This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!

Cost Breakdown

Recipe Making Process

Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.

Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.

Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.

The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!

You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!

Easy Mediterranean Bowls

Author: groupfour Courses:Dinner Lunch Lunch, Dinner Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 24 minutesRest time: minutesTotal time: 34 minutesCooking Temp:400 CServings:4 servingsEstimated Cost:19.27 $Calories:327 kcal Best Season:Summer

Description

This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!

Ingredients

For falafel:

• 1 can chickpeas, drained and rinsed
• 1 cup fresh parsley
• 1 cup fresh dill
• 1 small yellow onion
• ½ tsp black pepper
• ¼ tsp cayenne powder
• ¼ tsp coriander
• ½ tsp ground cumin
• 1 tbsp flour
• 4 cloves garlic
• 1 tsp baking powder
• 2-3 tbsp olive oil

For rice:

• 2 Tbsp lemon juice
• 2 cups white rice
• 1 medium yellow onion
• 1 tsp dill weed
• 1 garlic clove
• 2 cups chicken broth
• 1 lemon (for taking pictures)

For sauce:

• ½ cup grated cucumber
• 1 cup greek yogurt
• 1 tbsp lemon juice
• 1 garlic clove
• 1 tbsp fresh dill
• Other ingredients needed:
• 2 tomatoes
• 2 oz feta cheese
• 1 Red onion

Instructions

1. Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
2. Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
3. Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
5. Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
6. Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
7. Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.

8. While the falafel is baking, make the Lemon Rice and prep any additional fresh vegetables you plan to serve with it. Mix together the sauce ingredients.
9. After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tahini sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
10. Pack it up for meal prep or serve it warm! Enjoy!

Keywords:Budget friendly, college meals, meal-prep, Mediterranean food, nutritious, Quick dinner

Cost Breakdown

Recipe Making Process

Step 1:

Gather all your ingredients as seen in the image below. Once all ingredients are gathered, measure out what you need and chop the onion. Gathering and preparing all your ingredients is called mise en place and it will make your cooking process smooth and efficient. 

Image Disclaimer: The ingredients shown are equivalent to the recipe halved.

Chopping an onion can be a fairly easy process. Start by slicing off the top of the onion. Then, cut the onion in half lengthwise and remove the outer skin. Next, you will make horizontal cuts into the half onion. You can then start your vertical cuts. If you need more help on chopping an onion this video is a great resource! Cut until you reach the root of the onion and then set aside your chopped onion. The whole onion half can be used as a topping if desired. Now, roll up your sleeves cause it is time to cook! 

To start, use either a food processor or a knife and cutting board. If you are low on funds and don’t have access to a food processor, a knife will do the same thing. With a knife, you will take your chopped onion and mince it. Once the onion is minced, set it aside and do the same to your garlic, chipotle, and beans. Do not mince the beans completely, but rather leave them partially chopped. Leaving the beans partially chopped allows for an interest factor in the texture.

If you do have a food processor in your kitchen, the previous steps become more simple. Add the onion, garlic, and chipotle to the bowl. Pulse until the ingredients are minced. Once the ingredients are minced add in the beans and pulse until the beans are partially chopped. 

Step 2:

Once you are done chopping or pulsing the ingredients, place them in a large bowl. Add the bread crumbs, seasonings, and egg. Mix all ingredients together until they are well combined. To modify this recipe to be vegan, substitute 1 egg with 1 tablespoon of ground flax seed and 3 tablespoons of warm water. Let the flax seed mixture sit until it achieves a gel-like consistency. Add this to the burger mix.

Step 3-4:

Once you have a well combined mixture, take a cookie scoop, or ¼ cup measuring cup and portion out the mixture. You should get around 8-12 patties, but you can make them larger or smaller based on your needs. To cook your patties you can either bake, grill, or pan-cook (sauté) them. All methods are done in a similar manner, so use the method that you feel most comfortable with. For beginner cooks, baking will most likely be easiest. Preheat your oven to 400 degrees F and bake the patties for 5 minutes on each side.

If you desire to grill your burgers, place the burgers down and cook for 5 minutes on each side. This method of cooking adds a different flavor. If you desire to pan-cook or sauté your burgers, warm a lightly oiled pan to medium-high heat. Once again, cook the burgers for 5 minutes on each side. This method provides a nice flavor and the oil helps caramelize the outside of the burgers.

Step 5:

When the burgers are cooked, serve immediately on a bun with your favorite ingredients. This is where you can substitute based on your budget. If it is summertime and the produce is inexpensive, use what you like most. If it is winter and there is less fresh produce, using cheaper produce like bell peppers, avocados, and cucumbers are affordable options. You can also find a cheaper green option like coleslaw mix, which tends to stay under $2 in the winter. In our video the following toppings were used: tomato, lettuce, pickles, sautéed onions, ketchup, mustard, and a lightly toasted bun.

Meal Prep:

This recipe is meal prep friendly. Start by freezing uncooked patties on a parchment paper-lined cookie sheet for 4-6 hours or until frozen solid. They can then be moved to an airtight container or resealable bag. These burgers will last for 2-3 months. When ready to eat, thaw them overnight in the refrigerator or in the microwave (immediate use after this option). Follow the cooking instructions for the desired method and you are ready to enjoy your no-stress burger.

