VOLUME 3 ISSUE 3 SPRING 2015
OUTDOOR PARTY FOODS THERE'S NO BETTER WAY TO ENJOY THE WARMTH
Classic crowd-pleasers with a twist salads p.29
'Cuz food just tastes better on a stick kebabs p.26
+
ICE COLD drinks TO BEAT THE HEAT
melon-mint shake p.7 & aguas frescas p.10
Craving attention? Advertise with us!
Contact Kate Gladstone to buy advertising space in our magazine or on our website. Support student publications and we’ll spread the news about your business. katherinegladstone2016@u.northwestern.edu nu.spoonuniversity.com
IN THIS ISSUE
FEED
06 MINTY FRESH
Three recipes that take this herb to the next level
SOLUTION
16 PERFECT EGGS
Never mess up an omelette again
FEATURES
20 GO FISH
Simple seafood recipes that you can dive into
24 PARTY FAVORS
The guide to bringing the best grub to your potluck party
30 EXOTIC FRUITS
Don’t shy away from this unusual produce
34 $20 CHICAGO MEALS Put that Jackson in your wallet to good use
NOURISH
40 SNACKING ON SEEDS
COVER PHOTO BY LILY ALLEN
Small but mighty
DIPS p.28
Spring Forward Whether you’re about to graduate or you’ve officially survived your first year of college, spring quarter is a time to celebrate. It’s about looking forward to launching into new experiences, but also loving the time you have left on campus. It’s time to kick back in the sunshine with a zingy ginger shandy and post-finals binge on an ultra-fluffy angel food trifle, all while you gear up for that 9 to 5 life by mastering the ultimate summery lunchtime chicken wrap. This issue we tried to capture the flavor of those warm weather months that make you want to get out, explore and live in the moment. If you’ve always been afraid to cook seafood, we’ll help you get your feet wet with a few priceless tips and recipes. For those festive moments, we’ve created a full menu, from dips all the way to entrées, so that you can throw an unforgettable outdoor party. So go learn how to use some of those weird (but seriously delicious) fruits at Whole Foods that you’ve always wondered about, or hop on the el to check out some incredible downtown dining for less than $20 (we promise it’s real). Let your appetite lead you into new adventures and a spring quarter to remember. Happy eating, Eilis Lombard Editor in Chief
“
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R ’S YOU ? T A H W P ITE DI FAVOR
C AAAAA
GU
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EDITOR IN CHIEF Eilis Lombard CREATIVE DIRECTOR Ashley Wu PUBLISHER Sam Spector MANAGING EDITOR Luke Miller PHOTO DIRECTOR Lily Allen AD SALES DIRECTOR Kate Gladstone TREASURER James Hu PUBLIC RELATIONS DIRECTOR Kristin Mathuny FUNDRAISING AND EVENTS DIRECTOR Mariel Falk WEB PHOTO EDITOR Naib Mian COPY EDITORS Dana Balkin, Sophie Jacob, Carla Garcia
CILANTRO AND CHIVE YOGURT PICO DE GALLO
WRITERS Liza Keller, Arielle Cooper, Angela Lin, Kai Huang, Stephanie Bernstein, Carl Pieri, Mai Morsch, Isabelle Carter, Simone Gerber, Carla Garcia, Joshua Inwald DESIGNERS Liv Marcus, Ali Tomek, Kyle Hancher, Maria Fernandez-Davila, Joanne Lee
KE
ARTICHO
EAN WHITE B N AND COR
SPINAC H CHEES E
PHOTOGRAPHERS Alex Furuya, Allison Mark, Christine Chang, Kirby Barth, Alex Tom, Emma Danbury, Lizzy Kim, Hannah Lin, Kai Huang, Naib Mian, Monica Cheng MARKETING/PR TEAM Somi Hubbard, Sarah Rense, Mariel Falk, Nicole Byron, Jamie Newman, Sharon Borden, Lauren Goldstein, Juliana Bond, Mia Hariz, Sarah Horstman, Stephanie Fox, Shawna Yang OPERATIONS TEAM Gabby Fetters, Rosalie Gambrah, Simone Gerber, Ally Mark AD SALES TEAM Liam White, Hannah Rose, Kaitlyn Yan
BLACK
FACULTY ADVISOR Maria Mastronardi 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
BEAN
A HEALTHY SERVING OF MIND-SNACKS
BEER ON BEER Brighten your beer with a ginger-citrus twist. By Stephanie Bernstein
I
t’s time for shorts,
sandals and sitting by the pool with a book in one hand and a drink in the other. This springy concoction is a laid-back but classy twist on the beloved shandy that’s two parts chill, but only one part skill.
GINGER SHANDY EASY 10 MINUTES SERVES WHAT
3 bottles chilled beer 1 bottle chilled ginger beer, non-alcoholic 1 lemon, thinly sliced 6 mint sprigs HOW 1
COMBINE beer and ginger beer in large pitcher. 2
STIR in mint sprigs and all but 6 lemon slices. 3
FILL 6 glasses with ice.
4
ADD remaining lemon
slices to glasses and pour in mixture.
PHOTO BY LILY ALLEN
BEER IS PROOF THAT GOD LOVES US AND WANTS US TO BE HAPPY. — BENJAMIN FRANKLIN
NU.SPOONUNIVERSITY.COM |5
PHOTOS BY LILY ALLEN
6|
FEED
MINT CONDITION It’s so much more than just a garnish. By Liza Keller Refreshing and tasty, mint is the quintessential springtime flavor. This versatile herb is also known for curing stomach aches, assisting in weight loss and spicing up simple recipes. Make this superfood the star of the show with these three simple recipes.
+ Chickpeas and tomatoes
+ Parmesan and pasta
+ Honeydew and milk
CHICKPEA-MINT SALAD EASY
10 MINUTES SERVES
LEMON-MINT FETTUCINE EASY
WHAT
MELON-MINT SHAKE EASY
5 MINUTES SERVES
WHAT
1 tablespoon honeydew, cubed 1-2 sprigs mint
½ cup milk or almond milk
HOW
1 can Garbanzo beans ½ cup grape tomatoes, sliced ½ cucumber, chopped ¼ cup onion, chopped
WHAT
1 small handful fresh mint leaves, chopped 3 tablespoons olive oil 1 tablespoon fresh lemon juice Salt and pepper
HOW 1
COMBINE tomatoes, cucumbers, onions and
1 box fettucine pasta 3 ounces Parmesan cheese 2 tablespoons fresh lemon juice
1
COOK pasta for 8-10 minutes, following directions on box. 2
3
MIX in mint.
3
in blender.
4
2
DRIZZLE salad with olive oil.
5
SEASON with salt, pepper and fresh lemon
BLEND honeydew, milk and mint
POUR into glass and garnish with mint leaves.
juice to taste.
½ cup fresh mint leaves, torn 1 tablespoon olive oil
HOW
garbanzo beans in medium bowl.
