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Chicken tray bake, feta tart and spicy tofu: three delicious and speedy student recipes
Chicken tray bake, feta tart and spicy tofu: three delicious and speedy student recipes

The Guardian

time08-07-2025

  • General
  • The Guardian

Chicken tray bake, feta tart and spicy tofu: three delicious and speedy student recipes

A student meal should be quick, nutritious and delicious. These recipes tick those boxes. There's a puff pastry spinach and feta tart that will impress your housemates, a garlicky chicken tray bake that saves on washing up, and a nutritious, filling peanut butter tofu perfect for getting you through evenings of revision. Give them a go! This tart uses a nifty roll of readymade puff pastry as well as frozen spinach, creamy ricotta and lots of tangy feta cheese. Serve with a big crunchy salad. Prep 20 minCook 30 min Serves 6 Cost per portion £1.04 (without optional and to-serve ingredients) 400g frozen chopped spinach 250g ricotta 200g feta cheese, crumbled 2 large eggs, lightly whisked with a fork ½ tsp dried chilli (optional)½ lemon, zested 1 x 320g pack ready roll puff pastry 2 tbsp sesame seeds, optional Salad – cucumber, tomato, lots of green leaves, to serve Defrost the spinach then tip it into a clean kitchen cloth and squeeze out all the liquid you can. Tip it into a mixing bowl. Add the ricotta, two-thirds of the feta, about half the beaten egg, the dried chilli, lemon zest and some seasoning. Heat the oven to 200C (180 fan)/390F/gas 6. Line a flat baking tray with baking paper. Unravel the pastry carefully on to the paper. Score a border around the edge of the pastry, about 1cm wide. Fill the middle with the spinach mix, leaving the border empty. Smooth it down with a spoon and crumble over the rest of the feta. Brush the border with the remaining egg then sprinkle with the sesame seeds. Bake for 30 minutes until golden and puffed up. Serve with the salad. You'll be the envy of your fellow housemates with this moreish garlic butter chicken and wedges – all cooked in the oven for ease. If you don't like spice, simply leave out the cajun seasoning. Prep 30 minCook 35 min Serves 4 Cost per portion £1.38 (without to-serve ingredients) 2 large baking potatoes (850g), each cut into 10 wedges 3 tbsp vegetable oil 2 large skinless and boneless chicken breasts 2 eggs, whisked with a fork50g plain flour 70g dried panko breadcrumbs 1½ tbsp cajun spice 70g unsalted butter 1 garlic clove, finely grated ½ small bunch parsley, finely choppedPeas or broccoli, to serve Bring a pan of salted water to the boil. Add the wedges and boil for 10 minutes then drain through a colander and set aside for 10 minutes in the colander. Heat the oven to 220C (200C fan)/425F/gas 7. Heat the oil in a large-lipped oven tray or two smaller trays for 10 minutes. Once hot, toss the wedges in the oil on the tray/s. Toss through 1 tbsp cajun spice and some salt. Bake for 12 minutes. Meanwhile, cut the chicken into strips. Toss each one in flour, followed by the egg then coat it in the breadcrumbs. Place the chicken in the tray/s, sprinkle with remaining cajun spice and return to the oven for 20 minutes. Heat the butter in a saucepan, add the garlic and cook over a low heat for 3 minutes then stir in the parsley and a pinch of salt. Once the chicken and wedges are cooked and golden brown, pour the garlic butter over everything. Serve with peas or broccoli, if you like. This vegan bowl is packed with creamy nut butter, red peppers and chunks of tofu. Make a batch, eat half for dinner then reheat the rest for lunch the next day. Prep 20 min Cook 15 min Serves 2 Cost per portion £2.06 (without to-serve ingredients), or £2.25 (with rice and broccoli) 2 tbsp vegetable, sesame or olive oil 1 block extra-firm tofu, cut into big chunks 2 garlic cloves, thinly sliced 1 red pepper, deseeded and roughly chopped 1-2 tsp mild chilli (depending on how spicy you like it!)1 tbsp tomato puree 100g peanut butter 1 tbsp soy sauce 1 tbsp agave or honey 1 tbsp rice or white wine vinegar 300ml water 30g salted peanuts, chopped2 spring onions, chopped To serve Cooked rice Cucumber or broccoli Heat 2 tbsp of oil in a large frying pan. Add the tofu and fry over a high heat for 6 minutes, turning regularly until golden brown. Remove with a pair of tongs or a fork and set aside on a plate. Add the garlic and chopped pepper to the pan and fry for 2 minutes over a high heat then stir in the chilli and tomato puree and fry for a further 2 minutes. In a bowl, mix together the peanut butter, soy, vinegar and agave or honey. Add the peanut mixture to the pan then slowly stir in the water. Bring to a simmer and stir in the tofu. Cook for 5 minutes. Serve with rice and finish with chopped peanuts and spring onion. This is delicious with some cucumber or broccoli on the side. For more guidance on the right course for you, check out the Guardian university league tables for 2025. The Guardian league tables for 2026 will be out on 13 September in print and online

