To power through your studies

As exam season kicks in, it might be a smart move to start powering your body and brain with the right kind of food. Whether you're an all-nighter kind of studier or just trying to stay focused during long revision sessions, what you eat can make a big difference. 

Here are some of our favourite recipes – from full meals to snacks – that you can do at home to help keep your spirits and energy up, so you can smash through your exams stress-free without running on instant noodles. 

Vegan Lentil Masala Soup 🍲

Serves 3-4

Ingredients

• 1 tbsp coconut oil
• 1 red onion, finely diced
• 4 cloves of garlic, minced
• 3/4 tsp turmeric powder
• 2 tsps Garam Masala spice mix
• 1 tsp sea salt
• Handful or coriander, parsley or mint, chopped
• 1 litre stock (vegetable)
• 1–2 tins chopped tomatoes
• 200 g dry red lentils, rinsed
• 1/2 tin of coconut milk (full fat)
• 80g chard, finely sliced

Method

1. Heat coconut oil in a large saucepan over medium heat. Add the onions and sauté for about 4 minutes or until translucent. 
2. Add in the minced garlic. Sauté for another minute. 
3. Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed.
4. Add in the coriander, stock and chopped tomatoes. Bring to a boil then reduce heat to a simmer.
5. Add in the dry lentils, cover and cook for 15 to 20 minutes.
6. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the chard.
7. Stir again until the chard is wilted. Turn off the heat. Ladle into bowls and enjoy!

Got leftovers? Refrigerate in an airtight container for up to four days. Freeze for up to two months. 

Flatbread 🫓

Allergens: Gluten, Milk

Ingredients

• 300g self-raising flour, plus extra for dusting
• 1/2 tsp baking powder
• 150g natural, coconut or soy yoghurt
• 1 tbsp olive oil or coconut oil
• Melted coconut oil or olive oil for brushing
• Cumin seeds, chopped garlic cloves, chopped coriander, or chopped chillies (optional)

Method

1. Combine the flour, baking powder, yoghurt, and oil with 1 tsp salt and 2 tbsp water and bring together into a rough dough.
2. Tip onto a lightly floured surface and knead for a few minutes until slightly smooth, then divide into four to eight pieces, depending on the size of flatbread you want.
3. Heat a heavy-based frying pan over a high heat.
4. To make basic flatbreads, roll the dough pieces out on a lightly floured surface into rough ovals, then fry for 1–2 mins on each side until golden and slightly charred in spots.
5. Alternatively, roll the dough pieces out, brush with oil, and scatter over the cumin seeds, garlic, coriander, or chillies, if you like.
6. Fold each piece of dough over on itself, then roll out again into a rough oval and cook in the same way.
7. Brush the flatbreads with a little oil, then serve.

Massaman Curry 🍛

Serves 4

Ingredients

Choose a protein from the below: 

• 300g Tofu (vegan option)
• 1/2 lb. prawns (seafood option)
• 1 large skinless chicken breast, cubed (meat option)

Other ingredients:

• 2 tbsp coconut or olive oil
• 3 medium shallots, thinly sliced (or 1 small onion)
• 1/2 – 1 tsp whole cumin seed or powder
• 1/2 – 1 tsp whole coriander seed or powder
• 5 tbsp red curry paste
• 300g new potatoes, cut into bite-sized pieces
• 2 large carrots, peeled and diced
• 2 tins coconut milk
• 1–1.5 cups water
• 1/4 tsp ground cinnamon OR 1/2 – 1 tsp mixed spice
• 2 tbsp soy sauce
• 1–2 tbsp maple syrup or coconut sugar
• 2 tbsp peanut butter
• 1–2 tbsp lime or lemon juice (add at the end)

Optional toppings:

• Lime wedges
• Fresh coriander
• Steamed green vegetables
• Roasted salted peanuts, chopped

