OUR TOP MEATBALL RECIPES P. 28
CHICAGO CUPCAKE CRAWL
In this issue
Feed PUMPKIN SPICE LATTE IN A MARTINI
P. 5
Solution EARY GREY INFUSED CHOCOLATE MOUSSE
P. 13
Features MIXED DRINKS WITH WINE
P. 22 TOFU TAKES CENTER STAGE
P. 24 BEST MEATBALL RECIPES EVER
P. 28 CUPCAKE CRAWL IN CHICAGO
P. 34
Nourish CHICKEN PARM QUESADILLA
P. 39
MAKE AHEAD BREAKFAST P. 18
FALL FOR SPOON These days there seems to be a sort of collective exhaustion with everything “fall,” especially when it comes to food. As we see the same tired trends mass-produced in the same unimaginative ways, it’s hard to remember what we loved about pumpkin spice or apple orchard trips in the first place. This magazine we’ve set out to reimagine these former favorites—from a playful pumpkin spice latte martini (just crazy enough to be absolutely delicious), to a classic latticed apple pie inside an actual apple, to an ambitious (but still totally manageable) butternut squash gnocchi. We’ll help you master the basics of cold weather comfort food with a traditional Italian meatball recipe, but also discover inventive variations like cinnamon lamb and buffalo chicken. This fall is especially exciting for the Northwestern Spoon team, because it marks our 10th magazine and the beginning of our fourth year. Some of us graduating in 2016 joined Spoon in
its first year and have gotten the chance to see it grow from a small group of Northwestern students passionate about spreading a love of food to college students, to an innovative international media company that’s reinventing the way millennials eat on almost 150 campuses. Here at the founding chapter, we’ve come a long way, and we’re not stopping now. Here’s to another year of transforming food into so much more than just sustenance. Happy eating, Eilis Lombard Editorial Director spoon_nu twitter.com/nuspoonmag pinterest.com/spoonuniversity nu.spoonuniversity@gmail.com
WHAT'S YOUR LATE G? NIGHT SNACK CRAVIN EDITORIAL DIRECTOR Eilis Lombard
S DINO NUGGET
CREATIVE DIRECTOR PUBLISHER MANAGING EDITOR PHOTO DIRECTOR AD SALES DIRECTOR TREASURER
PUBLIC RELATIONS DIRECTOR FUNDRAISING AND EVENTS DIRECTOR WEB PHOTO DIRECTOR SOCIAL MEDIA DIRECTOR COMMUNITY MANAGER FACULTY ADVISOR
Olivia Marcus Sam Spector WHITE CHEDDAR Luke Miller CHEEZ-IT GROOVES Lily Allen Liam White James Hu Somi Hubbard Mariel Falk Kirby Barth Lauren Goldstein Gabby Fetters Maria Mastronardi ICE CREAM
GRILLED CHEESE
CHEETOS
COPY EDITORS
SOCIAL MEDIA TEAM
Simone Gerber, Joshua Inwald, Sophie Jacob, Dana Balkin WRITERS
Jacqueline Korren, Olivia Krevoy, Elodie Oliver, Samantha Wackerman, Isabel Steiner, Dashia Kwok, Eliana Galperin, Brammy Geduld, Andie Linker, Melody Park
Liza Keller, Angela Lin, Stephanie Bernstein, Carl Pieri, Isabelle Carter, Liz Kang, Lauren Goldstein, Manon Blackman, Hannah Greene, Erica Wilczynski, Tristan Litré, Jordana Graifman
Stephanie Uriostegui, Vivian Liu, Michelle Galliani, Ashley Dubois, Mary Parker, Shawna Yang, Claire Lewin, Lanie Shalek, Elise Echeverria, Rosalie Gambrah
FUNDRAISING & EVENTS TEAM
DESIGNERS
PR TEAM
Kyle Hancher, Ashley Wu, Ali Tomek, Joanne Lee, Hanna Bolaños, Alice Wu, Florence Fu, April Chien
Kenzie Krogh, Kate Meyers, Melanie Le, Louis Lu, Daniela Grava, Mallika Bhandari, Cindy Qian, Lara Hanus, Shindy Lu
PHOTOGRAPHERS
AD SALES TEAM
Alex Furuya, Amy Yi, Monica Cheng, Megan Yee, Emma Danbury
Hannah Rose, Sara Coffey, Victoria Bianco, Elena Miller, Kaitlyn Yan, Kiley Jarymiszyn
Spoon magazine is an extension of Spoon University, an online campus food community founded by Northwestern alumni Sarah Adler and Mackenzie Barth. nu.spoonuniversity.com
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KEEP YOURSELF ALIVE
HEY THERE, PUMPKIN Take #basic to classic with this pumpkin spice latte martini. By Simone Gerber PSL, bitches. We took the staple drink of the season and made it even better by adding a little alcohol. It’s like the Four Loko of comfort drinks, and it’s so autumnal. You can Instagram it in a pile of leaves on a chilly day. You can even drink it out of a plaid mug while wearing your best fuzzy sweater. Satisfy your stomach and your followers with this quick and easy recipe.
Pumpkin spice martini 1 1 1 1 1
ounce caramel vodka ounce espresso, cooled pinch nutmeg half cinnamon stick ounce pumpkin cream liqueur
1. Stir espresso, vodka and liqueur in separate glass until combined. 2. Pour mixture into martini glass. 3. Garnish with sprinkle of nutmeg and half cinnamon stick. 4. Enjoy responsibly.
PHOTO BY LILY ALLEN
You can buy pumpkin cream liqueur at World Market
EASY | 2 MINUTES | SERVES 1
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Squash in season
Fall in love with the original autumn staple. By Jordana Graifman and Josh Inwald Now is the time of year when squash's sweet and nutty flavor is at its peak. Make this fall favorite the backbone of your dinner with these hearty and healthy seasonal recipes.
HARVEST SALAD WITH BUTTERNUT SQUASH EASY | 1 HOUR | SERVES 4
SALAD:
1½ cup butternut squash, diced 3 tablespoons olive oil cup pecan halves, toasted ½ pound spinach, rinsed and chopped ¼ cup dried cranberries 1 ounce goat cheese, crumbled Salt and pepper to taste DRESSING:
1 tablespoon Dijon mustard 1 tablespoon apple cider vinegar 1 teaspoon honey or maple syrup (optional) BUTTERNUT SQUASH SALAD:
1. Preheat oven to 375°F. 2. Toss squash with 2 tablespoons olive oil, salt and pepper. 3. Roast squash on baking tray for 45 minutes, then refrigerate. 4. Mix spinach, cranberries, goat cheese, butternut squash and toasted pecans in salad bowl. 5. Lightly toss with dressing. DRESSING:
1. Mix remaining olive oil, mustard and apple cider vinegar to emulsify. 2. Add honey or syrup.
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PHOTO BY LILY ALLEN
BUTTERNUT SQUASH GNOCCHI WITH SAGE MEDIUM | 1 HOUR 45 MINUTES | SERVES 6
PHOTOS BY LILY ALLEN
1 small butternut squash, halved and seeded ¾ cup grated Parmesan cheese 1 large egg, beaten 2 cups flour ½ stick butter 3 tablespoons sage, roughly chopped 2 teaspoons nutmeg 1 teaspoon salt 1. Preheat oven to 400°F. 2. Roast squash halves skin-side down until fork-tender, about 1 hour. 3. Scoop out insides with spoon.
