2
Dedicated to my mother, for making me eat my vegetables all those years ago. 3
Copywright. Published by Fresh Press. Designed and written by Lizbeth Herger Reguero. Venice, Italy. April, 2016. Recepies are both original and or based off public recepies. This is a student work and all text used are for learning 4
purposes. Not for sale. Although, if you are interested in paying me for this marvellous book I will consider it. As long as I do not get into any legal issues and actually talk to someone who knows about this. Enjoy!
Stop Eating Ramen
Lizbeth Herger
5
Table of Contents
6
All nighter breakfast
Protein Snack Attack Avocado Breakfast Toast Smoothie Formula Acai Parfait
Edible Food Bowls
I Literally Cant(eloupe) Red White and Blue Salad Cheesy Spaghetti Pomodoro Leftover Stuffed Pepper Lettuce Leaf Quinoa Salad
One-Pot Meals
Vegan, Glutten-Free Stir Fry Mac&Cheese My Yummy Lentil Soup Mama Reguero’s Spinach Lasagna
Midnight Snacks
Coconut Honey Nutola Eggplant Chips
7
Table of Conents
Gettin’ Crunk!
Don’t Mix Stop and Smell the Rose Skip the Mixers
Hangover Cures
8
Remedies Around the World Liquid Sollutions Banana Kiwi Smoothie My Own Painful Experience
All Nighter Breakfast.
You’ve just spent countless hours slaving away for an exam that is in two hours. There’s literally coffee running through your veins and you
reek of exhaustion. Whether or not you finished studying or that one-thousand page Go on, get cookin’, you don’t have much time. 9
All Nighter Breakfast
Protein Snack Attack
Ingredients: 2 Eggs 3 Mushrooms 1/2 Tomato 9 Spinach Salt Pepper Cupcake mold
10
Having a good breakfast before a big test, presentation or exam is always important. Your body needs nutrients to function, especially after being deprived of sleep it will need extra to function well. However we do not recommend pulliing an all nighter, it is really not good for you (try to sleep at least 20 to 3 hours, which is considered the perfect nap because it is the duration of the REM cycle).
While they cook, you have time to take a quick shower, keep studying or make yourself some coffee. It is the perfect recipe for a busy busy morning. And the most perfect thing about it? You also get to take some to go for your friends, since they are already in convenient little muffins. Your friends will thank you.
Preheat the oven to 250 degrees. Finely dice the mushrooms (stems and heads) and tomatoes and put them on the bottom of the cupcake mold. Crack two eggs into a separate container and scramble them and add them to the mold. Put them in the oven for around 15-20 minutes if you want your eggs well-cooked, if you want them kind of raw on the inside put them in for around 8-10 minutes.
11
All Nighter Breakfast
Avocado Breakfast Toast
Avocados contain as many as 20 numbers of vitamins and minerals. Apart from the vitamins and minerals they also contain healthy fats. They are high in fiber which helps you in keeping your digestion in proper shape. 12
Ingredients: 2 Whole-Wheat Toast 2 Whole Egg (Only the Whites) 1 Avocodo 1/2 Tomato
How to: If dealing with whole eggs separate the yolk from the white and cook the whites, add salt and pepper to taste. Toast the bread until desired toastiness. Slice or mush the avocado, add salt and pepper to taste. Spread it on the toast. Slice tomato and layers over the avocado and then add the egg to the toast. We suggest you work with whole eggs since they are less likely to have preservatives and chemicals than buying the carton whites. Other alternatives are avocado with crushed red pepper, salt and olive oil; avocado, pesto and patmessan cheese; avocado, black beans, lime juice anf hot sauce; avocado bacon and tomato; avocado, smocked salmon, red onion, lemon juice; avocado, cucumber, tomato and feta; avocado strawberries and black pepper
13
All Nighter Breakfast
For those who can afford a blender. If not, start saving. 14
They’re kinda great.
