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!

Young women of this age group seem to be even more susceptible to an unhealthy focus on weight and appearances.¹ It is important to remember that young women are in the prime of their hormonal fluctuations, which means they put on water prior to menstruation and take water off postmenstrual.² This does not always indicate an unhealthy weight gain, and young women should try to remember that it is normal to go through these cycles each month. It may take some hard work and practice, but building some simple habits may take your focus away from these thoughts. For example, try to avoid negative body talk – about yourself and others – and try to focus on your positive characteristics. Try to take a break from social media and spend time doing things you like, such as reading or going for a walk.³

These changes are not always a sign that something is wrong. They are a normal part of becoming an adult. The added weight often supports metabolic, hormonal, and physical stability as you move out of adolescence and toward adulthood. 

It is also important to acknowledge that weight gain during this time can be influenced by factors like a slower metabolism, which naturally decreases with age.⁴ Pair this natural change with a college lifestyle – less structured meals, late-night snacking, and potentially less physical activity – and the numbers on the scale may change. However, this is no reason to panic. Instead, it is a reminder to focus on building sustainable habits that support your health long-term.

While physical changes are normal, the societal pressure to stay a certain size or achieve a “perfect” body may be overwhelming for some young adults. College is often a time when body image concerns peak, as students compare themselves to peers or feel insecure about themselves. Individuals with the risk or diagnosis of eating disorders may be even more negatively impacted.⁵ Some individuals may take extreme measures to avoid gaining weight, which could cause even further problems.

The truth is, your body is meant to change. It is adapting to meet your evolving needs. A positive body image doesn’t necessarily mean loving every single detail about how you look. It means appreciating your body for what it does for you. Think of all the amazing things your body does every day! Instead of focusing on aesthetics, think more about how your body allows you to walk across campus over and over, hug your friends, or fuel your brain during a tough study session. 

Rather than fixating on weight as a measure of health, aim to establish habits that nourish your body and mind. Eating a variety of nutrient-dense foods, staying active in enjoyable ways, getting enough sleep, and managing stress are important for long-term well-being. These habits not only help you feel good physically, but also promote a sense of self-worth that isn’t tied to the number on the scale. 

College is a time for growth – not just intellectually, but also physically and emotionally. By embracing the natural changes in your body and focusing on what makes you feel strong, capable, and energized, you’ll set yourself up for a lifetime of health and self-confidence.

References: 

1. 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 
2. Opsahl K. Facts don’t confirm lore about ‘Freshman 15’ weight gains. The Herald Journal. 2013 Sept 28. https://www.hjnews.com/news/facts-don-t-confirm-lore-about-freshman-15-weigh-gains/article_15a1a310-28b0-11e3-988c-001a4bcf887a.html 
3. Victoria State Government Department of Health. Body image – women. Better Health Channel. 2023 Feb 16.  https://www.betterhealth.vic.gov.au/health/healthyliving/body-image-women 
4. 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 
5. Kent S. ‘Freshman 15’ myth busted by new study. The Utah Statesman. 2011 Nov 13. https://usustatesman.com/freshman-15-myth-busted-by-new-study/
6. Alone Cute Teenager Girl At Mirror In Living Room At Home Looking Her Sad Lonely Child Stands And Looks In His Reflection In Casual Domestic Clothes Concept
7. https://unsplash.com/s/photos/mirror-body-image-little-girl

College students, and adults in general, often gravitate toward fast food and processed snacks because they’re convenient and cheap. However, these options are typically high in added sugar, unhealthy fats, and low-quality carbohydrates.² Though these foods might provide a quick energy boost, they often lead to blood sugar spikes and crashes, leaving you feeling sluggish and unfocused. If you choose to go out for lunch or dinner, try to order the better choices, such as low-fat or low-sodium options, or whole-grain breads.³

Sugary drinks, like sodas and energy drinks, can also seem like an easy fix for staying awake during late-night study sessions. They can disrupt your focus by causing dehydration and energy crashes, making it harder to retain information.³ Although in the long run it will be beneficial to opt for more nutrient-dense foods, this doesn’t mean that the occasional cookie or soda isn’t always bad. A good rule of thumb is the “90-10” or “80-20” rule, which emphasizes that nutrition should be about variety, moderation, and balance.³

Alcohol and smoking are often part of the college social scene, but too much can have immediate and long-term effects on academic performance and health, including weight gain.^1,4 Alcohol disrupts sleep quality, leaving you tired and less able to concentrate the next day. It also impairs memory and decision-making, which can hurt your ability to perform on tests and assignments. Like with general nutrition, finding a balance is key. Moderation and planning can help you keep your focus on your academic goals.

