Mornings in college can be chaotic. Alarms snoozed too many times, rushing out the door, and trying to make it to class on time. We’ve all been there, but skipping breakfast doesn’t have to be part of the routine. Our whole lives we have been told that breakfast is the most important meal of the day, yet when life gets busy (or your bed gets comfy), it’s often the first thing we skip. Meal prepping is a great way to get a nutritious breakfast while saving time and money. That’s where these banana oat muffins come in. They are perfect to grab and go to start your day off right and stay fueled for your studies! Filled with healthy fiber and carbs, they are sure to keep you full of energy! 

Cost Breakdown

Recipe-Making Process

This banana oatmeal muffin will make your mornings happy and healthy. Chucked full of nutrients, these will keep you full until lunch while boosting your energy! 

Most of these ingredients are just found at your local grocery store. If you do not want the extra cost of buying oat flour, then you can simply blend up some of your oats to create a fine powder—or oat flour! You can substitute the chocolate chips or blueberries for any mix-in your heart desires! A couple other ideas include nuts, raspberries, or adding a cinnamon streusel to the top! 

To prepare for making these muffins, measure out all the ingredients. Doing this step will help to make the process go faster. 

Mix the rolled oats, oat flour, cinnamon, baking powder, and salt into a medium bowl and set aside. Crack two eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract until smooth. Slowly whisk in the milk and olive oil. Pour the wet ingredients into the dry ingredients. Stir until the oats are covered and moistened. (If they seem dry, add a couple more tbsp of milk). Stir in the chocolate chips and/or blueberries. Spray a muffin tin with cooking spray and divide the mixture into the 12 cups. Press down with a spoon so oats are covered in liquid. Bake for 20-30 minutes and let cool for 5 before eating/storing. 

This recipe is super simple and is an example of baking as a form of food preparation. Baking is a dry heat cooking method that uses surrounding hot air to cook the food. This is generally in an oven. Baking is great because while your food is cooking, it doesn’t need constant attention.  

This recipe is cheap, comes together super fast, and has many great benefits. It is sugar-free (if not using chocolate chips), gluten-free, dairy-free, vegetarian, and packed with nutrients. 

The final product is a yummy muffin! They are not quite as fluffy as your typical muffin, but they still taste amazing! You can eat these fresh out of the oven or store them in the fridge for a week! They are a great, easy breakfast or power snack. In my opinion, they are best warmed up for a few seconds in the microwave, but they still taste great cold. 

Banana Baked Oatmeal Muffins

Author: Food Literacy Students (Vega, Taelore, Lillie, Lucy) Cooking Method:Baking Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesCooking Temp:100 CServings:4 servingsCalories:300 kcal Best Season:Fall

Description

This recipe is super easy and provides a quick, cheap, and healthy breakfast. On top of that, it also tastes super great! This recipe takes less than an hour from start to finish and is full of healthy fiber and carbs!

Ingredients

• 1.5 cups rolled or old fashioned oats
• 1.5 cups oat flour
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 2 eggs, large
• 1/4 cup honey
• 1 cup bananas, mashed (approximately 2 bananas)
• 1 tsp pure vanilla extract
• 1 cup unsweetened coconut milk (substitute for milk of choice)
• 2 Tbsp olive oil
• 1 cup frozen or fresh blueberries

Instructions

1. Preheat oven to 350 F.
2. In a medium bowl, combine the rolled oats, oat flour, cinnamon, baking powder, and salt. Set aside.
3. Crack two eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract until smooth.
4. Slowly whisk in the milk and olive oil.
5. Pour the wet ingredients into the dry ingredients, stir until the oats are covered and moistened.

If they seem dry, add a couple more tbsp of milk.

6. Stir in the chocolate chips and/or blueberries.
7. Spray a muffin tin with cooking spray and divide the mixture into the 12 cups. Press down with a spoon so the oats are covered in liquid.
8. Bake for 20-30 minutes and let cool for 5 minutes before eating/storing.

Video

Notes

• You can store the muffins in the fridge for up to a week. Serve warmed up in the microwave or cold from the fridge.
• The older the banana the sweeter it is! Don’t be afraid to use a brown banana when baking! 
  If using coconut milk, shake the can before you open it to ensure a smooth consistency. 
  Use two spoons to scoop the batter into the tin to create a mess free transfer! 

Cost breakdown

Recipe Making Process

Getting the ingredients for this recipe is quite simple and easy. The produce is fresh and simple to find at Walmart, and since avocados and tomatoes are often in season during warmer months, they are more flavorful and affordable during those times. For sustainability, you can swap tomatoes for seasonal veggies like sauteed spinach or roasted peppers in the winter. You also don’t need to use too much butter, which can help with budget savings since you can have more leftovers for other recipes.

Before cooking, it helps to practice mise en place. Mise en place is a French culinary term that means “putting in place”. This just means that you do some preparation before you start cooking. In this recipe, you should set out all ingredients, slice the tomatoes and avocados, and then heat the pan. This should make the cooking process smoother and a lot less stressful. I recommend doing this before starting to cook with any recipe.

The highlight of this recipe is the egg frying technique. Cooking eggs “over easy” or “over medium” requires an amount of control over both the time and temperature of the eggs. Keeping the pan at medium heat can prevent burning, while flipping the egg helps ensure a thoroughly cooked egg with a soft, runny yolk (if desired) without breaking it. This technique requires confidence and practice. It might not turn out the best the first time, heck, it’s still hard for me sometimes, but it gets easier the more you do it, and it’s a technique that can be built upon for future recipes.

Nutritionally, this meal provides fiber from the multigrain bread, healthy fats from avocados, vitamins (C, K, and B9) from the tomatoes, and protein from the eggs. All these ingredients help to support steady energy and focus during those long study periods.