4. Purée squash in food processor. 5. Cook 2 cups squash purée in saucepan over medium heat to evaporate excess moisture, about 5 minutes. 6. Mix squash, flour, ½ cup Parmesan, egg, nutmeg and salt in large bowl until dough comes together but is still sticky. 7. Knead dough on floured surface until smooth, 3-5 minutes, then divide into 6 pieces. 8. Roll dough pieces into ½-inch thick ropes, then cut into ¾-inch pieces. 9. Cook gnocchi in large pot of salted boiling water until they float to the surface, 15-17 minutes. 10. Finish gnocchi by browning one side in saucepan with butter, sage and remaining Parmesan.
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Dumplings for dinner Who knew so much joy could fit into such a small pouch? By Sophie Jacob There are few things more comforting than a warm, steaming dumpling. We know you love the dumplings at your local Chinese restaurant, but we promise they’ll taste even better from your own kitchen. Economical and efficient, they're easily frozen or enjoyed right on the spot. These petite pockets work as appetizers, main courses or dessert (yep, dessert dumplings are a thing, and they're delicious).
SPINACH TOFU DUMPLINGS MEDIUM | 1 HOUR 20 MINUTES | SERVES 6
1. Bring large saucepan of water to boil. 2. Add spinach and cook for 20 seconds. 3. When spinach is cool enough to handle, squeeze dry and chop. 4. Transfer spinach to medium bowl and stir in tofu, jalapeños, soy sauce and sesame oil and season with salt and pepper.
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5. Assemble dumplings (see graphic for directions). 6. Heat 1 to 2 tablespoons of vegetable oil in large skillet over medium heat. 7. Place 8 to 10 dumplings in pan and sauté until browned, about 2 minutes per side. 8. Pour in ¼ cup of water, cover and steam until dumplings are tender, about 5 minutes. Repeat until all are cooked. 9. Serve with soy sauce for dipping.
PHOTOS BY LILY ALLEN AND ILLUSTRATIONS BY JOANNE LEE
45 square wonton wrappers 5 ounces baby spinach 5 ounces firm tofu, cut into ¼-inch cubes 2 small jalapeños, seeded and minced 1 tablespoon soy sauce Salt and pepper to taste
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CARAMEL APPLE DUMPLINGS MEDIUM | 35 MINUTES | SERVES 6
1 8-ounce can Pillsbury Refrigerated Crescent Dinner Rolls 1 Granny Smith apple, peeled, cored and cut into 8 wedges ½ cup butter ¾ cup brown sugar ½ teaspoon cinammon ¼ cup water 1. Preheat oven to 350°F. 2. On surface dusted with flour, unfold Cresent Rolls. Tear along dotted lines. 3. Place apple wedge on wide edge of each dough triangle and roll, maintaining croissant shape as much as possible. Fold in corners where necessary. 4. Place dumplings in 8-inch baking dish. 5. In saucepan, melt butter, sugar and cinnamon over medium heat and pour mixture over dumplings. 6. Cover baking dish with foil and bake for 15 minutes. 7. Remove foil and bake for additional 15 minutes.
How to fold wrappers 1
Make a small indent in middle of wrapper and wet edges slightly.
2
Place about 1 teaspoon of filling in center of wrapper, then fold in half.
TRADITIONAL PORK AND CHIVE DUMPLINGS MEDIUM | 1 HOUR | SERVES 6
45 wonton wrappers 1 pound ground pork 1 egg, beaten ¼ cup soy sauce 3 tablespoons chives, finely chopped 1 tablespoon sesame seeds 3 cloves garlic, minced 1 tablespoon fresh ginger, minced 1 teaspoon oil 1. Mix pork, garlic, egg, chives, ¼ cup soy sauce, sesame oil and ginger in large bowl until thoroughly combined. 2. Assemble dumplings (see graphic for directions). 3. Heat 1 to 2 tablespoons vegetable oil in large skillet over medium heat. Place 8 to 10 dumplings in pan and pan-fry until browned, about 2 minutes per side. 4. Pour in ¼ cup water, cover and steam until dumplings are tender and pork is cooked through, about 5 minutes. Repeat for remaining dumplings. 5. Serve dumplings with soy sauce for dipping.
3
Crimp and press edges to seal.
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Apples 101 The best ways to keep the doctor at bay By Lauren Goldstein From snack time to dining hall food raids, apples have been a constant for most of us for as long as we can remember. Learn the ins and outs of this staple fruit. COMPARING APPLES TO APPLES
So you know a Red Delicious from a McIntosh. That’s great, but let’s take your knowledge a step further. For a snack: Gala, Braeburn, Fuji or Honeycrisp. For a pie or tart: Empire, Baldwin or Pink Lady. All-purpose apples: Crispin, Cortland, Golden Delicious or Granny Smith. DON’T UPSET THE APPLE CART
HOW TO STORE AN APPLE
1. Cut apple in half. Cut each half in half. 2. Scoop out core in each slice with spoon. 3. Drizzle a little lemon on slices. 4. Reconstruct apple and bind with rubber band for a lunch snack that won't turn brown. 10
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PHOTO BY KIRBY BARTH
When choosing apples, look for deep color and feel for firmness. In general, avoid holes, indents and any otherwise sketchy looking marks. Once you’ve picked the perfect bunch, store them in the fruit drawer of your refrigerator to extend shelf life.
APPLE PIE BAKED APPLES MEDIUM | 1 HOUR | SERVES 4
3 2 1 2 1 1
Granny Smith apples tablespoons sugar tablespoon flour drops lemon juice store-bought pie crust pinch cinnamon
1. Preheat oven to 375º F. 2. Peel, slice and chop 1 apple.
3. Combine chopped apples, sugar, flour, cinnamon and lemon juice. 4. Halve remaining 2 apples and remove cores using a spoon. 5. Fill cored apple halves with chopped apple mixture. Drain liquid before filling. 6. On floured surface, roll out pie crust and cut ¼-inch strips of dough.
7. Lay strips of dough on top of filled apples, alternating horizontal and vertical strips to create lattice. 8. Sprinkle sugar and cinnamon on top of lattice. 9. Bake on tin foil-lined cookie sheet for 30-35 minutes, or until crust turns golden brown.
