I can't believe how many of my friends live on ramen noodles or other junk food claiming they're too broke to eat well. A tin of tuna, can of beans and head of garlic is probably the same as a few takeout hamburgers. The flavoured tuna is great on toast/sandwiches (or just with a fork!) and takes less time to prepare than noodles! I'm into exams now and need good food to power my brain and fuel my all nighters.
This quick 3 ingredient salad is full of protein and fills you up in a healthy, inexpensive way.
-170 g can tuna (protein, Vitamin D, omega 3 fatty acids)
-1 1/2 c navy beans (starch, protein, dietary fibre, iron, potassium)
-a few cloves crushed garlic (antibacterial, antioxidant, reduce cholesterol)
Mix these three ingredients with 1 1/2 tbsp of Classic Vinaigrette
(3/4 c olive oil, 3 1/2 tbsp balsamic vinegar, 1 tbsp dijon mustard - blend and refrigerate in glass container, use as dressing)
Seafood Watch says tuna is a species with a moderately healthy population and strong management worldwide. Although B.C. Pacific white tuna would be the "Best Choice", it can be more expensive and hard to find. For students on a budget: worldwide wild-caught white and light tuna is a "Good Alternative" - just make sure the label says Albacore or Skipjack and has a dolphin friendly or bycatch-reduction label.