1
20 MINUTES SERVES
DRAIN and reserve one cup of cooking water.
MIX pasta with cooking water, Parmesan cheese, lemon juice and mint leaves. 4
DRIZZLE with olive oil.
5
GARNISH with additional Parmesan cheese.
NU.SPOONUNIVERSITY.COM |7
5
2
3
1 4
PHOTO BY LILY ALLEN
Mind your manners Because nothing is more embarassing than accidentally using your boss’s bread plate By Josh Inwald
8|
FORKS always go to the left of the plate. The salad fork goes on the outside and the dinner fork on the inside.
3
KNIVES go to the immediate right of the plate, with spoons to their right. 4
2
GLASSES, both water and wine,
go in the upper right hand corner above the plate. The water glass is placed closer to the plate, with the wine glass to its right.
NAPKINS go on the plate (for formal occasions) or under the knife (for more laid-back meals). 5
CENTERPIECES are optional, but something as simple as a bowl of fruit can make a drab table shine.
I DEFINITELY HAVE THE SALAD FORK DOWN. THE REST OF THE SILVERWARE IS ... A LITTLE CONFUSING. — VIVIAN, PRETTY WOMAN
PHOTO BY LILY ALLEN
From corporate functions to a casual lunch with friends, etiquette is always important. Whether you’re setting a table or just trying to figure out which fork you should be using, we’re here to help with this basic guide to the finer details of dining with style.
1
FEED
Melon 101 The ins and outs of summer’s favorite fruit By Isabelle Carter
Melon is the champion of versatility. From sweet desserts to savory appetizers (think prosciutto-wrapped cantaloupe), its light refreshing flavor opens up hundreds of possible pairings. However, if you want to keep things simple, there’s nothing better than a slice on its own to launch you into that warm weather state of mind.
WATERMELON, FETA AND MINT SALAD EASY
15 MINUTES SERVES
WHAT
1 cup watermelon, cubed ¼ cup crumbled feta ¼ cup mint leaves, chopped 1 tablespoon olive oil 1 tablespoon lemon juice 1 teaspoon lemon zest Salt and pepper
HOW TO CUT A MELON
HOW 1
PLACE melon, feta and mint in medium-sized bowl. 2
TOSS with oil, lemon juice and zest. 3
SEASON with salt and pepper to taste.
tip make sure to cover with saran wrap immediately after cutting to keep from going bad.
1
Begin with a heavy, not-too-shiny melon. If it’s shiny, it’s not ripe.
2
PHOTO BY ALEX FURUYA, ILLUSTRATIONS BY KYLE HANCHER
Starting from the stem end, cut the melon in half.
3
Once the melon is cut in half, cut both halves into quarters.
4
Slice each quarter into 1-inch thick wedges. SUCCESS TO ME IS HAVING 10 HONEYDEW MELONS AND EATING ONLY THE TOP HALF OF EACH SLICE. — BARBARA STREISAND
NU.SPOONUNIVERSITY.COM |9
LIVIN’ LA VIDA FRESCA Keep it fresh with these fruity drinks. By Carla Garcia
Spring has officially sprung. Gone are the days of warming your hands with a Starbucks latte or huddling by your dorm room heating vent with a steaming cup of tea. Instead, quench your thirst with an agua fresca – a light, sweet Mexican beverage that will turn winter into a distant memory.
MANGO GINGER
TIP 10 |
“ACCIDENTALLY” ADD SOME RUM INTO THE MIX.
WATERMELON LIME
FEED
MANGO GINGER EASY
2 HOURS SERVES
WHAT
2 large mangoes, peeled, pitted and cubed 2 pieces fresh ginger, peeled 4 cups water 3 tablespoons sugar 4 tablespoons lime juice HOW 1
PURÉE mangoes, ginger and 2 cups water in blender until smooth. 2
STRAIN into small pitcher.
3
STIR in 2 cups water, sugar and lime juice.
4
CHILL for 2 hours and serve with ice.
CANTALOUPE BASIL EASY
2 HOURS SERVES
WHAT
7 cups fresh cantaloupe, chopped ¹⁄³ cup lemon juice ¹⁄³ cup basil leaves, loosely packed 1 cup cold water
CANTALOUPE BASIL
HOW 1
PURÉE cantaloupe in blender until smooth.
2
STRAIN into small pitcher.
3
ADD lemon juice, basil and water.
4
STEEP at room temperature for 2 hours and
serve with ice.
WATERMELON LIME EASY
1 HOUR SERVES
WHAT
4 cups watermelon, seeded and cubed ¼ cup lime juice 3 tablespoons honey ¾ cup water Sliced lime and mint for garnish HOW
PHOTO BY LILY ALLEN, ILLUSTRATIONS BY MARIA FERNANDEZ-DAVILA
1
PURÉE watermelon in blender.
2
STRAIN into small pitcher.
3
STIR in lime juice, honey and water.
4
CHILL for 1 hour and serve with ice.
5
GARNISH with sliced lime and mint.
NU.SPOONUNIVERSITY.COM |11
WHAT’S YOUR PROBLEM? HERE’S THE ANSWER.
LOW-FAT
Not to be trifled with Heaven must be missing an angel (food). By Dana Balkin Delicious desserts don’t have to be loaded with fat and calories to taste great. This sweet, fluffy confection will have you sneaking bites straight out of the bowl. (We won’t tell.)
ANGEL FOOD TRIFLE ADVANCED
2.5 HOURS SERVES
WHAT
2 boxes instant vanilla pudding mix 1 store-bought angel food cake 1 container Cool Whip
3 bananas, sliced 2 packages strawberries, sliced
HOW 1
CUT angel food cake into ½ inch-thick strips and place them on their sides in trifle bowl, covering bottom as evenly as possible. 2
FOLLOW instructions on pudding mix box. Spoon pudding evenly atop cake layer. 3
SPOON roughly ¹⁄³ of Cool Whip
evenly on top of pudding layer (saving the other ²⁄³ for layers to come).
4
PLACE sliced bananas and strawberries on top of Cool Whip. 5
REPEAT steps 1-4 until Cool Whip layer is at or near top of bowl. 6
ARRANGE top layer of sliced fruit.
7
REFRIGERATE for 2 hours and eat within a few hours to prevent bananas from getting mushy.
PHOTO BY LILY ALLEN
NU.SPOONUNIVERSITY.COM |13
Cool as a cucumber Keeping it chill with cucumber and dill By Carl Pieri As temperatures rise, we crave entrées that can cool us down. If you’re bored with gazpacho but still want a refreshing spring dish, this chilled cucumber and dill soup is the perfect solution.
