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!

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/

Making Yeast Bread Products

Kneading dough – Is kneading dough very common?

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

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

– Institute of Food Science & Technology

– American’s Test Kitchen

Dough

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

Tips

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

Cost Breakdown

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

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

Cost Breakdown

Here’s the cost breakdown for these muffins:

Tips to Make this Cheaper

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

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

The most important meal of the day should not be skipped because it’s too complicated, takes up too much time, or simply is inedible. Gluten free options can be so hard to find these days and we want people to know that there are so many options for them. These gluten free breakfast peanut butter chocolate chip oatmeal cakes from Eating Well make for a nutritious breakfast. The peanut butter is a great source of protein, and the oats contribute fiber. The milk can be substituted with plant-based milk to meet other dietary needs. To ensure these muffins gluten free, use gluten free oats!

See how we made these muffins in the video below the recipe.

Cost Breakdown

Check out the cost breakdown for this recipe:

Ways to make these muffins cheaper or more sustainable:

• Buy generic ingredients if you can!
• If you want, use organic peanut butter or applesauce
• For the eggs, an option is to use cage free eggs, so we know the chickens were treated appropriately!