just for dinner, they also make great lunches. You can take leftovers in for lunch or make extra portions and freeze them so that you have a quick and tasty dinner when you don’t want to cook. There are also some super quick meals and a recipe that you can cook in the evening or use a slow cooker and let it cook all day.
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5 MIN CHEAT
Timing 5 minutes
PIZZA
Serves 8
Method 1. Spread the passata over the wraps
Toppings Triple Cheese Cheddar base with mozzarella and parmesan
2. Cover pizzas with cheese, then add toppings 3. Put pizzas on baking tray and under the grill for 5 minutes, until the cheese is golden and bubbling
Preheat Grill High Ingredients 8 Tortilla Wraps 200ml Tomato Passata 100g Grated Cheese Toppings (see ideas below)
Fresco Chicken Sliced Cherry Tomatoes, Grilled Chicken, Chopped Spinach Vegan Dreams Vegan Cheese, Diced Red Onion, Sliced Yellow Pepper, Sliced Mushrooms, Diced Tomato The Hot One Sliced Chillies (red and green), Peperoni, Sliced Red Onion, Siracha Drizzle
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cajun chicken
Kebabs
Method 1. Cut the chicken into chunks and place in a bowl with the olive oil, Cajun seasoning, and lemon juice. Toss well 2. Leave to marinate in the fridge for 15 minutes. If using wooden skewers, soak then in water while the chicken marinates 3. Cook the rice according to the packet instructions. Add the peas and sweetcorn for the last minute of cooking. Drain and fluff with a fork
Timings 30 minutes Serves 4 Preheat Grill High Ingredients 3 Chicken Breasts 1tbsp Olive Oil 1tbsp Cajun Seasoning Juice of ½ Lemon 1 Red Onion, Cut into Chunks 1 Yellow Pepper, Cut into Chunks 300g Long Grain Rice 50g Frozen Peas (Optional) 50g Frozen Sweetcorn (Optional) 6-8 Wooden or Metal Skewers
4. Thread 3 pieces of chicken onto each skewer in the following order: chicken, onion, pepper 5. Heat a pan (griddle pan is preferable) over a medium heat and cook the kebabs for 8-10 minutes, turning frequently, until the chicken is cooked through with no pink showing 6. Serve with the rice
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Slow Cooker Chilli
Con Carne Method (Slow Cooker) 1. Brown the beef and onion together in a pan over a medium high heat 2. Put all ingredients and browned beef and onion in a slow cooker 3. Set slow cooker to low and cook for 4 hours
4. Cook the rice according to the packet instructions 5. Serve with the rice and tortilla chips
Timing 6 hours (slow cooker) Serves 4 Ingredients 500g Minced Beef (Or Quorn Mince) 1 Large Onion, Diced 2 Garlic Cloves, Minced 400g Tin Chopped Tomatoes 400g Tin Red Kidney Beans, Drained And Rinsed 150ml Hot Beef Stock (Or Vegetable Stock) 3tbsp Tomato Puree 1tbsp Oil 1tsp Hot Chilli Powder 1tbsp Cocoa Powder Rice & Tortilla Chips (To Serve)
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Tomato
Pasta Bake & Garlic Bread Method (Garlic Bread) 1. Cut the ciabatta loaf ¾ the way down lengthways and crossways (roughly 2cm apart) to form a checkerboard pattern 2. Drizzle olive oil into these cut sections 3. Mix 5 of the crushed garlic cloves and the parsley and press down into the cuts
Timings 40 minutes Serves 2 Garlic Bread Serves 4 Preheat Oven 200°C (180°C for Fan Oven) Ingredients 100g Pasta (Preferably Penne or Conchiglie) 400g Can Chopped Tomatoes 50g Mature Cheddar Cheese, Grated 1 Onion, Chopped 6 Garlic Cloves, Crushed & Chopped 1 Ciabatta Loaf Olive Oil 6 Cherry Tomatoes, Halved 15g Parsley, Chopped Pinch of Sugar
4. Wrap with wet baking paper and put in the oven for 20-30 minutes Method (Pasta) 1. Heat 1tbsp of oil in a medium pan and fry the onion until softened. Stir in 1 crushed garlic clove and cook for a further minute 2. Mix in the tomatoes and sugar, bring to the boil and simmer for 20 minutes (this sauce can be chilled or frozen at this point) 3. Cook the pasta instructions
according
to
pack
4. Drain the pasta and stir into the sauce. Spoon into a heatproof dish and scatter the cheese over 5. Put pasta in the oven for 5-10 minutes until bubbling and golden
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Fridge raider
RAMEN Got some leftover vegetables and/or meat that you want to use before they expire? This is the recipe for you. Method 1. Put a large saucepan over a medium heat and pour in the stock. Finely chop the coriander stalks and add to the stock with the chilli. Bring to the boil and add 200ml water.