15
All Nighter Breakfast
16
The Smoothie Formula Liquids (unsweetened): Almond Milk Soy milk Hemp milk Coconut milk Rice milk Coconut water Greens: Kale Spinach Beet greens Collards Swiss chard
Fruit 1-2 cups fresh or frozen Banana Apple Melon Blackberries Blueberries Raspberries Mango Pear Peach
Supercharge it! (add as many as you’d like) 1-2 tbs of Plant based Protein 1 tbsp Chia Seeds 2 tbsp Avocado 1 tbsp Hemp 1 tbsp of Nuts 1 tbsp Raw Cacao 1 tbsp Bee Pollen 1 tsp of Ginger
Add a sweetener (optional) 1 tsp Stevia 1 tsp Raw Agave
17
All Nighter Breakfast
Aรงai Parfait
Ingredients: 2 pks Acai 1 oz Apple juice 1/2 Banana 1 tbls Penut butter 1 oz Granola 1 tbls Honey 1 tbls Coconut oil 1/4 tb Chia Seeds 18
Add the aรงai in the blender and add the apple juice until the aรงai is liquid but solid, like creamy gelato consistancy. Scoop that into a bowl and add the topping you wish. A good order that we recommend is, put the peanut butter first so it can mix well with the berry smoothie. Then the bananas and the granola their contrasting texture will make your heart dance a little, like me at the club... Later add the honey and chia seeds. Save the coconut oil for last because in contact with the cold aรงai it freezes and becomes difficult to eat. This is a quick morning solution for a nice energetic breakfast, whatever you have in your fridge throw it on the aรงai and it will taste great.
Edible Food Bowls
No one likes cleaning the dishes. Surpassing not even mothers that do it without complaint. Well here is your solution! Eat. Your. Dished. The less plates you use to eat your food in the less you have to clean.
19
Edible Food Bowls
Literally Cant(aloupe) Yogurt Bowl Cantaloupes are best in early spring. April and May are the months when they start to grow and they continue to the summer. Blueberries are good in the summer months. July and August especially. So this salad is very good to have it in the summer, not really during college but thanks to technological advances in agriculture you can have it year round. 20
Ingredients 1/2 Cantaloupe 4 oz Greek Yogurt 2 oz Blue Berries 1 tbs Honey 2 oz Granola
Because the flesh of the cantaloupe is often pastel-like in color (compared to the more vibrant color of fruits like oranges), we sometimes forget how important cantaloupe can be as a fruit source of vitamin A (in the form of carotenoids) and vitamin C. One cup of diced cataloupe contains 78% of vitamin C, 30% of vitamin A and 12% of potassium. Cantaloupe’s nutritional strong suit involves its antioxidant and anti-inflammatory nutrients. Even while it is relatively low in concentration of certain nutrients (like total polyphenols) in comparison to other fruits, cantaloupe still provides us with important amounts because we tend to eat it in larger serving sizes than other fruits. Slice the cantaloupe in half and take out the seeds. If you want your yogurt bowl to have a little bit of cantaloupe as you eat it, slice the bottom of your bowl in vertical and horizontal cut lines but do not take them out. Then add the yogurt and the ingredients to your liking. Enjoy! 21
Edible Food Bowls
Ingredients: 1 Apple 3 tbs Blue cheese 1/2 Pomegranate 1 tbs Lemon / Lemon juice
Red, White & Blue Salad Pomegranates contain high levels of flavonoids and polyphenols, potent antioxidants offering protection against heart disease and cancer. A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries. First take the apple and cut a cone shape into the apple to create a hole. Squeeze some of the lemon juice into the apple to keep it fresh while you prepare the rest of the salad and if you wish to take it to-go keep the top of the apple. Take out the seeds out of the pomegranate and toss them with the blue cheese. Add the mix into the apple. You can enjoy it fresh or wrap it and take it on the go! If you want to change things up, also try it with feta chese and cantaloupe ( that you may have left over from the previous recipe). Chop them and add a hint of mint and olive oil. Not red, white, and blue but just as delicious.
22
Ingredients: 3 Tomatoes 1 box Spaghetti 1 oz Gouda 1 oz Parmesan 1 oz Asiago 2 leaves of Basil
Cheesy Spaghetti Pomodoro
Preheat the oven to 250 degrees. Cut open, from the top, and pit the tomatoes. Add some spiced; sal, pepper, basil. Put the tomatoes in the oven for 8-15 minutes. While they bake put water in a pan and wait for it to boil. Place the spaghetti in the pan and wait for them to cook. A good way to find out if they are cooked is by throwing them onto a nearby wall, if they stick they are ready. Once they are ready, take out the tomatoes and put the half of each of the cheeses into the bottom of the tomatoes then put the spaghetti into the tomatoes and then the rest of the cheese. Put them back in the oven for 5-8 minutes until you see the cheese on top has melted. Enjoy!
