Paisano Plus - The Munchies

Paisano Plus

The Munchies

Spring 2022

Issue 1

About The Artist Jasmine Paje Jasmine Paje is a 26-year-old professional artist who has been drawing for as long as she can remember. She graduated from the University of Texas at San Antonio with a degree in math and is currently in the process of pursuing a master’s in statistics and data science. The cover of this magazine was inspired by a photograph of hers from 2016 in a quaint ramen shop in the Philippines called Hanamaruken Ramen. Paje was hoping to deliver a drawing that portrayed the many different textures enjoyed while having a steaming bowl of fresh noodles from Asia. She went above and beyond what was expected of her and also drew the back cover with an empty bowl, hoping to show the way our readers “ate” through the magazine. Paje claims the drawing took her about six hours, which is the time she usually spends on a digital piece.

“As a character artist I tend to gravitate toward more animated styles. So, I figured for this cover I would take that approach since it’s comfortable and served as a wonderful practice for still life. There also seems to be a rise in popularity in anime in the last few years, as it’s become more ingrained in pop culture. I also adore the way food in Japanese animation looks, since it combines a cartoony yet semirealistic style to it. I chose to draw this ramen because I wanted to draw something as detailed as possible, and this has been my favorite picture of food I’ve taken,” Paje said.

Paje also expressed how she feels about the drawing she’s done for the cover and how she’s progressed as an artist.

“I love this drawing that I did for the magazine. I don’t do still life often, as a character artist, but I do also enjoy practicing drawing things other than people sometimes,” Paje said. “I’ve been drawing for as long as I can remember, and it’s been about thirteen years since I first started teaching myself digital art, so these days I’ve grown quite fond of my own work as I’ve seen myself grow through the years.”

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Pictured here is the photo taken by Paje at Hanamaruken Ramen in the Philippines. Pictures courtesy of Jasmine Paje.

Graphic by Joanna Paje/The Paisano.

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15 Recipes under 15 Minutes

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Five Easy PlantBased Recipes

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Plant-Based Picks on Campus

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Understanding More About GMOs

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BYOS (Bring Your Own Snacks) Don’t ‘Rush’ into it: Interview with Canadian Vegan Pro-Athlete John Rush A Comprehensive Guide to Coffee

Trigger Warning Food is Not the 36 - 37 Enemy

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Letter from the Editor There is so much more about food than we give it credit for. Food is fuel, and it gives us the energy necessary to live and experience life to the fullest. It can bring us comfort and solace in times of hurt, and it unites the world in the sharing of multiple cultures. It is there to remind us that we are here, wherever that may be.

This issue, we wanted to explore all that there is about food.

From ways to budget while living on your own for the first time to understanding almost all there is to know about coffee, we got you covered. Want to know more about going vegan? Perfect, there’s an interview in here just for you featuring a content creator from Canada. In a time crunch and need a quick meal? There’s 15 recipes just for you, all under 15 minutes.

Originally, this issue was supposed to be a holiday magazine, but we thought that the impact of food has on all of us – college students or not – was a more pressing matter to write about. Ultimately, I’m glad to say that decision was right. It was so much fun and so exciting to put together a food magazine and I hope that you all enjoy reading it as much as I enjoyed creating it.

Now, there’s so much more in here waiting to be read (or in this case, eaten). So, get ready to explore this world of food we’ve put together for all of you. Trust us, you won’t regret it.

Trigger Warning: Dedication: While there is nothing graphic, there are mentions of eating disorders. Please read with caution. If you are struggling, or know someone who is, there is a national hotline number available over text or phone via the National Eating Disorders Association (NEDA). Reach out to them at (800) 933-2237.

Remember that you’re not alone in this and there is someone willing to help.

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This issue is dedicated to my friends and family who have supported me endlessly in my journalism career. I appreciate it more than y’all know. I’d also like to dedicate this to my wonderful friend Joanna and our assistant sports editor Julia.

I have no idea where this issue would be without y’all’s help. I couldn’t have asked for two better people to create this magazine with. You two are the best.

Page layout by Sanne Peek.

{ Paisano Plus }

Meet the chefs

Magazine Editor: Seva Hester Assistant Magazine Editor: Isabella McGovern The Paisano Editor-in-Chief: Sofia Garcia Managing Editor: Bella Nieto Photo Editor: Dalton Hartmann

Isabella McGovern Kennedy Bustos Assistant Magazine Staff Writer Editor

Jada Thomas Copyediting Coordinator

BellaThomas Nieto Jada News Editor Copyediting Coordinator

News Editor: Gauri Raje Web Editor: Mason Hickok Business Manager: Luke DeMario Opinion Editor: Laynie Clark Distribution Manager: Areebah Bharmal

Ryder Martin Sports Editor

Gauri Raje News Editor

Kennedy Bustos Staff Writer

Copyediting Coordinator Jada Thomas Arts & Life Editor: Saryvette Morales Sports Editor: Ryder Martin

Briah Ramos Staff Writer

Jessica McLaren Staff Writer

Laura Thevaos Staff Writer

{Writers} Kennedy Bustos, Seva Hester, Ryder Martin, Jessica McLaren, Guissel Mora, Bella Nieto, Joanna Paje, Gauri Raje, Briah Ramos, Laura Thevaos, Jada Thomas {Graphic Designers} Dalton Hartmann, Camila Martinez Rivera, Sanne Peek, Grace Robinson {Cover Photos} Jasmine Paje {Advisor} Diane Abdo

Guissel Mora Staff Writer

Dalton Hartmann Photo Editor

Joanna Paje Staff Writer

Grace Robinson Graphic Design

Sanne Peek Graphic Design

Camila Martinez Rivera Graphic Design

Chef hat graphics by Dalton Hartmann/The Paisano.

{Advisory Board} Stefanie Arias, Ryan Garza, Jack Himelblau, Steven Kellman, Sandy Norman Paisano Plus is published by the Paisano Educational Trust, a non-profit, tax exempt, educational organization.

The Paisano is operated by members of the Student Newspaper Association, a registered student organization.

The Paisano is NOT sponsored, financed or endorsed by UTSA. All revenues are generated through advertising and donations. Advertising inquiries and donations should be directed toward: 14526 Roadrunner Way Suite 101 San Antonio, TX 78249 (210) 690-9301 magazine@paisano-online.com © 2022, All Rights Reserved, The Paisano

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Made for college students: Laura Thevaos

Yogurt Berry Parfait (1 serving) Ingredients 1 cup of yogurt ½ cup of frozen/fresh berries

Directions

Layer granola, berries and yogurt in a cup or bowl and you’ve made an instant breakfast or snack in under fifteen minutes!

¼ cup of granola

Chocolate Banana Smoothie (1 Serving) Ingredients 1 banana (frozen preferred) 1 tablespoon of cocoa powder 1 cup of milk

Directions In a blender mix banana, cocoa powder, milk and peanut butter. Add in ice, blend, then serve.

½ cup of crushed ice 1 tablespoon of peanut butter Whipped cream (optional)

Berry-Banana Chocolate Trifle (1 Serving) Ingredients 1 cup of berries 1 banana 1 cup of whip cream 2 tsp of cocoa powder ¼ cup granola

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Directions Mix cocoa powder with whipped cream to make chocolate mousse.

Layer berries, banana, whipped cream and granola to make a fast, delicious dessert on the go.

15 Recipes under 15 Minutes

Photos by Laura Thevaos/The Paisano.

Page layout by Seva Hester.

Eggs in-a-basket (1 Serving) Ingredients 2 pieces of bread 2 eggs Shredded Cheese Salt and pepper Butter

Directions Using a small cup, cut out a circle from both pieces of bread. Butter a pan over medium heat and place slices of bread onto the pan. Crack the egg into the holes in the bread and wait for the egg to cook until the egg is white. Wait five minutes and then flip to cook on the other side. Your egg in a basket is then ready to serve.

Mushroom-Spinach Omelet (1 Serving) Ingredients 2 eggs ½ cup of fresh (or frozen) spinach ½ cup of sliced mushrooms 1 tablespoon of butter ¼ cup of cheese ¼ teaspoon of salt and pepper

Directions Whisk eggs, salt, pepper and cheese together.

Butter a pan well over medium heat. Cook spinach and mushrooms for roughly 5 minutes, until spinach is wilted and mushrooms are fully cooked. Put spinach and mushrooms in a bowl. Re-butter the pan, pour in the eggs and pour mushrooms and spinach into the eggs. Cook until edges of the omlet are browned. Carefully flip the omelet and place a handful of cheese on one side of the omlet. Turn the omlet over to sandwich the cheese and serve.

Avocado Toast with Egg (1 Serving) Ingredients 1/2 avocado 2 pieces of bread

Directions Slice avocado, place it on toasted bread.

Fry an egg in a buttered pan, over medium to low heat. Place egg on top of toast and add a pinch of salt and pepper.

1 egg Salt and pepper 1 tablespoon butter

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Banana-Chocolate Trifle (7-10 servings) Ingredients 2 bananas 1 pack of chocolate or vanilla pudding 2 cups of milk Whipped cream Loaf of angel food cake

Directions First slice a banana and dice a loaf of angel food cake. Make the pudding, with 2 cups of milk. Whisk milk with pudding mix and let sit for 5 minutes.

Take any dish and layer angel food cake, pudding, banana and whipped cream until ingredients are used up. Then your dessert is ready to serve.

Blueberry Pancakes (servings optional) Ingredients Pancake mix Water Blueberries Syrup Whipped cream (optional) Butter

Directions This is a great way to add something extra to your normal pancakes. With instructions on the box and serving size, mix in water and pancake mix. Mix in blueberries and cook over medium heat on a buttered pan. Flip until golden brown. It takes roughly 2-3 minutes on each side to ensure pancakes are fully cooked.

Tuna Melt (1 Serving) Ingredients 1 12-ounce can of tuna 2 tablespoons of mayonnaise 4 teaspoons of diced pickles ½ teaspoon of dijon mustard 1 teaspoon of chives 2 slices of bread ¼ cup of cheese

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Directions Heat the oven to 350 degrees Fahrenheit. Mix the tuna, mayonnaise, mustard, pickles and chives in a bowl. Spread on top of toast and cover with cheese. Bake in the oven for 10 minutes, or until cheese is melted and bread is toasted.

Shrimp Tacos (2 Servings) Ingredients Tortillas 1 lbs of shrimp (frozen or fresh) 4 tbsp of olive oil ¾ tsp of chili powder ¼ tsp of onion powder ¼ tsp of salt 1 tbsp of fresh lime juice

Directions Cook shrimp over medium heat with 2 tablespoons of olive oil until fully cooked, for roughly 10 minutes. Next, mix shrimp into a bowl with lime juice, 2 tablespoons of olive oil, spices and pico de gallo. Serve on top of warmed tortillas. Mix the sriracha sauce and sour cream to make sauce, drizzle onto shrimp and serve with avocado.

1 tbsp of sriracha sauce ¼ cup of sour cream ½ avocado ¼ cup of pico de gallo

Tomato Basil Soup (Serves 5-7) Ingredients

Directions

2 tbsp of olive oil

Heat olive oil over medium-low heat in a pot. Once hot, cook onions and garlic until golden brown. Stir in the tomatoes and chicken stock. Bring the soup to a boil, then lower heat to maintain a simmer for 5 minutes. Carefully transfer soup to a blender and blend. If using a blender, return mixture to the pot. Stir in the cream, sliced basil, salt and let simmer for another 5 minutes and serve.

