University of Galway Student Life
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Welcome to Nourish 2 Flourish
Empowering Healthier Lifestyles for Students
Nourish 2 Flourish is an exciting six-week campaign designed to inspire and support students in making healthier food choices. This initiative aims to empower students to prioritise their health and well-being, even on a budget: Offering simple, healthy swaps for everyday meals and snacks.
Each week, participants will receive:
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Information on supermarket healthy food promotions to make healthy eating more affordable.
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Nutrition tips and recipes tailored to student needs.
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Weekly Cookery Demonstrations and food tasting
Join us on this journey to nourish your body and mind and flourish in all aspects of student life!
Stay Connected:
Follow us on social media and check this website regularly for updates, tips, and weekly offers!
Follow us:
Instagram: @universityofgalwaysocsbox | @thehubuniofgalway
Facebook: University of Galway Socs Box
Tick Tock: @TheSocsBox
Nourish 2 Flourish is brought to you by the Societies Office with the help of the Hub Well Crew and our two Health Promotion Interns, Rebekah and Ciara.
If you would like to use the kitchen in the Hub to prepare home cooked food you can use our new freezer facility to store your food and always have access to healthy food you have prepared yourself. find out about the Hub opening hours here
Week one was all about Zinc, powerballs and Spagbol
Week 2
Thursday 30th 1pm - 2pm in the Hub
Join Rebekah & Ciara making folic acid rich smoothies.
Saturday 1st Feb 1pm - 4pm in the Hub
Join the Wellcrew for some delicious Lentil Curry
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Lentils – The Budget-Friendly Powerhouse!
Did you know lentils are one of the most versatile ingredients out there? For students juggling tight schedules and budgets, lentils are a game-changer.
Here's why you’ll love them:
✨ Affordable: A bag of lentils costs less than your favourite coffee and lasts ages!
✨ Nutritious: High in protein, fibre, and iron – perfect for fueling those late-night
study sessions.
✨ Versatile: Use them in so many dishes!
Lentil Bolognese - A plate of spaghetti topped with rich lentil sauce
Lentil Curry - Warm, spicy, and easy to prep.
Shepherd’s Pie - Use lentils instead of mince for a hearty, plant-based twist.
Lentil Burgers - Blend lentils with breadcrumbs and spices to make delicious
patties.
Lentil Soup - A comforting and filling meal, perfect for chilly days.
Lentil-Stuffed Peppers - Roast peppers filled with spiced lentils and veggies.
Lentil Bake - A hearty, oven-baked dish with a golden, cheesy crust and rich lentil
filling.
Lentil Nachos - Use lentils as a base for loaded nachos instead of meat.
Lentil Stir-Fry - Toss lentils with veggies, soy sauce, and noodles for a quick,
nutritious meal.
Wraps & Salads - Add cooked lentils for an extra boost.
Pro Tip: Cook a big batch, freeze portions, and transform them into different
meals throughout the week.
Red Lentil Coconut Curry
Ingredients:
1 onion, diced
4 garlic cloves, diced
10 g piece of ginger, diced
1 tbsp curry powder
1 tsp paprika
1 tsp cumin
½ tsp turmeric
1 ½ cups red lentils, rinsed
1 can crushed tomatoes
1 can of coconut milk
2 cups of water
1tbsp of soy sauce
1 red or green chilli
1 carrot
1tbsp olive oil
200g cooked basmati rice
1 handful of chopped parsley and 2 limes cut into wedges to serve
Instructions:
1 Heat the olive oil in a pan and sauté the onion, garlic and ginger over medium heat. Add in the carrot and chilli for 4- 5 mins until they start to soften.
2 Add the curry powder, paprika, cumin and turmeric and keep sautéing everything together for an additional 2-3 minutes.
3 Rinse the red lentils and add them into the pan. Stir in the tin of tomatoes, 2 cups of water, soy sauce and coconut milk. Bring to a boil then lower the heat and simmer on a low heat.
4 Stir from time to time until the lentils are cooked, approximately 15 minutes.
5 Once ready, serve with rice, a sprinkle of chopped parsley and a wedge of lime.
Folic Acid - great for your brain,
Smoothies, easy to make and good for you.
Toss any of these ingredients together to find your perfect smoothie of choice.
Fruits & Veggies
Mango
Broccoli
Beets
Orange
Avocado
Cantaloupe
Papaya
Berries
Split red lentils
Banana
Leafy Greens
Romaine lettuce
Collard greens
Spinach
Kale
Dandelion greens
These combinations are sure to keep you cool while increasing your folate intake. Add water, juice, nut butter, honey, or yogurt to taste.
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One mango, one cup of mixed berries, and two cups of fresh spinach
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One banana, one orange, and two cups of collard greens
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One banana, one cup of broccoli florets, and a quarter of a medium cantaloupe
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One cup spinach, one cup romaine, ½ cup of avocado, ½ cup papaya, and one cup mixed berries
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Two cups mixed berries, one cup split red lentils (rinsed and trained), and 1 cup vanilla yogurt
