Stress Free Cooking: A Cookbook for College Students by jamieraew

STRESS FREE COOKING WITH ANTIOXIDANT RICH RECIPES FOR COLLEGE STUDENTS

JAMIE WEISENBERG Advisor: Dr. Sudha Raj Reader: Chef Mary Kiernan (CCE, AAC, MBA)

ACCORDING TO MY SURVEY SENT TO COLLEGE STUDENTS, MAINLY SYRACUSE UNIVERSITY, MANY DID NOT FEEL LIKE THEY HAD THE TIME OR RESOURCES TO COOK THEIR OWN MEALS.

IT WAS CLEAR THEY WANTED QUICK, ON THE GO RECIPES THAT WOULD REDUCE STRESS.

WITH THIS IN MIND, I HAVE CREATED THIS COOKBOOK FILLED WITH DELICIOUS AND EASY RECIPES FOR COLLEGE STUDENTS WITH A KITCHEN.

RECIPES

OVERNIGHT OATS • • • • SPAGHETTI SQUASH • • • • ONE POT TURKEY CHILI • SPINACH AND FETA EGG CUPS • • • • VEGGIE STUFFED PEPPERS • • • DARK CHOCOLATE BARK • • • • •

• VEGETARIAN • VEGAN • UNDER 10 MINUTE PREP • MICROWAVEABLE / DORM APPROVED • MEAL PREP FRIENDLY

THE ANTIOXIDANTS

BLUEBERRIES SQUASH TOMATOES BLACK BEANS SPINACH BELL PEPPERS DARK CHOCOLATE PECANS POMEGRANATE SEEDS

SPICES: CINNAMON OREGANO

ANTIOXIDANTS WHAT ARE THEY? Antioxidants are found foods that help fight damage in cells and reduce oxidative stress. According to the USDA, they remove free radicals from our bodies thereby decreasing our risk for certain diseases such as cancer, strokes, Parkinson’s and heart diseases (Ware). It is believed that by eating more antioxidants we can reduce our risks for certain diseases (Raman). WHAT FOODS HAVE A HIGH ANTIOXIDANT CONTENT? Foods high in antioxidants are primarily plant based foods (Ware). In a test done by the USDA with over 100 different types of foods, these were some of the top antioxidant rich foods (Bliss): VEGETABLES – spinach, kale, beets, artichoke, onion, red cabbage FRUITS – berries, raisins, plum, apples, grapes, cherries, pomegranate DARK CHOCOLATE BEANS - kidney, red, and black beans NUTS – pecans, walnuts, pistachios Antioxidant availability in the body is effected by the preparation. For example, the antioxidant lycopene, found in tomatoes, becomes more available for our body to use when cooked. Interestingly enough, cooking cauliflower, peas or zucchini may decrease the activity (Ware). TIPS ON EATING A HIGH ANTIOXIDANT DIET - Include a fruit or vegetable at every meal - Keep your plate colorful - Try to eat plant – based foods and limit processed foods - Spice up your meal! Use spices such as oregano, cinnamon, ginger or clove!

GROCERY LIST Vegetables

Grains

Dairy

Spaghetti squash

Rolled oats

Milk

Bell pepper

Quinoa

Feta cheese

Onion Spinach

Pantry items

Tomato

Canned corn

Spices / Oils

Zucchini

Kidney beans

Salt and pepper

Kale

Diced tomatoes

Garlic cloves

Chicken broth

Olive oil

Fruits

Vegetable broth

Cinnamon

Banana

Black beans

Chili powder

Blueberries

Dark chocolate

Cumin

Coconut oil

Oregano

Proteins

Tomato sauce

Cayenne

Turkey

(optional)

Paprika

Eggs

Shredded cheese

Cooking spray

OVERNIGHT OATS

(KWON)

•••• DIFFICULTY

SERVING SIZE: 1 WHAT YOU WILL NEED 1 / 2 CUP ROLLED OATS

1 TSP CINNAMON

1 / 2 CUP MILK

1 / 2 BANANA

(DAIRY OR NON DAIRY – I USED

1 / 2 CUP BLUEBERRIES

COCONUT)

PINCH OF SALT

INSTRUCTIONS MASH THE BANANA IN A BOWL WITH A FORK ADD REMAINING INGREDIENTS AND MIX TOGETHER FILL CONTAINER WITH DESIRED PORTION REFRIGERATE OVERNIGHT AND ENJOY THE NEXT MORNING! VARIATIONS: ADD NUT BUTTER, CHIA SEEDS, DIFFERENT FRUITS OR DAIRY, CHOCOLATE CHIPS, PROTEIN POWDER, YOGURT OR MAPLE SYRUP

