How to Cook Foods that Fight the Student Fresher Flu - dummies

How to Cook Foods that Fight the Student Fresher Flu

With the onslaught of a fresh intake of students every September comes a wave of germs. Cook up these recipes to fight off the annoying student fresher flu. You need a neat arsenal of ultra-healthy recipes to fight off any infections and diseases milling around campus.

Roast Tomato and Aubergine Spaghetti

This spaghetti is a lot lighter than usual because it skips out a sauce and uses instead a selection of roast vegetables. This recipe is very easy to make because the oven and the hob do 90 per cent of the work while you can sit back and relax.

Preparation time: 5 minutes

Cooking time: 25 minutes

Serves: 1

Olive oil

1/2 aubergine, cut into cubes

1/2 courgette, sliced

4 cherry tomatoes, sliced in half

Handful of spaghetti


Handful of mozzarella, sliced into small cubes

Small handful of chopped basil (optional)

  1. Preheat the oven to 200°C.

  2. Drizzle olive oil over a baking tray and scatter the courgette and cherry tomatoes onto it, coating them in the oil. Add the aubergines, a drizzle more oil and a light scattering of salt and place in the preheated oven.

  3. After 10 minutes, fill a saucepan three-quarters full of water, put on the hob and bring to the boil.

  4. Add a pinch of salt and the spaghetti. Cook the spaghetti for 10 minutes or until cooked.

  5. Drain the spaghetti and pour back into the empty saucepan. Remove the roast vegetables from the oven and pour into the spaghetti. Add the chunks of mozzarella (and basil if you’re using any) and mix together. Pour into a bowl and eat.

Per serving: Calories 849 (From Fat 386); Fat 42.9g (Saturated 17.1g); Cholesterol Trace; Sodium 492mg; Carbohydrate 79.4g (Dietary Fibre 7.7g); Protein 36.2g.

Healthy Chicken Curry

A good curry does wonders when you’re bunged up with a cold. Thankfully, you don’t have to make a trip to your local Indian restaurant or even pick up the phone for a takeaway, because this chicken curry is easy to make from scratch and works out a lot cheaper.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 1

1/2 mug of rice

Olive oil

1/2 onion, peeled and chopped

1 teaspoon of curry paste

1 chicken breast, cut into bite-sized chunks

1 carrot, peeled and sliced

3 or 4 florets of broccoli

150 millilitres of chicken stock

150 millilitres of coconut milk

1 teaspoon of hot curry powder

  1. Pour the rice into a saucepan and add a mug of water. Turn on the hob to full power to bring the water to boil.

  2. Heat a glug of oil in a frying pan and add the onion. Fry until the onion turns soft and translucent.

  3. Stir in the curry paste and then add the chicken pieces. Fry the chicken until it turns white.

  4. By now, the water for the rice should be boiling. As soon as it starts boiling, put the lid on, turn the heat right down and let it boil away. Don’t remove the lid during cooking because it’ll let all the steam out.

  5. Add the carrots and broccoli to the frying pan and fry for about a minute. Then add the chicken stock and coconut milk and mix together. Turn the heat down and simmer for 15 minutes.

  6. After 15 minutes, stir in the hot curry powder and check on the rice. It should be nice and fluffy. Check that the chicken is cooked by cutting the thickest bit open to see if it’s completely white inside.

  7. Spoon the rice onto a plate and add the chicken curry on top. Eat with some naan bread.

Per serving: Calories 1558 (From Fat 266); Fat 29.5g (Saturated 5.0g); Cholesterol Trace; Sodium 1098mg; Carbohydrate 230.0g (Dietary Fibre 10.5g); Protein 93.1g.