a food wonk.

a guide to food and cooking with ease

Uncategorized

20 minute asian noodle bowl (+healthy teriyaki sauce)

by Leave a Comment

photo by Lea Kriesberg

I love that one of my favorite foods (noodles/pasta) is also one of the fastest and easiest to make. Pasta is a classic college student go-to meal because it is fast, easy, and cheap. This bowl goes a little beyond your average bowl of noodles or package of ramen, providing more nutrition and a lot more flavor. For this recipe I used soba noodles, which are a type of noodle made out of buckwheat (perfect for you gluten-free friends). This was my first time cooking soba noodles, and they did not disappoint. The whole package (containing around 7 servings) cost me around $5 and required just 6 minutes to cook! While the noodles are cooking, I sautéd a big pan of vegetables and tofu to save for the week. I whipped up a simple teriyaki sauce dressing with some ingredients I already had to put on top. Usually teriyaki sauce is loaded with sugar and additives, but when you make it yourself you can control what goes in it. All you need out of teriyaki sauce is for it to be slightly sweet, salty, and savory. The combination of tamari, sesame oil, and honey for natural sweetness achieves just that.

Vegetables and tofu keep well in a container throughout the week. I cooked the whole package of noodles at the same time, but I think taking a few minutes to make them fresh would have been ideal. Feel free to use the vegetables or noodles that you like. Instead of tofu, you could also simply fry and egg to put on top or any other protein source you like (also, there is protein in everything, especially the broccoli!). You could also take this concept and make regular pasta with vegetables on the side and use a premade marinara sauce. The idea here is that this is an easy, healthy, cheap, and fast meal.

Time: 20 minutes
Serves: 5

Ingredients:

  • one package soba noodles
  • broccoli (one head)
  • string beans (around 2 cups)
  • baby portobello mushrooms (1 package)
  • extra firm tofu (1 package)
  • coconut or olive oil

for the sauce

  • sesame oil (3 tablespoons)
  • honey (1 tablespoon)
  • soy sauce or tamari (2 tablespoons)
  • garlic powder (1/2 teaspoon)
  • salt

Supplies

  • large frying pan
  • cutting board
  • knife
  • small bowl

Instructions:

  1. Wash and chop your veggies.
  2. Cut the tofu into chunks.
  3. Begin to boil water for the noodles according to instructions on the package. Add the noodles and cook according to instructions
  4. Heat oil in the frying pan over medium-high heat. When the pan is hot, add your veggies and quickly sauté until they are tender and bright green and the mushrooms are soft. This should take around 5 minutes.
  5. Set aside the veggies, add more oil to the pan and add the tofu. Add in tamari, sesame oil, and salt to taste. Sauté until all sides are golden brown. This should take around 10 minutes.
  6. Mix up the dressing in a small bowl. Adjust ratios of ingredients to taste.

photo by Lea Kriesberg

easy chickpea falafel pita sandwiches

by Leave a Comment

One of my favorite things to get at restaurants like Cava or from food trucks is falafel. I think vegetarians and omnivores can all agree that crispy falafel with warm pita is a deliciously satisfying (and healthy) meal. Adding toppings like hummus, cabbage, tahini, onions,cucumbers, or whatever else you like makes it even better. I thought making falafel myself was going to be a challenge, but it was actually really easy! I don’t have a food processor at school, so I just used my hands and a fork to mash up the chickpeas with the other ingredients. If you don’t mind getting down and dirty with some chickpeas you’re good to go. This is by no means authentic falafel, but using a base of chickpeas and eggs as a binder makes this recipe simple and cheap (the two cans of beans for this recipe can cost just $1 and a whole carton of eggs can cost $4!).

I also just used the spices I had on hand to make the chickpea mixture extra flavorful and spiced, while still keeping the ingredient list short. The falafel bites kept well in the fridge throughout the week, making them easy to heat up in the microwave or a pan whenever you want. I bought premade hummus and pita and chopped up cucumber, tomatoes, and purple cabbage in the beginning of the week. I also tucked a handful of spinach into the pita to sneak some greens into this meal. I also already had tahini on hand, which is an added bonus to drizzle on top. Feel free to modify the spices or toppings to make it how you like it.