The final dish should be vibrant with golden eggs over the bright green avocado and red tomato. The textures blend well with a perfect mixture of the eggs, vegetables, and toast. The slight spice from the tajin also gives it a tangy kick that leaves you satisfied.

Next time I have this for breakfast, I might try adding some shredded cheese or swapping the butter for olive oil for extra heart-healthy fats.

Overall, this recipe is a must-try for busy students who want to eat better without overspending or taking hours in the kitchen. It’s a small step towards building lifelong knowledge that can continue to help you even after college.

Wholesome in a Hurry

Author: Gunner Maw Courses:Breakfast

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This is a simple and easy breakfast option full of nutrients and whole foods to help with satiety throughout a busy day, all on a budget.  

Ingredients

• Great Value Multigrain Bread (8 slices)
• Avocados (4)
• Butter (1 stick or less)
• Eggs (8)
• Roma Tomatoes (4)
• Organic Bananas (1 bundle)
• tt Salt
• tt Pepper
• tt Tajin
• tt Onion Powder

Instructions

1. Heat up a large pan to medium heat and grease it with enough butter to coat the base of the pan. A little goes a long way.
2. Crack 4 eggs at a time on the pan once heated, and cook 90% on one side and 10% on the other for the desired runniness of eggs (over easy, 3 1/2 minutes total, over medium, 4 1/2 minutes total, and over hard, 5 1/2 minutes or more). Don’t break the yolks.
3. Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
4. While the eggs are cooking, put 4 pieces of bread in the toaster.
5. While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
6. Once the toast is done, spread just enough butter to lightly coat the surface of the bread, and place the avocado, tomato, and cooked egg on the toast in that order.
7. Repeat for the second batch of 4 toasts so that each serving has 2.
8. Serve with a banana and enjoy!

Video

Keywords:BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious, Budget friendly, delicious, easy, Eating in college, healthy eating, inexpensive, nutritious, Quick, Quick breakfast, simple

Ever had one of those mornings when you overslept, didn’t have time for breakfast, rushed to class, or just grabbed a Pop-Tart to go? You’re cooked. As college students, we’ve all been there. Time and sleep are precious, but so is nutrition! This is your sign to try something new, and ditch poor breakfasts. Overnight oats can be made ahead of time, last for days, and low-key slaps . Throw it all together the night before, and just leave it in the fridge to work its magic. Top it with nuts, fruit, chocolate, peanut butter, or whatever your heart desires. It’s loaded with fiber and protein to help you lock in and get those gains . It’s tried and true, quick, easy, nutritious, and tasty!

Cost Breakdown

Recipe Making Process

First things first, gather your ingredients. For a more budget-friendly approach, Winco is your best bet. The bulk foods section has oats and chia seeds, which will save you a few bucks! Plus, you can buy the exact amount you need (instead of a whole bag). The Utah State University Student Nutrition Access Center (USU SNAC) on campus is convenient and often carries many of the topping options, as well as oats! The best part? Totally free, once a week, and no questions asked!  The recipe calls for pure maple syrup or honey as well, but honey is definitely the cheaper of the two, and you likely already have some in your dorm. Vanilla extract can also be expensive, so imitation vanilla is a cheaper swap.

Next up, choose your flavor! This is the fun part. There’s eight yummy choices, and you can make whichever one you’d like (or throw something together with fruit, nuts, and spreads you already have). You can choose based on which once sounds the tastiest, or which will support your nutrition goals.

This breakfast is not only time and cost efficient, but it also is very healthy and a great source of a variety of nutrients we all need! It is high in fiber from the oats and chia seeds, AND has lots of protein from the milk, yogurt, and oats. These overnight oats are also a good source of magnesium, phosphorus, and B vitamins, along with good amounts of calcium and potassium.

One of the other great things about this recipe is that you can make it completely ahead of time! You can either make the base and add your toppings before refrigeration, or refrigerate the base and add the toppings when you are ready to eat, as we did in the instruction video. There is no significant difference either way, so you do you!

For best results, leaving your mixture in the fridge over night is the way to go. The consistency will be thick and creamy! Or, if you prefer your oats thinner, leave it in for a couple hours or just add some extra milk when you are ready to eat! Our example depicts the second option, which we left in the fridge for about 2 hours. The consistency was still fairly thick, but not as creamy as it would’ve been for the overnight option. It really depends on the time you have available and your texture preferences!

Overall, this recipe is convenient, easy, and affordable for college students with a busy schedule and tight budget. It takes practically zero kitchen abilities, so no worries if you are a bit lacking in experience We hope you love it!

No Stress Overnight Oats

Author: Food Literacy Students Cooking Method:Meal prep Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 20 minutesRest time:2 hours Total time:2 hours 20 minutesServings:4 servingsEstimated Cost:4.36 $Calories:540-600 kcal Best Season:Available

Description

Quick and easy overnight oats for a healthy, hassle-free breakfast.

Ingredients

Base

• 2 cups quick or rolled oats
• 2 tablespoons chia seeds
• 1 cup plain Greek yogurt
• 2 cups milk (any kind, including almond)
• 2 teaspoons vanilla extract
• 4 tablespoons honey (or maple syrup)

Snickers

• 4 tablespoons peanut butter
• 2 tablespoons chopped peanuts
• 2 tablespoons mini chocolate chips

Apple Pie

• 1 cup shredded apple
• 1 teaspoon ground cinnamon
• 4 tablespoons slivered almonds

Lemon Blueberry

• 1 cup fresh blueberries, mashed
• 4 teaspoons lemon zest

Strawberry Banana

• 1 medium banana, mashed or thinly sliced
• 4 medium strawberries, thinly sliced or diced

Instructions

1. Place all of the ingredients for the base into a large bowl and mix until combined.
2. Prepare and mix in desired toppings (or do this in step 5).
3. Cover and refrigerate for at least 2 hours, or overnight (preferred).
4. When you’re ready to eat, stir your overnight oats. Add more milk, as desired.
5. Top your overnight oats with more flavor toppings and enjoy cold.