1 onion 1 tbsp of diced garlic 4 cups of vegetable broth 1 cup of heavy cream 1-2 tsp of salt and pepper 1 can of diced tomato 1 bunch of basil, sliced

Chicken and cheese Quesadilla (1 Serving) Ingredients ¼ cup of cooked, frozen Tyson grilled chicken ½ cup of spinach or spring mix greens 2 tortillas

Directions Cook chicken in pan until dethawed (7 minutes) and then add in greens until cooked (3 minutes) and place into bowl.

Next, warm tortillas and then add cheese, chicken and greens; sandwich tortillas together. Make sure to cook until the cheese is melted. Slice and then serve.

½ cup of shredded cheese

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5-Minute Guacamole (1 Serving) Ingredients 1 avocado 3 tablespoons of ready-serve pico de gallo

Directions Cut and mash together avocado, stir in salt, pico de gallo and lime juice until mixed thoroughly. Serve with chips.

½ teaspoon of salt 1 teaspoon of lime Your choice of chips

Arroz (5 Servings) Ingredients 1 cup long grain white rice 1/4 cup olive oil 1/4 diced onion 1 medium diced garlic clove 2 cups hot water (divided) 1/2 cup hot chicken broth (or vegetable broth)

Directions Heat the lard in a large heavy skillet over medium-high heat.

Add the rice, and stir until the rice is toasted. Add the garlic and onion; cook and stir until the onion just begins to brown. Stir in the tomatoes, tomato sauce, chicken broth, water and salt. Bring to a boil, then reduce heat to low, cover, and cook for 15 minutes, or until rice is tender.

1/3 cup tomato sauce 1 tsp salt

Ramen Stir-fry (serves 8-15) Ingredients 1 bag of stir-fry veggies (fresh) 1 lbs pack of stir fry beef or chicken 4 packs of chicken flavored ramen 1 jar of stir fry sauce (personal preference) 1 can of water chestnuts

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Directions Boil water and once boiled, add veggies and cook for 8 minutes.

Once veggies are cooked, strain them out. Add ramen to water and cook for 3 minutes, strain noodles. In a separate pan, cook meat and add ramen seasoning packets. Add noodles and veggies to the pan with meat. Add ¾ of any stir fry sauce and the ramen stir fry is ready to serve.

Page layout by Seva Hester.

Comfort Food: One of the joys in life Gauri Raje News Editor

I’ve loved food for as long as I can remember. I grew up eating traditional, homemade Indian food - recipes that my mother had picked up from my grandmother. I can still recollect the distinct waft of hot food originating from the kitchen and making its way throughout the entire house as meal time neared.

To me, Indian food has always been a form of comfort and assurance. It has been a constant in my life; a companion through all of my highs and lows. As a nineteen year old college student, I can assert without a doubt that nothing hits the spot like some good old Indian food after a long day.

College can be very stressful.

Nothing prepares you for it.

You’re suddenly surrounded by a growing mound of studying and a messed up body clock. It’s hard to let go of everything and take a step back, to just relax without constantly worrying about one thing or another.

Not to mention the uncertainty that the future holds. To add to that, if you’re staying away from home, that brings on an added layer of uncertainty. As college students, all we want in this time of uncertainty is something that gives us a feeling of familiarity and warmth.

While I decided to stay at home for college, this sense of uncertainty that comes

with the start of something new continues to follow me.

In my experience, I find that mealtimes or moments when I sit down to eat are the only times I can let my guard down, which has made food all the more special for me.

truly appreciate comfort food.

Eating a freshly cooked meal, especially if it’s something that I associate good memories with, is my way of acknowledging the little things. It’s a way to break the monotony of the day, even if that may be for an hour.

As cliche as the term might sound, comfort food is indeed a very effective way to detach from the neverending cycle that is life. It’s like a warm hug after an exhausting day: a pat on the back for making it through the day. The term comfort food does not even come close to describing the memories and warmth that I attach to a very diverse selection of foods.

Food is one of the many ways in which I find some much needed solace. My mom’s homemade Indian food is, in the truest sense, my comfort food. It’s a way for me to reconnect with my younger self; it’s a reminder to enjoy and appreciate the little joys in life.

There’s something about the simplicity of food that makes it a source of reassurance. I often find that I gravitate towards foods that I grew up eating foods that remind me of home and of simpler times - almost as a homage to my younger and more carefree self.

We get so caught up in trying to get somewhere that we forget to enjoy the little things. As students, we’re focused on taking longer strides and we tend to feel disappointed when we don’t get what we aimed for. All of us have had times where we have mechanically gone through our daily routines without much joy or purpose.

It’s during moments like these, when I’m at my lowest, that I Graphic by Joanna Paje/The Paisano.

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Showcasing Cultures: Guissel Mora

Is there a dish you associate with your childhood —with times you miss home, or just when you want to feel all warm and cozy inside? In different parts of the world, there are multiple dishes people deem as comfort food. I’ll be taking you on a relaxing, flavorful journey worldwide to experience different cultures and flavors: starting with India, a country so dense with culture, it was almost hard to pin down a perfect comfort dish.

Indian cuisine is so broad that we simply cannot cover every dish. So, when researching different foods to transmit that feeling of nostalgia, Khichdi was the one. Arkaprabha Das said, “Khichdi is a dish that is not only craved for its taste but has the power to bring the entire family together with smiles on their faces even after a tough day.” This is the type of food you think of when the weather is perfect for staying indoors. It is made of rice and lentils as the base, but it often contains cumin seeds, ginger and asafoetida, which is a plant that mimics other flavors like onions, eggs or meat. This dish is given to babies when they are young as it is sort of bland compared to other Indian dishes, so it is easy for them to consume. However, it can be flavorful and a staple in many healthy diets when made well. It varies by region, but it is best kept simple in the southern area of India.

Comfort Food around the world Another country where each dish is interpreted differently within separate regions is Mexico. When people think of comfort food, this might not be a country that comes to mind. However, I chose Mexico as it is one of the many countries with versatile food. The comforting dish of choice for me was a dish made of corn-tortillas pinched at the edges, often filled with cheese, salsa, sour cream and onions called Picaditas.

They are made differently depending on the regions in the country. Still, it is a comfort dish for me because they take me back to a simpler time whenever I eat them. I can imagine the steam coming from a homemade picadita, along with the flavors of the salsa and sour cream to subdue the spice; though this is not comfort food for all, the process of making homemade picaditas can become a special event, as you learn to knead the ‘masa,’ or dough, and pinch the tiny tortilla into a perfect mini piece of nostalgia.

Food is not the only thing we find nostalgic appeal in; for example, the Japanese onigiri is said to be “served with a dose of scenery,” by Amy Chavez of Sora News24. Japanese cuisine is one of the most popular in the world, from dishes like ramen and sushi to something as simple as a snack found in convenience stores around Japan, onigiri – a rice ball made of white rice, wrapped in nori, a dried edible seaweed.

A snack like onigiri is not always about the taste or presentation, but about where you enjoy it and with whom.

Since it is so easily accessible, it’s often thought of as a picnic or after-school snack. For some individuals,

it takes them back to their middle through high school years, remembering the innocence of being a teenager and laughing about nothing and everything as you stop by the convenience store with friends on your walk home. Pick up an onigiri and bite into it to find the center with filling ranging from sweet salmon to sour plum. With just one bite, this snack can open up forgotten memories of a bento box, a staple in Japanese childhoods, or create new ones as you enjoy it with pleasant company on a picnic.

Regardless of where you are, onigiri is bound to make a memorable time.

Now let’s stray away from the warm spring days accompanied by adolescence in Japan and imagine a new scenario: a cold morning where you crave the comfort of a relative who would cook you something yummy, you go into your kitchen and make yourself a wheat-porridge, the grains soaked in sweetened milk, topped with toasted nuts, honey and raisins; That is the taste of Belila. A popular breakfast dish in Egypt, perfect for winter mornings. Not only does it warm you up, but it can remind people who grew up eating this dish of a sacred month like Ramadan when Belila is served in “Suhur,” the meal before fasting at dawn. This meal keeps you filled throughout the day and energetic, perfect for anyone partaking in the fasting process of Ramadan, according to blog-writer Amira’s pantry. The best thing about comfort food is the memories and sentiment some of the dishes hold for us, a personal experience with a hydrating meal like Belila is an excellent example. Amira describes the memories the dish has for her as “a recipe I like to make for its sweet memories with loved ones.”

We continue our journey to a country with wintry temperatures like Norway, where its culture is often associated with its outstanding quality of life and the Viking age. Still, when it comes to food, some people don’t know what traditional dishes you could expect there. Norway is ideal for having a traditional Norwegian Boller, a freshbaked bun to warm up your stomach and spirits. This is a slightly sweetened bun equivalent to the croissant for French people. According to Christine Skari, a Boller is filled with cardamom

and raisins, served fresh out of the oven with butter, making an excellent comfort snack. A few years back, the hygge (hoo-gah) lifestyle became very popular and a trend we still see now: finding comfort and coziness in everything. This comes from the Scandinavian lifestyle, which covers Denmark, Sweden and Norway, where food is just as rustic and homey as said lifestyle. It’s a trend still popular now but can be interpreted differently for all, just like this dish. Food everywhere is so versatile and has special ties to cultures all over the world. One meal can bring up old memories or create new ones.

Editor’s Note: The articles and quotes being referenced in this story will be listed on the magazine’s references page, which is on page 38.

Graphics by Joanna Paje/The Paisano.

Page layout by Seva Hester.

Five Easy Plant-Based Recipes Briah Ramos

Directions 1. Add salt to water 2. Boil chickpea pasta for about 10-12 minutes or until al-dente.

3. Drain pasta but save 1/2 cup of water 4. Cube half a block of tofu and air fry or bake at 400 F for 15 min.

5. Slate the veggie mix 6. Once the broccoli is soft, add the soy and teriyaki sauce 7. Combine sauce with the chickpea noodles and serve topped with sesame seeds.

Ingredients 2 ounces of chickpea pasta ½ cup cubed tofu 1 cup of sliced carrots and broccoli, mixed ½ cup sliced zucchini Soy sauce Teriyaki sauce Sesame seeds Optional: Sriracha

Ingredients 2 ounces chickpea pasta 1 can spaghetti sauce 1 cup cubed tofu 1 green pepper 1 tomato Salt to taste Optional: Pepper flakes Nutritional yeast

Tofu

Directions

y r F r Sti

1. Add salt to water 2. Boil chickpea pasta for about 10-12 minutes or until al-dente.

3. Drain water but save 1/2 cup 4. Cube half a block of tofu, and air fry or bake at 400 Fahrenheit for 15 minutes.

5. Cube the tomato and green pepper.

6. In a separate pan, slate the veggies together for about 3 minutes.

7. In the same pan add the baked tofu and tomato sauce along with the pasta water.

To mix or not to mix- your choice.

You can mix the sauce and noodles before plating, but I like them separate.

Optional: After plating, add nutritional yeast on top of the spaghetti.

Ingredients ½ cup of oats 1 ½ cups of Oat milk 2 dates A few drops of vanilla extract 1 tablespoon of chia seeds (optional) Splash of maple syrup (optional)

Directions 1. Combine all the ingredients and refrigerate them overnight.