CUCUMBER SOUP EASY 40 MINUTES SERVES WHAT
5 medium cucumbers, peeled, seeds removed, coarsely chopped 1½ cups plain yogurt Juice of 1 lemon 1 clove garlic, minced ¼ cup fresh dill ¹⁄³ cup olive oil ¼ cup parsley Salt and pepper HOW 1
PLACE cucumbers, yogurt, lemon juice, garlic, dill, olive oil and parsley in blender and blend until mooth. 2
LEAVE in refrigerator until sufficiently chilled, around 30-45 minutes. 3
SEASON with salt and pepper to taste.
14 |
PHOTO BY MONICA CHENG
LIGHT OPTION
SOLUTION
LE
FT
E OV
RS
FROM TAKEOUT TO TOP CHEF Because your leftover rice deserves a second chance By Isabelle Carter You’ve ordered your standard Sunday night Chinese food and shamelessly eaten everything besides those extra cartons of white rice. We’ve all been there. This time, instead of throwing it out, use it to make a whole new meal.
LEFTOVER CHINESE FOOD FRIED RICE EASY
25 MINUTES SERVES
WHAT
1 egg 1 container leftover rice 1 8-ounce chicken breast, cubed 2 teaspoons soy sauce ½ teaspoon sugar or honey 1½ cups diced veggies, such as asparagus, carrots, broccoli or snap peas 1 teaspoon ginger, minced 1 teaspoon garlic, minced 1 tablespoon canola oil Salt and pepper HOW 1
WHISK egg until fluffy and pour into large oiled pan on medium heat. 2
LET egg cook for 10 seconds, then slowly scramble. 3
SAUTÉ chicken in one tablespoon oil in separate pan. 4
ADD oil and stir-fry vegetables in first pan.
5
PHOTO BY ALEX FURUYA
tip skip the chicken and substitute tofu for a vegetarian option.
ADD ginger and garlic and stir fry until aromatic. 6
ADD chicken and rice, using spatula to break up and spread out any clumps. 7
ADD soy sauce and sugar, tossing to coat.
8
STIR-FRY until golden brown and season with salt and pepper to taste.
NU.SPOONUNIVERSITY.COM |15
TE
CH
NI
QU
E
PHOTO BY LILY ALLEN, ILLUSTRATIONS BY MARIA FERNANDEZ-DAVILA
CRACKING THE CODE The perfect omelette is within reach. By Josh Inwald Omelettes have a reputation as the go-to dish for those who don’t actually know how to cook. But as any of us who have ever had to switch to scrambled eggs halfway through the flipping process knows, they’re deceptively tricky, (especially for first-time chefs). Use these tips for fluffy, flavorful omelettes that will never disappoint.
TRY THIS:
PANCETTA, KALE AND RED PEPPER OMELETTE EASY 15 MINUTES SERVES WHAT
1
Always use butter or oil (not cooking spray) to coat the skillet so that your omelette doesn’t stick.
2
Soak the eggs in warm water before cracking to lessen the cooking time. This will make a softer omelette.
3
When whisking your eggs, use a fork instead of a whisk to prevent aeration, which creates bubbles and leads to uneven cooking.
1 tablespoon olive oil 1 ounce pancetta, chopped 3 kale leaves, stems removed and roughly chopped ¼ cup red pepper, seeded and chopped 3 eggs, beaten 2 ounces fresh mozzarella HOW 1
ADD oil to large skillet and sauté pancetta, kale and peppers for 3 minutes on medium heat. 2
ADD eggs to skillet and stir briefly with spatula. 3
WAIT 3 minutes to let the edges of the eggs cook, using spatula to shape them. 4
Cook omelette toppings before adding the eggs to ensure none of the extras are still raw. This is especially important for raw meats like bacon. 16 |
5
Be patient: give your omelette time to set, waiting until the top appears mostly solid before flipping. For uniform cooking, flip it only once.
6
Only add salt to your omelette after it’s cooked to avoid denaturing (breaking down) the egg proteins.
4
LOOSEN the edges of omelette and flip. Once all liquid is cooked, fold in half. 5
MELT mozzarella on top of omelette for 30 seconds.
SOLUTION
O N-T H E- G O
Wrap It Up A roll-up on the run for the time-pressed student By Carla Garcia As college students, we don’t have time for fussy lunches. We need meals that can go where we go and that can keep us energized through a long day of classes. Packed with veggies and spices, this flavorful chicken wrap is healthy, portable and delicious. Welcome to your new favorite recipe: green, grab-and-go and oh-so-good.
GREEK YOGURT CHICKEN WRAP MEDIUM
20 MINUTES SERVES
WHAT
1 cup plain Greek yogurt ½ teaspoon ground cumin ½ teaspoon ground coriander ½ teaspoon smoked paprika ⅛ head red cabbage, thinly shredded Handful cilantro, chopped 2-3 scallions, sliced
2 chicken tenders or strips Juice of ½ lime Salt and pepper 2 tablespoons olive oil 1 spinach tortilla ¼ avocado, thinly sliced Red onion, thinly sliced Red pepper flakes
HOW 1
WHISK Greek yogurt, cumin, coriander, paprika and ginger to make dressing.
2
TOSS cabbage, scallions and cilantro together in mixing bowl. 3
SEASON chicken with salt, pepper and lime.
4
HEAT oil in skillet over medium-high heat.
5
ADD chicken to skillet and cook for about 4 minutes on each side, until golden brown.
6
THINLY SLICE chicken and add to cabbage mixture. Add ½ cup dressing and toss filling ingredients together. 7
SPREAD 1 cup of filling along center of tortilla. Place avocado and red onion slices along length of filling and sprinkle with red pepper flakes. 8
FOLD sides of tortilla over filling, then tuck open ends under first fold. SLICE in half diagonally across middle.
PHOTO BY KIRBY BARTH
9
NU.SPOONUNIVERSITY.COM |17
NO H E AT
No-Bake, No Problem
They’re as easy as, well, pie. By Angela Lin
P
EASY
3 HOURS SERVES
LEMON SHORTBREAD CRUST WHAT
2 cups lemon or regular shortbread cookies, crushed 8 tablespoons unsalted butter, melted ⅛ teaspoon salt HOW 1
MIX all ingredients in a large bowl until butter and shortbread are fully incorporated. 2
PRESS into a 9-inch pie pan.
3
REFRIGERATE for 2 hours before
adding filling.
LEMON BLUEBERRY FILLING WHAT
1 14-ounce can sweetened condensed milk 2 8-ounce packages cream cheese, softened 1 teaspoon vanilla extract Zest and juice of 2 lemons 1 pint fresh blueberries HOW 1
BEAT cream cheese and vanilla extract in medium bowl until fluffy. 2
FOLD in condensed milk, lemon juice and zest until combined with spatula. 3
POUR filling into refrigerated crust and refrigerate for at least 2 hours. 4
18 |
GARNISH with blueberries.
PHOTO BY LILY ALLEN, ILLUSTRATIONS BY JOANNE LEE
ie: straightforward and comforting, this all-American comfort food is frequently associated with celebratory post-midterm binges, Sundays at Grandma’s house and warm, spice-scented bakeries. There’s no doubt that homemade pie is the best pie, but with midterms every other week, ain’t nobody got time for 90+ minutes of slaving away by the oven. These no-bake pies can be made over the stovetop or with no heat at all for those without easy access to a kitchen.