Lack of sleep is a common issue among college students, and one that can directly affect your cognitive function. Without adequate sleep, you might lose the ability to focus, problem-solve, and retain information. Sleep deprivation also disrupts hunger-regulating hormones like leptin and ghrelin, which can lead to overeating and poor food choices, further compounding the problem.⁵

On the other hand, regular physical activity can significantly boost your academic performance, as well as your physical and mental health. Exercise increases blood flow to the brain, enhances memory, and reduces stress.¹ You don’t necessarily have to go to the gym and run on the treadmill and lift weights every day. Even short, time-saving workouts, like a 20-minute walk around the block or a quick bodyweight routine, can help clear your mind and boost your energy for studying. 

Many students might find themselves falling into the trap of dieting or disordered eating, whether on purpose or by consequence of their routines. These habits can lead to nutrient deficiencies, low energy, and even binge eating episodes, which can subsequently harm both physical and mental health.⁶ Combine this with typical academic stress, and the effects are magnified. Low energy, irritability, and decreased productivity become everyday struggles. So instead of focusing on restrictive diets, try to aim for balance by incorporating a variety of foods and emphasizing whole, nutrient-dense options. 

Maintaining stable blood sugar levels is critical for consistent energy and mood. Skipping meals or eating highly processed foods can lead to crazy blood sugar levels, which might make you feel tired, irritable, or anxious.³ These mood swings can affect your ability to focus during lectures or study sessions, ultimately impacting your grades. To keep your blood sugar stable, try to eat balanced meals that include protein, healthy fats, and complex carbohydrates. 

The good news is that you don’t have to overhaul your entire lifestyle to see improvements. Small, consistent changes can make a big difference. Try to focus on planning meals ahead, and being sure to drink enough water so you can stay hydrated and energized. Make it a point to move daily, even if it is just walking between classes. Focus on prioritizing sleep by creating a bedtime routine and limiting caffeine intake. 

It is crucial that college students understand that how you respond to the challenges of college will set the framework for your health, both short-term and long-term.⁷ By making mindful choices, you’ll not only feel better physically but also improve your academic performance. Remember, success in college is about balance: investing in your health now will pay off in the long run, both in your studies and beyond.

References:

1. Kent S. ‘Freshman 15’ myth busted by new study. The Utah Statesman. 2011 Nov 13. https://usustatesman.com/freshman-15-myth-busted-by-new-study/ 
2. Wengreen HJ, Moncur C. Change in diet, physical activity, and body weight among young-adults during the transition from high school to college. Nutr J. 2009 Jul 22; 8:32. doi:10.1186/1475-2891-8-32 
3. 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 
4. Vadeboncoeur C, Townsend N, Foster C. A meta-analysis of weight gain in first year university students: is freshman 15 a myth? BMC Obesity. 2015; 2(22). https://doi.org/10.1186/s40608-015-0051-7 
5. Cleveland Clinic. Ghrelin. Body Systems & Organs. 2022 Apr 21. https://my.clevelandclinic.org/health/body/22804-ghrelin 
6. 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 
7. 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/
8. https://unsplash.com/s/photos/food-brain

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/

Many young people might think stress is just a feeling of anxiety they get when they feel overwhelmed. It actually affects the body in much more complex ways. When you are stressed, the body releases cortisol. Cortisol is a hormone designed to help you deal with immediate threats; your “fight or flight” response. In short bursts, this can be helpful. However, chronic stress – like cramming for exams or managing too many commitments – keep cortisol levels high. This can lead to increased appetite and cravings for comfort foods, which are typically high in sugar and fat. 