Video

Notes

• This recipe can also be made vegan by choosing almond milk and plant-based yogurt alternatives.
• Remember, it is best to buy oats and chia seeds from Winco!
• Take advantage of the Student Nutrition Access Center (SNAC).

Keywords:breakfast, easy, Gluten Free, Healthy, oatmeal, Quick, Vegetarian

College life is busy, between classes, jobs, and a social life. Cooking often gets pushed to the back burner, but it doesn’t have to be complicated or time-consuming. If you’re looking for an easy, satisfying, and flavorful dish, Shakshuka is a great choice! This dish by Holly on Spendwithpennies.com only requires one-pot and 30 minutes of your time. Shakshuka is a simple combination of poached eggs in a spicy tomato sauce. Its origins are debated but it has early ties to many North African countries. Today Shakshuka is a very popular dish in both North Africa and Middle Eastern countries, people enjoy it for breakfast, lunch, and dinner at home and in restaurants. It is also easy to customize and can be based on your preferences or adjusted depending on what’s in your pantry. Not only is it delicious and easy, but it is also nutritious, hearty, and perfect for any meal of the day!

Cost Breakdown

Recipe Making Process

Shakshuka is a simple sauce made up of red peppers, onions, and tomatoes. It is seasoned with incredible spices and cooked until it is a thick sauce. Red peppers are a great source of vitamin C, E, and A. Vegetables can be hard to incorporate into a college diet, but the benefits and nutrients they provide are crucial to a healthy diet. This recipe makes incorporating vegetables both easy and delicious.

The tomatoes are the bulk of the sauce and create a depth of flavor in the recipe. Fresh tomatoes are not always in season and can be quite expensive. Don’t fret! Canned tomatoes are an affordable and accessible option for college students. Canned tomatoes are a great way to save money for this recipe and they allow for a mess-free prep. Tomatoes are a great source of antioxidants and vitamins. Not only that, but they are truly tasty.

Eggs create a great source of protein within this recipe. Protein is an important part of a balanced and satisfying meal.

Shakshuka is simple and easy to make:

1. Add onions and garlic to a pot and cook until tender

2. Add diced red pepper and seasoning. Adjust seasonings to taste.

3. Add tomatoes and cook until thickened on simmer

Cooking the onions and garlic together creates a fragrant and flavorful meal. Adding the seasonings is crucial to the flavor and spice of this dish. The level of spice can be completely up to you!

From here, all you have to do is cook the eggs, right there in the pan by creating little wells for them to sit in. No extra dishes necessary!

Shakshuka can be stored in the refrigerator for up to 3 days. It is great for meal prepping and is easy to reheat on a stressful day for a college student!

Shakshuka is best served with toasted bread or roasted potatoes.

Easier than it sounds Shakshuka

Author: Ali, Allysa, Scout, Tatelyn Cuisine:Middle Eastern North African Courses:Lunch, Dinner Breakfast Brunch

Difficulty:BeginnerCook time: 25 minutesTotal time: 40 minutesServings:4 servingsEstimated Cost: $ 13.50

Description

A simple, one pan nutritious meal for anytime of day.

Ingredients

• 1 Tablespoon Olive Oil
• 1 Yellow Onion, diced
• 2 Cloves Garlic, minced
• 2 Small Red Bell Peppers, diced
• 1 Teaspoon Paprika
• 1 Teaspoon Cumin
• 1/2 Teaspoon Ground Coriander
• 1/8 Teaspoon Cayenne Pepper, or to taste
• Salt and Pepper, to taste
• 28 Ounces Canned Whole Tomatoes, with juices
• 6 Eggs
• 1 Tablespoon Fresh Cilantro, chopped

Instructions

1. Crush tomatoes with your hands (or a whisk) until they’re broken up, set aside.
2. In a 10″ skillet, cook onions and garlic in oil until tender. Add bell pepper and cook an additional 6-7 minutes or until very soft.
3. Add seasonings and cook until fragrant, about 1 minute. Add tomatoes and simmer until thickened, about 10 minutes.
4. Use the back of the spoon to gently create wells for the eggs. Crack an egg into each well.
5. Turn skillet down to simmer, cover with a lid, and gently simmer for 4-6 minutes or until eggs are set.
6. Garnish with fresh cilantro and serve with toast or roasted potatoes.

Video

Notes

• Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave and refresh flavors with salt and pepper.

Keywords:easy, Eating in college, Healthy, inexpensive, nutritious, one pot, simple

But wait!!! Could your dream be a possibility? Could there be a way to turn your regular toasted bread to be a masterpiece of a meal?!

YES and you’ve come to the right place.

A three-course meal! That takes five minutes! And it’s toast!! No fancy equipment needed. This recipe consists of four fresh and gourmet toasts, developed by Lori at the Kitchen Whisper, that will have your mouth exploding with unique flavors. A loaded toast with fruits, veggies, good carbohydrates and proteins, for every course of your meal: appetizer, main dish, and dessert. Your toast craving will be satisfied and your body will be happily fueled with this hearty goodness in no time.

