FYI Student

Recipe Book

Created by FYI and IT Tralee Students

Union

CREATED BY FYI AND IT

TRALEE STUDENTS UNION

Here are some top tips from Bord Bia to stay healthy
during your time in IT Tralee:
Stretching the budget?

Fresh is best

Plan meals for the week

and make out your list
based solely on your
plan

Skinless chicken or
turkey fillets, minced
beef, lamb or pork

Look for fresh foods

on special offer
Buy in bulk and freeze
extras if you can
Cut out expensive
convenience items like
pre-cut vegetables

Seasonal fruit,
vegetables and herbs
Fresh fruit juice
Sliced ham or turkey
Milk, cheese and
yoghurts (low fat)
Eggs

Cupboard essentials
Tinned fish, tomatoes,
tomato puree, peas
and beans
Tomato and herb based
pasta sauces
Pasta and rice
High fibre or wholegrain
breakfast cereals
Olive oil

Wholegrain bread
and rolls

Frozen foods

Bord Bias Ten Foods for Better

Health
1 OATS
Just a bowl of
heart-healthy
soluble
fibre for breakfast
(unsweetened
oat-based muesli
or porridge) will
fill you up until
lunchtime

2 OILY FISH
Salmon,
mackerel, herring
and fresh tuna
are rich in
essential fatty
acids, important
for a healthy
heart, brain and
body.

3 BANANAS
Full of potassium and
fibre which
are both essential for
good health, bananas
are the ultimate
convenient nutritious
snack for boosting
energy levels

4 POTATOES
A good source of
vitamin C and
fibre (if you eat the
skin!), potatoes
are versatile,
inexpensive and
a great source of
carbohydrate

5 TOMATOES
Good sources of
Vitamin C and
beta-carotene
and are by far
the richest
source of
lycopene, and
important
weapon in the
fight against
cancer.

6 SPINACH AND

7 EGGS
Full of protein, B
vitamins, iron, zinc
and Vitamins A, D
and E.
They also contain
choline and
biotin for healthy
skin and hair

8 YOGHURT
Low fat live
probiotic
yoghurts
contain very little
saturated fat
& lots of friendly
bacteria
that are
absorbed
through the gut
wall
enhancing the
immune system

Frozen vegetables
Frozen fruit e.g. berries,
perfect for adding
to smoothies
Prawns or un-breaded
fish cutlets
Frozen yoghurt or sorbet

Source: Bord Bia Healthy Eating Planner Available at: goo.gl/OlGZUv

10 GARLIC

GREEN LEAFY
SALADS
Packed with betacarotene and rich in
lutein and zeaxanthin.

9 BEEF
Rich in iron and zinc.
The iron in meat is 7
times more easily
absorbed than it is
from vegetables.
Also a good source of
chromium, necessary
for insulin to function
properly in order to
control blood glucose
levels.

Vegetable Goulash

Spanish Omelette
Serves: 4
Preparation time: 40 minutes
Cooking time: 40 minutes
Utensils needed: Casserole Dish

Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Utensils needed: Frying pan.

This gorgeous stew is super simple to make.

Rustle up this veggie classic in under 30 minutes.

Ingredients

Ingredients

carrots chopped
medium potatoes chopped
mushrooms sliced
courgette sliced
3 dessertspoons sweetcorn
2 onions, finely chopped
1 clove of garlic, finely
chopped
400g can of chopped
tomatoes

1 dessertspoon of vegetable oil

400g can of chopped tomatoes
1 red and green pepper
4 dessertspoons tomato puree
dessertspoons paprika
pepper
1 dessertspoon of vegetable oil

Instructions
1. Pre-heat the oven to 190C / 375F / Gas Mark 5.
2. Cut the vegetables into bite-sized pieces.
3. Heat the oil and fry the onions and garlic in the oil for 5 minutes
and place in casserole dish.
4. Add the mixed vegetables to the frying pan for 5 minutes and then
add to casserole dish
5. Heat the tomatoes, tomato puree, paprika and seasoning in the
frying pan then add to the rest of the mixture in the casserole dish.
6. Cover the dish and put in the oven, after 20 minutes remove the lid
and stir, put back in the oven uncovered for a further 20 minutes.
Then serve.
Source: http://spunout.ie/health/article/vegetable-goulash

1 dessertspoon of vegetable oil

2 onions, chopped
1 chopped red pepper
pinch of salt if desired ground pepper
4 eggs
2 large potatoes boiled and chopped
1 dessertspoon chopped parsley

Instructions
1.
2.
3.
4.
5.

