{"id":2524,"date":"2020-03-25T09:34:16","date_gmt":"2020-03-24T23:04:16","guid":{"rendered":"http:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/?p=2524"},"modified":"2020-03-25T09:34:16","modified_gmt":"2020-03-24T23:04:16","slug":"quick-simple-and-nutritious-meal-ideas","status":"publish","type":"post","link":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/2020\/03\/25\/quick-simple-and-nutritious-meal-ideas\/","title":{"rendered":"Quick, simple and nutritious meal ideas"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><em>Some timely nutrition advice from Rebecca Greco from\u00a0<a href=\"https:\/\/www.nourishadl.com\/\">Nourish Adelaide<\/a>. Bec used to run nutrition related programs here at Flinders and maintains a strong interest in student nutrition (i.e. nutrition for students, not how nutritious a student is).\u00a0<\/em><\/p>\n<hr \/>\n<p><strong>Quick, simple and nutritious meal ideas\u00a0 <\/strong><\/p>\n<p>Are you struggling with cooking a nutritious, simple and delicious meal with all of the chaos that is happening at university\u2026. and you know, the entire world!<\/p>\n<p>Trust me, you are not alone.<\/p>\n<p>Below are a few recipe ideas to help you eat something delicious \u2013 yet quick to whip up while studying at home.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Breakfast: Baked avocado egg and toast $4.94<\/strong><\/p>\n<ul>\n<li>Avocado: $3.00<\/li>\n<li>Egg: $0.44<\/li>\n<li>1 packet Aldi Chia seeds: $1.40<\/li>\n<li>Slice of wholemeal bread: $0.10<\/li>\n<\/ul>\n<p>Method: Preheat oven to 210\u00b0C (or fan forced oven to 190\u00b0C) degrees. Cut the avocado in half, remove the seed and with a spoon, scoop out enough flesh to ensure an egg sits in the avocado. Crack the egg into one half of the avocado, keeping within the edge of the avocado and sprinkle a pinch of paprika or black pepper. Place the avocado into a small baking dish to help it stand. Place the avo+egg in the oven for 18-20 minutes or until cooked. When the egg is cooked, remove the avocado and let stand for 2 minutes. Serve onto a plate and sprinkle some chia seeds and any green herbs you have (chives, parsley or Italian herb mix). Smash the leftover avocado onto a slice of toast.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-2525\" src=\"http:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood1small-1024x683.jpg\" alt=\"\" width=\"640\" height=\"427\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood1small-1024x683.jpg 1024w, https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood1small-300x200.jpg 300w, https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood1small-768x512.jpg 768w, https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood1small.jpg 1200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><strong>Lunch: Tuna and rice salad $3.90<\/strong><\/p>\n<ul>\n<li>Small can Woolworths tuna of your choice: $0.90<\/li>\n<li>1 x Woolworths microwavable brown rice: $1.00<\/li>\n<li>50g Baby spinach: 0.60<\/li>\n<li>1 x tomato: $0.40<\/li>\n<li>1 x cucumber: $1.00<\/li>\n<\/ul>\n<p>Method: Microwave the rice according to instructions and add into a bowl. Add in the tuna and mix. Slice the tomato and cucumber and add to the rice and tuna mix. Add the baby spinach.<\/p>\n<p>For a vegetarian or vegan option: Replace the tuna with falafel<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2526\" src=\"http:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood2.png\" alt=\"\" width=\"1012\" height=\"516\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood2.png 1012w, https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood2-300x153.png 300w, https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood2-768x392.png 768w\" sizes=\"auto, (max-width: 1012px) 100vw, 1012px\" \/><\/p>\n<p><strong>Dinner: Pesto pasta with peas, spinach and basil $4.10 <\/strong><\/p>\n<ul>\n<li>\u00bd packet of Woolworths spaghetti: $0.50<\/li>\n<li>1 jar Woolworths pesto: $1.95<\/li>\n<li>\u00bd 500g packet frozen peas: $0.85<\/li>\n<li>\u00bd packet Logan Farm frozen spinach: $0.80<\/li>\n<li>Fresh basil: from the neighbours garden \ud83d\ude09<\/li>\n<\/ul>\n<p>Method: Defrost frozen spinach. Cook pasta according to packet instructions. Microwave peas and defrosted spinach according to packet instructions. Drain the pasta and reserve a cup of boiling water from the saucepan. Tip the pesto into the pasta and stir with the boiled water. Mix the peas, spinach and basil leaves.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2527\" src=\"http:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-content\/uploads\/sites\/71\/2020\/03\/becfood3.png\" alt=\"\" width=\"183\" height=\"275\" \/><\/p>\n<p>Written by Rebecca Greco, Accredited Practising Dietitian, Flinders University Alumni and owner of Nourish Adelaide<\/p>\n<p><a href=\"http:\/\/www.nourishadl.com\">www.nourishadl.com<\/a><\/p>\n<p><a href=\"http:\/\/www.instagram.com\/nourishadl\/\">www.instagram.com\/nourishadl\/<\/a><\/p>\n<p><a href=\"http:\/\/www.facebook.com\/nourishadl\/\">www.facebook.com\/nourishadl\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Some timely nutrition advice from Rebecca Greco from\u00a0Nourish Adelaide. Bec used to run nutrition related programs here at Flinders and maintains a strong interest in [&hellip;]<\/p>\n","protected":false},"author":492,"featured_media":2511,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9983],"tags":[10027,2859,10028,10026,10025],"class_list":["post-2524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-breakfast","tag-dinner","tag-lunch","tag-meal-ideas","tag-recipes"],"_links":{"self":[{"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/posts\/2524","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/users\/492"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/comments?post=2524"}],"version-history":[{"count":0,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/posts\/2524\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/media\/2511"}],"wp:attachment":[{"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/media?parent=2524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/categories?post=2524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-health-and-well-being\/wp-json\/wp\/v2\/tags?post=2524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}