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Let's Talk About Food

Cardinal Eats is a campus publication about the one thing in life that we all love - food. We address the entire dining experience. From tasty recipes you’ll love, to the more serious ways that food impacts our lives, we want to open up a discussion about the most basic reflections of ourselves. Our food choices not only impact our lives, but also tell a story about who we are. Our team is composed of four writers, four marketers, one photographer, one web director and one finance director. Although small, we hope to bring you the best of Ames’ food. Cheers!

@cardinal__eats 2

Meat The Team Editorial Director and Co-Founder: Bethany Benes Marketing Director and Co-Founder: Ashley Jones Financial Director: Andrew Gassmann Web Director: Collin Nielsen Photography Director: Blake Lanser Social Media Director: Haley Allsop-Adams Marketer: Emily Kraemer Writers: Anuj Bag (not pictured), Teagan Fitzgerald, Sara Martin, Brock Rustin 3


Mac N’ Cheese and all the ooey gooey goodness (10 ) History of Mac & Cheese Macubana Our Favorite Mac & Cheese Recipes

Campus treats ( 28 ) The Tearoom Experience Dining Center Creations

Local Tastes ( 35 ) Best Kept Secrets of Ames Late Night Fixes

Food and US ( 45 ) The Obesity Problem Vegetarian Lifestyle

eating abroad ( 50 ) The Study Abroad Experience France Haiti Florence

Party Planning ( 58 ) Cinco De Mayo Perfect Picnic Packing

Recipes we love ( 65 ) Grab and Go Meatballs Fruit Smoothies Zesty Summer Salsa Ice Cream Sundaes Crockpot Chicken Curry Special thanks to Student Government for making this publication possible.


"We're starting a new tradition" Dear Readers, We are very excited to be presenting our first publication to you. As juniors and seniors in Public Relations, Marketing and Event Management neither of us imagined that we would begin a publication of our own during our time at Iowa State. Our years of experience working for other publications on campus led us to take this leap and fill a void in other campus publications. Those who were new to Ames would often ask us if there was a resource that discussed the food culture around town. After all, food is essential to our lives. After realizing a resource like this did not exist, we took it upon ourselves to begin a tradition that we hope will carry on long after our time


at Iowa State. This particular issue features some of our favorite recipes and places to eat in Ames. Our hope is that you’ll find something new in this magazine that fits your cooking style and will take it upon yourself to try it. Food reflects our culture, our interests and ourselves. With so many different cultures and ethnicities in Ames it seemed as if we were doing our town an injustice by not exposing these different expressions of ourselves. Take a look, and challenge yourself to try something new. We hope you enjoy!



"Bless this highly nutritional microwavable macaroni and cheese and the people who sold it on sale. Amen." -Kevin McAllister


The Beginning of Something Beautiful Words: SARA MARTIN Photos: BETHANY BENES

Maybe you’ve had a bad day, maybe you’ve been craving it, or maybe it’s just all you have in the pantry. Whatever the reason, there’s no denying the lovable nature of mac & cheese and all that it has to offer. This delicious comfort food has history that goes all the way back to the 14th century (that’s 1300-1400!). From neighborhood barbeque’s to a midnight snack, mac & cheese has got you covered. The Macaroni. The word itself is a Sicilian term for kneading dough forcefully. According to Clifford A. Wright, early macaroni-making techniques required kneading by feet for a long period of time (bet you’ve never been more grateful for modern technology). For a long time, noodles were rolled and stretched, akin to lasagna noodles. There’s a bunch of different 10

theories about who first made macaroni but, regardless of its maker, the first macaroni products were little balls of pasta dough and could be dried in flour for later use, or cooked in boiling water. As far as tubular macaronis go, they didn’t exist until after the 17th century. Now Cheese. It’s common in the United States, almost tradition, to use cheddar due to its fat content and amount of aging that allows it to be melted down into a creamy delectable sauce. The macaroni you probably remember from your childhood (or recent dinner; we don’t judge) is typically made with American cheese, making the dish overwhelmingly creamy, salty, and addicting. You can thank the emulsifiers that are in the cheese, for that smooth texture that glides over the palate. What about

during the olden days? Research and studies from The Smithsonian point to Parmesan as the top pick. Parmesan takes a little longer to ripen, but boy when it does. This cheese can be kept for months unopened and unrefrigerated. Parmesan lends a strong flavor and sharpness that is well paired with most pastas. So, what if we mix the macaroni noodles and the cheese? It’s believed that American president, Thomas Jefferson, brought “classic” American mac & cheese to Virginia from Italy and what better meal to serve at a state dinner than mac & cheese? The original mac was made as a “pie”, with homemade noodles - lasagna style, sandwiched in between slices of cheese and butter. Fast forward to the 1700s and you’ll find recipes that call for a bechamel sauce, macaroni

noodles, Parmesan cheese, and is then tossed in an oven and baked. Now, it’s typically made with short, curled noodles, cheddar cheese, butter, and milk and is whipped up on the stove as a classic staple for college students, alongside of ramen and caffeine. Canada wholeheartedly swallowed the macaroni and cheese trend after it was brought to them by British immigrants. Their most popular recipe includes a puff pastry lining and a couple hints of mustard and mace (which, contrary to popular belief, is NOT pepper spray but instead, a spice similar to nutmeg). In Switzerland, a similar dish has been created with macaroni, cream, cheese, and potatoes. Russian mac & cheese usually has a variety of different vegetables to add flavor and nutrition to the cheesy creaminess. Can’t wait longer than

ten minutes for your heart to be happy and your stomach full? No worries. Several companies have created packaged, consisting of dry noodles and a vibrant orange powdered cheese, and frozen macaroni meals, which are generally pre-made mac & cheese that has been packed and flash frozen. These can be rapidly heated in the microwave or combined on the stove top. Kraft foods, the most popular package brand of mac & cheese, got its start around the Great Depression. For 19 cents, a box could feed around four people and provide nutrients that were generally unattainable on due to cost. Different cultures and countries have variations on their styles of macaroni and cheese. Various options make it possible for those with dietary restrictions to enjoy as well; gluten-free,

lactose-free, and all natural and organic options are all available. The delectable dish can be made with different cheeses (Gouda, Swiss, and even goat), varying types of noodles and obscure add-ins and toppings. More recently, this food is being cooked onto pizzas, fried into little balls of cheesy happiness, or grilled in between bread like a grilled cheese. Macaroni and cheese is the ultimate timeless comfort food. After all this time, it’s made its home in people’s hearts and on our calendar as well. How will you be celebrating National Macaroni and Cheese Day on July 14th?



Macubana Words: BETHANY BENES Photos: BLAKE LANSER Mac-u-what? Owner, Herbert Dardano, named the business Macubana after their menu items. The names of the truck’s most popular items, the Mac Attack and the Cubano sandwich were fused together to create the name “Macubana”.