This is often called “stress eating” or “emotional eating” and many seasoned college students will acknowledge that they turn to snacks or fast food when feeling overwhelmed, rather than tackling the root problem. Stress can also decrease your motivation to cook, exercise, or make healthier choices. This initiates a cycle: stress leads to poor food choices, which can lead to weight gain, which can add to the pre-existing stress. Poor sleep can also affect your hunger. The presence of hormones that are connected to your hunger and fullness, ghrelin and leptin, are affected during periods of low-sleep.^1,2 When you are sleep deprived, ghrelin will increase and stimulate the feelings of hunger, and leptin will decrease and be incapable of sensing fullness. When these hormones are out of sync, you are more likely to reach for late-night snacks that are higher in calories and saturated fat.³

Sleep and stress also go hand-in hand to create a vicious cycle. College students frequently experience stress from exams, deadlines, and generally adjusting to new environments. When combined with insufficient sleep, the effects of cortisol can be amplified, making it even harder to maintain a healthy weight and lifestyle. Lack of sleep can also affect your decision-making abilities and cause you to feel too tired to engage in physical activity, further limiting your ability to burn calories and manage stress.⁴ This cycle of poor sleep, high stress, and low energy can quickly derail your health goals and may make problems worse.

It is important to strive for quality sleep lasting 7-9 hours, and establish a consistent bedtime routine. You might also want to try to practice stress management techniques that you enjoy, such as yoga, meditation, deep breathing, and journaling. Even 10 minutes a day can make a difference in reducing your cortisol level. The next time you’re feeling stressed and experiencing “emotional eating,” pause and ask yourself if you’re truly hungry, or just seeking comfort. If it’s the latter, try alternatives like talking to a friend, listening to music, or going for a walk. Physical activity is one of the most effective stress-busters because it boosts endorphins and helps counteract the effects of stress and cortisol.⁴ Whether it’s a full workout at the campus gym, or a quick walk between classes, movement matters.

A busy college life doesn’t have to mean sacrificing your health. By managing stress and making quality sleep a priority, you can improve your health and also feel more energized, focused, and ready to take on any challenges college might throw at you. Small changes to your daily habits can have a big impact on your overall well-being, helping you thrive both in and out of the classroom.

References:

1. Cleveland Clinic. Ghrelin. Body Systems & Organs. 2022 Apr 21. https://my.clevelandclinic.org/health/body/22804-ghrelin
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. 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/
4. 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
5. https://unsplash.com/s/photos/stress-sleep-eyes

The term was originally coined in the August 1989 edition of Seventeen magazine.¹ It soon became a cultural talking point, warning young women entering college about the supposed weight gain associated with the transition. Over time, it became a commonly-accepted “fact,” indicating that every college freshman should brace themselves for an inevitable 15-pound weight gain. 

Despite its prevalence in pop culture, especially in the United States, the “Freshman 15” has been determined to be more of a myth than a proven fact. Studies consistently show that the average weight gain during the first year of college is much less dramatic – between 3-7.5 pounds.^1,2,3 In fact, it has been found that after four years of college, students have gained an average of 3-13 pounds total.^1,4,5 Some students may even lose weight during college. Some studies have even shown that college students gain only a half pound more than non-college students their same age.¹

There are several factors that may contribute to any weight changes during this time period. Some of these include decreased physical activity, changes in eating habits, stress, and sleep patterns.^1,2 It’s also worth noting that weight changes can vary depending on individual lifestyle and socioeconomic status, among other things.

Weight changes in college are not inherently bad or unhealthy – they are often part of a natural adjustment as you transition into adulthood.⁶ Instead of fixating on weight, focus on how your body feels and functions. Are you able to participate in activities you enjoy? Are you energized in your classes? Are you sleeping well? Avoid comparing your body to others, or even to what it looked like in high school. Everybody’s journey is unique. By letting go of the fear associated with the Freshman 15, you can focus on building healthy habits that support your overall well-being. 