Tips:

The eggs or flax seed mixture are binding agents for the burgers. To keep your burgers together, ensuring the presence of the eggs or flax seed mixture is critical. Having your ingredients minced also contributes to better binding of ingredients. Making sure oil is in the pan or on the grill when sautéing or grilling will also help keep the burgers together. This will also aid in preventing the burger from sticking to the cooking surface and tearing.

Too hot? That is okay because the spice level can be easily changed. The chipotle peppers are optional and can be omitted if this is the case. These burgers give you the freedom to customize your burger to your taste preferences. If you want jalapeños in there, great! If not, great! This recipe provides opportunities to get creative in your culinary skills. Good luck and enjoy!

Nutrient Content:

Black Bean Burger

Author: Nutrition 1240 Group 1 Cooking Method:Baking Grilling Sautéing Cuisine:American Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 10 minutesTotal time: 25 minutesCooking Temp:400 FServings:12 servingsEstimated Cost:7.71 Per 12 BurgersCalories:177 kcal Best Season:Available

Description

Black Bean Burgers are easy, delicious, and budget-friendly. They make delicious dinners, especially for your vegetarian and vegan friends! This recipe makes meal prepping so easy as well. The Black Bean Burger has been designed to be nutrient-packed, convenient, and easily modifiable to your taste preferences.

Ingredients

• 1/2 Large Red Onion
• 1-2 Whole Chipotle Peppers in adobo sauce (optional)
• 4 Garlic Cloves
• 2 (15 oz cans) Black Beans drained and rinsed
• 1 cup Plain Bread Crumbs
• 1 1/2 tsp Ground Cumin
• 3/4 tsp Salt
• 1/2 tsp Black Pepper
• 2 Large Eggs

Instructions

1. Place onion, chipotle, and garlic into a food processor and pulse until finely chopped. Add in black beans and pulse until the black beans are partially chopped, leaving some whole or partial beans. Transfer to a large mixing bowl.
2. Stir in the bread crumbs, cumin, salt, pepper and eggs until well combined.
3. Divide up the mixture to form 8 to 12 patties
4. When ready to cook choose one of the following options:
   Skillet: heat a lightly oiled skillet to medium high heat. Cook for 5 minutes on each side.
   Baked: Bake in a 400 degree oven for 5 minutes each side.
   Grilled: Cook on an outdoor grill for 5 minutes each side.
5. Serve hot on a bun with desired toppings.

Video

Notes

• Look ahead and choose your desired cooking method before starting. If you choose baking, preheat your oven to 400F first.

Keywords:Vegetarian, Easy to Make Vegan, Fast, Meal Prep, Inexpensive

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/

Energy bites are more than fast food. The peanut butter packs a punch of protein, while oats help stabilize blood sugar, provide antioxidants linked to heart health, and improve digestion through their fiber content. Omega-3 fatty acids have links to brain and heart health, chia seeds are a terrific source of healthy fats to support cell function and nutrient retention, and taken together the ingredients have more health benefits than can be listed here.

The recipe price is low, and it can be easily adapted based on local ingredients, seasonal flavors, or whatever you have on hand for a fast, delicious, and nutritious snack any time of the day. All of the ingredients for the energy bites can be found in a grocery store.

Cost Breakdown

Additional Budget Friendly Tips

• There is no fresh produce or ingredients in this recipe, so the quality of the ingredients comes down to price and personal preference. This also makes it easy to save by buying in bulk and storing the ingredients, or making a large batch of the energy bites and freezing them.
• Other options to reduce price include shopping around, exploring local farmers markets, or dropping by the SNAC pantry. The food at the pantry is subject to change, but staples such as peanut butter and oatmeal are almost sure to be found there and the option can shave several dollars off the recipe cost.

Recipe Making Process

• To make the recipe, simply gather together the ingredients and measure them out, then follow the recipe to combine and shape the energy bites. Collecting and measuring the ingredients prevents the nasty surprise of an impromptu grocery trip and simplifies the process over all.

• The tools needed for this recipe include measuring cups, a tablespoon measure, a mixing bowl, a spoon, and a cookie tray. A rubber spatula can also be helpful for handling sticky ingredients such as peanut butter and honey, or a quick spritz of cooking spray to the measuring cup before measuring out the ingredients works just as well or even better as it means one less dish to wash. The final tool vital to this recipe are your own hands!
• A scooper can be used to measure out and shape the finished dough, but approximating the amounts and molding the bites by hand works just as well without the need for extra tools.
• If the dough is sticky, feel free to pop it in the fridge for a couple of minutes to let it firm up before shaping the bites. Adding a bit of water to your hands, no more than is needed to make them damp, can also prevent sticking.

Reflection of the Process

When done correctly, these energy bites can’t go wrong. The energy bites should turn out perfectly every time, with evenly mixed balls that stay intact for as long as they last. While not the prettiest looking snack, these energy bites make up for appearance in taste and speed. The chocolate chips melt in your mouth, mixing with the peanut butter to create a delicious flavor with just enough sweetness. The flax seeds, coconut, and oats add a satisfying texture to every bite.

The recipe is easy to make, so easy that one person commented it felt like cheating, and takes less than twenty minutes to prepare. For a bit of extra multitasking, listen to a recorded lecture, run through some notes, or use the time as a well deserved study break.

