Cardinal Eats Issue 10: Recipe for Survival by isucardinaleats

CARDINAL EATS Issue 10

Recipe for Survival

mushroom soup p. 21

spicy seitan sandwich p. 42

The Ripple Effect

of Hunger p. 14

Cardinal Eats aims to share its love of food with the Iowa State and Ames communities by promoting diverse dialogues and recipes embodying perspectives experienced by students. Our team this semester comprises 20 individuals filled with a desire to see representation and authenticity in the foods we consume. Food does more than bring in nutrition; it empowers entire economies and populations toward better livelihoods and richness in representation. Cardinal Eats continues to grow in popularity each semester, and we hope you consider joining our family if you have not already! Cheers All!

lets talk about food!

@cardinal_eats cardinaleats@gmail.com

Lentil Soup with Sweet Potatoes :: page 8 Stir-Fried Wild Rice :: page 9

Home Grown and Hand Gathered: A Journey with the Land :: page 10 Mixed Berry Orange Jam :: page 13

The Ripple Effect of Hunger :: page 14 Dotorimuk :: page 17

Radical Acceptance- An Expert’s Guide to Eating Disorder Recovery :: page 18 Avgolemono Greek Chicken Soup :: page 20

Mushroom Soup :: page 21 Mushroom Hunting: It’s fun, guys! :: page 22

Lemon Berry Tart :: page 25 Air-Fried Garlic Brown Sugar Glazed Salmon :: page 27

Beekeeping Q&A :: page 28 Chicken Piccata :: page 29

Hibiscus Tea :: page 31 Strawberry Mojito :: page 32

Berry Tiramisu :: page 33 The Importance of Food to Indigenous Culture :: page 36

Orange Glazed Pork Chops :: page 38 Clean Water: A Right, Not A Privilege :: page 39

Lemon Sauteed Kale :: page 40 Roasted Rainbow Trout :: page 41

Food and Culture Prose :: page 42 Lavender Rosemary Lemonade :: page 43

Spicy Seitan Sandwich :: page 45 What Type of Camper Are You? :: page 46

S’mores Cupcakes :: page 49 Beyond Food: The Impacts of Changing Diet :: page 51

Dark Danish Rye Bread :: page 54 Wild Blueberry Martini :: page 55

meet the team

editor-in-chief Zack Brown

fundraising

content marketing

treasurer

marketing

Adeline Huehnergarth (exec)

Kaitlin Wille (exec) Kate Madson

Michael Moody (exec)

Ben Teske (exec) Emma Draube Michael Moody

test

kitchen

Carlos Jimenez (exec) Callan Randall Jenn Behnke Taylor Bockelman Melia Stackis

editorial

design

photography

Morrgan Zmolek (exec) Sarah Glade Julia Meehan Avery Staker

Theresa Lang (exec) Emma Draube Morrgan Zmolek Sydney Parizek Rachel Kramer

Avery Staker (exec) Lilly Wyatt Rachel Kramer

Dear readers,

letter from the editor

Thank you for reading issue 10 of Cardinal Eats, A Recipe for Survival. This issue is so important for many reasons. We all need food to live, hence creating A Recipe for Survival. I wanted to share all of the different paths that people take to survive through food– whether that be students facing food insecurity, friends struggling with eating disorders, classmates who suffer from poor water quality, family members struggling with a diet change due to health reasons or your friendly neighbor who forages for food in the forests of his city. The big goal for the recipes in this issue was to use ingredients that we would find in the wild. Ingredients that you could forage, fish for or raise in your backyard. We used simple items and turned them into creative dishes that everyone could make. We wanted our photos to grab your attention and capture the surreal beauty of these recipes and stories. I was trying to create something that could be inclusive of everyone, not just one specific demographic. I wanted everyone to be able to find something in our magazine that they could relate to. I hope this issue inspires you to be more in tune with your world. I hope it inspires you to look around at the forests, animals, oceans, and people and look at them in a different light. Lastly, I hope it conjures a passion inside of you to go out into the world and partake in our one global language– food. This issue would not be possible without the support of all of our readers. Thank you for reading our 10th issue. We hope you enjoy all of the hard work put into this magazine by our dedicated staff members. Support student journalism today and always. Happy reading (and eating), Zack Brown, Editor-in-Chief of Cardinal Eats

lentil soup with sweet potatoes

Active Time: 20 min

by Taylor Bockelman

Total Time: 45 min Servings: 4 Ingredients

Directions 01 In a large pot, add olive oil and set to medium heat. 2 tsp olive oil Add the garlic and onion, and saute until translucent, 1 yellow onion, diced about 3-5 minutes. Add the thyme, rosemary, salt and 2-3 cloves of garlic, minced pepper to taste. Saute for an additional 2 minutes or 1 tsp dried oregano or 1 tbsp fresh oregano, until fragrant. finely chopped 02 Add the lentils, sweet potato and vegetable broth to the pot and stir to combine. Bring the soup to a boil ½ tsp dried rosemary or 1 tbsp fresh rosemary, over high heat. Once boiling, lower to a simmer and finely chopped cook for 15-25 minutes or until the sweet potatoes Salt and pepper and lentils are fork-tender. 1 cup dried brown or green lentils 03 Turn off the heat and add spinach until just wilted 2 medium sweet potatoes, peeled and cut into about 2 minutes. cubes (roughly 4 cups) 04 Serve warm. 6 cups vegetable broth 2 handfuls of baby spinach or kale

stir fried wild rice by Callan Randall Active Time: 40 minutes Total Time: 40 minutes Servings: 3-4

Ingredients 4 tbsp canola or vegetable oil 1- 8oz package of mushrooms (shitake, bell, or oyster will do), sliced 1 tsp salt 1 ½ tsp fresh grated ginger 1 ½ tsp fresh grated garlic 3 scallions, thinly sliced + 1 extra for serving 1 ½ cups cooked wild rice 1 ½ tbsp soy sauce 2 tsp rice vinegar 1 tsp sugar 4 cups kale leaves 1 celery stalk, chopped 1/4 cup celery leaves, chopped Pinch black pepper Directions 01 Add 2 tablespoons of oil to a large pan and saute the mushrooms over high heat, about 4-8 minutes. Set aside in a bowl and sprinkle with salt to draw out any moisture. 02 In a large skillet, add the remaining oil over high heat. Add your ginger, garlic, and green onions and cook until fragrant, about 1 minute. Add rice, soy sauce, vinegar, sugar, and remaining salt. Stir until well combined, and everything is coated in oil, and the rice is warm. 03 Add your mushrooms and kale, stirring until it is wilted, about 5-10 minutes. Once the kale has wilted, add in the celery and celery leaves. Cook until celery leaves are wilted, about 2 minutes, then transfer the rice to a plate. 04 Top with green onions and pepper, and serve immediately.

(adapted from Anna Theoktisto from Food & Wine’s recipe)

Home Grown and Hand Gathered: a journey with the land Couple shares their food journey and the challenges of growing and foraging in an urban setting. Silvan Goddin and Jordan Tony share the TikTok and website Home Grown Hand Gathered (homegrown_handgathered on TikTok), a place where they share the journey they’ve had with growing and foraging their food in an urban setting. They aim to educate through the experiences they’ve had, as well as continuing to challenge themselves, and gear their content toward both the average person and younger people who might be interested. Living off the land has interested the couple for a long time. Goddin grew up growing food with her family, and Tony started a vegetable garden in high school. The pair even met in a community garden they both went to in college. Renting a plot of land from small farmers, Goddin and Tony grew vegetables and sold them at local farmer’s markets. This eventually transitioned into growing food for themselves, friends and family. When their journey with living off the land started about five years ago, it was simply a challenge Tony set for himself. He wanted to see if he could be sustained off only the food they were able to grow and gather. “The first time it was just me trying to go one week without any store bought food, and I was basically just starving for a week,” Tony said.

From that week, the pair learned that, if they wanted to be able to sustain themselves on what they grew, they needed more substantial foods. “That was a great lesson because we learned, okay, we need to grow more beans and corn and things you can actually make a meal out of rather than just tomatoes and zucchini,” Tony said. From there, it snowballed. At the beginning of the year in 2021, the couple went one entire month living on food they’d hunted, gathered and grown. Throughout that year, they continued to do week-long challenges that encompassed three months total. When creating recipes for these challenge periods, they get inspiration from cultural and childhood meals and the recipes of others, modifying it to suit the ingredients they have available. They also often research how a food was used historically and base the rest of the meal around that. “I think a good example is we eat a lot of acorn flour now, which is something that neither of us grew up eating, and we didn’t really know what to do with it so we looked up how Native people have used acorns as food for thousands of years,” Tony said. “They’re so prolific around here, they just fall out of the sky and they’re all over the ground, and there’s pretty simple techniques that you can use to render them edible so we make pancakes out of them and other kinds of cake and things like that.”

by Morrgan Zmolek

The biggest challenge for the couple is the available space — as in, they don’t have much. They’ve learned how to pack foods in and use successions — planting one right after harvesting another — to their advantage so they always have something growing. They also rent some community garden plots around their area to maximize their space and use public lands for hunting and foraging. A concern for them in using this public land, however, is pollution and contamination issues caused by living in an urban area. They mitigate this by knowing the area and what gets used on that land before harvesting anything from it. The pair, though they wish they were able to live without killing animals, don’t see that as a viable or realistic option, given that so many animals are killed in trying to keep them away from crops. However, their philosophy in hunting allows them to reduce their own impact on other living beings in order to sustain themselves. “When you’re sitting there with a bow and arrow and you see the living animal in front of you and decide to take its life for the express purpose of sustaining your own life, leaving any of it to go to waste just feels disrespectful or careless,” Tony said. “When you’re trying to live off of the calories that you’re producing with your own hands, you really need to maximize the amount of protein and calories you can get from each hunt, and that also reduces the number of animals you need to kill within a given year to support your life.”