Heat 1 dessertspoon of oil in a frying pan.

Add the onions and cook until soft.
Add the red pepper, cook for 5 minutes.
Beat the eggs in a bowl. Add salt and ground pepper.
Stir the potatoes, parsley and fried vegetables into the egg
mixture.
6. Pour the egg mixture into the heated frying pan and spread
evenly to the edge.
7. Cook for 5 minutes until the egg mixture comes away from the
side of the pan.
8. Place the pan under a pre-heated moderate grill for about 3
minutes to cook the top of the omelette.
Source: http://spunout.ie/health/article/spanish-omelette

Pork Stir fry

Servings: 4
Preparation time: 30 minutes
Cooking time: 45 minutes
Utensils needed: Frying pan or saucepan

Servings: 4
Preparation time 30 minutes
Cooking time 15 minutes.
Utensils needed: frying pan.

Ingredients

1 dessertspoon of vegetable oil

1 chopped onion

1 red pepper deseeded and

sliced

Ingredients

450g pork pieces

2 dessertspoons soy sauce

1 clove garlic

2 teaspoons cornflour

1 onion

1 dessertspoon of vegetable oil

6 mushrooms

1 chicken stock cube

1 pepper

150mls of boiling water

2oz/50g sultanas

1 or 2 apples cored and peeled

1 medium carrot chopped
2 dessertspoons curry powder
1 dessertspoon flour
pinch of salt if desired pepper
1 low salt vegetable stock cube*
1pt / 575mls of boiling water
6 mushrooms sliced
Instructions

1 dessertspoon
dessicated coconut
(optional)

1 teaspoon brown sugar

1 teaspoon lemon juice
1 tin of peas/beans
1 dessertspoon chutney
(optional)

1. Prepare the mixture of vegetables. Wash them and chop into

cubes. Place in a saucepan.
2. Add the apple, lentils, lemon juice, coconut, sultanas, brown
sugar and chutney. Add 3 /4pt / 425ml of stock and boil for 20
mins.
3. Heat the oil and fry the onion until it is soft.
4. Stir in the curry powder, flour and remainder of stock.
5. Bring to the boil. Add this to the mixed vegetables and season.
Add the peas/beans.

2 carrots
Instructions
1.
2.
3.
4.
5.
6.

Cut pork into thin slices.

Cut onions into thin slices and chop garlic.
Slice mushrooms and cut carrots and pepper into thin strips.
Mix the 150mls chicken stock with the soy sauce.
Blend in the cornflour and mix to a smooth paste.
Heat the oil in a large frying pan. Add the pork and fry until well
browned.
7. Add onion and carrot to the pan and fry for 2-3 minutes.
8. Then add mushrooms and pepper to pork mixture and continue
frying for 2-3 minutes.
9. Pour the stock mixture into the pan and bring to the boil, stirring
all the time. Simmer for 5 minutes. Serve immediately with
noodles.
10. Add chicken to give the dish another flavour or alternatively you

Pesto Pasta Salad

Power Pancakes
Prep Time: 5 Min
Cook Time:5 Min
Serves: 1-2

Prep Time: 2 Min

Cook Time:8 Min
Serves: 2
We call these power pancakes
unlike regular pancakes, theyre
protein and fibre so theyll keep
and energised all morning.

