How not to starve at uni: a guide to your first food shop

I’m Saff, a keen foodie with a love for a bargain. University is the first time many students will have to cook and fend for themselves. It's completely normal to feel like you have no idea where to start!

I'm going to share some valuable information about where to shop and what key staples you should be buying. I would also like to share some quick and easy recipes.

Sadly, in my first year of uni, I developed lactose and gluten intolerances – this meant I had to learn to cook from scratch!

How to shop smart

Everyone is different and we all have different budgets and dietary needs. Here are some useful tips to make your life easier:

1. Create a meal plan for 1-2 weeks at a time. This way you can bulk cook, freeze it, and then defrost it as needed.
2. Make a simple tomato-based sauce (enough for 3-6 portions) then freeze it. Then when you want, you can defrost it and heat it through with different seasonings, vegetables, and meat to create an easy meal.
3. If you're making a meal with mince, use half of the meat and substitute the other half with lentils/chickpeas. It's a really handy hack to save money and make your ingredients go further. It also increases the nutrient content of your meals! 

Where is the best place to shop on a budget?

It can be hard to know where the best bargains are and sometimes you have to shop around to get the best deal. Some of my favourite shops to grab a bargain are:

• Farmfoods (this shop is good for frozen and tinned foods)
• Sing Kee Oriental Supermarket (this is the best place for gluten-free noodles and everything else)
• The Food Warehouse by Iceland (great for frozen foods)
• your local butchers (you can buy in bulk and separate into portions to freeze) 

What to buy

You can make your life easier by always having these staple ingredients in your cupboards/fridge:

Staple ingredients

• pasta
• rice (microwave rice is great for convenience but you can also buy large quantities in bulk)
• tinned tomatoes
• tinned chickpeas/lentils
• tinned beans
• tinned vegetables (mixed veg, sweetcorn, potatoes etc)
• tinned soup

Fresh produce

• fruit (apples, oranges, bananas, berries etc)
• salad and vegetables
• bread

Protein

• meats, poultry and fish (you can buy frozen for longevity or fresh for convenience)
• tinned tuna fish
• pulses and nuts
• quinoa

Snacks

• protein/fruit and nut bars
• whole foods (oats, nuts, seeds etc)
• yoghurts

Spices

• salt
• white/black pepper
• dried mixed herbs
• garlic powder
• paprika
• cumin
• stock cubes (any flavour)

Quick and easy meals for one

Fajitas

Ingredients:

• 200g of chicken breast (thighs for a cheaper cut) or any vegan substitute
• 1 bell pepper cut into 1cm wide strips
• ½ a small tin of sweetcorn
• ½ a red onion cut into slices
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp ground cumin
• juice of 1 lime
• ½ tbsp olive oil (sunflower/veg will do on a budget)
• tortilla wraps (gluten-free for preference)

Method:

1. Mix together your chicken, peppers, onion, lime juice, spices, and salt. Cover and place in the fridge for 30 minutes.
2. Heat your oil in a pan. Once hot, add your marinated chicken and veg mix to the frying pan. Cook over a medium to high heat for 8-10 minutes whilst turning regularly until cooked.
3. Once cooked, add your fajita mix to a tortilla wrap with your chosen toppings and wrap up tight.

Serve with guacamole and sour cream, or with salad.

Spaghetti bolognese

Ingredients:

• 1 portion of dried pasta (any shape)
• 100g mince (or any vegan substitute)
• 1 stick of celery
• ½ a bell pepper chopped into chunks
• ½ a finely chopped onion
• ½ large carrot finely chopped
• a handful of mushrooms
• ½ tin of chopped tomatoes
• 1tsp paprika
• ½ tsp cumin
• 1 tsp Italian seasoning
• 1 tsp garlic
• 1 stock cube (beef or vegetable)
• ¼ cup of water

Method:

1. Heat your oil in a pan and lightly fry your mince until golden.
2. Add in the rest of your veg and cook gently for around 5 minutes.
3. Add your seasonings, stock cube and tinned tomatoes. Gradually add water as needed and stir regularly to avoid burning. Cook your bolognese for 15 minutes or until your sauce thickens.
4. Boil water, add a pinch of salt and cook your pasta to the instructions.
5. Strain and either stir into your sauce or plate it up and add sauce on top.

Garnish with your chosen cheese as desired.

Need some help with money and budgeting?

Find out more about ways to save as a student and the support available to you.