We know, being college students ourselves, what it’s like to have the “hanger monster” roaming around your mind and needing a fast and cheap meal. Toast is not a bad option! We want to take it to the next level! Choose whatever bread you so desire. Because of allergies, we are making it with gluten-free bread, but whole wheat, Asiago cheese, focaccia, or whatever bread you choose would be exceptional too! These recipes are adapted from The Kitchen Whisperer website, and will change the course of your college-student toast life. We are changing the future of toast. You will never go back to PB and J.

Cost Breakdown

Berry Toast

BAE Toast

Veggie Curl Toast

Caprese Toast

Recipe Making Process

Okay, you’ve got your grocery list… Where to next? Where’s the best place to shop? What’s great is you are a student in college, so there are resources for you! If you are attending Utah State University you have access to the SNAC food pantry which can get you a bag of food free each week, no questions asked. The hard part is you do not always have control over what they give you. But many times there is a good loaf of bread, and if it is in season, you can get some good veggies. If not, the next best option is a relatively inexpensive grocery store near you. We shopped at Smith’s for quality and price, however Walmart and WinCo are also good options.

Zucchini and squash and tomatoes and berries are great and easy to find during the summer and early fall months, but what about those long winter months? Try substituting berries for orange slices or pomegranate seeds. There are canned tomatoes that can be substituted for fresh and as for the squash, look for local winter squash that may be available to you!

To help reduce the cost of the gourmet toasts, we chose toasts with similar ingredients. This way, we can make varying meals throughout the week while using as much of the same ingredients to save money. One example of this is with our Caprese and BAE toast options. They are both avocado based toasts, but all of the ingredients differ. They have very different flavors but by using avocados for multiple toasts we can save money on other ingredients. Another way we worked to reduce the cost was taking advantage of the SNAC pantry when possible. They offer breads and fresh produce that can be used in our toast recipes.

The preparation process may feel the most time consuming, but is essential for an organized and successful cooking outcome. Luckily for you, the mise en place (aka preparation process) of these gourmet toast recipes are simply gathering of the ingredients and cooking tools. For these recipes that means gathering fruits and vegetables, a pot for boiling an egg, as well as cutting boards and knives. Once these items are all called for, the fun begins!

These recipes were so fun and easy to put together. Most of the procedures are pretty self explanatory, just compiling all the ingredients and spreading it out on the toast. The basic skills you need are putting the toast in the toaster, boiling an egg, and correctly measuring out your ingredients. Piece of cake! Or should we say piece of toast!;)

Here are a few cooking tips that might help if you’re a little stuck…

To boil the eggs, in a medium saucepan, add just enough water to cover them. Bring the water to a boil, then set a timer for 10-12 minutes. This will ensure that the yolks are done in the middle. Then, carefully place the boiled eggs in a bowl of ice cold water. This will make them easier to peel and will help them set correctly without turning a pale green color around the yolk.

The Veggie Toast requires veggie curls, which we had never done before, but was a lot easier than it sounds! Start off by filling a bowl with ice water. Wash your vegetables as usual and peel the skin off just the carrot. Then, use your peeler and repeatedly peel one area of the vegetable to get thin strips. They should naturally curl on their own! You can help them curl by rolling them up and sticking them in the water like so….

Super easy and looks super cool, right?! We found that the strips peeled from about 1⁄3 into the width of the vegetable were the best looking. Once you’re ready to use the curls, just dry them off with a paper towel, and boom! Perfection!

Reflection of the Process

These toasts turned out great! They were delicious, full of flavor, and looked beautiful. Another thing that we loved about these toasts was that they were very filling and full of nutrition while still being so easy to prepare and easy to find the ingredients.

Keep it budget friendly. If there is an ingredient that is over the top of your budget, find a quick substitute. The options are truly endless when it comes to making this toast. It does not have to come from all one recipe. Also remember, spices and bigger containers will make more than one piece of toast; don’t be too afraid to invest, and whatever you don’t use, great for snacking!

Presentation is HUGE with these toasts. If it looks good, you’ve already won. Here are a few tricks to ensure mouth watering upon looking at, and consuming, your lovely toasts:

1. Put a thick layer of your base spread on your toast. No one wants dry toast. This will help it be hearty and enhance the look of all ingredients on top.
2. Balance colors! Make the most of the fresh ingredients by spreading out the diverse colors
3. Pile up that toast, baby! Your toast should be overflowing with your scrumptious ingredients.
4. Don’t be afraid to add those spices. Some of them might be new to you but they add such a good flavor! Especially if you are using all the ingredients, you’re going to want a good amount of spice.
5. SERVE IMMEDIATELY. No one likes to bite into a rock instead of toasted bread.

Here are some photos to use as guidelines for how you can top the toasts. This recipe is so fun because it allows you to be CREATIVE. Change it up! Add your own pazazz! Let us know how it goes in the comments!

Gourmet Toasts

Author: Food Literacy Students Cooking Method:Toasting Cuisine:American Courses:Breakfast Dinner Gluten Free Lunch, Dinner Snack

Difficulty:BeginnerPrep time: 5 minutesCook time: 2 minutesRest time: 1 minuteTotal time: 8 minutesServings:8 servingsCalories: kcal Best Season:Available

Description

This recipe is a great and versatile option for anyone looking to spruce up a simple meal. It takes a simple piece of bread and then adds other ingredients to not only increase flavor but the nutritional profile

Ingredients

• 8 slices of bread of your choice

BAE Toast

• 3 pieces of crispy bacon, chopped
• 1 small-medium avocado, peeled, pitted, and scooped
• 1/2 tsp each kosher salt, black pepper, and red pepper flakes
  4 hard-boiled eggs, halved
  2 Tbsp honey
  2 tsp Sriracha

