Cook with Five‌‌

'Cook with Five' is a SPARC project in which eight online cooking tutorial videos were created. The aim was to create healthy, fast and cheap meals using five ingredients whilst creating maximum flavour. Minimal equpiment was used and the videos were filmed in UCD Student Residences so no oven required! There are breakfast, lunch and dinner options, with two vegetarian recipes also.

Healthy UCD was delighted to team up with project team leaders Rachel Duggan (BSc Neuroscience) and Daniel Scutaru (BSc Microbiology) alongside some of the M.Sc. Nutrition and Dietetics students to create 'Cook with Five'. Special thanks to the UCD Careers Development Centre who kindly funded this SPARC project and Reslife for allowing access to UCD residences to cook and film the videos.

Check out all of our videos below. They are also on our Youtube channel Healthy UCD here. Dont forget to subscribe and share!

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A quick and tasty morning breakfast you can prepare the night before!

Ingredients

40g rolled oats

125ml milk (regular or dairy alternative).

50g natural yoghurt (regular / greek or dairy alternative).

1 teasp cinnamon

1 apple

(Optional extras: 1tsp seeds eg. Chia / sunflower / pumpkin / linseed or nuts eg. Walnuts / almonds).

Other: substitute apple for fruit of choice; berries, pear, banana

Substitute apple and cinnamon for grated carrot and nutmeg

- Mix all ingredients together and leave overnight in air tight container (e.g. Tupperware box or empty jar).

 This spinach and bacon omelette is full of protein and iron to keep you going throughout the morning.

Ingredients

- ½ cup frozen (thawed and drained) or fresh spinach

- 1 egg

- 1/3 cup milk

- 1/3 cup grated cheddar cheese

- 1 slice cooked bacon or ham /or chopped cherry tomatoes (veg. option).

(salt and pepper to taste)

Recipe

If using fresh spinach, place it in mug with 2 tablespoons of water. Cover with a paper towel and microwave on high for one minute. Remove from microwave and drain the water and liquid from spinach thoroughly.

If using frozen spinach, make sure it is completely thawed and drained and add it to the mug.

Crack the egg into the mug with the spinach and add the milk, cheese, bacon (or chopped tomatoes), and salt and pepper. Mix until thoroughly combined.

Cover with a paper towel and microwave on high for 3 minutes, or until fully cooked.

Enjoy!

 

 

Ingredients

1 egg

2 tsp sesame oil

1-2tsp soy sauce

frozen peas or mixed veg

Long grain rice

Optional: added extras of tofu or chicken

(serves 4)

Recipe:

Beat together the egg and sesame oil and put to one side.

Heat 1tbsp vegetable oil in a wok or large frying pan. When it's shimmering and almost smoking, add the rice and stir-fry for about 3-4 minutes until completely heated through.

Add the peas or mixed veg. Stir-fry, turning the rice constantly around the pan, for about 3 minutes. Season well with soy sauce, then push to one side of the pan. Pour the beaten egg mixture into the other side and leave for about 10 seconds so it begins to set. Using a chopstick (or a fork), briskly swirl around the egg to break it up and then toss around with the rice. Stir-fry for a further minute and serve straight away.

Check out this tasty chilli con carne packed with flavour with enough portions for lunch and dinner the next day!

Ingredients

1 onion small

1 can diced tomatoes

1 can kidney beans

2 tbsp chilli powder

200g beef mince or turkey mince

(1/2 packet) of Mixed veg 

1 teaspoon of oil to cook

Optional extras: Shredded cheese, chopped spring onions.

(serves 3 - 4), Time to cook – 25 minutes

Method:

In a large saucepan, cook ground beef or turkey over medium-high heat until browned, stirring frequently. Using a slotted spoon, transfer the cooked beef or turkey to a separate plate and set aside.  

Add the onion to the pan and saute for 4-5 minutes, or until soft.

Add remaining ingredients and the cooked beef or turkey (or veg) to the pan, and stir to combine. Bring to a boil, then reduce heat to medium-low, cover, and simmer for 10 minutes.

Serve immediately with rice or baked potato (microwave potato), garnished with optional toppings if desired.  Or, store in a sealed container for up to 3 days.

A delicious and spicy tuna and cheese potato, served with a side salad is a perfect dinner choice!

Ingredients

1 tin tuna in brine

½ red chilli or a sprinkle of chilli flakes

1 medium sized potato (sweet or normal)

2 tablesp low fat cottage cheese

Handful halved cherry tomatoes or 1 medium tomato)

(Optional 1 spring onion sliced)

Serves 1 Time to cook: 15 minutes

Recipe

- Microwave potato for 5-7 minutes (depending on power of microwave and size of potato).

- Add tuna, tomatoes, cottage cheese and chilli. Season to taste.

Serve with a side salad to add more greens to your meal!

*Use a clean tea towel or oven glove when turning the potato in the microwave and eventually taking it out as it is very hot!*

Check out our veggie option of a delicious carrot and hummus wrap- perfect for lunch or dinner!

Ingredients

1 wrap (white or wholemeal)

40g (2 heaped tablespoons) hummus

¾ cup grated carrot (1 small carrot)

¾ cup cucumber chopped (¼ cucumber)

1 small handful rocket leaves

Serves 1 Time to make: 5-8 mins.

Thai Green Curry

Ingredients

- 1 block of firm tofu or 4-5 chicken breasts

- 1 large Sweet potato (chopped into chunks bite-sized pieces)

- 1-2 cups 1 large head of broccoli, cut into florets

- 1 can low fat Coconut Milk

- 2 tablespoons Green Curry Paste

- Brown rice or noodles.

 (serves 4-6)

Recipe:

1. Press the tofu with paper towels to remove water and cut into bite sized cubes. In a large pot or wok, heat some oil over medium high heat. Add the tofu and pan fry for 10-15 minutes, until golden brown. Remove and set aside. If using chicken, pan fry for 8-10 mins until cooked through.

2. Add the sweet potato, coconut milk, and curry paste to the pot. Pour some water into the coconut milk can until it’s half full, give it a swirl and add to the pot. Turn up the heat until it starts to bubble. Then turn it back down and let it simmer for 5-10 minutes until the potatoes are fork-tender.

3. Add broccoli and tofu. Simmer for 5-10 minutes until broccoli is bright green. Add other veggies if you like such as courgettes, corn, carrots etc

4. Serve with rice or noodles.