23
Edible Food Bowls
Leftovers Stuffed Pepper Ingredients Anything you have in your fridge.
We are all college students that don’t always have time to be healthy. I get it and so does the Chinese takeout place a block away from you that already knows you by name. So here is a solution for that leftover fried rice sitting in 24
your fridge. Cut, pit and spice the red peppers. Add the fried rice into the red pepper and put the cheese over the rice and put them in the oven for around 15 to 30 minutes. Then serve with a bit of soy sauce.
Ingredients 2 cups of Quinoa 1 Rep Pepper 1 Green Pepper
If the quinoa is not already cooked. Add the two cups of quinoa in a pot with one cup of water and cook as if you were cooking rice. When the water on top evaporates stir and cook for a few more minutes (5-8min). While it is cooking finely dice the peppers. Remove the quinoa and set for cooling (around 30min), once cooled add the diced peppers and toss. Add salt and pepper to taste. Other spices you might want to add could be garlic, oregano and/or paprika to add some spice kick to it. Put the lettuce leaves in water to keep them fresh and crunchy. Then add the quinoa to the leaves. Great for healthy lunch for you and your friends.
Lettuce Leaf Quinoa Salad 25
One-Pot Meals
Basically the same idea as the edible bowls and basically the whole idea of this book. No dishes. No money. No time. Whatever is easier to cook and healthier for you is what we will write, with some exceptions because of course we are all college students and we can’t live our day to day with rules and restrictions. So here are meals that will fill your stomach and keep your kitchen clean.
26
While living in Venice, with my own apartment and kitchen (not actually my own, I share it with other students) I have learned to not hate doing the dishes.
However, this doesn’t mean that I won’t do anything and everything to economize dishes that I might have to clean later.
27
One-Pot Meals
Vegan, Gluten-Free and Vegetarian Stir Fry Ingredients: Any Vegetable Olive Oil Soy Sauce Pan
I know that the words, vegan and gluten-free do not sound very appetizing to you or to anyone, not even me. But many have created these misconceptions just because of the fear of not having a cheesy grilled cheese ever again. Trust me, many of my nightmares are cheese-less too. Well here we give you a recipe that you can use for when you run out of cheese, and bread and everything that weakens your body. ps. This one is dedicated to my roommate. He eats this everyday. Enjoy! 28
Mac&Cheese
Ingredients: 1 Box of Pasta 5 oz Cream Cheese 5 oz Asiago 5 oz Gouda 5 oz Chedar 2 oz Milk
This is a recipe not to be healthy, so enjoy. Add water to an iron skillet and bring it to a boil and add the pasta. After 10-15 minutes, while it cooks add the cheeses and milk and stir. If you want to spice it up add mushrooms and spinach, a good combination for macaroni and cheese.
29
One-Pot Meals
My Yummy Lentil Soup
Ingredients: 1 can Lentils 5 Garlic Clloves 1 Carrot 1/2 Onion 1 Potato 2 oz Tomato paste
30
An accurate representation of how your kitchen will look after you are done.
Peel and cut the garlic cloves and add them to the bottom of the pan with some oil. Let cook for a few seconds before adding the onions, let them cook and then add the tomato paste. This will be the base for the flavor of the soup. Now add the potatoes and the carrots and lastly the lentils. The water may evaporate so keep adding water and salt to taste. If the soup becomes too salty add more potatoes, they soak up the salt or drain out some of the water and add more. The easiest way is to add more potatoes and or carrots. Add more contents to balance out the salt. Soup is a good meal to fill you up easily and it doesn’t take much energy to make. It can also be saved for later and reheated. Although we don’t really recomend it because when you keep leftover food for long it starts to lose all of its nutrients.
