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Student Health Unit

​Recipes of The Month January/February


This Month as we are in the height of flu season and we want to build up our immunity I am linking the recipes with the recent information put on the Student Health webpage under Nutrition Links. We want to ensure we are getting adequate vitamins and minerals in our diet, therefore eating foods in season and foods with the rainbow effect that is colourful fruits and vegetables.
Rainbow Veggie Flatbread Pizza
Taste the rainbow with this delicious and healthier Rainbow Veggie Flatbread Pizza recipe.
Ingredients:

  • 1 package (2-piece) Stonefire naan / buy a plain cheese pizza if cooking isn’t your thing
  • 1/2 cup pizza sauce, homemade http://www.gimmesomeoven.com/perfect-pizza-sauce/ or store-bought / buy thinned tomatoes.
  • 1/2 cup shredded Mozzarella cheese
  • 4 cups chopped colorful veggies (I used broccoli, green peppers, yellow peppers, orange peppers, grape tomatoes, red onions and thinly-sliced purple potatoes, sweetcorn, green beans, olives,mushrooms) Pick and choose what you like and keep it colourful
  • 2 tsp. olive oil
  • 1 tsp. Italian seasonings
  • (optional toppings: grated Parmesan cheese, red pepper flakes)

Directions:
Preheat oven to 425 degrees F.
Lay out both pieces of naan in a single layer on a large baking sheet. Divide pizza sauce between the two pieces of naan, and use a spoon to spread it over the top of the naan. Sprinkle the cheese on top of the pizza sauce. Then layer the veggies in a rainbow pattern on top of the cheese. Drizzle or mist each pizza with a bit of olive oil.
Then sprinkle each pizza with the Italian seasonings. If you bought a plain cheese pizza just added all the vegetable toppings.
Bake for about 20 minutes, or until the veggies are cooked and the crust is slightly golden. Remove pizzas from oven, and sprinkle with optional toppings if desired. Slice and serve warm.

Perfect Oven Sweet Potato Fries
Sweet potatoes are an excellent source of vitamins and great for sustaining slow energy release. They are widely used by athletes and in all regular households now. They can be served with vegetables, meats, fish, eggs and chicken dishes. They are tasty and easy to cook. You will need:

  • one large sweet potato
  • sea salt (coarse)
  • Optional but tastes great paprika, turmeric (sparingly) freshly ground black pepper
  • good quality olive oil

This recipe takes about a half hour to make, and one large sweet potato can serve 2-3 people if it's a side.
They’re really easy to make too. Just cut them into wedges or rounds, toss with some olive oil, sprinkle with spices, and bake at a high temperature until lightly browned. So good!

Grilled Salmon with Tomatoes & Basil
Perfect quick and easy dish filled with omega 3 fish oils essential to healthy body and mind.
Ingredients

  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 whole wild salmon fillet/ salmon darnes
  • ⅓ cup plus ¼ cup thinly sliced fresh basil or flavourings in the house lemon etc.
  • 2 medium tomatoes, thinly sliced
  • ¼ teaspoon freshly ground pepper

Preparation

  • Preheat the oven/grill
  • Mash minced garlic and ¾ teaspoon salt on a cutting board with the side of a chef's knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
  • Measure out a piece of tin foil large enough for the salmon fillet. Coat the foil with cooking spray/ olive oil/butter (whatever is in the house). Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with ⅓ cup basil. Overlap tomato slices on top and sprinkle with the remaining ¼ teaspoon salt and pepper.
  • Transfer the salmon on the foil to the grill/oven. Grill/oven until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining ¼ cup basil.

Serve with extra vegetables such as spinach, sweet potato fries, and peppers.

Green Smoothie
Great for iron source and anti-oxidant properties ideal as a snack or breakfast.