Note: The overnight oats will have a semi sweet vanilla flavor, so you can add any of your favorite toppings.

My favorite topping or fruits to add to the oats are: apple, peaches, banana, nuts and cinnamon.

Page layout by Sanne Peek.

Photos and graphics by Briah Ramos/The Paisano.

Baked Baked Tofu Tofu Sandwhich

DIRECTIONS Ingredients

2 slices of any type of bread

½ an avocado Alfalfa sprouts 1 slice of tofu about ½ inch thick 2 slices of tomato

2. Toast bread.

3. Spread avocado on one side of the toast.

4. Assemble the sandwich with the tomato, pickles, alfalfa sprouts and tofu.

Hummus: ½ can of chickpeas 2 tablespoon of olive oil 1 tablespoon of tahini Juice of ½ a lemon 1 tablespoon of garlic Salt to taste

1. Spray a baking sheet with olive oil.

2. Open a can of chickpeas and spread out half onto a baking sheet.

3. Next, add the cubed tofu and broccoli.

4. Add salt and garlic powder to your liking.

5. Bake for 15 minutes at 350 Fahrenheit.

6. Cut the half tomato into cubes.

7. Once everything is cooked, place the kale at the bottom then add chickpeas, tofu, broccoli, carrots and tomato.

8. For hummus dressing, blend the chickpeas then mix in olive oil, tahini, lemon juice and garlic.

Directions

Salad: 2 cups chopped kale ½ a tomato Sliced carrots 1 can of chickpeas ½ broccoli ½ cubed tofu

1. Bake the slice of tofu in the air fryer at 400 Fahrenheit for 10 minutes.

Ingredients

Pickles

Veggie Salad

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with Homemade Hummus Dressing

Page layout by Sanne Peek.

Food Allergies are major Why people need to take them seriously

Seva Hester Magazine Editor

Growing up, I never really thought about someone having a food allergy. While seasonal allergies are the norm for my family, it wasn’t until a cousin of mine experienced an allergic reaction at a restaurant (nothing serious, thankfully) that I realized how lucky my family and I are. Food allergies are serious and not a lot of people seem to realize that. While that incident was years ago, I have since read about numerous instances of people suffering from having an allergic reaction on social media. Some range from minor incidents and only having to take Benadryl, to severe reactions which resulted in a hospital visit and near death experience. What I noticed, however, for those who had experienced severe reactions, is that many of them had their experiences at restaurants. They would tell the server about their food allergy and make a request for the kitchen to avoid that food, but the server would disregard the request or imply that the guests were exaggerating. While there are some people who claim they have a food allergy in order to make special requests, no one ever knows the truth.

With that being said, why would someone want to take that risk of potentially hurting someone? Taking precautions is serious in terms of someone’s health. Crosscontamination is a big risk in food service, and from personal

experience in working at food establishments, not everyone seems to realize this.

Every time you change stations in a kitchen, you have to change your gloves.

You have to wash your hands numerous times throughout your shift. If someone comes through saying they have an allergy, the process is: change gloves, wipe down the area and make sure the food is separate away from the allergens while it is being made. But some people do not realize the importance of taking precautions like this because they have no experience with food allergies.

The other day, I was scrolling through social media and found a post where someone was explaining how their family realized their son was experiencing an allergic reaction within minutes at a restaurant. The family had made sure to tell the server that their son had an allergy and apparently, the server didn’t acknowledge it. Because of this, they had to give their son his epi-pen before taking him to the hospital. This wouldn’t have happened if the server had acknowledged the allergy and let the kitchen know.

Negligence is real and often way too common in some food establishments. This shouldn’t be the ‘norm.’

Another instance dealt with was a child who had a severe

peanut allergy: the kind where if they touched a surface someone else had touched who had peanuts, the child could go into anaphylactic shock within seconds. One of the mothers had said they would bring no-nut cookies to a class party because of this, but at the last second had brought peanut butter cookies because they were her child’s favorite and she just ‘had’ to have them.

Luckily, the mother of the child with the allergy caught on to this and made sure everyone washed their hands right after they finished the cookie and made sure her child was safe. Again, this shouldn’t have happened. What if the child had come into contact

with the cookies? They could have gone to the hospital, or worse, gone into anaphylactic shock. Taking allergies seriously is so important. Someone’s life is at stake every time their food allergies aren’t taken seriously.

Taking someone’s health into consideration should be prioritized more. People need to realize that if they don’t take someone’s allergy seriously, they could very well end up seriously harming them. Through education and compassion, we can lower the instances of allergic reactions occurring and help keep people safe.

Graphic by Joanna Paje/The Paisano.

Photo taken at Rise Up Acai on Stone Oak and 1604.

Fact vs. Fiction:

Graphics by Joanna Paje/The Paisano.

Page layout by Seva Hester.

Seven food myths busted Bella Nieto Managing Editor

Myth: Eating before bed makes you gain weight

Myth: Carbs are bad for you

Fact: Eating before bed does not make you gain weight, but rather may impact how you sleep. If eating a bag of chips before bed is the main concern, fear not because the only true indicator of weight loss is if an individual burned more calories than what was

Fact: Despite diet culture rhetoric, eating carbs isn’t inherently bad.

The false narrative that carbs are bad stems from the speed at which they are digested.

Simple carbs are digested much faster than proteins and fats and thus receive the label as “bad” when in reality, all food groups are needed to complete a balanced diet. In fact, not

eating carbs can have longterm disadvantages. The brain preferentially uses sugars to fuel its process; without them, the result can be things like brain fog and forgetfulness. At the same time, folks often conflate carbs with food such as chips, bread and cake, but apples, potatoes and bananas are also categorized as carbohydrates.

Myth: Fresh vegetables have more nutrients than frozen Fact:

Myth: You need to eat meats like chicken, beef, pork to get protein

According to several studies, there is no real difference between the nutrition content of frozen and fresh food.

Contrary to popular belief, fresh produce is actually less nutritious after five days in the fridge. The reason for the nutrient loss is attributed to the farm-to-store process for the loss in fresh vegetables, rather than a piece of produce losing nutrients the moment

Fact: Another part of the narrative that accompanies diet culture is the idea that in order to get protein you have to eat meat.

Of course, that is far from the truth, in fact, approximately 375 million people worldwide are vegetarian. One way to get protein is through nuts like

consumed regardless of the time of day. Instead, what happens when eating at night is the muscles that digest and metabolize food have to keep working instead of resting.

Therefore, we might not get a full night’s rest or have trouble falling asleep.

almonds, cashews, pecans and legumes such as beans and chickpeas. Grains like rice are also a great way to get protein.

In addition, dairy products also serve as a source of protein with a serving of whole milk containing seven grains of protein.

it leaves the grocery store it begins right after harvesting.

Once the fruit or vegetable is picked, it releases heat and water in a process called respiration. Respiration impacts the nutritional utility of the product. The bottom line is frozen produce doesn’t have inferior nutritional value, but rather is on par or even better than fresh produce.

Myth: Gluten-free foods are healthier

Myth: Red meat is bad for you Fact: A gluten-free diet is recommended for individuals with celiac disease, heightened gluten sensitivity, or to manage irritable bowel syndrome; however, there is virtually no evidence to suggest that it is any healthier than a diet void of gluten-free foods. The first thing to understand is what gluten

Fact: Studies show that eating too much red meat might increase the risk of high cholesterol and heart diseases; however, like carbs, red meat has the necessary vitamins and minerals.

Similar to carbs, red meat isn’t inherently bad for you, but it should be a part of a balanced diet, one that includes veggies, carbs and fats.

actually is. Gluten is a family of proteins that is found in cereal grains like wheat, barley and rye. Eating gluten-free can be helpful if it is necessary, but it shouldn’t be used as a way to eat healthier. In fact, carbohydrates, which make up almost 60% of a healthy diet, make up several products where gluten is found.

Myth: The first French fries were cooked in France

Fact:

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There are many conflicting narratives about where the French fry originated, but the most agreed-upon speculation is that it originated in Belgium.

According to Belgian lore, poor villagers, who relied on fish as their main source of sustenance, would slice and fry potatoes when the river froze in the winter. Despite originating from across the globe, the French fry has become a

staple in American cuisine, how did they make it across the sea? According to a manuscript from former U.S President Thomas Jefferson there was mention of a dish called ‘Pommes de terre frites en petites tranches.’ Historians believe this recipe is what garnered mass popularity for the potato dish making it a critical component of any fast food combo.

Pineapple Cream Cheese Egg Rolls Seva Hester Magazine Editor

Editor’s Note: This recipe is inspired from a cookbook called The Unofficial Disney Parks Cookbook by Ashley Craft. For more info, it will be listed on our references page on page 39.

Photo and page layout by Seva Hester/The Paisano.

Ingredients

15 egg roll wrappers 2 (8-ounce) packages of cream cheese 2 (20-ounce) cans of pineapple chunks, drained 2 eggs 2 teaspoons of room-temperature water 15 tablespoons of sugar 4 cups of Crisco shortening

Directions 1. Whisk together eggs and water, set aside.

2. Grab one egg roll wrapper and spread a layer of cream cheese in the middle, then place for pineapple chunks on top of the cream cheese.

3. Sprinkle one tablespoon of sugar over the pineapple and cream cheese.

4. Brush two adjacent sides of the wrapper with egg wash then begin to wrap it like a burrito. (Tip: be sure to press down on the seal once the egg roll has been wrapped so it won’t open when it starts frying.)

5. Repeat steps two through four until every egg roll is finished.

6. Preheat fryer to 350 degrees Fahrenheit.

7. While the fryer is heating up, add in the Crisco so it can heat up. (Note: if you don’t have a fryer, a four-quart pot works just as well.)

8. Once the fryer is ready, place an egg roll into the oil, turning it every so often so it doesn’t burn, until golden brown. (approximately four to five minutes) 9. Place cooked egg rolls on paper towels to cool off.

10. Once cooled, transfer them to a container or plate. Now, they’re ready to eat.

Tip: If you have any egg rolls left the next day, put one in the microwave for 20 seconds to warm it up before eating it.

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Cinnamon Swirl Banana Bread Bella Nieto Managing Editor Editor’s Note: This recipe is inspired from a website titled The Baker Mama. For more info, it will be listed on our references page on page 39.

Graphic by Grace Robinson/The Paisano.

Page layout by Seva Hester.

Ingredients

BATTER: 2 sticks of melted, unsalted butter 1 cup white sugar 2 large eggs 1 teaspoon of vanilla extract 2 cups all-purpose flour 1 teaspoon baking soda 4 ripe bananas; you can also measure with your heart if you want more of the banana flavor (Pro-tip: if you don’t like chunks of banana, use a blender to add to the batter, if not, using a fork is fine).

Optional: Walnuts or pecans Optional: Thin slices of banana for garnishing the top of the loaf CINNAMON SUGAR SWIRL: 3 tablespoons of melted, unsalted butter 3 tablespoons of white sugar 3 tablespoons brown sugar 2 tablespoons of ground cinnamon (or teaspoons)

Directions 1. Preheat the oven to 350 degrees Fahrenheit 2. Grease or flour loaf pan 3. In a bowl, melt the butter, whisking in both the sugar, eggs and vanilla.

