The well-fed student: Stick with the seasons

If you are eating on a budget, it is always a good idea to eat in season – i.e. produce that’s currently being grown in the UK. Firstly, it’s CHEAPER, as there is a lot of it going spare, and on top of this seasonal fruit and veg are often on special offer. It hasn’t travelled far, so it’s fresher, and it’s also better for the environment, as it hasn’t had to be flown over from another country. In supermarkets they often put a big Union Jack on the packet or label to tell you it was grown in the UK, but you can also Google what’s currently in season.

Currently, in the winter months, there are a lot of root vegetables (parsnips, carrots, potatoes) going around, leafy greens like cabbage and kale, and apples and pears. Below I’ve given you two balanced, nutrient-dense meals using seasonal produce, both with a good balance of complex carbohydrates, protein and good fats, and plenty of veggie vitamins. You can substitute the apple with pear, and the kale with any other leafy green veg. Both recipes serve 1.

Apple and Cinnamon Porridge


1 apple.
2 teaspoons cinnamon.
50g oats (half a mug).
250ml milk or water (or a mixture).
1 tablespoon honey/maple syrup.
1 tablespoon chopped nuts – walnuts or almonds are great.


Grate half the apple and add to a saucepan with the cinnamon and a splash of water. Cook until soft.

Add the oats and the liquid to the pan and keep stirring until all the liquid is absorbed and you have a thick porridge. Then add your sweetener and mix it through.

Put the porridge in a bowl and top with the other half of the apple chopped up and the chopped nuts.

TOP TIP: If you want to get really fancy, whilst the oats are cooking you could caramelise the other half of the apple in some butter and cinnamon to top the porridge with!


Chilli Soy Kale Noodles with Fried Egg


Oil of choice (I use coconut oil which is delicious with this).
¼ teaspoon chilli flakes.
4 teaspoons soy sauce.
2 teaspoons of tahini or peanut butter.
Kale – a massive handful (about 50g – if you haven’t bought it ready-chopped then chop it up into bite-size pieces).
Rice noodles (enough for 1 person).
1 egg.
Fresh coriander and lime juice (optional).

Screen Shot 2016-03-02 at 15.54.44Cook your noodles.

Mix all of the tahini/peanut butter with half of the soy sauce in a small bowl/mug.

Fry the kale in the oil with the chilli flakes and the rest of the soy sauce until cooked, and then add the cooked noodles and the tahini/peanut butter mixture. Mix it all together.

In a separate frying pan, fry up an egg.

Serve the kale-y noodles with a splash of lime juice, sprinkle of coriander and topped with the fried egg and more soy sauce to taste.


Patsy O’Neill


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