Student Meals

Student Meals:

  • I’ve received countless emails and requests from you guys, mostly students, for some quick, easy and healthy meal ideas that are affordable as well! I felt it was so important to help with this – it really can be difficult to find nourishing options when you’re on the go or out of home, whether at school, uni or work. This series will equip you with the skills and inspiration you need to create your own meals and snacks from scratch – making it so much easier to get the nutrients your body needs without breaking the bank.
  • I would love to hear your own tips and tricks for creating easy and affordable healthy meals that work for you too!

Healthy Fried Rice Recipe w/ Kale, Garlic & Chilli- serves 2

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With just a few simple ingredients you can turn the not-so-healthy traditional fried rice into a superfood-filled complete meal.  Two new studies just reported that including more wholegrains into your diet, like brown rice, can considerably lower your risk of heart disease, cancer and type 2 diabetes! Not to mention, kale and garlic are super high in Vitamin-C – helping to keep those pesky Winter colds away. Add an egg for extra protein or top with some organic grilled chicken or salmon – yum!

Ingredients: 

  • 1 cup brown rice, uncooked
  • 1/2 onion, chopped
  • 2 garlic cloves, crushed
  • 3 cups kale, finely chopped
  • 2 tbsp tamari
  • 2 tbsp sesame/coconut oil
  • 1-2 organic, free range eggs (optional)
  • Chilli flakes (optional)
  • Sesame seeds and chopped spring onion, to top

Method:

  1. Cook the brown rice according to instructions, set aside.
  2. Heat the oil in a large saucepan over medium-low heat. Add the onions, stirring until soft and translucent (4-5 minutes). Add garlic and sauté for a further 2-3 minutes. Add the kale and stir until wilted.
  3. Add the rice and cook for another two minutes, stirring.
  4. At this stage, you may choose to add 1-2 organic eggs. If so, crack two eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
  5. Add the tamari and cook for another minute. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes and serve.

Healthy Chips and Dip- serves 4

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Healthy eating isn’t about deprivation or restriction – you can still have chips and dip on a Friday night! Just sub out traditional potato or corn chips for these super crispy carrot and parsnip wedges. Add a side of guacamole and you have a healthy and even tastier dinner side or snack!

 

Ingredients:

  • 3 carrots, peeled
  • 3 parsnips, peeled
  • 3 tbsp cold-pressed olive oil
  • 2 rosemary sprigs
  • 2 tbsp Za’atar spice blend (optional)
  • 1 avocado
  • Squeeze of lemon juice
  • 1 tsp chilli flakes etc. (optional)

Method:

  1. Preheat oven to 180°.
  2. Cut carrots and parsnips into chip shapes and arrange on a baking tray.
  3. Drizzle olive oil over chips and toss to coat.
  4. Sprinkle Za’atar spice over carrots and rosemary springs over parsnip.
  5. Season generously with salt and pepper. Place in oven and cook for 20-25 minutes, until crispy.
  6. Place avocado in bowl. Using a fork, mash until smooth. Add a squeeze of lemon juice, salt and pepper. Chilli flakes optional, but very much recommended.
  7. Remove chips from oven, assemble on a platter with Avocado Dip and enjoy!

Notes:

  • A hot oven is the key to crispy chips – make sure to preheat your oven properly before you put your veggie chips in.

Toast Two Ways – serves 1 

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Sometimes simple really is best when it comes to quick and easy nourishing meals. With just a few little additions – a hint of dukkah spice or a sprinkle of some crunchy maple-roasted pecans – your regular toast is taken to a whole new level of deliciousness. Enjoy

Cinnamon, Tahini and Banana with a Maple-Pecan Crunch

Serves: 1

Ingredients:

  • 1-2 slices of gluten free/wholegrain bread
  • 1-2 tbsp hulled tahini
  • 1 tsp cinnamon
  • 1 banana, sliced
  • For the Maple-Pecan Crunch: 1 tsp coconut oil, 1/4 cup pecans, chopped + 1 tsp maple syrup

Method:

  1. Add the coconut oil to a non-stick fry pan and heat on medium-high until melted. Toss the pecans in the maple syrup then add to the pan. Toast pecans until slightly golden and crunchy (5-7 minutes).
  2. Toast the bread until desired. Spread sliced banana over toast, drizzle with tahini, sprinkle cinnamon and chopped Maple-Pecan Crunch.

