Red Thai Beef Curry and Quinoa

Red Thai Beef Curry and Quinoa

Super healthy and super filling! I'm a huge fan of Thai's curries and enjoy changing up the main meat to keep things exciting (I live a very sad life). The recipe is simple: slice the beef nice and thin, keep the sauce thick and throw in lots of healthy vegetable friends. Here's what you need:

(Serves 4)
1 x Pack Beef Frying Steak*
1 x Large Sweet Potato
1 x Onion
1 x Courgette
1 x can Coconut milk
2 x tbsp Red Thai Curry Paste
360g Quinoa**

*These are always pretty good value. Tesco's version here
**Tesco's version here

Total: £7.79
Per Serving: £1.90

Cooking Instructions:

• Fry the chopped Onion in a frying pan until soft
• Add the thinly sliced Beef Steaks and Red Thai Curry Paste for 2 mins. Then add the Coconut Milk, mixing all ingredients, and cook for 3 mins. Transfer to separate pan/oven dish
• Gently fry the diced Courgette and Large Sweet Potato until soft, then mix with previous ingredients
• Transfer to the oven (or cook on a low heat) until curry has reduced to a thick sauce
• Serve with cooked Quinoa.

Bargain!
Minimal washing up, minimal effort and great taste. This is perfect for throwing together for flatmates or freezing portions for lunch. Plus you now know what Quinoa is - but remember to pronounce it right when telling others (Keen-wah). Enjoy!

Breakfast: Huevos Rancheros

Huevos Rancheros

Try this new brunch recipe, perfect for weekends and a general crowd-pleaser. It was Fathers day this weekend, so I decided to treat the Dad to this gem! What was great was that this was a spontaneous brunch, as many of the ingredients are cupboard essentials, making it super cheap and easy to throw together.

Things you'll need:

Serves 2

1/3 Chorizo, sliced as you'd like

2 x Eggs

1/2 can Cannelloni Beans

1/2 can Chopped Tomatoes

1/2 Pepper 

Salt & Pepper

Hot sauce (Optional)

Coriander (Optional)

Price overall: £1.65

Per portion: 83p

Cooking instructions:

1. Heat the oven to 200 degrees.
2. Gently fry the sliced Chorizo and Pepper until soft
3. Then add the Chopped Tomatoes and drained Cannelloni Beans and bring to a simmer
4. Then transfer into individual oven-proof dishes and make a gap in the middle of the dish
5. Crack the egg into each dish and put in the oven for 12-15 minutes*

Serve with toast or a toasted tortilla.

*For the perfect runny egg, it's around 12 minutes - but keep your eye on them as times can vary!

The perfect brunch for an student-affordable price. This will keep you going right through until dinner!

Creamy Chicken with Asparagus & Tarragon

One Pan Creamy Chicken with Asparagus & Tarragon

'A light and low calorie chicken casserole with silky herb sauce, greens and baby new potatoes' BBC Good Food.

So I'm really into my 'seasonal food' recently, and decided to churn out some recipes perfect for sunny spring evenings. This is a super light dinner which is suitable to make one evening in and save the leftovers for lunches or if you're in a rush! The longer you cook this one-pan dish, the better it tastes: the chicken gets really tender and yummy, and the sauce thickens, making everything more creamy and delicious.

Note: All of these ingredients are currently in season - this means they are more reasonable in price!

Things you'll need:

Serves 4

• 4 x Chicken Thighs*
• 500g Baby Potatoes (Optional)
• 1 x Onion
• 175g Asparagus
• 3 x tbsp Low fat creme fraiche
• 350 ml Chicken Stock
• 2 x tsp Tarragon

* I used chicken breast, but the cheapest option is to use chicken thighs. Buy from frozen to save even more money! (Here).