Goddin and Tony get the bulk of their calories from dry flour corn, drying beans, pumpkin, winter squash and potatoes, all of which they grow themselves. In addition, they also grow fruits and veggies, like tomatoes, hot peppers, herbs and strawberries. While they do cultivate some mushrooms in logs they have in their yard, they also forage a lot of them as well. Wild greens, like garlic, mustard, dandelion and some fruits, like crab apples, are also on the forage list.

For those looking to get into growing food in an urban setting, the couple advises to look into resource groups, particularly for foraging and mushroom identification. Their favorite YouTube channel for this purpose is Learn Your Land, created by Adam Haritan. In particular, they highlighted his mushroom identification series

“One thing that we’ve learned from getting more and more into foraging is I think a lot of people have this perception of it as like, you’re just grabbing a couple of little pieces of greens here or a little stick to chew on there, but when you know where to find the stuff, you can make piles of food,” said Tony. They said they often pick up items in public spaces that people aren’t aware are edible. Though they do not recommend using trial and error to discover which foods are edible, particularly in terms of mushrooms, they do use trial and error in adapting techniques in cooking to a variety of recipes. “The first time you’re going to forage something, you should always either go with somebody who’s experienced and can teach you what to look for or just do a ton of research and make sure you’re capable of understanding how to identify something,” Tony said. “We have degrees in biology, so we learned a lot of the basics to be able to understand—I don’t think you need to have a degree in biology to be able to understand plant identification, but that’s where we got the basic knowledge to differentiate one plant from another.”

as being helpful. They said there are also often walk-throughs hosted by an expert to supply that knowledge to those who want to learn in a more hands-on way.

one skill or one plant, expand from there.” Food isn’t just food; there is much that food touches in human life. Goddin recognizes this, and notes the importance of getting involved with different aspects of food. “Food touches so many aspects of our culture and our society and I think it is an important thing to be involved in,” Goddin said. “You can be passionate and curious and involved with it in so many ways from policy to farming to public land access to cooking and I think it’s a great way to move forward and like create a society where people do have access to have food sovereignty and having that connection with their land and the ability to grow food, should they want to, or just the ability to really have access and choose the foods that they want to be eating and I think that’s really important.” For more information about Goddin and Tony’s journey, visit their website Home Grown Hand Gathered or follow them on TikTok.

In terms of growing, however, Goddin said it’s best to jump right in. “The best way is just to do it but start small and take it piece by piece,” she said. “It’s easy to just be ‘I’m gonna start this huge garden!’ and then in the middle of summer everything’s full of weeds, and it can get very overwhelming. I’d say start with some of the things you really love to eat and be like ‘okay, maybe I can grow this,’ and even if it’s in a container on a balcony, you probably can. So, just kind of starting and, once you feel you get really good at

jam ge ran ry o ber ed mix

by Jen Behnke Active Time: 15 minutes Total Time: 24 hours Servings: 2 16-oz jars

Ingredients 1 cup raspberries 1 cup blackberries 1 orange, zested and juiced 4 cups sugar 1-1.75 oz box pectin

Directions 01 In a small pot, add the raspberries, blackberries, orange zest, and orange juice. 02 Use a whisk to mash the mixture and cook over medium heat for 5 minutes while breaking up the berries. 03 After cooking, add the sugar and pectin and cook until no sugar crystals remain. 04 Pour the mixture into a glass mason jar with a new seal and lid; the jar needs to be full with a ¾ inch headspace to allow the jar to seal. 05 Add enough water to submerge the mason jar in a large pot. Begin boiling the water. 06 Once water is boiling, add the jars of jam into the water and cover with a lid. Let the jars boil in the water for 10 minutes. 07 Take the jars out and place them on a towel to let cool. Cool for 24 hours; this will allow time to seal. 08 The next day, tap the top of the jar to make sure the jar is sealed; the lid should not be loose. If it is loose, the jam will need to be thrown away.

the ripple effect of hunger: food insecurity lurking among college campuses by Julia Meehan It is no surprise to anyone that college tuition continues to rise. As the zeros tack on, college students’ only free in the world is not just tuition. It is far more than that, from paying rent, purchasing groceries, buying books and getting drinks with friends after class. Each college student’s financial situation is unique and different. Because of that, there is a likely chance that the college student anyone is sitting next to on the CyRide is facing food insecurity.

The Issue

According to data by the National College Health Association, one-third of college students face food insecurity, and on Iowa State University’s campus alone, 24% of the student body are food insecure. Across the nation, one in seven students skip a meal regularly because of a financial burden. Many factors come into play regarding food insecurity: social, cultural, economic, political and environmental. Income, employment, race, ethnicity and disability also play a role. Not only that, but food insecurity is also influenced by disruptions like climate change, pandemics, disempowerment, poverty, natural disasters and conflict. The problem among the population of college students is even more minute. Student to student, the variables change from as broad as financials to as simple as your day-to-day schedules. Some international students can’t obtain a work visa because it must be part time or on-campus jobs, and others are heavily invested in their research, leaving no time outside of their studies to have a part-time job as full-time students. Either way, many college students balance this lifestyle of work and play that has them living paycheck to paycheck to stay afloat, and in some cases, that isn’t manageable. So, where is the income flow? If none, there must be corners cut somewhere — enter the choice of food. Before the ongoing pandemic, Health Affairs said 30% of all college students faced food insecurity during their college careers.

In the fall of 2020, The Hope Center survey found that 38% of two-year students and 29% of four-year students experienced food insecurity in the last 30 days. The survey found ethnic and racial disparities among the responses — 75% of Indigenous, 70% of Black and 70% of American Indian or Alaskan Native experienced food insecurity compared to the 54% of white students. -enced food insecurity compared to the 54% of white students. “The pandemic and food insecurity have collided, most definitely between food price increases, changes in wages and jobs and even supply chain issues. It's made a difference in our world,” said Patty Yoder, executive director at Food At First. The SHOP — students helping our peers — a local food pantry on Iowa State’s campus, was open three hours a week and saw about six to 10 visitors before the pandemic. Since the pandemic, they have seen a spike in student visitors, about 30 to 40 a week, leading them to be open three days out of the week. Because of the high demand, The SHOP partners with the Food Bank of Iowa and receives 400 to 600 pounds of food a week. The food is flying off the shelves, and they can’t keep up. Sometimes, food insecurities exist because of underlying issues, but the persistence of this problem could be because students do not know these resources are available to them. On top of that, the emotions and stigma come hand in hand when acknowledging that someone is food insecure and needs help. “It’s like any issue just swept under the rug — the stigma,” said Kallen Augustad, registered dietitian for ISU Dining. “Many people are ashamed of bringing some of these things up. But I feel like the awareness is becoming more prevalent.” The effects of food insecurity go far beyond empty pockets. Experiencing food insecurity impacts physical and mental health. Like any domino effect, if one is not physically and mentally present in their lecture hall, succeeding in their academics is low. “You're here to get a degree, learn from clubs and grow as a young person,” Augustad said. “But you can't do that unless you have proper nourishment and proper access to nourishment.”

The Resources

Because food insecurity is prevalent among college students, universities have taken matters into their own hands. College campuses recognize this problem students face and create resources to eliminate this issue. “It's become a lot more common now, and people are becoming more vocal with it like, ‘No, this is a real need, and this is a need that I have and need to acknowledge,’” Augustad said. “It is so exciting to see our society be able to change and mold based on what those needs are.” In 2011, what started as a class project for some students in the Food Science and Human Nutrition learning community quickly became an organization demanded by students to be open 24/7. That is when The SHOP, a confidential food pantry and volunteer organization located in Beyer Hall, was established. The SHOP’s vision is to serve the student population and Ames community by increasing hunger awareness and food insecurity through various activities. Much like The SHOP, Iowa State University’s dining halls have ample resources available to stu dents. For instance, the dining services' Give A Swipe program helps students support peers by donating their Flex Meals or Dining Dollars, which are turned into meal swipes that students can use at any dining hall. Other than Iowa State’s resources and The SHOP, there are local food pantries in the Ames area like Food At First. Located on Clark Avenue, Food At First offers daily free meals and a perishable free market. No questions asked, Food At First provides meals to all struggling.

