Page 1

e g e Coll

&COok magazine

{the health issue}

Sweet potato extravaganza breakfast foolproof & heart healthy

ask the dietician your questions answered


coconut flour blu eb with tup erry pancakes elo honey


//table of



Fall 2012 |

In Every Issue Best foot forward: 5 Minutes Breakfast 28 Tunes to Cook By, 54 Campus Scoops: Food Tales, 55

(mostly) healthful thinking ask the dietician, 26 an ode to the sweet potato, 6 sweet potato treats, 8 slow cooker creativity 16 care Packages & the pen pal, 20 taste the rainbow, 27 halloween jello shots, 36 whoopie pie meets pumpkin pie, 48

food allergies swap for applesauce: GLuten-free baking, 44 gastroparesis explained, 42 food challenges: the ugly truth, 24

making a difference the Real food challenge, 40 learn from the pros: Tailgating, 52 get involved, 56





As my junior year flashes before me, C&C is growing by leaps & bounds. Four issues in & already fifty schools are on board. In this, our first fall issue, we’ve focussed on healthy living in college. Not long ago, such a theme would’ve been ludicrous -- healthy eating in the land of cold pizza & beer? My, how times have changed, & thankfully so. The proof is in the 273 universities who formally celebrated national Food Day last week, it’s in the sustainable gardens popping up on campuses across the country, & it’s in the power of knowledge. “The Health Issue,” this may be, but really this is an issue about the new college lifestyle. The very tangible interest in sustainability (p.40), the very real risks of food contests (p.24), & the path to having your cake & eating it too -- just swap your sugar for applesauce, thank you very much (p.44). Don’t fret, we’ve still packed this mag with plenty of foodie fun -- from more endeavors in the microwave with the mug cake girls (p.28) to schmaltzy Halloween jello shots(p.36) to some seriously creative crockpot wonders (p.16), our recipes are meant to please the college student in the kitchen, makeshift microwave it may be. So please, curl up in a big old sweater, pour yourself a mug of warm apple cider (make it extra special & throw in a cinnamon stick), & flip through our fourth issue. As always, let us know if you’d like to get your school on board. We would love for you to join our team -- if food has a special place in your heart, we guarantee you’ll just fit right in.

Warm wishes,

Audrey Scagnelli


Fall 2012 |

Is C&C on your campus yet?

In this IssuE Carleton college Danish institute for study abroad florida state university George Washington University johns hopkins university santa clara university University of california, davis university of chicago university of Massachusetts, Amherst University of Pennsylvania university of vermont university of washington University of wisconsin-Madison University of wisconsinStevens Point

the team

Audrey Scagnelli ben besse edwin wee crystal williams Maddie Brennan Ellen Amaral Rachel Johnson molly feder allison casey christina oriel

Founder & editor in chief Business manager website developer recipe developer social media outreach Designer Designer staff writer staff writer staff writer

our contributors

Monica Smith Acuna Michelle Oddis Cordero lindsay guthrie KATIE IERARDI Cailey Indech ELLEN KIM Jessica Levine

Want to join the team? Shoot us an email:

Kaitlyn Luckow Kara Lundeen Katie McCarty BILLY PEARD Samantha McGowan Jules Reich trace robbins Anaisy Tolentino

y Fift oolsnting h c S & Cou


the Story of the sweet potato (& not the yam)

words by Billy Peard I only recently became closely acquainted with the copper-skinned tuber that finds its way to the Thanksgiving table each November. My first lesson was in terminology. One of our favorite fall vegetables, as it turns out, suffers a case of confused identity, & I had been guilty in perpetuating the fraud. Like many Americans, I always referred to yams & sweet potatoes interchangeably. A classmate of mine, who hails from Nigeria, corrected me. She didn’t correct me in so many words. She shot me an incredulous look, as if I had potato spores sprouting from my ears, & I have never since made the mistake again. True yams – those found in my friend’s home country & in other tropical regions – are starchy tubers with black bark-like skin & are unlike our fall favorites found in our produce aisle. The sweet potato acquired a mistaken identity not long after the first Thanksgiving, when white settlers Americanized an African word they had heard. My second sweet potato lesson was about production. Two summers ago, I worked picking blueberries in North Carolina & my co-workers told me stories of the fall sweet potato harvest. Like blueberries, sweet potatoes are still widely picked by hand. Unlike blueberries, however,

working in the sweet potato fields is backbreaking work. Working at breakneck speed, sweet potato harvesters spend their days bent at the waist, scooping thousands of the vegetables from long rows that have been unearthed by a tractor’s disk. When a worker fills a laundry-sized plastic bucket, he hoists the 32-pounds of cargo onto his shoulder & rushes it to the nearest truck waiting at the end of the row. The bucket-full of sweet potatoes is worth about 40 cents in his weekly paycheck. To earn a daily wage of $50, he will need to deliver 125 buckets – about the equivalent of two tons. Like most vegetable crops, sweet potatoes are picked by migrant workers from Mexico & Latin America. In Alabama – the home of perhaps the most famous song reference to sweet potato pie – farmers faced a dire labor shortage last fall when the state passed a restrictive immigration law. Alabama farmers learned that one of our most cherished down-home foods couldn’t find its way to the American plate without the assistance of Mexican workers. “There are some sweet potato farmers in this state it's really going to hurt. I don't know how they're going to get their crops out,” a rural Alabama farmer said last year.