Price Overall: £3.20
Per portion: 80p

Cooking Instructions:

1. Season the Chicken Thighs and pan fry along with the sliced Onion until brown. Transfer to a large dish (to fit the rest of your ingredients)
2. Then stir in the Chicken Stock and Creme Fraiche until combined in a creamy sauce
3. Add the sliced Baby Potatoes and simmer for 10 minutes. Then add the Asparagus and continue to cook for at least 10 more minutes.**

** Tip: Serve yourself a portion and keep the dish cooking as you eat - the longer you leave it the better (but don't burn it, obviously.)

 It's Spring! It's cheap! It's tasty! Get cooking and share your creation on Instagram using the hashtag #EasyPeasyStudentCooking

A Thai Cooking Lesson - Jamie Oliver's 'Recipease'

Jamie Oliver's 'Recipease'

Last week I ventured out of the office for a cooking lesson at Jamie Oliver's 'Recipease' restaurant, a birthday present courtesy of my University housemates. And I'm happy to say that this is something I would definitely recommend to anyone who cares about food (which I'm assuming you do, or you would not be reading this blog!)

The Jamie Oliver revolution is currently leading from the front of our food industry: he's got his own business, restaurant chain, books, online video database (foodtube), television production company (Fresh One Productions), his own programmes, AND he still manages to be churning out new recipes when he gets a spare moment. Pretty impressive. And what's great is that he's recognised (and is actively trying to help) a problem which is damaging our nation: bad food.

When entering Recipease, you are entering the world of Jamie. His name is everywhere: on all of the food products, his books (obviously), the knives, the furniture, even the aprons. We had a browse around what was on offer (we received 10% off, which reduced the price to an amount which made you gasp just that bit quieter) before meeting our chef who would take us through the lesson. In front of us were a whole array of fresh ingredients, as well as all the utensils we would need to cook our three-course meal. Jamie was kind enough to throw in a glass of wine for free, which is potentially a disastrous combination. That being said, I took a swig and picked up my freshly-sharpened knife to begin.

What was so great about the lesson was that we were taught not only how to cook the Thai recipes, but also general cooking skills. Things such as knife skills (how not to kill yourself when using a very sharp knife and get maximum results from your newly learned chopping techniques), where NOT to cut an onion to save yourself the mid-chopping tears, the easiest way to peel ginger, and which sorts of garlic are the ones you shouldn't eat before a big date (you catch my drift).

We then started on our three course Thai meal. This included a sweet and spicy prawn soup, sticky stir-fried beef with chillies and Thai basil, and long-stem broccoli with shrimp paste and a Thai inspired salad, finished with a coconut rice pudding with caramelized pineapple. The lesson operated on a watch-and-copy basis, although I have to admit we did start to get a bit cocky and work simultaneously with the chef (not advised). Inevitably she ended up 3 steps ahead of us whilst we were still chopping our onion and trying not to cry.

We made our own fresh Thai paste, which I'd never done before, and this contributed to two of the three courses. We created our sweet & spicy stock by infusing things like chilli and lemongrass. We were in a right mess handling our beef, which we covered in flour before pan-frying for crispness - I was really excited to show off my Jamie Oliver frying-pan 'toss', which I thought I'd mastered, but the pressure of the chef watching me meant I spilt a bit and felt embarrassed (I blame the wine.) After making a huge mess, being very immature with our fresh prawns and bantering with the chef, we produced a three course Thai feast.

We then sat and ate our Thai creation, taking any remains home with us to eat another time. The whole atmosphere Jamie has created is welcoming and social, tables scattered around, rustic handwritten chalk boards surrounding you, and a good playlist to cook along to (he might not have made that though.) All in all it was a fantastic new cooking experience which I would certainly do again (we're already eyeing up the Sushi lesson and the Mexican Feast!) Make sure you go - soon!

Our three course Thai Feast

Spaghetti with Chorizo, Kale, Black Beans & Lime

Spaghetti with Chorizo, Kale, Black Beans & Lime

I've made it my quest to try and inspire pasta lovers and draw them away from the shop-bought sauces, which cost you more and certainly don't contain the good stuff. Luckily, Buzz Feed was on hand to help me out, and this recipe was inspired by their article found here. Now I'm in full-time employment, I'm looking for quicker, easier dishes that I can throw together after work. Buzz Feed's recipe collection may well be appearing on Easy Peasy Student Cooking soon, so watch this space!