What’s deep fried, cooked in a truck and tastes like heaven? If you said Macubana’s delicious piece of paradise they call the Mac Attack, you’d be correct. The ultimate drunchie features macaroni and cheese made with a delectable combination of different cheeses and is deep fried to perfection. If that’s not enough to satisfy your taste buds, their savory sauces on the side bring a whole other flavor to the game. Choose from garlic aioli, chipotle ketchup, parmesan peppercorn and miso pesto. Herbert Dardano started Macubana in 2014 after collaborating with the owners of Café Beaudelaire who suggested selling fried macaroni and cheese. Macubana is an umbrella company of Café Beaudelaire where all of the food is prepared before it’s taken onto the truck. The Mac Attack is never frozen, so it always tastes nice and fresh. Dardano has been cooking since he was teenager and found it as an enjoyable hobby, “I’ve kind of always been cooking and involved with cooking, and Café B, I’ve cooked for five years there, so I figured why not give it a shot?” If you get the late

night urge for Macubana, Dardano will be happy to see you. His favorite time to operate the truck is around 1:20 a.m. to 2:15 a.m. when he is very busy from the bars closing. “One of my favorite parts is being able to interact with people and see that I’m kind of putting a smile on people’s faces, and that’s awesome, that kind of makes my day,” Dardano said. If macaroni and cheese isn’t your thing, Macubana has a variety of other items on the menu as well. Cuban sandwiches, Brazilian and veggie momos, gyros, empanadas and more items are available at the food truck and are just as tasty as their beloved Mac Attack. You can catch the Macubana truck on campus in between Carver and Beardsheer hall from 11 a.m. until 2 p.m. Monday through Friday, and on Stanton Avenue from 11 p.m. until 2 a.m. on Thursday through Saturday nights.

“I’m kind of putting a smile on people’s faces, and that’s awesome!” -Herbert Dardano, Owner



Sweet Potato Mac N' Cheese RECIPE: ANUJ BAG Photo: BLAKE LANSER Ingredients: Directions: 2 cups elbow macaroni 4 tablespoons butter, softened 3 tablespoons all-purpose flour 2 cups whole milk 1 teaspoon English mustard ½ teaspoon paprika 3 ounces feta cheese 1 ½ cups sharp cheddar, grated 4 fresh sage leaves Salt and pepper to taste

Preheat oven to 400 °F. Peel sweet potatoes and cut into 1 inch pieces. Boil sweet potatoes in medium pan for 10 minutes or until soft. Transfer to medium bowl and mash. In a saucepan, melt butter and add the flour. Whisk until smooth and take off heat. Whisk in milk and return to low heat, stirring occasionally until sauce becomes smooth again. Add the mustard and ¼ teaspoon of paprika. Cook the elbow macaroni according to package. Once cooked, add to the mashed potato mixture. Add the feta cheese to the sweet potato and pasta mixture, then add the white sauce and 1 ¼ cups cheddar. Put mixture into greased baking dish and top with remaining cheddar. Bake for 20-35 minutes. Serve garnished with sage leaves.


Spaghetti, Squash Style Ingredients: 1 large spaghetti squash Olive oil Salt and pepper Parchment paper or aluminum foil 1 jar of cheddar cheese sauce Bread crumbs optional: add in some veggies like broccoli or peas for additional nutrients


Directions: 1. Preheat your oven to 375 °F. Cut the squash in half, removing the seeds with a spoon. 2. Lightly coat the inside of the squash with olive oil, salt and pepper. Place on a baking sheet with parchment paper or foil, cut side down and roast for 40 to 50 minutes. 3. When the squash is finished it will flake out of the skin using a fork. Do so removing all of the flesh from the rind and into a bowl. 4. Mix with your cheese sauce and extra veggies if desired. 5. Place into a baking dish to heat through, top with bread crumbs and cheddar cheese.


Ingredients: 1 pound elbow macaroni 2 tablespoons butter 2 1/8 cups milk 1 pound grated cheddar cheese 1 pound grated Gouda cheese Salt and pepper to taste 2 large eggs 3 cups seasoned breadcrumbs Vegetable oil Marinara or alfredo sauce

Cook macaroni according to package. Drain and set aside. In a saucepan, melt butter over medium heat. Add flour into the butter and whisk. Cook for 2 minutes. Whisk milk into the flour mixture. Cook until the sauce thickens, about 2 minutes. Remove from the heat, add the cheeses, and stir until melted. Season with salt and pepper. Add sauce mixture to cooked macaroni. Pour the mac and cheese into a greased muffin tin and freeze for 2 hours. Beat eggs and 2 tablespoons milk together in a shallow bowl. Put breadcrumbs into another bowl. Dip the frozen macaroni clumps into the egg wash then into the bread crumbs. Heat the oil in a deep-fat fryer to 350 °F. Fry the macaroni clumps until they are golden brown, about 5 minutes. Serve hot with marinara or alfredo sauce for dipping.



White Cheddar Mac RECIPE: TEAGAN FITZGERALD Photo: BETHANY BENES Ingredients: 1 pound pasta of your choice 4 cups white cheddar cheese, grated ½ cup butter ½ cup flour 5 cups milk, heated Salt and pepper

Directions: 1. To create the sauce, melt the 2 tablespoons of butter. Add flour and then stir until the paste becomes bubbly. 2. Add in the milk and continue to stir until the sauce thickens. Bring to a boil. 3. Add salt, and pepper to taste. Lower the heat and stir for 2 or 3 minutes. 4. Cook pasta as directed on box. Once drained, return the pasta to the pot and pour sauce over noodles. 5. Stir in the cheese and it’s ready to eat.



Mac N' Cheese in a Mug RECIPE: BETHANY BENES Photo: BLAKE LANSER Ingredients: ¼ cup pasta ¾ cup water 4 tablespoons milk ¼ teaspoons cornstarch 4 tablespoons cheddar cheese Salt and pepper

Directions: Mix macaroni and water in a large mug and microwave for 3 1/2 minutes. After, strain water and add milk and cheese of choice. Stir until creamy, enjoy!


Mac N' Cheese Waffles


Ingredients: A waffle iron Your favorite mac and cheese recipe Non-stick cooking spray


Directions: 1. Prepare your favorite mac and cheese recipe and place into a greased baking dish. Place the baking dish into the freezer for 4 hours or overnight. 2. Preheat your waffle iron on the highest setting and then spray lightly with non-stick cooking spray. 3. Cut the mac & cheese into squares of your desired size. Working with one slab at a time, place it in the center of your pre-heated iron and close. Check after 5 minutes, and continue checking until iron cover opens cleanly and the mac n’ cheese has a golden brown crust. 4. Using a thin spatula, remove the waffle and place on a plate to serve.

Grilled Mac N' Cheese What happens when two of the world’s easiest dinners collide? You get grilled mac n’ cheese. Start by making your favorite mac n’ cheese recipe (it’s okay if it’s Kraft, we won’t tell). Toss it on two pieces of toast, add some extra cheese for even more flavor, and fry that baby up in a frying pan until both sides of the toast are crispy.


Baked Mac N' Cheese RECIPE: ASHELY JONES Photo: BLAKE LANSER INGREDIENTS: DIRECTIONS: 2 cups elbow macaroni 2 tablespoons butter 2 tablespoons flour 1 teaspoons dry mustard 1 teaspoons salt 2 ½ cup milk 2 cups shredded sharp cheddar


Prepare macaroni according to package. Drain. In medium saucepan melt butter. Stir in flour, mustard and salt. Blend in milk and cook, stirring constantly, until thickened and bubbly. Add 1 ½ cup cheddar; stir until melted. Combine macaroni and cheese sauce; mix well. Pour into greased baking dish and top with remaining cheese. Bake at 350 °F for 20 to 25 minutes or until hot and bubbly.


