Healthy Dorm Eating
The “Freshman 15” is perhaps the most dreaded expression in the English language. As college freshmen, we often find it difficult to manage our diets, especially when our dining halls are simply wonderful. And plus, when the world’s best food is at our fingertips, it is very easy to succumb to the allure of gourmet and indulge. However, if you have access to basic kitchen appliances (Go Hartley!) then these Mason Jar recipes would be perfect to try out! Mason Jars are not only easy to bring with you when you are on the go, but they are also a tool for you to portion your meals. Take a look at the following:
Mason Jar Noodles
- Follow this general formula: Soup base and sauces in the bottom of the cup, add in filler ingredients (protein and larger vegetables), add in noodles, top with fresh ingredients (vegetables and herbs)
- Soup base options:
- ½ cup nutritional yeast, 2 tablespoons of sea salt, 2 tablespoons of powdered garlic, 1 and ¼ teaspoon of sugar, 1 teaspoon of turmeric powder, 1 teaspoon of dried thyme, ½ teaspoon of dried sage, ½ teaspoon of dried basil, ½ teaspoon of dried oregano, a pinch of powdered ginger
- Miso paste
- Curry paste, coconut milk
- Store bought soup stock paste (eg. Better Than Bouillon)
- Noodles
- Cooked: Udon, Yakisoba, Ramen, Soba, Spaghetti, Fettuccine, Rice Noodles, Shirataki Noodles,
- Dry: Vermicelli, Maifun
- Vegetables
- Needs to be Cooked: Broccoli florets, cauliflower, kale, beet, celery root, roasted tomatoes, green beans
- Can be Eaten Raw: Carrots, squash, beets, zucchini, chopped bok choy, spinach, kale, shredded cabbage, bell peppers, radish, snap peas, sprouts
- Jar Combinations
- 1 tablespoon soy sauce, ½ teaspoon lime juice, 1/4th of a stock cube, ⅛ teaspoon garlic powder, ¼ teaspoon grated ginger, ½ cup shredded carrot, ½ cup shredded napa cabbage, 12 leaves of baby spinach
- Shiitake + Spinach + Sriracha
- Miso + Kelp Noodles
- Coconut Milk + Curry + Prawns/Shrimps
- Roasted Chicken + Rosemary + Dill
- Fajita Spices + Peppers + Onions
- Kimchi + Beef + Fried Egg
Mason Jar Salads
- Dressing at the bottom of the jar
- Add Hard Veggies like Celery, Peppers
- Add Protein and Cheeses
- Add Softer Veggies like tomatoes
- Add Lettuce, Spinach, or Kale. To Change it up, add Zucchini Noodles (Shredded zucchini)
Mason Jar Oatmeals
- Scoop ½ cup of oatmeal into a ½ pint jar. Add ½ cup of milk, 1 tablespoon of chia seeds, 1 tablespoon of maple syrup or honey, and ¼ teaspoon of vanilla extract to each jar. Stir, cover, and refrigerate overnight. Top each jar with ½ cup of fruit and 1 tablespoon of nuts.
- Combinations to try:
- Cherry Almond
- Blueberry Cashew
- Blackberry Pecan
- Papaya Coconut
- Cantaloupe Hazelnut
- Kiwi Coconut
- Peach Almond
- Cranberry Walnut
- Strawberry Sunflower Seeds
- Pear Pistachio
- Apple Pecan
- Raspberry Almond
- Mango Coconut Macadamia Nut
- Chocolate Peanut Butter Banana
- Date Pecan
- Apricot Pistachio
- Banana Walnut
- Pumpkin Pumpkin Spice, Pumpkin Seed
- Pineapple Macadamia Nut
- Nectarine Hazelnut
Sources:
http://jeanetteshealthyliving.com/healthy-overnigh...
http://www.sugarfreemom.com/recipes/mason-jar-zucc...