Time: 30 minutes
Serves: 5

Ingredients

  • 2 cans chickpeas
  • 4 eggs
  • 1 white onion
  • garlic (fresh, minced, or powder)
  • olive oil
  • salt
  • pepper
  • cumin
  • garlic and herbs seasoning (optional)
  • turmeric (optional)
  • hummus
  • cabbage
  • cherry tomatoes
  • cucumber
  • spinach
  • whole wheat pita bread

Supplies

  • pan
  • spatula
  • large bowl

Instructions

  1. Drain and rinse chickpeas
  2. Heat some olive oil (or whatever oil you prefer) in your pan. While the pan is heating up, chop up the onion into small, even pieces.
  3. When the pan is hot, add the onions and sauté* (quickly cook by stirring around) until they are soft and fragrant.
  4. Add garlic powder or fresh garlic and continue to cook for a few minutes more, without burning the garlic
  5. Combine the chickpeas and onion/garlic mixture in a large bowl. Add salt, pepper, cumin, turmeric, more garlic/garlic powder, and whatever spices you choose to taste.
  6. Crack in the eggs
  7. Mash everything together with a fork (you might need to use your hands). You can leave the mixture a little chunkier or smoother, depending on how you like your falafel. The mixture should be firm and slightly sticky so that you can form it into small balls or patties without it falling apart. You could also leave the mixture in the fridge to set if you are not crunched for time.
  8. Heat a generous amount (around 4 tablespoons) of oil in your pan. Wait until the pan is hot. Form the mixture into small patties and place in the pan. Let the falafel brown on each side for around three minutes.
  9. Heat up your pita in a microwave or toaster and add your falafel and toppings! Store leftovers in the fridge.

 

*fun fact– “Sauté” comes from the French word “sauter” which means “to jump.” When sautéing you can move and shake the pan around to make the food “jump.” You can also do this by stirring the food around.

 

 

list #1: mexican food and green smoothies

by Leave a Comment

This week I wanted to make a big salad that requires little cooking. I was feeling like Mexican, so I made a taco salad type of creation. Using the ingredients I got for the salad, I also made my easy huevos rancheros recipe. Using the eggs, I was able to prepare hardboiled eggs for workweek ease and fry them for the huevos rancheros. I also made sure to buy enough greens to make green smoothies for breakfast. Using the ingredients in multiple ways saves time, space, and money.

  • kale [$3]
  • spinach [$4]
  • bell peppers (2) [$3]
  • red onion (1) [$1]
  • zucchini (1) [$2]
  • pinto beans (1 can) [$.99]
  • whole wheat tortillas (1 bag) [$3]
  • eggs (1 dozen) [$3]
  • salsa (1 jar) [$3]
  • avocados [$5]

What you get:

healthy breakfast burrito

by Leave a Comment

 

Using the ingredients from my Mexican taco salad bowl, I made a super simple breakfast burrito. Burritos are so easy to make and it is possible to make them healthy. This makes a great breakfast or snack. You can even make a bunch of these, wrap them in tin foil, keep them in the freezer, and pop them in the microwave for early mornings or late nights. I added the bean dip I  made and the salsa I had, but you can add or substitute whatever you like in your burrito.

Cook time: 1o mins

Serves: 1

Ingredients:

  • whole wheat tortillas
  • eggs
  • spinach
  • olive oil
  • bean dip
  • avocado
  • salsa

supplies

  • frying pan
  • spatula

Instructions:

  1. Heat about a tablespoon of olive oil in the pan
  2. When the pan is hot, crack in however many eggs you want and add in the spinach
  3. Stir the eggs and spinach around to scramble
  4. When the eggs are cooked, roll them into the tortilla with bean dip, salsa, etc.
  5. Put a little more olive oil on the pan and put the burrito on the pan to get it brown and crispy, about 1 minute each side (this step is optional but highly recommended)

easy tortilla chips + bean dip

by Leave a Comment

photo by Lea Kriesberg

Using the ingredients from my Mexican taco salad bowl, I wanted to make a simple and healthy snack. You can’t go wrong with chips and dip. Making it at home is healthy, easy, and cheap. When you don’t add extra fat and oil to refried beans, it actually becomes a high-protein, delicious snack that goes with chips, salad, or bowls.

