How to avoid getting hangry and eat healthier this year
You open the fridge. Look at everything. Close the fridge. Stare at the closed fridge. Reopen the fridge. There’s nothing to eat.
We’ve all been there. Most of the time, there’s food but none of it goes together. Half a cucumber, milk, and a questionable orange don’t scream appetizing. This disaster zone of a fridge usually happens because the last time you went grocery shopping, you were in a similar state and ended up buying a bunch of stuff that you wanted at the time rather than the basics you need to make a satisfying meal.
It’s time to break the cycle. This year, don’t rely on high-sodium, fatty, preservative-heavy shortcuts like microwave dinners, Kraft Dinner, and frozen foods. They don’t really taste good and they definitely don’t make you feel good—physically or mentally. Learn to “adult” like the mature university student you truly are by stocking up on these essentials and eating the way your body deserves.
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Fridge and freezer essentials:
Eggs
2 other proteins (e.g. tofu, cheese, legumes, beans, chicken, turkey, pork, beef, etc.)
Frozen fruit
Orange juice or a similar alternative that is high in Vitamin C
3 Vegetables (e.g. baby carrots, tomatoes, and something green)
Bread
Cereal
Yogurt
Milk (i.e. cow, soy, almond, rice,)
Butter, margarine, or equivalent
Pantry essentials:
Salt
White sugar
Black pepper
Paprika (or cayenne if you like more spice)
Cumin powder
Ground cinnamon
Dried basil
Balsamic vinegar
Extra virgin olive oil
Vegetable oil
Kitchen essentials:
Frying pan and flipper
Saucepan
Baking Sheet
Blender
Toaster
Measuring cups/spoons
Now that you’ve got your essentials, here are some quick and easy recipes you can make in your fully stocked kitchen.
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Breakfast when you’re running late:
Cereal
This one’s pretty self-explanatory. Just make sure to buy a healthier cereal that is high in fibre and low in added sugar. Also, if going for cow’s milk then try to get 2% milk. Whole milk is high in fat, which can increase your cholesterol, and 1% milk is a bit watery and isn’t the best for use in other recipes.
Smoothie
You can mix up all the things you want in your smoothie the night before and leave it in the fridge. In the morning, just pour it all into the blender and then a travel mug for a quick on-the-go meal. Berry smoothies are delicious and only require three simple ingredients: 1/2 cup of yogurt, a cup of orange juice, and a cup of frozen berries.
If you’re not eating enough vegetables, add half a ripe avocado (peeled and pitted) and a handful of baby spinach for a green smoothie. You may need to add more juice or a little water if it’s not blending easily. Once you make it a couple times you’ll figure out your own preferred combinations.
Breakfast when you have a little time:
Scrambled eggs on toast
Heat a frying pan over medium heat. Add a fat of your choice. Crack one to two eggs into a bowl. Add salt and pepper to taste. Use a fork to scramble the eggs. Pour in frying pan. Keep pushing into the middle of the pan until no longer runny. To make eggs extra creamy add one teaspoon of cream cheese into the pan before adding the eggs. Enjoy on toast.
Breakfast when you’ve got time to treat yourself:
French toast and bacon (i.e. pork, chicken, tofu, etc.)
Buy bacon that is lower in sodium and only has naturally occurring nitrites. Cook bacon according to instructions and set aside on paper towel. Break one egg in a bowl. Add 1/3-1/2 cup of milk, 1 tablespoon of sugar, and a pinch of salt. Mix well. Submerge slices of bread in the mixture. Cook the first side for 5 minutes, sprinkle with cinnamon, flip. Cook until liquid is not escaping when you press down on the toast with the spatula. Top with butter or syrup.
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Lunch when you’re running late:
Smashed avocado on toast
Put one avocado, peeled and pitted, into a bowl. Add a pinch of paprika or cayenne, 1/4 teaspoon of cumin powder, salt, and lime juice to taste. Mash the avocado using a fork. Enjoy on toast.
Lunch when you have a little time:
Hard-boiled egg and tomato sandwich
For the perfect hard-boiled egg, put egg into a pot so that it is submerged in cold water. Cover with lid and bring to a boil. Remove from heat and let sit for ten minutes (shorter for medium- or soft-boiled). Run under cold water and peel. Slice egg and tomato into slices. Season with salt and pepper. Serve on toast with butter or mayonnaise. Or, replace egg with deli meat or bacon that is low in salt and nitrites.
Lunch when you’ve got time to treat yourself:
Bean salad with balsamic vinaigrette
Open a can of mixed beans, drain, and rinse. Chop tomatoes, baby carrots, and a green of your choice (e.g. cucumber or green pepper). In a separate bowl, whisk together balsamic vinegar and extra virgin olive oil until incorporated. You can also add Dijon mustard, honey, or real maple syrup. Season with salt and pepper. Dress salad and enjoy.
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Dinner when you’re running late:
Emergency Salad Bag
Buy a ready-to-go salad bag with dressing and croutons for when you’re in a hurry. Or buy your own ingredients and keep them in single serve separate containers. These are some good ones: nuts (e.g. almonds or walnuts), seeds (e.g. sunflower or pumpkin), dried fruit (e.g. raisins or cranberries), a salad dressing (e.g. balsamic vinegar and olive oil), and a leafy green (baby kale or baby spinach are great options that can also be used in your green smoothies).
Dinner when you have a little time:
Marinated Protein
Put a couple tablespoons of oil in a large bowl. Add spices that you like from your pantry. You’ll already have cinnamon, cayenne or paprika, cumin, and salt and pepper. Add ½ a teaspoon of each and then taste and adjust by adding more of the flavours you like. Now dip chicken, tofu, or paneer and then cook in a heated and lightly greased frying pan. Cooking times will vary depending on the protein and what size it is cut. Always check that the juices are running clear and there is no pink when it come to chicken. While the meat is cooking, chop up some veggies for a healthy raw side salad and add some bread. If you have time earlier in the day or the night before, make the marinade with greek yogurt instead of oil and marinate for two hours to overnight.
Dinner when you have time to treat yourself:
Veggie Nachos
Preheat oven to 375 degree fahrenheit.
Chop one large tomato, three green onions, and anything else you like (e.g. one bell pepper, a handful of black olives, a small can of corn, etc.). Season with 1/2 teaspoon of ground cumin, 1/4 teaspoon of paprika or cayenne powder, and salt to taste.
In a medium saucepan, heat one to two tablespoons of oil. Add one chopped white or yellow onion. Cook until onion is translucent. Add one minced clove of garlic. Cook until onion and garlic begins to brown. Add red chilli powder, cayenne, or paprika and salt to taste. Stir in one can of refried pinto beans. Heat until bubbling. Remove from heat and add one tablespoon of ground cumin and stir.
Put tortilla chips on a baking sheet. Cover with heated pinto beans, one to two cups of grated marble cheddar cheese, and the veggies you chopped and seasoned. Bake in preheated oven until cheese has melted and chips are crisp.