On, and Around, Campus Eating Food trucks, dining centers, a wide variety of local and chain restaurants – there are so many options when it comes to eating on and off campus. We’re here to make those indecisive moments easier and provide you with a quick guide to local food.





o e B r I m i s m m a Th s a H b S s o t t


Class is Served Words & Photos: TEAGAN FITZGERALD

Hidden within the basement of McKay hall, you’ll find a dining experience unlike any other. The Joan Bice Underwood Tearoom is often referred to as the “best-kept secret at Iowa State”, but let it be a secret no more. The “workers” you see roaming around the room are actually students enrolled in the hospitality management 380 class. The class meets for lecture three times a week and for laboratory twice a week. The Tearoom serves as a laboratory setting to the students, but also serves as a restaurant to others at Iowa State. Here, the servers, hostesses, chefs, bakers and managers are all students. Students rotate roles in the Tearoom so they are introduced to all aspects of the food service industry. Through the lab session, students can enhance their skills that will prepare them

for their careers ahead. Everything is organized by these students and made fresh daily for guests. Menus are planned out, food costs are calculated and budgets are set all by the students. The Joan Bice Underwood Tearoom serves lunch from 11:50 a.m. to 12:50 p.m. Tuesday through Friday and is now serving dinner 5:30 p.m. to 6:30 p.m. Tuesday and Thursday evenings. Typically, the students serve around 60 people per lab session. The menus are posted two weeks in advance and have a wide variety of options during the week. From soups and sandwiches to lasagna and salad, the Tearoom showcases culinary skills these students have been working hard to master. One can experience the fine dining atmosphere and delectable food for only $6.50 (And, yes, you can use CyCash

or Dining Dollars!). Anna Venjohn, an Iowa State junior in dietetics, wishes more students would come to the Tearoom. “It gives us more experience in food service,” Venjohn says. Venjohn added that her favorite role is being the baker. Kia Richards and Meredith Markowitz, both juniors studying hospitality management, prefer the front of house roles. All of the students believe they have a family at the Tearoom, which makes the learning environment enjoyable. If you don’t have time for a sit down meal, there are to-go options offered in which students can call ahead and reserve that days meal for them to take with them on the go or simply pick out a panini, soups, sandwiches and other creations offered in a quick fashion as well.


Late-Night Fixes in CampusTown Words: BROCK RUSTIN Photos: BLAKE LANSER

Who are the real unsung heroes of college late night escapades? Surely not the bartender, blatantly ignoring you in favor of some more attractive newcomer trying to get a drink; it is rather, the few manning their food carts, no matter the weather, in an attempt to feed the masses that have flocked downtown for excitement. Be it rain or shine, these entrepreneurs do their best to fill the void in local stomachs well into the wee hours of the night.

Gyro Place Of the same owner is The Gyro Stand, utilizing frozen Kronos gyro meat on a tzaziki sauce-laden pita that comes out greasy enough to satisfy your inner glutton 30

while retaining the properties of traditional Greek fare (i.e. onions, tomato, feta cheese). For those not fond of the beef/lamb combo, Chicken, Vegetable and Spicy Hummus varieties are also available. Spiced with Tabasco, the warmed hummus is spread on a pita then topped with freshly grilled vegetables and melted feta cheese, which upon consumption proved surprisingly filling.

Superdog Most notably, the infamous Superdog, whose roots have been well established in the community; endlessly cranking out beef (and veggie) hotdogs, the bestselling dog they offer is one of unparalleled caliber. Appropriately named the Superdog, its

construction begins with a barrage of strangely complimentary sauces: a top-secret sauce, ketchup, mustard, garlic-cilantro and pineapple of all things are applied. What follows is nothing short of ingenious: crushed potato chips, a full slice of bacon and two pieces of Monterrey Jack cheese.

Carlos’ Quesadillas If you’re lucky enough, some weekend nights you may be able to find Carlos’ Quesadillas parked off Welch next to Superdog. A no frills Hispanic food truck with both quesadillas and tacos rivaling anything in the area. What stands out most however, would be their salsa selection. A former winner of the Ames Farmers’ Market Salsa Competition, these guys

d a i t a a a o N


J s t a J t d n l f i p p a s


Superdog’s Dog Slingers are out rain or shine, sleet or blizzard, and stay open as late as their latest customer. Hand them a five and they’ll always return a fiftycent piece. Catch them on the corner of Welch Ave. and Chamberlin St.

do not mess around. Along with a bold salsa roja, they sport an incredibly smooth avocado salsa that you would be doing yourself a disservice not to try. If you need any more convincing of their authenticity, they also recently opened a restaurant location in the North Grand Mall.

Jeff’s Pizza Jeff’s Pizza, famous for their large slice pizza and the 22-incher, it’s a tradition to wander over and grab a slice for your walk or Uber home. Jeff’s pizza has been an Ames tradition since 2004 and has yet to disappoint their patrons. Although not directly in Campustown, their location is an easy two minute walk from the nearest bar. Interested in trying something new on your pizza? Jeff’s has many specialty pizzas that offer fresh ingredients and sensational mozzarella. Try a slice today! 31





Dining Center Creations Words: COLLIN NIELSEN Photos: BETHANY BENES

Okay, let’s face it, you’re are a freshman, maybe sophomore, in college and you have next to nothing in your bank account. Fortunately, you have about 85 extra meals to use on your meal plan and less than three weeks to use them all up. We all know eating at the dining centers can be repetitive and boring, 32

and who knows what’s actually in that mystery meat? Don’t let your culinary ambitions go to waste; we have nine creations to liven up your dining center experience. Not only do these creations liven up your dinner, they add variety to your diet and open up your palate to new and exciting flavors.



6 1. Throw the pre-made chicken Parmesan (which is strangely never next to the Italian style foods) onto some noodles for a tasty dish. 2. Grab some veggies and pasta to make a colorful pasta salad. Add light dressing for more flavor. 3. Impress your Tinder date with some vodka sauce linguine. Hold the vodka; just mix the alfredo and marinara sauces for an artisan dish.

7 4. Use rice as a bed and head over to the soup station for a quick and easy shepherd’s pie. 5. A root bear float is a great way to incorporate two classics for a tasty treat! 6. Fresh fruit is an essential part of our diet. Pair that with a veggie wrap and a spinach tortilla. 7. Take two cookies and fresh, frozen, yogurt and create a decadent ice-cream sandwich.



8. Change up the classic PB & J by using waffles as bread. Seriously, the waffle PB & J is a game changer your friends are sure to be jealous, until they get their own. 9. Take some fresh vanilla icecream and a warm brownie and you have a desert for two that’s sure to score you a second date with your Tinder friend.



Best Kept Secrets of Ames In a town full of hungry college students, you can find unique food fixes at every corner. From authentic Thai cuisine to your greasy American favorites, Ames has you covered. All you need to do is drive down Duff and you’ll find an ample amount of chain restaurants that are just waiting to fulfill you’re food cravings. Applebee’s may be the place to go for half-priced apps, but if you’re tired of the generic spots that you’ve been frequenting lately we’ve got a list of locally owned Ames restaurants you’ll want to check out.