Cook time: 30 mins

Active: 2 mins

Serves: 5

Ingredients:

  • whole wheat tortillas
  • beans (1 can, you can use pinto, black, or any kind)
  • olive oil
  • cumin
  • chipotle chili powder
  • garlic powder
  • salt and pepper

supplies

  • baking sheet
  • small sauce pot

Instructions:

  1. Preheat the oven to 400°
  2. Cut the tortillas into strips and place on the baking sheet. Drizzle with olive oil and top with spices. Bake until crispy and brown, around 10 minutes. Flip chips around halfway through.
  3. For the bean dip, heat around two tablespoons of olive oil in a pan. Add the beans, spices, and around a cup of water. Bring the water to a boil and then turn the heat down to let the beans simmer. Simmer for around 30 minutes, stirring occasionally and mashing the beans. Simmer until the water is absorbed. It may look soupy at first but give it time and the water will absorb and the beans

 

photo by Lea Kriesberg

my food philosophy

by Leave a Comment

College is hard for a lot of reasons, but no one can prepare you for how hard it can be to stay healthy. Achieving balance between studying, working, staying social, exercising, and eating healthy is something I am constantly working towards. When there’s no one there to make your lunch for you and remind you to eat breakfast before going to school, it’s easy to neglect diet and health. For something we do (hopefully) three or more times a day, eating well can be a struggle. In college it becomes acceptable to justify a diet consisting of frozen dinners made in the microwave, dining hall food that makes you feel sick, or just having a granola bar all day between your internship and classes. It can feel like the norm to be unhappy with what you’re eating.

This problem is only challenged by all of the misconceptions about nutrition and health. What does “going on a diet” even mean? What does “I’m going to start eating healthy tomorrow” mean? Low carb, ketogenic, paleo, vegan, vegetarian, gluten-free, alkaline, low fat, raw, plant-based, zone, South Beach, Atkins. More than ever before, people are questioning what the ideal healthy diet looks like. Just a walk through the aisles of a grocery store is confusing. Organic, natural, non-GMO, infused, enriched, low sodium, low fat, reduced, lite. The food industry does a great job of complicating our understanding of what eating “healthy” means. That’s why going back to basics and learning to cook is the simplest way to eat healthy.

This phenomenon is a new problem. Before food became an industry, people ate what they found, grew, and cooked themselves. There were no questions about eating too much fat or not enough protein; people just ate what they could make. The industrialization of food in the mid-1900s liberated people from spending all day food shopping and cooking. However, the consequence has been people losing the basic yet vital skill of cooking. They have also lost the opportunity for that skill to be passed on. This shift, along with great marketing, normalized substituting processed, packaged, and preserved food for the real stuff. It’s been so long since people actually needed to cook to survive that many of us have developed a fear of cooking. This fear, in addition to the constraints of time and money, make it hard to get back in the kitchen. Cook food you enjoy with ingredients you recognize and can pronounce and you can’t go wrong. Cooking frees you from having to worry if something is really “healthy” or not and puts the power back in your own hands.

Of course, just saying “cook” is not so simple. For so many people, including college students, the act of cooking is complicated by lack of access to real food, time-consuming and low-paying jobs, demanding schedules, and lack of knowledge about cooking. There’s no easy remedy to these problems. For now, I want to contribute to the solution by producing information that makes cooking easier and more accessible. I guess that’s why I consider myself a food wonk.

10 best spices for your college kitchen

by Leave a Comment

Spices are the key to adding flavor to your food without doing any work. Cooking with spices makes it easy to elevate the food you cook and allows you to cook a variety of different kinds of food. My dream is to have a whole cabinet filled with spices organized in aesthetically pleasing containers, but for now a plastic box under my bed does the job. Like with everything else, start small and keep adding to your collection as you go. If you find a recipe you want to make and don’t have all the ingredients or spices, you can always omit them or get creative with substitutions. The spices on this list are versatile and easy to find, making them useful to add to many foods:

  1. Cumin. This is what gives tacos and fajitas that smoky spice we know and love. It’s also useful to add to the base of sauces and many Indian dishes.
  2. Old Bay seasoning. I did not discover Old Bay until I got to college. It’s a mix of black pepper, paprika, mustard, celery salt, cloves, allspice, nutmeg, and a few others. It is supposed to be used on crab and other seafood, but because it combines so many spices into one, it’s great to add to sauces, soups, and especially chili. It gives the dish a salty and smoky flavor.
  3. Vanilla extract. Vanilla is for more than just baking. It can be added to plain yogurt, smoothies, and oatmeal for natural sweetness. It’s a great way to cut back on sugar.
  4. Cinnamon. I add cinnamon to just about everything. Sprinkle it on apples and bananas and add it to oatmeal, smoothies, and yogurt. Fun fact– cinnamon is supposed to be good for stabilizing blood sugar levels.
  5. Curry powder. I just started experimenting with cooking Indian food. I love going out to eat at Indian restaurants and trying to recreate what I like at home. Indian food is great for people who are vegan or vegetarian, too. Curry powder is useful for many Indian dishes and is also great on roasted vegetables like cauliflower. Curry powder by itself adds an incredible amount of flavor to everything and a little bit goes a long way.
  6. Chipotle chili pepper powder. If you like chili, get this spice. It’s exactly what it sounds like in that it has a smoky and spicy flavor.
  7. Ginger powder. Ginger is great for Asian dishes. I add it to stir fry and salad dressings. It plays well with other flavors and adds some sweetness and brightness.
  8. Cardamom. This is another spice useful for Indian cooking. It adds a warm flavor. You can also mix it into oatmeal and smoothies for a warm, deep flavor.
  9. Garlic powder. Garlic is arguably my favorite spice. Put it in everything. Minced garlic is great too, but garlic powder is easy to mix into sauces, soups, stir fries, or chili. You can also sprinkle it on vegetables.
  10. Turmeric. This trendy spice is great for Indian food like curries. It originated in Southeast Asia and is related to ginger root. Foodies love turmeric because it has anti-inflammatory properties. It doesn’t taste like much, but has an earthy and slightly bitter flavor if you use too much. Just a little bit adds a bright orange color to food (and your hands and clothes, so be careful). I use it for Indian cooking and I mix it into oatmeal sometimes for some added health benefits.

simple overnight oats 4 ways

by Leave a Comment

photo by Lea Kriesberg

The concept sounds a little weird, but overnight oats are one of my favorite breakfasts. Having breakfast in the morning is really important to me because it helps you stay on track for the rest of the day by getting your metabolism started. I never really ate breakfast in high school, but now that I do I can’t start my day without it. Overnight oats are perfect for busy mornings because you will have a delicious breakfast ready and waiting for you to quickly eat before class or to bring with you. Oats are a great way to start the day because they are rich in fiber and are complex carbs which will give you sustained energy throughout the morning. Throwing in some fruit adds lots of flavor and extra nutrients. You can also mix in protein powder or nut butter for added protein. I like adding chia seeds because they add extra healthy fats and fiber. When you soak chia seeds they absorb the liquid and get gelatinous, making the oats like a creamy pudding. By letting the oats soak overnight, they come out soft and creamy without you having to spend any time cooking or preparing in the morning. With all of the different ways you can make overnight oats, it’ll be a while before you get bored of it.  They also hold up well throughout the week, so I like to make multiple containers of it to keep in the fridge for breakfast throughout the week.

photo by Lea Kriesberg

Prep: 15 mins

Serves: 4

Ingredients:

  • 2 cups rolled oats
  • 4 tablespoons chia seeds
  • frozen berries
  • 1 banana
  • 1 apple
  • nuts
  • nut butter
  • 1/4 canned pumpkin
  • vanilla extract
  • 1 tsp turmeric
  • honey
  • 4 cups almond milk (or your milk of choice)

photo by Lea Kriesberg

Apple Pie Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add sliced apple on top
  3. Place in the refrigerator overnight and it will be ready in the morning.
  4. Add mixed nuts or peanut butter before eating

photo by Lea Kriesberg

Cinnamon Berry Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add frozen mixed berries on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Berry Turmeric Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, 1 teaspoon of turmeric, cinnamon, and 1 cup of almond milk into a small container
  2. Add berries and honey on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Pumpkin Pie Overnight Oats

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Mix in canned pumpkin
  3. Place in the refrigerator overnight
  4. Add nuts or nut butter and banana on top before eating

 

recipe by Lea Kriesberg

simple almond butter thai noodles

by Leave a Comment

photo by Lea Kriesberg

I came up with this at the end of the week when I had eaten all of the stir fry I prepared and had leftover vegetables. I had a box of brown rice noodles saved and I didn’t want to waste my vegetables, so I whipped up a take on thai peanut noodles. I didn’t have peanut butter, but I used my almond butter and it turned out great. I also had sesame oil, miso paste, and soy sauce stocked up which made it really easy. This took me less than 1o minutes and was super satisfying and healthy. Brown rice noodles cook in just five minutes or less, and stir frying the vegetables on the side at the same time is also fast and easy. You could easily make a big pot of this by making more noodles, but I only needed one serving.

