Quick easy meal for busy medical students

Recipes and Food, Uncategorized

Med student life can be pretty busy. First you gotta wake up early for ward rounds (especially them surgical ward rounds) then long hours of ward work/tutes/studying which can all be super overwhelming.

So sometimes you might feel when you go home and you just want to sleep. But not to fear, no one will be skipping meals when you can make delicious healthy dinner within 15 minutes. Below is a tortilla recipe of my own when I feel like eating something that stimulates the taste buds but I want to keep things simple. These tortillas are packed with carbohydrates, fibre, protein, vitamins and minerals that will not only keep you full in the tummy but full of energy the next day.

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Serves: 6 tortillas

  • (If you want to make double the quantity to eat for tomorrow’s dinner – double the amount of minced beef, onion, tomato and lettuce)

Duration: 15 minutes

Difficulty: easy peasy

 

Ingredients:

250g of minced beef

1/2 onion

1 tomato

1/4 lettuce

1/2 can of broad beans

Premade salsa

3 tablespoons of tomato paste

1tablespoon of mixed herbs

Shredded cheese

6 tortillas

Salt

Pepper

Optional ingredients: corn, carrots, capsicum or anything else you like

 

Method:

  1. Dice the tomato and lettuce. Leave these on a plate which will be your salad plate.
  2. Heat up some oil in a small pot.
  3. Slice the onion and cook the onion in the small pot until almost golden
  4. Add the minced beef – stir until cooked.
  5. Mix broad beans into the pot.
  6. Add tomato paste + mixed herbs then season with salt and pepper to your liking.
  7. Simmer for 5 minutes.
  8. Heat the tortillas (20 seconds in the microwave should do the trick)
  9. Assemble your tortillas with the beef mixture, salad, cheese and salsa.
  10. Everything is ready for you to roll and eat! Enjoy! 
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Kimchi Fried Rice

Recipes and Food, Uncategorized

Kimchi is a traditional fermented dish eaten mainly in South Korea (but increasingly around

the world!). It is rich in dietary fibre, but low in calories – one serving provides more than

50% of the RDI of Vitamin C and carotene too! This recipe incorporates kimchi into an easy

fried rice dish, that can be made in large portions and eaten throughout the week 🙂

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Ingredients(Serves 1):

100g chicken

100g kimchi

1 tbsp gochujang*

1 tbsp soy sauce

2 tsp sesame oil

1 tsp salt

1 cup cooked rice

Finely chopped spring onion

Optional 1 egg (sunny side up or scrambled)

Optional sesame seed

 

Directions:

  1. Squeeze out the juice from the kimchi into a bowl. Add the gochujang (and more soy sauce if desired) and stir until the gochujang is completely dissolved.
  2. Chop the kimchi into bite sized pieces and set aside for later.
  3. Drizzle 1tsp sesame oil onto the rice and stir to break up any clumps.
  4. Cut chicken into thin strips. Add 1 tsp sesame oil, 1 tsp salt and soy sauce to taste. Mix well and leave for a few minutes. Heat vegetable oil on medium heat in a wok, add the chicken, and sesame seeds (optional). Cook until chicken is almost cooked through and set aside for later.
  5. Add garlic into the wok and stir for 30 seconds, then add the kimchi into the wok. Stirfry until kimchi is starting to brown and very fragrant.
  6. Add the chicken and mix with the kimchi. Add the rice and mix well. Stirfry for a few minutes – make sure the chicken is cooked thoroughly.
  7. Sprinkle with chopped spring onion and serve 🙂

*Gochujang is hot pepper paste, and can be found in the Korean food section of any Asian supermarket.

 

Stress Less Salad

Recipes and Food, Uncategorized

The start of semester two is always a little tough. The summer holidays are depressingly far away, but at the same time, those end-of-year exams are way too close for comfort. Maybe you’ve just started university this year and you’re still navigating the transition, or maybe the thought of 10-hour lecture days after mid-year break is filling you with dread. Maybe you’ve just moved out of home, and into the scary and perplexing world of cooking and laundry and rent.

Never fear – whatever it is that’s giving you grief, this scientifically proven* stress-less salad is sure to calm and re-focus your mind and body. You might also learn a thing or two about neurotransmitters.