Check out the menu You can view a full menu of Indian Delights’ delectable dishes on their website at


Indian Delights Words: BETHANY BENES Photos: BLAKE LANSER

A dinner at Indian Delights will be an experience you will not get anywhere else in Ames. Owner, Dipak Biswas, cooks all of his own food and he may even come out to visit with you to make sure you’re enjoying your meal. Biswas buys fresh produce for his dishes every week, and you won’t be given anything that’s been in a can. “I make the food from scratch,” Biswas added. The delectable combination of spices along with the freshness of every ingredient will give your taste buds a run for their money. If you’re a sucker for spicy

food, you’ll enjoy the Ginger Chile Chicken pictured above. If hot stuff isn’t your thing, you might want to try the Chicken Curry. It’s just as flavorful as the Ginger Chile Chicken without the spiciness. Aside from the scrumptious food, you’ll find that the atmosphere is in between formal and casual. Candles at the table make the location ideal for date night, but you won’t feel uncomfortable in jeans either. If you’re looking for some fast-casual dining, Indian Delights express, which is run by Biswas’ wife, is open on Welch

Ave. with a slightly different menu. Indian Delights also operates their own food truck that can be found on campus during the week. Biswas says that he enjoys what he does. He decided to open up the dinning spot because it has always been his ambition to start a restaurant. Indian Delights has been open for about 7 ½ years in the same location, and when asked what he likes best about running his business he simply stated, “the whole thing!”



Arcadia began as a coffee shop offering delicious coffee and baked items. Today, the establishment has a restaurant with a variety of menu items and a bar featuring prohibition style drinks. The addition of the bar has allowed them to stay open later and sell even more deserts, which is Liz’s specialty. Liz Jeffrey opened the coffee shop with her husband Ryan in 2011. Her passion for baking and their combined love for coffee pushed them to start the business when they noticed a need for a location that sold both great coffee and delicious deserts. Liz’s passion for baking started long before Arcadia was opened. After working for a chocolate shop for a while, Liz began taking note of what she’d want to establish at a place of her own. “Every place I worked since after school I’d kind


of take ideas from,” Liz added. Although Arcadia has been in business for several years, their new location does bring several different changes to the café. You can still find their delicious deserts, pastries and coffee, but in addition Arcadia has added a restaurant and bar to their menu. With the added space and Ryan’s increased interest in mixology, the couple was able to include a bar that features prohibition styled drinks. One of Liz’s classmates from culinary school operates the restaurant addition that offers everything from Mojo Pork Tacos to Lox Bagels with Cured Smoked Salmon. If you decide to check out their new location, you’ll want to try their Sumatran coffee. The Indonesian coffee is Arcadia’s darkest roast and Liz says it is by far their most popular beverage.

If you’ve walked down Welch Avenue lately, you may have noticed that there’s a new coffee shop on the block. The nicely decorated interior just behind the big glass windows are hard to miss. Arcadia Café is not new to Ames, however. In fact, Arcadia has been operating for six years at their old location on Lincoln Way.

“I really like deserts, that’s my favorite thing to make and we liked coffee...” - LIZ JEFFERY

LATE NIGHT FIXES: Arcadia began as a coffee shop offering delicious coffee and baked items. Today, the establishment has a restaurant with a variety of menu items and a bar featuring prohibition style drinks. The addition of the bar has allowed them to stay open later and sell even more deserts, which is Liz’s specialty. 39

Bar La Tosca Words & Photos: BETHANY BENES

If you’re looking for somewhere to pull off an impressive date in Ames, Bar La Tosca is your place. The dimly lit seating area with shimmering candles at every table sets a datenight vibe immediately. The restaurant features a plentiful menu of Italian cuisine that the average college student can barely pronounce including Strozzapreti, Orecchiette and Bucatini. If unfamiliar dishes aren’t your thing, no worries, they also serve the classics we all love such as Spaghetti, Cavatelli and Fettuccine.


For those of you who are of age, they also have an impressive selection of wines, beers and cocktails for all your taste buds desires. If you’ve saved any room for desert, you’ll want to try the Raspberry-Chocolate Torte. You’ll be savoring the chocolaty goodness while trying to understand how raspberry and chocolate could be so good together. The ingredients used in the scrumptious dishes are also top notch. With meats from Story City Locker and local produce when available, the flavors infused in your

meal are very fresh. A restaurant experience to impress does not come without a price, however. You’ll be spending a pretty penny to woo your date at this restaurant. The menu ranges from a $7 green salad to a $22 Beef Flank. The lunch menu is only slightly more college friendly with fettuccine and burgers ranging from $10 - $11. If you’re willing to pay for a higher end dinning experience, this place should definitely be on your list of local restaurants to check out.


West Street Deli Words: BETHANY BENES Photo: BLAKE LANSER Don’t let the name fool you, West Street Deli’s sandwiches are not just a couple piece of deli meat slopped on a piece of bread. These creations are bursting with flavor and freshness, all on top of homemade bread from their local baker. Andrew Runner’s family has owned and operated West Street Deli since 2000. Runner recalls memories of his mother closing the register and his dad taking care of the bookwork. West Street Deli’s familyowned practices along with their fresh, made-from scratch menu makes them unlike any other sandwich shop in Ames. They even smoke their own sausage for their


Cajun sandwiches. Runner mentioned that items like the classic Chicken Bacon Ranch Sandwich are usually the most popular, but their vegetarian items are ordered frequently as well. “When we started, I was vegetarian and a lot of our friends were so it was always a focus,” Runner said referencing their variety of vegetarian items. West Street Deli also features many gluten-free items, including sandwiches with gluten-free bread. In addition, any sandwich on the menu can be turned into a salad. When asked what his favorite part of

running the business was Runner responded, “When somebody will appreciate it and tell you that they do, that’s not in the customer’s job description to come and tell you good job.” Runner encourages his customers to check out their patio in the back of the restaurant. There are several tables set up making it the perfect spot to enjoy your scrumptious sandwich in the spring or fall.


"If you really want to make a friend, go to someone's house and eat with him - the people who give you their food give you their heart." -Cesar Chavez



The Obesity Problem


Too much food, not enough exercise, stress; there are countless reasons people have come up with to explain the rapid rise in obesity in the United States. Don’t let the excuses convince you that there isn’t an issue. Data from the National Health and Nutrition Examination Survey, conducted in 2010, shows that American obesity rates are among the highest in the world, having more than doubled since 1970. More than one-third of Americans are obese and with that comes obesity’s effects; heart disease, stroke, sleep apnea, cancer, arthritis, and diabetes to name a few off of the list of 60 chronic diseases linked to obesity. Some scary statistics, right? Now what if I told you it’s not just affecting adults. Nearly 13 million children in the United States deal with the health and emotional effects of obesity every day. Our kids and younger siblings are being affected by an epidemic right before our eyes and within our own country’s borders. How did this happen? There are many reasons; this article outlines just a few ways this disorder has been 46

able to obtain so much control. Increase in Portion Sizes “Clean your plate.” It’s a common phrase. You may have even heard it from your own caregivers and babysitters. However, when does the command stop applying? When you’re full? When you’ve eaten most of the food on the plate? When you’re tipping towards obesity? Somehow both our plates and our portions have been slowly expanding, but does that mean it correlates with our expanding waistlines, too? In a world where the Yelp ratings are dominated by claims of “huge portions sizes”, it’s clear that plates and meals are getting larger. A standard French fry portion size, 2.4 ounces, has nearly tripled, weighing in at around 6.9 ounces. Research by the Division of Nutrition and Physical Activity shows that the larger the portion, the more people eat. On average, participants in the study consumed 30% more calories when greater amounts of food were available to them.