4. Stir in the flour and baking soda 5. Fold in the blended or mashed bananas until combined 6. In a separate bowl, melt 3 tablespoons of butter and add the white, brown sugar and cinnamon to add as a swirl on the banana loaf (Optional: fold walnuts or pecans into the batter).

7. Pour half of the banana batter into the loaf pan, stopping to pour the half cinnamon swirl mixture into the pan. Use a toothpick or knife to swirl the mixture into the batter. Place the rest of the banana batter into the pan using the remaining cinnamon mixture to swirl across the top. (Optional: place thin slices of banana as a garnish over the top of the uncooked loaf ).

8. Place the loaf pan into the oven and bake for 45 to 60 minutes. Use a knife to insert into the loaf to check if it is ready. If the knife comes out clean, it’s ready for eating.

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Plant-Based Picks: Campus edition Kennedy Bustos

As someone who’s followed a plant-based lifestyle for six years, I have experienced the wonders and woes inherent in plant-based eating. I’ve been around for the birth of Beyond Meat, the influx of plant-based milks and the oh-somany products proudly wearing the “vegan” label in order to attract more consumers. Yet, depending on where you live and what you know, eating plant-based at restaurants can be a hassle. French fries and salad — delicious as they may be — aren’t always the answer.

Eating plant-based on-campus may seem nearly impossible, but fear not. I am eager to share my favorite plant-based picks at UTSA. I hope you enjoy them on your next study break.

Tofu Teriyaki Bowl at Sushic When a plant-based pal asks for advice re: on-campus dining, the Tofu Teriyaki Bowl at Sushic is always my first

recommendation. Loaded with steamed rice, stir-fried veggies and tofu covered in teriyaki sauce, this bowl is sure to fuel your next study session. I highly recommend asking for

de gallo, corn salsa, cilantro, guacamole and creamy jalapeno sauce. Not to be dramatic, but this bowl will change your life … thank me later.

Freebirds is located at the Student Union Food Court.

Veggie Burger and Curly Fries at Business Building RowdyMart

extra veggies, and snagging some spicy chili sauce for a delicious flavor boost.

SushiC is located across from the Smoothie King in the John Peace Library Food Court.

Plant-based Chorizo Burrito Bowl at Freebirds World Burrito After hearing UTSA would offer Freebirds in Fall 2021, I may or may not have done a celebratory happy dance. It’s almost embarrassing how much I frequent Freebirds. I highly recommend trying the Plantbased Chorizo Burrito Bowl with cauliflower rice, peppers and onions, pinto beans, pico

If you’re not a fan of curly fries, I’m not a fan of you.

Kidding, but seriously … curly fries are amazing, and we should all thank our lucky stars that there’s a place oncampus where curly fries are waiting to be devoured. Pair it with a veggie burger, and you’re all set for an all-American match made in heaven.

Snacks: a treat between meals, and a tool for procrastination for students everywhere. There are many, many plant-basedfriendly snacks available at the Student Union RowdyMart.

If you’re wanting something substantial, Clif bars are most definitely the route. If you’re craving something sweet to enjoy with your coffee, Nature’s Bakery Fig Bars are a must. For salty snacks, roasted salted pistachios, pretzels and plain chips are trusty options.

(Pssssst: If you have a sweet tooth, Oreos are safe for plantbased folk.)

Graphics by Stephanie Cortez and Dalton Hartmann/The Paisano.

Page layout by Seva Hester.

Vegan Dark Chocolate Banana Smoothie at Smoothie King When you’re craving something light yet packed with nutrients, I highly recommend the Vegan Dark Chocolate Banana Smoothie from Smoothie King. The smoothie is loaded with bananas, dates, blueberries, cocoa and plantbased protein — perfect for an afternoon pick-me-up.

Smoothie King is located in the JPL Food Court.

Snacks at Student Union RowdyMart 21

Understanding more about GMOs Joanna Paje

Genetically modified organisms, or GMOs, have been a hot topic of discussion for biologists, ecologists and nutritionists for several years. Time and time again, scientists have questioned the presence of genetically modified organisms in our ecosystem and have debated on whether they are helpful or harmful, taking into consideration the health of crops and the long term effects in humans and animals alike.

Introduction To begin, it is important to understand what GMOs are in the first place. GMOs are organisms that have their genetic material altered or recombined through genetic engineering. These can create a plethora of plant, animal, bacterial or viral genetic combinations that are otherwise not created in nature. The production of GMOs came with the rising need to feed the ever increasing world population and increase the effective use of farm land.

The first commercialized plantation of genetically modified crops began in 1994 and took off

since then. Genetically modified crops ended up generating a large amount of the U.S biotechnology revenue: approximately $128 billion out of $324 billion USD. In 2014, the global farm income amounted to about $17.74 billion USD, and since the first instance of commercialized genetically modified crops in 1994, the global farm income generated roughly $150.3 billion dollars. It is safe to say that the production of genetically modified crops and organisms is widely accepted as it produces billions of dollars for the giant biotechnology industry. The general acceptance of GMOs, however, comes with a grain of salt from the general public. The acceptance of GMOs relies on regulations and approvals, all of which contribute to the trust in these scientists and their products.

Major concerns with genetically modified organisms The main issue regarding GMOs revolves around the public health concerns over production

and consumption of genetically altered organisms. It is safe to say that people have grown uncomfortable with the idea of consuming something created in a lab rather than something directly from nature.

These concerns regard unintended long term health effects related to developed or existing allergies, antibiotic resistance, decreased proteins and the presence of toxins. Things such as gene flow, the possible production of superweeds and the wellbeing of wildlife and farm life are all valid concerns that are expressed by the general public. From a scientist’s perspective, risks to biodiversity mainly include the changes in the structure of genetic diversity and the development of herbicide resistance in weed species. To put it in perspective, herbicide resistance is similar to antibiotic resistance, in which invasive species and bacteria become immune to the modernday treatments. As more and more GMOs are produced, weeds become more resistant to herbicides. This directly affects the health of crops and further puts pressure on the farming

Graphic by Joanna Paje/The Paisano.

Fact vs.

Fiction Edition

Page layout by Seva Hester.

viable crops for the general public.

With that being said, genetically modified crops exist to satisfy the demand of a very hungry world. Half of the global food demand consists of only four staple crops: rice, wheat, maize and corn. The pressure on these crops puts intense pressure on farms, and the only way to mass produce said crops is to do so by genetically modifying them. It is much more cost effective to mass produce the same perfect item than to grow several different organisms and have to throw out the defective ones. This implementation of mass production, however, will largely reduce genetic diversity because only one particular trait is being improved at a time.

As a result, the transfer of these genes can result in hybridization events that lead to the production of more fit crops due to the cross between a genetically modified crop and its wild counterpart.

What does this mean?

To put it simply, the existence of genetically modified organisms potentially compromises the overall health of farm animals, and subsequently, us. GMOs have been questioned for a long time,

and rightfully so. Relying too much on GMOs discourages genetic diversity and the application of alternative weed control, but luckily, there have been proposed solutions to these threats in the past. One of the strategies is to implement a long-term, ecosystem-based weed management strategy instead of relying only on one herbicide. Doing so would reduce the selection pressure on weeds and lessen the risk of developing herbicide resistance. As ideal as this sounds, however, implementing this strategy would require huge changes to the industry, changes that still have to be inspected thoroughly and then approved in order for it to be put in place.

Fact vs. Fiction As it stands, the attitudes toward GMOs by the general public are largely due to misunderstandings and the spread of misinformation.

For example, there is a myth that consuming GMOs will directly alter a person’s genetic code. This is false.

Genetics are not a fickle thing, nor can they be altered so easily. Another myth proposes the idea that GMOs are not adequately tested when in fact, governments all over the world enforce strict biosafety protocols to make sure that every genetically modified product is safe

to use and consume, and does not harm humans or animals. Furthermore, the idea that GMOs are a ploy for the agriculture industry to sell more pesticides and herbicides is also false. As mentioned before, herbicide resistance is the last thing scientists and governments want and they are working together to prevent it. These are only a couple myths that people have derived from the idea of GMOs, but they can be debunked with ease.

GMOs have been questioned for centuries now, but one thing remains constant: GMOs feed the world. The corporate food industry and the farmers of the world have had to team up in order to feed a very large, very hungry population. Without it, we would have crumbled long ago. GMOs work and there are laws being placed, protocols being enforced to ensure that humanity and wildlife get the best outcome from the production of genetically modified organisms. Billions of dollars would not have been invested in such a large industry if companies did not think they would work or benefit humanity in some kind of way. At the end of the day, it is crucial to do your own research on the foods you are consuming, but it is also important to trust those who dedicate their lives to these things.

Game DAY RECIPES

Ryder Martin Sports Editor

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An integral part of the sporting gameday experience is food.

Whether it’s gathering around a TV to watch the game, enjoying concessions within the stadium or heading to a stadium to tailgate outside in the early hours of the morning, food is a constant presence of any sporting experience. While everyone’s tastes are a little different, there are two recipes that we use at my house which provide great food to elevate the gameday experience.

Onion Dip While I like queso, guacamole and salsa as much as the next guy, sometimes I’m in the mood for something different.

My family’s onion dip provides a tangy alternative to most dips found traditionally in San Antonio. This recipe is also great because it doesn’t require a lot of prep work.

For this recipe you’ll need: 1 envelope of Lipton’s Recipe Secrets Onion Soup Mix 16 ounces of light sour cream The steps for preparation are simple, just mix the ingredients together in a bowl and then chill it in the refrigerator overnight.

Once you’re ready to snack, simply take the dip out of the fridge and stir before serving. I find the dip works best when paired with a neutral kind of chip such as Ruffles, Tostitos or even pita chips.

Dr. Pepper BBQ Ribs (Based off a recipe from Fountain Avenue Kitchen) This recipe is much more involved than the dip, but the results are very much worth it. This recipe comes in two parts, the Dr. Pepper BBQ sauce and the rub that goes on the ribs themselves.

Starting with the Dr. Pepper BBQ sauce you’ll need: 4 Tbsp butter 1 medium onion, chopped 3-4 cloves garlic, chopped 1 cup ketchup 3 Tbsp tomato paste 12 oz Dr. Pepper 1 cup apple cider vinegar 1/3 cup Worcestershire sauce 1 cup packed dark brown sugar 2 tsp chili powder 1 tsp pepper 1 tsp salt With all of the ingredients assembled the first thing you’ll want to do is melt the butter into a pot, then add in the onion and garlic and sauté them until they become translucent. After that, add the remaining ingredients and let it all summer for 15 minutes. After that, cook until the sauce begins to thicken. Let it cool for 10 minutes and if you’d prefer the sauce to be smooth, blend it.

For the rub that will be applied to the ribs, you’ll need: ½ cup brown sugar 2 Tbsp coarse salt 1 Tbsp paprika ½ tsp chili powder ½ tsp black pepper ¼ tsp garlic powder 1/8 teaspoon cayenne pepper Mix all of the ingredients together and you’ll have the rub to apply to the ribs.

Now as for the ribs themselves, three racks of baby back ribs should be enough to use the sauce and rub-on. To start preparation, mix the spice rub ingredients. If there is still a membrane along the bone side of the ribs, peel it off. (This is easy if you make a small slit with a knife, place your fingers beneath the membrane and pull. This will result in more tender ribs.)

Then, cut each rack into three sections. Sprinkle both sides of the ribs with the spice rub. Place the ribs in an extra-large zipper-top bag and seal. Store in the refrigerator until ready to grill.