This pesto pasta salad is so versatile you can eat it hot or cold. It makes
a great lunchbox filler.
Ingredients

80g whole wheat fusilli pasta

Tbsp of pesto
1 Tbsp of crme fraiche
3 cherry tomatoes, chopped in halves or quarters

Instructions
1. Cook pasta according to packet instruction.
2. Combine the pesto and crme frache.
3. When the pasta is cooked, drain it and mix through pesto and crme

because
high in
you full

Ingredients

100g cottage cheese

50g ( cup) rolled oats

2 eggs

teaspoon ground cinnamon

Small knob of butter or oil

Handful of blueberries

Natural Greek yoghurt, to serve

frache mix with the cherry tomatoes.

Source: http://www.ilovecooking.ie/recipe/pesto-pasta-salad/
Instructions
1. Blend the cottage cheese, oats, eggs and cinnamon in a food
processor or with a hand blender.
2. Put a non-stick pan over a medium heat and lightly grease with oil or
butter.
3. Pour in half the mixture to make one pancake.
4. Press in some blueberries all around the pancake and cook for 4-5
minutes on each side, until lightly golden.

Egg Salad Pita

Cheese Tuna & Sweetcorn Pasta Salad

Prep Time: 10 Min
Cook Time:8 Min
Serves: 1-2

Prep Time: 10 Min

Cook Time:N/A
Serves: 4

With a combination of protein, healthy fats and complex carbs this lunch
filler is a balanced, nutritious snack. It can be made in advance and
refrigerated for a few days.

Ingredients

Ingredients
2 mini pita bread
3 eggs, boiled
4 cherry tomatoes, quartered
2 spring onions, chopped
1 tsp mayonnaise
Pinch salt & pepper

o
Instructions
1. Toast pita just until they start to puff up, then leave to cool slightly
before cutting open to reveal the "pocket"
2. Roughly mash boiled egg in bowl with a fork, then add tomato, spring
onion, mayonnaise, salt and pepper and mix together
3. Stuff pita bread with egg salad mixture
Source: http://www.ilovecooking.ie/recipe/egg-salad-pita/

100g Cheese, grated

100g tinned tuna, drained
100g tinned sweetcorn, drained
2 tomatoes, diced
1 green pepper, diced
300g cooked pasta shapes of your choice
6 tbsp mayonnaise
a little water

o
Instructions
1. Combine all the ingredients apart from the water in a large bowl.
2. Gently mix to combine.
3. If necessary add a few drops of water at a time to get the desired
consistency.
4. Divide into 4 lunch boxes and serve.
Source: http://www.ilovecooking.ie/recipe/dubliner-cheese-tuna-sweetcornpasta-salad/

Easiest Ever Tomato Soup

Chicken & Broccoli Pasta

Prep Time: 5 Min
Cook Time:10 Min
Serves: 6-8

Prep Time: 5 Min

Cook Time:15 Min
Serves: 4

Made almost entirely from store cupboard ingredients, serve this soup
with toasted cheese sandwiches.

This creamy pasta is ready in minutes and is a simple but delicious midweek
dinner option.

Ingredients

Ingredients
350g penne pasta
tbsp olive oil
1 onion, finely chopped
2 cloves garlic, crushed
2 chicken breasts, finely sliced
120ml chicken stock
120ml double cream
250g broccoli, cut into small florets
tbsp wholegrain mustard

2 tbsp olive oil

onion, finely chopped
cloves garlic
680g carton tomato passata
1 tin chopped tomatoes
1 litre of chicken stock
1 tbsp basil, chopped

o
Instructions
1. Heat the olive oil in a large pan over a medium heat. Add the onion
and cook gently until soft. Add the garlic and stir for a minute or
two.
2. Add the passata, tomatoes and stock and bring to a boil. Reduce the
heat to low and simmer for 5 minutes.
3. Blend the soup until smooth, season with salt and pepper and stir in
the basil just before serving.
4. Serve in mugs, with a dollop of Crme Fraiche and a scattering of
basil.
Source: http://www.ilovecooking.ie/recipe/easiest-ever-tomato-soup