LEMON BLUEBERRY ICEBOX PIE
SOLUTION
CHOCOLATE PIE WITH CARAMEL PRETZEL CRUST 9 HOURS SERVES
EASY
CARAMEL PRETZEL CRUST WHAT
CHOCOLATE FILLING WHAT
1¾ cup pretzels, crushed ½ cup dark brown sugar 10 tablespoons unsalted butter, melted HOW 1
MIX all ingredients in large bowl until butter and sugar are fully incorporated. 2
PRESS into 9-inch pie pan.
3
REFRIGERATE for 2 hours.
HOW 1
2 cups half and half 1 cup sugar 1 egg 5 egg yolks cup cornstarch 7 ounces baker’s chocolate (unsweetened), chopped 2 teaspoons vanilla extract ½ teaspoon salt 4 tablespoons butter
MAKE YOUR OWN WHIPPED CREAM
MICROWAVE half and half and sugar on high until hot but not boiling. 2
WHISK cornstarch, eggs and
salt in medium saucepan until pale yellow. 3
POUR hot milk into egg mixture
in a slow stream, whisking to ensure eggs don’t scramble. 4
BRING egg and milk mixture
5
WHISK until filling is thick, about 5 minutes. 6
MIX in chocolate pieces, vanilla and butter until fully incorporated. 7
POUR into crust, cover with plastic wrap and refrigerate for at least 8 hours. 8
TOP with whipped cream.
to a simmer over medium heat, making sure to whisk constantly.
WHAT
HOW
2 cups heavy cream 2 tablespoons sugar 1 teaspoon vanilla
1
COMBINE all ingredients in a medium mixing bowl.
2
WHISK until firm peaks form.
3
USE immediately and keep refrigerated.
COCONUT LIME CREAM PIE EASY
9 HOURS SERVES
GRAHAM CRACKER CRUST WHAT
¾ cups graham crackers, crushed 6 tablespoons unsalted butter, melted ¼ cup sugar ⅛ teaspoon salt HOW 1
MIX all ingredients in a large bowl until butter and sugar are fully incorporated. 2
PRESS into a 9-inch pie pan.
3
REFRIGERATE for 2 hours.
COCONUT LIME FILLING WHAT
1 14-ounce can coconut milk 1 cup half and half ¾ cup sugar 1 egg 5 egg yolks ¾ cup sweetened, dried coconut ½ teaspoon salt 1 teaspoon vanilla extract 1 teaspoon coconut extract (optional) cup cornstarch 4 tablespoons butter Zest and juice of 3 limes
HOW 1
MICROWAVE milk, half and half and sugar on high until hot but not boiling. 2
WHISK cornstarch, eggs and salt in medium saucepan until pale yellow. 3
POUR hot milk into egg mixture in a slow stream, whisking to ensure the eggs don’t scramble. 4
ADD shredded coconut to milk and egg mixture and bring to a simmer over medium heat, making sure to whisk constantly. 5
MIX in vanilla, lime zest, lime juice and butter until fully incorporated. 7
POUR filling into crust, cover with plastic wrap and refrigerate for at least 8 hours. 8
I DON'T WANT TO SPEND MY LIFE NOT HAVING FOOD GO INTO MY PIE HOLE. THAT HOLE WAS MADE FOR PIES. — PAULA DEEN
WHISK until filling is thick, about 3-4 minutes.
6
TOP with whipped cream and fresh lime zest.
NU.SPOONUNIVERSITY.COM |19
F O Y T N LE
P
H S I F A E S E H T IN
s est season b e h t e r a summer at their Spring and Most varieties are re d. So what a . le a s n for seafoo o be me nd likely to there and catch so a t s e h s e r f out g for? Get seafood! you waitin succulent
BY KAI HUANG PHOTOS BY LILY ALLEN
20 |
BREADED
TROUT NU.SPOONUNIVERSITY.COM |21
COCONUT
SHRIMP CEVICHE
22 |
BREADED
COCONUT
SHRIMP
TROUT MEDIUM
CEVICHE
15 MINUTES SERVES
2 tablespoons unsalted butter 1 egg 2 tablespoons water ½ cup flour ½ cup seasoned breadcrumbs 2 8-ounce trout fillets 1 teaspoon parsley 1 lemon Salt and pepper
1
MEDIUM
BEAT water and egg together to
make egg wash. 2
MELT butter in large skillet over medium-high heat.
60 MINUTES SERVES
1½ pounds shrimp
1
BOIL salted water in large pot.
½ red onion, diced
2
ADD shrimp and turn off heat,
2 small jalapeño peppers. diced
poaching for 3-5 minutes until shrimp is light pink.
3
½ cup red bell pepper, diced
3
DRAIN shrimp and let cool.
4
4
2 tablespoons scallions, minced
SLICE shrimp in half lengthwise.
SEASON fillets with salt and pepper to taste. DREDGE fillets in flour then dip
in egg wash.
COAT fillets in breadcrumbs, shaking off any excess. PLACE fillets in pan and cook
1½ cup coconut milk
until golden brown, flipping after 3-4 minutes. 7
¼ cup fresh cilantro, chopped Salt and pepper
REMOVE fillets from pan.
8
FISH There are plenty of fish in the sea, but you don’t necessarily want to eat all of them. We’ll help you find the keepers.
SEASON with salt and pepper
to taste. 7
TOSS shrimp in mixture and refrigerate for 30 minutes. GARNISH with remaining
cilantro.
CHECK THE FLESH
KNOW THE SEASONS
Fresh fish and oysters should be well-colored and have firm flesh that has some bounce when pressed. If it looks flaky or gray, it has been in the display case for too long.
Seafood, like most produce, has certain peak seasons. Be sure to check if what you are looking for is in season to ensure that you’ll find fresh and affordable seafood.
CHECK THE SKIN
KNOW YOUR FISHMONGER
If the skin is dry or faded on a piece of fish, the fish is not fresh. Also, any scales should not be sticking up or dried out.
CHECK FOR ICE Frozen fish is often the only thing within a college budget, but that doesn’t mean you have to sacrifice quality. Good frozen fish should have no dry spots or discolorations. Ice crystals or any liquid in the package are signs of improper freezing or unintended thawing that can ruin the fish.
I'M HAVIN' FISH TONIGHT! — BRUCE, FINDING NEMO
6
8
GARNISH with parsley, lemon zest and lemon wedges.
FINDING THE RIGHT
COMBINE coconut milk, red onions, lime juice, scallions, bell pepper and 2 tablespoons cilantro.
½ cup lime juice
5 6
5
Chances are high that whatever seafood you buy will cost more than other meats. If you eat seafood often, it’s a good idea to find a reputable fishmonger to buy from instead of your neighborhood grocery store. They often have more variety and fresher products.
