Students don't have to eat junk food during crunch time
By: Bashair Ali
(Ella Olsson/Pexels)
It is one of the most stressful and busiest seasons for many Canadian post-secondary students — that's right, midterm week, the time of year when students spend their days cramming and their nights sleepless, trying to get everything done in one go.
Let's face it, post-secondary students can have poor eating habits. Factors like engaging in irregular dietary routines, meal skipping and low intake of fruits, vegetables and dairy come into play when you're a university student. What people my age will be eating or even if they will eat during this hectic time is beyond me. But have no fear! I'm going to share five quick and delicious meals you need to try if you’re low on ideas.
I usually have no clue what I'm doing when it comes to cooking. But a girl has got to eat, so below are a few of the meals I make when my mom hasn't cooked and I've run out of Walmart's pre-packaged "healthy" dishes. These easy recipes are perfect for anyone concerned about their eating habits or perhaps wanting to enhance some of the meals they cook at home. You can prepare them in no time, making them ideal for midterm season.
1. Healthy banana pancakes
One serving of healthy banana pancakes. (Bashair Ali/CanCulture)
Our goal during midterm season is to ensure we feel energized and ready for whatever is thrown at us. Since breakfast is the most important meal of the day, what better way to begin the list off than with some nutritious and modified pancakes? This recipe from Tasty that I have been using for years only requires five ingredients and is very simple to make. It is the perfect recipe for people who love pancakes but prefer a healthier alternative. For four servings, you will need:
2 ripe bananas
2 eggs
5 ml (1 tsp) vanilla extract
125 ml (1/2 cup) quick-cook oats
5 ml (1 tsp) cinnamon
Instructions:
Make a smooth banana puree by mashing them in a large bowl. Beat eggs and vanilla until blended, then add oats and cinnamon. The oats will soak up some liquid if you let the batter sit for a few minutes, making it easier to hold together and flip.
Add a scoop of the pancake batter to a skillet that has been coated with almond butter and heated to medium. Spread out evenly. The batter needs to be cooked for about 2 to 3 minutes until bubbles begin to form on top. You will need to flip the pancake and cook it for about 1 to 2 minutes until it is golden brown on each side.
You can top your pancakes with your favourite toppings (fruits, nuts, etc.) or drizzle a bit of honey on top instead of maple syrup!
2. A boiled egg, cottage cheese and cherry tomato sandwich with sriracha sauce
Your tastebuds will be satisfied with this delicious sandwich. (Bashair Ali/CanCulture)
Before you run away, hear me out. Initially, it might sound unusual as you read it aloud, but it isn't as bad as you think. You know when you complain to your parent(s) and say, "there's no food in the house!" Well, there is, and surprise, you're just too lazy to create a full meal. In fact, I created this contraption when my mother was out of town and I was so hungry that my stomach was about to eat itself. Here is what you need for one serving:
Your choice of bread (I used Rudolph bread)
1 egg
15 ml (1 tbsp) cottage cheese
Sriracha sauce (how much you want is up to you)
4 cherry tomatoes
Instructions:
Take a pot, fill it with water and add the egg. Place the temperature dial at 8 and set a timer for 10 minutes. Some people let the water boil first then lower the eggs into the pot, but it will just take longer for the eggs to finish boiling. I personally dislike waiting for my food, so my method is just the faster way. It’s your choice how you do it.
Toast your bread. I like mine golden brown, so I toast it for 4 to 5 minutes.
You can slice your cherry tomatoes in half while you wait.
Afterwards, run the egg under cold water, crack it open and slice it however thick or thin you like.
As soon as your bread is ready, spread the cottage cheese evenly across with a butter knife. On top of the slices of bread, place your boiled egg, cherry tomatoes and sriracha sauce.
3. Veggie tuna bites
Homemade veggie tuna bites. (Bashair Ali/CanCulture)
It's important for me to incorporate protein into my diet but some days — more like most of the time — I don't have time to cook a chicken steak or legumes like beans and lentils. That's where this meal comes in. Tuna comes in cans, which makes my life a lot easier. Here is what you need:
Canned tuna (I used 198g of Unico solid light tuna)
125 ml (1/2 cup) of lettuce
60 ml (1/4 cup) of shredded carrots
30 ml (2 tbsp) of mayonnaise
80 ml (1/3 cup) of green, red, and/or yellow peppers
A pinch of salt
A pinch of pepper
Crackers (I used Selection thin vegetable oven-baked crackers)
Instructions:
Open the can of tuna with a can opener, pour out the liquid content and set it aside.
After you have washed all your vegetables, chop up the lettuce and peppers into a bowl.
Combine the shredded carrots, tuna and mayonnaise into the bowl of vegetables and mix.
While mixing, add a pinch of salt and pepper. When complete, place spoonfuls of the mix on the crackers.
You can save some time by acting as if the tuna is a dip and picking it up with the crackers straight away. No double-dipping! The leftovers are plentiful when you use a whole tuna can.
4. Zucchini pizza bites
Start substituting dough with zucchini for your pizza bites. (Bashair Ali/CanCulture)
Rather than using refined carbs, these pizza bites replace them with nutrient-filled and fibre-rich zucchini. My take on this recipe by DamnDelicious only takes 15 minutes to make and tastes amazing. What you’ll need:
15 ml (1 tbsp) olive oil
2 zucchini, cut into 6mm thick rounds
Kosher salt and freshly ground black pepper, to taste
80 ml (1/3 cup) marinara sauce
125 ml (1/2 cup) finely grated mozzarella
15 ml (1 tbsp) Italian seasoning
Instructions:
Preheat the oven for broiling.
Cook over medium-high heat in a large skillet with olive oil. Using batches, cook the zucchini until golden brown, about 1 to 2 minutes per side, remember to flip as needed. Sprinkle with salt and pepper to taste.
On a large baking sheet, arrange the zucchini rounds. Top each of them with marinara and mozzarella. You can add your favourite toppings, including mushrooms, pineapples and more (yes, pineapples belong on pizza). I chose to keep it simple and just add mozzarella cheese. Feel free to customize the meal to your liking.
Then, bake for about 1 to 2 minutes until the cheese has melted.
Serve immediately, sprinkled with Italian seasoning if desired.
5. Walnut salad
This salad is fast and easy to prepare. (Bashair Ali/CanCulture)
It's hard to go wrong with a good salad. I've been adding different types of nuts to my salads recently, such as almonds. But I decided to try something I don't normally use for this recipe and I have no regrets. Compared to saturated fats, walnuts contain polyunsaturated fatty acids, providing extra nutrition to the salad. It takes me no more than five minutes to make, so it’s perfect for midterms. You will need:
125 ml (1/2 cup) of lettuce
Half a cucumber
10 cherry tomatoes
1 quarter of a green pepper
60 ml (1/4 cup) of shredded carrots
5 ml (1 tsp) of dry cilantro
A handful of walnuts
Your choice of salad dressing (I used poppyseed)
Instructions:
Wash all your vegetables.
Chop the lettuce, cucumber, cherry tomatoes and green pepper.
Add your vegetables and shredded carrots to a plate.
Sprinkle on dry cilantro and walnuts.
Drizzle with salad dressing.
I hope you're inspired to make tasty meals during midterms by some of these recipes.
