Updated Sept 2022
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When college life gets busy, shopping and refilling cupboards will seem a drag. But when the munchies hit at midnight, you won't be forced into the darkness to the nearest overnight supermarket.
67goingon50's college cupboard recommendations are suggestions based on the Blogger's attempts to build up stores on a tight budget. Not all will be bought at one shopping session but in time you'll have a decently stocked cupboard in which one or two ingredients can be replaced at a single time, spreading costs.
Most items are wallet-friendly. Other not-frugal items were included because the quality and/or lack of preservatives or sugar justified the expense.
The defining principles:
- wallet friendly
- healthy
- a sometimes Indulgence
- quick to prepare
- can be used in batch baking for freezing
- important to have for emergencies
Salt: table salt, good for baking; sea salt amps up other cooking but is an indulgence for most
Pepper: go for packages, not jars from the international section of supermarkets; fine or coarse ground is good at table or in cooking, whole peppercorns brilliant in stock. (Spice jars are available at about £1 each at places like Hema & Flying Tiger; most supermarkets stock containers of peppercorns with grinders on top at £2'ish which are refillable and lasts a good while.)
Cinnamon: [opt] for baking, granola & a sugar substitute in coffee; nutmeg (for pies). Some studies show cinnamon is helpful in the treatment of diabetes.
INTERNATIONAL CUISINES
Choice of:
Italian: Basil (for tomatoes), Oregano (for that Italian flavour), Thyme (great with chicken) OR Italian seasoning. Tomato Paste. Pesto. Parmesan (freshly grated from a wedge, not dried; either from a big block or a small wedge [stored in the fridge wrapped in greaseproof paper then tightly cling-filmed) OR for the budget conscious, Grana Padana
Italian: Basil (for tomatoes), Oregano (for that Italian flavour), Thyme (great with chicken) OR Italian seasoning. Tomato Paste. Pesto. Parmesan (freshly grated from a wedge, not dried; either from a big block or a small wedge [stored in the fridge wrapped in greaseproof paper then tightly cling-filmed) OR for the budget conscious, Grana Padana
Chinese: Reduced-salt (not low-salt) soy sauce, rice vinegar or sherry or white wine or grape juice, 5-spice powder (star anise, cinnamon, fennel, pepper, cloves), star anise. Fresh (pref) or dried ginger & garlic. Sesame seeds. Toasted sesame oil. Bottled Savoury Sauces: Oyster, Hoisin & (for the adventurous) Black Bean and/or (fiery hot) Chiu Chow Chilli Oil
Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric. Curry pastes. Poppadums (microwave for lower-fat)
Latin America: smoked paprika (great with popcorn), dried chipotle chillies (reconstituted, gives a spiky smoky kick without burn), a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; fresh or bottled lemon & lime juice
Salad Enhancers (opt)
Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric. Curry pastes. Poppadums (microwave for lower-fat)
Latin America: smoked paprika (great with popcorn), dried chipotle chillies (reconstituted, gives a spiky smoky kick without burn), a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; fresh or bottled lemon & lime juice
Middle Eastern: Za'atar is the classic spice mix (sesame seeds, sumac, thyme, marjoram, oregano & salt); sumac (adds sour'ish lemon flavour); tahini (sesame paste: not just for hummus, also for dressings).
American: look for flavourings like Lemon Pepper, garlic powder, onion powder, various barbecue seasoning mixes etc.
Condiments
- Worcestershire Sauce (intensifies meaty flavours)
- Mustard: both Dijon & Wholegrain (own brand is fine)
- Mayonnaise (Hellman's vegan had good reviews)
- ketchup (Note 67's recipe for low-sugar ketchup; Heinz's lower sugar & salt version is very good )
- brown sauce (adds a bit of tang & meatiness to stews & casseroles)
Salad Enhancers (opt)
- artichoke hearts
- olives, drained - oldies should rinse before use
- sun-blush tomatoes (jarred or make your own)
- home-roasted or purchased salted nuts (wiped with paper towel to reduce oil & salt)
- tinned pulses, washed & drained
- pickled vegetables (see Vegetarian/Vegan, Recipes II on Nav Bar)
- fresh fruit or tinned in juice (not syrup), drained OR dried (reconstituted in boiling water 5 mins & drained)
- anchovies (an acquired taste, but still...)