Restaurants aren’t the only places increasing portion sizes, bigger plates and larger food packages are working their way into the cabinets of our homes as well. Bagels have gone from a meager 3 inch diameter to a whopping 6 inches. Packaged muffins increased from 1.5 ounce to 4 ounce servings. So, food is good to eat, and it’s fun to eat a lot of it, what are we supposed to do about it? Well, we can start by moving more. Lack of Physical Activity Carbohydrates, put simply, are our energy. They are broken down into their subunits, glucose. Glucose fuels our muscles. What we don’t use for these processes is stored in the body for use at a later time. Our bodies can only store so much glucose, however, before it begins to be stored in the muscle and fat cells. All the excess glucose in unwanted areas of the body can begin to cause inflammation and contribute to health issues such as high cholesterol and high blood

pressure. So how do we make sure that we aren’t hanging on to too much excess glucose? We exercise. I’m not talking military-esque workouts where you drop to the ground when you’re done and can’t move for 5 days afterwards. Simply, burning more calories than you are taking in can help ensure our body isn’t keeping extra glucose around. Let’s try walking. A pound of body weight is roughly 3,500 calories. It all depends on weight, but on average, a person burns 500 calories in about an hour and a half. Now you don’t have to block out 90 minutes of your day, but if you burn 500 calories more than you eat through taking the stairs or going for a couple short walks throughout the day and you do this each day of the week, that’s 3,500 calories -a whole pound! Fat, Sugar, Sodium...Oh My! Low-fat, fat free, sugar free, and low-sodium are all claims that help companies market products to an ever-growing group of health focused consumers. But how important are these ingredients and do we really want to banish them from our diets? The easy answer is no. Here’s why: “I’m fat. I’ll just stop eating all fats.” Let’s stop that thinking right now. Dietary fats are essential for your bodies energy and cell growth. Body fat protects your organs and helps your body absorb nutrients from that kale smoothie you’re trying to balance with your pizza. There are bad fats, yes, but a diet containing mostly natural fats (meat, cheese, eggs, nuts, and avocados) won’t hinder your nutritionally adequate diet. Plus,

fat equals flavor. Those processed foods screaming “fat-free” in your face often compensate for the lack of flavor by dumping in the sugar. Many of the foods we consume contain added sugars to enhance flavor and shelf-life. Remember the carbohydrates we talked about earlier? Fun fact: sugar is a crystalline carbohydrate (a.k.a. energy, if you skimmed it). However, sugar is highly addictive. Highly addictive as in it stimulates the same areas of the brain as cocaine and heroine. But wait... there’s good sugars, too! Like fats, natural sugars exist and can be found in foods like different fruits. The release of sugar from natural sources produces a slower sugar release than, let’s say, a cookie and therefore your body doesn’t have to attack it as hard to keep your glucose levels down. That sugar rush you got in middle school from 30 Pixi Stix and the one you get drinking Red Bull in the library during finals week aren’t your greatest options, but are fine as long as you’re also getting lots of natural sugars and other nutrients in there. Sodium. Salt. Flavor. Whatever you call it, Americans are eating more than 2 times the amount we should be, as shown by data provided by Mayo Clinic. This ingredient helps to regulate blood pressure and the functioning of nerves and muscles. However, when the sodium found in soups, dressings, and packaged foods makes us go over the recommended amount, our bodies begin to retain water. Water retention leads to higher blood volume and, in turn, higher blood

pressure (which is a risk factor for heart diseases and stroke). Increased Access to Processed Foods College students are on a budget. It’s common knowledge. So there’s no sweeter sound to our ears than “Ramen 24 pack for $3”. Unfortunately, that’s become the mentality for kids and even full-grown adults. We know that processing foods adds fat and sugar to our diets, but making your own food is expensive and time consuming, right? It’s cheaper to just buy a large pizza and eat it throughout the week, isn’t that what we’ve been told? Eating out has become an everyday event rather than the special occasion treat that it used to be. It has been shown, in a study by Business Insider, that the average American eats out 4 to 5 times a week, spending an average of $12.75 per meal. That’s about $50 or more per week on food, on top of grocery bills. By using that money to prepare meals for the week, you lower the cost per meal to about $3 and reduce the amount of food waste produced. In a country where one in every three children is obese, it’s hard to pinpoint where exactly we went wrong along the way and how we can get back on track. Whether it’s increasing physical activity, decreasing portion sizes, or just watching our diets better overall, there are many ways to keep our bodies in shape; and protect the bodies of the kids that will become future teachers, leaders, and creators. So do them a favor. 47

Vegetarian Eating

You don’t need to be on a health craze, member of PETA to be a vegetarian. Words & Photo: BETHANY BENES Although these may be excellent reasons to alter your diet, if you’re simply up for some new eating habits the vegetarian lifestyle may be just what you need. Yvonne White, Iowa State junior studying animal science, decided to become vegetarian when she was 14 years old. White says she is very passionate about animals, but she also didn’t care for the taste of meat. When one of her friends told her about a vegetarian diet, she was immediately on board and made the necessary changes to her lifestyle. Even for White, who was never a fan of meat, the switch was a bit challenging. She noted the importance of making sure to

add protein substitutes in place of the meat. Tofu, beans, quinoa and chickpeas are all great sources of protein. “Starting out I felt hungrier, so you kind of do have to eat a little bit more to keep up your calories,” White added. White also said that she would experience sugar cravings when she first began, so it’s important to carry granola bars and snacks with you for when you get hungry during the day. If you’re a fan of meat, it may be more challenging to become a vegetarian. “I would start with one meal, so like for breakfast instead of bacon you could just eat eggs,” White advised, noting that it does depend on what type of vegetarian diet you want to

follow. Once you get comfortable switching your meat for other substitutes you can challenge yourself to officially make the switch. Eating out can also be a challenge, but most restaurants have a no-meat option, which is helpful. White’s advice to anyone who may be interested in becoming vegetarian is to, “Just make sure that you eat enough vegetables and good food for you that you’re not too hungry that you’re going too crazy.” If you need help getting started with your vegetarian diet, try the Cauliflower “Mocko” Tacos and the recipe below.

Cauliflower "Mock-o" Tacos Ingredients:

1/2 cauliflower Fajita Seasoning Coleslaw Mix Tortillas 2 roma tomatoes ½ red onion 1 clove garlic ½ lime, 1 bushel cilantro Salt and Pepper ½ jalapeño Red pepper flakes 48


Pico: Dice Roma tomatoes, red onions, and cilantro. Dice jalapeño and seed if preferred. Mince garlic and mix with all ingredients above. Squeeze ¼ lime over mix and add salt and pepper to taste. Refrigerate for one hour. Taco Base: Squeeze remaining lime into preferred amount of coleslaw mix. Cauliflower: Steam or boil cauliflower until soft. Sauté in fajita seasoning and red pepper flakes to taste. Presentation: Serve Taco Base, Pico, and Cauliflower together on warm or toasted tortillas.

“Just make sure that you eat enough vegetables and good food for you that you’re not too hungry that you’re going too crazy.”