NU.SPOONUNIVERSITY.COM |23
Whether you’re planning on spending your vacation on the beach or in the office, we know you’ll find time for a little festivity. We’ve collected a few picnic-ready recipes that are guaranteed to make you the life of the party.
24 |
SPRING IS NATURE'S WAY OF SAYING "LET'S PARTY!" — ROBIN WILLIAMS
THE STARTER
CHINESE LETTUCE CUPS Lettuce entertain you. By Mai Morsch Petite, pretty and delicious, lettuce cups are a staple at some of our favorite Chinese restaurants. This DIY version is great to pass around at parties as an appetizer or paired alongside rice as a main course.
35 MINUTES SERVES
1 tablespoon canola oil 1 pound ground chicken (preferably dark meat, room temperature) 1 yellow onion, finely diced 4 cloves garlic, minced 2 tablespoons fresh ginger, peeled and minced 1 large carrot, peeled and finely diced
Âź cup hoisin sauce 1 head bibb or romaine lettuce, leaves separated 3 scallions, finely sliced Lime wedges and cilantro for garnish Salt and pepper Sriracha (optional)
1
HEAT oil in large, heavy skillet set over medium-high heat. Add chicken, pinch of salt and black pepper.
7
2
COOK and stir often to break up until no longer pink, 10-15 minutes.
8
3
TRANSFER chicken onto plate with slotted spoon. Discard remaining oil and wipe out skillet.
9
4
lime wedge.
PLACE skillet back on heat and coat
bottom with oil. 5
ADD onion, garlic and ginger. Cook until
the mixture begins to soften. tip for a simple vegetarian swap, add a cup of chopped water chestnuts with the carrots and skip the chicken altogether.
ADD cooked chicken to skillet with vegetables along with hoisin sauce and Âź cup water. COOK another 3 minutes until liquid starts to evaporate. ADJUST seasoning to taste. Serve mixture in lettuce cups. 10
GARNISH with cilantro, scallions and
11
SERVE with extra hoisin sauce thinned with a bit of water or sriracha.
6
ADD carrots and pinch of salt. Cook until carrots are tender, 10 minutes.
NU.SPOONUNIVERSITY.COM |25
THE ENTREE
Because everything tastes better on a stick By Luke Miller One of the best things about the return of warm weather is grilling. That tantalizing smell of burgers and steaks roasting on a searing hot grill is enough to make anyone’s mouth water. This year, try something new that’s beautiful, bite-sized and equally tasty – kebabs, loaded with fresh, in-season vegetables and hearty steak, chicken and shrimp. Once you try these, you’ll never want to go back to burgers. 26 |
tip if you don’t have access to a grill, use a cast-iron grill pan on medium-high heat.
STEAK
SHRIMP
PREP 3½ HOURS, COOK 10 MINUTES
VEGGIE
PREP 1 HOUR, COOK 10 MINUTES
CHICKEN
PREP 45 MINUTES, COOK 15 MINUTES
PREP 2 HOURS, COOK 15 MINUTES
SERVES
SERVES
SERVES
SERVES
1 ½ pounds tri-tip steak, cut into 1-inch cubes
1½ pounds shrimp, peeled 2 cups pineapple, cut into 1-inch cubes 1 tablespoon red pepper flakes 2 tablespoons lemon juice ¼ cup olive oil Salt and pepper
1 cup zucchini, cut into 1-inch cubes 1 cup eggplant, cut into 1-inch cubes 2 bell peppers, cut into 1-inch cubes 3 Portobello mushrooms, quartered ¼ cup olive oil 1 tablespoon thyme, chopped 1 tablespoon rosemary, chopped 3 cloves garlic, minced Juice of ½ lemon Salt and pepper
1 ½ pounds boneless skinless chicken breast, cut into 1½-inch cubes 1 red onion, cut into eighths 1 red bell pepper, cut into 1-inch squares 1 green bell pepper, cut into 1-inch squares ¼ cup olive oil 1 tablespoon oregano, chopped 1 tablespoon rosemary, chopped 3 tablespoons lemon juice Salt and pepper
¼ cup olive oil 1 tablespoon soy sauce 1 tablespoon Worcestershire sauce 1 tablespoon parsley, chopped 1 tablespoon thyme, chopped 1 ½ cups button mushrooms 1 yellow onion, cut into eighths 3 potatoes, boiled and cubed Salt and pepper 1
MARINATE steak in olive oil, soy
sauce, Worcestershire sauce, parsley and thyme. Let stand for at least 3 hours. 2
1
MARINATE shrimp in olive oil, red pepper flakes and lemon juice. Let stand for 1 hour. 2
SKEWER shrimp and pineapple and season with salt and pepper. 3
GRILL on medium-high heat until
shrimp is fully cooked. Season with salt and pepper to taste.
SKEWER meat and vegetables and
season with salt and pepper. 3
GRILL on medium-high heat until steak is cooked to desired doneness. Season with salt and pepper to taste. YOU KNOW, I DON'T THINK THEY HAVE ENOUGH MEATS ON STICKS. — MARY, THERE'S SOMETHING ABOUT MARY
1
MARINATE vegetables in olive oil, thyme, rosemary, lemon juice and garlic. Let stand for about 30 minutes. 2
SKEWER and grill on medium-high heat. Season with salt and pepper to taste.
1
MARINATE chicken in olive oil, oregano, rosemary and lemon juice. Let stand for 1-2 hours. 2
SKEWER chicken and veggies and season with salt and pepper. 3
GRILL on medium-high heat until chicken is fully cooked. Season with salt and pepper to taste. NU.SPOONUNIVERSITY.COM |27
Dips so good you’ll want to trade in that chip for a spoon. By Mai Morsch Can you imagine showing up at a party with chips and vegetables and nothing to dip them in? Honestly, we’re embarrassed just thinking about it. Step up your dip game with these three recipes that will put Tostito’s salsa to shame.
GREEN ONION TZATZIKI 10 MINUTES SERVES
1 cup Greek yogurt 2 tablespoons extra virgin olive oil, plus more to drizzle ¼ cup green onions, finely sliced 1 small cucumber ¼ cup parsley, finely chopped 3-4 cloves garlic, minced 2 tablespoons dill, finely chopped 2 teaspoons fresh lime juice 1 teaspoon sherry vinegar Salt and pepper 1
CUT cucumber in half lengthwise and
½ white onion, chopped ½ bunch cilantro, stems removed 1-2 serrano chiles, stems removed, seeded and chopped Juice of 2 limes Salt and pepper 1
BLANCH broccoli in salted boiling water until tender but still a vibrant green. 2 3
GRATE cucumber and squeeze out
excess liquid. 3
ADD cucumber and all other ingredients
to bowl and whisk until combined. 4
COVER and refrigerate for several hours or overnight to let flavors meld. 5
ADJUST lime, salt and pepper to taste. Drizzle with olive oil.
