What's in your placement lunchbox?

What’s In your

Placement Lunch Box?

Healthy tips & recipes to help you eat well

By Thomas Dorian Dcu Su Clubs Officer

Index 1

Introduction

2

Speedy sweet potato soup with coconut

3

Minestrone in minutes

4

Super Smoothies

5

ScrummyBacon Salad

6

10-minute couscous salad

7

Tuna pasta salad

8

Tuna, Egg, Broccoli andAvocado Salad Box

9

Healthy Chicken Caesar salad

10

Super-salad wraps

11

Yummy Quesadillas

12

Turkey and Avocado sandwich

13

Ham and cream cheese wraps

14

Classic BLT sandwich

15

Healthy Turkey Chilli

16

Simple Spag Bol

17

Chicken & mango stir fry

18

Chicken Curry in a Hurry

19

Classic lasagne

20

Snack ideas

21

Snack ideas

22

5 days Work out challenge

23

Useful Resources & Information

Introduction Eating well at college is so important. Even more so you are now on placement and juggling all that comes with it.

Did you know the healthy eating pyramid changed last year? Experts in Ireland have put vegetables, salad & fruit at the bottom of our pyramid, which means we should aim for 5 7 serves a day, including these in your meals during the day is really important.

Top Tips •

Leftovers will be your saviour

•

Batch cooking on a Sunday or Monday and freezing your meals will save you time

•

Going veggie on meals will help save money & make it instantly healthier

•

Buy a good lunchbox and a BPA free water bottle, they are essential

•

Shop for fruit & vegetables that are on offer

•

Plan for healthy snacks such as fruit or nuts (check with school or hospital policies)

•

Breakfast is key to start your day well

•

Keep hydrated with water

•

Fill half your plate with vegetables or salad

•

Lean meats are the way to go

•

Choose wholegrain over white breads, cereals & pastas

•

Try to add as much salad & vegetables to sandwiches, wraps

•

Plan your ingredients for the week and don’t be afraid to substitute

•

Go easy on the cheese & sauces

•

Watch out for some deals, are they really only encouraging you to add crisps/ chocolate or a sugary drink to your meal

•

Always follow food safety guidelines & hygiene practices. If you are unsure please visit Safe Food : https://www.safefood.eu/Food-safety.aspx

Speedy sweet potato soup with coconut Cook: 10 MINS SERVES 4

Ingredients 1 tbsp vegetable oil 1 onion, chopped

Method •

Heat the oil in a deep saucepan

•

Soften the onion for 4-5 mins.

•

Stir in the curry paste and cook for 1 min

1-2 tsp Thai curry paste, red or green 1l vegetable stock half sachet creamed coconut (or ¼ can reduced-fat coconut milk) handful coriander, roughly chopped

more until fragrant •

Add the grated sweet potato and stock

•

Bring to the boil, simmering for 5 mins until the potato is tender

•

Remove the soup from the heat,

•

Stir in the coconut and seasoning,

•

Cool briefly before whizzing with a stick

Brown bread to serve 750g sweet potato, grated

blender until smooth •

Sprinkle with coriander and serve with warm bread

This recipe was taking from: https://www.bbcgoodfood.com/recipes/5898/ speedy-sweet-potato-soup-with-coconut

Minestrone in minutes Cook: 10 MINS

Ingredients 1l hot low salt vegetable stock

SERVES 4

Method •

Bring the stock to the boil with the tomatoes

•

Add the spaghetti and cook for 6 mins or until

400g tin chopped tomato

done.

Before the pasta is ready, add the vegetables

100g thin spaghetti, broken into short lengths

•

350g frozen mixed vegetable

•

Simmer for 2 mins until everything is cooked.

4 tbsp pesto

•

Serve in bowls drizzled with pesto and oil

•

Sprinkled with parmesan

drizzle of olive oil

and bring back to the boil.

coarsely grated vegetarian parmesan-style cheese, to serve

Recipe Tip - Breaking Spaghetti The easiest way to break the spaghetti is to wrap it in a clean tea towel and, holding it with both hands, bash it against the side of a table to break it into small pieces.