The Solution

There is no definitive solution, but the solution can be twofold. An individual can be the solution by donating and volunteering. The SHOP and Food At First only thrive and stay open with community help. Food At First is open 365 days a year, and they need everyone — volunteers — to be there for those struggling. Megan Lampright, a junior in dietetics and a co-president of The SHOP, asked herself, “how can I make a difference on campus for students?” She believes every student should have access to food, and her goal is to make a difference as an individual for other people. Like any issue in a community, you may not be fighting it, but your neighbor could be. Support the end of food insecurity by spending your day or night helping volunteers or donating money and perishable food for meals. “There needs to be more advocates for it,” Lampright said. “It will take time; you can’t change it overnight.” So how will you be an advocate for food insecurity?

by Carlos Jimenez

dotorimuk

Active Time: 15 Minutes Total time: 6-8 Hours Servings: 3

Ingredients Dotorimuk:

Sauce:

Garnish:

½ cup acorn starch

3 stalks of green onion

Pinch sesame seeds

3 cups water

3 cloves garlic, minced

½ carrot, julienned

½ tsp kosher salt

⅓ cup honey

¼ onion, thinly sliced

1 tbsp Korean pepper flakes (gochugaru) 1 tbsp sesame oil Pinch sesame seeds Directions 01 In a medium saucepan, combine the acorn starch, water, and salt. Mix until no lumps of acorn starch remain. 02 Over medium-high heat, cook the dotorimuk mixture while continuously stirring. Cook for 5 minutes until it comes to a simmer, then turn to medium heat. 03 Continue cooking for 10 minutes until it thickens and turns dark brown in color. 04 Transfer the mixture to a rectangular baking dish, ensuring to make the top as even as possible. Allow cooling to room temperature. 05 Cover with plastic wrap and place in the refrigerator for 6-8 hours 06 When ready to serve, combine the green onion, garlic, honey, gochugaru, sesame oil and sesame seeds in a small container. Mix until well-combined. 07 Take the dotorimuk out of the container, and slice it into bite-sized pieces. Plate dotorimuk, top with the sauce, and optionally garnish with sesame seeds, carrots, and onions. (Adapted from Maangchi’s recipe)

radical acceptance an expert’s guide to eating disorder recovery by Avery Staker In our rapidly-changing technological age, it is nearly impossible to develop self-perception separate from the media. As a result, these perceptions often become distorted, resulting in a major disconnect between the self in reality and the self as an idea. This disconnect is where eating disorders can form. The blame cannot only be put on social media — mental illness manifests from a combination of internal and external factors. Iowa State Student Counseling Services’ Michelle Roling cites food insecurity, for example. As the SCS eating disorder treatment coordinator and a senior staff therapist, Roling is trained to be aware of the resources available to those seeking treatment and recovery from an eating disorder, especially when there is a lack. “The reality is that quality ingredients are hard to come by,” she said. Low-income households have to buy and eat low-quality food because it is cheaper. There is not sustainable support for these households, nor are low-income communities dignified by societal standards, which contributes to stress, anxiety and, consequently, a broken relationship with self-nourishment. With an understanding of the various intersections of identity that contribute to the development of eating disorders, Roling offers her expertise in what the process of recovery needs to be in order to support lasting change. From a low-income person without access to quality food, or a genderqueer person simultaneously developing body image issues and gender dysphoria, or a disabled person with chronic pain, she centers all of these perspectives and promotes the radical act of healing. Here are her main tips: You get to define what recovery looks like for you — Recovery is different for everyone and comparison has no place in the process. An eating disorder manifests for different reasons, and Roling said it is vital to understand those reasons first. If the source is physical pain or discomfort, physicians can help change diets and implement

foods that support digestive health. If an eating disorder is caused by anxiety, counselors like Roling can work on grounding skills and repairing a broken relationship with food. No recovery process is the same because no trauma is the same. Get back to the basics — “You can’t make fast change and expect that to be sustainable,” she said. Getting back to the basics means focusing the recovery process on hydration, nutrition, safety and sleep. Recovering with one need at a time establishes consistent and reliable ways to care for overall wellness. “Think of Maslow’s hierarchy,” Roling said. The basis of all wellness is physical function and care. You are not alone — One cannot recover from an eating disorder on their own. Health and wellness involves more than just food, so recovering from an eating disorder involves more, too. Roling said treatment coordination is led by spiritual wellness educators, psychiatrists, dietitians, cultural specialists and other professionals trained to build sustainable structures in all aspects of life and support recovery. These professionals are recruited based on the individual’s needs, identities and experiences to provide the most personal network possible. Healing does not only need to come from medical treatment, either. “There are all kinds of communities where you can learn more about body neutrality, mindful eating,” she explains. Engaging with social media that promotes these methods of healing is vital. Deconstruct — Eating disorders are personal, but they’re caused by more than inner struggles. Media portrayals of the “ideal body” create and reinforce body dysmorphia and body image issues. America’s culture of ‘living to work’ leaves little time to devote to personal wellness because it cannot turn a profit. Food and mealtime have become a lost art and a lost investment in the self according to Roling, and deconstructing the current societal view of food and nutrition is the key to making lasting change for everyone, not just individuals.

Instead of spending time monitoring calorie counts and portions, she said it is much more beneficial to invest in the enjoyment of food and physical activity. “Eating is a mechanism, just like sleep or hydration, that allows you to keep doing the things you want to do,” she said. Physical wellness needs to be centered around providing the right balance of nutrients and exercise to support each individual body, not following the latest diet trend or trying to fit the impossible societal standard. Mindful eating and joyful movement, two powerful recovery tools, are about listening to how the body and mind feel. Deconstructing the facade of perfection portrayed in the media and integrating these tools makes a strong connection between nourishing the body with the soul — the ultimate goal of recovery. There is always hope — “Regardless of how long someone’s been struggling,” Roling said. Recovery and healing on an individual level is important but communities have work to do, too. “Part of body neutrality is working to call other people into that conversation around you,” she said. “Body shaming has become a way that people bond, and it happens instantaneously. We need to shift away from that.” Holding others accountable, being a voice and promoting acceptance, even in smaller settings, plants the seed of growth. As Roling said, “The most outrageous thing you can do is accept your body.” And the most radical thing is encouraging others to do the same.

ra d i c a l a c c e p t a n ce radical acceptance radical acceptance

“We were never designed to look the same,” she said. Bodies are meant to function, not be looked at. The idea that a body needs to be “beautiful” in order to be worthy of health is a construction of harmful portrayals of bodies in the media. Deconstructing the pursuit of the “ideal body image” means removing the idea of a body being an image entirely. “We don’t have to be fully in love with everything about our bodies,” Roling explains. “What we need to do is stop shaming them and stop judging them.”

by Callan Randall Active Time: 30 Minutes Total Time: 60 minutes Servings: 6 Ingredients 4 cups homemade chicken stock or broth Salt and pepper 3 ½ cups cooked white rice 2 large egg yolks ¼ cup fresh lemon juice + extra for serving 1 rotisserie chicken, shredded ¼ cup fresh dill Lemon slice for garnish

Directions 01 In a blender, transfer about ½ cup of cold stock. Warm your remaining stock and season with salt and pepper in a large pot. 02 2. In the blender, add 3/4 cup cold rice, egg yolks, and lemon juice, and blend until everything is well-combined and your rice is blended into a paste. Set mixture aside in a bowl. 03 3. Gradually add a ladle of hot stock to your blended mixture and whisk vigorously for 90 seconds to temper the eggs. Do this four times before adding your tempered egg mixture into the stockpot and your chicken and remaining rice. 04 4. Let the mixture simmer for 15-20 minutes, and season to taste with lemon juice, salt, and pepper. The final result should resemble a soft rice porridge. Garnish with dill and a lemon slice, and serve hot.

avgolemono greek chicken

soup

(recipe adapted from Grace Parisi from Food & Wine’s recipe)

by Melia Stackis and Carlos Jimenez

Active Time: 15 minutes

Total Time: 30 minutes

Servings: 5 bowls

Ingredients 750 grams mushrooms, sliced (we used both Baby Bella’s and white button) 6 green onions, sliced 2 stalks of lemongrass, sliced 4 cloves garlic, three finely chopped and one sliced 1 in. knob ginger, finely chopped 1 medium potato, diced 3 cups broth (chicken or vegetable) 1 14-oz can coconut milk ¼ tsp dried thyme 1 tsp chili flakes Salt Pepper Olive oil

mushroom soup

Directions 01 In a large pot, heat a tablespoon of olive oil over medium heat. Add the whites of the green onions and cook for 4 minutes or until softened. 02 Add 400 grams of the mushrooms to the pot and a pinch of salt, and turn the heat to medium-high. Sautee for 10 minutes or until mushrooms are golden brown and start to carmelize, occasionally stirring to prevent it from sticking to the pot. 03 Add the ginger, chopped garlic, dried thyme, and lemongrass to the pot. Sautee for 2 minutes or until fragrant while continuously stirring. 04 Pour a little bit of stock into the pot and deglaze while scraping the bottom of the pot. Once deglazed, pour the rest of the stock into the pot and the coconut milk and potato. Bring the mixture to a boil. 05 Once boiling, reduce the heat to medium-low and allow it to simmer for 15 minutes, or until the potatoes are tender. 06 Using a blender/immersion blender, blend the soup until smooth and creamy or until it reaches its desired consistency. Season to taste with salt and pepper. Set aside. 07 Start making the garnish. In a medium pan, add olive oil and turn to medium-high heat. Add the rest of the mushrooms and a pinch of salt, and saute for 6-10 minutes or until golden brown and crisp. Set aside. 08 Add a few tablespoons of olive oil to a small saucepan, and turn the heat to medium. Add the greens of the green onion, sliced garlic, and chili flakes, and still until well-combined. Fry for 5 minutes, taking care not to brown the garlic. Set aside. 09 Serve the mushroom soup alongside the garnish.

by Sarah Glade

mushroom hunting: it’s fun, guys!