Things you'll need:
(Serves 2)

• 150g Wholewheat Pasta
• 50g Chorizo
• 2 x Large handful of Kale*
• 1/2 Can Red kidney beans
• 1 x Garlic clove
• 1/2 Lime

*That's right - my good friend Kale is featuring again. A large handful is an estimation, but as it wilts like spinach, it's best to go overboard than end up with small amounts.

Price: £1.10 per portion

Cooking instructions:

1. Cook the Wholewheat Pasta according to packet instructions
2. Meanwhile, gently fry the chopped Garlic and sliced Chorizo until golden brown
3. Then add the Red kidney beans to #2 along with some Lime juice to make the sauce (save a bit back for serving)
4. As you drain the pasta, wilt in the Kale with #2 
5. Add the drained pasta to the sauce and mix altogether. 

Coming in at just over £1 a portion, this wallet-friendly supper needs to be tried! The beans are a great source of protein, wholewheat pasta is a complex carbohydrate (your body prefers this, trust me), and Mr Kale is a superfood! This recipe has so many fresh ingredients, pasta no longer has to be boring!

Chorizo & Kale Hash

Chorizo & Kale Hash with fried egg

Unfortunately today I was faced with the saddening fact that the contents of my beloved fridge was one solitary egg. So, in order to claw my way through until the end of the working day, I browsed my favourite go-to database BBC Good Food to find a use for my mighty egg which would be quick and, more importantly, keep my costs low. This particular recipe is a 'triple threat': it's a mighty breakfast, a speedy lunch or a cheap healthy dinner. Take your pick and give it a go.

I initially thought Kale was some kind of strange fusion between a broccoli and something you might find in your garden, but once I put my insecurities aside and tried it, I never looked back. Kale even has it's own fan site (it's really that good for you): (http://www.discoverkale.co.uk/). So embrace the curly Kale and join the club.

Things you'll need:

(Serves 1)

• 100g Kale
• 1/4 Chorizo Ring (50g)
• 1 x Egg
• 4/5 x Baby Potatoes (Or 1 x Potato)
• 1 x Shallot (or small onion)

Price per portion: £1.35

Cooking Instructions:

1. Slice your potato(es) into bitesize chunks and par-boil in boiling water for 5-7 minutes until tender. Then drain.
2. In a frying pan, fry the shallot and sliced chorizo until soft. Then add the drained potatoes and crisp up the edges (about 5 minutes).
3. Add the Kale handful by handful. I found it was similar to spinach in that it shrinks to half the size once it hits the heat. 
4. Finally, create a gap in the middle of the pan and break the Egg. Continue on the heat until cooked.

The final great thing about this recipe is you can combine it with any leftover bits: onion, cherry tomatoes - it's one of those dishes you can throw just about anything into and it will work (because Kale won't argue with your other ingredients: he is a super versatile and healthy friend to us all.)

Whether you want to start your day on the best possible foot or, like me, need to improvise something with leftovers, this dish is for you. Healthy, quick, and under £1.50 per portion! 

Peanut Butter Banana Bites

Peanut butter banana bites

If you're impartial to a treat every now and again, here is a cheap and (relatively) healthy snack that's a real crowd-pleaser. Slices of banana combined with peanut butter, dipped in melted dark chocolate and left to freeze. A well-known and widely blogged healthy treat which doesn't break the bank.


Why Peanut Butter is secretly great for you: Not only does peanut butter contain high levels of protein which promotes muscle development, but it also contains high amounts of monounsaturated and  polyunsaturated fat which reduces your hunger levels and keeps you going for much longer. Every morning I combine my peanut butter with slices of banana on wholemeal bread and it never fails to comfortably keep me going right up until lunch.

