We know that exam season is the busiest time of the year for students and that eating a healthy, balanced diet can often slip during this period. So we’ve asked Loughborough student and qualified nutrition advisor, Tiffany Afflick, to put together some recipes for you!

Snack

Snacking isn’t always bad! A healthy snack can help provide you with needed energy throughout the day (especially whilst revising or writing coursework). Tiff has put together an easy recipe that not only makes a tasty snack but is great for using up ingredients that might otherwise go to waste.

Ingredients

• 1 large banana (the riper the better!)
• 1/2 cup oats
• 1 tbsp cocoa powder
• Extras: a small handful of chopped nuts, chocolate chips, cacao nibs etc.

Method

1. Mash the banana well until it’s smooth.
2. Add in the oats and cocoa powder, then mix well.
3. Add in your extras.
4. From 4 balls from the mixture and press down on a lined baking try to around 1.5cm thickness.
5. Bake for 12 minutes at 200°C.
6. Enjoy warm or store in an airtight container for up to 4 days.

Dinner

Tortilla Wrap Pizza (vegan option possible)

Although it may not seem it, dinner can be just as important as breakfast! It is key to making sure that your body has enough fuel for essential processes to occur whilst you sleep. Not only this, eating right at dinner can help you have an undisturbed sleep, something that is vital for a good day of studying.

Ingredients

• 1 tortilla wrap
• 2tbsp tomato puree
• 1/2tsp mixed herbs (optional)
• Few slices of cheese
• Toppings of choice

Method

1. Prep your toppings – if you’d like any veggies or meat then cook these beforehand.
2. Heat the tortilla from the grill, then spread on the tomato puree and sprinkle over a pinch of mixed dried herbs, leaving a small boarder around edge for the crust.
3. Top with the cheese (a lactose/dairy-free alternative will work just as well!) and your choice of toppings.
4. Return the tortilla to the grill for 5 minutes until the cheese has melted and the toppings are slightly charred.
5. Serve up with a dressed side-salad, sweet potato fries or dips!

Lunch

Spinach, feta and mushroom omelette

When you’re focused on your work it can be easy to miss out on having lunch. However, it is important to take that break and use the time to fuel your body! Tiff has come up with a super quick meal with plenty of nutrition.

Ingredients:

• 3 eggs
• Handful of spinach
• Small handful of mushrooms
• 30g feta/Greek style cheese
• 1tsp oil or a few sprays of Frylight
• Pinch of salt/pepper

Method:

1. Heat the oil/cooking spray in the pan, then add in the mushrooms and cook for 3 mins until soft.
2. Add the spinach to the pan and cook until wilted.
3. Beat 3 eggs in a bowl and season with a pinch of salt/pepper.
4. Remove the spinach and mushrooms from the pan and pour in the eggs, ensuring the whole saucepan is covered.
5. Top the eggs with the spinach and mushrooms, then cook for 2 minutes, before folding each side of the omelette into the centre.
6. Cook for a final 3 minutes, then serve.

Breakfast

Blueberry and almond overnight oats (Vegan)

Breakfast is key to having a productive day but is often skipped by many people. Having a nutritious breakfast will help maintain your blood sugar levels, as well as improve concentration! Here is Tiff’s quick but tasty breakfast recipe.

Ingredients:

• 50g Oats
• 1tbsp flaked/chopped almonds
• A handful of halved blueberries
• 1tsp chia seeds (optional)
• 150ml milk of choice (almond works best)
• 1tsp vanilla extract
• Extra blueberries, chia seeds, almonds and peanut butter to top

Method: 

1. Combine all ingredients (except for the toppings) in a breakfast bowl, jar or Tupperware. Leave to soak overnight.
2. In the morning, stir the oats and add a little more milk if needed to get your perfect texture. Add yogurt to make it even creamier!
3. Finish by topping with extra blueberries, seeds, almonds and a teaspoon of peanut butter (optional).