Rather than fixating on a number, students should focus on creating sustainable habits that will support their health and well-being throughout life. It is crucial that students know that they can have a “healthy” lifestyle while still having a normal and enjoyable college experience. Here are some tips for creating some helpful habits:

1. Stay active: Incorporate movement into your day. It is recommended that you engage in 150 minutes of physical activity per week.^7,8  This could be broken into smaller pieces throughout the day, and include things such as walking around campus, joining a fitness class, participating in intramural sports, or doing at-home workouts.
2. Practice mindful eating. Learn how to enjoy your meals without distractions, especially your phone. Learn how to tune into your hunger and fullness cues.⁹
3. Prioritize sleep: Aim for 7-9 hours of quality sleep each night. Try to put any screens away and wind down before bed time. This will help support overall health and academic performance.
4. Embrace balance: Recognize it is okay to enjoy pizza night with friends or grab a late-night snack – but not too often. Moderation is key.

It’s crucial to remember that bodies are diverse, and weight gain – or lack thereof – doesn’t look the same for everyone. Factors like genetics, metabolism, and lifestyle all play a role in how your body responds to new routines. Ultimately, the goal should not be to avoid weight gain at all costs; it is to care for your body in ways that help you thrive. 

The Freshman 15 is more myth than reality, and it doesn’t have to define your college experience. Instead of focusing on the numbers on the scale, embrace the opportunity to learn about your body, your health, and what makes you feel the best. By focusing on balance and building healthy habits, students can thrive both physically and mentally as they embark on this exciting new chapter. 

References:

1. Opsahl K. Facts don’t confirm lore about ‘Freshman 15’ weight gains. The Herald Journal. 2013 Sept 28. https://www.hjnews.com/news/facts-don-t-confirm-lore-about-freshman-15-weigh-gains/article_15a1a310-28b0-11e3-988c-001a4bcf887a.html
2. Wengreen HJ, Moncur C. Change in diet, physical activity, and body weight among young-adults during the transition from high school to college. Nutr J. 2009 Jul 22; 8:32. doi:10.1186/1475-2891-8-32
3. Vadeboncoeur C, Townsend N, Foster C. A meta-analysis of weight gain in first year university students: is freshman 15 a myth? BMC Obesity. 2015; 2(22). https://doi.org/10.1186/s40608-015-0051-7
4. Racette SB, Deusinger SS, Strube MJ, Highstein GR, Deusinger RH. Changes in Weight and Health Behaviors from Freshman through Senior Year of College. Journal of Nutrition Education and Behavior. 2008; 40(1): 39-42. doi: 10.1016/j.jneb.2007.01.001 
5. Bailey CP, Sharma S, Economos CD, Hennessy E, Simon C, Hatfield DP. College campuses’ influence on student weight and related behaviours: A review of observational and intervention research. Obes Sci Pract. 2020 Sep 23; 6(6):694-707. doi:10.1002/osp4.445
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. Centers for Disease Control and Prevention. Adult Activity: An Overview. Physical Activity Basics. 2023 Dec 20. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=Key%20points,day%2C%205%20days%20a%20week.
8. American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. Fitness Basics. 2024 Jan 19. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 
9. Bingeman B, Neild-Avila J. Learning to Listen to Hunger and Fullness Cues. Nutrition Extension. https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues
10. https://unsplash.com/s/photos/college-freshman

Cost Breakdown

Recipe Making Process

Gather ingredients and mix in a large bowl. Make sure everything is combined evenly.

Using a 2 Tbsp cookie scoop, scoop balls, roll, and place on a parchment lined baking sheet.

Place balls in fridge for 30 minutes to allow them to set. ENJOY!

Nutrition Facts

Many factors contribute to the lack of dietary needs being met in the college student population. These include; lack of resources (cooking utensils), time available to prepare healthier foods, increase in cost of higher quality foods (produce, fresh, etc), and the fear of wasting fresh products compared to shelf stable ones. To combat most of these concerns, this is a recipe that is easy to replace fresh produce with frozen vegetables -a cheaper and more shelf-stable alternative. It requires minimum effort and time. As well, the recipe is easily able to be modified without causing stress to busy college students!

We recommend sprinkling cheese on top of the potatoes before baking to enhance the flavor and texture. You can also substitute ground beef with lentils and the butter with oil or plant butter to fulfill your diet needs.

To sum it up, We want to provide a fulfilling meal that provides all the macros we need and still makes it inexpensive and delicious. We hope you love this recipe just as much as we did. Enjoy!