This recipe was taking from: https://www.bbcgoodfood.com/recipes/3456/ minestrone-in-minutes

Super Smoothies Prep: 10 MINS

Method

Ingredients Milk Dairy-free milk Coconut water Tap water Orange juice (pure) Ice Natural yoghurt Frozen yoghurt Frozen fruit - you can get all kinds and they keep for ages.

Raspberries Blueberries Strawberries Bananas Spinach peaches Pineapple Kiwi Mango Avocado Honey Nut butter Chia seeds Oats

•

Add liquid. Start by adding about 1 cup of liquid to the blender – this is your base. Go for low-fat milk, dairy-free milk, coconut water, plain water, or fruit juice.

•

Add fruit or vegetables. Banana makes for an awesome base in almost any smoothie, as it has a mild taste and a creamy consistency.

Same goes for avocado. Other fruits and veggies that work really well in smoothies are berries, mango,

pineapple, peaches,

and spinach.

•

Thicken smoothie to get just the right texture, creaminess and thickness, and to balance the acidity from the fruit. This will also make your smoothie more filling and nutritious. Add nut

butter, yogurt, chia seeds or oats for a smoother, tastier smoothie.

•

Boost flavour. Sweeten your smoothie by

adding some dates or a little honey, maple syrup or agave syrup. Add spices or herbs such as cinnamon, nutmeg, vanilla extract, and mint to make your smoothie extra spe-

cial.

Scrummy Bacon Salad PREP: 10 MINS

Ingredients

Method

Lettuce 1 Tomato

•

Start by trimming the fat from the bacon and grilling per pack instructions

1 Cucumber

1 pack of Bacon

SERVES 1

•

While the bacon cooks, shred the lettuce

•

Buy ready shredded lettuce for faster cooking

•

Cut the tomatoes and cucumber into rough

Peppers Optional 1 Red onion Low fat Salad dressing chunks, and slice the onion and pepper

•

Once the bacon is done, cut into pieces with a knife or pair of scissors

•

Mix everything together into a bowl and finish with your favourite low fat salad dressing

This recipe was taking from: https://studenteats.co.uk/salad/scrummy-bacon -salad-recipe-980.html

10-minute couscous salad PREP: 10 MINS

Ingredients

SERVES 2

Method

100g couscous

•

Tip couscous into a large bowl

200ml hot low salt vegetable stock

•

Pour vegetable stock over the couscous

•

Cover and leave for 10 mins until fluffy and all the stock has been absorbed

2 spring onions 1 red pepper ½ cucumber

•

Meanwhile, slice the onions and pepper and dice the cucumber

•

Add these to the couscous

50g feta cheese, cubed

•

Fork through the pesto

2 tbsp pesto

•

Crumble in the feta Cheese

•

Sprinkle over pine nuts to serve.

This recipe was taking from: https://www.bbcgoodfood.com/ recipes/11690/10minute-couscous-salad

Tuna pasta salad PREP: 5 MINS

Ingredients

Method

225g / 8 oz. of short pasta shapes, uncooked

SERVES 2

•

Cook the pasta in a large pot of boiling water until it’s cooked through but still firm

2 teaspoons of olive oil •

Drain it and rinse in cold water

•

Prepare the vegetables by washing and slicing

1 large onion, chopped 2 peppers, 1 red and 1 green

225g / 8 oz. of mushrooms

them into small pieces •

Soften the vegetables in a pan with a little olive Oil

2 medium tomatoes •

1 x 185g tin of tuna, drained Black pepper and lemon juice, to taste

Drain the tuna from the can and add to the pan

along with the pasta •

Cool and serve into a plastic container for bringing away to lunch

This recipe was taking from: https://www.safefood.eu/Recipes/Lunch/Tunapasta-salad.aspx

