Easy, cheap recipes.
Story by Tre Henderson and Isaiah Salevao | Design by Maddy Larson | Photos by Jakob Burnham
Whether it's a quick stir-fry or a simple sandwich, there are plenty of options for students who want to eat well without spending a lot of time or money.
By prioritizing healthy eating habits, students can set themselves up for academic success and a lifetime of good health.
Enhancing the Flavor
A big factor when it comes to recipes is finding the best seasonings and spices, something to give your food some flavor.
“Basic spices like salt, pepper, curry, ginger, cinnamon, red pepper flakes can help make bland dishes more exciting,” CWU Health and Science Professor Katy Williams explains. “Oil and vinegar can also be used in most cooking and makes a good last-minute salad dressing.”
Beyond seasonings, Williams points out foods like canned beans as good food to include in shopping lists. She explains that they are a good source of nutrients and can be used in a wide variety of dishes.
Ellensburg doesn’t have a variety of stores where you can find a number of ingredients and spices. According to Williams the best options are going to be Safeway, Fred Meyers and possibly the C-store in the SURC.
Building Your Meals
Once you find the right ingredients for your meal, try to find a base that can be paired with the main food item on your plate. Marissa Miles, registered and certified dietician, explains that no matter the dish, finding the base is the vital first step. For her, that includes choosing between rice and pasta
If you're looking for a quick and easy recipe that fulfills your nutritional needs, CWU Diatetic Intern Brad Green shares a recipe and the ingredients for his Peanut Curry Ramen Noodle dish.
Peanut Curry Ramen Noodle Recipe:
Brad Green, MS CWU Dietetic Intern
Ingredients:
Ramen noodle - 1 pack
2 C Water for boiling
1 Tbsp Peanut Butter
2 Tbsp Red Curry Paste (2 Tbsp curry powder)
½ cup frozen veg (whatever preference)
½ cup tofu (or other protein), diced large
1-2 Tbsp canola oil
For stove (need one small sauce pot, one small frying pan)
Directions:
Boil water and cook noodles for 1-2 minutes until softened, pull out the noodles and set aside
Add peanut butter and red curry paste (or 2 Tbsp curry powder) to water, simmer until thickened
Cook frozen veg and protein in separate pan, once cooked (about 5 minutes) add in ramen noodles - stir fry for 1 minute
Put veg/tofu into bowl and pour sauce over top
Low-Sodium option: use zero-half the ramen seasoning packet with Peanut Curry sauce
To Cook or Not to Cook
Another option for quick and easy recipes is meal planning. According to Everydayhealth.com, meal planning is the process of building a weekly menu of meals that fulfill your nutritional needs. It is budget friendly, and can be very helpful for individuals who don’t have much time to cook multiple meals throughout their day.
Williams has done meal planning multiple times and expresses how helpful it was for her. She has some advice for those who are looking into meal planning.
“Whatever is your least busy day, put it on that day. I think it's very easy to plan out, it doesn't even need to be a whole week's worth, we'll just say it could be easily three to four days,” Miles says. “Two meals for three to four days, you can also do your snacks, plan out what you're going to have.”
Cheap Meal Ideas
As people continue to lead busy lives, finding the time and energy to cook a wholesome meal can be challenging. However, there are many cheap and easy meal options that can help you stay on track with your health goals without breaking the bank.
Here are some cheap easy recipes that college students can cook everyday for a nice price.
Ramen noodles with an egg, frozen vegetables, and a splash of soy sauce.
Spaghetti with canned tomato sauce, garlic, and grated Parmesan cheese.
Quesadillas made with tortillas, shredded cheese, and canned black beans.
Grilled cheese sandwich with tomato soup.
Baked potatoes topped with shredded cheese, canned chili, or leftover chicken or ground beef.
Peanut butter and jelly sandwich with an apple or banana on the side.
Tuna salad sandwich with crackers and baby carrots.
These meals are affordable and can be made quickly and easily, perfect for college students who are short on time and money.
The key word there is time, college students are usually on a strict time schedule so they don't have time for a lengthy meal prep session.
These meals are meant for on the go and can easily be stored in a package or container type to take with you. College students may feel like they don't have time to make meals because of time constraints which isn't healthy.
Eating a balanced, healthy diet ensures that our bodies get the nutrients they need to function properly.
For students who feel like eating healthy on a budget is too expensive, here are some great cheap recipes that are easy to make:
Oatmeal with sliced bananas and cinnamon.
Scrambled eggs with spinach and whole grain toast.
Greek yogurt with berries and granola.
Avocado toast with a hard-boiled egg.
Whole wheat pita stuffed with hummus, cucumbers, and tomatoes.
Black bean and corn salad with diced bell peppers and a lime vinaigrette.
“I always do oatmeal. And that is something that you can easily just throw in the microwave, two and a half minutes, and then you just throw whatever you want on top of it,” Marissa Miles says.
Eating as a college student is extremely important the benefits are endless:
Improved Mental Performance
Better Physical Health
Increased Energy Level
Improved Mood
These are vital areas for students, especially when the amount of workload is heavy every week.
From school, work and personal life some people might just snack their way through life. With that you will have little to no energy to get through your day, causing everything to be affected in a negative manner.
College students don't have to break the bank or sacrifice nutrition when it comes to mealtime. With a little creativity and some basic ingredients, it's easy to make affordable, healthy meals that will fuel both the body and the mind.