Cost Breakdown

Recipe Making Process

1. The first thing we did was get out all of our utensils and ingredients. This helped us stay organized and on track. This also gives the vegetables time to thaw.
2. Don’t forget to preheat the oven! If you don’t, that will add unnecessary time to the cooking process.

3. Next, you’ll want to wash, peel, and dice cut your potatoes. We used a large dice cut which is about a one-inch cube. This makes sure that the potatoes cook quickly and evenly. Add enough water to a pot to just cover the potatoes, and bring the water to a boil. This part also takes a lot longer than you might think! Check the doneness of the potatoes by poking them with a fork.

4. Then, add 1-3 Tbsp of butter to a tall, but not large, pot and melt. After just melting, add only the chopped onion and sauté for approximately 10 minutes. The first time we made this, we added 4 tbsp of butter which was way too much for sauteing onions. This also took butter that we should have put in the mashed potatoes. Sauteing onions only need a little fat on medium-high heat until they turn clear. This process will be faster if you do not overcrowd the pan or use a bigger pan than we did.

5. We then added the raw beef to the pan with the onions. When no more pink remains in the ground beef, add the remainder of your chopped vegetables as well as the Worcestershire sauce (or ketchup), salt & pepper, and broth, and bring to a simmer. Simmering is when you bring the temperature of the mixture to a low bubble without boiling it.

6. While the meat mixture simmered (we did add a little more broth to keep the meat from drying out), we drained the water out of the pot of potatoes. We added 4 Tbsp of butter to the potatoes and mashed them until a smooth consistency. It would have been more creamy if we added more butter. Using a potato masher or even a beater would have helped us get a better texture than the fork that we used.

7. We added the meat and vegetable mixture to the bottom of a casserole dish (such as 9×13). Make sure that you grease the pan! Next, we carefully placed and spread spoonfuls of mashed potatoes across the top. Consider adding shredded cheese on top of the potato mixture for variation.

8. After that, we placed the entire dish in the oven and baked it for approximately 30 minutes, or until the top was slightly browned. You may want to broil the last couple of minutes to brown the potatoes. If we had done this the top would have had a better color and crispness.

9. We then used a straight-edge spatula to create a nice square portion to serve. It will most likely be crumbly, but should taste amazing! We loved the final flavor, it was filling and enjoyable to eat. You could add things like ketchup on the side, butter top, or simply enjoy as is!

Autumn Harvest Chili

Author: Wednesday Group 1 Cooking Method:Simmering, convection heat transfer Cuisine:American Courses:Lunch, Dinner Recipe Keys: F Flexible Dairy Free

Difficulty:BeginnerPrep time: 20 minutesCook time: 30 minutesRest time: minutesTotal time: 50 minutesServings:4 servingsCalories:249 kcal Best Season:Fall

Description

Everyone loves this no-bean Autumn Harvest Chili. It’s a smoky/sweet combo of ground turkey, spices, and fall veggies like pumpkin and sweet potato.

Ingredients

• 1  tbsp olive oil or canola oil
• 1  lb. lean ground turkey
• 1  small onion, diced about ½ cup 
• 1  large carrot, grated about ¾ cup 
• 1  large, sweet potato, peeled and cut into 1″ cube
• 1  (15 oz) can corn, drained and rinsed 
• 1  cup canned pumpkin puree (NOT pumpkin pie mix) 
• 2  (14.5 oz) cans diced tomatoes; no salt added – undrained 
• 1  tbsp chili powder 
• 2  tsp ground cumin 
• 1  tsp sea salt or to taste
• ¼ tsp cayenne pepper optional 

Instructions

1. Add 1 tbsp of oil to a large soup pot or saucepan (2 qt or 3 qt) and heat over medium-high heat. Add the ground turkey and cook until no longer pink, breaking up large chunks as you go. Add the diced onion and sauté for 3-4 minutes, until onions are translucent. 
2. Add the carrots, sweet potato, corn, pumpkin, and diced tomatoes and mix well. Stir in the chili powder, cumin, salt, and cayenne (if using). 
3. Continue cooking on medium-high until mixture starts to bubble. Lower heat to low-medium, cover, and allow to simmer for 30 minutes. 
4. Serve hot topped with any combination of plain yogurt, sour cream, ripe avocado, lime juice, hot sauce, and/or sharp cheddar. 