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Boozy bread A classic, easy recipe you knead to try By Hannah Greene If you're trying to step up your baking game, this is a sure-fire way to impress your friends. Beer bread is a versatile base with a unique, rustic ale flavor that can go sweet or savory. Mix it up and try all of your favorite kinds of beer.
BEER BREAD EASY | 1 HOUR 5 MINUTES | SERVES 4
1 12-ounce bottle beer (of your choice) 3 cups flour 2 teaspoons baking powder 1 teaspoon salt CHEDDAR-HERB
2 cups aged cheddar, grated (save 1 cup to sprinkle on top 10 minutes before you take out of oven) ½ cup fresh chopped herbs (our favorite combo is parsley, basil and sage) BACON-CHEESE
1 cup cheddar cheese, grated 6 precooked bacon strips, crumbled CINNAMON-SUGAR
PHOTO BY MONICA CHENG
1 cup sugar 1 teaspoon cinnamon (Try a sweet cider with this recipe.) 1. Preheat oven to 350°F. 2. Coat bread pan with butter. 3. Combine flour, baking powder and salt. 4. Mix in extra spices, cheeses or meats. 5. Stir in beer until well mixed. 6. Transfer to baking pan. 7. Bake for 45-60 minutes.
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Cheap cuts A thrifty guide to all your carnivorous needs By Liz Kang and Eilis Lombard When we’re in the grocery store, a quick look at the prices in the meat section is enough to turn a lot of us into de facto vegetarians. Sure we’d love a good rare steak for dinner, but our wallets demand that we just grab three more boxes of pasta. What many students don’t realize is that if you're smart about picking the right cuts, you can let your inner Ron Swanson loose without breaking the bank. We’ve got you covered with a list of some of the best cheap cuts and how to prepare them to make you feel like an omnivore again. 1
BEEF
Skirt steak $6-8 per pound The skirt lies along the bottom of the cow’s belly, under the rib. Skirt steaks are chewier and thinner compared to plumper cuts in the rear, but don’t let that deter you. Once marinated, this meat becomes tender and is affordable enough to make steak a part of your regular rotation. Ideal for: fajitas, stir-fries or Argentinian style with chimichurri
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they're not one of the more commonly purchased meats, the cheeks are much cheaper than many other parts and have a unique sweetness that’s sure to keep you coming back to the butcher counter. Ideal for: braising with wine or ale, ragout 3
2
PORK
Boston Butt $1-2 per pound The name of this one is deceptive— this cut actually comes from the upper part of the pig’s shoulder. Throw it in the slow cooker before you leave the house, and come home to meat so tender and moist, it falls apart on your fork. Ideal for: roasts (try it with veggies and white wine), BBQ, beer-braising Shank $1-2 per pound This cut is less expensive due to the bones left in it—a silly reason to pass on meat that, after some braising, makes for a melt-in-your-mouth dish so good you won’t believe shank hasn’t been your go-to pork option all along. Ideal for: braising with gravy, mushrooms, mashed potatoes Cheeks $3-4 per pound With meat, it can often pay to go outside your comfort zone, and pork cheeks are a prime example. Because
CHICKEN
Whole Chicken $1.50 per pound The idea of buying an entire raw chicken can be daunting, especially when those trusty pre-packaged chicken breasts are waiting one shelf over. However, buying the whole bird gives you significantly more bang for your buck, whether you’re breaking it down or roasting it whole. An added bonus: you can use the backbone to make your own stock for soups and other tasty dishes. Ideal for: oven roasting with carrots, onions and celery Thighs $3-4 per pound If you’re a dark meat kind of person, you already know that the thigh is often the moistest, most savory part of the chicken. What you might not know is that it’s also less expensive than its white meat alternatives, making it the perfect pick for those of us who want flavor on a budget. Ideal for: chicken noodle soup, curries, chicken cacciatore
ILLUSTRATION BY JOANNE LEE
Chuck Eye $4-8 per pound Often referred to as the “poor man’s rib-eye,” this is a perfect substitute for those who want to have the full-on steak experience without having to dip into next month’s rent budget. Chuck eye has the deep umami flavor you love from its pricier peers, allowing you to satisfy all your decadent cravings. Ideal for: burgers, your classic steak + potatoes dishes
Brisket $6-8 per pound Beloved by Texas barbecue aficionados, this fatty lower breast cut makes for some seriously delicious comfort food when braised. Bring out your inner 1950s housewife and impress your roommates. Ideal for: BBQ, pot roasts
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Solution
WHAT’S YOUR PROBLEM? HERE’S THE ANSWER
CHOCOLATE BLENDER BLISS Chocolatey, fluffy, simple mousse made easy with a blender By Carl Pieri We love chocolate in all its forms, but is there anything more divine than mousse? With its combination of rich flavor and delicate texture, it's definitely tough to beat. The only problem is that this beloved dessert normally requires a double boiler and constant attention to keep the chocolate from burning. This hassle-free variation uses a blender for chocolate mousse that has never been easier to enjoy.
Earl Grey chocolate mousse EASY | 12 MINUTES | SERVES 2
3/4 cup bittersweet chocolate chips 1/4 cup sugar 1 egg 1 egg white ½ cup boiling water 1 Earl Grey tea bag ½ teaspoon vanilla extract
PHOTO BY AMY YI
1. In blender, combine chocolate chips, sugar and vanilla. 2. Steep tea bag in boiling water. 3. Pour tea over ingredients in blender and wait until partially melted, 15-30 seconds. 4. Blend on high for 1 minute. 5. Add egg and egg white. 6. Blend on high for 1 minute, remove from blender and serve.
Top with chocolate shavings or your favorite berries
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Cooking with crêpes
Fast, flexible and French: the perfect food for any occasion By Erica Wilczynski Most people hear "crêpe" and picture a skinny pancake. As delicious as your basic crêpe au sucre is, it's only the tip of the iceberg. The time has come for French food connoisseurs to expand their horizons with these delicious twists. 1
THE BASIC CRÊPE EASY | 25 MINUTES | SERVES 15
1 cup flour 2 eggs ½ cup milk ½ cup water ¼ teaspoon salt 2 tablespoons butter, melted 1. Whisk eggs, milk, water and butter together. 2. Add salt and flour a bit at a time, mixing well. 3. Heat non-stick pan over medium heat. 4. Pour just enough batter into pan to cover bottom, tilting pan to spread batter. 5. Cook crêpe for about 2 minutes or until bottom starts to brown, occasionally jostling pan to prevent crêpe from sticking. 6. Flip crêpe using spatula and cook until both sides have brown spots and crispy edges. 8. Remove from pan and eat immediately.
PHOTOS BY LILY ALLEN
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1. SRIRACHA CHICKEN CRÊPES EASY | 5 MINUTES | SERVES 1
1 crêpe ½ cup shredded chicken ¾ cup assorted vegetables, chopped 1 lime wedge ½ tablespoon ground ginger 2 tablespoons Sriracha to taste 1. Place shredded chicken on one half of crêpe. 2. Top chicken with whichever veggies you have (we like avocado, cucumber, radishes and carrots). 3. Sprinkle with lime juice and ground ginger. 4. Drizzle with Sriracha. 5. Fold in half and serve.
