Being a college student is hard enough with juggling classes, assignments, and extracurricular activities. Sometimes remembering to eat a well-balanced meal gets away from us with all the chaos. Eating Ramen noodles and Mac n' Cheese several times a week can be easy, but it often leaves you feeling sluggish and still hungry. Gaining the “freshman 15” is a common fear for many college students. While I can’t control how many drinks you have or the number of late night pizzas you eat with your roommates (which we are all guilty of), here are 5 healthy meals any college student can master!
1.Veggie Burger + Quinoa
Veggie burgers are usually located in the freezer section of grocery stores and are commonly over-looked. Veggie burgers come in a variety of combinations and brands and are easy to prepare. Veggie burgers are pre-cooked so they just need to be heated up.
Quinoa is a great source of protein and grains! Quinoa is not expensive and is easy to make! Place 1 cup of quinoa in a strainer and rinse with warm water. Fill a cooking bowl with two cups of water and put wet-strained quinoa into the bowl. Put a lid on the bowl and let it cook on the stove medium temperature for 15-20 minutes. You will know the quinoa is done cooking when all the water from the bowl is gone, and a spiral-like piece has popped out of the quinoa. 1 cup of quinoa typically makes 3-4 servings. Quinoa can be eaten hot or cold, and stays well refrigerated even a few days after cooking.
2. Kale & Romaine Salad + Cooked Chicken Breast
Kale has become one of the most popular superfoods talked about today. While many may trash-talk kale because of its dark green completion and “bitter” taste, there are ways to trick yourself into eating this superfood. Combining Kale with romaine, or iceberg lettuce along with a delicious salad dressing to cover the bitter taste is very effective. Some salad dressings I recommend are poppy seed salad dressing, Newman’s Own light Italian dressing, or simply mixing olive oil & vinegar with fresh squeezed lemon. When breaking kale apart, you don't want the stem included; rip away segments of kale from either side of the stem.
Adding protein to your meals will keep you full and energized throughout the day! You can bake a chicken breast in the oven for about 35-40 minutes at 400 degrees (depending on the size of a chicken breast). It’s a good idea to have olive oil on the chicken to prevent it from drying out. If you don’t have time to cook chicken, grocery stores typically sell pieces of chicken that are already cooked and seasoned.
3. Black Bean Tostadas + Guacamole
Ingredients needed: canola oil, corn tortillas, 1 can of black beans, shredded cheese, any toppings you wish (example – sliced lettuce & tomatoes), 2-3 avocados + Rick Bayless’s Original or Spicy Frontera Guacamole Mix. Heat canola oil in a skillet on the stove at medium heat. Once oil is heated place one corn tortilla in at a time flipping on either side for 2 minutes until crispy and golden. Heat up canned beans on stove or in microwave. Put beans on warm tortilla and top with cheese. You can top-off your tostadas with any other topping you wish: sour cream, radishes, peppers, sliced lettuce, tomatoes etc.
Guacamole is good for you when eaten in moderation. The oil from avocados has been shown to improve the health of your skin, nails, and hair. Avocados are considered natural healthy oils & fats, so having some of it is actually a good thing! If you don’t want to bother buying all the ingredients to make guacamole there is an easier way. Rick Bayless is an award winning American chief who specializes in traditional Mexican cuisine. His restaurants Frontera Grill are located in many cities all over the country. Rick Bayless’s Frontera line has easy to make sauces and mixes for creating delicious Mexican cuisine in your very own kitchen. You can find Rick Bayless’s Original or Spicy Frontera Guacamole Mix in many grocery stores. All you need to do is scoop out 2-3 avocados, add the guacamole mix and stir it all up!
4. Teriyaki Salmon + Sautéed Asparagus or Broccoli
Salmon is quick and easy and dish to make! It only takes about 20 minutes to cook in the oven at 350 degrees. When I’m in a rush I like to marinate salmon in a teriyaki sauce. Put the salmon in an 8x8 baking dish, covering in the desired sauce, and bake in the oven until the inside of the fish is a solid pink color.
Asparagus and broccoli are both easy vegetables to prepare. Both of these vegetables can be prepared on a stove or grill, the quickest method is microwaving. Rinse vegetables in water, and microwave for 45-second increments till vegetables are as soft as you desire, add seasoning or marinade. If you prefer your vegetables crispier, sauté them on the stove in the pan with your desired marinade until they are hot and soft. You can also grill vegetables easily too.
5. Curried Tofu + Brown Rice
You don’t have to be vegan to eat tofu! People may stick their noses up at tofu, but hear me out. Tofu is a vegan-friendly way to get your daily dose of protein. You can usually find tofu sold in the culinary/freshly cut meat section of the grocery store. While its white spongy appearance may turn you off, give it a try! I enjoy tofu pan-seared in a savory curry sauce. Heat olive oil or canola oil in a pan on the oven while adding tofu in. Take a spatula and rotate the tofu on all the sides, pushing it up against the hot pan. Add in the desired sauce into the pan mixing it with the tofu, and let it absorb the flavor. This dish pairs well with a lime wedge and a side of brown rice or quinoa!
Learning how to cook is a skill that develops with time and practice. While sometimes it can be frustrating and time-consuming, when you get it right you feel a sense of accomplishment. Cooking is a practice that has been passed down from generation to generation since the beginning of time. Keep the tradition going by asking your family & friends for recipes and cooking advice!
