Accredited Practicing Dietitian Geraldine Georgeou, together with, has developed a Study Diet that tailors to the nutritional and lifestyle needs of students. For parents of students, this is a delicious and healthy meal to whip up for your children during exam time.


  • 2 tablespoons olive oil

  • 2 red onions, thinly sliced into rings

  • 1 tablespoon brown sugar

  • 300g beetroot, cut into thin matchsticks or grated

  • 300g red cabbage, finely shredded

  • 1 tablespoon balsamic vinegar

  • 4 x 200g flat iron steaks or oyster blade steaks, fat trimmed

  • ½ teaspoon ground cumin

  • ¼ teaspoon ground chilli

  • 1 small loaf wholegrain bread. Cut four thick slices from the loaf and freeze the rest.

  • 100g hummus

  • 100g baby spinach leaves

  • 2 vine ripened tomatoes, sliced


  • 1.

    Heat one tablespoon of olive oil in a large non-stick fry pan, add the onion and cook over a medium heat for 10 minutes or until soft and sticky. Add the brown sugar and cook until dissolved. Remove and set aside.

  • 2.

    Heat half the remaining oil in a clean fry pan, add the beetroot and cabbage and cook over a medium heat for 5-10 minutes or until they start to soften. Add the balsamic vinegar and cook for 5 minutes. Remove and set aside.

  • 3.

    Combine the remaining oil with the cumin and chilli and brush over both sides of the steaks.

  • 4.

    Heat a large non stick frypan over a high heat, add the steak and cook for 2-3 minutes each side or until cooked to your liking.

  • 5.

    Toast the bread slices, top each slice with a generous amount of spinach, a couple of slices of tomato, some of the beetroot and cabbage mixture, the cooked steak and finish with a generous serve of onions.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 663kj
  • Fat Total 25g
  • Saturated Fat 7g
  • Protein 48g
  • Carbohydrate 63g
  • Sugar 19g
  • Sodium 705mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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