Build a Bete Sweet Potat 8

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Fall 2012 |

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Recipes by Ben Besse Photos by Audrey Scagnelli

To perfectly cook a whole sweet potato in the microwave, thoroughly rinse & scrub the potato, dry it completely, & pierce multiple times on all sides with a fork. Microwave on high on a microwavesafe plate or paper towel for 5-6 minutes. Flip the potato & cook for an additional 5-6 minutes until tender. When cooking more than one potato at once, it may be necessary to add 1-2 minutes per potato.Â


candied SWeet potato

with walnut streusel

Yield: 1

Time: 10 minutes

You’ll Need:

1 medium sweet potato, cooked & mashed 1/2 tbsp. butter, melted sprinkles of cinnamon, ginger, & nutmeg 2 1/2 tsp. brown sugar Salt & pepper, to taste 1/2 tsp. water 5-6 walnuts, coarsely chopped (pecans may be substituted)


Fall 2012 |

1. Combine the sweet potato, melted butter, spices, & 1 tsp brown sugar in a small microwavable ramekin. 2. In a separate dish, combine 1 tsp brown sugar, walnuts, & water. 3. Microwave nut mixture on high for 45 seconds. Remove, stir, & return to microwave for 45 seconds. 4. Evenly spread walnut mixture on top of sweet potatoes. Sprinkle with remaining 1/2 tsp brown sugar & microwave for 1 minute, or until completely heated.


SWeet potato fixings bar

perfect for a Fall party!

To create a loaded sweet potato bar, microwave several sweet potatoes (pg. 9). Cut cooked sweet potatoes down the middle, & fill with toppings. Potential toppings include:Â 1. Crumbled bacon, sour cream, & chopped chives 2. Brown sugar, walnuts, & mini marshmallows 3. Honey, sesame seeds, & chopped scallions

SWeet potato whoopie pie mug cake

with maple cream cheese frosting

Yield: 1

Time: 15 minutes

You’ll Need:

For the Cake: 2/3 shot flour 1/2 shot sweet potato, cooked, skin removed, & mashed Pinch baking soda Pinch baking powder 2/3 shot brown sugar Pinch cinnamon 2-3 drops vanilla extract 1/3 shot melted butter 1/3 shot egg, beaten 1/3 shot milk Non-stick cooking spray

For the Frosting: 1 tsp softened butter 2/3 shot softened cream cheese 1/4 shot maple syrup 4-5 shots powdered sugar

1. To make the cake, combine ingredients until mixture is uniform. Transfer to a microwavesafe mug coated in non-stick spray. 2. Microwave on high for 2 minutes. 3. Meanwhile, whisk butter & cream cheese in a small bowl until fluffy. Add powdered sugar & maple syrup & whip until smooth. This may require less/ more powdered sugar depending on the consistency of the frosting. It should be stiff, but spreadable.  4. Remove the cake from the microwave & cool for 1-2 minutes. Top with frosting. To make your whoopie pie, remove the cake from mug, slice in half, & spread frosting in between the two layers. 




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Fall 2012 |

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Slow-Cookers & The College Student Jules Reich University of Washington, Seattle


would I take to a desert island? Probably my slow cooker. Well, also my immersion blender, my pasta machine & a case of ginger ale. But the slow-cooker’s high up on the list. I’m not alone in this craze: take a look at Pinterest, Yummly & Foodgawker & you’ll see how much America loves this crafty kitchen appliance. The recipes are endless -- bread, yogurt, oatmeal, lasagna & even creme brulee are some recent finds. Slow-cooker recipes of-

ten catalog my favorite food words: Melt-in-your-mouth. Caramelized. Tender. Simmered. Cheesecake. Oh yeah. Cheesecake. The slow-cooker remains a favorite for traditional soups, stews, chilis & roasts, but today it has a far more expansive repertoire. Crock-Pots are a college cook’s best friend, a school-time substitute for the mom who fed you in grade school. Infinitely adaptable cooking machines, they are simple to use & are even energy-efficient. A slow-cooker is as

dorm-friendly as you can get: compact, versatile, & with oven-strength power which doesn’t heat up the whole room. (An added bonus? You can usually find them in abundance at yard sales.) For me, the slow-cooker is a piece of my Midwestern roots I can have with me in college in Seattle. I grew up with one simmering away in my kitchen, always full of a roast, a chip dip or a side dish. Whatever it was, sooner or later it would always end up being shared.

Slow-Cooker Mason Jar

Cheesecake Use heatproof canning jars or recycled glass jars to make these cute little desserts. Provide a choice of toppings: chocolate syrup, blueberry, cherry & caramel sauce for a movie night “cheesecake buffet.�

1/2 cup graham cracker crumbs 1 (8 oz) package cream cheese at room temperature 1 egg 1/2 cup sugar 1/2 tsp vanilla extract Pinch salt

Firmly press graham crackers into the bottoms of 3 small heatproof jars. Fill slow cooker with about an inch of water. Combine cream cheese, egg, sugar, vanilla extract & salt in blender or bowl. Mix thoroughly. Pour batter into jars & place in crockpot. Top with crockpot lid. Cook on high for 2-3 hours. Filling will puff up, but will fall as jars cool. Refrigerate overnight before serving & top with your favorite cheesecake topping.


Chai Tea Latte Concentrate

Prep Time: 10 minutes Total: 3-4 hours Replace the cartons of chai tea latte concentrate you buy at the store! The best thing about it is the delicious aroma of tea lingering. 3 chai tea bags 2 qts water 1 1/2 teaspoon vanilla extract 3 teaspoons ground cinnamon) 1/3 cup brown sugar (optional) Combine water, cinnamon & vanilla extract in slow cooker, then steep tea bags on low for 3-4 hours. Stir in brown sugar before serving with the milk of your choice, hot or iced.