When you’re ready to grill, remove the ribs from the fridge half an hour before grilling. Prepare the grill for indirect cooking; preheat to approximately 220 degrees Fahrenheit or the lowest heat you can achieve. Grill the ribs over indirect heat with the lid on for 5 hours total, rotating the racks approximately once every hour. After 5 hours, baste the ribs with some barbecue sauce.

Turn up the heat and brush the ribs liberally with the sauce, flipping them occasionally until the sauce caramelizes. Remove the ribs to a platter and allow them to rest for 5-10 minutes. Cut into sections of 2-3 ribs or serve as larger racks, with extra BBQ sauce on the side!

While it takes a lot of preparation and time, this recipe is well worth the effort and will serve as the highlight of your game day food offerings.

Photos by Ryder Martin/The Paisano.

Page layout by Sanne Peek.

Graphic by Grace Robinson/The Paisano.

Page layout by Seva Hester.

The drink heard ‘round the world Guissel Mora

What is Boba?

The terms “boba” and “bubble tea” are used in popularity over the past 30 years. According Publication, the tapioca balls, referred to extracted from the cassava root, more means that boba is vegan and gluten-free. spheres, they are then gently boiled This gives them their color

Where did boba originate from and how did it gain popularity?

Though it is well-known now, I did not know about boba until 2010. In a city like Chicago, it rapidly gained popularity and attracted customers because of its populous Chinatown. This drink’s true origins still remain a mystery, although many believe it gained popularity in Taiwan in the late 1980s. At the time, milk tea was already a popular drink — as were desserts like shaved ice and tapioca balls — so when someone decided to combine all three into one beverage, it gained massive attention and is now known as bubble tea, according to Priya Krishna of Food and Wine Magazine. There are different opinions on the origins of boba, and Bin Chen of Boba Guys believes that boba gained traction abroad after Tawiwanese immigrants came to the U.S. in the 1990s. People brought their cultures over with them, making it an enriching part of the U.S., so when boba shops followed suit, people were more open to new drinks. The best part about boba shops is now they have become a normal part of hangout culture; we can all get together with friends and go to the nearest boba shop to enjoy some company as the drink’s sudden popularity made it all-inclusive and family-friendly.

interchangeably today because of the drink’s rise to Lia Stalder of the Spoon University as boba, are made of tapioca starch commonly known as yuca. This Once they are made into tiny in brown sugar syrup. and sweetness.

Boba shops near UTSA to try

I went to three boba shops near campus and tried a personal favorite drink from one, a classic drink from another and a specialty drink from the third. Each beverage has its different qualities, which is part of what makes boba so fun. You can mix flavors and add-ins to make your order unique. The first place, Kung Fu Tea, has multiple locations around San Antonio. My personal favorite drink is the iced rosehip milk tea with boba — the drink has a sweet base with a fruity flavor to it, making it very refreshing. Though its vibrant orange color throws many people off, it has a great vanilla taste to it.

If you like your bubble tea on the sweeter side, then Hella Bubble is the place for you.

With its relaxed atmosphere and a wide selection of drinks, their Thai tea rightfully belongs in their top seven most popular menu items. Last and certainly not least, my final stop on this flavorful journey was Artea.

This open-spaced small business is known for their drinks and food. Their 12 signature specialty drinks give each customer the same delicious experience as they do not allow for modifications. Their taro milkshake is described as a taste of authentic Taiwanese taro with chunks of real taro. I found it to be a great treat. Boba is such a diverse indulgence which makes it easy to be accepted by many, as it has been proven through its rapid growth over the past 30 years since its arrival.

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Sincerely, a broke college kid Joanna Paje Pop culture sure makes a lot of jokes about being a broke college kid that can only afford ramen and a Bang from their local vending machine. While these jokes are hilarious at the moment, it can be very disheartening to face the truth about our financial situations. It may be funny to be called a “broke college kid,” but what does it actually feel like?

Most of the college students I meet either live alone or are planning to move out sooner rather than later. While the thought of freedom may be fun, the financial side to it may be far more daunting. Rent, groceries, bills, taxes — these are all the things you have to start considering when you are ready to make the jump and be on your own. It is difficult, however, to manage your finances when you’re new to the world and the way it works. Knowing it in the textbooks is one thing, but living in it is entirely different.

Making minimum wage and depending on scholarships or loans sometimes is not enough to get you by. Being a broke college kid is hard! To sum it up in one word, it feels helpless. Being a slave to the routine question “am I hungry or is my wallet hungrier?” is a state of torture and of in itself. It doesn’t feel good to constantly put your finances first instead of your own health, but thankfully, there are ways to budget and save your money as a college student.

Tip 1: Know your spending habits First and foremost, it’s important to understand your spending habits: this comes with being able to predict your expenses. If you’re an emotional spender like me, you’ll notice that the more extreme your moods are throughout the day, the more you’re inclined to spend on things like comfort food or miscellaneous items. Others like to save their money throughout the week and splurge on the weekend as a treat, and some like to spend a little bit everyday.

Spending habits are unique to every single person, but regardless, it’s important to know where your money is going because that information will help you organize your finances in the future.

Tip 2: Save, Save, Save!

So many people have told me that at least 20% of my income should go into my savings, and it’s true. In fact, one of the budgeting tips I have been told in the past is the 50-30-20 rule: a rule that states that 50% of your income goes toward needs, 30% goes toward wants, and 20% goes toward saving and paying off debts. This is a great way to manage your money and it addresses an important aspect to budgeting: your savings. I know the impulse to spend your next paycheck in one go is tempting, trust me when I say I’ve been there, but your money needs to be saved. You never know what will happen in a day, and in case of any emergency, you might have to pay for emergency

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services to get you to safety or to get back on your feet.

One reason — among many, of course — it’s important to save is because that money will feed you, and it will feed you well. There will be days where you simply do not feel like cooking and that’s okay. I can say with confidence that every fully-functioning independent adult has days where even lacing your shoes feels like a chore. The money that you save can go toward dinner that night or groceries for the week. Now, while spending on food every single day may not be ideal for your health and finances, sometimes it might be necessary. Save your money so you can eat. You’ll thank me later.

Tip 3: Plan for the Future The third step to budgeting is planning your expenses in the future. This can apply to both little and big expenses. If you know you’re going out with a friend over the weekend, for example, you can probably expect to spend money. However big or small that amount may be is up to you, and you can keep track of it by making a mental note of it. On the other hand, things pertaining to bills and rent are larger purchases that should be prioritized. By this, I mean planning around the chunk of money you are going to withdraw to meet those needs.

For example, if you know rent is going to cost you $600 in a couple days, you might want to reconsider whether or not you need that gaming console you’ve been eyeing every time you go out with friends, or that luxury item you see in stores. Remember to prioritize your wants

and needs, and again, know where your money is going. Knowing where every penny is being put will help you get control over your finances again, and hopefully it’ll stave off that feeling of being choked by capitalism.

Tip 4: Eat Well To build on what I said before, the money you save can go toward your groceries for the week.

One of the things I like to do when I shop at HEB is try to get the yellow coupons that grant me a discount to some degree. Those things are my lifesaver, especially when it applies to an item that I actually want. Don’t be shy, grab as many golden tickets as you can! While you’re at the grocery store, grab things off the shelf that are full of nutrition and will keep you full. I cannot stress this enough: the last thing you want as a broke college kid is to buy food that will only keep you full for half an hour at best because it doesn’t nutritionally satisfy your body. Believe it or not, groceries and food are an investment.

I highly recommend foods that are full of fiber, protein, carbohydrates and glucose. These food groups provide the body the most energy, and they can be found in everyday foods that are delicious. Be honest: how many of you guys like to eat plain bread? This is a wonderful source of carbohydrates and it can be paired with something else, like a protein source or even fruit, to satisfy your body and mind.

Additionally, I’m not one to enforce obsessive nutrition fact-checking, but try to avoid high counts of saturated fats as well. Let’s keep that healthy heart pumping for as long as we can.

Eating these foods will grant you the energy you need to go to school and work and excel at both of them. I know you do so much in a day — as a college kid on your own, you kind of have to — so it’s important to feed your body with what it needs to get through the day. Once you’ve had a meal that had all the colors of the rainbow, by all means, treat yourself to your favorite food. Eat well and save your money!

Graphic by Joanna Paje/The Paisano.

Page layout by Julia Maenius and Seva Hester.

Affordable Twists Jada Thomas Copyediting Coordinator

TikTok has been gaining popularity for a few years and with how prevalent it is now, there’s no topic you can’t find at least one video about on the platform, including cooking, which you could probably find thousands of videos about. Ever since the days of quarantine, the cooking culture on TikTok has been steadily growing, and now it is bigger than ever. People make all sorts of cooking videos: from healthy diets, to vegan recipes, to holiday recipes, to desserts and everything in between. People also make videos of recipes that they claim are affordable for college students, and since I’m part of that demographic, a question came to mind: are these meals really that affordable? I figured there was no better way to answer this than to try it for myself, so that’s exactly what I did.

I scrolled through quite a few videos of so-called affordable meals for college students, most of which found very creative ways to incorporate ramen noodles, until I found one that showed how to make your own ravioli and I decided that was the recipe I wanted to try. So, I went to WalMart to get the ingredients, and I managed to find every ingredient needed, except the ravioli. I obviously started in the aisle where the pasta was supposed to be, but I didn’t see it there, and after looking around the entire food section, both dry and frozen, for about 15 minutes and having no luck, I gave up. I made my

way back to the pasta aisle where I stumbled upon the perfect alternative: tortellini.

It was also pasta stuffed with cheese, just in a different shape, so for the most part I figured it would work the same. Besides, it ended up being a positive thing because it was a way for me to put my own twist on the recipe.

I ended up buying the tortellini noodles, tomato sauce, ground beef and parmesan cheese and the ingredients ended up costing me around $13. So, the creator of the TikTok video was right in saying that this was an affordable meal to make, at least in my case.

I could spend that amount of money just eating out twice, whereas I’m pretty sure my tortellini is going to last me at least four days, if not more. When I got back to my apartment, I cooked this recipe for dinner, and it turned out twice as good as I thought it would. In fact, it tasted almost as good as a name brand canned pasta like Campbell’s or Chef Boyardee, and given that I would consider myself far from a chef, I was beyond impressed with my skills. It is also worth noting that if I didn’t know the shape of the pasta was different, I wouldn’t have even been able to tell that it wasn’t ravioli, because it tasted so similar.

As convenient as it would be to eat out all the time, there’s absolutely no way I could afford it, so I’ve been

wanting to try some recipes from TikTok for a while now to help improve my cooking skills so that I can save some money. In that same vein, it helps even more that creators post supposedly “affordable” recipes for students in college.

In the future, I definitely plan to try making more recipes from TikTok, whether it be following the recipe directly or putting my own twist on it. If you should take anything away from this article, it is that diving headfirst and trying new things can be a great experience, even if it doesn’t go as planned.

Graphic by Joanna Paje/The Paisano.

Page layout by Julia Maenius and Seva Hester.

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BYOS (Bring Your Kennedy Bustos

Let’s face the simple yet emphatic truth — the quintessential movie experience is not complete without snacks. Creature comforts exist for a reason. There exists an inherent bliss in settling into a comfortable chair with your favorite beverage in hand and a bowl of something sweet or salty ready to be devoured. Now that movie theatres are once again back in action, a question brews in the minds of many movie-goers: is it socially acceptable to bring your own snacks to the theatre?