DRAIN broccoli once cool.
4
PULSE broccoli and remaining ingredients in food processor or blender until smooth.
BEET HUMMUS
scoop out seeds. 2
REMOVE broccoli with slotted spoon into
ice bath.
20 MINUTES SERVES
4 medium beets, cooked, peeled and cubed 2 tablespoons tahini Juice of ½ lemon 1 clove garlic, chopped 1 teaspoon cumin Salt and pepper 1
BROCOMOLE 20 MINUTES SERVES
2 bunches broccoli 1 avocado 3 cloves garlic, chopped 28 |
COMBINE all ingredients in food processor or blender and pulse until smooth. 2
ADJUST lemon juice, salt and pepper to taste. 3
SERVE immediately or store in refrigerator for up to 3 days.
THE SIDES
SALADS Move beyond leafy greens. By Luke Miller If you’re of the opinion that salads have no place at a party, we get where you’re coming from. The typical wilted iceberg lettuce with just a few cherry tomatoes just looks offensive when it’s lined up next to a bounty of crowd pleasing options, but these salads are so much more than that. With vibrant, eye-catching colors and bold colors to match, they’re sure to be the first thing that your guests reach for on the table.
SUMMER AVOCADO
SPANISH POTATO
10 MINUTES SERVES
2 cups grape tomatoes, halved 1 yellow bell pepper, ½-inch diced 1 15-ounce can black beans, drained and rinsed ½ cup red onion, diced 2 jalapeno peppers, minced 1 teaspoon lime zest Juice of 2 limes ¼ cup olive oil 1 teaspoon garlic, minced ¼ teaspoon ground cayenne pepper 2 ripe avocados, peeled and ½-inch diced Salt and pepper 1
COMBINE tomatoes, lime zest, beans, onion, jalapeno peppers and yellow pepper in bowl.
35 MINUTES SERVES
1 ½ pounds red-skinned potatoes, quartered ¼ cup pimientos, chopped cup celery, chopped 3 tablespoons parsley, chopped 2 tablespoons sherry vinegar 2 tablespoons mayonnaise 2 teaspoons olive oil ½ teaspoon smoked paprika Salt and pepper 1
BOIL potatoes until tender, about 10 minutes. Drain and cool. 2
MIX mayonnaise, pimientos, potatoes, celery, parsley, sherry vinegar, olive oil and paprika in bowl. 3
SEASON with salt and pepper
to taste.
2
MIX lime juice, salt, pepper, garlic, cayenne pepper and olive oil. Pour mixture over vegetables and toss. 3
COMBINE cubed avocados with vegetable mixture 5-10 minutes before serving. 4
SEASON with salt and pepper to taste. Serve salad at room temperature.
NU.SPOONUNIVERSITY.COM |29
They say fruit is nature’s candy, but if you’re spending all your time eating apples and bananas, you’re missing out on some sweet opportunities. Get adventurous, and experience the exotic flavors and textures of these lesser-known fruits. RECIPES BY ASHLEY GILMORE
30 |
PHOTOS BY LILY ALLEN
ILLUSTRATIONS BY ALI TOMEK
Feel like a star with this spectacularly shaped fruit whose flavor is somewhere between an apple and a grape. Stick a few slices in the oven for a fruit chip unlike any other.
EASY 2 HOURS SERVES 2 starfruits 2 cups water 1 cup sugar 1
CUT starfruit into even, thin slices and remove seeds. 2
BOIL water and sugar in pot until sugar is dissolved. 3
ADD starfruit and remove pot from heat. Let stand for 15 minutes. 4
PREHEAT oven to 200ยบF.
5
STRAIN starfruit slices and spread evenly on baking sheet. 6
BAKE for 1 hour or until chips are dry.
NU.SPOONUNIVERSITY.COM |31
The kumquat is like a cherry tomato-orange hybrid: the perfect poppable citrus. Introduce this fruit into your diet with this simple salsa that pairs well with steaks or seafood.
EASY
1 HOUR SERVES
2 cups kumquats, halved ½ cup red onion, chopped ¼ cup cilantro, chopped ¼ teaspoon red pepper flakes 3 tablespoons olive oil Cayenne pepper Salt 1
COMBINE all ingredients in large bowl. 2
ADD pinch of cayenne pepper and salt to taste. 3
SET aside for 1 hour to let flavors blend.
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If we could eat passion fruit every day, we would. It’s tangy, fragrant and tastes sort of like an upscale salon. This simple but exotic twist on a beloved dessert will totally impress your friends at your next dinner party.
MEDIUM
1 HOUR SERVES
3 apples, quartered and sliced 2 passion fruits 3 tablespoons butter 2 tablespoons sugar ½ teaspoon cinnamon ¼ teaspoon salt 3 cup uncooked rolled oats ¼ cup all-purpose flour Vanilla ice cream for serving 1
PLACE apples into ramekins or medium-sized baking dish. 2
SCOOP passion fruit seeds onto
apples. 2
MIX all other ingredients together until mixture is a crumbly texture. 3
TOP fruit with dry mixture and bake until golden brown and crispy. 4
SERVE with scoop of ice cream
on top.
NU.SPOONUNIVERSITY.COM |33
Be Cheap RICH BY CARL PIERI
We tend to think that eating at the best restaurants in Chicago means breaking the bank. The truth is, if you know where to look, you can find amazing food that fits any budget. These spots range from casual to formal and span a wide range of cuisines. And as more restaurants and chefs start catering to less expensive tastes, there has never been a better time to eat well for less money.
SMOQUE 3800 N PULASKI RD TUE-THU 11AM-9PM FRI-SAT 11AM-10PM SUN 11AM-9PM Praised by everyone from Guy Fieri to the Michelin Guide, Smoque BBQ has the best, most authentic barbecue recipes from all over the country under one roof on Pulaski. Despite being a commonly cited Chicago foodie favorite, its prices are much more in line with a down-home BBQ joint than a trendy small plates establishment. Particularly beloved is its tender brisket, which is smoked for 14 hours before it ever reaches your $10 plate.
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RICKSHAW REPUBLIC 2312 N LINCOLN AVE TUE-FRI 5PM-10PM SAT 12PM-10PM SUN 12PM-8PM Rickshaw Republic takes you on a tour of street cart recipes from all over Indonesia. Choose between more familiar chicken lemongrass recipes to egg-stuffed fried fish cakes for more adventurous eaters. Although Rickshaw’s prices might not be street food cheap, with large portions at around $11 a dish, they’re still college-student friendly.
PHOTOS COURTESY OF RICKSHAW REPUBLIC AND CINDY TRIM
EAT
PLEASANT HOUSE BAKERY 964 W 31ST ST MON-THU 11AM-9PM FRI-SAT 11AM-10PM SUN 10AM-8PM This bakery does modern comfort food right with handcrafted savory pies, created with high quality meat and fresh produce. Be sure to try the classic steak and ale pie, or spice things up with the more unconventional Chicken Balti, which includes fresh-ground curry spices. All the pies run around $8.
