By Sabrina Katz, Staff Writer
If you’re looking for an eggs-ellent way to stay healthy, look no further: eggs are a wonderful source of protein and healthy fats that should be incorporated into everyone’s diet! Eggs are versatile too, and can be eaten in tons of ways so that you never get bored of eating them.
So why are eggs so good for you? These babies are high in antioxidants that help prevent your eyes from degenerating. They contain choline as well, which has been linked to a reduced risk of cancer. Lastly, eggs contain amino acids, which eases the digestion of its protein.
Protein is the main reasons eggs are one of my favorite foods: one large egg contains 6 grams and a large egg white contains about 3.5 grams. The low calorie content (70 for a whole egg, 20 for just the whites) also makes it ideal.
There are tons of articles out there that state that egg yolks are too high in cholesterol and should not be eaten. However, research has shown that the form of cholesterol present in yolks is different from that found in a cheeseburger, meaning it won’t harm your health that way.
Plus, yolks have a dose of healthy fats in them, so don’t be scared. I’m not telling you to go ahead and eat a dozen egg yolks, but when eating omelets, use the 2:1 ratio, which states that for every two egg whites, add a whole egg.
Here’s a recipe I use whenever I’m craving some eggy goodness in the dining hall.
4 egg whites
2 tablespoons of guacamole
Salt and pepper, to taste
2 slices of whole wheat bread
Take the egg whites and whisk them up in a bowl, then add the guac and mix together. Add some salt and pepper if you’d like. Then, toast the two slices of bread. Last, add the “egg salad” onto each slice of toast and you’ve got yourself an egg-tastic sandwich! Yum yum.
By Brooke Jackson-Glidden, Staff Writer
If you are planning to live off campus for the first time next semester, it can be difficult to budget how much to spend on food, especially when there is no dining hall to swipe into (unless one of your generous friends guest-swipe you in). Once you figure out how much you can spend, you should probably figure out the best way to make the most of your groceries.
Go-to, easy recipes with very few ingredients will help you stay under budget and keep you from breaking down and ordering Chinese. After a long day, having a meal waiting at home is not only smart, it’s cost effective. I’ve compiled three types of meals and even more recipes for the college chef – most of them one-pot and easy to make.
1. Make a stew, soup or curry on Sunday and eat that throughout the week
One-pot meals with multiple forms of protein are smart for weekly dinners, and can often involve shortcuts (a can of soup, tomatoes or red beans). There are thousands of food blogs that offer these sorts of recipes, but for those vegans or gluten-free foodies out there, this chipotle black bean stew is filling and tastes better the longer it sits. Meat-eaters can try out this hearty jalapeno popper chicken soup.
2. Make large batches of oatmeal or steel-cut oats for breakfast all week
Foods like steel-cut oats are filling, cheap and easy-to-make: You can buy four packs of 24-oz oats online for under $20. This oatmeal recipe is from the recipe site NoshOn. It teaches you how to make oatmeal ahead of time, so you have easy breakfasts all week. You can take them on the T, bring them to class or eat them over some last-minute homework.
3. Buy a rice cooker and get creative
Rice is cheap, and it serves as a filling, warm, gluten-free base for a lot of casseroles and three-ingredient dinners. Try pouring soup or jarred sauces over rice, mixing in curry paste and coconut milk or even sticking to Sriracha or teriyaki sauce. As you start to develop your inner college chef, you can get more creative with whatever’s in the pantry. To start off, try out these recipes for Mexican rice, Bourbon chicken and rice or a classic Jambalaya.
Not sure about making the jump to off-campus housing? Try out some of Boston University’s apart-style housing available.
By Katie Doyle, Food Editor
I haven’t had a real Thanksgiving since I was in elementary school. Even before I gave up meat in the sixth grade, I’d opt for Stauffer’s macaroni and cheese and Pillsbury dinner rolls instead of turkey and gravy, a tradition I’ve pretty much kept up with since then.
If you’re thinking it sounds like a pretty disappointing dinner, you’re right. And now that I’ve nixed dairy this year, that go-to Thanksgiving meal that doesn’t exactly jive with my diet.
Fortunately, my recent transition to veganism has forced me to be creative when it comes to cooking. And, if there’s ever a good time to cook, it’s Thanksgiving. After all, I can’t think of a better way to test out my chef skills than to cook for my family.
But cooking vegan food for omnivores is a tricky task, especially when the typical Thanksgiving fare—turkey, stuffing, mashed potatoes, pumpkin pie—is so culturally engrained. After scouring the Internet for recipes and pouring through my vegan cook books, though, I’ve realized that it’s not too hard to imitate traditional Thanksgiving flavors and create a delicious vegan meal.
Even better, you don’t have to be a master chef to whip up some of these Thanksgiving fixings, and if you’re in a kitchen where a Thanksgiving meal is already in the works, you’ll likely have many of the necessary ingredients on hand.
I figured I’d share what I’m cooking for Thanksgiving, and maybe you’ll find yourself inspired to create your own vegan dinner. For starters, these garlic mashed potatoes are sure to be a hit, and in tune with Thanksgiving tradition, why not whip up a cranberry relish to add a hint of sweetness to your side dishes?