-Yvonne White, junior studying animal science


Food Tastes Abroad, Yum!!! Here in Ames, we not only enjoy the delectable cuisines offered by our local restaurants and food trucks. Our love for food crosses oceans and is continued around the world. Iowa State’s excellent study abroad program allows many Iowa State students to taste new things and explore unique adventures. We’ve collected a few of our favorite cousins and insights from countries all over the world.


Cathedrals, Castles, Culture and Cuisine Words: SARA MARTIN Photos: IOWA STATE STUDY ABROAD FRANCE Eiffel Tower, high fashion, and exquisite food and wine are all things that might come to mind when you hear “Paris”. However the term “sustainability” might not be one of the first that you think of, though that could be changing soon. The country has made several pushes in the past few years to reduce their carbon footprint and is currently ranked first by Barilla in overall sustainable practices and systems. How are they doing it? Some of these practices include the banning of diesel fueled cars, the removal of all plastic cutlery, and the push of to-go boxes for unfinished meals. But, why? The Food and Agriculture Organization of the United Nations estimates that approximately 45% of food gets thrown out simply because it’s blemished or misshapen. Worldwide, a billion people go hungry everyday. Starting in 2013, France has started launching different initiatives that benefit the community, environment, and future generations. One way to learn about an area and its proceedings is to take a direct visit in order to speak with individuals and learn more about the topic at hand. I chose to do this through an Iowa State

University Study Abroad Program. The program I selected, and was selected for, is called “Production and Processing of Sustainable, Safe, and Nutritious Food in France”. This study abroad group will be traveling for two weeks at the end of May and the course includes the touring of France to learn about the history of various cathedrals, museums, as well as the study of food industry and dietetic and nutritional agencies in the region. Led by ISU lecturer (and Cardinal Eats advisor!) Dr. Kurt Rosentrater, the group will travel to areas within Paris, Burgundy, and Saint Saire. Each area has its own sustainability efforts and the students get to explore these through visits to vineyards, cheese and sausage factories, and by observing small scale food processing. Conversing with business owners, tour guides, and citizens will allow students to learn more about the culture, new laws, and have knowledge of different practices around the country. Dr. Rosentrater is in his third year of leading the program through traveling abroad as well as teaching the group about the efforts and effects of sustainable living. To him, the most impressive

part about France’s sustainability movements is how progressive the country is and how focused they are on continuing to move forward and keep increasing practices. There’s been a recent realization about the sunsets looking orange and hazy due to air pollution so a push on the use of public transportation is in progress. Rosentrater says he is hopeful that the United States will become more environmentally conscious in the coming years. To him, California is currently the “model” as they are moving towards sustainability for agricultural practices and consumers. “There’s currently a lot of uncertainty in governmental policies, and uncertainty makes it more difficult for changes to be implemented, but I’m very hopeful for the future of the United States, sustainability wise. Things that are in progress in France could theoretically be useful in our own country and it’s imperative for communities and states to have that realization,” Rosentrater said. Think the efforts won’t last? We’ll be able to see the changes in sustainability at the Paris 2024 Olympics. 51

Food in Haiti Words & PHOTOS: ASHLEY JONES

Located in the central plateau of Haiti in the village of Caiman is United Christians International. An organization with mission of a helping people know and experience God by teaching, equipping, and uniting. Through my experience of visiting UCI for the past three years I’ve had the opportunity to experience the culture, create friendships and taste the cuisine.

Delicious Fried Plantain

The produce in Haiti is very fresh and does not have the added chemicals that make fruit vibrant and last longer. Mango, banana, plantain, breadfruit, papaya, beets, cassava, beans and cabbage are a few of the delicious produce found in Haiti. 2 cups canola oil 2 large green plantains, sliced 2 tablespoons salt

Heat the oil in a fryer pan and brown the sliced plantains on both sides. While frying plantains, boil a pot of water with salt sprinkled in. Flatten the fried plantains. Soak fried plantains in salt water for 1 minute. Refry the flattened plantains. Drain on paper towel to remove excess oil. Sprinkle with salt and serve hot.

Haitian Red Sauce

The most popular meal consumed in Haiti is rice and beans. The rice can vary and is topped with Different sauces, including Haitian Red Sauce. 1 1/2 tablespoons of tomato paste or tomato sauce 2 1/2 cups of water 1 tablespoon + 1 teaspoon epis 1/2 tablespoon lemon juice 3 cloves or 1/8 teaspoon clove powder 2 sprigs of thyme 1 teaspoon seasoned salt 2 tablespoons oil 1/2 cup sliced bell peppers 1/2 cup sliced onions


Bring tomato paste, water, epis oil, and seasoned salt to a boil while stirring constantly. Add clove, thyme, lemon juice, bell peppers, onions and stir. Simmer for 5 minutes at low heat. Serve over rice.

Haitian Bread

At the local market you can go into the bread bakery and pick up fresh and warm bread straight from the oven. The bread is flat with holes poked in the top. It is paired very nicely with guava jelly. 2 packages active dry yeast 1 1/2 cups warm water 1/4 cup honey 2 tablespoons peanut or vegetable oil 1 teaspoon salt 3/4 teaspoon ground nutmeg 4 to 4 1/2 cups all-purpose flour 1/4 teaspoon freeze-dried instant coffee 2 tablespoons milk

Heat to 350 °F. Place yeast in bowl with the warm water. Mix honey, oil, salt, nutmeg and half of the flour. Beat until smooth. Add in rest of the flour. On a floured surface knead until smooth. Place in a greased bowl, cover, and let bread rise for 50 minutes. Put bread into flat pan and press down. Cut dough into squares only ⅔ of the way down. Cover and let bread rise for 30 minutes. Pour instant coffee into milk and spread over dough. Bake for 35 minutes or until golden brown. Serve warm.

Deforestation in Haiti has harmed the overall environment due to charcoal being a main source of energy. Trees essentially have to be cut down to fuel the fire. Deforestation leads to soil erosion, making the land difficult to use. Haiti’s dry season is November through March requiring farmland and gardens to rely on an irrigation system. Farmers form cooperatives in the Caiman area to purchase an irrigation pump and then participate in an educational class on the best farming techniques. The irrigation pump is gas powered that draws water from a river and travels through the irrigation pipes to the fields. Some fields use a water conserving technique called drip irrigation where the plant is watered at the base of the plant. 53

Cibo Delizioso Words & Photos: BETHANY BENES


Pasta, gelato, cappuccino, wine –what’s not to love about Italy? If there’s one thing Italians take seriously, it’s their food. For Italians, every aspect of cuisine is carefully thought out and thoroughly executed. Everything from the type of grass the cows eat before being butchered, to the way the waiters serve their meals. In fact, it’s very common for people to ask where their prepared food’s ingredients are from. Often they’ll receive a confident answer that the ingredients were grown

Traditional Spaghetti Pesto ½ cup of Semolina flour 3 ½ tablespoons warm water ½ cup basil leaves 1 tablespoon pine nuts 1 tablespoon walnuts 1 garlic clove 1 ½ tablespoons Parmesan cheese (shredded) ¼ cup green beans 1 potato Extra virgin olive oil