2
2. DULCE DE LECHE, COCONUT, RASPBERRY AND CHOCOLATE CRÊPES EASY | 5 MINUTES | SERVES 1
1 crêpe 2 tablespoons dulce de leche (or regular caramel) 2 tablespoons shredded coconut 2 tablespoons chocolate shavings or chips ¼ cup raspberries 1. Spread 2 tablespoons dulce de leche on half of crêpe. 2. Sprinkle shredded coconut onto dulce de leche. 3. Add chocolate shavings or chocolate chips. 4. Fold in half, top with raspberries and serve.
3
3. NUTELLA BANANA CRÊPES EASY | 5 MINUTES | SERVES 1
1 crêpe 1 banana 2 tablespoons Nutella 1. Slice 1 banana. 2. Spread 2 tablespoons of Nutella on half of crêpe. 3. Layer banana slices on top of Nutella spread. 4. Fold in half and serve. FALL 2015
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Solution
All for one, one for all Nobody likes washing dishes, so we’re keeping the cleaning to a minimum on this one. With just a bowl and some fresh, healthy ingredients, you can make amazing meals that will impress your friends without the extra hassle of cleaning up. 16
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PHOTOS BY LILY ALLEN
Your whole dinner in a single bowl By Manon Blackman
Solution KALE AND QUINOA BOWL
SPICY SOFRITAS BOWL
EASY | 20 MINUTES | SERVES 2-4
MEDIUM | 40 MINUTES | SERVES 6
1 cup quinoa 1 bunch kale, washed and chopped into 1-inch pieces 1 lemon, zested and juiced 2 scallions, minced 3 tablespoons pine nuts ¼ cup goat cheese, crumbled
1½ cups white long grain rice 2 limes, juiced 2 huge handfuls fresh cilantro, chopped 16 ounces extra firm tofu 14 ounces pinto beans, rinsed and drained 1½ cups guacamole ½ cup sofritas Extra toppings: cotija cheese, fresh spinach, tortilla chips
1. Boil 2 cups of salted water in covered pot. 2. Add quinoa and bring water to simmer. 3. Mix in kale after 10 minutes. 4. Let simmer for 5 minutes. 5. Turn off heat and let steam for another 5 minutes, until quinoa no longer has hard, white center and kale is tender. 6. Stir in remaining ingredients. 7. Season with salt and pepper and serve. LENTIL CURRY BOWL MEDIUM | 45-60 MINUTES | SERVES 6
6 carrots, peeled and chopped 1 cup basmati rice 1 tablespoon oil ½ cup onion, chopped 2 cloves garlic, minced 2 tablespoons red curry paste 1 teaspoon garam masala ½ teaspoon cumin 1 cup brown lentils, rinsed 14 ounces tomato purée 2 cups vegetable broth Avocado and cilantro
PHOTOS BY LILY ALLEN
1. Heat oil in skillet over medium heat. 2. Add onion and garlic and sauté for 3-5 minutes. 3. Stir in curry paste and spices and sauté for an additional 2-3 minutes. 4. Mix in lentils, tomato purée, carrots and broth. 5. Simmer mixture, adding liquid as needed for about 30-45 minutes, until lentils are soft. 6. Place rice in bowls and top with lentil curry. Add avocado and cilantro for extra flavor.
1. Slice tofu and press between paper towels to remove extra moisture. Cut into ½-inch cubes. 2. Stir-fry tofu in pan over medium heat with drizzle of oil. 3. Add beans, sofrito and ½ cup water when tofu is crispy and golden. 4. Simmer for 15-20 minutes, adding water when necessary. 5. Prepare rice according to instructions or pour pre-cooked rice into serving bowl. 6. Fluff rice, mixing in lime juice and cilantro. 7. Pour sofrito mixture on top of rice and serve topped with fresh guacamole.
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Make-ahead breakfasts
Fee l fr
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Get a head start with these 4 easy breakfasts that you can enjoy all week. By Isabelle Carter
m
ilk
COLD BREW COFFEE EASY | PREP 15 MINUTES | SERVES 8
MAPLE ALMOND OVERNIGHT OATS
1 French press (or 2 large containers and coffee filter) 1 coffee grinder 4 cups water 1 cup whole bean coffee (or pre-ground coffee)
EASY | PREP 15 MINUTES | SERVES 6
1. Grind coffee beans to a coarse grind, about the size of bread crumbs. 2. Place coffee grounds in French press or large container. 3. Cover coffee grounds with water and stir until saturated. 4. Cover with plastic wrap and leave overnight, about 12 hours. 5. Strain coffee concentrate into pitcher using coffee filter. 6. Dilute coffee with equal amount of water or milk to serve.
1. Put all ingredients except almonds in large container and refrigerate overnight. 2. Portion out 1 cup of oatmeal. 3. Add almonds, fruits and extra milk to taste.
3 cups old fashioned rolled oats 3 cups milk, almond milk or yogurt 3 tablespoons maple syrup ½ cup almond butter ¼ cup slivered almonds
PHOTOS BY LILY ALLEN
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Solution
FREEZABLE MUFFIN SANDWICHES
HAM & EGG QUICHE CUPS
EASY | 15 MINUTES | SERVES 4
EASY | 15 MINUTES | SERVES 6
6 eggs ¼ cup milk 4 English muffins 4 pieces bacon 4 slices cheddar cheese
9 4 1 1 1
1. Whisk eggs and milk together in bowl. 2. Pour egg mixture into nonstick frying pan and cook over low heat, then flip. 3. Place cooked egg mixture on plate and use glass turned upside down to cut out egg circles. 4. Cut bacon slices in half and cook on frying pan over medium heat. 5. Place egg circle, cheese slice and 2 half bacon slices between English muffin slices. 6. Place assembled sandwiches in Ziploc bag and freeze. 7. Take sandwiches out of freezer when desired and microwave for 2 minutes.
1. Preheat oven to 375°F. 2. Whisk eggs in bowl. 3. Tear ham into small pieces. 4. Place 2 or 3 spinach leaves, 1 tablespoon cheese, 1 tablespoon chopped pepper and several small pieces of ham in each greased muffin cup. 5. Fill the rest of each cup with egg mixture until ¾ full. 6. Place muffin tin in oven and bake for 15-20 minutes. 7. Store in fridge in aluminum foil to preserve freshness.
eggs slices ham red pepper, chopped bag spinach cup shredded cheddar cheese
Solution
Savory supper A filling combination of meat and veggies that will feed your whole apartment By Luke Miller
We're afraid to admit it, but let’s be honest—winter is right around the corner. Before we know it, we’ll all be chugging hot chocolate and burrito-wrapping ourselves in every blanket we can find. So, to properly prepare for the frosty conditions to come, learn how to make this delectable, simple and comforting dish.