Caprese Toast

• 1/2 small-medium avocado, peeled, pitted, scooped
• 1/4 teaspoon each of dried basil, oregano, kosher salt, and black pepper
• 8 small bocconcini cheese balls (or mini fresh mozzarella)
• 6-8 halved grape tomatoes
• Garnish/Drizzle – micro basil and extra virgin olive oil
• Seasoning – pinch each dried basil/oregano/kosher salt/pepper

Berry Toast

• 1/4 cup ricotta
• 2 tsp honey
• 1/4 tsp vanilla extract
• 2 large strawberries, sliced
• 8 raspberries
• 4 blackberries
• 10 blueberries
• Garnish with fresh mint

Veggie Curls Toast

• 1/3 cup plain hummus
• 1/4 cup plain Greek yogurt
• Thinly shaved zucchini, carrots, and squash (keep in water to help curl)
• Pinch of dried dill, kosher salt, and black pepper
• Drizzle of extra virgin olive oil

Instructions

1. BAE Toast: In a bowl smash the avocado with the salt, pepper and red
   pepper flakes; set aside. In a separate bowl, whisk together the honey and sriracha. On each slice of toast spread some of the smashed avocado. Add 2 halves of the egg on top, some chopped bacon and finish with a drizzle of sriracha honey sauce.
2. Caprese Toast: In a bowl smash the avocado with the dried basil, oregano,
   kosher salt, and black pepper; set aside. On each slice of toast spread some of the Italian smashed avocado. Place 3-4 bocconcini balls, and 2-3 grape tomato halves. Finish each toast with a pinch of dried basil/oregano/kosher salt/pepper, a garnish of micro basil, and a drizzle of extra virgin olive oil.
3. Berry Breakfast Toast: In a food processor add the ricotta, 1 teaspoon of honey, and vanilla bean extract. Process until smooth and creamy; set aside. On each slice of toast spread out the sweetened ricotta, top with
   fresh berries. Finish with a drizzle of honey and a garnish of
   mint.
4. Veggie Curls Toast: On each slice of toast spread out the hummus. Next gently smear on some of the Greek yogurt. To each slice of toast add a ribbon of each vegetable, sprinkle with a pinch of herbs and finish it with a drizzle of extra virgin olive oil..

Keywords:Bread, breakfast, Dinner, Gourmet, Healthy, Quick meals

When you skip breakfast, you’re asking your body to function on empty after hours of fasting overnight. This can lead to a drop in blood sugar, leaving you feeling tired, irritable, and unfocused. Your brain needs a steady supply of glucose (an energy source from food) to operate at its best, especially during morning lectures or study sessions. Without it, your concentration and memory can suffer.¹ You may have heard that “food is fuel,” and this is especially true during grueling life periods, such as college. Starting your day with breakfast isn’t just about fueling your body and brain; it is also about creating a positive tone for the rest of your meals. 

Skipping breakfast can also affect your metabolism and appetite. When you don’t eat a sufficient meal in the morning, your body may compensate by ramping up hunger hormones like ghrelin. This may make you more likely to overeat later in the day, due to your blood sugar levels plummeting.² People who skip breakfast consume more calories overall, especially from high-sugar and high-fat foods, because they are trying to satisfy their cravings.³ Skipping meals can also disrupt your hunger and fullness cues, which will make it harder for you to realize when you’ve had enough to eat. Regular stable meals and snacks will help keep your blood sugar in check, and also make it easier to make mindful food choices throughout the day. 

A well-rounded breakfast can provide the fuel you need to stay energized and focused. Eating in the morning jumpstarts your metabolism, helping your body burn calories more efficiently throughout the day.⁴ It also keeps your hunger in check, reducing the likelihood of grabbing unhealthy snacks or overeating later in the day. Breakfast can also positively affect your mood. By having a stable blood sugar, you are less likely to experience irritability or the “hangry” feeling that comes from waiting too long to eat. Regular meals will provide a steady stream of energy, helping you stay sharp and productive throughout the day.

Not all breakfasts are created equal. A donut or sugary cereal may give you a quick energy boost, but it will lead to a crash sooner rather than later. Instead, aim for a breakfast that contains a mix of protein, complex carbohydrates, fruits/veggies, and healthy fats.⁵ Protein, such as eggs or greek yogurt, will help keep you full and support muscle health. Whole grains provide long-lasting energy that can be found in oatmeal and whole-grain toasts and cereals. Fruits and vegetables give you vitamins, minerals, fiber, and might spruce up the color and flavor of the meal. Healthy fats include things like nuts, seeds, and olive oil, which help you feel satisfied for longer. 

If time is your biggest obstacle to eating breakfast, there are plenty of ways to make it quick and convenient. Here are some simple and easy ideas: overnight oats, smoothies, toast combos, and grab-and-go foods (fruit, granola bar, hard-boiled eggs, etc.). As a busy college student, you may be used to having irregular schedules that are often unpredictable. This may contribute to skipping meals and having unbalanced eating patterns. However, building even a little bit of consistency into your routine can make a big difference. Carrying healthy snacks, setting reminders to eat, or preparing meals in advance can help ensure you are fueling your body, even on the most hectic days. Some people recommend that you should eat breakfast like a king, lunch like a prince, and dinner like a pauper.⁶

When you skip meals earlier in the day, you are more likely to find yourself in the kitchen late at night, searching for something to eat. Late-night snacking often involves less-than-ideal choices that are high in added sugars and unhealthy fats. If you know you are going to be up late studying or socializing, try to plan ahead with healthy snacks. By nourishing your body throughout the day, you can avoid those late-night cravings altogether. 