31
One-Pot Meals
Mama Reguero’s Spinach Lasagna
This might be my favorite meal in the whole world that my mom cooks. She raised us vegetarian and the main reason why this book is vegetarian is beause I do not know any recipes that have meat in them. Since I do not know how to cook meat. Sorry. If you want meet in this add chicken, I guess. Boil some water and set the pasta inside. Wait 10-15 minutes for the pasta to become ardente. You do not want it to be to soft because they will break when you start to layer it. Preheat the oven to 350 degrees.
Ingredients: 1 box Lasagna 3 bags Spinach 10 Mushrooms 8 oz Alfredo Sauce 3 Chedar Cheese
32
Make sure that the mushrooms are cut into slices and that the spinach is clean and that the cheese is greated. Now take the ardente pasta and lay it on the bottom of a crystal or oven resistant pan. Then add the alfredo, musuhrooms, spinach and cheese in that order until you reach the top. Then put it in the oven for 45-50 min. Enjoy!
Midnight Snacks
We all get those cravings in the middle of the night, sometimes its for creamy gelato and sometimes its for something more salty. Whether you are a college
student or just another human you get the midnight munchies. Here are some ways and recipes to keep munchin’ in a healthy way. 33
Midnight Sncaks
Coconut, Honey Nut-ola Ingredients: Wallnuts Coconut flakes Coconut oil Cocoa poder Honey
34
Add all the ingredients into a bowl and toss. Preheat the oven to 450 degress. Lay out a wax paper, or cooking sheet to keep them from sticking to the bottom. Bake for 45-50 minutes, or until crunchy.
Eggplant Chips Preheat the oven to 450 degrees. Thinly slice the eggplant and toss them in a mix of olive oil and your choice of spices. Lay them out on a baking sheet and bake them for 30-45 minute or until the are crunchy. They can served as a nice salty snack and can be used in any dip or some homemade avocado.
35
Gettin’ Crunk
It’s a garden party; lettuce turnip the beet!
Some say that drinking and partying are part of the college experience and as a college student myself I completely agree. Doesn’t matter in what country you decide to study in. One thing that is universal is our love to “turn up”. So here are recipes that help you turn up while watching out for your health.
36
Gettin’ crunk!
37
Gettin’ Crunk
38
Alcohol is linked to a lot of health risk but guess what? This isn’t a health textbook and it wasn’t written by my mother. So even though it is dedicated to her, this part isn’t. Sorry Mom.
Don’t. 39
Gettin’ Crunk
40
Drink Liquor Neat or On the Rocks, Avoid Mixers
Straight liquor, though not so tasty, is healthiest if served neat (alone and meant to be sipped) or on the rocks (with a little ice). That means vodka, gin, whiskey, and scotch are all fair game. It’s the clearer types of alcohol, however, that go easier on the body. They also go easier on calories. One serving of vodka contains only 97 calories and zero carbs, while a serving of gin has about 110 calories and zero carbs. Whiskey and Scotch actually have some flavor though, and for the most part, they stick within the caloric range of gin and vodka. Drinking them like this also avoids caloric mixers like ginger ale or pineapple juice. Even though they taste really good, one serving of pineapple juice adds on an extra 133 calories and 32 grams of carbs, while ginger ale has 124 calories and also 32 grams of carbs — and those are on the low end of mixers.
41
Gettin’ Crunk
Stop and smell the rosè.
42
OK fine, the night ended up being a little classier than expected. Wine is a pretty healthy alternative to hard liquor — it’s also much tastier if you’re not used to them. Although a 5-ounce serving may be a slightly heftier 100 to 150 calories, and about 5 grams of carbs. Essentially, drinking healthily is a tradeoff. For a few extra calories and carbs, wine has a few proven health benefits, which are believed to come from high concentrations of the antioxidant resveratrol. Studies have shown that the antioxidant may be able to lower bad cholesterol while boosting good cholesterol, as well as reduce the risk of depression, cancer, and diabetes. Beer is delicious. Unfortunately, almost every beer you drink will be high in calories and carbs. It will get you full and you will develop a beer belly. Drinking beer healthily is where simply trading off becomes the ultimate sacrifice. According to Beer100, the majority of beers come in at over 130 calories, and finding one that has less than, say,
five grams of carbs is near impossible — some have as many as 24 grams. If wine, hard liquor, and abstinence are out of the question, then light beer is going to do some justice. Miller Light has only 96 calories and 3.2 grams of carbs; Bud Light has 110 calories and 6.6 grams of carbs; and Coors Light has 104 calories and 5.3 grams of carbs. These beers are great for being healthy, but will you really only drink one of two? With lower calories and carbs, they also come with lower alcohol contents, which may cause you drink more to get drunk — a balance any beer drinker might want to think about. If you’re going to try to avoid light beers and still be healthy, Guinness and other stouts are a good option. More often than not, stouts are made with whole grains, which give them their darker, caramel flavor. blood clots and other heart problems.