For an entree, I recommend a glazed lentil walnut apple loaf. Don’t let the name scare you: although it’s one of the more complex recipes, it’s worth the effort, as you’ll end up with a hearty meal with a perfect balance of savory and sweet. You can even mirror those flavors with this walnut-apple stuffing, which is sure to have everyone reaching across the table for seconds.
For dessert, pumpkin pie brownie bites are sure to be a crowd-pleaser, offering traditional fall flavors complimented by notes of cocoa. Or you can stick with a classic pumpkin pie. And surprisingly, the vegan version is a lot easier to make than the traditional one.
Finally, if you’re dealing with picky relatives who might shy away from vegan food simply because, well, it’s vegan, let me share a strategy I learned last weekend when I was visiting my best friend, an omnivore, in Brooklyn, N.Y..
She took me to one of her favorite spots in East Williamsburg, Dun-Well Donuts.
Dun-Well is an all-vegan cafe and bakery, and their donuts have become insanely popular since its opening. But you don’t find the word vegan anywhere in the store. Consequently, the cafe draws in omnivores and carnivores alike, many of whom enjoy Dun-Well’s donuts without realizing they’re eating vegan donuts.
When you’re cooking for omnivores and carnivores, try nixing the word vegan from the description of your food. Once everyone has enjoyed the meal, you can share your secret, but in the mean time let your food speak for itself. Chances are, you and your family will have a delicious Thanksgiving—without even realizing it’s a vegan one.
By Katie Doyle, Food Editor
A few posts back, I wrote about how my girlfriend and I were going vegan and giving up meat, dairy and eggs for two weeks. Three recipe books, a whole lot of grocery shopping and many delicious meals later, I remain vegan and Marisa called it quits.
As a vegetarian who never cared much for cheese and didn’t have a problem substituting dairy for soy, it wasn’t hard for me to nix the animal products from my diet. But for Marisa, an omnivore, it was a lot more difficult.
Marisa said she thought it was challenging to find vegan food, especially on-the-go, adding that going vegan permanently would require a serious lifestyle change. We agreed to continue cooking vegan meals for myself, and she agreed to eat them under one stipulation: no fake cheese.
That was one great thing about veganism that we could agree on: it forced us to cook. Forget boxed meals and microwaved entrées, going vegan required us to get elbow-deep in the kitchen.
We raided Trader Joe’s, Shaws and Whole Foods to scrounge up all the necessary ingredients for the recipes we picked out. We poured through cookbooks and numerous vegan websites. Although it took a little bit of work getting used to cooking without butter and eggs, we ended up with some surprisingly delicious vegan meals.
Peanut butter banana oatmeal was our favorite breakfast dish. It was perfect for a blustery fall morning but great for an afternoon snack the next day. The cranberry-pecan arugula salad we made was a tasty lunch option. The vegan lasagna took two hours of effort but provided delectable leftovers for a week. The jicama fries and quinoa made for a delicious 20-minute dinner. The vegan tacos were a hearty entrée that didn’t seem vegan save for the cheese. Finally, the chilled double chocolate torte was quite possibly the best dessert I’ve had in a while, vegan or not.
After all of that, I felt a lot healthier. Although veganism is a lifestyle that takes a lot of effort and a dash of patience to maintain, it is worth it not just for the physical effects, but for the benefits it reaps on the environment and the animals involved in our modern food industry.
I think there’s one part of that paragraph that deserves emphasis. Surprisingly, I’m not talking about the section about veganism’s benefits. Instead, I’m referring to the part about how it takes some effort and patience to maintain a vegan lifestyle—a statement that is especially true when it comes to living with someone who isn’t vegan or vegetarian.
You see, it doesn’t just take effort, patience and most of all, cooperation, on my part, but on Marisa’s, too. Throughout this experience, I’ve realized that veganism is just one way to live, and even though it’s a great way, it doesn’t mean that veganism is the only way to make the world a better place.
My thoughts on this are best summed up by Andrea Gibson, a spoken word poet who visited Boston University last year. Here’s what Andrea has to say about it in a poem called “Name That Meat.” Although I stand by my commitment to veganism, in the end, I couldn’t agree with her more.
On the in breath, we’re having dinner.
She’s eating her 50 square feet of death.
I’m eating my organic, vegan, local salad. No meat, no cheese and please hold the dressing because I don’t want to exploit the little honeybees.
But when we meet you, she will be a thousand times more likely to greet you with open arms than me.
I’m uptight and selfish.
She’s sit down and join us. You look heartbroken. How’s your family?
And I’m choking on my lettuce about now. Begging the cows to come home and prove me holier than thou, but it’s not going to happen.
. . .
I’m never gonna eat a hamburger, love.
You’re never gonna not say hello with a smile in your eyes like a porch light welcoming this broken world home.
And this is how we’ll grow, in every direction.
The answers are easy. It’s the questions that are hard.
What can you teach me?
What can I learn here?
Whoever you are, are you also looking for a soft place to sleep?
Are you also in search of a dark night holding the quiet light of 6 billion wishful stars?