SHEPHERD'S PIE MEDIUM | 50 MINUTES | SERVES 4-6
1 tablespoon olive oil 1 teaspoon black pepper 1 pound ground beef (or lamb) ½ large onion, finely diced 2-3 large carrots, finely diced ½ cup frozen peas 3 sprigs fresh thyme, finely chopped 2 tablespoons flour 1 tablespoon butter ½ cup red wine 2 tablespoons tomato paste 2 tablespoons Worcestershire sauce ½ cup chicken stock 3 cups potatoes, mashed (about 3 potatoes) 1 egg, beaten
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Feel free to add additional vegetables, such as celery, broccoli or bell peppers
PHOTO BY LILY ALLEN
1. Preheat oven to 400°F. 2. Sauté carrots in olive oil until tender. 3. Add onions and sauté for 1-2 minutes, then add meat, black pepper and thyme. 4. Cook until browned, then add peas, flour, tomato paste, wine and Worcestershire sauce. 5. Let reduce slightly, then add chicken stock. Allow to reduce again until thick. 6. Remove from heat and pour meat mixture into baking dish. 7. Spoon mashed potatoes over top and brush with egg. 8. Bake for about 20 minutes or until potato is browned on top.
CRAVING ATTENTION? ADVERTISE WITH
Contact Liam White to buy advertising space in our magazine or on our website. Support student publications and we’ll spread the news about your business. williamwhite2018@u.northwestern.edu www.nu.spoonuniversity.com
Nothing to wine about Your favorite kind of alcohol made into a cocktail— who knew wine could taste any better? By Manon Blackman Although you might be able to appreciate a '64 Bordeaux all on its own, when all you have is a box of Franzia, a wine cocktail might be just what you need. With enough flavor to mask even the cheapest wines, these mixed drinks pack a punch.
The star gazer EASY | 5 MINUTES | SERVES 1 RECOMMENDED WINES: Echelon Chardonnay, Pine & Post Washington Chardonnay
2 ounces chardonnay 1 ounce dark rum ½ ounce vanilla bean syrup ½ ounce pineapple juice Lime wedge for garnish 1. Combine ingredients in cocktail shaker filled with ice. 2. Shake and strain into glass. 3. Garnish with lime.
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Gewürztraminer agave ginger ale EASY | 5 MINUTES | SERVES 1 RECOMMENDED WINES: Fetzer Gewürztraminer Shaly Loam California Freixenet Brut de Noirs NV Cava
3 ounces Gerwürztraminer 3 ounces cava 1 teaspoon ginger, sliced ¾ ounce agave syrup Tabasco for garnish 1. Put ginger and agave in glass. 2. Muddle ginger with wooden spoon until fragrant. 3. Add Gerwürztraminer and stir. 4. Coat rim of cocktail glass with sugar and strain in mixture. 5. Add ice and top with cava. 6. Garnish with 10-12 dashes tabasco.
Wines of the world By Tristan Litré
$5.99
CarayonLaRose Bordeaux supérieur 2014 Rosé Try this cheap, easy drinking traditional French rosé. This is perfect as a casual table wine with company. Sweet hints of red berries balance its pleasant dryness and slight acidity.
$10.99
Apothic 2013 Winemaker’s Blend Red This California blend of Syrah, Cabernet Sauvignon, Zinfandel and Merlot is a reliable everyday workhorse. The fruit-forward notes of red berry, vanilla and chocolate will please winos and non believers alike.
$11.99
“Dr. L” 2012 by Loosen Bros Riesling This dry Riesling from Mosel, Germany is the perfect match to complement a strong cheese or spicy meal. Crisp apple, lemon and apricot are tangy and refreshing against a sweet and mineral backdrop.
PHOTOS BY LILY ALLEN
$14.99
Beauty elixir
Princess of the hive
MEDIUM | 5 MINUTES | SERVES 1
MEDIUM | 5 MINUTES | SERVES 1
RECOMMENDED WINES: Silver Cap Grand Cuvee Rosé Brut Mousseux, Pommery Pink Pop Champagne Rosé
RECOMMENDED WINES: Barefoot Moscato, Bartenua Moscato
1½ ounces gin ½ ounce strawberry purée ¼ ounce simple syrup ¼ ounce sparkling rosé 2 cucumber slices
1 ounce gin 1 ounce moscato 1 ounce lemon juice ½ ounce Peach Schnapps ½ ounce simple syrup Lemon or lime wedges for garnish
1. Muddle cucumber in cocktail shaker. 2. Add gin, strawberry purée, simple syrup and ice. 3. Shake and strain into glass. 4. Top with sparkling rosé. 5. Garnish with remaining cucumber slices.
1. Combine all ingredients in cocktail shaker filled with ice. 2. Shake and strain into glass. 3. Top with sparkling rosé. 4. Garnish with lemon or lime.
Columbia Crest H3 Cabernet Sauvignon 2013 A New World staple, this Washington cab is bold with blackberries and currants that give it a full body. The velvety texture and earthy tones pair perfectly with red meat or anything off the grill.
$18.99
Guigal CrozesHermitage 2011 We love this earthy and fruity Côtes du Rhône. The peppery initial flavor gives way to licorice and blackberries, ending with a long finish. Let it breathe for at least 30 minutes for best results.
$19.99
Meiomi 2013 Pinot Noir This wine takes a notoriously difficult grape and delivers smooth and drinkable lushness. Bright fruitiness is layered in with oaky, smokey and spicy notes for a complex but balanced flavor palate.
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LET'S GIVE
TOFU
A CHANCE
RECIPES BY ISABELLE CARTER PHOTOS BY LILY ALLEN
MORE THAN JUST A SIDE PIECE For too long, tofu has played second fiddle to meat. These delicious, protein-packed dishes will convince you that it's so much more than simply a vegetarian substitute.
lemon pepper tofu This light, citrusy salad can brighten even the grayest fall day. Try it with crunchy kale for the ultimate grab-and-go tupperware lunch. EASY | 30 MINUTES | SERVES 2
½ 2 2 2 1 1 2
pound extra-firm tofu lemon, juiced and zested cloves garlic, minced teaspoons black pepper teaspoon salt tablespoon Dijon mustard tablespoons olive oil
1. Press tofu between paper towels to remove excess moisture. 2. Cut into 1 x Âź inch strips. 3. Combine lemon, garlic, pepper, salt and mustard in medium bowl. 4. Toss tofu in marinade and let sit for 10-20 minutes. 5. Remove tofu from marinade and pan-fry in oil for 3-4 minutes per side.
TIP: Try this tofu with the Cruciferous Crunch Mix from Trader Joe's. The marinade makes a delicious dressing too.