Slow-Cooker Salsa

Pulled Chicken Serves 4-6. Prep: 20 minutes Total: 4-8 hours

My dad requests this when I come home from school. We enjoy it over rice, in burritos, tacos, quesadillas or enchiladas. It also works well as a dip for tortilla chips. 1 tbsp chili powder 1 tbsp dried oregano 1 tbsp unsweetened cocoa powder 1 tbsp taco seasoning mix 1 jalapeno pepper, diced 1.5 cups store-bought salsa 1 1-pound package of skinless, boneless chicken thighs with the fat cut off Cooked rice, for serving

In stoneware insert of slow cooker, combine chili powder, oregano, cocoa, taco seasoning, jalapeno, salsa & salt. Stir. Place chicken thighs in slow cooker & turn to coat. Cook, covered, on high for 4-5 hours or low for 7-8 hours. Just before serving, shred chicken with a fork & mix in sauce. Keep warm & serve over rice.


Fall 2012 |

try a taste

Whoopie Pies

words by Monica Smith Acuna

1 cup brown sugar 1 cup granulated sugar 1 cup vegetable oil 1 15oz can pumpkin puree 2 eggs 1 ½ tps vanilla extract 3 cups flour 1 tsp baking soda 1 tbsp baking powder ½ tsp salt 2 tbsp cinnamon

The weather is getting chillier & Starbucks has stocked their pastry case with pumpkin scones, which officially means fall is here! I love pumpkin & I couldn’t wait to start baking up these darling pumpkin whoppie pies. My review? They’re moist, flavorful & are the perfect fall baking project. They almost reminded me of those Little Debbie oatmeal creme pies (one of the best mass produced cookies) because of the soft & chewy texture, balanced with the creme filling.

1. Preheat oven to 350 degrees. Cover 3 cookie sheets with wax paper & spray with cooking oil. 2. Beat brown sugar, granulated sugar, oil & pumpkin together in a large bowl. Add eggs one at a time, beating well after each egg. Add the vanilla. 3. In a separate bowl mix together the flour, baking soda, baking powder, salt & cinnamon. 4. Slowly incorporate the dry ingredients into the wet, mixing until just combined.


whoopie pies

of the season

5. Pour the batter into a pastry bag & pipe 2-inch circles onto the wax paper. Bake for 11 minutes, or until the bottoms have started to brown. Cool completely before frosting.

Cream Cheese Frosting

1 8oz package cream cheese 1 stick butter 1 16oz package powdered sugar 1 tsp vanilla extract

Cut the cream cheese & butter into small squares, do not soften or let them sit out to room temperature. Beat them together until combined but don’t over mix because the frosting will lose its thick consistency. Slowly mix in the powdered sugar & vanilla, still being careful not to over beat. Frost one side of the pies generously & top with another pie. Enjoy!


foodie pen pals:

edible mail!

food bloggers connect

across the country words & photos by Audrey Scagnelli

In the land of smart phones & instant emails, there is something rather special about receiving snail mail -especially when food is in the mix. If you love care packages from home & want to connect with healthy food bloggers Lindsay sprinkled across the country, Lindsay Livingston has some great news -- sign up for Foodie Pen Pals & you’ll be sending & receiving some seriously awesome food nationwide! In September of last year, Livingston, of the healthy lifestyle blog the Lean Green Bean, started something incredible. A small idea -uniting a few food bloggers by sending tasty goodies via the US Postal Service -- blossomed into Foodie Pen Pals, or FPP as it is referred to by the 1500+ bloggers & foodies who now participate in the program. Essentially, each month FPP participants sign up to send & receive treats to & from their assigned pen pals. Most take full advantage of flat rate boxes, & all participants include handwritten notes. In September, I tried out FPP for myself, & had a wonderful time putting together a box of goodies for Heidi of Simply Sophisticated Cooking. I had a pretty good time on the

receiving end too, thanks to some tasty treats from Tambra of Gingermantra. (In true College & Cook form, Heidi’s box included mix to make her very own mug cake.) Although FPP-ers do not have to have a food blog to partake, it makes for a more exciting “reveal day,” when blogs from coast to coast boast what they received from their pen pal of the month. Tambra, who lives right near Florida State University in Tallahassee, Florida, went all out with her “care package.” From homemade salsa to a homemade coconut flour pancake mix (which were so delish they made the cover) to a bottle of my favorite honey, tupelo honey, I was a very happy college student on September 21st. So is FPP college-friendly? Absolutely. In fact, many college kids have joined up with Foodie Pen Pals, like Kara of the University of California-Davis, who shares her story on page 22. Since FPP lets you join month-to-month (which is completely free!) & has a fifteen dollar spending cap, this really is a college friendly idea. With the numerous healthy food bloggers who participate monthly, Foodie Pen Pals is sure to have a positive influence on the college diet, too.



coconut flour pancakes

with tupelo honey you’ll need: ¾ cup milk 2 tbsp. white vinegar 1 cup coconut flour 2 tbsp white sugar 1 tsp baking powder ½ tsp baking soda ½ tsp salt 1 egg 2 tbsp. butter, melted Non-stick cooking spray