In the age of streaming services, those who attend movie screenings are paying for the experience — not the convenience. Those who frequent movie theatres are inviting themselves to the atmospheric sensory smorgasbord: the buttery scent of popcorn floating through the air, the surround sound vibrating straight to your bones, the screen monopolizing every inch of your vision. Yet, if you want to embody the movie experience to its fullest extent — if you want to snack to your heart’s content — you’ll have to shell out a questionable amount of money.

Own Snacks) Believe it or not, while it may still be somewhat socially unacceptable to bring your own snacks to the movie theatre, most movie theatres technically allow it. Santikos, AMC and Cinemark Theatres do not mention food in any of their extensive lists of terms and conditions. As someone with dietary restrictions, the only way I can consume movie snacks is by bringing my own. This used to be a source of subtle shame, despite the practice being technically allowed.

Yet, I’d still feel guilty as I nestled a snack in my bag.

However, the postquarantine movie theatre experience has changed my perception. For over a year, we lost the privilege of watching movie theatres anywhere but our home.

Now, we can at last revel in the movie theatre experience once more. Why not bring your own snacks?

Photos by Kennedy Bustos/The Paisano.

Graphic by Camila Martinez Rivera/The Paisano.

Don’t ‘Rush’ into it

How one Canadian Pro-Athlete went vegan, creating website to help local dog rescues Seva Hester Magazine Editor In 2017, John Rush, a pro-athlete for the Canadian Football League, made a choice that changed his life: he decided to try veganism.

“It’s interesting because before I went vegan, I was anti-vegan. I don’t even think I ever met a vegan but I just hated them. I was like, the picture of toxic masculinity. I was that dude who hated vegans for absolutely no reason.

And I’ve always been a big dude, I’m 6’1 …and my weight has always been in that 220-250 pound range,” Rush said. “So one off-season, I was training with a guy and my head coach called me up and was like, ‘Hey we’re thinking of moving you to fullback, how do you feel about that?’ And I was like sure, whatever you think is going to help the team, I didn’t really care as long as I could keep playing football. And he said, ‘Well if you’re gonna move to fullback, we’re going to need you to lose 20-30 pounds.’ And I’m like, alright sounds good, I’ll try my best and you’re paying me to do this, so I’ll do it.”

At the time, Rush was working with a trainer who had seen him try different diets that didn’t help him manage his weight.

“So I’ve always been a big dude so it’s always been a struggle for me to lose weight. I was working with a trainer at the time and he said, ‘You’ve tried going keto, you’ve tried intermittent fasting, you’ve tried all those diets they tell you to do to lose weight, and you haven’t lost any weight.’ He said, ‘Try to go vegan for a month. If you like it, you can keep doing it, and if you hate it so much, we can switch back, no worries. What’s the worst that could happen, you hate it and we just never do it again? We gotta try something, you have to lose weight.’ So I did it for a month,” Rush said.

Rush shared that within the first two weeks, he was beginning to feel a lot better than before. “My body started feeling amazing, the inflammation started going down in my body, I was sleeping better, so I was like, ‘Alright, maybe these vegans are onto something here,’” Rush said.

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After doing more research about being vegan, Rush found information on it that he never knew before.

“I started learning about how pigs are smarter than dogs, how cows have best friends, how going vegan can be one of the best things you can do for the environment ­— and that’s when the UN came out with the headline that we have 12 years to reverse climate change,” Rush said. “So I started learning all these things, and how it’s so much better for life longevity.

Obviously there’s a bad way to be vegan — like if you eat Oreos and potato chips your entire life, you’re not going to be healthy. But if you eat whole foods and get a proper amount of protein, it’s actually very good for your health and prolongs your life and ward off disease and things like that.”

During this time, Rush shared that he was also growing out his hair for cancer.

“I raised $5,000 dollars for it, so I was learning all these things, and at the end of the month I was like, ‘Man I would kind of be an asshole if I learned all these things and went back to eating meat.’ Like it would be kind of s—y for me to know that pigs are smarter than dogs, and then go back to eating pigs even though I rescue dogs, right? So at the end of the month it just made sense for me to stay vegan,” Rush said. “On January 1st, [it was] my five year vegan anniversary. I’ve been vegan for five years now and it’s helped my life in so many ways. It’s been really great, I love it and I don’t ever plan on going back.”

Unfortunately, Rush ended up having to retire early from football once the pandemic hit, after playing the sport for 17 years straight.

“In 2019 I won the Grey Cup, which is kinda like the Superbowl. In the CFL, we don’t get paid as much as the NFL does so our minimum salary is $50,000 dollars and the minimum salary in the NFL is $500,000, so, it’s just a little bit different. And that’s something I was aware of growing up my entire life. I would always have to work after I played in the CFL, it’s just a reality, but during my last off season,

I got a job at a bank here. Just to get some experience in the off season, and I was still under contract for two years, and then the pandemic hit and we shut our season down. Then, when we were coming back, they were like, ‘Hey, can you guys take a 20% pay cut?’ and I’m like ‘...no I can’t.’ So it kinda sucks, the pandemic has been s­—y for everybody, but it kinda forced me into retirement because I wasn’t willing to play for $30,000 dollars and destroy my body for not much. But yeah, I miss it a lot,” Rush said.

However, while he was still on the team, Rush shared that he hid that he was going vegan from his teammates for fear of being judged.

“A lot of people assume that my teammates and people in football would be the hardest on me and I thought the same thing. When I first went vegan I hid it from the team for my entire first year because I didn’t want to give them a reason to cut me and get rid of me.

So I just hid it. But after that, slowly but surely the guys started to find out because obviously they know my social media, it was bound to come out, right?

So guys started to find out about it on the team, and for the most part, the guys were just inquisitive. Like, ‘how are you vegan?’” Rush said.

Rush shared that growing up, it was ingrained in them that the only way to get protein was from meat.

“Our entire lives, we’ve been told that we need protein, and where do you get protein? You get it from meat. Then you have this guy sitting beside them that’s 230 pounds doing the exact same thing as them eating chickpeas and mushrooms, and they’re like, ‘What the f–k is going on?’ They’re just like, ‘How?’ So most of them were just like, ‘How are you doing this?’ and ‘How do you get enough protein?’ and ‘How do you feel?’ You know, ‘Is this good?’

They just wanted to know more about it. No one would get on my case about it, it was really great,” Rush said.

However, most judgements Rush has received have been people online over social media.

“Most of the stuff that gets thrown at me is from random people on the internet. It always makes me laugh.

Some people are like, ‘Oh don’t take it to hurt,’ like, I know. I was a professional athlete. I did the thing.

I did the thing in one of the hardest sports in the entire world, I did the thing, I got to that status. It’s a status that all these internet warriors love and they wish they could get there. I did that,” Rush said. “So this guy that is sitting in a basement lobbing insults at me, calling me ‘beta,’ like dude, you put professional athletes on a pedestal.

I’m literally one of those people. How do you not see the correlation? That you think you’re more ‘alpha,’ some random dude that couldn’t get there, how do you think you’re more ‘alpha’ than the guy that did? It just blows my mind that some of these people do the mental gymnastics in their minds so I just laugh.”

Rush shared what he’s been called online by some and how he just continues to laugh at it.

“I get called ‘beta soyboy’ and all this stuff, like how do you not make the connection that I did the thing that you didn’t? Like by your standards, I’m above you. I don’t think that, I don’t go around saying that I’m better than other people because I’m not. I’m not better than other people. But by their standards? I am. And how do you not make that connection? It makes me laugh. They’re just so disconnected that they can’t put it together,” Rush said.

Since he started documenting his experience with being vegan on social media, Rush has had an increase in followers, but he doesn’t consider himself to be an influencer.

“I personally just don’t like the word ‘influencer’ because it’s just been so perverted, basically. People have just misconstrued it to mean things that it doesn’t. I joke about it on my Twitter all the time, like I’m just a local idiot.

I am no different; I’m some idiot from Niagara Falls that just happened to be able to put his head through a brick wall. So people put me on a pedestal

sort of work, there’s a huge amount of burnout because there’s no shortage of how poorly we treat, not just dogs, but animals in general. Everybody thinks that the humane society is where you get your dogs or cats, but they have rabbits, they have guinea pigs, they have birds, they have reptiles, it’s crazy what we do to animals. These are pets. These are the animals that we’re supposed to respect and love, you know, the animals that we keep as pets,” Rush said. “Like s—t, this is what we do to pets, what are we doing to animals that we don’t consider like that? Livestock? What are we doing to cows? So it’s tough. Everytime we go to donate, it’s never easy because there’s no shortage of stories and shelters in need.”

in society. Like that’s it, that’s all I am.

I’m no different, I’m no more special because I can put my head through a brick wall like anyone else,” Rush said.

“So I’m just a local idiot that’s just been given this platform and I’m thankful for it, but I don’t consider myself as an influencer more so than like a content creator. I realize that I’ve been given this platform and this status in society, so I’m going to try to do something good about it and not just let it go away. I’m going to try to actually do something and not just be one of those idiots that goes to Mexico and gets stuck there because they partied on a plane.”

A few years after transitioning to becoming vegan, Rush started up his own website in 2020 called Rescue Dog Kitchen, where he posts recipes that range from breakfast to snacks, and where 50 percent of donations go to local dog rescues. Rush owns two dogs he rescued himself, Bone and Bailey, who have helped him quite a lot.

“I live by myself, so this pandemic has been incredibly isolating, you know, for a lot of people as we all know. It’s been difficult. Because I used to go into the office the first year of the pandemic, but just knowing that I was coming home to them played a huge role in my mental wellbeing and basically helped to not have a breakdown throughout this entire thing,” Rush said. “Humans are social creatures, right, so Bone and Bailey have personalities. People who don’t have dogs or get dogs, they don’t understand that animals have personalities. Bailey is significantly different than Bone, and they live in the same household, they’re not just dogs, right?”

Rush shared just how different Bone and Bailey’s personalities can be.

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“Bailey is extremely needy and she’s very affectionate, loves to be next to you, she sleeps literally touching me, she can’t sleep not touching me.

Bone is the complete opposite: hates touching me, doesn’t wanna cuddle at all, incredibly unaffectionate, but he shows his love in different ways.

And it’s crazy because the more time you spend with animals, they do have personalities, they do love you, they do feel those emotions, so you really bond with them. Throughout this pandemic, it’s crazy how much I’ve relied on them for my own personal wellbeing and my own mental wellbeing. It’s been truly life changing, really,” Rush said.

Since creating Rescue Dog Kitchen, Rush has been able to donate to different local shelters, getting donations from merchandise, ads and fundraising.

“We just did another $600 dollar donation last month [December 2021].

So I think for the year of 2021, we were at over $2,200. It kinda sucked in the sense that in the early stages, especially as we grow the blog and grow into a point where we have a lot of people going to use our recipes and things like that, we were relying on in-person fundraisers and it’s a little bit different in Canada than it is in Texas with the pandemic,” Rush said. “A lot of things have been shut down, you can’t do a lot of stuff and unfortunately, a lot of our fundraisers rely on that stuff so we’re really hoping that once COVID goes away eventually, we’ll be able to run some big fundraisers. But yeah, last year was just over $2,200. This year we’re planning on ramping it up quite a bit.”