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crispy tofu with garlic balsamic glaze This dish offers the ideal balance of savory and sweet, with a satisfying crispiness that will have you fighting for more than your share. EASY | 30 MINUTES | SERVES 2
DRYING TOFU FOR COOKING Since tofu is packaged in water, it usually has to be drained and pressed before being cooked. It is especially important to press your tofu if you plan on frying or marinating it. And while it might seem confusing and tedious, here's a quick way to get it done easily. 1. Cut tofu into slices. 2. Place tofu on 2-3 paper towels. 3. Put 2-3 paper towels on top of tofu. 4. Put flat plate or sheet tray on top of covered tofu, then stack heavy objects on top. Textbooks work well here. 5. Switch out paper towels for dry ones every 5 minutes. 6. Repeat until tofu is dry to touch.
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½ pound extra-firm tofu ¼ cup cornstarch 1 tablespoon oil 3 teaspoons balsamic vinegar 1 tablespoon honey 3 cloves garlic, chopped 2 scallions, chopped 1. Press tofu between paper towels to remove excess moisture. 2. Cut tofu into ½-inch cubes. 3. Lightly coat tofu in cornstarch. 4. Pan-fry tofu in oil over medium heat until golden brown, about 3-4 minutes per side. 5. Drain tofu on paper towel and set aside. 6. Combine balsamic vinegar, honey and garlic in small saucepan and heat until thickened. 7. Place tofu on plate and drizzle with balsamic glaze. 8. Garnish with scallions.
TIP: Pair with spinach sautéed with garlic.
YOUR TOFU OPTIONS: EXPLAINED FIRM tofu is the most common type. It holds its shape, but it's not too dense. It's basically as diverse as meat -- sauté, deep-fry, bake or broil it and serve in savory recipes.
SILKEN tofu is made differently from block tofu, giving it a smooth, creamy consistency. It is often eaten raw and is a healthy addition to smoothies.
EXTRA FIRM tofu is denser and chewier than the firm variety and works well in hearty recipes. Sear it in sesame oil with veggies for a crispy, protein-packed meal.
sweet and spicy tofu A lighter twist on a take-out fave EASY | 30 MINUTES | SERVES 2
½ pound extra-firm tofu 3 tablespoons soy sauce 1 tablespoon honey 2 cloves garlic, chopped 1 teaspoon sesame oil 1 tablespoon Sriracha sauce 1 tablespoon water 1 tablespoon oil 1. Press tofu between paper towels to remove excess moisture. 2. Cut tofu into ½-inch cubes. 3. Combine soy sauce, honey, garlic, sesame oil, Sriracha sauce and water in medium bowl. 4. Sauté tofu in oil over medium heat until golden brown on each side, about 7 minutes. 5. Pour sauce into frying pan. Cook until sauce is slightly thickened and tofu is coated.
TIP: Enjoy this tofu with rice and sautéed broccoli (or other stir-fry veggies). Top with sesame seeds for a simple and flavorful meal.
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TRADITIONAL ITALIAN MEATBALLS P. 32
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OUR FAVORITE
MEATBALL RECIPES EVER FROM CLASSIC ITALIAN TO BUFFALO CHICKEN, WE'LL TEACH YOU TO MAKE THEM AS GOOD AS MOM'S.
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TRY WITH FETA FOR AN EXTRA PUNCH EASY | 30-35 MINUTES | SERVES 4
½ medium onion, finely diced 1 large egg yolk ½ teaspoon ground cinnamon ½ teaspoon ground cumin 1 pinch red-pepper flakes 1 pinch cayenne pepper 2 pounds ground lamb ½ cup breadcrumbs ¼ cup chopped parsley 1 jar tomato sauce Salt and pepper to taste 1. Preheat broiler to low. 2. Mix all ingredients except for tomato sauce in large bowl by hand. Season wheavily with salt and pepper. 3. Shape meat into balls that are a little larger than golf balls. 4. Place meatballs in greased baking dish. 5. Broil until meatballs are well browned, approximately 5 to 7 minutes, then remove from oven. 6. Preheat oven to 400ºF and fill baking dish with tomato sauce. 7. Once oven reaches 400º, bake dish of meatballs and sauce for 15-20 minutes, until meatballs are cooked through.
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EASY | 20 MINUTES | SERVES 4
LOWER CHOLESTEROL + FAT OPTION
1 pound lean ground turkey 3 garlic cloves, minced ¼ cup onion, finely chopped ¼ cup parsley, chopped ½ teaspoon salt ½ teaspoon pepper ½ teaspoon oregano 1 egg, beaten ½ cup dry breadcrumbs 1. Mix all ingredients and shape into meatballs approximately 2 inches across. 2. Spray nonstick pan lightly with oil and cook meatballs for 10-15 minutes, or until browned on outside and cooked through on inside.
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EASY | 45 MINUTES | SERVES 4
PERFECT FOR SPAGHETTI & MEATBALLS
½ pound ground beef ¼ pound ground pork ¼ pound ground veal 1 egg ½ cup breadcrumbs ½ teaspoon salt 1 teaspoon oregano 1 tablespoon fresh parsley ½ teaspoon garlic powder ½ teaspoon ground pepper ¼ cup grated parmesan cheese 1 jar tomato sauce 1. Preheat oven to 400º F. 2. Mix all ingredients except for tomato sauce in large bowl by hand. 3. Shape into meatballs about 3 inches wide. 4. Pan-fry meatballs in pan for 5 minutes, until browned. 5. Add meatballs and tomato sauce to baking dish, then bake for 20-25 minutes.
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TRY WITH SRIRACHA + RANCH
EASY | 35 MINUTES | SERVES 4
¾ cup panko breadcrumbs ¼ cup chopped celery 1 large egg white 1 pound ground chicken 1 cup hot sauce ¼ cup ranch dressing, optional 1. Preheat oven to 400°F. 2. Mix all ingredients in large bowl by hand. 3. Shape into 1-inch balls and place on greased baking pan. 4. Bake 20-25 minutes or until cooked through. 5. Drizzle remaining hot sauce over meatballs.