Cupboards : suggested minimum
Pulses:
Tinned:
1 haricot beans
1 butter (Lima) beans
2 chickpeas
2 kidney beans
Dried pulses: [opt]
haricot beans
chickpeas
yellow lentils
green lentils
yellow and/or green split peas (easier to digest than normal pulses)
Note: kidney beans (stick to tinned; dried can cause poisoning if not properly prepared)
Pasta
1 pkg white ('cause comfort food can often be kidult food' e.g.macaroni cheese)
1 pkg wholemeal (the fibre helps keep you regular, rids the body of toxins and once cooked, taste just like normal pasta; M&S wholemeal spaghetti & fusilli, lovely & nutty, is a good start)
Chinese Noodles [opt] but especially if you're wheat-phobic
Take your pick in supermarkets in Chinatown and major supermarkets:
- egg noodles
- rice noodles
- wheat/gluten free noodles
- dieters' noodles: made from green bean starch
- vegetarian noodles
- wholemeal noodles
- sweet potato noodles
Rice [opt]
White and/or brown, pref raw (though friends & colleagues swear by Uncle Ben's)
Easy cook rices take only 10 minutes to cook, saving energy, but seldom come in brown
Other tinned goods
Jars/Dried products [opt]
- 3 tins tomatoes (the cheapest - around 65-70p each - are great for anything cooked for a long time; the tomatoes mellow & bit of sugar counteracts the acidity; for quick cooking, aim for something better quality)
- 2 cartons passata (small cartons are amazingly cheap at around 60p each) [opt]
- 1 tin pineapple in juice, not syrup (own-brand is fine) [opt]
- 1 tin tomato and/or mushroom soup (for when you're ill and need a reminder of home/childhood; also acts as sauce)
- 2-3 tins chunky soup (when you're ill & can't get out; Baxters & M&S recommended, often on 2 for 3 offers)
- at least 1 tin tuna (67 prefers M&S; Sainsbury's basics tuna disappeared for awhile but most supermarkets do a decent job of tuna at reasonable prices; the politically correct avoid John West)
- 2-3 tins sardines, in olive oil & tomato sauce (the best value animal protein - 50-70p a tin; 67 prefers M&S Portuguese but Waitrose are excellent value)
Jars/Dried products [opt]
- Cocoa (for hot chocolate)
- Peanut butter, sugar free if poss (Whole Earth tops recommended lists for value but the market for artisan peanut butters has exploded ...as have prices!)
- Honey or for vegans & kidults, maple syrup
- Miso Soup packets from Clearspring (expensive but incredibly soothing when recovering from illness- if you don't like green onions, pour powdered base into a small-meshed sieve to remove. 67 prefers the white.)
- Popcorn (make your own): cheaper & healthier, lower fat & salt; organic has great flavour
- Crisps?
- Nuts?
67 keeps the following in a large glass jar on the counter but this method is not recommended for families with kids...
- Chocolate?
- Favourite packaged Biscuits
- Vegetable Oil (cooking & baking, sunflower; for Chinese food, groundnut)
- Olive oil (great for salads; ideally healthy)
- Soy sauce, (pref. 25% salt-reduced )
- Oyster Sauce (slightly sweet, brilliantly enhances rice dishes) [opt]
- Hoisin sauce (smoky, deeply flavoured; fabulous brushed on meat & fish) (opt)
- Vinegar (standard white is best for cooking and for soaking non-organic fruit & veg; malt for fish & chips; red & white wine vinegars for dressings)
- Mustard (67 keeps Dijon & Wholegrain; own brand are great for salad dressings but if using on, say a good steak, go as upmarket as you can) [opt]
Baking [opt]
- flour: plain & wholemeal, either wheat or spelt (don't worry about self-raising; make your own by adding 2 tsp baking powder for every 8oz/200gr plain flour in addition to recipe requirements)
- baking fat (solid)
- butter: recipes usually call for un-salted (if buying budget butter, test one packet first; some are not very great. 67 prefers M&S for value.)