MEAL PREP AND KEEP REFRIGERATED FOR AN EASY BREAKFAST

SPAGHETTI SQUASH

(Kate)

•••• DIFFICULTY

SERVING SIZE: 2 WHAT YOU WILL NEED 1 SPAGHETTI SQUASH

2 TEASPOONS OLIVE OIL SALT AND PEPPER (S / P) OPTIONAL:

SAUCE (EX: TOMATO, PESTO, OR GARLIC BUTTER SAUCE) TOPPING (EX: CHEESE, VEGETABLES, MUSHROOMS, OR BASIL)

INSTRUCTIONS PREHEAT OVEN TO 400F AND LINE BAKING TRAY WITH ALUMINUM FOIL CUT SQUASH IN HALF LENGTHWISE (WARNING: IT’S HARD!) AND SCRAPE SEEDS OUT SEASON WITH OLIVE OIL AND GENEROUS S / P BAKE CUT SIDE DOWN FOR 40-60 MINUTES, OR UNTIL SOFT AND GOLDEN BROWN

IF YOU DO NOT HAVE OVEN, MICRWAVE UNTIL ABLE TO PIERCE WITH A FORK ONCE IT’S DONE, SCRAPE THE INSIDE TO CREATE THE “SPAGHETTI” SERVE WITH DESIRED TOPPINGS OR AS IS!

DORM HACK: WITH MICROWAVE: CUT SQUASH IN HALF, PLACE FACE DOWN IN MICROWAVE SAFE TRAY WITH WATER LINING THE BOTTOM. MICROWAVE UNTIL SOFT ~10 MINUTES KEEP LEFTOVERS REFRIDGERATED FOR 5 DAYS. HEAT UP IN MICROWAVE TO RE-SERVE

ONE POT TURKEY CHILI

(Volz)

â&#x20AC;¢ DIFFICULTY

SERVING SIZE: 6 WHAT YOU WILL NEED 1 LB GROUND TURKEY

1 TB CUMIN

1 BELL PEPPER (DICED)

1 TSP OREGANO

1 YELLOW ONION (DICED)

1 / 4 TEASPOON CAYENNE

1 CAN CORN

1 1 / 4 CUP VEGETABLE BROTH

2 CANS KIDNEY BEANS

1 / 4 CUP OIL

1 CAN DICED TOMATOES

TOPPINGS: AVOCADO, SOUR CREAM,

3 GARLIC CLOVES (MINCED)

TORTILLA CHIPS, SALSA

4 TB CHILI POWDER

INSTRUCTIONS HEAT OIL IN POT OVER MEDIUM HEAT AND ADD TURKEY BREAK UP TURKEY AND ADD BELL PEPPER, ONION AND GARLIC SAUTEE UNTIL TURKEY NO LONGER PINK ADD SPICES, BEANS, CORN, TOMATOES, AND BROTH BRING TO A BOIL THEN REDUCE HEAT, COVER, AND LET SIT FOR 30-45 MIN VARIATIONS SUB / EXCLUDE GROUND TURKEY FOR VEGETARIAN OR VEGAN OPTION DORM HACK: FREEZE CHILI FOR LEFTOVERS AND STORE UNTIL DESIRED

SPINACH & FETA EGG CUPS

(Botwinick)

•••• DIFFICULTY

SERVING SIZE: 6 WHAT YOU WILL NEED 6 EGGS

1 / 4 CUP FETA CHEESE

1 CUP SPINACH (FRESH OR FROZEN)

COOKING SPRAY

1 ROMA TOMATO (DICED)

INSTRUCTIONS PREHEAT OVEN TO 400F CRACK EGGS AND MIX STIR IN SPINACH TOMATO AND FETA GREASE MUFFIN TIN WITH COOKING SPRAY FILL TIN WITH EGG BAKE EGGS FOR 30 MIN OR UNTIL BROWN ON TOP – CHECK AT 15 MIN TAKE OUT OF OVEN AND LET COOL CAN MICROWAVE THE EGGS IN A MICROWAVE SAFE CUP FOR 1 MIN UNTIL DONE STIRRING SEVERAL TIMES

DORM HACK: MEAL PREP AND REFRIGERATE UP TO 3 DAYS FOR EASY BREAKFAST

VEGGIE STUFFED PEPPERS

(Drummond) (Sarah)