Prepare dough by combining water, flour. Add more water as needed to create a soft dough. Knead on flat surface until smooth. Wrap in plastic and cool in fridge for 30 minutes. While dough rests, peel and cut potatoes into cubes, and cut green beans into smaller pieces. Cook vegetables in salted, boiling water until tender. Divide dough into four quarters. Dust flat surface with flour and roll out until dough reaches desired thickness. If you don’t have a pasta maker, use a knife to cut dough into noodles. Boil noodles in the left over vegetable water for 1-2 minutes. For pesto sauce, blend basil, olive oil, pine nuts, walnuts and garlic until smooth. Mix in Parmesan cheese and add sauce to spaghetti.

or raised in the Tuscan area. That’s a big difference from the food we eat in the United States that we often don’t know, or even care, where it has come from. During my experience as an Iowa State Study Abroad student, I spent a week in Florence, Italy. I was able to taste the fine flavors and experience the rich culture of the beautiful Tuscan city. The city’s astonishing historical significance, complete with beautiful architecture from centuries ago creates the perfect atmosphere for

a romantic dinner. Eating out in Italy is a little different than in the States, however. Italians will never rush your meal. Once you are brought to your table, it is assumed that you will spend several hours there, enjoying the food and wine. Much of the shops around the city will actually close down for the lunch and dinner hours. Ordering water will also cost you a little extra at restaurants, because they serve bottled water instead of water from the tap. When you

are finished with your meal, do not leave the waiter a tip. This is actually considered rude in Italian culture, because their waiters are paid such a substantial amount. During my time in Florence, I was able to attend a cooking class from Elizabeth Lampione, at Lorenzo De’ Medici’s cooking school. I finally learned how to make some authentic Italian cuisine of my own. 55

Watermelon Crisp 2 oz of cucumber vodka 3 oz of sugar water Fresh watermelon pure Watermelon slice

Mix cucumber vodka, sugar water and pured watermelon in shaker. Shake until blended. Serve with watermelon slice. Enjoy!

WORDS & PHOTOS: BLAKE LANSER Cardinal Eats promotes safe drinking and does not endorse underage consumption. Please enjoy your drinks responsibly!


BOURBON STAR 1 oz of Bourbon, your choice 2 oz of Apple Juice 1 oz of Orange Juice Apple Slice to garnish Star Anise to garnish

Mix Bourbon, apple juice, orange juice, one star anise and ice in shaker. Shake until blended. Poor in martini glass with apple garnish and star anise. Enjoy!

Spring Mist 2 oz of cucumber vodka 4 oz of Squirt Soda Cucumber ribbon garnish

Mix cucumber vodka, Squirt Soda and ice in shaker. Shake until blended. Serve with cucumber ribbon. Enjoy!


Don’t forget these items Basket Blanket Flowers Lemonade in mason jars • We used crystal light packets, garnish with a fresh lemon. Use mason jars for easy transport.

Chicken Caesar wraps

4 flour tortillas (or whole grain or spinach) 1 ½ cooked chicken, diced 4 cups romaine lettuce ¼ cup Caesar salad dressing ¼ cup Parmesan cheese, shredded Handful of croutons

Cook chicken and dice. Mix all ingredients together. Wrap it all up.


Every day’s a Picnic Words & Photo: ASHLEY JONES Open green space, the campanile chimes, and beautiful landscaping makes Iowa State University one of the most beautiful campuses out there. So take advantage of this beauty and have a picnic with your friends or your special someone on central campus. Don’t know where to start? We have some ideas.

Pesto Pasta

8 oz Shell Pasta 1 lb Asparagus 2 tablespoon olive oil ½ cup basil pesto 1/3 cup dried tomatoes (optional) 1/3 cup mozzarella cubes • Preheat oven to 425°F. Grease baking sheet. Prepare pasta according to box. Place asparagus on sheet and drizzle with olive oil. Add a sprinkle of salt & pepper. Roast until crisp (about 10 minutes). Cool and cut into 1 inch pieces. In a big bowl mix together cooked pasta, asparagus, pesto, tomatoes and mozzarella.

Strawberry Angel Food Cake Jars Pre-made angel food cake (We got ours form Hy-Vee) Fresh strawberries Whipped cream Powdered sugar

Simply layer the angel food cake, strawberries and whipped cream. Top with a sprinkle of powdered sugar. 59

Cinco de Mayo Party tips


With Cinco de Mayo right around the corner, you should probably start planning your big fiesta. Don’t worry if you’re not much of a party planner, we have a few ideas to get you started!

Fun, fun, fun!


No party is complete without some source of fun. Make sure you have a Mexican-themed music play list picked out on Spotify or Pandora to listen to while you and your guests play some trivia games about Mexico the rich heritage. Dig out a sombrero and some other props to have a photo booth for your guests as well.

You can’t have a party of any kind if there is no food involved. Here are some delectable Mexican treats that are perfect for your Cinco De Mayo celebration:

Chilli 'con Queso Ingredients:

½ pound of white American cheese ¼ cup milk 1 tablespoon butter 1 (4 oz) can of green chilies Teaspoon of cumin Teaspoon of garlic salt Pinch of cayenne pepper



Place cheese, milk and butter in a sauce pan over low heat. Heat until melted, stiring frequently. Stir in green chilies, cumin, garlic salt and cayenne pepper. Serve with chips.

Decorations Cinco de Mayo is all about celebrating Mexico and what better way to do that than to dress up your party location with the colors of the Mexican flag. Red, white and green decor can certainly add life to your party. Grab some balloons, flowers, piñatas or even make your own paper picado. Papel picado is art made from tissue paper. Guests can cut out intricate designs and string them all together to create a collection of beautiful artwork.



Classic Margarita Ingredients: 2 oz of Tequila 3 oz of fresh lime juice 2 teaspoons of sugar


In a blender, mix all ingredients and ice and blend till thickened. Serve with salted rimmed glass and lime slice. Enjoy!

Small can diced green chilies Package of shredded cheese Can of cream of chicken soup 8 oz sour cream Cooked chicken (shredded) Tortillas


Pre-heat oven to 350 °F. Combine soup, sour cream, chilies and ½ of the cheese, put aside ½ of the mixture. Mix remaining half with shredded chicken. Stuff tortillas with mixture and place in a greased dish. Pour remaining mixture and cheese on top. Bake for about 40 minutes and serve once cooled with salt

Churro Cupcakes Directions

Ingredients: 1 1/2 cups of flour 1 1/2 teaspoons cinnamon 1 1/2 teaspoons baking powder 1/2 teaspoon salt 1 cup sugar 1/2 cup butter, cold, 2 eggs 2 teaspoons vanilla 1/4 cup vegetable oil 1/2 cup milk Vanilla frosting and caramel sauce

Preheat the oven to 350 °F. In a large bowl, whisk the flour, cinnamon, baking powder, salt, and sugar. Chunk the butter into pieces and mix into the mixture. Mix until the pieces of butter are no bigger than the size of a pea. Add eggs one at a time, mix well. Whisk the vanilla, oil and milk in a separate bowl. Add the mixture into the flour mixture and stir until combined. Scoop into the cupcake pan filling the liners 1/2 full. Bake for 18-20 minutes or until you can insert a toothpick and it comes out clean. Frost the cooled cupcakes and drizzle with caramel sauce. 61

Dorm Friendly Recipes Words: BETHANY BENES Photos: BLAKE LANSER

Sometimes meal bundles and dining center swipes just don’t cut it. When you’re in the mood to cook up your own tasty creation, simply to remember the only kitchen appliance available to you is your microwave, we have some solutions for you.