Overall, remember that this recipe is for the person making it. While the recipe is terrific as is, feel free to make changes to the recipe based on allergies, taste, and seasonal ingredients. If peanuts aren’t a good option, peanut butter can be replaced with almond butter or another similar choice. Semi-sweet chocolate chips can be replaced with milk chocolate, dark chocolate, M&M’s, or anything else in the pantry. This recipe is easily adaptable to all tastes and occasions. There’s nothing stopping you from giving it a try!

Energy Bites

Author: Food Literacy Students Cuisine:American Courses:Snacks

Difficulty:BeginnerPrep time: 20 minutesCook time: minutesRest time: 40 minutesTotal time: 20 minutesServings:20 servingsCalories:157 kcal Best Season:Available

Description

Energy bites are an easy grab and go snack that can be stored in the freezer or the fridge for a quick boost of energy throughout the day. These satisfying treats have a delicious peanut butter chocolate twist and a wealth of nutrients-–including all the essential amino acids for a complete plant-based protein, omega-3 fatty acids that help with brain and heart health, vital macronutrients such as healthy fats and carbohydrates for energy and nutrient retention, plenty of dietary fiber to help with digestion, and many more!

Ingredients

• 1 cup quick oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 2 Tbsp chia seeds
• 1/3 cup coconut flakes

Instructions

1. Add the peanut butter and honey to a medium size mixing bowl. Mix until well combined. Then add the rest of the ingredients to the bowl and mix thoroughly

Video

Notes

• Fun fact, these energy bites last up to three months in the freezer.

Keywords:easy, Easy to freeze, easy to modify, Quick, simple

There are quite a few vegetables that need to be chopped, but we will discuss proper cutting techniques and tricks in the recipe description that will help you cut each ingredient quickly.

Making Cowboy Caviar is a super fun and easy process. Once you figure out different knife cuts and the proper way to hold your knife, it is really quite relaxing. Getting to spend a little bit of time just cutting veggies can be fun! The quick and easy preparation process makes this recipe a perfect choose for those times you are in a rush or need a quick healthy side dish to bring to a party. It is also very budget friendly if you are looking to save money. You just need to buy a few vegetables and in addition to few other ingredients that you probably already have at home. This recipe can be very versatile. The vegetables in this recipe can be switched if you don’t like them or if you have other vegetables at home you are wanting to use up.

This dish is very delicious, nutritious, budget friendly, and simple to make. It tastes very fresh and would be great to use for your next home barbecue. It is best served chilled with tortilla chips.

Cost Breakdown

Tips for Making this Budget-Friendly

• The Student Nutrition Access Center food pantry on the USU campus typically has canned beans and corn.
• Buy generic products such as Great Value or Kroger to reduce ingredient cost even more.

Making Cowboy Caviar and Knife Skill Tips

Tip before cutting vegetables: Hold the knife between your thumb and pointer finger on the bolster. Then wrap the rest of your fingers around the handle.

Step 1: Mix the ingredients for the dressing in a large bowl and set aside.

Step 2: Gather the vegetables and other ingredients that will be put into the dressing.

Step 3: Rinse and drain the beans and corn.

Step 4: To cut the bell pepper, gently cut around the top. You do not want to cut all the way through the pepper. Turn it upside down so the stem is facing downward. Cut along each of the sections of the pepper (there will be three or four, depending on the pepper). Gently pull each section away from the pepper. Slice each section into four thin strips. Then dice. See the video for a more detailed visual.

Step 5: Cut the top of the onion off, leaving the bottom intact. Cut the onion in half. Beginning at one side, make cuts all the way across the onion. Then turn the onion and make perpendicular cuts. You should have small, diced onions. See the video for a more detailed visual.

Step 6: Slice the jalapeno in half and remove the seeds (you can leave some in if you like more of a kick). Cut the jalapeno into thin circles and proceed to mince the jalapeno until you are left with very small pieces. See the video for a more detailed visual.

Step 7: Chop the cilantro. See the video for a more detailed visual.

Step 8: Cut the avocado in half, throwing away the seed. Peel the skin gently off. Flip the avocado so the rounded side is facing up. Make thin slices lengthwise all the way across the avocado. Then turn it 90 degrees and slice all the way across the avocado. This should create little cubes of avocado. See the video for a more detailed visual.

Step 9: Add all the ingredients into the bowl with the dressing and mix well.

Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Cowboy Caviar

Author: Food Literacy Students Cuisine:Mexican American Courses:Lunch Dinner Snack Side dish

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 15 minutesServings:6 servingsCalories:300 kcal Best Season:Summer

Description

This Cowboy Caviar from thecozycook is an incredibly quick, easy, and nutrient dense dish that can be made in 15 minutes or less. With crazy college schedules and tight budgets, this dish is sure to save you time and money.