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Donuts may be the newest food fad, but Chicago proves the cupcake craze isn't dead. We went on a cupcake crawl to test the best cupcakes across town, so you don’t have to. Here are our top 10 picks. WRITTEN BY LAUREN GOLDSTEIN, ILLUSTRATIONS BY ALI TOMEK
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SALTY CARAMEL FROM SPRINKLES CUPCAKES 50 E Walton St, Chicago, IL 60611 You can’t go on a cupcake crawl without visiting Sprinkles. The Gold Coast outpost of this iconic nationwide bakery is home to a 24-hour cupcake ATM that stocks a rotating variety of flavors and even cupcakes for dogs. On Mondays, Thursdays, Fridays and Sundays, try the salty caramel cupcake with caramel cake and buttery caramel cream cheese frosting. CHOCOLATE CARAMEL PRETZEL FROM SWIRLZ CUPCAKES 705 W Belden Ave, Chicago, IL 60614 If you have dietary restrictions but still love dessert, Swirlz Cupcakes in Lincoln Park is calling your name. The first cupcake-only bakery in Chicago, Swirlz now bakes the vegan, gluten-free and vegan-gluten-free cupcakes for all 28 36
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Whole Foods locations in Illinois, plus one in Indiana. With more than 1,400 flavors on their roster, there’s no doubt that at least one will tickle your tastebuds. Our favorite is the chocolate caramel pretzel. The chocolate cake, caramel filling, caramel buttercream frosting and pieces of housemade chocolate-covered pretzels form the perfect marriage of salty and sweet. THE RON BENNINGTON FROM MOLLY'S CUPCAKES 2536 N Clark St, Chicago, IL 60614 You may remember Molly’s Cupcakes from its Food Network Cupcake Wars victory. This bakery is famous for its center-filled cupcakes and custom sprinkle station, and its popular Ron Bennington flavor is like nothing we've ever tasted. The rich chocolate cake, peanut butter filling, chocolate ganache and crushed butterscotch topping proves
that seriously decadent desserts can come in small packages. CHOCOLATE WITH VANILLA BUTTERCREAM FROM MAGNOLIA BAKERY 108 N State St, Chicago, IL 60602 The Chicago outpost of this quintessential New York bakery is famous across the globe for its fluffy and pastel-colored buttercream frosting. It especially shines on the simple chocolate cupcake. VANILLA WITH VANILLA BUTTERCREAM FROM SOUTHPORT GROCERY 3552 N Southport Ave, Chicago, IL 60657 Southport Grocery may only sell three cupcake flavors, but what they lack in variety, they make up for in quality. All cupcakes are made daily, but the vanilla-vanilla is the real winner and was named the best cupcake in Chicago by Chicago Magazine in 2007.
PHOTOS BY LAUREN GOLDSTEIN AND RAE PENNINGTON
RED VELVET FROM MORE CUPCAKES 1 E Delaware Pl, Chicago, IL 60611 or food truck If you’re looking for cupcakes bougie enough for the fanciest of dinner parties, More is the cupcake shop for you. This bakery boasts an impressive menu of alcohol-infused cupcakes like mojito, chocolate champagne and white Russian, to name a few. Plus, the frosted treats are works of art, with toppings like chocolate shavings, fresh fruit and meringue. We recommend the classic red velvet, topped with a chunk of red marbled white chocolate that resembles stained glass. In addition to the Gold Coast location, More has a cupcake food truck called the More Mobile whose location you can follow on Twitter (@theMoreMobile).
CHOCOLATE CHEESECAKE FROM THE TWISTED BAKER 2475 N Lincoln Ave, Chicago, IL 60614 This Lincoln Park bakery is a full-service operation, offering up breakfast items and sandwiches alongside its handmade desserts and pastries. All cupcakes are frosted to order to ensure freshness, and our favorite is chocolate cheesecake. CRÊME BRULÉE FROM CHICAGO CUPCAKE 1415 N Milwaukee Ave, Chicago, IL or food truck The Wicker Park location of the famous Chicago Cupcake food truck opened just a few weeks ago. Both shops offer their signature buttercream frosting, hybrid cake-cheesecake base and crust foundation. We suggest the crême brulée — a rich vanilla cake on a vanilla wafer crust, covered with an Italian vanilla buttercream.
COOKIE MONSTER FROM SWEET MANDY B'S 1208 W Webster Ave, Chicago, IL 60614 If you ask anyone about bakeries in Chicago, Sweet Mandy B’s will top their list. Picture your classic, sugary sweet homemade cupcake: that’s what you’ll find at this candy-colored wonderland. However, forget the iconic pastel-frosted yellow cupcake and go for the cookie monster (complete with a chocolate chip cookie crust). APPLE CINNAMON BREAKFAST CUPCAKE FROM SUGAR BLISS CAKE BOUTIQUE 115 N Wabash Ave, Chicago, IL 60602 Stop by this Loop bakery for cupcakes (including gluten-free options), macarons and cake pops. The real highlight, though, is the breakfast cupcakes. More similar to muffins, they’re made with real fruit and topped with cinnamon streusel and an optional frosting shot. FALL 2015
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F R I N D O A O YS P S
of
NO MEAL PLAN? DON’T MISS OUT WITH A
bit.ly/wildcatmealpack
Nourish
Nourish •
KEEP YOURSELF ALIVE
Dining hall 'dillas Chicken parm that you can eat with your hands By Kelley Stump Chicken parm. We know it, we love it. But what if you could have this classic meal without all the fuss of a sit-down dinner? In fact, this recipe doesn't even require a fork or knife. And did we mention you can make it in the dining hall?
CHICKEN PARM QUESADILLA EASY | 7 MINUTES | SERVES 1
PHOTOS BY ALEX FURUYA
1 1 4 2
large flour tortilla grilled chicken breast, sliced into strips slices Provolone cheese ladles tomato sauce Fresh spinach to taste Extra cup of tomato sauce or salsa
1. Lay tortilla on plate. 2. Place two slices of cheese on one half of tortilla. 3. Scatter slices of chicken on top of cheese. 4. Ladle on sauce and add spinach. 5. Place remaining two slices of cheese on top of everything. 6. Fold tortilla over to cover filling. 7. Use panini press to melt cheese for about 2 minutes. (Use microwave if there are no other options.) 8. Dip in tomato sauce.
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Crush your cravings Because you don’t really need that fourth cup of coffee. By Luke Miller After hours of midterm prep in the library, nothing sounds better than a salty-sweet, deep-fried diet destroyer. But instead of throwing away your diet, what if you could find something to satisfy that craving? The science behind cravings tells us they tend to be caused by the need for a certain vitamin or nutrient. Luckily, there are some easy substitutes that you can snack on to stay healthy and save yourself from stumbling into Chipotle at 9 pm.
IF YOU'RE CRAVING...
TRY THIS INSTEAD
WHY IT WORKS While coffee and tea might be part of your daily wake-up routine, they can seriously dehydrate you in the morning, keeping you groggy. Drink some refreshing juice, such as orange, grapefruit or even watermelon to get a healthy boost of energy. The juice will provide much-needed hydration to your cells, which can help you wake up. Just remember to avoid juices with added sugar and preservatives. If you find yourself craving sweets, your body might be lacking phosphorus. Instead of a Snickers, eat some fresh fruit, eggs or nuts, such as almonds or cashews. The natural sugars will satisfy your sweet tooth, and your body will thank you for it. Pro tip: Keep a can of Reddi Whip in the house. With only a few calories per serving, it makes any fruit feel like much more of a treat. When you are just dying to dive into a bag of potato chips, chances are your body is low on either potassium or chloride. Try a banana for potassium or some fish for chloride. If the salt craving is too strong, add some peanut butter to the banana for a more flavorful, filling snack. If you still find yourself craving some crunch, try popcorn instead of chips. It's crunchy and salty without the grease or guilt.