Video

Keywords:Dairy free, Gluten Free, Healthy

School is back again and that means it’s the start of fall semester. School can cause a lot of added stress to college students’ everyday lives. From expensive textbooks to tuition and rent, it can be an added stress to go to the grocery store, wandering the aisles trying to stay within budget and make meals that you know will keep you satisfied. You shouldn’t have to break the bank to be able to make nutritious and delicious meals. This Autumn Harvest Chili recipe by Juggling with Julia will help you prevent that. No more breaking the bank or worrying about finding the time in between classes and homework to cook. This recipe uses ingredients that are in season for the fall and easy to find, but most importantly the ingredients are inexpensive. Most ingredients are basic household ingredients you probably already have in your pantry. 

When you think of college your mind probably goes directly to studying, taking notes, and spending long hours finishing homework and writing papers. Our brains are constantly using energy throughout the day to keep us going, even more so when so much information is being thrown at you from all different directions. Our bodies can use many things for energy but our main sources are protein and carbs. This recipe is packed with protein and good carbs to keep you going throughout your busy day. It is veggie dense, to help boost your daily intake of those necessary vitamins, minerals, antioxidants and fiber. You can even meal prep this recipe at the beginning of the week and take it on the go. It tastes just as good heated up, as it does straight out of the pot.

We hope you love this recipe as we have. We hope it takes stress off your budget, and we hope that it gets you into the cozy fall mood! 

Putting it Together

If you are new to cooking or experienced, this is a fun recipe to try. Because of it’s seasonal veggies, it could be a new recipe to try. Have you ever cooked with pumpkins? The first thing to do when beginning to make this recipe is to gather everything together and measure ingredients. This is a process often called mise en place. As many of the experienced cooks and chefs know, mise en place can help in preparation to ensure you have everything you need while also setting you up to create a higher quality dish by having everything ready to add at the moment it’s needed.

After you gather everything, you will saute the meat and onions together. Sauteing is a form of cooking where you add a little oil and use high heats to cook things. To achieve the best results, make sure to cut the onion to uniform sized pieces as shown in the video above. After ensuring all the meat is no longer pink and the onions have reached that opaque (almost clear) look, you can proceed. Refer to the picture below for a good representation!

Now that the meat is up to the right temperature (155 degrees F for beef or 165 degrees for poultry) and the onions are soft, we will add the carrots, sweet potato, corn, pumpkin, and diced tomatoes and seasonings. Part of food literacy is the ability to understand how cooking process can influence your final product. We added the onions first to ensure they become soft and release flavor to interact with all the other ingredients. Consider adding the ingredients in reverse order that you want firmness. In other words, add the ingredients that you want to softest first, while the firmer ingredients later.

Allow everything to boil and become soft. During this time pectin, a polysaccharide that provides an excellent source of soluble fiber, will break down in heat. To ensure everything has weakened to your desired texture, occasionally pull out little samples of the soup and bite into the contents to check for a soft, but firm texture. We found that the time this takes slightly differs each time, so make sure to check occasionally as you cook. When all the ingredients are combined, it may appear that additional liquid is needed; however, note that the tomatoes will release their juices during simmering.

Serve in a bowl and garnish with plain yogurt, sour cream, ripe avocado, lime juice, hot sauce, and/or sharp cheddar according to your preference. We would also recommend this dish to be prepared with bread or rolls at your preference. Once put together this dish is unique and healthy!

Recipe Tips 

• Substitute vegan crumbles, ground beef, or ground pork for the turkey, or try a combination of these! 

• Try raw, cubed winter squash (like butternut or acorn) in place of the sweet potato. Also, cooked winter squash is a nice substitute for canned pumpkins. 

• For more intense heat from the spice, add 1/4-1/2 teaspoon of cayenne. In my family, anything over 1/8 or so is too much! You do you. 

Toppings

Don’t forget the toppings! There are endless ways to dress up this recipe, its customizable and completely up to you. We recommend sliced avocado, for extra healthy fats. Cilantro, for extra flavor and antioxidants. Sour cream, to add more probiotics into your diet. Fritos or your favorite chips, because not everything has to be healthy. Anything you love, its your bowl of soup! 