*based on this article (link: http://www.health.com/health/gallery/0,,20909426_2,00.html) that I read online yesterday, and also the fact that I ate this salad for lunch and I feel really good right now.

 

Ingredients

  1. Two handfuls of baby spinach

Any green leafy vegetables contain folate, which makes dopamine, a pleasure-inducing neurotransmitter. Leafy greens also contain magnesium, which has a role in regulating emotions.

  1. A small handful of blueberries

Slightly expensive for a broke med student, but packed full of antioxidants and also delicious, so treat yourself a little! You can also use dried blueberries (or cranberries) – they’re sweeter and last longer in your pantry.

  1. Half a can of mixed beans

High-protein foods such as beans contain tryptophan, which helps produce serotonin, another neurotransmitter that regulates hunger and feelings of happiness and well-being. Beans are also great for your cardiovascular health, and are an excellent source of slow-release energy.

  1. Some crushed pistachios

You only need to buy a few of these from the bulk foods section of the supermarket. Pistachios are thought to reduce acute stress by lowering blood pressure and heart rate. Take them out of their shells, wrap them in some glad wrap or a tea towel and beat them with a moderately heavy object to crush (this act in itself can be stress-relieving). Alternatively, you can use any other nut or seed.

  1. Quarter of an avocado

The good fats will satisfy your lunchtime hunger and conjure up comforting memories of holiday brunches.

  1. Dressing

You can easily whip up a vinaigrette dressing by putting 2 parts olive oil and 1 part vinegar in a bowl, plus some salt and pepper. Beat vigorously to combine (or use a salad shaker if you’re fancy).

 

Method

Toss everything together in a big bowl. Put the avocado in last so it doesn’t become squashed and coat everything in an unappetising green-brown goop.
That’s it! Enjoy!

Baked Oatmeal Cupcakes

Recipes and Food, Tips and Advice, Uncategorized

Adapted from Chocolate Covered Katie, http://chocolatecoveredkatie.com/2013/01/08/breakfast-oatmeal-cupcakes-to-go/

Stayed up late trying to draw out those metabolism pathways? Slept through your alarm? Running so late you barely have time to get dressed and brush your teeth, let alone eat breakfast? We know the feeling! But getting a nutritious breakfast in you before those early morning lectures is super important! These are perfect to whip up on a Sunday so that your breakfast-to-go is sorted on those hectic mornings!

Time: 25 min. Makes: 24-25 cupcakes.

Ingredients

  •      5 cups rolled oats
  •      2.5 cups mashed banana (measure once mashed)
  •      1 tsp salt
  •      Sweetener of choice (sugar, honey, agave) – add to taste.
  •      2.5 cups water
  •      ¼ cup + 1 Tbsp oil (coconut, vegetable, whatever  you choose)
  •      2.5 tsp vanilla extract
  •      Optional add-ins: mini chocolate chips, cinnamon, shredded coconut, chopped walnuts or almonds, dried fruit.

Method

  •      Preheat oven to 190°C, line 25 cupcake tins
  •      In a large mixing bowl combine all dry ingredients.
  •      In a separate bowl, combine and stir all wet ingredients (including banana).
  •      Mix two bowls together, pour into cupcake liners.
  •      Bake for 20 minutes.
  •      You can eat them straight away, or freeze and reheat as needed on those busy mornings!

Winter Chicken Soup

Recipes and Food, Uncategorized

With winter coming up and the cold and flu season starting, what’s better than a bowl of

warm delicious chicken soup? This soup is super easy to make and is packed with lots of

veggies. You can add more or less as you desire!

Ingredients:

1 kilo of chicken thigh fillets or legs

1 leek, halved and then thinly sliced

2 zucchini diced

1 large brown onion finely finely chopped

1 large carrot, peeled, finely chopped

2 celery stick, trimmed, finely chopped

3 garlic cloves, finely chopped

1/2 teaspoon black pepper

1L water

1L chicken stock

Optional: 300 grams of mushrooms, quartered

Optional: pasta

Salt

Optional: parsley or thyme

Method:

1. Place the chicken, leek, zucchini, onion, carrot, celery, garlic and pepper into a large

pot with 1 litre of water and another litre of chicken stock. Bring to boil on high heat.

