Open Day - June 2017

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Saturday 25 November, 9am – 3pm (UG)

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Cooking for yourself

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Tired of trawling the internet for recipe videos that you can actually make? Worried that on a student budget you may not be able to afford '5 great ways to cook steak'? Well look no further. We've taken cheap tasty ingredients, mixed them with simple steps to create easy recipes and fantastic meals. Oh, and if all that fails there is always pasta.

Breakfast: fruity oats

Recipe

Ingredients

  • 1 mug of oats
  • 2 mugs of water
  • 2 tablespoons of yogurt
  • 1 teaspoon of cinnamon
  • A handful of dried apricots or fresh chopped apple

Method

  1. Place oats in saucepan, pour in water and add a pinch of salt. Boil and then simmer for five minutes, stirring every minute to stop oats sticking to pan.
  2. Pour into bowl and mix in cinnamon.
  3. Stir in your yogurt and sprinkle on apricots.

You could try…

Goji berries instead of apricots. Feel free to substitute the water with milk if you prefer.

What our nutrition expert says

"It’s important to ensure that the brain is fuelled appropriately. This should predominately come from carbohydrate sources as glucose, delivered in the bloodstream, is the brain’s primary source of fuel. Wholegrain such as porridge oats are preferred as these have a lower Glycemic Index (GI)."

Average price: 90p

Lunch: salmon pitta pockets

Recipe

Ingredients

  • 2 wholegrain pittas
  • 1 can of salmon
  • 1 stick of celery – finely chopped
  • 2 spring onions – chopped
  • 2 tablespoons of mayo

Method

  1. Toast pittas and leave to cool. They will be hotter than lava once they’ve popped up so be warned!
  2. Mix together salmon, celery, spring onions and mayo, whilst seasoning to taste.
  3. Cut the pittas in half, carefully open up and spoon in the salmon filling.

You could try…

Adding a few drops of Tabasco or chilli sauce to the mayo and adding a chopped chilli to the salmon to really help fire up the pockets.

Average price: £2

Dinner: sweet potato

Recipe

Ingredients

  • 1 tin of tuna
  • 1 medium sized sweet potato
  • 1 red pepper – neatly chopped
  • 1 small red onion – chopped
  • Teaspoon black pepper

Method

  1. Wash and scrub the potato. Dry, pierce with a fork, place on plate and microwave for nine to 10 minutes. Take out, dry the potato and plate. Then microwave for a further nine to 10 minutes. Set aside and cool.
  2. Add the tuna, red pepper, onion and black pepper to a bowl and mix well.
  3. Cut the spud in half and spoon on the mixture.

You could try…

Squeezing on some lime juice and topping with Greek yogurt. Don’t like fish? Try replacing the tuna with some roasted almonds or just add more veg.

What our nutrition expert says

"Regular consumption of oily fish (like tinned tuna, mackerel or salmon) and nuts contain essential Omega-3 fatty acids, which have been shown to play a role in optimal brain function.”

Average Price: £1.70

Drink: blueberry smoothie brain food smoothie

Recipe

Ingredients

  • 1 frozen banana
  • 110g blueberries
  • 200ml water

Method

  1. Place the banana, blueberries and water in a blender and blitz until smooth.
  2. For a runnier consistency, just add water until it’s to your preference.
  3. Pour into a glass and enjoy!

You could try…

Yoghurt instead of water for a creamier consistency. Or even add a tablespoon of freshly grated ginger for a little kick.

Average price: £1.30

Treat: chocolate mug cake

Recipe

Ingredients

  • 4 tbsp of self-raising flour
  • 4 tbsp of caster sugar
  • 2 tbsp of cocoa powder
  • 1 medium egg (beaten)
  • 3 tbsp of milk
  • 3 tbsp of vegetable/sunflower oil
  • Pinch of salt
  • Few drops of vanilla essence
  • 2 tbsp of dark chocolate chips, nuts or blueberries

Method

  1. Put all the ingredients in a bowl and whisk them all up – and add your optional chocolate chips, nuts or blueberries at the end.
  2. Split the mixture between 2 large mugs
  3. Microwave on high for between 1 and 2 minutes, we recommend checking it every 30 seconds so it doesn’t bubble over!  

Did you know?

Dark chocolate, nuts and blueberries are all excellent brain-foods, so making this cake will not only taste great but help with your revision!

Average price: 87p

All meals: pasta

Recipe

Ingredients

  • 500 g pasta
  • 4 cups boiling water

Method

  1. Place pasta and water in saucepan. Put on medium heat.
  2. Simmer for as long as it says on the packet.
  3. Drain and serve.

Did you know?

Don't like pasta? Try a different type. There are over 350 different varieties. 

Average price: 48p

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0121 331 5659

Matthew Cole

Senior Lecturer in Sport and Exercise Nutrition

School of Health Sciences;

As a registered sport and exercise nutritionist, Matt has provided nutrition support to a variety of elite athletes and teams, as well as being part of the anti-doping team at the 2012 London Olympic Games.