1. Combine milk with vinegar in a medium bowl & set aside for 5 minutes to “sour.” 2. Combine flour, sugar, baking powder, baking soda, & salt in a large mixing bowl. Whisk egg & butter into “soured” milk. Pour the flour mixture into the wet ingredients & whisk until lumps are gone. 3. Heat a large skillet over medium heat & coat with cooking spray. Pour ¼ cupful of batter onto the skillet, & cook until bubbles appear on the surface. Flip with a spatula & cook until browned on the other side. 4. Top with tupelo honey & fresh blueberries. Hi! I’m Kara & I blog over at Blondie Bakes & Bikes. I am an undergraduate student at the University of California, Davis, studying Nutrition Science & enjoying my last two years of college! I first heard about Foodie Pen Pals on Lindsay The Lean Green Bean’s Instagram account. She had taken a picture of all the goodies she’d received from her Pen Pal & I couldn’t help but want to participate in the fun! I blame Foodie Pen Pals for my obsession with PB2 (a powdered form of peanut butter), chocolate covered goji berries, & homemade jam (so much better than the stuff at the store!). I love being a food blogger, but sometimes wish I had more time to dedicate to it. School does come first, but nourishing my body & mind with healthy food & exercise has become a passion of mine. I look forward to my future & know that my love of nutrition will definitely be a part of it! Thanks for reading, & I hope to meet some new faces in the blogging world!


Fall 2012 |


d o o F . h t s u e tr lleng a h C

he t & d ba e h t , d o o g e h t

// y l ug

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“I double-dog dare you!” As kids, we used to dare each other to stick our tongues against frozen poles or to sing “I’m a Little Teapot” in front of all of our friends. Now that we’re in college, we’re daring each other to do food challenges & to post the happenings on YouTube. Be it chugging a gallon of milk in under an hour or stuffing six saltines in your mouth at once, these challenges sound seemingly harmless. Take the cinnamon challenge, in which one has to eat a spoonful of cinnamon. Sounds easy, right? But what do these food challenges actually do to your body? Jeremy Ertl, a student at Winona State University, like many others, thought that the cinnamon challenge couldn’t be that bad, noting “It looked fun & I wanted to see if it was really that bad.” It really was. “It was like trying to swallow sand. Just super dry, almost the sensation of choking. It makes it almost impossible to swallow.”


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The cinnamon challenge has negative effects on your body, according to Professor Arlene Spark, a professor of nutrition at the City University of New York. “Dry & concentrated [cinnamon] can cause burning & irritation of the mouth & perhaps also the esophagus,” which can damage the digestive system. The dangers of the cinnamon challenge are not alone -- the milk challenge can be equally harmful. Spark notes that the body “cannot produce enough lactase (enzyme) to digest the sugar contained in milk (lactose) which will likely lead to gas, cramps & diarrhea.” Although there are obvious negative short-term effects that these challenges have on the body, there are no proven long-term health effects associated with them, according to Spark. Ertl said that a few minutes after the challenge, he felt just fine. “Never let the Internet convince you to try something,” Ertl said. However, if you do feel the need to try anything once, Ertl said, “If you try it, do it with a friend. Makes the pain worth it for the laughter.”


ask the nutritionist:

DR. ELENA CARBONE talks healthy eats +tips of the trade

We heard from Dr. Elena Carbone, a Registered Dietitian & Associate Professor at UMass. Amherst. Dr. Carbone’s classes include Nutrition in the Life Cycle, Public Health Nutrition, & Nutritional Problems in the U.S. by Audrey Scagnelli College cafeterias are not always the easiest place to find a healthy meal. Do you q: have any suggestions on how to maintain a balanced diet while restricted to cafeteria food?

Many schools now offer a wide variety of healthful options in their dining commons. Salad bars with lots of fresh fruits & vegetables are always a good choice a: (remember to limit the high fat dressings). Stir-fry vegetables with whole grain rice, beans, chicken & other lean meats, & steamed fish are also good choices. For a quick breakfast or snack, low-fat yogurt with fruit & a sprinkling of nuts is a good way to go. q: How many fruits & vegetables should I eat every day, really? a:

As many as possible! Remember that 100 percent fruit & vegetable juices count, too!

q: Is taking a daily multivitamin really worth it?

Most healthy people who regularly eat a well-balanced diet generally do not need a: to take supplements. However, certain nutrients (calcium, vitamin D, iron) are often not consumed in adequate amounts in college-aged students. In these cases, a supplement may be needed, although foods are the preferred sources of nutrients. q: What are some of the greatest challenges young people face with getting proper nutrition? a: A: Lack of time, irregular school & work schedules, & limited budgets are some

key challenges. Lack of awareness of how to make healthier choices & the desire to be liked & fit in are additional challenges.

q: What advice do you have for students with very limited options?

Choose thin crust plain or veggie pizza with less cheese as opposed to meat a: toppings. Go with tomato sauce over Alfredo sauce, & drink water, milk & 100 percent fruit juice instead of soda. Also, ask for dressings & sauces on the side.

q: Any last words of advice? a:


Try & take the time to taste foods first before adding sauces, cheese or salt. Also, listen to your body, eat slowly & when you’re hungry, not when you’re bored, upset, or your mouth feels like it needs a snack). This may sound obvious, but it’s not: stop eating when you’re full!

Fall 2012 |

YELLOW Yellow is far from mellow when it comes to fruits & vegetables. These plants are filled with carotenoids that decrease risk for lung cancer, arthritis, & joint inflammation. Yellow produce also helps improve functioning of the respiratory system. Runners & athletes, this may be a helpful color for you. Comfortable joints & improved breathing? Let’s jump in. Yellow Bell Pepper, Pineapple, Corn, Star Fruit, Banana

RED Red fruits & veggies contain an antioxidant called lycopene. It protects skin from sun damage, decreases risk of heart disease & certain cancers, & reduces asthma symptoms. Produce in this shade also is packed with vitamin A, vitamin C, & fiber.