Brownie in a Mug

INGREDIENTS: 2 tablespoons butter 4 tablespoons Sugar 4 tablespoons all-purpose flour 2 tablespoons unsweetened cocoa powder Âź tablespoons vanilla 2 tablespoons water Dash of salt Place butter in mug and microwave for 30 seconds. Add remaining ingredients and combine. Microwave for about 75 seconds.

Mini Pizzas ingredients:

English muffins Pizza sauce Shredded mozzarella cheese Pepperoni (or favorite pizza toppings) Pour pizza sauce on English muffin. Add shredded cheese. Add pepperoni or other toppings. Microwave for two minutes.

Omelet in a Mug Ingredients: 2 eggs 2 tablespoons milk Salt and pepper 2 tablespoons salsa Cheddar cheese 5 spinach leaves Spray mug with cooking spray and beat together all ingredients. Microwave for one minute, stir and microwave for one more minute. Add cheese on top as desired. 63

Recipes We Love As foodies we love love love all things food and trying new recipes. We have included a few unique, easy and delicious recipes that you need to try because they are delish.


Grab and Go Meatballs Recipe: COLLIN NIELSEN Photo: BLAKE LANSER

Ingredients: Italian Style Bread Crumbs 1 pound Pork 1 pound Chicken 1 pound Beef Italian Seasoning Garlic

Directions: 1.Preheat oven to 400 °F. Mix all ingredients together in a bowl. Once mixed form small, round balls, and place on baking sheet. Bake for 20-25 minutes. Once done, serve with pasta or mashed potatoes. 65

Pick-Me-Up Smoothies Words: ASHLEY JONES Photos: BLAKE LANSER

Cardinal & Gold 1 cup strawberries 1 cup pineapples ½ cup Greek yogurt 1 tablespoon honey 1 cup almond milk



Mango Magic

1 cup mango 1 banana 1 cup almond milk ½ cup Greek yogurt ½ teaspoon vanilla extract



Campanile Greens Heaping handful of Spinach 1 ½ cup peach 1 ½ cup almond milk ¼ teaspoon cinnamon



Salsa Mix

Whole pineapple (or canned chunks work too if you don’t want to make the bowl) 1 cup peppers (any colors work but a mix makes it fun and bright) 1 cup tomatoes, diced ⅓ cup cilantro, chopped ¼ cup onion, diced 2 limes Salt and Pepper 1 jalapeño, seeded and diced

step 1 Start by cutting ⅓ off of the pineapple, cutting from stem to base so that the stem is attached to the larger piece. Make a cut around the rim of the bowl and cut squares across the middle. Scoop out all of that tropical fruit -- save it for the salsa. Pour any juice out of the bowl so that it’s completely empty.

step 2 Take the pineapple that you scooped out and dice it, you’ll need about a cup (or more if you like).

step 3 In a medium bowl, mix together diced pineapple, tomatoes, peppers, onions, cilantro, lime juice, salt, and pepper. Don’t forget that jalapeño if you’re turning on the spice.

step 4 Move the salsa from the mixing bowl into the pineapple bowl for serving, put some tortilla chips out, and get ready for some compliments.

Tortilla Chips

Wanna take it up a notch? Make your own tortilla chips.

Ingredients: Directions 15 tortillas 2 Tablespoons olive oil Salt


Preheat oven to 375 degrees F. Brush olive oil on both sides of each tortilla. Cut tortillas in half. Then cut each half into smaller triangles. -Pro Tip: By stacking the tortillas, you can make the cutting process go a lot faster. 4. Arrange triangles on a baking sheet in a single layer and sprinkle with salt. 5. Bake for 8 to 12 minutes, or until golden. 6. Cool and serve with your awesome pineapple salsa, or with another condiment of your choosing.

Summer Salsa


Summer grill-outs are a classic way to get together with friends, have a good time, and, of course, eat good food. Here’s a recipe to bring to your next summer soiree that’s fresh and bright, maybe a little spicy (you know you like it hot), and can even double as it’s own serving bowl.




Step 1


Place chicken in slow cooker.

Step 2 Combine the rest of the ingredients except for the cream cheese.

Step 3 Cook on high for 5 hours.

Step 4 Stir in cream cheese and cook for 15 more minutes, stirring occasionally.

Chicken breast 1 jar thick and chunky salsa (Mild or medium) 2 Tbsp yellow curry powder ½ cup cream cheese White rice

step 5 Let cool and serve with white rice.


Our Favorite Sundaes


A dessert that’s deliciousness isn’t limited to the day it’s named after; sundaes! Buy some ice cream and some toppings. Make a simple layered dessert or go over the top like the makers of the Black Tap milkshakes--if you don’t know what that means you essentially smear the toppings all around the glass; aesthetic, right? The perfect sundae consists of different textures in addition to the sweet ice cream. This can include cookies, berries, or a warm sauce over the top. A well balanced sundae will have layers of ingredients so that each bite is full of deliciousness.


Black Forest

Chocolate Ice Cream Chocolate Cookies Maraschino Cherries Whipped Cream


Salty Cookie Dough


Frozen Cookie Dough, Oreos Peanut Butter, Hot Fudge Sea Salt, Vanilla Ice Cream Sprinkles

Graham Crackers Cheesecake Ice Cream Hot Fudge Marshmallow Sauce





Brownies Peanuts Snickers Salted Caramel Ice Cream


Kitchen Fails

As food enthusiasts, even we have our own cooking mistakes. Next time you nearly burn your apartment complex down or burn your hand on the hot stove, take comfort in knowing you aren’t the only one who’s had a mishap in the kitchen! “My friend and I tried to make pancakes… and ended up burning them and making the apartment full up with smoke.” –Haley Allsop-Adams, senior in advertising “When I first started as a Line Cook at Hy-Vee, I learned many things about cooking. The biggest thing that I learned was just how important an exhaust fan is when cooking mass amounts of food. One day when I was trying to make candied bacon, bacon sautéed in brown sugar, I burned the sugar and was soon unable to see more than five feet in front of my face. To make things better, I lived in the basement of my apartment building, so ventilation was lacking.


Luckily the fire department didn’t come. Besides the fact that I cannot pay for a visit from them, the sheer embarrassment of explaining what I had done would have been killed me.” –Collin Nielsen, junior in management information systems “One time, I was attempting to make one of my boyfriend’s favorite foods, meatloaf. After cooking the meat in the oven for over an hour and it still not being done, I decided to just throw it on the skillet and try to mix it with some noodles in order to salvage it. I had nearly gotten it to the necessary temperature in order for it to be thoroughly cooked when all of the sudden the power went off. Needless

to say I have not made meatloaf sense.” –Bethany Benes, senior in public relations “I had a kitchen fail when I was making French toast and I must of dipped it too long in the egg batter and an egg cooked on the bread.” –Ashley Jones, junior in event management and marketing “I can remember the first time I tried to make beer bread. I cooked that damn thing five times and couldn’t for the life of me figure out why it wasn’t rising. Turns out you need a little thing called baking powder...” -Blake Lanser, senior in child, youth, and family development

Happy Eating 75


Cardinal Eats Volume 1  

Take a look at our debut release!

Cardinal Eats Volume 1  

Take a look at our debut release!