Tuna, Egg, Broccoli and Avocado Salad Box PREP: 15 MINS

Ingredients

Method •

Hard boil the eggs in boiling water for around 8-10 minutes

200g Tin of tuna in spring water 2 Egg

SERVES 2

•

Half head of Broccoli

Meanwhile, half, de-stone and skin the avocado. Cut into cubes

Avocado •

50g Feta cheese

Add in the broccoli to the boiling water for the last couple of minutes

•

Run the eggs and broccoli under cold water to cool them down

•

Once the eggs are cool, peel and slice

•

Mix the broccoli, halved eggs and diced avocado

with a tin of drained tuna •

Top it all off with crumbled feta cheese

This recipe was taking from: https://studenteats.co.uk/recipes/fish/tuna-eggbroccoli-avocado-salad-box-recipe-8598.html

Healthy Chicken Caesar salad Prep: 10 mins Serves 2

Ingredients Lettuce 1 Chicken breast

Method •

Cut the chicken breast into strips

•

Put a little oil in a frying pan and fry the chicken for a few minutes, making sure it is

Wholemeal bread

fully cooked through.

Low fat Caesar salad dressing Grated parmesan

•

Tear up the lettuce leaves and place in a bowl.

Teaspoon of Olive oil •

Toast a slice of wholemeal bread and cut into cubes.

This recipe was taking from:

•

Add the toast and most of the chicken.

•

Pour over some salad dressing and add a

little bit of the grated parmesan. Mix this all

https://www.bbcgoodfood.com/ recipes/6296/the-ultimate-makeover -chicken-caesar-salad

together using a spoon or your hands.

•

Drizzle some more dressing and add the last

of the chicken on the top of the salad.

•

Sprinkle over some more parmesan and serve!

Super-salad wraps PREP: 5 MINS

Ingredients 1 whole grain tortilla 2 tbsp hummus 1 lettuce leaf

Method •

Lay the tortilla out flat on a board

•

Spread the hummus on the bottom third and put the lettuce on top

•

¼ carrot, shredded or grated 4 cucumber sticks and/or 2 avocado slices

1 tbsp fresh tomato salsa or chopped tomatoes

SERVES 1

Arrange the carrot, cucumber and/or avocado in a bank on top of the lettuce

•

Spoon the salsa on top

•

Sprinkle on the cheese

•

Fold the bottom of the wrap up just over the filling

handful grated cheddar •

Fold the sides in and then roll the wrap the rest of the way up

•

Cut in half or into pieces as shown

This recipe was taking from: https://www.bbcgoodfood.com/recipes/ super-salad-wraps

Yummy Quesadillas PREP: 5 MINS

Ingredients

SERVES 1

Method

Wholegrain Tortillas x 2 Pre-cooked Chicken

•

heat

Salsa Low fat cheese grated

•

1 Pepper 1 Tomatoes 1/2 Onion

Pre-heat a frying pan over a medium to high

Take one of the tortillas and lay it on a flat surface

•

Spread with the salsa and add on the chicken cheese, pepper, tomatoes and onion

•

You could add other veg such as sweetcorn, peppers

•

Add on the other tortilla to top to make a sortof sandwich and squeeze together.

•

Fry on both sides of just 1-2 minutes until brown and crisp

•

Cut into quarters and enjoy

This recipe was taking from: https://www.thekitchn.com/how-to-makecrispy-cheesy-quesadillas-on-the-stove-

Turkey and Avocado sandwich PREP: 10 MINS SERVES 1

Ingredients

Method •

Ciabatta loaf

heat for a few minutes until toasted. Alternatively, just toast some bread

1 small Avocado

1 Tomato

Slice the ciabatta loaf and grill under a high

•

Meanwhile, peel and stone the avocado, scooping the flesh into a bowl with a spoon.