Ingredients

• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can whole kernel sweet corn, drained
• 1 small red bell pepper, diced
• 1 jalapeno pepper, minced
• 1/3 cup fresh cilantro, finely chopped
• 3/4 cup red onion, diced
• 2 avocados, diced

Dressing

• 1/4 cup lime juice
• 2 Tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 Tbsp honey
• 1/4 tsp chili powder

Instructions

1. Mix the ingredients for the dressing in a large bowl and set aside.
2. Gather the vegetables and other ingredients that will be put into the dressing and chop.
3. Rinse and drain the beans and corn.
4. Add all of the ingredients into the bowl with the dressing and mix well.
5. Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Video

Keywords:Plant-based, Vegetarian, Vegan, Beans, Healthy, Fresh, No-cook

There are many ways to get protein in your diet without having to rely on meat! This dish includes black beans, which are an excellent source of protein. Black beans contain eight grams of protein per serving, and they also have plenty of fiber. Meat can take a long time to cook, so this dish is a great option for when you’re wanting to make something that is quick and easy. There are only a few ingredients, which also makes it very simple to make. The most difficult part of this was adding in all of the many spices, but they make for a wonderful taste! These tacos are very filling and sustaining. They are also a great way to get in your servings of vegetables, and most of the vegetables in this dish are able to be locally sourced. 

The cost for this entire meal was $10.14. This meal made four servings, so the individual portion cost is $2.54. It was much cheaper because we did not include meat, yet it still had a great amount of protein. 

Here is the cost breakdown:

Additional Tips to Save Money:

• Grow your own vegetables, or buy them from a farmers market
• Use block cheese and shred it instead of buying shredded cheese if you already have a block
• Make your own tortillas! Or you could eat this meal with chips or rice instead if you want.
• Visit the SNAC pantry at USU

Black Bean and Sweet Potato Tacos

Author: Food Literacy Students Cooking Method:Roasting/baking Cuisine:Mexican Courses:Lunch Dinner

Difficulty:BeginnerPrep time: 20 minutesCook time: 20 minutesRest time: minutesTotal time: 40 minutesServings:4 servingsCalories:300 kcal Best Season:Available

Description

This recipe turned out delicious, and it makes for a great lunch or dinner. The sweet potatoes give great substance and makes it fun to eat. Make sure to keep a close eye on the sweet potatoes to avoid overcooking them. When the dish is finished, a squeeze of the fresh lime juice and chopped cilantro placed on top makes for great finishing touches.

Ingredients

• 2 sweet potatoes, peeled and cubed small (about 3-4 cups)
• 1 jalapeno pepper, seeded and finely diced
• 1 red bell pepper, diced small
• 1 small red onion, diced small (about 1/2 cup)
• 2 teaspoons olive oil
• 1 teaspoon cumin, ground
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper, ground
• 1 (15 ounce) can black beans, rinsed and drained
• 1/4 – 1/2 cup cilantro, chopped (amount depends on your preference)
• 2 teaspoons fresh lime juice (from about 1 lime)
• 1 cup shredded cheddar cheese
• 1 cup shredded Monterey Jack cheese
• 6-8 small white corn tortillas (or whole wheat, white flour or other favorite variety)

Instructions

1. Preheat the oven to 425 degrees F. Chop vegetables into equal sizes.
2. In a large bowl, toss together the sweet potatoes, jalapeno, red pepper and red onion with the olive oil, cumin, chili powder, salt and pepper. Dump the coated veggies onto a large rimmed baking sheet and roast for 18-20 minutes. Half way through cooking, pull out the baking sheet and toss ingredients. The vegetables should be tender but not mushy at the end of cooking time.
3. Let the vegetable mixture cool. Scrape the mixture into a large bowl and toss with the black beans, cilantro and lime juice. Taste the mixture and add additional salt and pepper to taste. Spoon into tortillas.

Video

Sources

• Black Bean Nutrients: https://www.healthline.com/nutrition/healthiest-beans-legumes#black-beans
• Sweet Potato Nutrients: https://www.healthline.com/nutrition/sweet-potato-benefits#nutritional-value

Keywords:Plant-based, vegetarian, tacos, healthy, quick

Pasta primavera is generally served at dinnertime but can be prepared for lunch as well. In the U.S. we tend to put a greater emphasis on the last meal of the day. So, if you plan to serve this for dinner, you may consider adding a side dish. Warm garlic bread goes well with most pastas and can be an enticing choice. The veggies in this dish make it colorful and nutritious. It is a great dish to share with people of any age. This meal may be served with grilled or shredded chicken to add flavor and additional protein. Or if desiring to eat vegetarian, it can be easily converted by substituting the poultry stock for an all-vegetable one.

Cost Breakdown

This pasta primavera is easy to prepare and pleasing to the eye. It is a wonderful way to sharpen your kitchen skills and boost your confidence in cooking. As a college student, it may be hard to establish cooking self-efficacy. But having a collection of reliable recipes you can return to will make you a more competent and effective cook. It is a perfect dish to return to time and time again. Since most items are cooked together in one big pot, it requires little prep work and minimal clean up. You can easily impress your dinner guests or save the leftovers for later. It only takes about 20 minutes to cook and 10 minutes to prepare.

Recipe Lightning Round

Reflection and Tips

Our goal in selecting and preparing this recipe was to appeal to the increasing number of college students and to the emerging young adults everywhere. We searched for a dish that included all the major food groups, could be prepared quickly, and that is budget-friendly. This recipe says that it makes 6 servings, and we found each portion to be quite generous. That makes this dish perfect if cooking for a group of roommates, or if you plan on saving/freezing it to be eaten over the period of several days or a few weeks. It’s the ultimate food planner’s choice.