Skipping breakfast might seem harmless or convenient, but it can have a ripple effect on your energy, focus, and overall health. Instead of viewing meals as optional, try to see them as opportunities to care for your body and mind. By starting your day with a balanced meal, you’re setting yourself up for success in both the classroom and your health. Breakfast doesn’t have to be complicated – just a few smart choices can go a long way in fueling your body and mind. Start small and gradually add more structure to your eating routine, then over time you will notice improved energy, better focus, and fewer cravings. By prioritizing regular nourishing meals, you are giving yourself the tools to thrive in college and beyond. 

References:

1. Reagan J. Better breakfasts for your nutrition goals. Health and Wellness Services. 2019 Sep 4. https://www.colorado.edu/health/2019/09/04/better-breakfasts-your-nutrition-goals
2. Schwarcz J. Why Breakfast is a Must. Office for Science and Society. 2017 May 23. https://www.mcgill.ca/oss/article/did-you-know-nutrition/why-breakfast-must 
3. Why You Should Eat Breakfast. Rush. https://www.rush.edu/news/why-you-should-eat-breakfast 
4. Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996 
5. The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/ 
6. Jones L. How to avoid the ‘Freshman 15.’ Hard News Cafe. 2008 Apr 9. https://www.usu.edu/today/story/how-to-avoid-the-freshman-15
7. https://pixabay.com/images/search/big%20breakfast/

The Ingredients:

This recipe is simple to make with ingredients you have at home. With each ingredient able to be adjusted for personal preference and budget, this recipe allows flexibility for nutrition and price. To follow the recipe, use coconut flour, protein powder, peanut butter, maple syrup, dark chocolate chocolate chips, and coconut oil.

Substitution Ideas:

• Honey or agave can replace maple syrup, for personal preference.
• Different nut butters can replace peanut butter for allergies or preference. Seed butters, like sunflower seed butter, are a good substitute for those allergic to nuts.
• Chocolate chips can be milk, dark, or white chocolate.
• Most protein powders can be used for price flexibility, different flavor profiles, and personal preference.
  

Additional Protein Powder Notes:

Casein, brown rice, or paleo protein powder is preferred. Whey protein is not recommended, as the texture can be incredibly sticky and won’t form the bars well.
If your batter is too thick/crumbly, add water or milk until a firm batter remains.

We chose PB2 as our protein powder. Regular PB2 is a powdered peanut butter that you add water to to reconstitute. If you would like to use the protein, make sure you get the “Peanut Protein” version. We like this protein powder because it is protein derived from peanuts and brown rice, it provides 20 grams of protein per serving, and it uses monk fruit extract as a sweetener for a great no calorie natural sugar alternative.

Directions:

1. Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger.
2. In a large mixing bowl, add your dry ingredients and mix well.
3. In a small mixing bowl, melt your peanut butter with sticky sweetener until combined.
4. Add to dry ingredients and mix until fully combined.
5. Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm.
6. Once firm, cut into bars and cover in optional dark chocolate and enjoy!

Chocolate (optional):

Let’s be honest – the only thing that would make these simple protein bars better is a smooth, dark chocolate top. When applying, you can cover the top while still in the pan, or slice and remove to dip fully. The more, the better, right? Melt your chocolate chips with a spoonful of coconut oil for a smoother finish, and place back in the freezer for a final set.

Nutrition, storage, and more:

When cut into 12 different bars, each bar contains approximately 20g protein. For peanut butter lovers this is it! The PB2 used creates a smooth consistency that makes your mouth water. The dark chocolate on top creates a dessert-feeling snack that is healthy and helps you achieve your goals. Protein helps build and repair muscle in the body, provides energy, and keeps you healthy. These are better cold so throw them in the freezer or fridge depending on your needs. If you need a snack in an hour or two but don’t have time to go home, you can take one out of the freezer and it will thaw by the time you want to eat. If you want one as your heading to class take one out of the fridge and eat it on your way!

Nutrition:

Serving: 1 Bar
Calories: 150kcal
Carbohydrates: 5g
Protein: 20g
Fat: 7g
Sodium: 109mg
Potassium: 150mg
Fiber: 3g
Vitamin A: 9IU
Calcium: 20mg
Iron: 1mg

References:

thebigmansworld.com/no-bake-peanut-butter-protein-bars-keto-sugar-free-vegan/

Cost Breakdown

Our Thoughts

You’ll find that this recipe is easy to follow and that cooking under gluten and dairy restrictions can be much simpler than it is sometimes made out to be. This crustless garden veggie quiche is an inexpensive, simple, and incredibly tasty meal option for breakfast, lunch or dinner that everyone can enjoy.

The process of making this meal went very smoothly. We never felt too overwhelmed and were able to enjoy our time in the kitchen. The baking time is a little long but is one hundred percent worth the wait. Preparing your ingredients by chopping vegetables and pre-measuring before starting to sauté the vegetables will be a huge help later on. Whenever you have multiple pans on the stove it is always a good idea to have your ingredients ready to go to avoid leaving anything on the heat for too long. We fell in love with this recipe and will definitely be making it again.

Crustless Garden Vegetable Quiche (Gluten Free and Dairy Free)

Author: Food Literacy Students Cooking Method:Baking Sauteing Cuisine:French Courses:Breakfast Dinner

Difficulty:IntermediatePrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 55 minutesServings:8 servingsCalories:300 kcal Best Season:Summer

Description

This gluten free and dairy free Garden Quiche by savorylotus is the perfect summer dish! Bake it for a healthy breakfast or serve it any time of day! This versatile meal is packed with nutrients and works with a vegetarian diet as well as being an option for gluten and dairy allergies, intolerances and/or preferences.