••• DIFFICULTY

SERVING SIZE: 6 WHAT YOU WILL NEED 6 BELL PEPPERS

2 2 / 3 CUP VEGGIE BROTH

1 1 / 3 CUP QUINOA

3 CLOVES OF GARLIC

1 / 2 CUP SHREDDED CHEESE

SALT AND PEPPER

2 SMALL DICED ZUCCHINIS

1 / 2 TSP CAYENNE

1 CAN DICED TOMATOES

1 TB PAPRIKA

1 RED ONION

1 TB ONION POWDER

1 / 2 BUNCH OF KALE

1 TB OLIVE OIL

2 CANS OF BLACK BEANS

INSTRUCTIONS PREHEAT OVEN TO 400F IN A LARGE POT WARM OLIVE OIL ADD ONIONS AND COOK UNTIL TRANSLUCENT NEXT ADD QUINOA, ZUCCHINI, DICED TOMATOES (WITH JUICE), BEANS, KALE AND BROTH AND SPICES BRING TO BOIL AND THEN COVER FOR 20-30 MINUTES, MIX OCCASIONALLY WHILE WAITING: CUT OUT THE CENTER OF THE BELL PEPPERS TO BE STUFFED AND PLACE ON SHEET TRAY WITH FOIL (IF THEY DO NOT STAND UP OWN ON THEIR MAKE RING OF TIN FOIL AT BASE) WHEN IT IS DONE THE LIQUID SHOULD BE ABSORBED; IF NOT, LEAVE LID OFF ONCE IT IS DONE SCOOP INTO PEPPERS AND TOP WITH CHEESE. PLACE IN OVEN UNTIL CHEESE IS MELTED AND GOLDEN BROWN (5-10 MIN) • VEGAN: SUB CHEESE FOR VEGAN CHEESE OR REMOVE CHEESE COMPLETELY

DARK CHOCOLATE BARK

(DeLeeuw)

••••• DIFFICULTY

SERVING SIZE: 12 WHAT YOU WILL NEED 3 4 OZ DARK CHOCOLATE BARS

1 TABLESPOON COCONUT OIL

TOPPINGS: CHOPPED PECANS, POMEGRANTE SEEDS, COCONUT FLAKES, DRIED BERRIES

INSTRUCTIONS MELT CHOCOLATE AND COCONUT OIL IN MICROWAVE IN 30 SECOND INTERVALS OR ON STOVE TOP ONCE COMPLETELY MELTED SPEAD ON SHEET TRAY LINED WITH WAX PAPER SPRINKLE TOPPINGS OF CHOICE REFRIGERATE UNTIL SET (2+ HOURS) CUT INTO SQUARES AND ENJOY!

WORKS REFERENCED

Bliss, Rosalie Marion. “Data on Food Antioxidants Aid Research.” Data on Food Antioxidants Aid Research : USDA ARS, USDA, 6 Nov. 2007, www.ars.usda.gov/news-events/news/research-news/2007/data-on-food-antioxidants-aid-research/.

Botwinick, Tara. “Spinach and Feta Baked Egg Cups Recipe by Tasty.” Tasty.co, Tasty, 22 Dec. 2017, tasty.co/recipe/spinach-andfeta-baked-egg-cups.

DeLeeuw, Vered. “Dark Chocolate Bark Recipe.” Healthy Recipes Blog, 30 Dec. 2019, healthyrecipesblogs.com/dark-chocolatebark/.

Drummond, Ree. “Stuffed Bell Peppers.” Food Network, www.foodnetwork.com/recipes/ree-drummond/stuffed-bell-peppers3325315.

Kate. “How to Cook Spaghetti Squash (The Best Way!).” Cookie and Kate, 7 Sept. 2019, cookieandkate.com/how-to-cookspaghetti-squash/.

Kwon, Min. “Overnight Oats.” Food Network, Food Network, 20 July 2015, www.foodnetwork.com/recipes/overnight-oats3416659.

Sarah. “One-Pot Tomato Basil Quinoa with Cashew 'Ricotta'.” Making Thyme for Health, 3 Aug. 2018, www.makingthymeforhealth.com/one-pot-tomato-basil-quinoa-with-cashew-ricotta/.

Raman, Ryan. “12 Healthy Foods High in Antioxidants.” Healthline, Healthline Media, 12 Mar. 2018, www.healthline.com/nutrition/foods-high-in-antioxidants#section11.

Ware, Megan. “Antioxidants: Health Benefits and Nutritional Information.” Medical News Today, MediLexicon International, 29 May 2018, www.medicalnewstoday.com/articles/301506.php#food-sources.

Volz, Monique. “The Best Healthy Turkey Chili You'll Ever Eat.” Ambitious Kitchen, 8 Nov. 2015, www.ambitiouskitchen.com/seriously-the-best-healthy-turkey-chili/.

ACKNOWLEDGEMENTS This cookbook would not have been possible without the help of my advisor Dr. Sudha Raj and reader Chef Mary Kiernan (CCE, AAC, MBA).