Whether in a gourmet dish, a topping on a greasy pizza, or for sale at the farmers’ market, mushrooms are an intriguing addition to any dish. Elusive and delicious species of fungi can be a chef ’s most valued ingredient and serve as an inspiration for this niche hobby. Mushroom Education Foraging can be as easy as looking through the backyard, but finding specific mushrooms involves research. A successful search requires knowledge of the land and weather conditions in which certain species grow. According to the Iowa Association of Naturalists, mushrooms are decomposers and play an important role in nature. They consume nutrients from dead animals and plants and recycle them into the soil. Plants absorb these nutrients from the soil, animals eat those plants and the cycle continues. One of the most sought-after edible mushrooms in Iowa is the Morchella mushroom or morels. According to the Iowa State (ISU) Natural Resource Stewardship, Iowa has five types of morels, and they appear for a short time in the spring. Blake Sanderson, an avid hunter, has fond memories of searching for morels. “It was Easter morning, and I took my wife and siblings out to look for morels in the rain,” Sanderson said. “After a few hours, we stumbled upon a patch near our family estate that has been a reliable producer for years. Every year come Easter, I can go harvest from that patch.” Though morels receive the most attention from Iowans, there are many other mushrooms to find, which are listed on ISU’s Natural Resource Stewardship website. The website also provides calendars that list the best times to find specific species.

The Experience

Cultivation

Cooking with Mushrooms

Mushroom hunting is an accessible hobby; people of all ages and backgrounds can participate. The process involves walking or hiking around a chosen area and having a sharp eye. The most common remark among mushroom foragers is that the journey is just as rewarding as the mushrooms themselves.

If it’s not the right season to hunt, cultivation is an option. Aaron Johnson cultivates a variety of mushrooms for his business, Joygrow, in Cambridge, Iowa. The business sells its product to restaurants and at the Ames Main Street Farmers’ Market. Johnson noted how the mushrooms he grows are unfamiliar to most Iowans.

Once the thrill of foraging subsides, it’s time to enjoy the flavor of the mushrooms. They have a unique taste and texture that add interest to many dishes such as pasta, tacos, stir fry and many others.

Juliette Verley, a forager from Arizona, said finding food this way is satisfying. “For me, mushroom hunting is thrilling,” she said. “There is nothing like looking and looking and finally finding something.” Verley also likes to forage due to her vegan diet, as she mentioned that mushrooms make great faux meat.

“I wanted to grow something locally and bring to market that not everybody had,” Johnson said. “It’s still very much a growing industry and not necessarily as mainstream as it is in Asian and Eastern European cultures. With American culture, there’s a lot of fearmongering and hurdles.”

Foraging for mushrooms can be fulfilling in multiple ways. It is a great way to exercise, explore nature and make memories with loved ones. Derrick Jacobson recalled the times hunting with his girlfriend. “It is a great way to spend time with her, travel, find new places and try new recipes,” Jacobson said. “Sometimes, we just get in the car and head out, not even knowing where we will end up.”

It’s possible to grow mushrooms in the comfort of one’s home. Whether using a cultivation kit or starting from scratch, Sanderson said it doesn’t take much to start a personal fungi farm. “I started growing mushrooms in my apartment because it is cheap and relatively self-contained,” he said. “We don’t have room for a garden, but we can grow a couple of different varieties of oysters, shiitake, and some other stuff in the little bit of extra space we have.”

Their special characteristics can either entice or drive away Iowans. Insufficient education perpetuates the stigma surrounding mushrooms. Negative hunting or eating experiences typically occur due to inadequate research. Before taking on the challenge to go foraging, get educated by reading a field guide, such as “Edible Wild Mushrooms of Illinois & Surrounding States,” or use Iowa State’s “Safe Mushroom Foraging” guide.

mushroom hunting

Jay Martin, a father and forager, agrees that the experience is fun for everyone involved. “Mushroom hunting is a family adventure for us,” Martin said. “My kids love walking around the woods and discovering things. It’s like an Easter egg hunt in the forest, but the hidden treasures are delectable.”

Many misconceptions about mushrooms stem from their interesting appearance and uncommon qualities. Understanding the process of growing mushrooms may help alleviate fears surrounding the fungi.

“They’re complex,” Johnson said. “Not only is there a wide variety of cultivated mushrooms, but they all have their differences in textures and flavors. They provide that savoriness that you get from meat.”

by Taylor Bockelman & Jenn Behnke Active Time: 20 minutes Total Time: 40 minutes Servings: 8 slices

Tart Crust: 1 cup flour ½ cup sugar 4 tbsp butter, cold ¼ cup water 1 tsp salt Lemon Curd: Zest of 2 lemons Juice of 2 lemons ⅔ cups sugar 1 tbsp cornstarch 4 Egg yolks 6 tbsp butter, cubed Blackberry compote: 3 oz blackberries ½ cup sugar

lemon berry tart

Ingredients

Directions 01 Preheat the oven to 350F. 02 Start by making the crust. In a medium bowl, mix the flour and sugar until well-combined. Cut in the butter until pea-sized pieces form. 03 In a tart pan, press and place the dough until uniform. 04 Blind bake the crust by placing a piece of parchment paper over the shell and adding dried beans to weigh it down. Bake for 15-20 minutes or until the shell is golden brown. 05 Start the curd while the crust is in the oven. Add the lemon juice, lemon zest, sugar, cornstarch, and egg yolks to a double boiler. 06 Whisk this mixture until it becomes thick, around 10 minutes. Whisk continuously, so the egg yolks do not curdle. 07 Remove from heat and add in the butter. Stir until the butter is melted and well-incorporated into the mixture. Place the curd into the fridge with plastic wrap touching the curd tightly to prevent foam formation. Chill and continue to make the compote. 08 Over medium heat, add the blackberries and mash with a whisk in a saucepan. Add the sugar and keep mashing the berries until well-broken down. 09 Cook until the sugar is dissolved, then place in the fridge to cool. 10 To assemble the tart, take the crust and add the curd, then swirl the blackberry compote on the top.

air-fried garlic

with asparagus

brown sugar glazed salmon

Ingredients

Active time: 5 minutes

4 oz salmon plank

Total time: 15 minutes Servings: 1

Salt and pepper ½ tbsp brown sugar ¼ tsp garlic powder ¼ tsp dried basil

salmon

¼ tsp dried thyme ¼ tsp dried oregano Dash of cayenne pepper Dash of paprika Lemon slice

Directions 01 Thaw your salmon plank and pat dry. 02 Cut a square of aluminum foil and place salmon on the square. Salt and pepper the salmon to your preference. 03 Combine the brown sugar, garlic powder, basil, thyme, oregano, cayenne pepper, and paprika in a bowl. Mix seasonings and rub the seasonings onto the salmon. 04 Carefully pick up the foil and salmon and gently place them into an air fryer. 05 Set the air fryer to 400° and roast for 10 minutes or until fully cooked. 06 Finish by plating your salmon with a fresh squeeze of lemon juice alongside the air-fried asparagus.

asparagus

by Melia Stackis

Ingredients

Active time: 5 minutes

1lb asparagus

Total time: 20 minutes Servings: 4

1 tbsp olive oil 1 clove of garlic, crushed ½ tsp salt

½ tsp pepper ½ tsp dried parsley Grated parmesan for garnish

Directions 01 Rinse asparagus and trim off the ends. 02 In a bowl, stir the olive oil, garlic, salt, pepper, and parsley. Add asparagus into the bowl and evenly coat. 03 Set the air fryer to 370° and let heat for 3 minutes. 04 Place asparagus into the air fryer in a single layer and top with grated parmesan. 05 Depending on the size of asparagus spears, roast asparagus for 6-12 minutes or until slightly tender, tossing the basket halfway through. 06 Plate and pair with Air Fried Garlic, Brown Sugar Salmon.

beekeeping question & answer by Zack Brown

Whether it is for helping with pollination, harvesting and selling honey, or just as a hobby or pastime — beekeeping has been a growing trend over the last few years for its multitude of benefits. Beekeeper Molly Reitsma, of Storm Lake, Iowa, shares her story of how she got into beekeeping as a newbie and notes the struggles and benefits of this newfound journey for her and her family.