Signal your next brainchild with: Eggplant, Beets, Plums, Blue Potatoes, Elderberries, Black Currants

GREEN When we were kids, our parents told us to eat our greens —but why is this shade so important? Green produce contains vitamins that strengthen bones, muscles, & the brain while also promoting healthy vision. Time to invest in some more green power: Avocado, Gai lan (Chinese Broccoli), Okra, Zucchini, Kale, Cherimoya, Tomatillo, Chayote squash

ORANGE Produce of this lively color is packed with nutrients like vitamin C. Your eyes are fans of orange produce because of its high concentration of betacarotene, which helps maintain healthy eyes and mucous membranes. Scientists have also reported that carotenoidrich foods can help reduce risk of cancer & heart disease, & can improve immune system function. Thinking outside of the orange juice carton, try: Sweet potato, Cantaloupe, Carrot, Papaya

Next time at the store, pick up: Guava, Pink Grapefruit, Pomegranate, Radish, Persimmon, Red Pear stu d

penn appétit


The spring & summer months are the perfect time to pile your plate with a myriad of colorful foods. A rainbow diet filled with fruits & vegetables is not difficult to follow, especially during the sunny seasons. When shopping, simply grab produce in as many colors of the rainbow as you can. This diet maximizes nutrient intake; each color has its own particular benefits, & there are many creative produce options that can make healthy eating pleasing to your palate.




These fruits & vegetables get their hue from antioxidants called flavonoids. Flavonoids improve cardiovascular health & prevent short-term memory loss. Researchers have also found that blue foods, blueberries in particular, may make brain cells respond better to incoming messages & spur the growth of new nerve cells.



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Breakfast into your Own Ha nds


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Fall 2012 |



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It's your most meal of the day. So do it right.

Oh no! You just woke up and class starts in thirty minutes.  You don't have enough time to run to the dining hall, but don’t fret -- it will only take you ten minutes to make one of these delicious & nutritious breakfasts. Our lineup of recipes will give you the energy you need to start your day off right, even if you want to sleep in. Always, Allison & Molly


donut french toast

So good you won’t even need syrup.

yogurt gra nola pops

Who says you can’t have fro yo for breakfast?

3 heaping spoonfuls Greek yogurt 1 shot milk 2 shots berries 1 shot granola 1. Mix yogurt & milk in a bowl until creamy, then mix in berries. 2. Pour into a plastic cup (feel free to use a red solo cup--we won’t judge!). 3. Stick in a plastic spoon upright in the center of the cup to use as a popsicle stick & freeze overnight. In the morning, remove popsicle from cup. *If it’s sticking, run the sides of the cup under hot water. 4. Roll the popsicle in granola & enjoy!

If you don’t have time to freeze it over night--use these same ingredients to make a parfait!

1 egg 1/2 shot milk 2 slices bread 1 shot sugar 2 shakes cinnamon 1. Whisk the egg & milk together until they are the consistency you would use to make scrambled eggs. Carefully poor mixture onto a big plate. 2. Dip bread into mixture, one slice at a time, letting the egg & milk soak into the bread. 3. Put a pan on the stove (you can use a bit of oil or butter in the pan so it doesn’t stick). Put one slice of bread in the pan & cook until golden. Flip it over & repeat. 4. Pour sugar & cinnamon on a fresh plate & dip french toast in sugar. Eat & enjoy!  No syrup necessary for this delicious take on french toast.

No stove? This would also work in your toaster oven! Just remember to use nonstick spray!

Quiche in a Cup

Fancy enough for a dorm brunch party.

1 slice cheddar cheese, 1/2 a small tomato, diced 1 shot chopped spinach (try broccoli or peppers as a substitute) 1 shot, cream (or milk) 1 egg 1 slice of bread torn into penny-sized pieces 1. Whisk together all ingredients in a mug or microwave-safe cup. 2. Microwave for one minute. Depending on the intensity of your microwave, you may need a little more time. If you do, try putting it back in the microwave for fifteen second increments until it looks cooked. 3. Grab a fork & dig in!

Make this classic breakfast dish in a mug -- almost no cleanup needed!

Easy breakfast sa ndwich

It’s just like an Egg McMuffin -- but easier!

1 egg 1 slice cheddar cheese (or whatever cheese you have) 1 English Muffin or 2 slices of bread 1-2 slices of tomato 1/2 shot mayonnaise 2-3 slices of avocado if desired 1. Crack the egg into a cup, whisk it until the white & yolk are fully combined & pop in the microwave for one minute. 2. Put your english muffin or bread in the toaster & cut a slice or two of tomato. 3. When your carbohydrate of choice is toasted, spread the mayonnaise on the inner layers. Pile on your cheese, veggies, & egg.



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Fall 2012 |


brought to you by:

photos by Michelle Oddis cordero


candy corn shots

No Halloween party is complete without some good old fashioned jello shots. That’s So Michelle

caramel apple shots

original caramel apple jello shots

you’ll need

10 small granny smith apples 1 envelope knox gelatin 1/2 cup water 1/2 cup coconut milk 2 drops yellow food coloring 1 envelope Land o’ Lakes Caramel hot chocolate (Regular works too) 1/4 cup sugar 1/2 cup butterscotch schnapps lemon juice

Candy Corn Jello shots you’ll need

10 oranges 1 box orange jello 1 can coconut milk 1 envelope Knox geletin 1/4 cup sugar 1 bottle Pinnacle whipped cream flavored vodka

Check out

That’s So Michelle for directions on making these surprising simple jello shots. They’re just 6 steps, & are guaranteed to impress!