Which one you should buy: Generic brands of Peanut Butter are not particularly good for you. I recommend Whole Earth Organic Peanut Butter (website here) which can be found in all major supermarkets. Whole Earth tastes slightly different to your supermarket brands which you might be used to, but this is because it has no added sugar and has 97% roasted peanut content (good news!) The only down-side to my favourite Peanut Butter is that it can be quite expensive when it isn't on offer. So, if you're really short on pennies this month, I suggest the Sainsbury's 'Be Good To Yourself' peanut butter, which is also tasty and nutritionally apt.

Things you'll need:
(Serves 2)

• 2 x Fresh Bananas
• 2 x Tbsp Peanut Butter
• 1 x Dark Chocolate pack*

* You will only need 3-4 squares of dark chocolate per banana bite, so depending on the amount your making, you probably won't need all of this.

Total cost: Max £1.44
Per serving: Max 72p each

Instructions:

1. Thickly slice the banana and spread on the peanut butter, then add another banana slice to sandwich it all together.
2. Meanwhile, melt the dark chocolate.
3. Dip each individual banana bite into the melted dark chocolate and put on baking paper. Once all have been covered, transfer the bites to the freezer. Within 20 minutes they'll be ready to eat!

Keeping these in the freezer will allow the banana to stay fresh for longer - keeping them in the fridge doesn't always work! At under a pound per serving, this is a well-known healthier way to indulge in those post-meal sugar cravings as well as being well within a student budget.

Sugar vs Fat: Is there an answer on the Horizon?

Twin doctors Chris and Xand Van Tulleken go on month long high-fat and high-sugar diets

Last Wednesday evening, BBC Two brought us the latest take on our nation's obesity epidemic. Two twins, identical in genetics as well as body composition, abused their bodies on a month-long dietary experiment to tackle one of the hottest questions in nutrition: Which is the enemy - Fat or Sugar?

The battle across the pond leave Americans thinking sugar is the enemy, whilst us Brits put the blame on fat. These two twins decided to wholly devote their diets to one or the other for an entire month, to try and draw conclusions over which country is right. The concept was interesting, despite the experiment demonstrating some extreme eating habits which no one would ever do. One twin was only allowed to eat foods which were high in sugar and had virtually no fat (sweets, carbohydrates, fruit), whilst the other had to eat high fat food with virtually no sugar (butter, eggs, meat, cheese, no fruit/veg allowed.) Would you do either? No, I don't think so.

Whilst maintaining their new diets, the twins conducted some other experiments to test their theories, such as a physical endurance test which was won by Twin sugar, as they proved you can excercise much more dynamically on sugar than you can on fat. Then there was the hunger test, which demonstrated that fat suppresses hunger whilst sugar doesn't, so Twin fat conquered. The science behind the latter experiment was related to the 'hunger hormone' (called gherlin) which is affected differently by fats and sugars: Twin sugar had a high carbohydrate diet, finished his meal and still felt hungry, whereas Twin fat felt fuller quicker, and therefore couldn't finish his meal. So despite being able to excercise more dynamically on sugar, you will ultimately eat less if your diet consists of more high fat foods to suppress hunger. Conclusion drawn. Or not: they established that one gram of fat has twice as many calories as a gram of sugar - back to square one again.

One stomach rumble and several contradictions later, my brain had been engulfed by scientific jargon and had almost switched off. The Twins had both lost weight on their obscure diets, and the television audience were huffing and puffing at the frustration of it (whilst tucking into their low fat yoghurt.) Twin sugar and Twin fat just could not come to a conclusion. And then, suddenly, they ditched the original sugar/fat hypothesis and realised the programme was not about sugar vs fat, but about rats and cheesecake. Here's why...

One scientist conducted his own experiment to find the true answer to the fat vs sugar debate. He fed his pet rats pure sugar and pure fat, and found they had a natural cut-off response to it so didn't return back for more. But, when he combined the two (he used cheesecake) the rats became addicted and couldn't resist going back for seconds, thirds, fourths (I know some of you are still with me here...) The deadly 50/50 combo is what sends us into addictive behaviour, as one of the programme experts explained: when someone says they're craving sugar, they're not craving a bowl of sugar are they? The same applies to someone tucking into a knob of butter - it just wouldn't happen. However, combining the two sends the human appetite into a frenzy: the ice cream, the biscuits, the cake, the creamy desserts. This is what causes our weight gain, they concluded.