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ILLUSTRATIONS BY ALICE WU AND OLIVIA MARCUS
Yes, we already covered sweets, but chocolate really belongs in a craving category of its own. Chocolate provides magnesium, and that’s what our body is demanding when we crave chocolate. Next time, opt for raw nuts, which offer similar magnesium levels, but a lot less sugar and regret. (If you need to toss a couple of dark chocolate chips in with the nuts, we won't tell.) It's still much better than going to town on a box of Russell Stover.
Nourish
The gluten dilemma Nearly 100 million people are following a wheat-free diet. Medical professionals are skeptical. Let them eat cake? By Liza Keller and Eilis Lombard In the past few years, the decidedly unsexy subject of gluten intolerance has become a perpetual hot topic in the media, fueled by bitter feuds between celebrities, researchers, indignant members of the blogosphere and the 29% of Americans who now try to cut down on their gluten intake. Celebrities who follow a gluten-free diet (looking at you, Gwyneth Paltrow) crow about benefits such as weight loss, mental clarity and better digestion, while think-pieces declare that gluten intolerance is a product of a narcissistic hypochondriac generation. With everyone seeming to cite a different study, it’s hard to know what to believe. Gluten intolerance is a term used to refer to those who do not have Celiac disease, but experience similar symptoms when they eat gluten. While Celiac disease is a testable, genetic autoimmune disorder that causes symptoms like abdominal and joint pain, bloating, headaches and mood swings when gluten comes in contact with the small intestine, gluten intolerance is a less severe form. Also known as non-Celiac gluten sensitivity (NCGS), the latter gained some credibility in 2011, when a research team led by Peter Gibson at Monash University performed the first truly extensive double blind placebo controlled experiment on gluten. His team discovered that gluten proteins found in wheat and barley could cause gastrointestinal issues in people even if they did not test positive for Celiac disease.
WHAT IS GLUTEN?
Simply put, gluten is a name for the proteins found in wheat.
PHOTO BY MEGAN YEE
Suddenly, NCGS was making national headlines. As gluten-free became the next big fad diet, conventional knowledge and controversy about the subject outpaced the science behind it. Celebs began releasing gluten-free cookbooks, and the gluten-free industry grew at an almost unbelievably rapid rate, reaching $8.8 billion by 2014. Since then, while a handful of studies have found evidence for NCGS, many medical professionals and researchers have suggested that the rapid escalation of people who believe themselves to be gluten intolerant has more to do with a cultural phenomenon than an actual medical issue. A research paper in Nutrition in Clinical Practice found that three quarters of the self-diagnosed “gluten intolerant” people in their study didn’t actually meet the medical criteria for NCGS. In fact, worried about the gluten buzz, Gibson went back and did a second experiment that eliminated other possible dietary causes of gastrointestinal issues that hadn’t been restricted in the first study. This time, he concluded that there actually appeared to be no clear link between gluten and gastrointestinal issue in people without Celiac disease.
In the meantime, the debate has caused some serious misconceptions about gluten that, ironically, might promote detrimental eating habits. For example, many believe going gluten-free is a healthy way to lose weight. While it is true that eliminating gluten also causes you to cut out many of your daily carbs, this is offset by the fact that many gluten-free options actually have more calories and sugar, thereby promoting weight gain. Similarly, while gluten-free advocates argue that this lifestyle leads to a simpler, cleaner diet, they tend to miss out on key nutrients like folic acid, since flour and grains are fortified with vitamins and minerals that are less common in gluten-free products. At this point, if anything is clear, it’s that we just don’t know enough about the science behind this controversy to figure out how legitimate NCGS is as a disorder or how common it might be. While you wait for the verdict, avoid making any drastic dietary changes, and if you're tempted jump on the bandwagon, start with phasing out smaller categories of gluten-containing foods like white flour to see how your body reacts. Other than that, just keep enjoying your sandwiches, bread included.
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THE TRUTH ABOUT FROYO The down-low on the 'healthier' option. By Sophie Jacob Stay away from deceivingly healthy toppings like granola, cereal or yogurt chips
PHOTO BY EMMA DANBURY
Froyo combos under 300 calories We don't expect you to ditch your favorite food. Here are a few options that keep it light but still satisfying.
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1. Plain Greek froyo....................100 Chocolate chips........................ 70 Raspberry + blueberry.............. 80 250 2. Double Dutch chocolate froyo... 110 Coconut topping........................ 80 Strawberries + raspberries........ 75 265
cal cal cal cal
3. Sea salted caramel froyo......... 120 Chocolate shavings................... 80 Crushed sugar cone.................. 50 250
cal cal cal cal
cal cal cal cal
Frozen yogurt has established itself as the ultimate guilt-free dessert. We love to think of froyo as the hot, skinny relative to hard ice cream. This isn’t totally false: ice cream typically has 10% milk fat, whereas froyo typically has a far less creamy quotient at only 0.3-0.5% milk fat. But, while the reduced fat is promising, unfortunately that’s not enough to place froyo in the healthy camp. We’ve uncovered the facts, and don’t worry, you don’t have to cut out froyo altogether. The calories from those self-serve dispensers do add up. A small nonfat "original" or "plain" frozen yogurt typically packs about 220 calories and 52 grams of sugar, before any added toppings. Sugar is not the only enemy in froyo. Most varieties include scary non-food ingredients like guar gum, maltodextrin, sodium citrate, cellulose gum, disodium phosphate and propylene glycol monoesters. Our advice? If you see more than 5 ingredients, ditch it. Lastly, we love to tell ourselves that because yogurt has beneficial probiotics, froyo must have them too. False.
Although healthy bacteria are found in yogurt, factors like shelf life and extreme temperatures will prevent them from ever making it into your digestive tract. We promised you didn’t have to give froyo up, and despite all this science, we’re sticking to that. So, here are some expert tips on how to indulge without the guilt. Stay away from anything deceivingly healthy like granola, cereal or yogurt chips. Instead, stick to fruit for added sweetness and vitamins. One ounce of fruit is about 15 calories and 0.1g fat. Just make sure fruit is fresh, not in a sugary syrup. When building your frozen snack, layer your toppings strategically. Add bigger fruits like strawberries or raspberries first. They make your whole cup look bigger. Also, experts advise against mixing flavors. We have a limit where our tastebuds lose their sensitivity to flavor. You’ll end up feeling far more satisfied if you stick to one flavor and one topping. With just a few basic nutrition facts, you can froyo guilt-free, maybe even with a few chocolate chips on top.
PHOTO BY MEGAN YEE
MINI PUMPKIN PIES
Get the recipe at nu.spoonuniversity.com