Making a Difference one organization

& its dedication to words by audrey scagnelli


RFC created an online phot uploading site where schools can upload photos from their 2012 Food Day celebrations. Here, students from Northeastern University in Boston celebrate Food Day.


Fall 2012 |

Want to bring local ingredients to your cam- Ultimately, the Real Food Challenge thinks pus cafeteria? Not sure where to start? big but starts small, developing lasting relationships Real Food Challenge is here to help. with students My first contact with the RFC was at nationwide. Carleton College, where I performed the Real Food Calculator, a tool that In fact, for years RFC has been helping RFC is well students work with their universities aware that stu- assesses the real food purchasing of an institution. In the beginning to bring about sustainable change. The dents are the I was curious about how the dining impact is astounding, with hundreds of ones who need hall worked, but the project ended up launching me headfirst into the schools on board & a network of to work with summits & campus visits constantly in the their universi- food movement. Two years later my involvement has deepened, & I now works. For this year’s October 24th Food ties to bring co-chair a working group dedicated Day, RFC connected hundreds of students about lasting to improving the Calculator. By measuring how schools across the coun& provided them with tools to organize change. They try are shifting more & more dollars their own events. (Never heard of Food aim to help to buy sustainable, nourishing food, Day? It’s an official day dedicated to the students build the Calculator helps build the infracelebration & movement towards healthy, a healthy, fair structure necessary for healthy food systems. Instead of waiting until “real affordable, & sustainable food.) & green food life” after I graduate, I have been able economy in to start trying to change the world Raychel Santo, a junior at Johns Hopkins the college set- now through the RFC network. UnUniversity, has been involved with RFC ting. RFC’s ul- veiling where my food comes from & since her freshman year, when she worked timate goal is developing standardized food ratings to create her school’s first campus garden. to “shift $1 bil- has been incredibly empowering experiences. -Lindsay With the help of RFC, Hopkins now hosts lion of existan annual 100 Mile Meal on Food Day, ing university which serves up a nearly food budgets 100 percent locally sourced meal. “Salt, away from industrial farms & junk food & pepper & oil are pretty much the only towards local, community-based, fair, ecoexceptions we make,” Santo says. The meal logically sound & humane food sources by is cooked by fellow students, & this year 2020. To see if RFC has a presence on your had over 130 students participate. campus, check out their website.




got between

s t u n o me & d


ck u L n ly it a K y b to o h p & words


Fall 2012 |


Tthere is one thing you need to know about me: I love doughnuts. I am headover-heels in love with doughnuts. If a doughnut asked me to marry it right this second, I would not hesitate to say yes. So when everything had to change -- when I had to break up with doughnuts -- I wasn’t the happiest person in the world. It came out of nowhere & all of a sudden, BAM! I couldn’t eat anymore. I just physically couldn’t swallow. After a whole slew of tests, the doctors finally diagnosed me with gastroparesis. According to Clinical Professor of Gastroenterology & Hepatology at the Stanford School of Medicine, George Triadafilopoulos, gastroparesis is a “severe delay in gastric emptying associated with more severe symptoms of vomiting & loss of appetite.” Getting this disease forces you to change your entire diet. Your body rejects certain types of food, causing nausea & vomiting, heartburn, chest & stomach pain. “Fats & fiber tend to retard emptying… this should be stressed as many of these patients also have constipation, [&] have been told to take fiber supplementation,” Triadafilopoulos said. There is no swelling or itchiness as result of eating foods like as fiber, so gastroparesis isn’t an allergic reaction, but your awareness of food increases the same way it would if you found out you were allergic to peanuts or shellfish. Gastroapressis is an increasingly recognized disorder -- there has been a 158 percent increase of reported cases from 1995 to 2004. Since with gastroparesis food takes longer to digest, I also had to change

the way I ate. Eating three large meals a day is often too much food to take in at one time. Instead, it’s wise to have fourfive small meals a day. Having gastroparesis certainly doesn’t mean that you have to starve -- it just means that you spread out your meals. I had a few years of experience controlling my diet before I went to college—a place where meal plan choices are often limited to greasy pizza or a sketchy sub sandwich. “The management of gastroparesis in college students is challenging,” Triadafilopoulos said. So how does one remain healthy & still eat while on the meal plan? Granted, that answer varies depending on your college & its dining services, but the best thing to do (if you can) is to forget the meal plan, or get the smallest one available & start cooking for yourself. Cook foods that are low in fat & fiber. Skip the midnight McDonalds run, & (as much as it pains me to say this) avoid doughnuts as much as possible.

helpful tips: carbonated drinks, fried food, high fibered food (oatmeal, apples, grain breads) Yogurt, Soups, or anything that is more liquid based, low fiber cooked vegetables (squash, potatoes, spinach), Eggs Ginger (fresh, candied, or in drinks such as ginger ale or tea), Yogurt, Lemon Eat slowly & drink a lot of water with each meal



Fall 2012 |

Sweets Go

Gluten Free

words & photos by Katie McCarty



ver the years, I’ve completely changed the way I eat. I used to be known as the girl who only ate chicken nuggets & tacos. With time my picky eating habits slowly changed, & I am now 100 percent gluten free & I eat dairy in moderation (ice cream for a treat & cheese to flavor my food every once in a while). One of the big challenges with my new lifestyle can be finding desserts that are healthy, yet still taste delicious. After trying several recipes, & racking my friends’ brains for their favorite GF recipes, I discovered food bloggers who helped me develop my go-to favorites. Although I do eat dairy in moderation, I rarely cook with butter, milk, eggs or sugar. I have found desserts with these ingredients can weigh me down, so I usually try to substitute oil for applesauce or honey for sugar. I end up feeling energized after & very satisfied with the taste. Here are my favorite dessert recipes, all of which are vegan, gluten & dairy free.