Several skills can be learned and implemented throughout the preparation process of this dish, thus increasing one’s kitchen abilities and level of self-confidence. You will learn the different ways of cutting vegetables, and how to implement dry and moist heat cooking methods – through sautéing the onions and simmering the pasta to al dente. You will also mix up a creamy sauce and learn about appropriate seasoning.

We learned that there is minimal clean up required after cooking this pasta primavera. It is fun to cook with a group so that certain individuals can be chopping the vegetables while others prepare the broth and additional ingredients. As your noodles are simmering, you might consider preheating the oven and preparing a nice cheesy garlic bread to serve on the side.

As we were preparing this meal, we discovered some of the best ways of cubing cucumbers. Make sure to create a flat edge on each side to avoid rolling during the cutting process. We also substituted the chicken broth for chicken bouillon which we dissolved into hot water. It turned out fantastic and was much cheaper. After pouring in the broth, you may find that it doesn’t completely cover the noodles. Don’t worry about that. The vegetables shrink down, and it all softens and comes together quite nicely. Also keep in mind that you’ll be adding more liquid to the pot when pouring in the cream. We decided against adding the can of peas, and as a result the dish tasted fresher and lighter. We didn’t run into any difficulties preparing the meal or performing the cooking techniques, but we did have a slight problem with managing our time. We started preheating the oven too late and ended up broiling our garlic bread rather than baking it. That alteration allowed us to serve all components of the meal at the same time and while they were still hot.

Overall, we loved this dish because it is healthy, allows access to all the major food groups and does not go over budget. It smelled amazing and tasted just as good. It is a comfort food that can be served on almost any occasion. We would not make any alterations to the recipe; flavors were all there and it worked out quite nicely.

RESOURCES:

We found this recipe for Garlic bread very useful! https://bit.ly/FNGarlicBread

One Pot Pasta Primavera

Author: Food Literacy Students Cooking Method:Sautéing Boiling Cuisine:Italian Courses:Dinner Lunch Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 20 minutesRest time: 40 minutesTotal time: 30 minutesServings:6 servingsCalories:453 kcal Best Season:Available

Description

If you are looking for something easy to prepare and pleasing to the eye this pasta primavera by thegirlonbloor.com may be just the dish for you! It is definitely a fun one to add to your growing collection. The veggies in this dish make it colorful and nutritious. This meal may be served with grilled or shredded chicken to add flavor and additional protein. Or if desiring to eat vegetarian, it can be easily converted by substituting the poultry stock for an all-vegetable one.

Ingredients

• 1 Tbsp olive oil
• 1 red onion, sliced
• 4 cloves garlic, minced
• 1 lb penne pasta
• 4 cups chicken or vegetable broth
• 4 cups mixed fresh vegetables
• 1 Tbsp butter
• 1/2 tsp each salt & pepper
• 1/4 cup heavy cream
• 3/4 cup parmesan cheese
• 1/4 cup fresh chopped parsley (optional)

Instructions

1. Add olive oil to a large Dutch oven over med-high heat. Sauté onion and garlic for 1 minute, stirring frequently.
2. Add in penne pasta and chicken broth, then bring to a boil. Simmer for 10-12 minutes, stirring often, until pasta is almost cooked through.
3. Meanwhile, prepare veggies. Add to pasta and cook another 5 minutes, stirring occasionally, until veggies are tender-crisp.
4. Stir in butter, salt & pepper, cream, and parmesan cheese, tossing to coat. Remove from heat. Serve garnished with parsley (optional) and enjoy!

Keywords:Healthy, Homemade, made from scratch, Quick, One pot, Pasta

How can I start eating healthy when I’m in college?

I sent out a survey to some college aged individuals who attend various universities (primarily Utah State University and Texas A&M students) to figure out what most people struggle with to make a balanced diet. Most of the responses showed a high intake of meat and refined grains (think white rice, normal flour, white bread, etc.) and a low intake of vegetables and whole grains. Vegetables are jam-packed with nutrients our body needs. Whole grains are important to provide us with healthy carbs and fiber; certain grains are also a great source of protein and other nutrients. Young adults should be getting about 3-4 servings of vegetables a day. Young adults should also be getting about 8 servings of grains at least half of which should be whole grains. How can I start eating healthy when I’m in college?

So how does a college kid, or anyone low in time and on a budget, start to replace their high intake of meat and refined grains with vegetables and whole grains? One easy way to start is by changing the grains you buy. Many grains are in a similar price range as white rice but are much better for your diet. This recipe uses the grain quinoa but other grains like couscous, farro, amaranth or even brown rice can be used. They also take about the same amount of time to cook as white rice (sometimes even less time)

Vegetables can be a bit trickier because they can be expensive if you don’t plan them outright. The first step in figuring out how to incorporate vegetables is knowing what is in season. Along with buying in-season, vegetables (and fruits) can be bought out of season for a cheaper price if they are bought frozen or canned (if you buy canned make sure to look for a low sodium/sugar added option). You can also try buying vegetables that can be used for multiple recipes or snacks that week so none of them go to waste.

What is sustainable eating?