- baking oils (eg sunflower or vegetable)
- baking powder
- baking soda
- sugar (white & soft brown)
- vanilla EXTRACT, currently very expensive OR at around £1.75 each, extract of orange, peppermint & almond OR caramel or raspberry flavouring*
- cocoa (not hot chocolate)
- icing sugar
- nuts
- dried fruit
- food colouring, no e-numbers*
*Waitrose
Weekly Fridge Ingredients - eggs
- butter/Veggie Spread
- milk
- 1 large yoghurt, 0-fat (make your own easy thick Greek-style yoghurt, see salad dressings, bottom of page)
- cheese [opt]
- fresh ginger [opt]
- mayo
- tomato paste (tubes are better value than tins; oldies should opt for low or no salt like Suma brand)
- ketchup [opt] Note 67's recipe for low sugar ketchup; Heinz is now doing a 50% less sugar and salt version which is actually very good
- brown sauce [opt] not just for bacon & sausage; adds an earthiness to beef stews
Fridge Veggie Drawer
- celery
- tomatoes
- lettuce
- cucumber
- spring onions (opt)
Root & other Vegetables Drawer
- yellow and or red onions
- potatoes, white or sweet (better for you)
- garlic
- carrots
- swede, celeriac - good value (opt)
- cauliflower and/or broccoli (don't waste the the stems; use them in soup or stir fries)
- quick cooking veg like green beans, mange tout, tenderstem broccoli
- for the freezer: frozen peas, mixed veg (preferably cut small)
Healthy Eating at Uni/College
Eating well at Uni or college is the second most important student task (no 1 is hitting the books and not wasting your time even while enjoying new experiences). Depriving yourself of any food group (unless under doctors orders) is uncomfortable, foolish and may even damage your health.
Read Principles of Healthy Eating but practice Common Sense:
- be mindful of food intake BUT when writing essays, revising or undertaking exams EAT WHAT YOUR BODY WANTS. If during academic stress the body is screaming for fish & chips for breakfast, go ahead. During revision and exam time, desserts are ok every day; just don't overdo the portions
- at all other times, be mindful of carb, meat, fat, salt and sugar intake AND don't forget Portion Size
- limit ultra-processed foods
Remember:
- fats keep brain cells functioning; eat the good ones (olive oil, avocado, fish - See Mediterranean Diet)
- protein is essential for happy muscles & to keep body & mind in good nick
- carbs give energy for academic and everyday tasks, including physical exercise
- vegetables & fruit keep the body strong (and reduce food bills; they fill you up & leave less space for expensive animal proteins)
- the occasional treat keeps you sane
Reducing Food Bills
Balancing Vegetarian Meals
Wallet-Friendly Fish
All foods in moderation, even Sugar & Bacon
For more, see the 'How to...' page on the Nav Bar above
BEST RECIPES FOR STUDENTS:
See Recipes page on the Nav Bar, which has a list of all sections in alphabetical order. The most relevant will likely be:
- Frugal/Wallet-Friendly
- Almost Instant Meals
- Slow Cooker
- Low-fat/cholesterol
- Low-added Sugar
Also have a look at How to...on Nav Bar: More than a snack, less than a meal
Recipes to suit every need and every craving will be available throughout the year. And Good Luck.
See also: College Catering Part 1:Wallet-friendly Equipment
This information was compiled and edited by the Blogger and may not be re-produced without written permission. B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided. Please feel free to link to this site.
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