Don’t be a slave to the enduring college schedule, put down the ready meals and open up to delicious, simple-to-make Mediterranean dishes and reap the benefits.
At at least one point in the college experience, we all slip up. With endless deadlines and studying we go for the easier options for food, anything to fuel us. But, the takeouts, microwave meals, and quick snacks are not giving us the energy we need.
Students can be completely focused on upcoming tests and assessments, and forget to take care of themselves, having no time to prepare or cook meals.
However, through my recent trip to Spain I delved into their culture around food and found there many healthy options that give you fuel to power through college life.
Immersing yourself in the Mediterranean culture
Last month I went on my first holiday alone to Spain, and it changed how I think about the meals of the day and what I am eating.
When going on holiday to Spain I knew I was coming back with more than a tan. It’s set in stone that we return from holiday with a few extra pounds. It’s a time to pig out and enjoy yourself. Spain would be no different, I assumed I was awaiting a lot of rich foods like bread and cheese. However, that was not the case.
Living with my friend’s family was a full cultural immersion, mostly consisting of food. The people of Spain live by these words –
“Breakfast we eat like Kings. Lunch we eat like Princes. Supper, we eat like the servants.”
More evidence that breakfast is the most important meal of the day, second to it being lunch cooking more meals that look like dinner to get you through the rest of the day. While ending it off with snacks and various salads.
The time difference between lunch and supper seems like a long time to wait for such a small portion of food. But, with the Mediterranean diet, it is not only about the food but the time of day.
Spanish Meals of the day
You would have a big breakfast at the usual time, before you head off for a full day of college then have some snacks during the day, mostly fruit then your big lunch between 3 pm to 4 pm near the end of college. Giving you the energy for activities and chores after college and, most importantly fuel for studying. Between 8 pm to 10 pm a small supper.
This is the Mediterranean way, which may seem unusual to your normal routine, but we are most active during the day, and in the evenings after that big dinner you would lounge, and watch TV, ultimately not working off any of the meal.
Eating more during the day will most likely help you work off the calories because let’s face it, college is hard enough when do you have time or the energy to go to the gym?
Mediterranean Health Benefits
A diet of mainly healthy fats that comes from olive oil, nuts, fish, aged dairy, fish, and cured meats. And of course, plenty of fruit and vegetables. Even the consumption of red wine has many proven benefits.
A most fascinating success story is that of Jordon Haworth, a gut scientist who undergoes a month of living on the Mediterranean diet, documenting recipes and health changes on TikTok. The changes he found were weight loss, an improved immune system, and better mental health.
@mrguthealth The results are in 🫡 #mediterraneandiet #mediterranuary ♬ original sound – mrguthealth
Seemingly just as surprised with recipes involving pasta and other carbohydrates along with a glass or two of red wine a day, and yet he showed significant changes.
I do adhere to these benefits as on holiday while eating these rich foods I felt pleasantly full without needing further snacks or the guilt of having too much to eat.
Meal prep
Stating the obvious, one of the main benefits of meal preparation is saving time. Yes, but where can you find the time in your busy college schedule? Thinking ahead for your next meal, planning, and shopping can be a bit much, but in the long run, it will save you time.
When you are feeling that urge to order takeout, imagine just looking in your fridge and seeing a whole healthy meal that is ready to eat. A better way to save money for a night out.
However, the college student is very changeable and may not be craving for the ready-to-eat goodness. So a very simple tip is to prep your ingredients rather than meals, cutting vegetables you want in the future and then putting them in your freezer is my favorite way to cook. When you can’t be bothered to chop, dive into the freezer and dump the pre-cut ingredients into the cooking pot.
Mediterranean meals to try
A few of my favourite easy dinners from my travels that you need to know about!
1. Seafood paella
A very famous dish originally made with chicken and rabbit. Belonging to the south of Spain they are very teste about the ‘real paella’ so be careful what you say.
A succulent, comforting, and fulfilling dish that needs to be recreated in your dorm. This may seem demanding as there are a lot of irregular ingredients for college students like clams, crab, and mussels. It can be done; you can make it your own it’s a part of the paella charm.
2. The use of potatoes (and it’s not tapas)
As we know tapas is a very famous dish, in Spain, but, there are many uses for potatoes and they are perfect for healthy lunch dishes.
Ensalada Campera – Spanish potato salad
The recipe for this salad is a lot, and you will be taken back at the many ingredients. But every one of them packs a punch and promises to get you through the day.
Cooked and peeled potatoes, with boiled eggs, green peppers, cucumber, tomatoes, tuna, and olives.
Easy to prep and bring for lunch.
Pisto – Hot potato dish
‘A mother’s touch’ could describe this heart-warming recipe.
Potatoes, onions, and peppers cooked in a rich tomato sauce, topped with a fried egg on top. This is a simple dish that you would usually eat for dinner, but for lunch, it couldn’t be better. We need to be focused on breakfast and lunch as these are the meals that fuel us through classes and extracurriculars.
3. Late-night Classics
On the schedule of the late-night diet, there are more lunch foods and snacks. Something to pick at while with friends or an all-night study.
Supper is like a swap for lunch where you snack lightly.
Ensalada – salad
One of my favorite things I had on my trip to Spain. Homemade goats’ cheese salad. Out of all foods, yes, a salad. This salad is topped with pecans and trust me, it’s the way to go.
Something light and healthy to keep you fuelled through the party nights or full-on studying.
Gazpacho –
Yes, cold soup is on the menu. Natural tasting and soothes the stomach on a scorching day, or perhaps regular soup for those winter nights.
Cheese board delights –
A variety of cheese, cured meats, and crackers make you feel very fancy for a college student on a budget. Hummus and veggies are also a big part of the diet.
These meals might not take your fancy, but this is a chance to try new things even with your personal preferences. This is the great thing about Mediterranean cuisine you can adjust and add to make your own exquisite meal.
Hopefully there has been something in here that has captured your eye that could expand your college dining experience. Happy cooking!
