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Ensuring you’re eating nutritious meals when you have a tight budget can be tricky. But with a bit of know-how you can serve up versions of student classics – like baked beans on toast – that are packed with extra goodness.
Deakin University Bachelor of Food and Nutrition Sciences/Bachelor of Commerce graduate Desi Karandaglidis says beans are a good vegetarian substitute for meat. ‘They contain a lot of protein and will help keep you fuller for longer,’ she says. She points out that adding baby spinach will provide a rich source of iron and antioxidants, which help to fight free radical damage.
Throwing in vitamin-C-rich tomatoes will help boost immunity – essential when you have a hectic schedule. Finally, chilli is an important addition. It’s a superfood with more vitamin C than oranges. ‘Other health benefits include fighting sinus congestion, aiding digestion and helping to relieve muscle and joint pain,’ she says.
220g baked beans
1tsp olive oil
1 garlic clove, finely diced
1 small red chilli, deseeded and chopped
400g diced tomatoes
1tsp ground paprika
pinch of salt and pepper
handful of baby spinach
2 slices of bread
100g fetta cheese
small bunch of chives, chopped
1) Chop the chives, garlic and chilli and set aside.
2) Heat the oil in a small pot. Add garlic and chilli and sauté until aromatic.
3) Add the tomatoes, followed by the beans.
4) Simmer covered over low-medium heat until sauce slightly thickens.
5) Add paprika and stir, then add salt and pepper to taste.
6) Stir in a handful of baby spinach.
7) Pour the bean mixture into a heatproof dish. Use the back of a large spoon to make an indent in the sauce, then crack an egg into it.
8) Put the dish under a griller for around five minutes, or until the egg is cooked to your liking.
9) Toast the bread and cut into soldiers.
10) Sprinkle chives and fetta on top of the dish, and serve with toast soldiers on the side.
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