Method

1. Gently heat oil in a large saucepan, add shallots and sauté for 2 minutes, stirring frequently.
2. Add cumin and coriander (whole or ground), stir, then add the red curry paste and cook for another minute.
3. Add potatoes and carrots, mix well, then add coconut milk, a little water, cinnamon or mixed spice, soy sauce, maple syrup, and peanut butter. (Do not add the lime/lemon juice yet.)
4. Ensure the liquid covers all the ingredients – add more coconut milk or water if needed.
5. Bring to a simmer over medium-high heat. Once it reaches a low boil, reduce heat to a simmer.
6. If using prawns or chicken, add them now and cook for 10–15 minutes uncovered. If using tofu, simmer for 10 minutes.
7. Add lime or lemon juice in the last few minutes of cooking.
8. Garnish with lime juice, fresh coriander, and chopped roasted peanuts or cashews. Serve with rice, cauliflower rice, quinoa or steamed greens.

Taste and adjust the flavour as needed: 

• More lime juice = acidity
• More soy sauce = saltiness
• More curry paste = intensity/heat
• More maple syrup = sweetness
• More cinnamon/mixed spice = warmth
• More peanut butter = creaminess

Cauliflower rice 🍚

Ingredients

• 1 head of cauliflower (any size, depending on how many people are sharing)
• 1 tablespoon of olive oil
• Salt and pepper

Method

1. Cut the cauliflower into quarters, then trim the individual florets and set aside the core (you may wish to include the core if it’s on the softer side).
2. Add the florets to a food processor and pulse (in batches if necessary) until you get small couscous-like granules OR grate the cauliflower by hand. 
3. Spread evenly on a baking tray, sprinkle with olive oil, salt, and pepper.
4. Bake for up to 10 minutes.
5. Serve immediately.

Enjoy it raw in a tabbouleh with pomegranate seeds, lemon juice, herbs, spices and onions; pair it with salmon and a green salad for a light, nutritious meal; or use it as a side to your Massaman curry! 

Sauerkraut 🥬

A fermented food that supports gut health and promotes a a diverse microbiome – the good bacteria in your gut. It can be used in sandwiches, as an accompaniment to meals or even on its own. 

Ingredients

• 1 white cabbage, finely sliced or grated
• 5 carrots, peeled and grated
• 1 tbsp of sea salt

Method

1. Put on latex gloves if you have them.
2. In a bowl, squeeze and massage the ingredients together until the vegetables release their juices and the texture softens.
3. Pack the mixture into sterilised jars, pressing down to remove air bubbles. To sterilise the jars, wash in boiling water, then microwave for 45 seconds. 
4. Use a piece of the cabbage core to keep the vegetables submerged under the juice when sealing the jar.

To ferment:

• Leave the jar on your kitchen counter, sitting on a saucer.
• Release gas bubbles once a day.
• Some juice may leak out — pour it away.
• After 2 weeks, open the jar, remove the cabbage core and taste. The sauerkraut should be tangy and no longer salty.
• Store in the fridge for up to a month. Eat a teaspoon daily to support your microbiome.

Cacao & Almond Energy Balls 🍫

Makes 12 balls

Ingredients

• 200g ground almonds
• 400g medjool dates
• 4 tbsp raw cacao powder
• 2.5 tbsp almond butter
• 2 tbsp melted coconut oil

Optional coatings: 

• Desiccated coconut (high fibre + fat, low carb)
• Hulled hemp seeds (rich in Omega 3)
• Cocoa nibs (high in Magnesium)

Method

1. Place ground almonds in a food processor.
2. Add medjool dates and melted coconut oil, then pulse until fully mixed.
3. Add almond butter and raw cacao powder, then mix again in the food processor.
4. Take a tablespoon of the mixture and roll it into a ball.
5. Roll each ball in your chosen coating.
6. Continue until all the mixture is used.
7. Place the balls into the freezer for about 1 hour.
8. Transfer to an airtight container and store in the fridge or freezer.

Power through with food – good luck! 

Find more food inspiration with all of our other student-friendly recipes!