How did you get into beekeeping?

I grew up on an Iowa farm and was taught to be a good steward of the Earth. My husband and I have an acreage, and I thought that beekeeping could be my small way of giving back. My motivation was to help with pollination. Feeding the world is a big job and every little bit can help.

How long have you been beekeeping?

I started with mason and leafcutter bees a few years ago. I wasn’t ready to commit to honeybees quite yet. These little bees are great pollinators! I attended a beekeeping class via Zoom through the Hamilton County Extension office in winter and spring of 2022. I learned so much through the class and finally felt ready to work with honeybees. I purchased two packages of bees in April 2021 to put into my two hives. So, I’m very new!

What are the challenges of beekeeping in Iowa?

Varroa mites are a parasite that can cause the collapse of a hive. These pests wreak havoc in the hive and multiple treatments throughout the year are necessary to maintain a healthy hive. And of course, there’s Iowa winters. It’s just so cold here!

Do you harvest your honey? If so, what do you do with it?

I was able to harvest 50 pounds of honey my first year. I truly didn’t think I would get any, so I wasn’t prepared with that many honey jars when it was time to harvest. I was able to get 56 jars of honey. I kept some for my family to eat and to enter in the county fair. The rest I either gave to friends and family or sold to coworkers.

What’s your favorite recipe that involves using your honey?

I’ve used my honey in tea, as a substitute for sugar and in marinades. It’s good on veggies too. I did infuse some of the honey with cinnamon or lemon balm to give it a little different flavor. We love cinnamon honey on hot biscuits.

Is there anything else you would like to share about your beekeeping journey?

This has been such a fun project but not without failure. I was told to start with two hives because the likelihood that one would fail is high. My first year I lost multiple queens and had to combine my two hives together as one was doing poorly. I have two new sets of bees on order to continue this journey in 2022.

chicken piccata Active Time: 20 minutes Total Time: 40 minutes Servings: 4

Ingredients

by Taylor Bockelman

2 skinless, boneless chicken breasts, butterflied Sea salt & pepper All-purpose flour 6 tbsp butter 4 tbsp olive oil 1/3 cup fresh lemon juice 1/2 cup chicken stock 1/4 cup capers, drained 1/3 cup parsley, chopped

Directions 01 Season both sides of each piece of chicken with salt and pepper. Dredge in flour, then shake off any excess flour. 02 Heat 2 tbsp of butter and 3 tbsp of olive oil in a large skillet over medium heat. When butter is melted, and oil starts to shimmer, place 2 pieces of chicken in the skillet. Cook for 3-5 minutes on each side. Remove from the skillet. 03 Add 2 more tbsp of butter to the skillet and the remaining olive oil. When melted and shimmering, add the remaining pieces of butter. Cook for 3-5 minutes on each side. Remove from the skillet and turn off the heat. 04 To the skillet, add the lemon juice, chicken stock and capers. Return to heat and bring to a boil. Scrape the bottom of the skillet to get all the flavors, then return the chicken to the skillet for 5 minutes and simmer. Remove chicken and put it on a serving dish. Add the remaining 2 tbsp of butter and whisk the sauce. Pour over the chicken and garnish with the parsley. *make sure chicken is cooked to 165 degrees Fahrenheit* (adapted from Food Network’s recipe)

hibiscus tea by Taylor Bockelman

Active Time: 20 minutes Total Time: 25 minutes Servings: 5 glasses Ingredients

1/2 cup dried hibiscus flowers

1/4 cup honey

8 cups water

3 tbsp lime juice optional: lemon zest, basil

Directions

01 In a large pot, add the hibiscus flowers and water, then bring it to a boil. Once it is boiling, turn off the heat and cover the pot. Add the optional lemon zest and basil if desired. Let the tea brew for 15-20 minutes. 02 Mix in the honey and lime juice until well-combined. 03 Either serve the tea warm or chill for a couple of hours before serving.

strawberry mojito by Carlos Jimenez

Ingredients 2 oz light rum 1 oz lime juice 1 oz simple syrup 5 mint leaves + extra for garnish 4 strawberries, quartered + extra for garnish Club soda Crushed Ice Directions 01 In a glass, add the mint, strawberries, lime juice, rum, and simple syrup. Crush ingredients together until well broken down. 02 Add crushed ice, and top off with club soda. Stir until well-combined. 03 Add garnish of your choice, and enjoy!

(adapted from White on Rice Couple’s recipe)

berry

tiramisu

by Carlos Jimenez

Directions

Ingredients

Active Time: 30 minutes Total Time: 4 hours & 30 minutes Servings: 9 slices

Syrup

1 pack Italian Ladyfingers 3/4 cup water 1/2 cup sugar 1 tbsp orange zest 1 tbsp lemon zest 1 tbsp orange juice 1 cup whole raspberries 1 cup whole blueberries 2 cup strawberries, chopped

Cream Filling

1 cup mascrapone 1 1/2 cup heavy whipping cream 3/4 cup sugar

01 Combine your water and sugar in a medium saucepan for your syrup mixture. Over medium heat, bring it to a light boil until all sugar is dissolved, about 4 minutes. 02 Once the sugar has dissolved, turn off the heat. Add the orange zest, lemon zest, orange juice, and all the berries into the syrup, allowing it to sit until it comes down to room temperature. Once the syrup mixture has cooled, strain the syrup mixture from the berries. Make sure you keep both the syrup and soaked berries. 03 Begin making the cream filling. Using a hand or stand mixer, beat together the heavy whipping cream and the sugar for the cream filling. Whip until you develop soft peaks, about 4 minutes. 04 Once soft peaks have formed, add the mascarpone. Whip together until you develop stiff peaks, about 3 minutes. Set in the refrigerator while the syrup mixture cools to room temperature. 05 Once the syrup has cooled, dunk one ladyfinger at a time into the syrup mixture very briefly (if dunked for too long, it will absorb too much liquid and fall apart). Line onto an 8x8 baking dish until the bottom of the dish is completely lined. 06 Spread ½ of the berries over the ladyfingers in an even layer. Then spread ½ of the cream over the berries and ladyfingers in an even layer. 07 Repeat steps 5-6 to create a second layer. 08 Garnish with powdered sugar, and allow to sit in the fridge for at least 4 hours to fully set. When serving, garnish with more powdered sugar and freshly sliced strawberries, blueberries, and raspberries. (adapted from King Aurthur Baking’s recipe)

the importance of food to Indigenous culture

by Morrgan Zmolek

Food is important to people the world over. It can have emotional ties, connection to community history and religion. Native peoples are no exception to this. There are over 500 federally recognized Native nations in the United States, each with its own set of food ways tied to the landscape in which they live. Though it will vary from community to community, Native nations often have a set of traditional foods that tie to their life ways, according to Christina Gish Hill, associate professor in the department of world languages and cultures at Iowa State University. For agricultural nations, that food is corn. It is an integral part of sustaining those particular nations. Fishing nations have salmon, plains nations have buffalo — but, in all these nations, it’s not just about the food but the relationships between entities. It’s the connection between the people and the plant, animal and land. Native peoples honor these entities to sustain that life giving relationship between people and what will eventually become their food. Part of honoring that relationship involves harvesting animals in the most humane way — killing it in one shot — so they don’t suffer. There are also particular ceremonies surrounding honoring the gift of that animal. Hill noted the importance of honoring the animals because they are giving their life so human life can continue. “Often when people talk about those relationships, they talk about how those entities have chosen to essentially sacrifice themselves for people, and, you know, this is a huge honor and you have to show respect and you have to be mindful and respectful of that honor,” she said.