Instructions
1. Cook the pasta according to the packet instructions.
2. Meanwhile, heat the oil in a large frying pan and cook the onion and
garlic until the onion is soft. Add the chicken and cook for 5 minutes,
until it is cooked through. This will take about 5 minutes.
3. Add the stock, cream and broccoli. Simmer uncovered for about 5
minutes, until the broccoli is tender. Stir in the mustard. Drain the pasta
and stir through the chicken mixture. Cook over a low heat for a minute
to make sure that the pasta is well coated in the sauce, and serve.
Source: http://www.ilovecooking.ie/recipe/chicken-broccoli-pasta/

Crispy baked fish in tomato sauce

Servings: 4
Preparation time: 30 minutes
Cooking time: 30 minutes
Utensils needed: Shallow oven dish saucepan
Have this delicious meal made from scratch in
under an hour
Ingredients

Fish & Tomato Sauce

Topping

675g cod or haddock (filleted

and skinned)

small onion

50g white or brown

breadcrumbs (2 slices)

1 clove garlic

1-2 celery sticks

25g of low-fat grated

cheese

1 tin tomatoes

pinch of salt if desired pepper

1 level teaspoon sugar

1 teaspoon of vegetable oil

1 teaspoon of vegetable
oil

Instructions
1. Pre-heat the oven to 200C / 400F / Gas Mark 6.
2. Wash and dry the fish, then cut into neat pieces. Place in a lightly greased
shallow ovenproof dish.
3. TOMATO SAUCE: Heat oil in a small saucepan. Stir in the finely chopped
onions, garlic and celery. Cook for 2-3 minutes until the vegetables soften
but have not become coloured. Add the tomatoes, sugar, salt and pepper
and bring to the boil, stirring all the time. Cover and simmer for 10-15
minutes, stirring occasionally.

Thai-style soup
Utensils needed:
A hand blender, a large pot, cutlery.
Ingredients

Butternut squash (helps fight

inflammation)
3 x Carrot (see above)
1 x Yellow pepper (Vitamin C)
2 x Garlic cloves (helps strengthen the immune system)
Ginger (has powerful anti-inflammatory oils)
Tin of low-fat coconut milk (fights bacteria, viruses, and fungi)
Fresh parsley (supports healthy kidneys and bladder)
Table salt and pepper
Multigrain crackerbread (optional)
Instructions
1.
2.
3.
4.
5.

Dice up the butternut squash into small cubes.

Wash three carrots and chop up finely.
Chop up one yellow pepper, making sure to remove seeds.
Crush and chop up two garlic cloves.
Chop up the ginger into five or six thin slices and slice up even
more.
6. Add all of the above ingredients into a large pot and cover with
some water (your soup will be thick or watery depending on how
much you pour in; If you want it thick, barely cover the top layer of
vegetables with water and if you want it watery, pour the water
another few centimetres past the top layer of vegetables).
7. Bring the water to the boil and keep the pot over medium heat for

Banana and oat smoothie

Servings: 1
Preparation time: 2 minutes
Cooking time: 2 minutes
Utensils needed: hand blender, cutlery

Spaghetti Bolognese
Servings: 4
Preparation time 15 minutes
Cooking time 30 minutes.
Utensils needed: frying pan, saucepan.

A quick and easy meal that is ready in minutes.

Ingredients
Tasty and simple option for your breakfast!

Ingredients
150ml semi-skimmed milk
1 medium banana
3 tablespoons oats

450g lean minced beef/lamb

1 tin of tomatoes
6 mushrooms chopped
1 red pepper sliced
2 carrots chopped

Instructions

1 onion finely chopped

Put all the ingredients into a blender and blend for 30 seconds

1 low salt beef or vegetable stock cube

Drink and enjoy!

275ml of boiling water

Tip: Try with a variety of fruit strawberries, raspberries, pears or peaches

(tinned or fresh) all work well. Use fruit yoghurt instead of milk for a
thicker drink.
Source: http://spunout.ie/health/article/banana-and-oat-smoothie

1 dessertspoon tomato sauce

1 dessertspoon flour
225g spaghetti

Method
1. Cook the mince beef, onions, mushrooms and carrots on a dry
pan (low heat) for 15 minutes. (There is sufficient fat in mince for