However, deciding what shelters to donate to is not very easy for him.

“It’s really tough because doing this

Currently, Rescue Dog Kitchen focuses on selling merchandise and getting donations locally in Winnipeg, where a majority of the blog’s visitors are from. But that doesn’t stop Rush from sending out orders internationally.

“I’ve sent a bunch of orders to Texas, to people all over America, but right now we stick with local Winnipeg shelters, but in the future we want to branch out and we’re thinking of starting a Patreon page where we’re gonna be able to set it up and have a voting system for people to vote on where we’re going to donate to every single month. Which, it sucks. It sucks because I wish we had enough money to donate to everyone and help everyone out, but at the end of the day, we’re not there yet, and like I said there’s no shortage of people that need help,” Rush said. “You gotta figure it out somehow, so that’s what we’re looking at doing in the future, but right now it’s a lot of local stuff until we can grow it to be a lot bigger and make it make more sense to branch out and go to other places.”

As the website has grown, Rush shared the recipe he’s most proud of.

“The one I’m most proud of is the Big Mac recipe. That one I’m most proud of because I made it for my friend because she was pregnant and she was craving it. And before I went vegan, I have maybe eaten like two Big Macs in my life. I was never a Big Mac guy. I loved Wendy’s growing up, I loved the spicy chicken from Wendy’s. So I was never a Big Mac guy, but I made it for my friend who’s pregnant and had a craving. She doesn’t eat meat either but she had cravings for a Big Mac, and she was like, ‘Dude, this is crazy how good it is.’ So that’s the one I’m most proud of, and I also love those pictures. I take my own pictures. I’m no photographer, I don’t know what the f­—k I’m doing, but I’m really happy with how those pictures turned out,” Rush said.

In addition to the Big Mac recipe, Rush shared two other recipes that he considers to be his favorites.

“But as far as my actual favorite to eat myself, there’s two: there’s one that’s not on the blog yet… but it’s a vegan hamburger helper and it’s so good. It’s so good. Or the vegan beef stroganoff, that recipe is unreal, it’s really, really good. I love that recipe. My mom’s Italian so I’m very carb [and] pasta.

That’s my s—t, I love that. Those are huge for me, so those would be my top recipes. And I mean I love all the recipes, I don’t post anything that’s not good, I have a bunch of recipes that I’ve tested,” Rush said. “I have vegan jello shots that I’ve tested fifteen times, couldn’t make it work so I just never posted it. Same with my mom’s chocolate oreo cheesecake that I’m trying to veganize right now, I’ve tried five times so far, still can’t make it work. So there’s a lot of recipes that I’ll try and it just doesn’t work. So all the recipes on the site I actually do love and enjoy but those would probably be my top recipes.”

Additionally, Rush shared that one of his main goals include wanting to help end animal suffering.

“I would love it if the whole world went vegan overnight. My whole mission is that I don’t want animals to suffer, you know? I love animals, I want to help end animal suffering, right? So would I love the whole world to go vegan overnight? 100%. Is that ever going to happen? Absolutely not.

It’s just not realistic, and I realize that,” Rush said.

For those considering wanting to try being vegan, Rush shared some tips he has. Mainly, don’t suddenly drop everything and go vegan.

“How I went vegan, I would never advise anybody else to do. I just stopped eating meat on January 1, 2017 and then just never ate it again.

It was tough. It was very difficult, I had no idea what I was doing, I had no idea what to cook, I had no idea where to get protein,” Rush said. “I had to reteach myself how to cook the most basic meals because my entire life I’ve been using cheese, dairy, eggs, bacon, steaks, chicken, all these things that you don’t realize, when I take them all out, I can’t cook with any of this. What do I cook with? So I had to reteach myself all these things and reteach myself what was good and what wasn’t good and things like that. So it was very difficult.”

Rush advised the importance of transitioning when it comes to going vegan.

“I read a lot, I like studies and I like to read, and one of the studies that I was reading is that people that go cold turkey, they just give something up like smoking, or you know, addicts and things like that.

The likelihood of them relapsing is 95%. So for me, when people ask me, ‘Oh, I’d like to transition to go vegan,’ I’m like, great. This is how you do it, this is a sustainable way of doing it, because that’s what we want,” Rush said.

“If I could flip that, I want to flip it so that instead of 95% of people going vegan and then stopping because they don’t know how because they did it overnight, I want to flip it to where 95% of people go vegan and stay vegan. You have to slowly transition your way into it.”

In Rush’s opinion, the best way to transition is to find a favorite meal then find the vegan version of it.

“One of the best ways I tell people to do that is to take your favorite meal, whatever that is right now, and make it vegan. Go on the internet, and if you love fettuccine alfredo, google vegan fettuccine alfredo, and either sub what you currently have for vegan alternatives like vegan butter, vegan milk, vegan cheese and things like that, or for whatever recipe pops up. Look what they call for, see how many reviews it has and make sure it has a good recipe and try to make it. I do that once a week,” Rush said. “And after a while, you realize you all of a sudden have an arsenal of vegan recipes that you can make. Because the simple fact of the matter is, you’re not going to like every recipe you make. Just like every recipe you make now that’s not vegan, you probably don’t like. Like just because it has steak in it doesn’t mean it’s going to be a good recipe. Plenty of people kind of forget that, so they try one vegan meal and they’re like, ‘Oh I don’t like it, veganism sucks. All vegan food sucks.’ and it’s like, no, that one recipe or

that one meal sucked, [it] doesn’t mean all vegan food sucks.”

Through transitioning slowly to include vegan foods in a diet, and trying out new recipes, Rush said it’s all about trying to have a positive experience with it.

“It’s trying to increase those positive experiences so they’re more likely to try new things, they’re more likely to stick with it.

Because life happens, you know, it’s busy, I’m busy,” Rush said. “But with that being said, if you have easy things to fall back on, it makes it so much easier to do than if you give it up all at once, and then you’re like, ‘What do I do? How do I do this?’ and you’re kinda screwed. So what I recommend when I talk to people about this is that they should do it slowly.

Transition slowly. Try to replace one meal a week.

And all of a sudden, you don’t even realize it, but you’re making three, four, five meals a week that are vegan. Or you took the meat away. And it’s crazy how fast it adds up, and all of a sudden you’re like, ‘Well why don’t I just go vegan at that point?’

So it’s all about slowly transitioning your way into it to make it sustainable for everybody.”

Editor’s Note: Want to know more about John Rush? Follow him on Instagram and Twitter @johnrush5 or check out @rescuedogkitchen to stay up to date on all his vegan recipes. Photos courtesy of John Rush/Instagram.

Page layout by Seva Hester.

A Comprehensive Guide to Coffee Kennedy Bustos

To some, coffee is simply a beverage. To others, coffee is a lifestyle.

Overall, whether or not you’re a coffee enthusiast, one cannot deny that there is a culture surrounding coffee. Yet, there are so many intricate cogs in the coffee machine—a multitude of different coffee drinks, a vast array of coffee methods and an abundance of plant-based milk alternatives.

Here’s a refresher on all things coffee: for coffee addicts and newbies alike!

Espresso Drinks

Brewing Methods

Americano An Americano is espresso with hot water; the ratio in an Americano is one part coffee, three parts water. If you’re a black coffee fanatic, Americanos are your best bet. Believe it or not, the Americano has quite the origin story. In WWII, American soldiers abroad were craving the drip coffee they knew and loved; they soon discovered that adding water to their shots of espresso mimicked their coffee from home. Americanos are delicious hot or iced!

Espresso Machines Now that you’ve been thoroughly acquainted with the various espresso drinks, you may be curious on the difference between coffee and espresso. While the beans are certainly a contributing factor to the distinction — espresso beans are roasted longer than traditional coffee beans, lending a deeper toasted flavor — the method is what makes it espresso. Espresso machines pull highly pressurized hot water through tightly packed espresso grounds.

Latte A latte is a shot of espresso topped with steamed milk and foam. In Italian, latte means “milk” — apt indeed, as a latte is three parts milk and one part espresso. If you’re new to the flavor profiles inherent in espresso, a latte is an apt choice as the bitterness of the espresso is balanced with lots of milk.

Lattes are especially delightful if you choose to add flavors such as vanilla, hazelnut, caramel or … you guessed it, pumpkin spice. The milk foam on top adds a pleasant texture to the drink.

Cappuccino A cappuccino is similar in flavor to a latte, with a one to one to one ratio of espresso, milk and foam. Yes, you read that correctly—there is just as much foam in a cappuccino as there is espresso. If you’ve never tried a cappuccino, you most definitely should—the textural experience of the layered espresso, milk and foam is truly something to marvel. Like lattes, cappuccinos are delicious with vanilla or hazelnut.

Drip Coffee Machine Drip coffee machines are the most traditional coffee methods here in the States. Drip coffees are especially useful when preparing coffee for a crowd. Drip coffee is simple to brew and quick to enjoy — simply add water to the reservoir, coffee to the filter, and as the water heats, it will drip down through the grounds, and boom! You have coffee. If you’re new to brewing your own coffee, a drip coffee maker is a simple, affordable place to start.

Plant-based milk alternatives Soy Milk Almond Milk Oat Milk Coconut Milk

French Press As a coffee connoisseur, I can say with utter confidence that the French press is a superior brewing method. When brewing coffee in a French Press, the coffee beans steep in direct contact with the water for a longer period of time, allowing the coffee to have a more well-rounded flavor. Heat your water – an electric kettle makes this step much easier, but use what you’ve got! — and grind your beans to a coarse texture.

Allow the coffee to steep for about five minutes, then press the filter. Enjoy your French pressed coffee with the knowledge that you took an extra bit of time to make your coffee a little more blissful. If you’re a fan of ritualistic mornings, a French Press might be the next quintessential part of your routine.

Macchiato A traditional macchiato is equal parts espresso and milk. In Italian, macchiato Rice Milk means “stained” — the espresso literally “stains” the milk. If you’re not too keen on milky drinks, or if you simply want the espresso to shine through, a macchiato is the route you should take. However, Pour-over Coffee If you enjoy the ritual not all macchiatos are created equal. For instance, some macchiatos lean of French Press coffee, pour-over coffee might be your next favorite brewing more closely to “latte macchiatos,” with the ratio of milk being much higher. method. Pour-over coffee is quite versatile—you can make it with or without Be sure to ask your barista before you order! an external device. Pour-over coffee is a simplistic, yet slightly more pretentious version, of traditional drip coffee. To prepare pour-over coffee, simply pour hot Mocha A mocha is espresso with chocolate, steamed milk, milk foam water over coffee grounds arranged in a filter over your mug of choice. Again, and occasionally whipped cream. Chocolate and coffee are a match made in you can use a speciality ceramic pour-over device, but there are ways to prepare caffeinated heaven. The flavors of chocolate enhance and elevate the flavors it without equipment as well. Pour-over coffee is a delicious way to elevate your of coffee, and vice versa. There are many variations of mochas including — next cup of coffee. peppermint mochas and white chocolate mochas. If you’ve got a sweet tooth, a mocha might be the espresso drink for you!