That same kind of respect is extended beyond animals, to the plants. When gathering, Native peoples make an effort to not kill the plant or gather too much because that practice isn’t sustainable. They also try to benefit the plant, so it can continue to reproduce and thrive. Hill said some communities encourage talking to the plant before gathering, explaining why it is necessary to gather and that no harm will be done to it. “That kind of protocol makes you pause,” Hill said. “You have to stop and think about what you’re doing, and you have to think of the role of that entity — plant or animal — in the world, and it forces you to show respect for the other life and acknowledge that that other life is supporting you.” Furthering that idea of respecting those relationships is the language Native peoples have surrounding food. In English, plants and sometimes animals are referred to as “it,” which implies a lack of consciousness or will. In Native communities, however, that isn’t the case. According to Hill, a lot of Native languages have animate and inanimate ways of speaking about things, much like the role of masculine and feminine in languages like French and Spanish. This is because they believe plants and animals have agency and make decisions. Plants and animals choose to take care of people by sacrificing themselves, but Native communities believe that should this relationship be disrespected and mistreated, those entities will abandon you. “It does shift the way that you think because then it really helps you see the entity, not just as alive but as capable of making decisions,” Hill said. The influence of Native peoples on the foods we eat today is substantial. Hill said that without contact with the Americas, many of the traditional European cuisines people have come to know and love would be missing crucial ingredients. “Honestly there are a lot of foods that Europeans and other people throughout the world didn’t eat

or have access to before contact with the Americas,” she said. “Corn is one of them. Beans, squash, peppers, tomatoes, potatoes — and this is a short list, right? These are sort of major items.” Imagine Italian cuisine without tomatoes or Eastern European foods without potatoes. Much of the agricultural knowledge people have today of breeding and growing comes from Native peoples, according to Hill. A primary example she highlighted was corn, which is now a major staple in the global economy and used in products from industrial to cosmetic. Corn’s versatility comes from Native breeding. They were able to select certain traits in different varieties in order to acclimate them to certain climates — such as deserts and places with shorter growing seasons, like Canada. When contact was made with Europeans, the newcomers were able to take those diverse varieties of corn to their home nations and recreate the incredible diversity of corn in the Americas. However, Hill said that, though Europeans certainly adopted some Native foodways, a vast majority of it went unheard. “I think actually a lot of knowledge was not passed from Indigenous people to non-Native people, and I think, early on, it’s because non-Native people were not listening and really had trouble seeing the value in all of that incredible diversity,” she said. That knowledge extends beyond food as food. They also have incredible knowledge of using plants as medicines. Hill said she never really understood the idea of food as medicine until she began working in Native communities. “Food is medicine,” she said. “How you eat impacts the health of your body. I’ve also heard people talk about how growing is medicine and having your hands in the soil is medicine. I’ve heard people talk about how having their hands in the soil has improved their mental health, they’ve been able to go off medications, all different kinds of medications, they’ve been able to go off their pills as a result of gardening. The act is very powerful itself.” Native peoples have an intimate and sophisticated knowledge of plants and their medicinal properties. They know when to pick a plant — both in terms of the season and in what part of its development — what part of the plant to pick and how much to use when creating medicine. Because they know the ratios and what plants go together to create certain medicines, they can also tailor it to individual ailments by adjusting what goes into it, rather than traditional one-sizefits-all medicines one might see in typical American pharmacies. Only today are many people seeing the value in Native knowledge of food, nutrition, health, agricultural practices and environmental health. Hill noted that it is important that people respect the knowledge that they get from Native peoples and recognize that there is a lot that has been lost because of the brutal oppressions and forced assimilation that Native peoples endured. A lot of Native peoples today suffer in terms of diet compared to what they were able to eat traditionally because they’ve been removed from those landscapes and dealt with those governmental oppressions. The places in which they live now, mostly marginalized lands, make getting access to healthy foods difficult. They have more access to cheap, easy foods. Hill said the effects of that are seen in terms of health in Native communities, namely higher rates of diabetes and obesity. Many Native peoples are working to revitalize their traditional foodways to combat these negative impacts. Not only is a traditional diet significantly more diverse and nutritious, as they eat hundreds of different plants and all sorts of animal meats, but it also reconnects them to aspects of identity, language, culture, religion and the lands from which they come. It is the goal of this revitalization to be able to have Native peoples eat their traditional foods whenever they want, not just on special occasions or ceremonies. Hill noted that each individual Native nation has specific histories, foods and medicines, and people can only speak generally about them to a certain extent because they are so diverse. Native foodways are valuable information because they’re sustainable, healthier and promote both more diverse ways of eating and biodiversity. However, people have to recognize where this knowledge comes from. “It’s really, really important that folks don’t exploit or appropriate or mine that kind of knowledge, the knowledge of Indigenous foodways, because that can be really dangerous,” she said. “Having that respectful relationship and really understanding — and this is something I do in my own work — really understanding that these knowledges belong to Indigenous communities. It’s theirs. Like corporations protect their own knowledge and information, it’s theirs and shouldn’t be accessed without permission.”

orange glazed pork chops by Callan Randall Active Time: 20 minutes Total Time: 80 minutes Servings: 3-4

Ingredients

½ tsp ground cardamom

6 pork loin chops

2 cloves garlic, minced

½ cup honey

½ tsp salt

1 cup orange juice

¼ tsp pepper

1 tbsp finely chopped orange zest Directions 01 In a small bowl, combine the orange juice, orange zest, garlic, cardamom, salt, pepper, and 3 tablespoons of honey. This will be the marinade. 02 In a gallon ziplock bag, place your pork chops and add the marinade. Marinate for 30 to 60 minutes, turning the bag once to ensure even distribution of the marinade. 03 Take out your pork chops and set them aside. In a small saucepan, pour the marinade and add the remainder of the honey. Simmer the mixture over medium-high until it starts to have the consistency of a glaze/sauce. Remove from heat and set aside. 04 On a pan or grill, Grill or pan sear your pork chops until it reaches an internal temperature of 145F, being sure to turn once for even cooking. After it has reached 145F, brush on the prepared glaze until the chop is well covered and shiny. Remove from heat and put on a plate to serve.

(Adapted from Barry C. Parson’s recipe)

clean water: a right, not a privilege

by Julia Meehan Ames, Iowa, a community fortunate enough to have access to clean drinking water — so prosperous that they have been ranked as one of the best city water facilities in 2019. Yet neighboring states, marginal communities and other parts of the world struggle to receive clean water. Around the world, two billion people lack access to clean water, and by 2030, billions will go without access to safe drinking water, sanitation and hygiene services, according to UNICEF, an agency of the United Nations responsible for humanitarian and development aid to children worldwide. UNICEF estimates that three in 10 people worldwide could not wash their hands with soap and water during the pandemic. And that is just the tip of the iceberg. Nearly half of the world — 3.6 billion — lacks safe, sanitation water. The World Health Organization estimates that by 2025, half of the world’s population will be living in water-stressed areas. While individuals in Ames, Iowa, enjoy their glass of ice water, warm showers and sanitized hands, others face extreme opposites — no access to safe drinking water and no access to harmless water to wash hands or take a shower. It’s not every day that someone who has access to safe water thinks twice about the water they are about to consume. Water is a right, not a privilege. Yet this is a norm for others, a habit they have been taught. Communities facing disparities with water have been conditioned to avoid contaminated water and substitute for something safer. For Camila Almeida, a Ph.D. student studying food science and engineering at Iowa State University, her experience in Ames with water is far dissimilar to the water conditions back home in Minhas Derais, Brazil. “Many cities in Brazil have a hard water problem with high mineral content, such as iron, calcium, and magnesium, that give you health problems with your kidney,” Almeida said. “There are places that deliver gallons of water for drinking. I have even bought a Brita filtered water bottle.” Water pollution affects Americans far beyond what meets the eye. Of the 25 million Americans who live in the

worst public water systems, water pollution affects many people of color, specifically 23% Hispanic Americans. Contaminated water is off-limits because of what it can transmit — diseases. Such diseases include diarrhea, cholera, dysentery, polio and typhoid. As said by the Environmental Protection Agency, there are dangerous contaminates that trigger health effects like gastrointestinal illnesses, nervous system or reproductive effects and chronic diseases such as cancer. “In some cities, the current problem is the water is too heavy,” Almeida said. “You will be able to wash your hair, shower and clean your hands, but when you think about the liters you drink daily, the heavy water would be too much for your body.” According to the World Health Organization, polluted drinking water causes 485,000 diarrheal deaths each year. The lack of clean water affects a person’s community. It contributes to the 3.575 million deaths related to diseases caused by unsafe water every year. Water disparities are just one consequence of what else they can face beyond unsafe water. Those who succumb to diseases from contaminated water are occasionally the primary income earners for their families, and losing the head of their household can put the family into severe poverty, which tends to impact generations to follow. Every individual plays a role in this issue. As the old saying goes, be the change you wish to see. Like any issue around the world, educating ourselves on the issue at hand is the first line of action. It is one thing to know that there is unclean water, but it’s another to acknowledge the policies. Educate ourselves and educate elected officials by raising awareness of the community’s disparities. According to the National Resources Defense Council (NRDC), unsafe water hardly receives funding and media attention unless it is as extreme as Flint, MichiganMI. Put an end to the contaminated water conditions in communities near and far by supporting organizations like UNICEF — supports children facing and bringing up water discrepancies. Get involved with organizations safeguarding the earth’s health, particularly with communities like NRDC. Donate to nonprofit drinking water causes that build wells and sanitation facilities in schools like Drop In The Bucket or causes that educate young individuals on the water crisis like Thirst Project.

nomellemonnomel detéuassautéed detéua elakkale elak by Melia Stackis Active Time: 10 minutes Total Time: 20 minutes Servings: 4

Ingredients 1 tbsp olive oil ½ red onion, finely sliced 1 small tomato, diced 3 garlic cloves, minced ¼ tsp chili flakes ½ tsp oregano Salt and pepper to taste 1 small bunch of kale, de-stemmed and cut into 2-inch bits 3 tbsp water ¼ lemon

Directions 01 In a cast-iron pan, heat olive oil over medium-low heat. Add the onion and cook for 3 minutes until it begins to soften. 02 Add the tomato, garlic, chili flakes, oregano, salt, and pepper. Cook for 2 minutes until the tomato is soft, gently tossing the mix. 03 Without stirring, add the kale on top of the tomato mixture and 3 tablespoons of water. Cover the skillet for 2-3 minutes to steam until the kale wilts and turns bright green. 04 Remove lid and stir until combined. Squeeze the lemon over the mixture, toss it again, and plate.