1 tbsp low fat Mayonnaise 100g Turkey slices •

1 tbsp Lime juice

Finely chop the tomato into cubes and add it to the bowl, together with the lime juice

•

With a fork, roughly mash up and mix the contents of the bowl

•

Spread a spoonful of mayo on the grilled slices

•

Add a scoop of the avocado and tomato and

top with the turkey.

This recipe was taking from: https://www.yourchoicenutrition.com/ grilled-turkey-avocado-sandwiches/

Ham and cream cheese wraps PREP 10 MINS

Ingredients Wholegrain tortilla Wrap

Method •

Grab a wrap and spread some low fat cream cheese over the middle.

Ham

Low Fat Cream cheese

SERVES 1

•

Layer on the ham and lettuce on top.

•

Add the spring onions, cherry tomatoes and

Lettuce Cherry tomatoes

sweet corn on top

Sweetcorn Spring onion

•

Wrap it all up and cut in half

This recipe was taking from: https://www.taste.com.au/recipes/hamcream-cheese-wraps/469b1daa-9853-

Classic BLT sandwich COOK 10 MINS

Ingredients Bacon - Sliced into 5 rashers

SERVES 1

Method •

Toast the two slices of bread.

•

While the bread is toasting cut the fat from

Lettuce Tomato Cut into thin slices

the bacon and grill or fry the it until crisp,

Brown Bread Two slices

taking care not to burn it.

Mayo Or cream cheese, or mus-

•

tard

Once the toasted bread is ready, spread with desired condiments.

•

Layer one slice of toast with the lettuce, tomato slices, and bacon. Add black pepper as desired. Top with other slice of toast.

This recipe was taking from: http://allrecipes.co.uk/consent/?dest=/ recipe/18276/blt.aspx

Healthy Turkey Chilli COOK 1 HOUR

Ingredients 1 onion

SERVES 4

Method •

Heat a tablespoon of oil in a large frying pan or saucepan.

3 cloves garlic

500g turkey

•

Peel and roughly chop up the onion. Peel then mince or finely chop up the garlic.

1 tin kidney beans 1 small tin sweetcorn

1 tin/carton chopped tomatoes

•

Fry the onions and garlic for about 5 minutes

•

Add the turkey mince and fry until white all

1 tbsp chilli powder

over

2 tsp cumin •

1 tsp paprika

Add in the kidney beans, sweetcorn and chopped tomatoes, mix well.

1 tsp oregano salt and pepper

•

Add in the spices and stir in.

•

Bring to a boil then reduce to a simmer for 3040 minutes, covered, to allow everything to blend together.

This recipe was taking from: https://www.allrecipes.com/ recipe/80969/simple-turkey-chili/

•

Serve!

This chilli will last for days and makes for a nice for a nice lunch time meal too.

Simple Spag Bol COOK 30 MINS

Ingredients 1 tbsp olive oil 1 small carrot, chopped 1 onion, chopped

Method •

Heat the oil in non-stick frying pan

•

Tip in the carrot and the onion and cook for 5 mins to soften

•

Scoop out the tomatoes from the can and add to the pan, and cook for 5 mins more.

•

Pour over the tomato juice and basil, then simmer for 15 mins

•

Whizz together in a blender until smooth.

•

This sauce can be frozen for up to 3 months.

•

Heat through with the Multi mince.

•

Cook the spaghetti according to pack instructions.

•

Reserve some of the cooking water, drain and tip the pasta into the pan along with the sauce.

•

Toss together, thinning with pasta water, if needed,

•

Serve with the extra basil leaves on top and the breadcrumbs.

400g can plum tomatoes ½ bunch basil, plus extra leaves, to serve

½ recipe Multi mince 400g spaghetti or other long pasta 25g toasted breadcrumbs

This recipe was taking from: https://www.bbc.com/food/ recipes/

SERVES 4

Chicken & mango stir fry COOK 30 MINS

Ingredients

SERVES 4

Method •

Trim the roots and tops off the spring onions and slice diagonally.

a small nugget of root ginger

•

Peel and grate the ginger and crush or finely chop the garlic.