  • 2 ripe medium bananas
  • 1 ripe pear or apple, peeled if desired, chopped
  • 2 cups chopped kale leaves, tough stems removed
  • ½ cup cold orange juice
  • ½ cup cold water
  • 12 ice cubes (optional)
  • 1 tablespoon ground flaxseed (optional)

Preparation
Place all ingredients in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary. Add varying fruits vegetables if you want, also don’t let the colour turn you off using nice fruits means you will never taste the green vegetables like spinach, kale.


​Recipe of the Month for Novemeber

Lets focus on breakfast!!!!

Breakfast is the meal a lot of people struggle with, whether it’s a timing issue for you or you simply don’t feel like eating first thing in the morning.

It’s a habit that’s worth breaking. Breakfast is one of the most important meals of the day. You have been asleep for the last 6-8 hours; no food has been consumed during these hours so in essence you have been fasting, now it’s time to break that fast with a nutritiously balanced meal. If you dodge breakfast, the next meal may not be until lunch, resulting in starving yourself for nearly 13 hours.

Skipping breakfast will have an effect on your energy, productivity, mood and potential your weight.
Eating in the morning releases chemicals to the brain and can also steady glucose levels throughout the day. A recent study from the University of Missouri found that having breakfast, particularly dishes high in protein, increased levels of dopamine (a brain chemical responsible for moderating impulses and reward), which may reduce food cravings and overeating later in the day.

Option 1:

Pancake

Ingredients (per person):
– 60g Oats
– 25g Whey protein (Optional particularly used for people exercising vigoursly)
– 1 Egg
– 1 tsp / 5g Coconut Oil
– 70g Greek yoghurt
– 50g Berries
– 1 tbsp chopped nuts
– Water

Method:

Place oats in bowl and lightly cover with water.  Microwave for 40 seconds.
Crack egg into oats in bowl.  Add scoop of protein if desired.
Mix really well with fork.  Heat coconut oil in pan.

Ladle oat mixture into pan to make palm sized pancakes.  Fry for 3-4 minutes or until lightly brown.
Flip sides, be careful, make sure the bottom is cooked enough to flip.  Transfer to plate and cover with any toppings, here are some examples Greek yogurt, berries and chopped nuts. This versatile dish is an excellent way to start the day.

Image result for pancake pictures  

Option 2:

Porridge with Fruit

Ingredients

  • 6 tbsp porridge oats
  • just under ½ x 200ml tub 0% fat Greek-style yogurt
  • ½ x 350g pack fresh/ frozen (leave to thaw overnight)blueberries
  • 1 tsp honey

Method:

  • Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
  • Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.

 

Option 3:

Healthier Hearty Omelet

Ingredients
  • 2 large eggs
  • 2 large egg whites
  • 1½ oz. turkey ham
  • 1 tbsp. Chopped flat-leaf parsley
  • ¼ tsp. salt
  • 2 tsp. oil
  • ¼ cup diced onion
  • ½ cup diced potatoes
  • 1 tsp. unsalted butter
  • 1 oz. shredded low-fat sharp cheddar cheese (1/4 cup)
  • 2 tbsp. fat-free sour cream (optional)

Method:

In a bowl, whisk eggs, whites, turkey ham, parsley, and salt.

  • In a non stick pan, heat 1 teaspoon of the oil over medium heat. Add onions and cook, stirring, 2 to 3 minutes. Add remaining oil, then add potatoes and cook, covered, stirring every few minutes until potatoes start to brown, about 5 to 6 minutes. Transfer mixture to a plate.
  • In the same pan, heat butter over medium heat, until just hot enough for a drop of water to sizzle. Pour in egg mixture; it should set immediately at the edges. Tilt pan to let uncooked egg run onto the hot skillet. Continue to cook until surface of omelet is no longer liquid.
  • Place onion mixture across center of omelet. Top with 2 tablespoons of the cheese. Fold egg in half over the filling and transfer to a plate. Sprinkle remaining cheese on top and serve.
  • Don’t forget you can add anything, mushrooms, peppers, tomatoes and no meat if that’s preferred.

Image result for omelete 

Think fresh, Buy Fresh and Be Healthy!!!!

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