Stuffed barbecue squid with nduja
Stuffed barbecue squid with nduja

Irish Times

time05-07-2025

  • General
  • Irish Times

Stuffed barbecue squid with nduja

Serves : 2 Course : Lunch or Dinner Cooking Time : 5 mins Prep Time : 15 mins Ingredients 100g spinach 1tbs capers 5 anchovies Handful basil leaves, chopped 80g sundried tomatoes, chopped 40g feta cheese, crumbled 6 baby squid tubes, cleaned (ask your fishmonger) 4tbs olive oil 2tbs nduja paste Juice and zest of half a lemon Start by making the spinach stuffing. Place a large pot of boiling water on the heat and add the spinach. Blanch for 30 seconds, then strain. When the strained spinach has cooled slightly, squeeze any excess liquid out, then roughly chop it and add to a large bowl. Add the capers, anchovies, chopped basil, chopped sun-dried tomatoes and the feta and mix together to combine. Preheat the barbecue to a high heat. Spoon the spinach mix into the cleaned squid tubes until full and then they're ready for the barbecue. Place the stuffed squid tubes on to the barbecue and cook on high for two minutes, turn and cook for one minute until evenly charred, then remove. In a small saucepan, add the olive oil. Stir in the nduja and heat on a medium heat for about a minute to melt down the nduja through the oil, then remove from the heat. Place the charred squid tubes on a serving plate and glaze with the nduja and olive oil over the top. Finish with a squeeze of lemon juice and some lemon zest.

The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians
The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians

Yahoo

time30-06-2025

  • Health
  • Yahoo

The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians

Reviewed by Dietitian Karen Ansel, M.S., RDNVisceral fat is deep belly fat that can raise the risk of diabetes, heart disease and more. Eating carotenoid- and fiber-rich vegetables may help protect against this harmful fat. Spinach is packed with these compounds, making it a top choice for reducing visceral fat is the type of fat that lies deep in the abdomen and around the middle of the body. It's linked to a long list of chronic health conditions like type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits like exercise, sleep and stress management can play a key role in the amount of visceral fat your body accumulates. So can the foods you eat, especially vegetables. While many vegetables can help protect against this stubborn belly fat, dietitians say the best one of all is spinach. Read on to find out what makes this leafy green so powerful, plus other simple tips to reduce troublesome visceral fat. Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxanthin. 'Carotenoid-rich vegetables like spinach can potentially reduce visceral fat by increasing fat oxidation and reducing inflammation,' says Molly Synder, RDN, LDN. For instance, one study found that people with the highest serum concentrations of carotenoids in their blood, including lutein and zeaxanthin, had less visceral fat than people with the lowest levels. 'Carotenoid-rich vegetables [like spinach] are high in fiber and water, which promote fullness, reduce calorie intake and improve cholesterol levels often linked to visceral fat,' says Diane Han, M.P.H., RDN. In fact, research has found that people who eat a fiber-rich diet carry less visceral fat than those who consume little fiber. And spinach is a tasty way to get it. One cup of cooked spinach provides 4 grams of fiber or 14% of the 28-gram Daily Value. People with obesity tend to have lower levels of carotenoids in their blood. However, research shows that higher carotenoid levels could help reduce their visceral and total body fat. For instance, one study found that when people's blood carotenoids rose, their body fat and waist circumference declined. While the exact reason isn't known for sure, carotenoids from foods like spinach may prevent the buildup of fat, including visceral fat. More research is needed to understand the exact mechanisms behind this process. But tossing some spinach into your salad or an omelet could be a tasty way to trim deep belly fat. 'Of course, carotenoids alone won't cause fat loss, but regularly including carotenoid-rich vegetables like spinach in meals, along with protein, fiber and healthy fats, supports a metabolic environment that can help reduce visceral fat over time,' says Anar Allidina, M.P.H., RDN. For even more visceral fat-reducing power, try these dietitian-approved strategies: Get Moving. Both resistance training and aerobic exercise may be beneficial for reducing visceral fat. Fortunately, you don't have to spend hours in the gym to reap their benefits. 'Even short daily walks after meals reduce belly fat and blood sugar spikes,' says Allidina. The most important thing is consistency to prevent muscle loss over time. Eat Enough Protein. 'Protein helps preserve lean muscle, supports metabolism and keeps you full,' says Allidina. The typical adult requires 0.36 grams of protein daily for each pound they weigh. For the biggest nutritional bang, eat a variety of protein-rich whole foods rather than supplements. And don't forget fiber-rich plant proteins like beans, tofu, edamame and lentils, which can benefit gut health and promote satiety. Manage Stress. Living a high-stress lifestyle without the tools to manage it can take a toll on your health and contribute to excess visceral fat. That's because stress increases cortisol, a hormone that promotes fat accumulation around the abdomen. Stress-management techniques that include mindfulness and relaxation may help keep cortisol in check. 'Try deep breathing, yoga, journaling, time in nature or anything else that helps you feel calm and present,' says Allidina. Limit Added Sugars. It's easy to eat too many added sugars, especially if you typically eat lots of highly processed foods or drink sugar-sweetened beverages. Trouble is, people who consume lots of added sugars tend to have more visceral fat than those who eat few added sugars. If you're wondering how much is too much, stick with the Dietary Guidelines for Americans recommendations of no more than 10% of total calories from added sugars. That's 50 grams of added sugars per day for someone who eats 2,000 calories daily. Visceral fat can spell trouble for your health in all sorts of ways. Fortunately, certain foods can help reduce visceral fat or prevent it from creeping up in the first place. And spinach is a great place to start. In fact, spinach is dietitians' favorite vegetable for reducing visceral fat. This nutritious leafy green is filled with carotenoids that may inhibit fat storage and fight visceral fat-promoting inflammation. It also provides fiber, which has been linked to lower visceral fat levels and helps keep you full and satisfied. Plus, spinach is super-versatile. Whether you like it blended into a smoothie, piled high in a leafy green salad, tucked into a sandwich or stirred into soup, pasta or eggs, there are countless ways to enjoy this good-for-you leafy green. So, toss a bunch in your shopping cart today! Read the original article on EATINGWELL

The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians
The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians

Yahoo

time28-06-2025

  • Health
  • Yahoo

The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians

Reviewed by Dietitian Karen Ansel, M.S., RDNVisceral fat is deep belly fat that can raise the risk of diabetes, heart disease and more. Eating carotenoid- and fiber-rich vegetables may help protect against this harmful fat. Spinach is packed with these compounds, making it a top choice for reducing visceral fat is the type of fat that lies deep in the abdomen and around the middle of the body. It's linked to a long list of chronic health conditions like type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits like exercise, sleep and stress management can play a key role in the amount of visceral fat your body accumulates. So can the foods you eat, especially vegetables. While many vegetables can help protect against this stubborn belly fat, dietitians say the best one of all is spinach. Read on to find out what makes this leafy green so powerful, plus other simple tips to reduce troublesome visceral fat. Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxanthin. 'Carotenoid-rich vegetables like spinach can potentially reduce visceral fat by increasing fat oxidation and reducing inflammation,' says Molly Synder, RDN, LDN. For instance, one study found that people with the highest serum concentrations of carotenoids in their blood, including lutein and zeaxanthin, had less visceral fat than people with the lowest levels. 'Carotenoid-rich vegetables [like spinach] are high in fiber and water, which promote fullness, reduce calorie intake and improve cholesterol levels often linked to visceral fat,' says Diane Han, M.P.H., RDN. In fact, research has found that people who eat a fiber-rich diet carry less visceral fat than those who consume little fiber. And spinach is a tasty way to get it. One cup of cooked spinach provides 4 grams of fiber or 14% of the 28-gram Daily Value. People with obesity tend to have lower levels of carotenoids in their blood. However, research shows that higher carotenoid levels could help reduce their visceral and total body fat. For instance, one study found that when people's blood carotenoids rose, their body fat and waist circumference declined. While the exact reason isn't known for sure, carotenoids from foods like spinach may prevent the buildup of fat, including visceral fat. More research is needed to understand the exact mechanisms behind this process. But tossing some spinach into your salad or an omelet could be a tasty way to trim deep belly fat. 'Of course, carotenoids alone won't cause fat loss, but regularly including carotenoid-rich vegetables like spinach in meals, along with protein, fiber and healthy fats, supports a metabolic environment that can help reduce visceral fat over time,' says Anar Allidina, M.P.H., RDN. For even more visceral fat-reducing power, try these dietitian-approved strategies: Get Moving. Both resistance training and aerobic exercise may be beneficial for reducing visceral fat. Fortunately, you don't have to spend hours in the gym to reap their benefits. 'Even short daily walks after meals reduce belly fat and blood sugar spikes,' says Allidina. The most important thing is consistency to prevent muscle loss over time. Eat Enough Protein. 'Protein helps preserve lean muscle, supports metabolism and keeps you full,' says Allidina. The typical adult requires 0.36 grams of protein daily for each pound they weigh. For the biggest nutritional bang, eat a variety of protein-rich whole foods rather than supplements. And don't forget fiber-rich plant proteins like beans, tofu, edamame and lentils, which can benefit gut health and promote satiety. Manage Stress. Living a high-stress lifestyle without the tools to manage it can take a toll on your health and contribute to excess visceral fat. That's because stress increases cortisol, a hormone that promotes fat accumulation around the abdomen. Stress-management techniques that include mindfulness and relaxation may help keep cortisol in check. 'Try deep breathing, yoga, journaling, time in nature or anything else that helps you feel calm and present,' says Allidina. Limit Added Sugars. It's easy to eat too many added sugars, especially if you typically eat lots of highly processed foods or drink sugar-sweetened beverages. Trouble is, people who consume lots of added sugars tend to have more visceral fat than those who eat few added sugars. If you're wondering how much is too much, stick with the Dietary Guidelines for Americans recommendations of no more than 10% of total calories from added sugars. That's 50 grams of added sugars per day for someone who eats 2,000 calories daily. Visceral fat can spell trouble for your health in all sorts of ways. Fortunately, certain foods can help reduce visceral fat or prevent it from creeping up in the first place. And spinach is a great place to start. In fact, spinach is dietitians' favorite vegetable for reducing visceral fat. This nutritious leafy green is filled with carotenoids that may inhibit fat storage and fight visceral fat-promoting inflammation. It also provides fiber, which has been linked to lower visceral fat levels and helps keep you full and satisfied. Plus, spinach is super-versatile. Whether you like it blended into a smoothie, piled high in a leafy green salad, tucked into a sandwich or stirred into soup, pasta or eggs, there are countless ways to enjoy this good-for-you leafy green. So, toss a bunch in your shopping cart today! Read the original article on EATINGWELL

Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists

Yahoo

time01-06-2025

  • Health
  • Yahoo

Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists

Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists originally appeared on Parade. A small tweak to your lunch routine may do wonders for your heart health thanks to its impact on your systolic blood pressure.A study published in Nutrients reported that dark, leafy greens like arugula, cabbage, chard, kale and spinach that are high in vitamins, minerals are amazing for your blood pressure. But there's one that cardiologists love the most when it comes to nutritional value and cardiovascular health benefits, particularly on systolic blood pressure.A quick refresher on blood pressure readings in case you need it: Your systolic pressure is the upper number on your blood pressure reading, which the American Heart Association explains is the measurement of the pressure of your blood pushing against your arterial walls when your heart beats. The bottom number is your diastolic blood pressure, which is the pressure your blood puts on the walls of your arteries when your heart is at rest in between out the best leafy green to toss in your lunch bag for a seriously big boost to your precious ticker.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Shoutout to our boy Popeye: It's spinach! "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates," Dr. Deepak Talreja, MD, cardiologist and clinical chief of cardiology at Sentara Health, tells Parade. "When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels."When your blood vessels are dilated and relaxed, Dr. Talreja explains, your blood flow improves and your vascular resistance, which is the resistance against blood flowing through your veins and arteries."This can lead to a modest reduction in systolic blood pressure," he also points out that multiple studies support the impact of spinach on systolic blood pressure, singling out one in particular. "A randomized crossover trial published inHypertension found that a diet high in nitrate-rich vegetables such as spinach significantly reduced both systolic and diastolic blood pressure in hypertensive patients, particularly when consumed regularly," he says. "The effect may be seen within hours of consumption and can persist with daily intake." That said, if you're on medication for any cardiovascular issue, spinach isn't a substitute for that! But in most cases, it absolutely can be a huge boon to your health. "Regularly incorporating fresh spinach into meals—whether in salads, smoothies or sautés—can be a simple, natural way to support healthier blood pressure and overall cardiovascular wellbeing," Dr. Talreja says. "While spinach alone won't replace medications or other proven treatments, it can be part of a broader dietary strategy aligned with the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets—both of which are associated with lower cardiovascular risk."Related: Whether You're Dealing With High Blood Pressure or Want to Avoid It in the Future, Here Are the 25 Best Foods to Eat There are so many—there's a reason it's most cardiologists' favorite food for protecting your arteries. According to Dr. Talreja, these are the main other ways spinach can contribute to your cardiovascular health. "Spinach is high in potassium, which helps counterbalance sodium in the diet and supports healthy blood pressure regulation," Dr. Talreja says. Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist "Adequate magnesium intake is associated with improved endothelial function and reduced risk of arrhythmias," he tells us. (Endothelial function means how well the thin inner lining of cells in your blood vessels work.) Antioxidants are so good for you in so many ways. Dr. Talreja says that spinach is particularly high in vitamin C, vitamin E and beta-carotene, all of which can reduce oxidative stress. Oxidative stress, in turn, can contribute to atherosclerosis (arteries clogged with cholesterol, fats and other substances) and vascular inflammation (damaged blood vessels).Related: "Folate is a B-vitamin helps lower homocysteine levels, which are linked to endothelial dysfunction and cardiovascular risk," Dr. Talreja explains. Dr. Talreja says this means it's great for weight control, blood sugar regulation and lipid management. You'll feel fuller longer when you eat it, which can also help prevent you from succumbing to cravings for less healthy snacks. Up Next:"Understanding Blood Pressure Readings." American Heart Association. Kapil, et. al. "Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study." Hypertension. Dr. Deepak Talreja, MD Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists first appeared on Parade on May 31, 2025 This story was originally reported by Parade on May 31, 2025, where it first appeared.

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