1 garlic clove

•

Cut the mango lengthways on either side of the stone, then peel off the skin and chop the flesh into cubes.

•

Slice the chicken into thin strips.

•

Heat half the oil in a large frying pan or wok.

•

Add the chicken and stir-fry for 4-5 minutes until lightly coloured.

•

Remove from the pan with a slotted spoon and transfer to a plate.

•

Heat the remaining oil in the pan and add the spring onions, ginger and garlic.

•

Stir-fry for 30 seconds, then add the mango and vegetables and stir-fry for a further 1 minute.

•

Return the chicken to the pan and splash in the soy and chilli sauces.

•

Stir until evenly mixed, then cover and cook for a further 2 minutes until the chicken is tender and the veggies are slightly softened.

1 bunch spring onions

1 ripe mango 450g boneless skinless chicken breast 4 tbsp vegetable oil 350g bag fresh stir-fry vegetables 3 tbsp soy sauce 1 tbsp sweet chilli sauce rice or noodles, to serve

This recipe was taking from: https://www.bbcgoodfood.com/ recipes/2398/chicken-and-mangostir-fry

Chicken Curry in a Hurry COOK 40 MINS

Ingredients onion 1 large ginger red chilli 1, diced ground coriander ½ tbsp ground cumin ½ tbsp medium curry powder ½ tbsp red peppers 2, seeded and diced skinless chicken breasts 4, diced cauliflower 1 small, cut into florets chopped tomatoes 400g tin

SERVES 4

Method • Chop the onion and add it to 1tsp ginger the red chilli with a splash of water in a small blender, •

Tip into a pan, and bring to a simmer,

•

Add the spices with a pinch of salt,

•

Allow to cook for 2 minutes

•

Add the peppers, chicken and cauliflower,

• Stir it all together and cook for another 5 minutes.

baby spinach 200g •

Add the chopped tomatoes,

•

Add 100mls of water to the pan.

• Simmer for 25 minutes until the chicken is cooked through.

This recipe was taking from: https://www.bbcgoodfood.com/ recipes/1993658/homestylechicken-curry

•

Stir in the spinach until it wilt’s.

•

Season, and serve in bowls.

Classic lasagne COOK 1 hr 40 mins SERVES 6

Ingredients 2 tbsp olive oil,

Method •

To make the meat sauce, heat 2 tbsp olive oil in a frying pan and cook 750g lean beef mince in two batches for about 10 mins until browned all over.

•

Finely chop 4 slices of prosciutto from a 90g pack, then stir through the meat mixture.

•

Pour over 800g passata or half our basic tomato sauce recipe and 200ml hot beef stock. Add a little grated nutmeg, then season.

•

Bring up to the boil, then simmer for 30 mins until the sauce looks rich.

•

Heat oven to 180C/fan/160C/gas 4 and lightly oil an ovenproof dish (about 30 x 20cm).

•

Spoon one third of the meat sauce into the dish, then cover with some fresh lasagne sheets from a 300g pack. Drizzle over roughly 130g ready-made or homemade white sauce.

•

Repeat until you have 3 layers of pasta.

Cover with the remaining 390g white sauce, making sure you can’t see any pasta poking through.

•

Scatter 125g torn mozzarella over the top.

•

Arrange the rest of the prosciutto on top.

Bake for 45 mins until the top is bubbling and lightly browned

750g lean beef mince 90g pack prosciutto 800g passata 200ml hot beef stock a little grated nutmeg 300g pack fresh lasagne sheets 520g ready-made white sauce 125g ball mozzarella, torn into thin strips

This recipe was taking from: https://www.bbcgoodfood.com/ recipes/10602/classic-lasagne

Healthy Snacks Nuts are an ideal nutritious snack. They contain the perfect balance of healthy fat, protein and fibre. They contain about 180 calories in a 1 oz (28 grams) serving, on average. They also taste great and don't require refrigeration, so they're perfect for carrying with you when away from home.