So, whilst Twin sugar and Twin fat had endured a month of frankly revolting and borderline dangerous eating habits, the whole experiment was undermined by one scientist and his rats. But I suppose the message was to not be afraid of high sugar and high fat items, but do be afraid by the addictive 50/50 composite. So try to lay off the cheesecake.

You can watch Horizon: Sugar vs Fat on BBC iplayer here, for a limited time only.

Christmas leftovers: Bubble & Squeak

Bubble & Squeak

Christmas is the most expensive time of the year. The decorations, the presents, the endless booze, the trips to the pub - everything adds up. The festive cheer shared with family at Christmas is priceless, but unfortunately the food bill isn't. And most hosts will agree they will always overbuy, as it's better to have 'too much than too little.' So when you hit your post-christmas blues, pick yourself up by using up your leftovers and save your hosts a whole load of money! It's like Christmas dinner all over again - what's not to love?

Cooking Instructions:

1. Peel, chop, boil and mash an extra potato (or more, depending on how many you're feeding) - you need a lot of mash!
2. Chop up all your leftovers - turkey, gammon, roast potatoes, parsnips, mash, swede, and not forgetting the sprouts. Add small amounts of the bread & cranberry sauce.
3. Start frying the meats in a pan until it starts to brown, then add everything else (excluding the mash) and fry for 5 minutes, then add the mash and smooth it out to cover the base of the pan. 
4. The bottom will slowly become crisp, at which point you can create a hole in the mixture and break an egg into it. This will cook in between the bubble & squeak. 
5. Scoop the mixture out, it'll look messy and taste amazing. Crispy on the bottom, soft in the middle. Runny yolk of the egg to go with it. 

Next time you go to throw out your Christmas food, think again. This is something I did for my family for the first time this year, but it went down so well I think it'll be an annual money-saver!

Salmon, Coconut and Lime Parcels

Salmon, Coconut and Lime Parcels served with stir fried vegetables and rice

Here's a recipe I found on Tesco real food which I chose to accompany with as many vegetables as I could find in my fridge! I'm going to suggest a really simple way to cook this original recipe which allows you to add lots of vegetables without any extra effort! Also, the beauty of this dish is that you have the option to have rice, noodles or no carbohydrates at all. And taking only 20 minutes to put together, this super healthy supper has got to be tried.

Things you'll need:

Serves 2

• 2 x Salmon Fillet*
• 1/2 x Courgette
• 6 x Spring Onions
• 1/2 x Pepper
• 1/2 x Lime
• 1/2 x Chilli 
• 1/2 Can low fat Coconut milk

Price overall: £4.60

Per portion: £2.30

*Remember to use Frozen salmon fillets which are cheaper per portion!

Cooking Instructions:

1. Preheat the oven to 170 Degrees.
2. Slice all the vegetables lengthways thinly, as you would for a stir fry.
3. Tear two large rectangles of foil and place a Salmon fillet in the centre of each one. 

Salmon Parcels: before and after

3. Cover the Salmon with the sliced Pepper, Courgette, Spring Onions and Chilli, and pour half the Low fat Coconut Milk into each parcel to surround the salmon.

4. Bake in the oven for 15 minutes until salmon is cooked through and vegetables are tender

5. Serve with either Noodles or Rice and squeeze over your Lime for an extra bit of flavour just before you tuck in!

Cooking all the vegetables in the parcel means you have no washing up - wahoo! And the salmon poaches in the coconut milk and the vegetables are steamed on top. Delicious!

You have so many options with this dish, and it's perfect if you've had a few unhealthy days and want a bit of a detox - throw in extra vegetables like Pak Choi, Okra and Mushrooms (there's no such thing as too much veg!) Serve with brown rice or wholewheat noodles if you need the extra energy kick.