Okay, let’s spill the real tea: being a student isn’t easy. Whether it’s rushing to finish an essay, or preparing for a lab, time doesn’t seem to be on our side. A lot of us don’t have the time to prep and cook a meal and often resort to quick and easy freezer meals, or the classic instant noodle to fuel our cravings. I guess that doesn’t sound too bad, right?

What is often overlooked is the fact that these options aren’t really the healthiest — albeit convenient — and they don’t really help our brain retain all the information we have been procrastinating to learn. So why do we do it? Most of us are lazy and just don’t care. Being a commuter, I lack the motivation to do anything the minute I get home from a 2-hour ride on our ‘award winning’ TTC. Along with not having the time nor the motivation to make elaborate home cooked meals, students lack the finances to help fund the fresh ingredients needed to produce a healthy and nutritious meal. Often spending money on things, we consider more important like textbooks, rent, and stationary, we leave a very limited amount left to only be able to afford the cheap and unhealthy food.

The lack of vitamins and essential nutrients from these infamous ‘student diets’ unfortunately lead us to feeling sleepier, grumpier, heavier, and less attentive of what is going on around us. Living off frozen mac and cheese, ramen noodles and alcohol inevitably lead to severe deficiencies in Vitamin B12, zinc and calcium, all essential and important to keep your body moving and your brain working.

Vitamin B12

Vitamin B12 is a water-soluble vitamin found primarily in animal products. It should be consumed daily and is one of the most common deficiencies in post-secondary students. Supplements are generally taken to make up for these deficiencies in the actual diet, however, due to high supplement costs this is rarely considered as a viable alternative when on a budget.

Zinc

Like vitamin B12, zinc is found in animal products but also a great source in lentils and tempeh. Zinc deficiencies are commonly reported in vegans, vegetarians, and those who regularly consume alcohol heavily.  I’m sure we know of some friends that fit into these categories, if not ourselves. Generally, zinc deficiencies lead to weak immune responses and a lack of appetite which consequently make you more vulnerable to sickness and headaches.

Calcium

Primarily found in a variety of dairy products and red meat, this mineral deficiency is most common in women and young girls. A lack of calcium can lead to tiredness, poor bone health, and weakness. Let’s face it: we have all, at some time, had these symptoms of deficiency. So hey, maybe pick up a glass of milk instead of a bottle of Hennessey next time… maybe?

Now you are probably thinking, ‘Okay, I need to eat healthy, veggies are expensive and I don’t have time to cook them… I should just starve myself then?’  HONEY, NO! Don’t starve yourself and cave in to the unhealthy options to suppress your hunger. Be smart and educate yourself on what’s available seasonally to get the most bang for your buck.

One of the most important tips when it comes to eating healthy on a budget is taking advantage of products in season. All fruits and veggies have a peak period in which they are the freshest and most nutritious. This means they contain the most vitamins and minerals and cost less because they are so abundant. Sourced from Erin on www.thespruceeats.com, the list of produce below are healthy and nutritious options that don’t break the bank.

January: Broccoli, tangerines and oranges, lemons, leeks, parsnips, cabbage, cauliflower, grapefruit, kale.

February: Same as January.

March: Lettuce, mushrooms, pineapples, radishes, artichokes.

April: Same as March but with the addition of: rhubarb and spring peas.

May: Apricots, artichokes, asparagus, cherries, mangoes, okra, strawberries, swiss chard, zucchini.

June: Blueberries, cantaloupe, corn, kiwi, peaches, watermelon.

July: Apricots, blackberries, cucumbers, green beans, kohlrabi, peppers, plums, raspberries, summer squash, tomatoes.

August: Acorn squash, apples, butternut-squash, eggplant, figs, okra, winter squash.

September: Beets, grapes, persimmons, pomegranates, pumpkins, spinach, sweet potatoes.

October: Same as both January and September but including cranberries.

November: Same as January and September but including pears.

December: Same as January.

So, awesome, we have a large variety of cheap produce that we can all afford. But now, you’re probably thinking ‘I can’t cook, and even if I do I still can’t make time to cook because I’m going to be too busy…’

Well, as Bianca Del Rio once said, “Not today, Satan!” That’s not an excuse! What if I told you that you could make a delicious and nutritious home cooked meal without labouring over a stove top for hours and without using 100s of ingredients that would cost you a month’s rent? The trick is eating simple. In the spirit of November, I’m including a quick and easy leek and potato soup recipe that will cost you a day’s run to Starbucks and leave you leftovers for later.

Recipe for Leek and Potato Soup:

Ingredients:

• 3 tblspn of oil or butter
• 4 large leeks, roughly chopped and washed (good source of fibre, and vitamins)
• 6 large potatoes, roughly chopped (low calorie, full of vitamin C)
• 2 garlic cloves, whole (source of calcium)
• 900 mL reduced sodium mushroom, chicken or vegetable broth (source of antioxidants and vitamin B12)
• 250 mL low fat sour cream (source of calcium and zinc)
• 1 tblspn paprika (optional)
• 6 dashes Worcestershire sauce (optional)
• 1 tbplsn of dried oregano, rosemary and thyme (cheaper than fresh and more flavour)
• Salt and pepper to taste

Directions:

1. Chop leeks and potatoes and wash thoroughly with water.
2. In a large pot heat oil and the sauté leeks until soft (5 min).
3. Add all the spices and garlic, sauté for 1 min.
4. Add potatoes and stock and let sit on stove for 20 min on medium heat.
5. Go study or procrastinate, if you forget about the soup it’s okay, it’s going to be blended anyway.
6. Once the potatoes are tender, dump it into a blender. Blend in 2-3 batches.
7. Pour the soup back into the pot and add the sour cream and salt and pepper to taste.
8. Garnish with sour cream and paprika (optional).
9. Serve with some whole-wheat toast and enjoy on a cold fall evening.

Simple techniques like roasting, sautéing and searing are easy ways to add lots of flavour with minimal effort. Exploring different techniques and methods to cook things allow you to open a variety of doors in the kitchen and make recipes unique to you. Using dried herbs and spices are easier to store, cheaper and have a more flavour than fresh so consider using them year-round.

Saving money and time couldn’t be simpler. With a little knowledge and planning, it’s super easy to eat right and feel right without breaking the bank or sacrificing flavour. So, next time you reach for those instant noodles, think again!