Sustainable eating is a practice that helps support sustainability in our food systems. Having sustainable food systems is important for the continued production of foods we have now, the cost of growing and producing food products, the environment/ global warming, our future generation’s ability to produce food, and more. Though sustainable eating is important, it does not mean you have to go completely vegan, eat organic foods, and never go to chick-fil-a again. There are many other ways to help with sustainability without completely changing your life or spending a ton of money.

Plant-based diets and meals are a growing popularity to help with sustainability. There are some amazing recipes online on how to make plant-based meals. Meals that are planted based tend to naturally be more nutrient-dense and include more fiber/vegetables/whole grains. An easy way to start implementing this is participating in meatless Monday or reducing your animal product intake to only 1or 2 meals a day.

Another way to save some money and help with sustainability is by buying local products. If you are living in Cache Valley a great example of doing this is buying dairy and dairy products that are produced/manufactured in the valley. This also goes for produce, meat, poultry, eggs, and pretty much anything that would have to be transported a long distance. Reducing the need for transportation helps with sustainability in multiple ways. Buying vegetables in season also helps with sustainability in part because of transportation but also because additional resources are needed to grow out of season produce.

Cost Breakdown

Ingredient	Amount	Ap Unit Cost	Recipe Ingredient Cost
Chickpea	1 Tbsp	0.72/ 16 oz can	0.72
Olive Oil	1 Tbsp	2.52/ 16.9 oz (~33 Tbsp)	0.08
Garlic Powder	1 tsp	0.318/ 1 oz (1 oz~6 tsp)	0.06
Italian Seasoning	1/2 tsp	0.286/ 1 oz (1 oz~6 tsp)	0.02
Salt and Pepper	To taste	–	–
Total Recipe Cost	–	–	0.88
Cost Per Serving (1)	–	–	0.88

Ingredient	Amount	AP Unit Cost	Recipe Ingredient Cost
Quinoa	2 cups uncooked	2.59/ 1lb (0.41 lb~ 1 cup)	2.12
Vegetable 1 (cherry tomatoes)	16 oz (48 tomatoes)	1.48/ 10 oz (~30 tomatoes)	2.40
Vegetable 2 (large cucumber)	2	0.87/ cucumber	1.74
Hummus	3/4	2.98/ 14 oz container (~28 Tbsp)	1.32
Lemon juice	6 tsp	.98/4.5 oz (~27 tsp)	0.24
Salt and pepper	To taste	–	–
Feta Cheese (optional)	6 oz (~12 Tbsp)	5.88/12 oz (~24 Tbsp)	2.94
Roasted Chickpeas (optional)	1 serving (1.5 cups)	0.85/ 1 serving	0.88
Total Recipe Cost	–	–	7.82
Cost per serving (6)	–	–	1.30
Total Recipe cost (with optional ingredients)	–	–	11.64
Cost per serving (with optional ingredients) (6)	–	–	1.95

Cost of Eating Healthy/Sustainably

There are so many different ways to save money on food out there so for now I’m going to focus on ways to save for this recipe. Buy vegetables in-season really is a change saver. For this recipe, the two vegetables used are cucumbers and tomatoes. Both tend to be in season July-November. But this recipe can be used year-round with other vegetables. For example, broccoli and carrots are both in season when cucumbers and tomatoes are not and could be used for the two vegetables. Another way to save money is buying things in bulk and not buying name-brand products. For this recipe, the quinoa could be bought at a store like Winco which has a huge bulk foods section where you can get the exact amount of what you are looking for. You can also buy in bulk for the seasonings, salt, and pepper. When trying to reduce the cost of lemon juice and feta cheese the best option is to buy the cheapest brand. If you are making the option roasted chickpeas an easy way to reduce the price is to buy dry chickpeas in bulk instead of canned but this does require extra time and knowledge on how to cook dry chickpeas.

This meal is a healthy and sustainable option that is filling and not too expensive. Shown above is a cost breakdown of the main recipe and the optional addition of roasted chickpeas. The grain bowl costs only $1.95 per serving and might be less depending on what/when ingredients are bought.

Mediterranean Grain Bowl

Author: Food Literacy Students Courses:Uncategorized

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: minutesTotal time: 35 minutesServings:6 servingsCalories:300 kcal Best Season:Available

Ingredients

• 2 cups dry quinoa
• 4 cups water
• 16 oz cherry tomatoes (or alternative vegetable)
• 2 large cucumbers
• 3/4 cup hummus
• 6 teaspoons lemon juice
• Salt and pepper to taste
• 6 oz feta cheese (optional)
• 1 serving roasted chickpeas (optional)
  Recipe linked here Roasted Chickpeas

Instructions

1. Start by rinsing the quinoa. Once rinsed bring water to a boil. Once boiling add the quinoa, reduce heat, and let simmer covered for 15 minutes.
2. Remove quinoa from heat and let sit cover for 10 additional minutes.
3. Start by rinsing the quinoa. While quinoa is cooking cut tomatoes and cucumbers into small bite-sized pieces (cutting the tomatoes into four pieces and slicing cucumbers then cutting the slices into fourths). When quinoa is done add lemon juice and stir in.
4. Divide the quinoa into 6 meal prep containers or bowls. Top each bowl with the vegetables (about 8 cherry tomatoes and ⅓ of a cucumber), hummus (about 2 Tablespoons per bowl), feta cheese (about 2 Tablespoons per bowl), roasted chickpeas (about ¼ cup), and salt and pepper to taste.