Timing 20-30 minutes Serves 4 Ingredients 1.2l Chicken or Vegetable Stock 1 Red Chilli, Deseeded & Sliced (Keep the seeds if you want it hot) 2 tbsp Light Soy Sauce 100g Pack Baby Pak Choi 100g Egg Noodles (or Flat Rice Noodles for vegan/gluten free) Small Pack Coriander, Stalks And Leaves Separated 150 - 200g Leftover Vegetables 150g Leftover Cooked Meats (Tofu or More Vegetables)
2. Once boiled, reduce the heat and simmer for 5-10 mins to infuse the coriander and chilli flavour 3. Add the soy sauce, then the pak choi, meat, vegetables and noodles. Simmer for 3 minutes until the noodles soften 4. Serve in deep bowls and add coriander leaves
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Q U ICK MICROWAVE MUGS W
ant something quick to enjoy? It doesn’t matter if you have a sweet tooth or peckish for something savory, there are some options that will satisfy most cravings. With your ingredients, you only need a mug and a microwave to cook up something tasty within a matter of minutes. Who wants to wait for a snack anyway? You will need some measuring spoons to measure the small quantity of ingredients.
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Quick quiche
Lorraine
Timing 3 minutes Serves 1 Ingredients 4 tbsp Plain Flour 3 tbsp Milk 2 tbsp Water 2 tbsp Cheese, Grated 1 tbsp Cooked Ham, Chopped 1 tbsp Olive Oil 1 Egg, Beaten Pinch of Baking Powder Pinch of Salt Pinch of Bicarbonate of Soda
Method (Slow Cooker) 1. Mix the flour, baking powder, bicarbonate of soda, and salt together in a microwaveable mug 2. Add the milk and oil and mix together. Do not worry if there are some lumps. This is your ’pastry’ layer 3. On top of the ‘pastry’ layer, add in your egg, water, cheese and ham. Mix together whilst being careful and not disrupting the ‘pastry’ layer 4. Microwave on high for 1:20 – 2 minutes, or until it rises and the top is firm
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The
MEXICAN
MUG
Timings 2 minutes Serves 1 Ingredients Brown Rice (Uncooked or Pre-Cooked Leftovers) Canned Black Beans Salsa or Pico De Gallo Pinch of Salt Toppings Tortilla Chips Diced Avocado Sour Cream Squeeze of Lime
Method 1. If your rice is not already cooked, put half a mug of rice and a mug of water in a microwave safe bowl. Cover with cling film or a small plate and microwave on high for 10 minutes or until all the water is absorbed 2. Put a few spoonfuls of rice, black beans, salsa (or pico de gallo), and salt in a microwaveable mug. You can change up the proportions to your taste 3. Cover with cling film or a small plate and microwave on high for 1 minute 4. Top with your favourite toppings
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Nutella Brownie
Timing 2 minutes Serves 1 Ingredients 90g/5 tbsp Nutella 1 Large Egg, Whisked Gently 2 tbps Plain Flour
Method 1. Mix the Nutella and egg in a large microwaveable mug and whisk together with a fork 2. Add the flour and mix until smooth 3. Microwave on high for 1:30 minutes. Make sure it does not overflow or overcook 4. Let the brownie cool and set until it is firm on top 5. Serve with ice cream
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vegan
berry
mug cake
Timings 5 minutes Serves 1 Ingredients 4 tbsp Self-Raising Flour 3 tbsp Oat Milk (or Soy Milk) 2 tbsp Caster Sugar 1 tbsp Sunflower Oil 1 tsp Lemon Juice Pinch of Lemon Zest Pinch of Bicarbonate of Soda 4 Fresh or Frozen Raspberries (or other berries)
Method 1. Put the milk, lemon zest and juice in a microwaveable mug and leave to sit for 2-3 minutes. Stir in the sunflower oil, flour, sugar, and bicarbonate of soda. Mix well with a fork until smooth 2. Drop in the raspberries and them microwave on high for 1:30 minutes or until it has puffed up and cooked through 3. Serve with dairy free ice cream or cream
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If you need support you can call, email or leave us a message using the details below.
01273 64 2876 BSUSUPPORT@BRIGHTON.AC.UK BRIGHTONSU.COM/SUPPORT
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