Fall 2012 |



Fall 2012 |

Black Bean Brownies

Yield: 12 brownies Prep Time: 20 min Cook Time: 50 min

Recipe Courtesy of Peas & Thank You

My roommate actually introduced me to Black Bean Brownies. At first I was completely skeptical because beans in brownies sounded, well, disgusting, but once I tried them I was hooked. These are a lot more fudgy than normal boxed brownies, & they are extremely rich & “chocolaty. “ You’ll Need: 1 14 oz. can black beans, drained & rinsed 3/4 cup unsweetened applesauce 1/4 cup maple syrup 1/4 cup cocoa powder 1 tsp vanilla extract 1/4 cup organic sugar or stevia baking blend 1 tsp. baking powder 1/2 tsp baking soda 1/4 t. salt 1/4 cup oat flour (or old-fashioned oats ground finely) 1/3 cup chocolate chips 1. Preheat oven to 350 F. Grease an 8x8" pan & set aside. Combine beans, applesauce, maple syrup, cocoa powder, vanilla, sugar or stevia, baking powder, baking soda & salt in a food processor or blender & blend until smooth. 2. Stir in oat flour & chocolate chips. 3. Pour batter into the pan & bake for 30-32 minutes or until brownies are set. Cool before cutting into squares.



Fall 2012 |

Quaker Chewy Granola Bars Yield: 10 bars Prep Time: 20 min Recipe courtesy of Chocolate Covered Katie

For these Quaker-style Chewy Granola Bars, I make my own oat flour using a food processor. I swapped agave for honey & used Kellogg's Gluten Free Rice Crispies. I keep the bars refrigerated because they fall apart easily at room temperature. I love these because they’re quick, cheap & taste like cookie dough in their raw form! You’ll Need: 1 cup rolled oats 1/4 tsp. baking soda 1/4 cup rice crispies 1/4 cup plus 2 tbsp oat flour 1/2 tsp. pure vanilla extract 2 tbsp. coconut oil or veg oil (I use coconut oil) 1/4 cup agave (Honey will also work, but not for strict vegans.) 1-2 packs stevia (up to 1/16 tsp uncut) or 1-2 tbsp brown sugar 1/4 tsp salt 2 tbsp applesauce (banana or pumpkin works too!) Ideas for add-ins: mini chocolate chips, chopped raisins or other dried fruit, shredded coconut, chopped walnuts. 1. Combine all dry ingredients & mix very well. (If you don’t have oat flour: simply grind rolled oats in a food processor to make oat flour. Be sure to measure the correct amount of flour for the recipe after grinding, not before.) 2. In a separate bowl, combine wet ingredients. Stir wet into dry & use a sheet of parchment (or wax) paper to squish evenlycoated mixture into a parchment-lined 7×5 pan (or double the recipe for a 9×13). 3. Push down very, very hard, with a can or something heavy. 4. Pop bars in the fridge until firm, then squish down again.

No-Bake Peanut Butter Granola Bites Yield: 24 balls Prep Time: 20 min Cook Time: 50 min Recipe courtesy of Joy Wilson of Joy the Baker

These No Bake Peanut Butter Granola Bites are perfect for breakfast on the go or a quick snack. I don’t like banana so I omitted it, but with fall just around the corner, pumpkin would be a perfect addition. You’ll Need: 1/3 cup maple syrup or honey 1/4 cup natural peanut butter 2 tbsp unsalted butter 1 cup cold cereal like Rice Krispies (I used Kellogg's Gluten Free Rice Crispies) 1 cup old-fashioned rolled oats 1/4 cup dehydrated banana slices, or dried cherries or cranberries or apricots 1. In a small saucepan over medium heat, stir together the maple syrup or honey, peanut butter & butter.  Heat until the butter is melted and the peanut butter is loosened. 2. Combine cereal, oats & banana slices in a medium bowl.  Pour the warm peanut butter mixture over the dry ingredients & combine. Stir until all of the dry ingredients are moistened by the peanut butter mixture. 3. Using a small scoop, scoop mixture onto a wax paper lined baking sheet. Press balls together with clean & damp fingers if they break apart a bit. 4. Place in the fridge for about 15 minutes to harden & set. Place in cupcake liners & store in an airtight container in the fridge for up to a week.


Tail The Big ten gate

tips & tricks from the pros words & photos by Jessica Levine


Fall 2012 |

Every fall, college students anxiously await the arrival of the first football game. On game days at the University of Wisconsin-Madison, houses & parking lots surrounding Camp Randall flood with tailgaters fueling up for the big game. A foodie & college cook myself, I spent my time before the September 1 kickoff against Northern Iowa grazing around the stadium on a quest to find the best grub in town! Red was the color of the day -from jerseys to jockstraps, Badger fans showed their Bucky pride through a wide array of costumes & decorations. The energy was contagious & strangers young & old welcomed me with open arms. I quickly learned it is the tailgating veterans who really offer up the best grub. Many were kind enough to offer tips & tricks worthy of any college tailgater. I was drawn into a Madison alum tailgate hosted by the red-clad Larry & Lois Pfister. Their main attraction, a Weed Eater powered blender, is a popular innovation among many Badger fans. This little piece of machinery mixes up pre-game libations like a pro. Perfect for blended drinks on game day, be sure to check out their recipe, The Frozen Gopher. Next on my tailgate-studded stroll was a meet-n’-greet with Uncle Phil of “Uncle Phil’s Mustard,” who has been coming to Badger tailgates for 39 years. For his first course, Uncle Phil served up Klement’s brats, followed by chicken skewers marinated with Kikkoman Teriyaki Sauce & tenderloin skewers. The must-have at his tailgate is, of course, the full line of Uncle Phil’s mustards. After all, you can’t have a brat without toppings! For Badger supporters & football fans alike, Uncle Phil features a variety of helpful “Tailgate Tips” & recipes on his website: . Finally I met Tom & Janice Laufenberg, who brought out the big guns with their Big 10 spread. From traditional brats