Keywords:Healthy, In-season, Mediterranean, nutritious, Vegetarian, whole-grains

References and Resources
Here is a link with some additional things that can be done to help sustainable
food systems. https://www.greenamerica.org/good-food-gone-local/9-ways-
support-sustainable-food None of these has to be done to 100% to be helpful if
you can only implement some of these things occasionally it is better than
nothing.

This link talks about sustainability and plant-based eating.
https://www.sustain.ucla.edu/food-systems/the-case-for-plant-based/ and
this link give some recipes for those living a college lifestyle to start plant-based
eating. https://theveganatlas.com/16-easy-vegan-meals-to-make-in-your-
college-dorm-kitchen/

This website has a chart to see what common vegetables are in season.
https://www.cooksmarts.com/articles/vegetables-month-infographic-
eatmoreveggies/

Here is a great resource for replacing rice with other grains.
https://longevitylive.com/anti-aging/grain-alternative/

This website has a resource where you can figure out your specific
recommendations for different food groups and has general tips for adding food
groups into your diet. https://www.myplate.gov/

https://www.preparedfoods.com/articles/123403-consumer-sustainable-
eating-considerations-continue-to-rise
https://www.eatsamazing.co.uk/family-friendly-recipes/snack-ideas-
recipes/easy-garlic-herb-roasted-chickpeas-recipe

One of the main issues for college students is not having enough time to eat healthily on
a budget. With this in mind we decided to make a recipe full of vegetables that tastes good, helps students get the nutrients they need, and doesn’t take much time or money. This Budget-Bytes vegetable fried rice recipe is something simple that many students will go out of their way to buy at a restaurant. However, fast food options cost more per serving (ours is only $1.13) and take more time than you would realize, due to driving there and waiting in line.

On the flip side, we were able to get this done in about 30 minutes, even faster than a
takeout delivery! Like we mention in the video linked below, this recipe really isn’t too hard to make. The recipe instructions are straightforward and all it takes is washing and cutting the vegetables, cracking/whisking eggs, heating oil, and sauteeing it all together with rice! We’ll give you more details below

This recipe can be done even quicker with various strategies like prepping vegetables
beforehand or using pre-minced garlic and ginger paste (or the powdered forms). Another thing that helps is to make the rice ahead of time (the day before) and refrigerate it overnight. Something interesting to note is that leftover/day-old rice is actually better for this recipe than fresh rice because it’s less sticky.

Cost Breakdown

Take a look at the cost breakdown for this meal:

Preparation Techniques

All the preparation and cooking techniques for this recipe are super simple- great for
college students just getting into cooking. All you’ll need is a knife, cutting board, stovetop or induction burner, a few bowls or plates, and one pan (or wok, if you have one). Once the
vegetables are cut up, the process is pretty quick moving! So go ahead and get in the zone to chop those veggies and get cooking! If you wanted to dirty one less bowl, the rice could be pushed to one side of the pan after toasting with the garlic and ginger and you can scramble the egg on the other side of the pan.

Take it to Another Level

In our kitchen, cooking sustainably and keeping it budget-friendly is important to us!
So here are a handful of possible options to lift some weight o your wallet while still enjoying what you eat:

• Sustainability: Use whatever vegetables you have that may go bad in your fridge! Broccoli, cauliflower, mushrooms, onions, cabbage, and zucchini would all make a great addition to this simple veggie-lled recipe! You could also add in some leftover chicken, ham, or even lunch meat for some extra protein.
• Easier additions: A frozen stir-fry mix could replace whole, fresh ingredients to make prep easier and cut down the cost even more! If grating ginger is too much of a hassle, feel free to replace the fresh ginger with the powdered form or ginger paste (although it can be quite expensive), the same thing with garlic (possibly a jar of minced garlic).
• Budget-friendly options: As mentioned above, a frozen stir-fry mix would be cheaper than buying individual, fresh vegetables. The SNAC pantry on campus has lots of groceries available to students for free! Rice is a staple in the SNAC pantry and could cut down the cost even more. SNAC also carries a variety of produce, meat, and canned goods that you could substitute to make things even cheaper.
• Tips and tricks: use long grain white rice to avoid clumpy, sticky, fried rice. If you prefer spicy fried rice- feel free to add sriracha, chili powder, or red pepper akes when cooking your vegetables! If you want a lower sodium meal, make sure to use a low sodium soy sauce as well as watch how much salt you add in. The seasonings we used were super flexible, so feel free to measure with your heart, and add in what you like!

Better than Take-out Fried Rice

Author: Food Literacy Students Cooking Method:Stir-frying Cuisine:chinese japanese Courses:lunch dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 15 minutesRest time: 40 minutesTotal time: 30 minutesServings:4 servingsCalories:371 kcal Best Season:Available

Description

This recipe turned out SO GOOD! We liked it even more than some of our local
takeout options- and it was even quicker and healthier than its takeout alternatives! The rice wasn’t sticky, the flavors went together really well, and the vegetables were done perfectly.