CAFE VERSAILLES 4102 N PULASKI AVE MON-FRI 9AM-10PM SAT-SUN 7:30AM-10PM From kiwi to pistachio, this place’s crepe flavors will blow your mind for no more than $10. If you’re looking to go in the savory direction, their fresh salads shine as well.
BENJYEHUDA
SPACCA NAPOLI 1769 W SUNNYSIDE AVE TUE-THU 11:30AM-3PM, 5PM-9PM; FRI 11:30AM-3PM, 5-10PM; SAT 11:30AM-10PM SUN 12PM-9PM Spacca Napoli was born after Jonathan Goldsmith traveled across Italy in 2004, learning the art of the perfect pizza. Today, we can all have a taste of that delicious journey in the form of traditional Neapolitan pizzas fired in the brick oven of this unpretentious, extremely popular Ravenswood staple. A standard pizza (easily split between two people) will run you around $15, so there’s really no reason to suffer through Papa John’s ever again.
D’CANDELA 4053 N KEDZIE AVE MON-THU 11:30AM-9:30PM; FRI-SAT 11:30AM-10:30PM; SUN 11:30AM-9PM A casual BYOB known for its great service, this hole in the wall features a long menu packed with Peruvian classics like empanadas and the the particularly popular crispy rotisserie chicken with spicy green aji. With most menu items running somewhere between $7-10, D’Candela and a bottle of wine makes for ideal Friday night out (or in — they’re on Grubhub!) with friends.
212 W VAN BUREN MON-FRI 10AM-3PM Trying to find good lunch in the Loop that doesn’t break the bank is often futile, but BenjYehuda is the exception to the rule. This joint’s claim to fame is moist flavorful falafel, served with other Mediterranean salads and veggies in convenient to-go boxes for under $10. Making use of the naturally vibrant colors of Mediterranean cuisine, these lunches look almost as good as they taste.
DEL SEOUL 2568 N CLARK ST MON-THU 11:30AM-9:30PM FRI-SAT 11:30AM-10PM SUN 11:30AM-9PM A family owned business that honors the traditions of Korean street food, this restaurant is well known for its kalbi tacos and bento box dinners. Most items on the menu run about $10 or less.
NU.SPOONUNIVERSITY.COM |35
KEEP YOURSELF ALIVE.
Better Butter Spread the love. By Luke Miller It’s honestly heartbreaking that allergies prevent some people from experiencing the wonder that is peanut butter. Luckily for them, alternative butters are becoming more popular and the options for peanut-free diets just keep getting better. Check out a few of our favorites.
SUNFLOWER
SOY
This unconventional butter made from toasted sunflower seeds is a surprisingly solid back-up to more traditional flavors. It tastes like sunflower seeds, bringing a saltier, savory twist to your favorite snacks. High in fiber and protein, sunflower butter is a smart staple for all peanut-free diets.
Made from soybeans, this butter is a great alternative for people with nut allergies who still crave their nutty fix. With the same amount of protein and half the saturated fat found in peanut butter, you’re more than covered on the nutritional front. TRY WITH RASPBERRY JAM.
PHOTO BY LILY ALLEN, ILLUSTRATIONS BY ASHLEY WU
TRY WITH BANANAS.
ALMOND
CASHEW
Almond butter might be peanut butter’s closest relative. The two are similar in nutritional content, and almond butter can take the place of peanut butter in many recipes. They’re not identical, since almond butter contains more vitamin E, magnesium and iron, giving it some bonus antioxidant properties and allowing it to facilitate oxygen transport throughout the body.
A close relative to peanut butter, cashew butter has a thinner, smoother texture. Although it doesn’t contain as much protein as traditional peanut butter, it compensates with high amounts of iron, copper and phosphorus. Additionally, all of the fat in cashew butter is unsaturated, so you can eat it non-stop and only sort of hate yourself.
TRY WITH STRAWBERRIES.
TRY WITH BLUEBERRIES.
COOKIE For a sweeter option, cookie butter is a spreadable peanut-free choice that will turn your PB&J into a decadent dessert. Basically just mashed up gingerbread cookies, there's nothing not to love and we won't judge you for eating it directly out of the jar. TRY WITH VANILLA ICE CREAM.
NU.SPOONUNIVERSITY.COM |37
DITCH THESE DRINKS When it comes to these healthy beverages, what’s on the bottle doesn’t match what’s in it. By Dana Balkin and Eilis Lombard College students love to think we can get all our vitamins and minerals in one bottle. Unfortunately, a lot of our favorite “healthy drinks” don’t live up to the claims their manufacturers make: they’re actually packed with calories, sugar and concerning additives. Next time you find yourself reaching for one of these beverages, think about swapping it out for some good old H2O.
VITA COCO
POM WONDERFUL
CLAIM Vita Coco is supposedly super
CLAIM POM has been hailed as a
hydrating due to coconut water’s naturally high potassium and magnesium levels.
TRUTH Independent health product
testing firms have found that the contents of these celebrity-endorsed boxes don’t live up to their nutrition labels. It turns out that the sodium and magnesium amounts (both crucial to hydration) are significantly lower than listed. Plus, for those ignoring water in favor of Vita Coco, you’ll find that those 60 calories per box start to add up.
miracle cure-all that can “improve blood flow and heart health” as well as prevent prostate cancer.
TRUTH The FDA has revealed that most
of the studies testing POM were too small or too short to actually substantiate these claims. Plus, while pomegranates might be a superfood in raw form, juicing them removes all the fiber, calcium and vitamins C and K. What’s left? Once again, a lot of sugar and calories.
NAKED CLAIM The PepsiCo product claims to use “only what nature gave us,”
highlighting the various fruits and veggies packed into a single bottle with “no sugar added.”
TRUTH If you’ve ever doubted Naked’s claim to health drink status, then you’re
in good company. In a 2011 lawsuit, the California court system forced Naked to remove the words “all natural” from its bottles after it was revealed that their beverages contain synthetic ingredients like calcium pantothenate and genetically modified soy.
VITAMIN WATER
GATORADE
CLAIM It’s all in the name — this
CLAIM “Fuel for everyday athletes,”
“nutrient-enhanced water beverage” is allegedly the sweetest way for you to get your daily dose of vitamins, rejuvenate your body and fend off illness.
TRUTH With 32 grams of refined sugar,
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TRUTH While there is actually some
evidence that Gatorade can increase sports performance among extremely active athletes, it’s questionable how beneficial it is for your “everyday” workout. The ubiquitous lemon-lime flavor has 130 calories and 34 grams of refined sugar, which pretty much cancels out any benefits for those who don’t work out more than an hour a day.