Ingredients

• 2 Tbsp ghee or avocado oil, divided (use avocado, extra virgin olive, or vegetable oil for dairy free)
• 2 small zucchinis, sliced into thin rounds
• 1/2 small onion, chopped
• 2 cloves garlic, minced
• 3 cups baby spinach
• 1 1/4 cup small tomatoes, sliced into thin slices
• 1 Tbsp fresh basil, minced + extra for garnish
• 8 eggs, large
• 1/4 cup dairy free milk (we used coconut milk)
• 1/2 tsp salt
• fresh ground pepper to taste

Instructions

1. Preheat the oven to 350°F. Liberally grease a pie dish or quiche pan.
2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the
   bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from pan.
3. Lower heat to medium, add remaining one tablespoon of fat and cook onions until translucent and beginning to brown, about 3-4 minutes.
4. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat.
5. Spread onion/spinach mixture evenly onto bottom of greased quiche pan. Layer cooked zucchini rounds and tomato slices on top- reserving a handful of each for the top. Sprinkle on minced fresh basil.
6. In a large bowl, whisk together eggs, dairy free milk, salt, and pepper. Pour mixture over top of vegetables in quiche pan. Give a little shake to settle. Top with remaining zucchini rounds and tomato slices.
7. Bake for 35-40 minutes, until the center is set. Cool slightly before cutting into wedges. Garnish with fresh basil.

Video

Keywords:Quiche, Vegetarian, Plant-based, Dairy free, Eggs, Vegetables

Making Yeast Bread Products

Kneading dough – Is kneading dough very common?

Yes! Kneading dough is an essential skill to learn for food literacy. The skill of kneading dough is needed for many recipes. It is a critical step in making cinnamon rolls, tortillas, rolls, bread, and other yummy treats. According to the Vegan and Raw Food Blog, “During the process of kneading dough, two key proteins within the flour, gliadin and glutenin, combine to form strands of gluten. Kneading warms up those strands, which allows the proteins to expand during fermentation and encourages the molecules to bond, making for a more elastic dough with better structure,” (greengirleats.com). The blog goes on to mention that foods such as solid fats, oils, and egg yolks coat gluten proteins and prevent them from forming, therefore impeding the overall rise and development of the dough.

To learn more about gluten and bread-making and the science behind successful bread products consider visiting these sites:

– Institute of Food Science & Technology

– American’s Test Kitchen

Dough

Knowing how to knead dough is a great way to expand your food knowledge because it allows you to experiment with different food groups. Dough is used in many different recipes, so learning to knead also aids in food preparation efficacy, as it boosts one’s confidence in their ability to make different types of dough recipes and be creative with them. Flour is a huge staple for dough and is a very affordable ingredient commonly found in most homes.

Tips

This is a budget friendly way to make a yummy treat for all your friends and family to enjoy! Make sure that you have sufficient amount of time to prepare and make the recipe, as you do have to allot time for the dough to rest two separate times. A good idea to manage time would be to prepare the cinnamon sugar mixture and the icing while the dough is rising or baking, that way it will be ready to go as soon as you’re able to move onto the next step of the recipe. Make sure to drizzle plenty of icing on the rolls, so that they are completely covered.

Cost Breakdown

Delicious Cinnamon Rolls

Author: Food Literacy Students Cooking Method:Baking Cuisine:Northern European Courses:Breakfast

Difficulty:IntermediatePrep time: 25 minutesCook time: 20 minutesRest time:2 hours Total time:2 hours 45 minutesServings:9 servingsCalories:300 kcal Best Season:Winter

Description

These cinnamon rolls by ambitiouskitchen are the warmest and fluffiest cinnamon rolls that you will ever have. Tastes like a warm hug!

Ingredients

Dough

• 3/4 cup milk, whole or 2%, warmed
• 1 whole egg, large + 1 egg yolk, at room temperature
• 1/4 cup salted butter, melted
• 3 cups bread flour
• 3/4 tsp salt

Filling:

• 2/3 cup brown sugar
• 1 1/2 Tbsp ground cinnamon
• 1/4 cup butter, softened

Frosting:

• 4 oz cream cheese, softened
• 3 Tbsp butter, softened
• 3/4 cup powdered sugar
• 1/2 tsp vanilla extract

Instructions

1. Combining ingredients: Warm milk to 110 degrees Fahrenheit. To do this you can microwave the milk (in a microwave safe bowl) for 40-45 second intervals. The milk should be warm to the touch but not hot! Place warm milk into bowl of an electric stand mixer and sprinkle yeast on top. Add in sugar, egg, egg yolk, and melted butter to milk and yeast mixture. Use the electric stand mixer on low/medium until well combined. Lastly stir in flour and salt to form a dough.
2. Kneading Dough: Place a dough hook on the stand mixer. Turn onto medium speed for 8 minutes. The dough will start to form into a ball-like shape and be slightly sticky. Make sure it is not too sticky (sticks easily to your fingers or to the bowl.) If it is too sticky add 2 Tbsp of bread flour.  
   An alternative method to a stand mixer with a kneading hook is to knead the dough by hand. Make sure to have a well floured surface and knead 8-10 minutes. (To learn how to knead by hand see instructions above in blog post).
3. Rising: Grab a bowl that is bigger than the size of your dough. Oil the bowl and place the dough inside. Cover up the bowl with plastic wrap and a warm towel. Dough should be left alone to rise for 1 – 1 ½ hours. Dough should double in size.
4. Rolling out: Prepare a flat surface by dusting it with flour. Use rolling pin to roll out the dough into a 14×9-inch rectangle. Take softened butter and spread it over the dough. (Be sure to leave a ¼ inch margin at one end of the dough).
5. Filling: Place cinnamon and brown sugar in a small bowl. Once they are mixed well sprinkle the mixture over the buttered dough, then rub the brown sugar mixture into the butter.
6. Roll up: Starting from one end start to tightly roll dough up. Place the seam side down making sure to seal the edges of the dough. (The ends of the roll might not be as full of sugar as desired so it’s okay to cut off about an inch off the end.)
7. Cut: Use a serrated knife, floss, or thread to cut dough into 1- inch sections. You should get 9 large pieces. Take those pieces and place them in a greased 9×9 inch baking pan or round 9-inch cake pan. Cover with plastic wrap and a warm towel and let rise again for 30-45 minutes.
8. Bake: Preheat the oven to 350 degrees F. Remove plastic wrap and towel and bake rolls for 20-25 minutes. Bake until the outsides of the rolls are golden brown. Allow them to cool for 5-10 minutes before frosting.
9. Frosting: Combine cream cheese, butter, powdered sugar, and vanilla extract in a bowl. Use an electric mixer to beat until smooth and fluffy. Spread over cinnamon rolls and serve immediately.