Ingredients

• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1 carrot, diced
• 4 green onions, sliced
• 2 large eggs
• 1 cup peas, frozen
• 3 Tbsp cooking oil, divided
• 3 cups rice, cooked and cooled
• 3 Tbsp soy sauce
• 1 Tbsp toasted sesame oil

Instructions

1. 1. Prepare the vegetables before hand so they’re ready to go when needed. Mince the garlic, grate the ginger, dice the carrot and bell pepper, slice the green onions (separate the green ends from the white ends), and measure the frozen peas.
2. 2. Lightly whisk the eggs in a small bowl. Heat a large skillet over medium. Once hot, add 2 Tbsp of cooking oil and swirl to coat the surface. Add the eggs and gently scramble until cooked through. Transfer the cooked eggs to a clean bowl or plate.
3. 3. There should be a good amount of oil left in the skillet. Turn the heat up to medium-high. Add the diced carrots and stir and cook for about two minutes. Next add the bell pepper and the white firm ends of the green onions. Cook and stir for one minute more. Finally, add the frozen peas and stir and cook until heated through. Transfer the vegetables to a clean bowl or plate.
4. 4. There should be a good amount of oil left in the skillet. Turn the heat up to medium-high. Add the diced carrots and stir and cook for about two minutes. Next add the bell pepper and the white firm ends of the green onions. Cook and stir for one minute more. Finally, add the frozen peas and stir and cook until heated through. Transfer the vegetables to a clean bowl or plate.
5. 5. Pour the soy sauce and toasted sesame oil over the rice. Stir the rice and sauce together until evenly combined. Turn the heat off.
6. 6. Add the eggs and vegetables back to the skillet with the rice and stir to combine. Allow the residual heat to heat everything through. Top with the remaining green ends of the sliced green onions. Taste and adjust the soy sauce or sesame oil to your liking.

Video

Notes

• This fried rice is delicious as is, but there are plenty of ways to adapt it and make it your own! Maybe try serving it topped with a fried egg, tofu, or chicken. This rice would be great served alongside dumplings, pot-stickers, egg rolls, wontons, or your favorite steamed veggies!

Keywords:quick, easy, cheap, fried-rice, low-calorie

References: https://www.budgetbytes.com/vegetable-not-fried-rice/

This meal can be enjoyed as both as a quick lunch or dinner, only taking 5 minutes overall to prepare and about 10 minutes to cook. Stir fry is a simple Chinese sautéing method that has been used for years. Stir fry is a very beginner friendly meal and great to feed a whole family (serving 10) or can be reduced simply to feed just an individual. We recommend in late summer and early fall because more fresh vegetables are harvested, but can easily be enjoyed year-round.

Cost Breakdown

This McCormick vegetable stir fry recipe by Chef Janice is very budget friendly because each of these vegetables are fairly inexpensive. The spices can be purchased as generic brands which makes them a little cheaper. Here is a cost breakdown:

Tips to make this cheaper:

• Generic brands may be more budget-friendly than purchasing name brands for the sauce, oil, and seasoning.
• It may cost less to buy two (8 oz) bags of sugar snap peas rather than purchasing the 16 oz bag.
• Purchase a small bottle of vegetable oil rather than a large.

Vegetable Stir Fry

Author: Food Literacy Students Cooking Method:Stir-frying Cuisine:Chinese Courses:Lunch Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 10 minutesRest time: 40 minutesTotal time: 25 minutesServings:10 servingsCalories:300 kcal Best Season:Available

Description

This stir fry has a great combination of flavors and textures. When the vegetables are cooked to al dente and the colors of the vegetables varied, this made for a visually pleasing meal. The process of making this meal and following each of the steps was very easy.

Ingredients

• 1 Tbsp oil (vegetable or olive oil)
• 1 onion, medium
• 1 cup carrots
• 2 cups broccoli
• 2 cups sugar snap peas
• 1 bell pepper, large
• 1 Tbsp soy sauce
• 1 tsp garlic powder
• 1 tsp ginger, ground
• 2 tsp sesame seeds

Instructions

1. 1. Begin by cutting all the vegetables into similar sizes. Cut the onion into thin slices. Cut the carrots diagonally. Chop the broccoli into florets. Cut the bell peppers into strips.
2. 2. Heat the pan to a medium heat and heat the oil until it begins to look shiny.
3. 3. While oil heats, mix soy sauce, garlic powder, ginger, and sesame seeds together.
4. 4. Add the carrots and onion to the pan.
5. 5. Once the carrots begin to soften (about 2 minutes), add the rest of the vegetables
6. 6. Stir the vegetables continuously.
7. 7. Once all the vegetables soften to an al dente texture (about 7-9 minutes), add the soy sauce mixture.
8. 8. Enjoy! Serve over rice if desired.

Video

Notes

• Knife cuts that work well in this recipe are julienne (1/8in x 1/8 in x 2 in) or batonnet (2 in x ¼ in x 1/4 in).

Keywords:dairy free, vegan, vegetarian, quick, healthy

References: https://www.mccormick.com/recipes/salads-sides/stir-fry-vegetables?gclid=EAIaIQobChMIhoqtwNno-wIVKAGtBh199QU1EAAYASAAEgLcEfD_BwE&gclsrc=aw.ds