2. Once boiling, reduce to a simmer and leave half uncovered for 45 minutes. Stir

occasionally.

3. Optional: you can throw in some pasta however long it takes for it to cook al dente.

That is, if your pasta takes 8 minutes to cook, throw this in 8 minutes before you

finish cooking the soup. You can also add mushrooms at this time.

4. Once cooked, remove the chicken from the soup and remove any bones. Roughly

chop this up and add back to soup. Season with salt and any fresh herbs.

Overnight Oatmeal

Recipes and Food

Often the mornings are a bit of a rush and breakfast can often be missed, even though we all know that having a healthy, nutritious breakfast is important to have an energetic and bright start to the day. Overnight oatmeal is a super easy way to prepare breakfast in advance so that when the morning comes and time is pressing, you can just grab a delicious, fast, homemade meal and head out the door.  This basic oatmeal recipe can be spiced up in 5 different ways, shown below – 1 for each day of the week, and is a great way to start your day on a positive and tasty note!

Thanks http://thedomesticgeek.com/archives/441 for this recipe!

For the basic oatmeal:

1/3 cup rolled oats

1 tbsp chia seeds

¼ cup Greek yogurt

¼ – ½ cup almond milk (soy, hemp, rice or dairy work too)

Carrot Cake

¼ cup carrot, shredded

1 tbsp maple syrup

2 tbsp pecan, chopped (optional)

¼ tsp cinnamon

Blueberry Lemon

1 tbsp blueberry jam

½ tsp lemon rind

¼ tsp vanilla extract

¼ cup blueberry

Chocolate Strawberry

1 tbsp honey

1 tsp cocoa powder

1 tbsp chocolate, shavings

¼ cup strawberries, hulled and sliced

Banana Nut

1 tbsp honey

1 tbsp natural nut butter

2 tbsp walnuts, chopped (optional)

½ banana, sliced

Pina Colada

1 tbsp honey

1 tsp coconut, shredded

1 tbsp almonds, slivered

¼ cup pineapple, diced

Combine all of the ingredients in a mason jar.

Add less milk or more milk based on how thick you prefer your oatmeal.

Shake well and refrigerate overnight.

Enjoy it cold, straight from the fridge or heat it up for a healthy, hot breakfast!

Lemon Melting Moments (with raspberries)

Recipes and Food

They’re as delicious as they sound… and they’re simple to make!

For this recipe and more, visit: bunnehbakes.blogspot.com.au

Ingredients

Biscuit
175g unsalted butter, softened

1/4 cup icing (confectioner’s) sugar, sifted
1 teaspoon vanilla extract
1 cup plain flour, sifted
1/4 cup cornflour, sifted
Lemon Filling
75g unsalted butter, softened

1 cup icing sugar, sifted
3 teaspoons lemon juice
2 teaspoons finely grated lemon rind
Optional: 6-12 raspberries (fresh or frozen)

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Method

1. Preheat the oven to 180°C. Line a baking tray with baking paper.
2. Mix the butter, icing sugar and vanilla extract with an electric mixer, until the butter is pale and fluffy.
3. Add the sifted flour and cornflour to the butter mixture, and beat with a mixer until a smooth dough has formed.
4. Using the palms of your hands, roll teaspoons of the dough into rounds and place onto the baking tray. The biscuits will spread as they cook, so leave about 2 cm between each biscuit round. This recipe roughly makes 12 melting moments, but try to make an even number of biscuits.
5. Flatten each round slightly using a lightly floured fork. Bake for 7-8 minutes or until lightly golden around the edges. Transfer to wire racks to cool completely. For quicker cooling, place wire racks into the fridge.
6. To make the lemon filling, place the butter, icing sugar, lemon juice and rind into a bowl and beat with an electric mixer until the mixture is light and fluffy.
7. Spread the filling onto the underside of cooled biscuits. You may also like to put a whole or half raspberry in the middle of the lemon icing. Sandwich the other biscuit half on top. (You can also choose to pipe the filling on with a star piping tip! I recommend Wilton 1M)