Feed your mind, feed your body
Welcome to our recipe page, where we focus on supporting students' mental health through nutrition. Our recipes follow the Healthy Plate model: about half of the plate consists of vegetables or fruit, a quarter of high-quality protein, and a quarter of whole grains or starchy vegetables, supplemented with healthy fats. Portion sizes, calories, and macronutrients are estimates per serving. Discover how delicious and easy healthy eating can be!
Tuna and Avocado Whole-Grain Toast Plate
Emotional focus: Stress / Focus
| Ingredients | Amount (g) |
|---|---|
| Tuna (canned, drained) | 130 |
| Whole-grain bread | 70 |
| Avocado | 80 |
| Cucumber | 200 |
| Tomatoes | 150 |
| Sauerkraut (optional) | 30 |
Cooking steps:
- Toast bread.
- Top with avocado and tuna.
- Serve with vegetables and sauerkraut.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 560 kcal | Protein 40g | Carbohydrates 46 g | Fat 24g
Overnight Oats with Skyr, Chia and Fruit
Emotional focus: Morning calm / Overwhelm
| Ingredietns | Amount (g) |
|---|---|
| Rolled oats (dry) | 100 |
| Skyr | 180 |
| Chia seeds | 12 |
| Milk | 100 |
| Fruit (any preferred) | 100 |
Cooking steps:
- Mix oats, milk and chia.
- Add skyr.
- Refrigerate overnight.
- Add fruit before eating.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 460 kcal | Protein 30g | Carbohydrates 55 g | Fat 14g
Oven-Baked Salmon with Potatoes and Green Beans
Emotional focus: Stress
| Ingredients | Amount (g) |
|---|---|
| Salmon (raw) | 150 |
| Potatoes (raw) | 250 |
| Green beans | 300 |
| Olive oil | 10 |
| Lemon | 20 |
Cooking steps:
-
Preheat oven to 200°C.
-
Cut potatoes into wedges and toss with olive oil.
-
Add salmon and green beans to the tray.
-
Bake 20–25 minutes and finish with lemon.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 560 kcal | Protein 35g | Carbohydrates 45 g | Fat 26g
Lentil, Turkey and Vegetable Tomato Soup
Emotional focus: Anxiety
| Ingredients | Amount (g) |
|---|---|
| Turkey breast (raw) | 140 |
| Dry lentils | 60 |
| Carrots | 150 |
| Potatoes | 150 |
| Kapia pepper | 150 |
| Onion | 70 |
| Canned tomatoes | 240 |
| Olive oil | 10 |
Cooking steps:
- Brown turkey in olive oil.
- Add vegetables and cook briefly.
- Add lentils, tomatoes and water to cover.
- Simmer 25–30 minutes.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 610 kcal | Protein 44g | Carbohydrates 64 g | Fat 16g
Chicken Stir-Fry with Buckwheat and Spinach
Emotional focus: Fatigue
| Ingredients | Amount (g) |
|---|---|
| Chicken breast (raw) | 150 |
| Buckwheat (dry) | 60 |
| Spinach | 120 |
| Mushrooms | 150 |
| Olive oil | 10 |
Cooking steps:
- Cook buckwheat according to instructions.
- Cook chicken in olive oil until done.
- Add mushrooms and spinach.
- Combine with buckwheat.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 520 kcal | Protein 38g | Carbohydrates 42 g | Fat 15g
Stuffed Kapia Peppers with Brown Rice and Minced Poultry
Emotional focus: Loneliness
| Ingredients | Amount (g) |
|---|---|
| Kapia peppers | 320 |
| Minced poultry (raw) | 150 |
| Brown rice (dry) | 60 |
| Tomato paste | 40 |
| Olive oil | 10 |
| Side salad vegetables | 200 |
Cooking steps:
- Cook rice.
- Mix rice with minced poultry and tomato paste.
- Stuff peppers and bake at 190°C for 30 minutes.
- Serve with side salad.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 600 kcal | Protein 40g | Carbohydrates 55 g | Fat 18g
Shakshuka with Whole-Grain Bread
Emotional focus: Boredom
| Ingredients | Amount (g) |
|---|---|
| Eggs | 120 |
| Tomatoes | 400 |
| Bell peppers | 250 |
| Olive oil | 10 |
| Whole-grain bread | 60 |
Cooking steps:
- Cook peppers in olive oil.
- Add tomatoes and simmer.
- Add eggs and cook until set.
- Serve with whole-grain bread.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 610 kcal | Protein 30g | Carbohydrates 58 g | Fat 28g
Baked Cod with Zucchini and Whole-Grain Couscous
Emotional focus: Overwhelm
| Ingredients | Amount (g) |
|---|---|
| Cod (raw) | 180 |
| Zucchini | 350 |
| Whole-grain couscous (dry) | 60 |
| Olive oil | 10 |
| Lemon | 20 |
Cooking steps:
- Bake cod and zucchini at 200°C for 15–18 minutes.
- Cook couscous according to instructions.
- Serve with lemon.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 560 kcal | Protein 42g | Carbohydrates 55 g | Fat 14g
Cottage Cheese with Roasted Beetroot and Walnuts
Emotional focus: Anxiety / Gut support
| Product | Amount (g) |
|---|---|
| Cottage cheese | 220 |
| Beetroot | 280 |
| Walnuts | 15 |
| Whole-grain bread | 40 |
Cooking steps:
- Roast beetroot until tender.
- Slice beetroot.
- Serve with cottage cheese, walnuts and bread.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 505 kcal | Protein 32g | Carbohydrates 44 g | Fat 20g
Turkey Meatballs with Polenta and Broccoli
Emotional focus: Fatigue / Stability
| Ingredients | Amount (g) |
|---|---|
| Minced poultry | 170 |
| Egg | 50 |
| Onion | 40 |
| Polenta (dry) | 60 |
| Broccoli | 300 |
| Olive oil | 10 |
Cooking steps:
- Mix poultry with egg and onion; form meatballs.
- Cook meatballs in olive oil.
- Cook polenta.
- Steam broccoli and serve.
Enhance the Flavor Your Way
Energy and macronutrients (per portion): 610 kcal | Protein 44g | Carbohydrates 52 g | Fat 20g