Prep: 5 minutes

Cook: 5 minutes

Serves: 1

Ingredients:

  • brown rice pad thai noodles
  • bell pepper
  • string beans
  • carrots
  • 1 tablespoon coconut oil
  • 1 tablespoon almond butter
  • 1 teaspoon miso paste
  • 1 tablespoon soy sauce
  • 2 tablespoons water
  • 1 teaspoon salt and pepper

Supplies:

  • small pot
  • frying pan
  • chopping board and knife
  • spoon

Instructions:

  1. Prepare the sauce. Mix almond butter, sesame oil, miso paste, soy sauce, salt, pepper, and water. Add more water until you get a consistency you like.
  2. Chop all of the vegetables into small uniform pieces
  3. Bring water to a boil and cook the noodles according to the instructions
  4. While the water is heating up, start heating up your pan.
  5. Add a spoonful of coconut oil to the pan. When the pan is hot, add your chopped vegetables and cook until softened, around 4 minutes
  6. When the noodles are cooked and drained, add your vegetables and sauce to the pot. Add water to help everything combine.

 

 

recipe by Lea Kriesberg

easiest chili ever

by Leave a Comment

photo by Lea Kriesberg

Chili is my go-to dinner. It’s easy to make in bulk for the week and requires just one pot. You can use canned beans, which makes it inexpensive, easy, and full of protein and fiber. Canned beans, grains, vegetable stock, and canned tomatoes are all things you can keep on hand because they have a long shelf life. This makes chili easy to throw together any time. Also, using beans as a source of protein rather than turkey or chicken saves you time and money. Canned beans cost less than one dollar and dry beans cost even less. Chili can be made in less than one hour and can easily be tailored to whatever vegetables, beans, grains, or proteins you like and have. I like to use a variety of beans and add quinoa for more protein and substance. You can leave this out or substitute brown rice. For this chili, I added the spices at the beginning rather than throwing them in at the end and I think it helps bring out the flavors more without adding any cooking time. Taking an hour of time to throw a pot of chili together is so worth it. You have a satisfying and healthy meal ready when you come home after a long day of class. You can easily make chili freestyle, but this recipe can serve as a base for whatever kind of chili you like.

photo by Lea Kriesberg

Prep time: 20 minutes

Cook time: 40 minutes

Serving: 5-6

Ingredients:

  • 1 can black beans
  • 1 can kidney beans
  • 1 28 oz. can crushed tomatoes
  • 2 cups vegetable stock
  • 1 yellow onion
  • 2 bell peppers
  • 4 carrots
  • 1 cup quinoa
  • 2 tablespoons oil
  • 2 tablespoons garlic powder
  • 2 tablespoons cumin
  • 1 tablespoon chipotle chili powder
  • 1 tablespoon Old Bay seasoning
  • 1/2 tablespoon salt
  • 1 teaspoon pepper

supplies:

  • large pot
  • cutting board
  • knife
  • large spoon
  • measuring cups and spoons
  • peeler
  • can opener

Instructions:

  1. Prepare all of your vegetables. Chop the carrots, onions, and peppers into small pieces. Open all of the cans.
  2. Heat your oil in the large pot over medium-low heat. When the oil is hot (check by flicking some water into the pot) add the onion. Stir the onion occasionally and if you see any browning turn the heat down. After four or five minutes when the onions are softened add the garlic powder and cumin. Let the onions cook with the garlic and cumin for a few more minutes until they are softer and slightly translucent.
  3. Add the rest of the spices to the pot and cook the spices with the onion for two to three minutes.
  4. Add your canned tomatoes, vegetable stock, beans, vegetables, and quinoa. Turn the heat on high and bring it to a boil, then reduce the heat to low to bring it to a simmer (you should see small bubbles). If you want your chili to be less thick, add more water or vegetable stock. Set a timer for 20-30 minutes and let everything simmer with the lid slightly cracked. After the 20-30 minutes is up the vegetables and quinoa will be cooked.

photo by Lea Kriesberg

recipe by Lea Kriesberg