PHOTOS BY LILY ALLEN
Vitamin Water is a lot closer to its other Coca-Cola relatives than you might want to believe. It’s essentially just sugar, water and a variety of potentially cancer-causing artificial colors. As for the vitamins, many of them are degraded in a prolonged liquid state or simply won’t be absorbed by your body.
this sports drink is supposed to enhance workout performance and rehydration by replenishing electrolytes lost in sweat.
PHOTOS BY ALEX FURUYA
NOURISH
1
2
3
4
Work your waffle Leggo that eggo and learn to love the dining hall waffle maker. By Stephanie Bernstein 5
We all know the dining hall waffle maker is a godsend on those days when nothing sounds appetizing, but are you making the most of this magical culinary tool? Here are five quick ways to improve your waffles. 1
CHEESY BACON
Take bacon bits from the salad bar and any cheese you can find to add to your batter. Make sure to cook the waffle until the cheese is oozing out. 2
CHICKEN AND WAFFLES
Add chicken tenders from the hot food bar to a plain waffle, top with maple syrup and enjoy your homemade Southern specialty.
WE NEED TO REMEMBER WHAT'S IMPORTANT IN LIFE: FRIENDS, WAFFLES, WORK. OR WAFFLES, FRIENDS, WORK. DOESN'T MATTER, BUT WORK IS THIRD. — LESLIE KNOPE, PARKS AND RECREATION
3
COOKIES AND CREAM
Add crushed Oreos from the ice cream bar to your batter. Cook and
top with a dollop of whipped cream. 4
PB&B
For a sweet treat, add banana slices to each pocket of waffle batter. Top with a spoonful of peanut butter and some more banana slices. 5
DOUBLE CHOCOLATE CHIP
Add some decadence to your meal by adding chocolate chips to your batter. Top with Nutella or chocolate sprinkles for a chocoholic’s paradise.
NU.SPOONUNIVERSITY.COM |39
THE SCOOP ON SEEDS The compact super-snack By Simone Gerber Whether they’re adding some nutrition to baked goods or lending their crunchy texture to trail mix, seeds are a snacktime staple. Here are six versatile, nutrient-packed seeds that you need in your daily routine. 1
1
CHIA
GET YOUR FIX Add a scoop of chia to your yogurt. For a delicious breakfast pudding, mix Âź cup chia with 1 cup milk, 1 cup yogurt and a dash of maple syrup. 2
2
SUNFLOWER
A quarter cup of this common snack food has over 80 percent of your daily value of vitamin E, which has anti-inflammatory properties. Vitamin E also has the benefit of combatting free radicals that are known to cause cancer and all sorts of other nasty ailments. GET YOUR FIX Swap peanut butter for SunButter and sprinkle shelled seeds into salads.
3
3
HEMP
Listen up, vegetarians: hemp seeds contain all of the essential amino acids, making them a complete protein. Who needs meat when you can get 10 grams of protein out of a handful of hemp? GET YOUR FIX Add the seeds to smoothies and salads, or mix them into your chia seed pudding (see Chia). 40 |
PHOTO BY LILY ALLEN
A single ounce of these babies contains about a third of your recommended daily intake of manganese, magnesium and phosphorus to strengthen bones and aid metabolic processes, plus 11 grams of fiber. All these benefits in under 150 calories make them a nutritional powerhouse in a tiny package.
NOURISH
4
SESAME
The sesame seeds that top your hamburger bun are probably its healthiest part. A quarter cup of sesame seeds provides over 1.5 times your daily value of copper, which is an essential growth nutrient. Even better, that quarter cup also has more calcium than an 8-ounce glass of milk. GET YOUR FIX Add sesame paste (sometimes called tahini) to pretty much anything. You can put it in soups, make it into sauces and even spread it on toast. The seeds themselves go well with salads and noodles or on fish and chicken.
4
5
5
FLAX
These trendy seeds are so hot right now. They’re known for being super high in antioxidents and omega-3 fatty acids, which are great for boosting brain function. Added bonus: these nutrient levels are maintained even during baking, leading to some crazy nutritious (and delicious) sweets.
6
GET YOUR FIX Add ground flaxseed to smoothies or yogurt, or stir whole seeds into muffins, pancakes and cookies. 6
PUMPKIN
A quarter cup of pumpkin seeds (also known as pepitas) has more than half your daily value of magnesium, which is essential for all of your body’s vital operations. To top it off, these seeds are rich in zinc, which assists in everything from proper sleep to healthy skin. GET YOUR FIX Bake whole seeds for 20 minutes at 375°F with your favorite seasonings (chili powder, cinnamon, cumin, etc.) for a crunchy snack, or throw some shelled seeds into salads and hearty baked goods. NU.SPOONUNIVERSITY.COM |41
NOURISH
Decoding your nutrition label Because the numbers on the box don’t always speak for themselves. By Sophie Jacob Now that we’re in college and (presumably) grocery shopping for ourselves, it’s time to understand what “eating healthy” really means. Sometimes deciphering the numbers on the side of your cereal box can feel harder than cracking the Enigma Code. Fear not; we have made it easy for you to master the art of translating nutrition labels.
CALORIES Most people think that
you have to eat minimal calories in order to be in shape. In reality, you just have to avoid empty calories, which are calories that come from foods that do not sustain you or fill you up. It’s best to focus on proteins and complex carbohydrates.
FATS Make sure to keep an eye out
tip
SODIUM Salt makes many foods taste
avoid anything with the word "hydrogenated" on the label.
delicious, but is best when consumed sparingly. With a recommended daily intake of 2400 milligrams per day, you should try not to eat more than 1000 milligrams in a serving.
CARBS Carbohydrates are vital to a
healthy diet, along with unsaturated fats and protein. Try to eat around 310 grams of carbohydrates per day, and aim for the complex carbohydrates (such as whole grains and fruit).
SUGAR The World Health Organization recommends 25 grams of sugar or less per day for the average 2000 calorie diet. Consider this next time you dive into a bowl of Cap’n Crunch, which contains almost half your daily amount (12 grams) in a ¾ cup serving.
OTHER NUTRIENTS Dietary fiber,
protein, calcium, iron, along with other vitamins are listed with their percent daily values based on the typical 2000calorie diet. Be aware that you might have to recalculate these daily values if you’re trying to lose or gain weight.
DID YOU KNOW? Your body actually needs fats in order to process vitamins A, D, E and K. Since they are all fat-soluble vitamins, they will pass right through you without providing any benefits if you don’t regularly consume some healthy fats. So go ahead, put some dressing on your salad. Just make sure you read the nutrition label first.
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HOW CAN YOU READ THIS? THERE'S NO PICTURES! — GASTON, BEAUTY AND THE BEAST
PHOTO BY LILY ALLEN
for the amounts of saturated fat and trans fat. If a product has more than 11-13 grams of saturated fat per serving, back away.
PHOTO BY EMMA DANBURY
PEACH GRANITA*
*Want the recipe? Check out nu.spoonuniversity.com