Cold Brew Believe it or not, cold brew coffee is more than simply letting hot coffee cool down. Cold brew requires a different process, different equipment and a bit more patience, but the resulting iced cup of joe is very much worth it. For cold brew coffee, simply steep coarsely ground coffee beans in water for 12-24 hours; the longer you steep, the stronger the coffee. Then, strain the coffee with a fine mesh strainer, ideally layered with cheesecloth to ensure that minimal grounds make the final cut. There are plenty of cold brew coffee devices to choose from, but you can just as easily prepare it with minimal equipment. (If you have a French Press, that will also do the trick!) Cold brew coffee is a particularly efficient caffeinated option for those with busy schedules. Prepare a big batch at the beginning of the week, and it will stay fresh in the fridge for up to two weeks.

Graphics by Sanne Peek/The Paisano.

Page layout by Seva Hester.

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Food is not the enemy Diet culture is Jessica McLaren

Trigger Warning: While there is nothing graphic, this article discusses eating disorders. Please read with caution. If you are struggling, or know someone who is, there is a national hotline number available over text or phone via the National Eating Disorders Association (NEDA). Reach out to them anonymously at (800) 933-2237.

Remember that you’re not alone in this and there is someone willing to help.

As a child, food was there for me in moments of stress. It commemorated moments of joy and celebration; provided a quick fix when I was running low on dopamine; furnished my life with people and memories and connection.

Embarking upon my freshman year of college, I was enamored with my newfound freedom.

But as the sovereignty settled in, so did the bills, and the chores, and the obligations and the loneliness. I became responsible for every meal I ate and, in turn, started to lose weight. The comfort I had once found in food security I then received from a lack thereof.

I have always had a love-hate relationship with food. If you know, you know — and if you don’t, you likely know someone who does.

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According to the Academy for Eating Disorders (AED) and Deloitte Access Economics, eating disorders are the direct cause of at least 10,200 deaths every year, and they have the highest risk of death of any mental illness — this translates to one death every 52 minutes.

Yet, toxic diet culture runs rampant throughout the United States. Left untreated, eating disorders are almost always deadly, but the behaviors that perpetuate negative attitudes toward food are encouraged and often glamorized by celebrities and other influencers, social media and television. Moreover, there have been countless misconceptions and stereotypes surrounding eating disorders, making it increasingly diet culture runs rampant throughout the United States.

Left untreated, eating disorders

are almost always deadly, but the behaviors that perpetuate negative attitudes toward food are encouraged and often glamorized by celebrities and other influencers, social media and television. Moreover, there have been countless misconceptions and stereotypes surrounding eating disorders, making it increasingly unlikely for individuals to obtain a diagnosis, let alone treatment.

It is widely understood that because eating disorders are associated with weight loss, one must be severely underweight to be suffering, although this could not be farther than the truth; less than 6% of those with an eating disorder diagnosis are medically underweight, according to the National Association of Anorexia Nervosa and Associated Disorders.

Assumptions such as these stem from an internalized weight bias and suggest that eating disorders deserve recognition and treatment only after they have “worked” — this attitude is severely damaging and can have serious consequences on the prevention and treatment of eating disorders and ultimately on public health outcomes. Eating disorders do not have a “look,” nor do they discriminate against weight, age, sex or profession.

As babies, each of us has an innate ability to regulate and respond to our internal hunger cues. Over time, our perceptions of food become biased according to social and cultural norms. Eating disorders

develop when these biases turn into hyper-fixations that negatively impact our thought processes and behaviors. They are remarkably complex, and contrary to popular belief, are not always a product of poor body image, although low self-esteem certainly plays a part — they are the result of cognitive thought distortions that link food with other mental processes and occurrences in our life. There are a multitude of biological, psychological and sociocultural factors that contribute to their development; oftentimes, it is a combination of several that constitute the individual’s unique perspective and the extent to which it affects their quality of life. Maintaining a healthy, positive relationship with food is the best way to ensure that you are fueling your body properly, and it can help us to avoid developing disordered eating patterns that can quickly escalate into something life-threatening.

We encounter massive amounts of information regarding nutrition and fitness both online and in our daily lives, but these outlets remain infested with misinformation surrounding nutritional wellness. What do healthy eating habits even look like?

Three meals a day? No sugar, fat or carbs? A healthy BMI? The answer is none of the above. Although it was once common for nutritionists and dietitians to identify one’s ideal weight range using one’s body mass index, or BMI, it

infiltrate our lives in every aspect. Growing up with Seventeen Magazine, superstars like Britney Spears and Paris Hilton, and eventually, the hell that is social media, the teens of the 2000s were presented with a clear standard: skinny.

Just as Emily Charlton from The Devil Wears Prada once said, “I’m on this new diet. It’s very effective. Well, I don’t eat anything, and when I feel like I’m about to faint, I eat a cube of cheese.”

is no longer considered to be physiologically accurate. BMI calculations are based solely on height and weight and do not take into account frame size or distinguish between body fat and muscle, which vary in function, size and density.

If this measure is then used to predict health outcomes, it could render unnecessary stress and medical expenses or prevent the diagnosis and treatment of an eating disorder.

Ultimately, caloric intake and energy expenditure are much too complex to be defined on a two-dimensional level.

Contrary to popular belief, monitoring and manipulating one’s caloric intake does more harm than good in regards to weight loss. Atkins, Keto, Paleo — no matter the diet, you are unlikely to see consistent, long-term results. This occurs for a variety of reasons, the most notable being metabolic changes that cause your body to become extremely energyefficient. Your body, which responds as though you won’t ever eat again, begins

holding on to every last bit of body fat and burning as few calories as possible. Even those who do successfully lose weight find that to remain at your goal weight, you must dedicate your life to it.

Diet culture reinforces the idea that to be worthy and successful, one must embody the standard society has deemed attractive. By denying your body what it wants and craves, you are setting yourself up to fail. There is no onesize-fits-all guidebook when it comes to body composition, energy expenditure and calorie needs. Eating according to your body’s signals is the best way to ensure you are eating properly. By restricting food intake to set foods, amounts and times, paying no regard to feelings of hunger or satiety, we overwrite our body’s ability to send and receive these cues.

Beauty exists in all shapes and sizes, in all walks of life — still, according to the National Alliance for Eating Disorders, toxic diet culture continues to

A healthy relationship with food doesn’t involve numbers.

It doesn’t involve the food we eat at all. It means eating when you are hungry and stopping when you are not. It means enjoying your food and not feeling guilty for nourishing your body. In an article by the Original Intuitive Eating Pros, it states that practicing intuitive eating can help you heal your relationship with food and practice treating your body with love and respect.

We are all born with the innate ability to regulate our food consumption by listening and responding to cues from our body, but this sense diminishes as we get older and are exposed to external influences, such as cultural values and social norms. Intuitive eating, a term coined by social media influencers, is a mindbody approach to eating that encompasses flexibility, balance and mindfulness.

It is not a diet, therefore there is no “messing up.” Rather, it is a journey.

It is a process of

listening to and honoring your body’s signals. In time, you will find that it becomes easier to recognize cues of hunger and satisfaction, and that food occupies much less headspace than it did before.

Taking care of our mental health can be exhausting, as it requires a certain extent of self-awareness that can be self-perpetuating in its own sense. Nevertheless, mental and physical health go handin-hand — when we nourish and take care of our bodies, we provide them with the energy and resources they need to take care of us. Taking responsibility for your psychological wellbeing is hard. Learning how to love your body against your brain’s wishes can be excruciatingly uncomfortable.

But it is so worth it. Your body is your forever home; love it, and it will love you back.

Editor’s Note: The sources cited in this article are located on page 39 in the References section, accompanied by the link to the source.

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38

References Showcasing Cultures: Comfort Food Around the World - page 12 A. (2020, May 2). Wheat Berries Recipe; Egyptian Belila. Amira’s Pantry. https://amiraspantry. com/egyptian-belila/ Chavez, A. (2015, March 9). 10 distinctly Japanese comfort foods. SoraNews24 -Japan News-. https://soranews24.com/2015/03/10/10-distinctly-japanese-comfort-foods/ Das, A. (2021, April 25). 12 Indian Comfort Foods That Can Easily Destress You after a Busy Day. The Strong Traveller. https://thestrongtraveller.com/2020/07/20/12-indian-comfort-foods-thatcan-easily-destress-you-after-a-busy-day/

Understanding More About GMOs: Fact vs. Fiction - page 22 - 23 “10 Myths about Gmos.” Alliance for Science, Boyce Thompson Institute, https://allianceforscience.cornell. edu/10-myths-about-gmos/.

Chaurasia, Hawksworth, D. L., & Pessoa de Miranda, M. (2020). GMOs: Implications for Biodiversity Conservation and Ecological Processes. Springer International Publishing AG

Skari, C. (2015, July 26). Norwegian Boller. Apple of My Eye. http://apple-of-my-eye. com/2015/07/20/norwegian-boller/

Game Day Recipes - page 24

Pineapple Cream Cheese Egg Rolls - page 19

Fulton, A. (2017, June 17). Slow Grilled Baby Back Ribs –. The Fountain Avenue Kitchen. https:// fountainavenuekitchen.com/slow-grilled-baby-back-ribs/

Craft, A. (2020). The Unofficial Disney Parks Cookbook: From Delicious Dole Whip to Tasty Mickey Pretzels, 100 Magical Disney-Inspired Recipes (Unofficial Cookbook). Adams Media Cinnamon Swirl Banana Bread - page 20 BakerMama, T. (2022, January 6). Cinnamon Swirled Banana Bread. The BakerMama. https:// thebakermama.com/recipes/cinnamon-swirl-banana-bread/ Boba: The drink heard ‘round the world - page 25 Krishna, P. (2017, June 6). A Brief History of Boba. Food & Wine. https:// www.foodandwine.com/tea/bubble-tea-taiwanese-street-drink-turnedamerican-addiction Stalder, L. (2015, January 15). What the Heck is “Boba”? Spoon University. https://spoonuniversity.com/lifestyle/heck-boba Sugg, H. (2022, February 4). What Is Boba? Allrecipes. https://www.allrecipes. com/article/what-is-boba/ What Is Boba Made of, and Is It Vegan? Find Out! (2021, February 9). PETA. https://www.peta.org/living/food/is-boba-vegan/ Food is not the enemy: Diet Culture is - page 36 - 37 National Association of Anorexia Nervosa and Associated Disorders.

(2021, November 3). Eating Disorder Statistics | General & Diversity Stats | ANAD. https://anad.org/eating-disorders-statistics/?gclid=Cj0KCQiAK2MBhC-ARIsAMtLKRvpuT78EsG1K1zMJldJSliflp8ktfia7GLJ_ B8xF4TnM0YHXuR0EOwaAheUEALw_wcB Belluz, J. (2018, September 4). Metabolism and weight loss: debunking myths in the metabolic chamber. Vox. https://www.vox.com/2018/9/4/17486110/ metabolism-diet-fast-weight-loss jkandel@allianceforeatingdisorders.com. (2021, October 15). Breaking Up with Diet Culture. National Alliance for Eating Disorders. https://www. allianceforeatingdisorders.com/breaking-up-with-diet-culture/ Tribole, E. (2020, February 26). What is Intuitive Eating? Intuitive Eating. https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/ Report: Economic Costs of Eating Disorders. (2021, September 27).

STRIPED. https://www.hsph.harvard.edu/striped/report-economic-costs-ofeating-disorders/.

Independent Student Magazine For The University of Texas at San Antonio