Notes

• If you or those you are preparing this recipe for someone who has gluten intolerance or Celiac Disease, this recipe can be made gluten-free by using a gluten-free baking flour blend. We did this and the final product was a flavorful, delicious dessert! Keep in mind that the dough will turn out more dense and crumbly. You definitely don’t get your classic, fluffy cinnamon roll when you use gluten-free flour, so when possible, all-purpose wheat flour that allows for gluten development is the way to go. The gluten-free version is still a fun way to incorporate your favorite treat into your diet and make it allergy- and intolerant- friendly.
• 

Keywords:Cinnamon rolls, Breakfast, Yeast bread product

These delicious and easy to make pumpkin chocolate chip muffins are perfect to freeze so that college students have something to eat for breakfast. Made in advance, they only take 30 seconds to warm up in the microwave before a student heads to class. Made with whole grains and pumpkin, their nutritional value also makes these a great way to start the day! This is an easy and cheap recipe made for beginners. We had fun making this recipe, it is so straight forward anyone can make these muffins!

The simplicity of this recipe starts with the ingredients. The ingredients in the muffins are basic, they are things that every grocery store has, and they are easy to find. After purchasing all your ingredients, if you’re in a time crunch you can practice Mise en Place. You can have everything measured out in advance, then it makes it easier to dump everything in and combine it. Even without pre-measuring out the ingredients, this recipe is still fast and easy. Once all the ingredients are measured, start mixing the wet and the dry ingredients together in separate bowls. Then when mixed, pour the dry ingredients and chocolate chips in with the wet ingredients. You then fold the ingredients together, making sure you don’t over mix as that will crush the air bubbles and ruins the light and fluffy texture. Use a measuring cup or an ice cream scoop to dish into a greased muffin tin. Don’t over fill muffin tins, you don’t want them to overflow while baking. Bake for 16-18 minutes. You will know they are done when you stick a toothpick or a fork in the center and it comes out clean. We all thought the muffins were delicious, so these are a perfect cheap, easy, and incredibly delicious fall breakfast.

Cost Breakdown

Here’s the cost breakdown for these muffins:

Tips to Make this Cheaper

• Buying generic brands of expensive ingredients such as the canned pumpkin can
  be helpful.
• Buy some ingredients such as flour and chocolate chips in bulk, so they are cheaper per ounce if the whole package will end up getting used in other recipes.
• To make this recipe sustainable, ensure that all the extra ingredients get used in other recipes like pumpkin pancakes!

Healthy Pumpkin Chocolate Chip Muffins

Author: Food Literacy Students Cooking Method:Baking Cuisine:American Courses:Breakfast Snack Dessert

Difficulty:BeginnerPrep time: 14 minutesCook time: 16 minutesRest time: 40 minutesTotal time: 30 minutesServings:4 servingsCalories:161 kcal Best Season:Available

Description

These Taste Better From Scratch muffins we made rise to the perfect size and are light and airy. You can even eat the muffins right out of the oven or once cooled, or you can freeze them and reheat them for breakfast on a later day. You could even make different flavors of muffins such as zucchini, if pumpkin isn’t your favorite flavor.

Ingredients

• 1 1/4 cups whole-wheat flour
• 1/4 cup cornstarch
• 1 Tbsp pumpkin pie spice
• 1 tsp baking soda
• 1/4 tsp baking powder
• 1/4 tsp salt
• 2 large eggs
• 1/2 cup honey
• 1/3 cup butter or coconut butter, melted
• 1 cup canned pumpkin puree
• 1/2 cup semi-sweet chocolate chips (optional)

Instructions

1. 1. Preheat the oven to 350 degrees F. Spray a standard 12-cup muffin tin with non-stick cooking spray (or line with muffin liners) and gather all ingredients.
   
   
2. 2. Whisk dry ingredients together: flour, cornstarch, pumpkin spice, baking soda, baking powder, and salt.
   
   
3. 3. Mix wet ingredients together: eggs, melted butter, honey, and pumpkin puree.
   
   
4. 4. Make a well in the center of the flour mixture and add the pumpkin mixture and chocolate chips. Mix just until combined. (Do not over-mix).
   
   
5. 5. Spoon the batter into the muffin pan, filling each cup 2/3 full (or a little more if you want bigger muffins). Bake for 16 – 18 minutes or until a toothpick inserted comes out clean.
   
   

Notes

• Freezing Instructions: Allow muffins to cool completely, then place them in a freezer safe container and store them in the freezer for up to 3 months.

Keywords:easy, made from scratch, health

Reference: https://tastesbetterfromscratch.com/skinny-pumpkin-chocolate-chip-muffins/