& burgers to savory crockpot meatballs, they dished out a feast fit for a king. The couple plans their tailgates according to the season -- for their annual Thanksgiving tailgate, they offer turkey, stuffing & all of the holiday fixings. Janice always prepares breakfast sausage & an egg casserole for early morning tailgates. Casseroles are perfect for college cooks because you can make them the day before! The Laufenberg’s daughter, Kelly, always makes a variation of Frank’s RedHot Buffalo Chicken Dip. For college students looking to cut cooking expenses, Kelly suggests using leftovers:. “For this past tailgate, I used chopped turkey I had frozen from a leftover turkey cooked earlier in the week.” Her crowdpleasing dip is a hit & is simple to prepare! I can wholeheartedly say that my conquest to find the best Big 10 treats ended in triumph, only made sweeter by a Badger victory. With a stuffed stomach (& snug jeans) I walked home with my head full of new tailgating ideas. To all of you college cooks, try some of these Big 10 tips if you want to put on a successful tailgate!


Our Cooking Mix Hand-Picked Tunes to Cook By

Words by Christina Oriel

In the spirit of fall, we put together a soundtrack to celebrate a new school year, the hued leaves, & the season’s comfort food staples. Whether you’re preparing a meal or studying for midterms, we hope this mix keeps your feet tapping. Head over to 8tracks & take a listen!

o these Listen t + more! tracks

Punching in a Dream - The Naked & Famous

An upbeat melody that is a fitting accompaniment to the changing season.

Simple Song - The Shins

Contrary to its title, this simple song carries a strong pop riff that will keep you moving as you gather your ingredients together.

I’ll Be Alright - Passion Pit

Whether you’re preparing a meal or studying for midterms, it’s hard not to tap your feet to this track.

Everybody Talks - Neon Trees

The energetic drumming heard throughout the track creates an impression of 60’s rock, yet does not sound too outdated.

Marathon - Tennis

The ethereal sounding vocals give off a sunny vibe that makes us long for summer days.


Fall 2012 |

THE CAMPUS SCOOP puses nationwide m a c om fr s le ta Food

Santa Clara University

When college students have schedules more packed than the Superbowl, it’s nice to have quick & easy food options that will get them through their long days. Tapingo, a mobile phone application, took Santa Clara University by storm late last year, allowing students to pre-order their food & have it ready for pick-up during those 10 minute passing periods. Some campus favorites for students on the go are the stocked salad bar & fresh sushi, but those who want a nightly special must inevitably wait in a long line on parmesan chicken nights. An institution that prides itself on sustainability, SCU is part of the nationwide college Real Food Challenge, promising 20% of its food to be locally grown. Healthy food is great, but for those craving their dose of deep fried goods, there’s always the late-night Bronco, open until 2 am….you can never say no to those mozzarella sticks. -Anaisy Tolentino

Danish Institue for Study Abroad

One of my big concerns before I began my study abroad in Copenhagen, Denmark, was how I’d live without the healthy, cheap food options I have at my home university. The program I’m studying with doesn’t have a campus or meal plan, & restaurants in Copenhagen are astronomically expensive. I’ve learned in the past few months how easy it is to save money & still eat healthfully by cooking for myself. I buy chicken & fish in bulk (freezing individual portions) & use four miracle ingredients: lemon, soy sauce, tomato sauce & honey mustard. Mixing lemon with soy sauce makes a great stir fry base, & a lemon/honey mustard mixture is a delicious marinade for fish. Just throw some protein in a pan with a combination of two of the above ingredients, then add vegetables & a grain like rice or whole-wheat pasta for a filling, cheap & healthy meal. Of course, you must sample the local cuisine when you’re abroad (I’m in the land of Danishes after all!), but for a healthy alternative to Italian gelato or Middle Eastern schwarma, always remember to go back to the basics! -Cailey Indech

University of Chicago

Between dollar shakes & Harold’s, eating right & staying healthy at U Chicago can be rough. That said, there are a few good options for eating healthy in Hyde Park that often go overlooked by first years & their decadent capitalist meal plans. If you have a kitchen, Hyde Park Produce is a great place for reasonably priced fresh fruits & vegetables pretty much year round. If you’re willing to spend a little bit more money though, Treasure Island gives you a larger selection. For the scholar on a budget, the basement cafeteria under the Brain Surgery Center has cheap & balanced meals for between 4-5 dollars. Stay away from the grill though; the three-dollar bacon cheeseburger is not your friend. But honestly, your best option is to make friends with someone who has a meal plan & raid the salad bar. Those guest swipes aren’t -Trace Robbins going to spend themselves.


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College & Cook Magazine, Fall 2012  

Please enjoy our fourth issue,which focusses on healthy eating in college. “The Health Issue,” this may be, but really this is an issue abou...

College & Cook Magazine, Fall 2012  

Please enjoy our fourth issue,which focusses on healthy eating in college. “The Health Issue,” this may be, but really this is an issue abou...