Ingredients 2 whole rainbow trout 6 slices of lemon 2 bunches of parsley

roasted rainbow trout by Carlos Jimenez Active Time: 30 Minutes

8 cloves garlic, roughly sliced Olive oil Salt and pepper Directions 01 Preheat the oven to 425 F, and place foil on a large baking sheet. 02 Salt and pepper the entirety (both inside and outside) of the fish very liberally. Stuff the fish’s interior with the lemon slices, garlic, and parsley. 03 Tie twine across the opening of the fish to ensure nothing falls out. 04 Liberally rub olive oil all over the fish. 05 Place into the oven for 15-20 minutes or until thoroughly cooked and lightly browned. 06 Take it out of the oven, squeeze some lemon juice over it, and enjoy!

Total Time: 45 minutes

Mariana

As the oldest daughter of Mexican immigrants, I was taught at a young age the significance of food. I grew up watching my mother and aunts in the kitchen, constantly preparing the most delicious and comforting meals. Whether it was something as simple as huevos con chorizo y tortillas (eggs and chorizo with tortillas) or as carefully curated as homemade mole con arroz, the women in my family made sure it was a dish they were proud to serve. I was able to witness how effortlessly friends and family bonded over meals that felt like home. When I was old enough to learn how to cook, it was difficult at first to understand the methods my mom used. In school, I had learned about measuring instruments and the importance of being accurate. Instead, my mom measured ingredients with her heart (and mostly intuition). It didn’t matter at the end of the day, though, because it always turned out just as delicious as always, and everyone would enjoy her food, anyway. Being able to provide for her family brought her extreme happiness. Although she could not provide expensive material things, she knew she could demonstrate her love for those she cared for through cooking. Food is a vital part of Latine and Hispanic culture. While each nationality may have its own twist on common meals, such as pupusas and tamales, they do so to showcase their uniqueness.

Kaylinh

food and culture prose

At the age of nine, I think I was wearing clothes from Justice and began going into an obsession with Justin Bieber. When my mom was at the age of nine, she began her journey to escape Vietnam with her family. Amazingly, my family made the journey and settled here in Iowa. As a child, Vietnamese was my first language until I started to attend kindergarten. Both of my parents then spoke English at home, which affected my knowledge and ability to speak Vietnamese. It was intended to help me not struggle with learning and fitting in at school. I am very blessed to have a household that wanted to protect me, but I can’t help but mourn the loss of a language. How I feel the most connected to my culture is through food. Since there is a language barrier, food is a love language between all of us. I have always grown up with Asian dishes in my household and love every dish from my childhood — no matter how odd or smelly it was at times. From simple dishes like fried rice and noodle soup to balut (duck eggs) and chicken feet, as a family, we would get together and enjoy eating or making food together. My cousins and I formed egg roll assembly lines and our grandma would sell them at summer garage sales. We would help her make Bao (meat-filled bun) and enjoy them together, too. It was a long process to make them, but the company and love that was built in the house made it worth it. My cousins and I are older now, so it is hard for us to all be available to spend time together. Both my grandma and my mom are very similar in how they show love and care for others. When I can go home, my mom will either offer to take me out to my favorite Asian restaurants or cook some of my favorite dishes for me. She always goes above and beyond to make sure I am eating well and have my favorite foods in stock at my apartment. Growing up with this type of love contributed to the love I show others. I love cooking and showing all of my friends food I grew up with and having them enjoy it with me. On the outside, food can be such a simple topic, but to me, it is one of the most important ways I feel and show love through my culture.

lavender rosemary lemonade by Melia Stackis

Active Time: 10 minutes

Ingredients 1 cup fresh squeezed lemon juice (roughly 6 lemons) 1 cup sugar 2 sprigs fresh rosemary or 2 teaspoons dried 2 tbsp dried lavender

Total Time: 1 hour 10 minutes

Servings: 8 glasses

Directions 01 In a mason jar, combine the lemon juice, sugar, rosemary, and lavender. Seal and shake the jar until the sugar is dissolved (you may have to shake it periodically). Let the mixture sit for 1 hour. 02 Strain the sugar mixture and pour it into a large pitcher. Finish the lemonade by adding 6 cups of water. 03 To serve, pour over ice, garnish with a rosemary sprig, and add a fresh squeeze of lemon for a tart taste.

(adapted from Country Living’s Recipe)

spicy seitan sandwich

by Jenn Behnke Active Time: 1 hour Total Time: 1 hour Servings: 3 sandwiches Seitan

Hot Sauce

3 cups all-purpose or bread flour

2 tbsp butter

½ cup vegetable broth

2 tbsp honey

½ cup water

¼ cup brown sugar

Water or vegetable broth for boiling

2 tsp garlic powder

Vegetable oil

1 ½ tbsp cayenne pepper

1 tbsp paprika

1 tbsp apple cider vinegar

Breading

Coleslaw

¼ cup flour

½ head green cabbage, chopped

¼ cup panko bread crumbs

½ cup shredded carrots,

1 tsp salt

¼ cup mayonnaise

2 tsp dried cayenne

2 tbsp apple cider vinegar

2 tsp garlic powder

2 tbsp white sugar

Dash Salt and pepper

Brioche Buns Directions

01 Begin by making the seitan. Combine the flour, water, and vegetable broth in a medium bowl. Mix to make a dough. 02 In a separate bowl, place the dough and “wash” with water. Do this by rinsing the dough in a bowl until the water becomes semi-clear and the flour is a stretchy texture. Once the correct texture is achieved, dump out the excess water. 03 In a medium pot, begin boiling the water or vegetable broth. Shape the seitan into your desired shape, and place it into the boiling water/broth. Boil for 3-5 minutes until solidified. 04 Begin making the breading. Combine the flour, panko bread crumbs, salt, dried cayenne, and garlic powder in a small bowl. Mix until well-combined, and set aside. 05 Begin making the hot sauce. Add the butter, honey, brown sugar, garlic powder, and cayenne powder to a small saucepan. Mix until well-combined, and heat over medium-high heat. Cook for 5-7 minutes, or until the sauce has thickened. 06 Begin making the coleslaw. Add the cabbage, carrots, mayonnaise, vinegar, sugar, salt, and pepper to a small bowl. Mix until well-combined, and set aside. 07 Dunk the seitan into the breading mixture, and cover completely. Do this with all the seitan, and set aside. 08 Heat 1 inch of vegetable oil in a pan over medium heat. 09 Place cooked seitan into the heated oil until golden brown, about 6 minutes. Remove from oil and place on paper towels to remove excess oil. 10 To assemble the sandwich, dunk the cooked seitan in the hot sauce and cover thoroughly. Toast the brioche bun and add the seitan, coleslaw, and extra hot sauce.

what type of

by Sarah Glade How would you take on the wilderness? Keep track of your letters to find out! How do you spend your free time?

Which side would you order?

Which car would you rather drive?

What do you think about when you fall asleep?

Which flowers do you like the most?

A. Take a scenic walk in the park B. Go shopping C. Hang out with friends and family D. Hit the bars

A. Roasted vegetables B. Caesar salad C. Mashed potatoes D. Chips and dip

A. Jeep Wrangler B. Mercedes-Benz C. Subaru Outback D. Ford F-150

A. What you did that day B. Made-up scenarios C. Your to-do list for tomorrow D. Your favorite songs and TV shows

A. Wildflowers B. Roses C. Mums D. Sunflowers

camper are you? Pick your favorite movie genre:

A. Documentary B. Romance C. Horror D. Comedy

For your dream job, you would rather be a(n)…

A. Travel blogger B. Movie star C. Author D. Pro-athlete

How do you like to make dinner?

Choose a candle scent:

You can’t live without your…

A. Freestyle with anything in the kitchen B. Order takeout C. Follow a recipe D. Use the microwave

A. Pine B. Vanilla C. Lavender D. Cinnamon

A. Water bottle B. Coffee C. Smartwatch D. Headphones

Mostly A’s: You are a Super Survivalist! You are brave, curious and love to try new things. For you, camping is about experiencing nature and challenging yourself. You aren’t afraid to get your hands dirty and make the most of your surroundings. You don’t need a camper or a stove to last in the wilderness!

Mostly B’s: You are The Glamper! You are elegant, sensitive and find comfort in your bedsheet’s high thread count. Your goal is to relax and see pretty sights on your camping trip. You would rather not partake in strenuous activities, and you are probably tempted to DoorDash food to the campground.

Mostly C’s: You are Scared and Overprepared! You are organized, cautious and thoughtful. Often referred to as the “mom friend,” you want to ensure everyone has a good (and safe) time! Before the trip, you plan every activity and make sure there are plenty of supplies. You may enjoy nature but the weather and bugs sometimes make you nervous.