Red Bell Pepper with Guacamole Although all bell peppers are nutritious, red peppers are highest in antioxidants like beta carotene, capsanthin and quercetin. They're are also rich in vitamin C. Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack's calorie count under 200.

Greek Yogurt and berries Plain Greek yogurt and berries make a delicious, nutrient-dense snack.

In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.

Berries are one of the best sources of antioxidants around. You'll get a good variety of antioxidants if you consume a mixture of different coloured berries.

Combining 3.5 oz (100 grams) of plain full-fat Greek yogurt with half a cup of mixed berries provides about 10 grams of protein and less than 150 calories.

Apples and peanut butter Apples are high in fibre and polyphenol antioxidants that improve gut health and reduce heart disease risk.

Peanut butter may have additional benefits for heart health. It has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides.

A medium apple with 1 tablespoon of natural peanut butter provides a nice balance of sweet flavour with crisp and creamy textures at under 200 calories.

Healthy Snacks Celery sticks with cream cheese Celery contains luteolin, an antioxidant that reduces inflammation and may also help prevent cancer.

Adding cream cheese turns the celery sticks into a delicious and satisfying snack.

Five small celery sticks with 2 oz (60 grams) of cream cheese contain less than 200 calories.

Dark chocolate and Almonds Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids.

Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight.

Both dark chocolate and almonds are high in magnesium. One ounce of each provides about 300 calories in total, depending on cocoa content.

Cucumber and hummus Cucumbers contain cucurbitacin E, a compound that may have anti-cancer effects.

Hummus is made from chickpeas, olive oil and garlic, which reduce inflammation and may improve heart health.

One cup of sliced cucumbers dipped in 3.5 oz (100 grams) of hummus has about 180 calories.

A piece of fruit Healthy snacks don't need to be complicated. Just a single piece of fruit can be incredibly satisfying.

Examples of fruit that are portable and can be eaten with almost no preparation include bananas, apples, pears, grapes, grapefruit and oranges.

All these recipes where taking from: https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss#section3

5 Day Challenge Monday

Tuesday

20 Squats

25 sumo Squats

20 sec Plank

25 sec Plank

20 Crunches

25 Crunches

20 Jumping Jacks

25 Tuck Jumps 25 side Lunges

20 Lunges

25 sec wall sit

20 sec wall sit

5 Push Ups

5 Push ups

Wednesday

Thursday

Reference this information too

30 Goblet Squats

35 Squat Jumps

30 Sec High Plank

35 sec side Plank

30 Crunches

35 Crunches

30 Jumping Jacks

35 Tuck Jumps

30 Lunges

35 Rev Lunges

30 sec wall sit

35 sec wall sit

6 Push ups

6 Push Ups

Friday 40 Squat to shoulder press

40 sec Up, Down Plank 40 straight leg Crunches 40 Jumping Jacks 40 Lunges 40 sec wall sit

Useful Resources & Information Healthy Eating •

Safe Food Healthy Eating: https://www.safefood.eu/Healthy-Eating.aspx

•

Healthy Eating Guidelines Ireland : http://www.healthyireland.ie/health-initiatives/heg/

•

Irish Nutrition and Dietetic Institute: https://www.indi.ie/

•

Ireland’s Obesity Policy & Action Plan https://health.gov.ie/wp-content/uploads/2016/09/A -Healthy-Weight-for-Ireland-Obesity-Policy-and-Action-Plan-2016-2025.pdf

•

A recommended list of student cook books—https://www.independent.co.uk/extras/ indybest/books/cookbooks/best-student-cookbook-vegetarian-gluten-free-healthy-veganbudget-a7320321.html

Physical Activity

•

Get Ireland Active - http://www.getirelandactive.ie/

•

National Guidelines on Physical Activity—https://health.gov.ie/wp-content/ uploads/2014/03/active_guidelines.pdf