43
Hangover Cures
Since we are responsible for getting you into this mess ourselves, we thought why not give you a helping hand in getting out of it, or at least makeing it a little bit less painfull. 44
Before you grab those advil try these!
Remedies Around the World In case you find yourself hungover halfway across the world.
Europe: Italy - Dark coffe, already part of their everyday routine. Germany- Pickled Herring. Polland- Sour Pickle Juice. Spain- Garlic Soup
Americas: United States Tomato Juice, egss Mexico- Shrimp Central AmericaCoconut water.
Asia: Russia- Leafy Birch Branches China- Strong Green Tea, Ginseng Japan- Pickled Plums Korea- Haejangguk
45
Hangover Cures
Liquid Solutions for the Scrambles
Liquids are my go to, you will learn this in the next page. But also many specialist recommend them. Sports drinks are usually the go to, they are very accessible and contain important electrolytes that the body loses after a night out. Another way to replenish those electrolytes is coconut water, which has five electrolytes found in the blood. Most sports drinks only contain 46
two or three electrolytes. Ginger tea and peppermint tea can help reduce nausea, motion sickness and can also ease stomach pain. Try vegetable or fruit juices for quick energy if you have responsabilities; like class or work.
Banana-Kiwi Frappe Ingredients: 2 Bananas 1 Kiwi 1 cup Apple Juice 2 tbs Raw Sugar
Bananas and Kiwis are filled with potassium, an electrolyte that is often depleted after a heavy night of drinking. Apple juice is also good after a night out because it can kickstart the recovery process due to it’s high fructose gives the body energy and boosts metabolism to get rid of any alcoholic toxins. To prepar frappe throw everything into a blender with some ice and blend.
47
Hangover Cures
My Very Painful Experience
48
So I am pretty sure I have the body of a 40 year-old woman. I can’t drink a drop of alcohol without feeling like complete shit. Sorry for the language there mom. So story time. There once was a time when I was a freshmen I did some stupid shit but such is life. However, there is one day that forever changed our life. Some people that you should know about before I start my story are my roommate Paola (who is also my friend) and my friend Patricia. So it’s Pat’s birthday weekend and we all decide to go out.
room was after the guard and unfortunately she did not make it. As she ran to the bathroom, Patricia and I put away the plates and quickly followed. Instead of finding our friend we found her breakfast. On the floor. On the door of the bathroom. Everywhere. It was such a traumatic experience we now call being nauseous having the scrambles.
Hopefully this story made you realize the struggles of eating solid foods while being hungover, if not I hope it made you laugh at least. So my The story I want to tell you is the story advice is just stay in bed, drink lots about what we call the Scrambles and of water before you go to bed and how they got their name. So the next during the day. If things are really morning we all decide to go have a bad try Gatorade, or nothing. Liternice breakfast in the dining hall, both ally just ride it out. If you don’t have of my friends hungover af. Paola piles anything in your stomach to throw on the scrambled eggs on her plate up then you aren’t going to. That’s thinking she would need the extra always my solution, but each to his protein to kickstart her day. Little did own. I wish you well on your journey she know, her body was not asking for to find yours. scrambled eggs, she got up from the table and ran to the closest bathroom. The problem is that the closest bath49
Hope you enjoyed this book of recipes as much as I enjoyed college. Feel free to stray from it once in a while but remember that when it’s time to 50
graduate you wont want to look like a cheese ball. In a nice way. Disclaimer. I wrote this book while studying abroad in Venice and eating gelato everyday... 51