 

Avocado Smash with Dukkah Spices

Serves: 1

Ingredients:

  • 1-2 slices of gluten free/wholegrain bread
  • 1/2 avocado
  • 1-2 tbsp dukkah spice
  • 50g feta, crumbled (optional)

Method:

  1. In a separate bowl, mash the avocado and season generously with salt and pepper.
  2. Toast bread and spread over avocado smash. Sprinkle with dukkah spices and feta.

 

7-Minute Caulflower & Carrot Mash/Puree Recipe- serves 2

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There’s nothing more comforting than a steaming bowl of mash. My take on the classic has cauliflower and carrot – bumping up its nutritional value with a heap of essential vitamins – and my favourite spice to create the ultimate winter comfort dish. Enjoy with your protein of choice, (salmon, tempeh, chicken or slow-cooked beef)

 

Ingredients: 

  • 1 head of cauliflower, chopped into florets
  • 2 carrots, chopped
  • 1 tsp cumin
  • 2-3 tbsp olive oil
  • 1-2 tbsp boiling water
  • Salt, pepper, sesame seeds and chilli flakes

Method:

  1. Steam the cauliflower and carrots over a pot of boiling water for 7-10 minutes, until very soft.
  2. Add the steamed cauliflower and carrots to your food processor.
  3. Pulse in short bursts, adding the olive oil, salt, pepper and cumin to taste.
  4. Pour in the water so the ingredients start to puree/become mash-like.
  5. Add to a bowl and season with sesame seeds, cumin spice and optional chilli flakes.

 

Notes:

  • If you don’t have the cookware to steam your veggies, you can add them to a large pot of boiling water and boil them until soft. Then add to the food processor and continue on with the recipe!

Stuffed Sweet Potato with Goats Cheese, Lentils & Avocado- serves: 4

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There’s just something so comforting about a cooked sweet potato, filled with wholesome lentils, smashed avocado and soft, melted goats cheese. Perfect for chilly winter nights when you want a no-fuss, simple but nourishing dinner. Have fun with topping ingredients too – I love adding hummus, pesto or tahini to the mix!

Ingredients:

  • 4 sweet potatoes
  • 2 avocados
  • 2x 400g tins canned, organic lentils
  • 150g goats cheese, crumbled
  • Handful of pumpkin seeds (pepitas)
  • 2 tbsp parsley/coriander, chopped (optional)
  • 1 tbsp chilli flakes (optional)

Method:

  1. Preheat oven to 180°.
  2. Line a baking tray and place sweet potatoes on it, evenly spread. Using a fork, poke holes in each sweet potato.
  3. Place sweet potatoes in the oven for 45-60 minutes, until soft and cooked through.
  4. In a separate bowl, mash the avocado with a generous pinch of salt and pepper.
  5. Drain, rinse and dry lentils from can.
  6. Once cooked, remove sweet potato and allow to cool for 5-10 minutes. Cut in half and scrape about half of the sweet potato flesh out of the peel using a spoon, leaving enough room for the lentils, avocado and goats cheese.
  7. Fill each sweet potato with lentils and crumble goats cheese over the top. Return to oven for a further 10 minutes, until cheese is golden.
  8. Meanwhile, evenly spread the pumpkin seeds on another lined baking tray and place in the oven for 5-10 minutes, until toasted and slightly golden.
  9. Remove sweet potato and top with avocado, toasted pumpkin seeds, chopped herbs and some chilli flakes!