Budget Friendly Tips!

Making this recipe “in season” with its ingredients will lower the overall ingredient cost. This is an important skill in food literacy. It’s using your knowledge of nutrition and food production when cooking for yourself and others. When you eat seasonal vegetables, you can eat a more diverse diet while saving money. So not only does it allow opportunities for you to stretch your cooking experience, but can also lead to health benefits. These are important aspects of developing food literacy. Our chili is called “Autumn Harvest Chili” because tis the season for the autumn vegetable harvest!

Cost Breakdown

Expand your culinary creations by trying out a Thai flavored dish that is sure to impress your friends with its yummy flavors. Making new or foreign flavored foods can feel intimidating but we have split this recipe into easy steps to follow and you are sure to succeed! Only two cooking techniques are needed and if you want a simpler dish you can simply forgo sautéing the chicken or even adding some precooked shredded chicken if you are worried about cooking raw meat. We take a piece of chicken out of the pan in our video below and cut it open to show you what fully cooked chicken looks like to help. The other technique used is boiling, and while salt isn’t called for in the recipe adding salt to water helps the water boil and also adds a little flavor to the noodles.

When you are making the sauce don’t be worried if you feel like the ingredients aren’t fully combining and it looks lumpy. When you add the sauce to freshly drained noodles in the warm pot the leftover heat will help to smooth out the sauce. If it still stays lumpy feel free to turn the heat on to low to help smooth out the sauce and remove the lumps. At first the sauce will be fairly thin, if you would like it to be thicker you can keep it on the low heat or let it sit for a few minutes before you serve it to thicken it up. Use the toppings we provided or feel free to add any of your own that sound good to you! See the video below for each step in the cooking process.

Cost Breakdown

No one wants to pay an arm and a leg for a yummy meal. We have broken down all of the costs needed for the ingredients. Feel free to substitute with whatever form of the ingredient you already own, no need to buy a specific kind or specifically fresh garlic, lime or ginger. For a single serving you could also simply make a pack of ramen noodles and then add a 1/4 of the sauce to it for some tasty Thai flavored noodles!

Thai Peanut Noodles

Author: Thursday Group 3 Cooking Method:Boiling, Sautéing Cuisine:Thai Courses:Lunch, Dinner Recipe Keys: T Thai Y Yummy I International

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: 5 minutesTotal time: 40 minutesServings:4 servingsCalories:405 kcal Best Season:Suitable throughout the year

Description

A delicious and simple Thai dish that will add some fun variety to your weekly meals and add a new dish to your weekly staples. Warm flavors blend together with the nutty flavor of the peanut butter to create a satisfying meal.

Ingredients

• 1/2 cup Chicken Broth
• 3 Tbsp Peanut Butter
• 1-2 tsp Sriracha Chili Sauce
• 1 1/2 Tbsp Minced Ginger
• 3 Tbsp Soy Sauce
• 1 1/2 Tbsp Honey
• 2-3 Cloves of Garlic
• 8 oz Linguine Noodles
• Green Onions (to taste)
• Cilantro (to taste)
• Peanuts (to taste)
• 1 Lime
• 1 Chicken Breast

Instructions

1. Gather the ingredients and grab a pot, bowl, and pan.
2. Add water a little salt and bring to a boil. Once boiling add noodles.
3. Heat pan with oil for chicken and while it’s heating cut chicken into bit size cubes.
4. Once pan is hot add chicken and season to taste ex: salt, pepper, garlic, or onion.
5. While the chicken is cooking combine the chicken broth, peanut butter, chili sauce, honey, soy sauce, ginger and garlic in a bowl and stir with a fork until mostly combined. It will still be a little lumpy don’t worry!
6. Drain water from noodles and while in the pot add sauce and chicken and stir.
7. Chop green onions, quarter lime, and chop peanuts for toppings
8. Serve into bowls and top with green onions, cilantro, lime, and peanuts.
9. Eat and Enjoy!

Video

Notes

• – Ingredients like garlic, lime, and ginger can be from any kind.
• – Proteins are interchangeable, substitute chicken for tofu, shrimp, pork etc.
• -Feel free to use whichever kind of noodles you prefer.

Keywords:easy, international, nutritious, yummy, noodles