Mostly D’s: You are The Party Animal! You are easy-going, extroverted and the life of the campground. You go camping to let loose, never without drinks and a Bluetooth speaker in hand. You don’t need much to have a good time! You would bring a lot of friends on the trip but not enough tents.

s’mores cupcakes Active Time: 30 min Total Time: 45 min Servings: 12 cupcakes Cupcake Batter 1 ½ cups flour 1 cup sugar 1 tsp salt 1 ½ tsp baking powder ½ cup milk ¼ cup vegetable oil 1 egg ½ cup water 1 tbsp vanilla extract

Ganache Filling 1 4-oz chocolate baking bar, chopped ½ cup heavy cream Frosting ½ cup marshmallow fluff 8 tbsp butter, softened 2 cups powdered sugar

s’mores cupcakes

by Jenn Behnke

4 Graham crackers, crushed Directions

01 02 03 04 05 06 07 08 09 10 11

Preheat oven to 350F. In a medium bowl, combine the flour, sugar, salt, and baking powder. Mix until well-combined. Combine the eggs, milk, vegetable oil, and vanilla in a separate bowl. Mix until well-combined. Add wet to dry ingredients and mix until just combined. Once combined, slowly add the water while mixing. In a cupcake liner, add crushed graham crackers to line the bottom, then fill with the cupcake batter. Bake for 15 minutes until a toothpick inserted comes out clean. While baking the cupcakes, begin the filling. In a medium pot, add the heavy cream and heat over medium heat until warm, about 5 minutes. In a heat-proof bowl, add the chopped chocolate. Add the heavy cream to the bowl and mix until the chocolate is melted and well-combined. Begin making the frosting by beating softened butter. Add the marshmallow fluff to butter and beat until well combined. Gradually add the powdered sugar to the butter/marshmallow fluff mixture and beat until fluffy, about 4 minutes. Once cupcakes are done baking, allow them to cool to room temperature. Then begin the assembly of the cupcakes. Using a knife, cut out the center of the cupcake and fill with ganache filling. Frost the cupcake with a piping bag. Enjoy!

beyond food: the impacts of changing diet by Morrgan Zmolek

Living with a chronic illness or the after effects of an emergency event like a heart attack is difficult enough, but the changes in diet that come with it are another added challenge. For those who need to change their diet due to chronic illness or emergency events, that shift in how they eat can pose challenges from a number of angles. First, how the patient is approached about the change can be a challenge. In the midst of an unexpected diagnosis, which in itself is overwhelming and scary, adding more information about diet on top of that can be a lot to handle. Maren Wolff, a registered dietitian nutritionist and clinical assistant professor at Iowa State, said that how the subject is approached is important. A plethora of science and literature exists concerning the benefits of a healthier diet. Everyone has likely heard it — more fruits and vegetables, whole grains and leaner meats tend to have better health outcomes in those who have diets rich in those foods. Not only that, but quality of life can be affected as well. Wolff highlighted the importance of quality of life in health and nutrition — it’s not just about the numbers — it’s also about how someone feels in their body. That’s where registered dietitian nutritionists — like Wolff — come in. Dietitians can be trained to conduct a variety of work in multiple different settings, like hospitals, private practice, community and public health, sports nutrition, public policy, schools, food service management and beyond. Wherever they work, the goal is always the same.

“In general, dietitians are food and nutrition experts that help patients, clients, families and communities ideally live healthier lives through food and nutrition,” Wolff said. “Dietitians utilize evidence-based practice to achieve that, as well as helping to tailor any sort of intervention or treatment related to nutrition to individuals.” In teaching her students, Wolff focuses on the importance of person-centered care. Each person’s care needs are going to differ based on a variety of factors: socioeconomic status, family support and overall lifestyle. Those all add up to a specific person with a certain set of needs. “One of the biggest things that I see for people is just a fear of changing everything they know about how they’ve eaten for their entire life,” Wolff said. “I think often people think they have to cut out things that they enjoy eating, and rightfully so that they would feel that way.” Dietitians, like Wolff, help patients think about what they can add to their plates to balance their diets, rather than taking certain foods away. “We try not to see an individual as a diabetic patient; they are a person with diabetes,” Wolff said. “When we really focus on the person, I think we can make the best and most appropriate changes.” Wolff said the most common concern she hears is about having to give up foods the patient enjoys eating. Because people often associate food with family, culture and celebration, the meaning of it goes beyond simply food.

“Food is really a source of joy and of pleasure,” Wolff said. “I’ve heard it described as almost one of our most intimate relationships. It’s with us from the very beginning of our life when we’re born to almost the very end of our life, and it’s something that, no matter what all the other circumstances or people coming in and out of our lives, food is kind of a constant.” She said a big question nutritionists ask themselves is how they help their patients enjoy food, while bringing nutrition alongside that. Patients are not the only ones impacted by a potential change in diet, often their families are as well. The support of family is important in making any kind of change, but having a supportive environment is incredibly helpful for patients going through a change of this nature. Wolff said it’s often helpful to have a family member attend the appointment with the patient, both for support and to help brainstorm changes together to suit everyone’s needs. “As a family member, I think you probably feel a sense of ‘I want to take care of this person, and I’m willing to do whatever it takes to help them,’” she said. “That’s something that I often see from family members as well. They are really motivated and on board because they care about this person that they love.” Wolff ’s biggest piece of advice to those going through this change or who have a family member doing so is to implement small changes first. Because diagnoses can be overwhelming, using small changes can help lead to big health outcomes and lasting success in implementation of a new diet. She also recommends working with a registered dietitian nutritionist, as they are able to gather information and individualize it to work with a patient and their lifestyle.

dark danish rye bread

by Callan Randall

Active Time: 30 minutes Total Time: 25 hours Servings: 6-8

Ingredients

1 cup whole rye grains

3 tbsp honey

4 tsp active dry yeast

½ cup sunflower seeds

1 tbsp sea salt

2 ⅔ cup whole rye flour

2 cups boiling water

1 tbsp fennel seeds

1 cup whole spelt flour

1 cup plain yogurt at room temperature

5 tbsp carob (or cocoa) powder

½ cup light spelt flour Neutral tasting oil for greasing

Directions

01 In a heat-safe bowl, combine rye grains and sunflower seeds. Add boiling water to the bowl, and allow it to sit for 15 minutes. 02 Add yogurt, honey, sea salt, fennel seeds, and carob powder to the mixture and stir until well incorporated. Use a finger to test the temperature of the mix; it should be warm, not hot. 03 Stir the yeast into the mixture. Add rye flour and stir until well combined and smooth. Cover the bowl with plastic wrap and leave for 1 hour or until the dough is bubbly. 04 After 1 hour has passed, mix in spelt flours. Gradually add enough of the spelt flour to form a dough. 05 Turn out dough onto a floured work surface. Knead for 5 minutes, adding the remaining spelt flour until a firmer but still slightly sticky and heavy dough forms. Form it into a ball and return it to the bowl. Slap some water onto the top with your hands. Cover with plastic wrap and chill in the fridge overnight. 06 The next day, place the dough into a 9x5 oiled loaf pan and press down with your fists to get rid of air pockets. The dough will be very sticky. Brush the top with water and dust with rye flour. Cover with a kitchen towel and set aside to rise for 2 hours. 07 Preheat the oven to 400F. Bake the loaf on the lowest shelf for 1 hour, turning 4 times to ensure even baking. Turn off the heat and leave the loaf in the oven for an additional 15 minutes. Remove from the pan and leave to cool on a wire rack for 4 hours. Cut, add any spread of your choosing, and enjoy.

(Adapted from Vegetarian Everyday” recipe)

wild blueberry martini

by Carlos Jimenez Active Time: 5 minutes Total Time: 5 Minutes Servings: 1

Ingredients

1 ½ oz blueberry vodka 4 whole blueberries + more for garnish ¼ oz blueberry juice Mint for garnish 1 oz triple sec ½ oz lemon juice

Directions

01 Combine the vodka, blueberries, lemon juice, and simple syrup in a cup. Muddle until blueberries are broken down. 02 Add to a Boston shaker, then add the blueberry juice and triple sec. Add ice, then shake for 15 seconds. 03 Strain into a martini glass and garnish with blueberries and mint.

½ oz simple syrup

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Special thanks to ISU Student Government for making this publication possible.

Cardinal Eats Issue 10: Recipe for Survival

Articles inside

Beyond Food: The Impacts of Changing Diet

What Type of Camper Are You?

Lavender Rosemary Lemonade

Clean Water: A Right, Not A Privilege

Roasted Rainbow Trout

The Importance of Food to Indigenous Culture

Chicken Piccata

Mixed Berry Orange Jam

Air-Fried Garlic Brown Sugar Glazed Salmon

Mushroom Hunting: It’s fun, guys

Dotorimuk

Avgolemono Greek Chicken Soup

Strawberry Mojito

Stir-Fried Wild Rice