Notes:

  • You can use any salty, soft cheese in this recipe – a nice marinated feta for example!
  • Save the leftover sweet potato for another meal – like making it into this delicious mash!
  • For my vegans, omit the goats cheese and sprinkle on some nutritional yeast before you eat

Easy Broccoli Stir-Fry with Sesame and Chilli- serves 2-4

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This is one of the easiest and tastiest sides you’ll ever have – I swear! Just add your protein of choice (chicken, salmon or slow-cooked beef) and you’ve got the perfect, nutritionally-balanced meal that will leave you feeling satiated and your tastebuds singing!!

Ingredients:

  • 2 garlic cloves, minced
  • 1 tsp coconut oil
  • 2 small broccoli heads, cut into florets
  • 1-2 tbsp tamari sauce
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds
  • 1 tsp chilli flakes

Method:

  1. Heat coconut oil in a large non-stick frying pan.
  2. Add the minced garlic cloves and sauté until golden.
  3. Add the chopped broccoli and continue to sauté until it starts to brown.
  4. Add the tamari, sesame oil, sesame seeds and chilli flakes and continue to sauté until well-cooked. Add a splash or two of boiling water to help it steam.
  5. Once broccoli looks cooked and golden around the edges, plate it up on a board and add sesame seeds.

Creamy Broccoli (Vegetarian) Pasta- serves 2

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This dish just proves how deliciously indulgent healthy food can taste. And it’s so detox friendly! Just omit the parmesan and you have a completely dairy-free, gluten-free and guilt-free delicious winter meal!

 Ingredients:

  • 2x organic broccoli heads
  • 1/4 cup milk of choice
  • 3 tbsp olive oil
  • 1 tbsp parmesan cheese shavings (optional)
  • Salt, pepper, chilli flakes – as desired
  • 1 packet of Mung Bean or Brown Rice Pasta
  • Grated parmesan and chopped basil, for topping

Method:

  1. Steam or boil the broccoli heads until soft and then cut them into florets.
  2. While the broccoli is steaming, boil the pasta in a pot of water on the stove.
  3. When the broccoli is cooked, add the broccoli to a food processor. Slowly add in the milk, olive oil and warm water – add enough warm water so that the broccoli becomes pureed.
  4. Add the seasoning and parmesan to the broccoli while it is being pulsed in the food processor.
  5. Strain the pasta once cooked and add to a bowl.
  6. Add the broccoli sauce to the pasta in a bowl. Top the pasta with extra parmesan and chopped basil.

Easy Green Eggs- serves 1

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When you need a meal that’s ready in a flash – this is my go-to. It’s great for breakfast, lunch or dinner and can be made using whatever green veggies you have in the fridge – I love kale, spinach and Brussels sprouts most! Add some pesto or chilli flakes to finish it off – yum!

 Ingredients:

  • 1 organic, free-range eggs
  • 1/4 leek, chopped
  • 2 garlic cloves, minced
  • 2 cups of mixed green veggies
  • 1 tbsp coconut oil
  • 1 tsp salt
  • 1 tsp chilli flakes

Method:

  1. Melt the coconut oil in a saucepan on medium-heat.
  2. Add the leek and garlic to the saucepan and sauté for 2-3 minutes, until leek turns translucent.
  3. Add greens to the saucepan and sauté until wilted/well-cooked.
  4. Crack the egg into a separate bowl.
  5. Make a hole in the centre of the greens and slowly pour in the egg so it sits in the middle. You may want to reduce the heat so that the egg cooks through.
  6. Cook for 5-7 minutes on low heat, until the egg white has set but the yolk is runny.
  7. Remove from heat and serve on to plate, top with chilli flakes and a generous pinch of salt.

Notes:

  • Adjust the cooking times of the greens depending on what you’re adding – while spinach or kale don’t take too long to wilt, Brussels sprouts take 3-4 minutes to brown.