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SHEC

Student Foods

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SHEC

Student Foods Foreward

"While we feed our minds knowledge, it's important that we feed our bodies as well. Whether cooking is one of your favourite activities or not, it's fantastic as it lets you know exactly what's in the food you're going eat. The recipes in our cookbook reflect a range of delicious things for when you're on the go or wanting to try something healthy and new. Bon appetit!" -Maegan Cheng “Hi my name is Tina Cody and I'm a fourth year Arts and Science student. I loved volunteering for SHEC this year and had such an amazing time compiling the cookbook. As an avid foodie, I wholeheartedly believe that cooking can be an easy and fun experience. I hope that our cookbook helps McMaster students realize this as they whip up delicious and healthy meals. NOMZ!” -Tina Cody “When my housemates found out I was part of a SHEC committee that makes recipe books, they laughed out loud... Yes, admittedly I am not the most talented chef (peanut butter sandwich anyone?). However, in flipping through this ensemble of remixed grilled cheeses and zucchini pizzas (woah!) I am hungry, confident and even excited to break away from peanut butter and get creative in the kitchen! Whether you’re lacking cooking skills or just bored of routine, these easy, fast and fun recipes are sure to reveal your inner Julia Child! Well, maybe not quite… But hopefully after reading this, you’ll feel inspired to switch things up and get cooking! As Julia said herself: “Learn how to cook- try new recipes, learn from your mistakes, be fearless, and above all have fun!” Bon appetit! -Laura Jamieson “Hi, my name is Caitlin and I'm in my fourth year of English and Peace Studies. I've absolutely loved volunteering at SHEC this past year, especially working with the wonderful Promo team to create the annual cookbooks. I know how hard it is to make time for healthy eating, and how difficult it can be to come up with diverse meals to keep the palate excited! I think that students will appreciate our recipes because they are easy-to-make, healthy, and encompass a variety of choices. My personal favorite is the chocolate and banana dessert; it only takes five minutes to make and is absolutely DELICIOUS. I hope all of you enjoy our cookbook as much as I do! Bon appetit!” – Caitlin Sharawy “The inspiration for our second SHEC Cookbook this school year was reinventing student classics! As a committee we thought about popular

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SHEC

Student Foods

comfort foods that could be easily modified to include healthy ingredients, without losing flavour. Adding apples to your grilled cheese or sun-dried tomatoes and cauliflower to your macaroni will enrich your food experience and satisfy your appetite. The SHEC Cookbook recipes are simple, healthy and delicious. So go ahead and have fun reinventing student classics and indulging in your food!” -Katherine Steckham

Contents Recipes Snacks Peanut Butter-Banana-Chocolate Smoothie…………...............................3 3pm Parfaits………………………………………………..........................................3 Pineapple-Raspberry Parfait………..........................................................4 Homemade Gingerale………………………………………………………………….……..5

Entrees Grilled Tomato-Cheese………..……...........................................................7 Broccoli Cheddar Grilled Cheese…………………………………………………………8 Apple ‘N Jack Grilled Cheese…….….........................................................9 Grilled Zucchini Pizza Slices………..........................................................10 Quinoa Spinach Macaroni and Cheese.................................................11 Sun-Dried tomato Mac & Cheese………..…..……………….........................12 Mediterranean Stuffed Sweet Potatoes ……………………........................13 Spaghetti Squash Lasagna....................................................................14 Turkey Pesto Meatballs…………………………………………………....................15 Easy Lentil Burgers…………………….........................................................16 Crispy Baked Chicken Fingers…….……………...........................................17 BTA (Bacon, Tomato, Avocado) Egg Mug..…………….…….......................18 Healthy Chips and Dip………..................................................................19 Baked Sweet Potato Fries with Herbed Olive Oil…..............................20 Chocolate and Banana Dessert ………………………………………...................21 Egg-White Crepes……………………………………………………………………………..22 Food Blogs……………………………………………………………………………………23 Cookbooks available at SHEC………………………………………………..25

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Student Foods

Snacks Peanut Butter-Banana-Chocolate Smoothie Ingredients:  1 banana  2 tablespoons of Peanut Butter  2 ice cubes  1/3 of a cup of Low-Fat plain yogurt  Water to taste, until desired thickness  Dash of Chocolate Syrup 1.Put all ingredients into Magic Bullet or other food blender. Blend until desired thickness. 3pm Parfaits This is great if you’re someone who’s on campus for long periods of time. Pack in the morning and the frozen berries keep the yogurt fresh and cold until you’re ready to eat! You may wish to keep your granola separate until you’re ready to eat if you prefer more crunch. Ingredients:  Frozen berries, about 1/3 of a cup  Any flavor of yogurt, about 1/3 of a cup  Store bought granola 1.Layer granola, yogurt and frozen berries!

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SHEC

Student Foods Pineapple-Raspberry Parfait Prep Time: 5 Minutes

Ingredients:   

2 8-ounce containers (2 cups) nonfat peach yogurt 1/2 pint fresh raspberries, (about 1 1/4 cups) 1 1/2 cups fresh, frozen or canned pineapple chunks

1.

Divide and layer yogurt, raspberries and pineapple into 4 glasses.

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SHEC

Student Foods

Home Made Gingerale Ingredients:  1 ½ cups of sugar  1 ½ cups of water  3 inch piece of fresh ginger, unpeeled and sliced  1 lime, cut in half  3 cups sparkling water or club soda 1.In a pot, bring sugar, water, and ginger up to a simmer. 2. Remove from heat and cool to room temperature. Strain out ginger and chill until ready to serve. 3.Immediately before serving, stir sparkling water or club soda into the prepared syrup and serve over ice.

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SHEC

Student Foods

Entrees Grilled Tomato-Cheese Baked tomatoes are really good for you! And so are grilled cheeses if you take it easy on the butter (and Ketchup!). Pair this sandwich with some carrot sticks or a salad and you’ve got dinner! Prep time: under 5 minutes Cook time: 5 minutes or until desired gooey-ness Ingredients:  Whole wheat bread, 2 slices  Low fat/light cheddar cheese, sliced  1 tomato, sliced  Margarine/butter 1. 2. 3. 4. 5.

Grease a frying pan. Lightly butter both sides of each slice of bread. Arrange your slices of cheese onto the bread, followed by the tomato slices. Place sandwich on hot pan. Press down with spatula and allow bread to brown and cheese to melt. Repeat for the other side. Mmm mmm good!

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SHEC

Student Foods

Broccoli Cheddar Grilled Cheese: A classic grilled cheese but with a twist! Liven up this old favorite with a dose of fresh vegetables. If you’re not a fan of broccoli, you could also use spinach or cauliflower. Prep Time: 5 minutes Cook Time: 15 minutes Ingredients  2 tablespoons of olive oil  1 shallot, diced  1 clove garlic, minced  1¼ cups fresh broccoli florets, diced small  2 oz shredded sharp Cheddar cheese  1 oz part skim Swiss Cheese  Pinch of paprika  Pinch of cayenne pepper  Salt and pepper to taste  2 slices sourdough or another hearty sandwich bread 1. 2. 3. 4.

Heat olive oil in a skillet over medium heat. Add the shallot and garlic and sauté until translucent and softened, about three minutes. Add broccoli and cook until broccoli is tender-crisp, about five minutes. Remove from heat and stir in the shredded Cheddar and Swiss. Over medium-low heat, heat the other tablespoon of olive oil. Spread broccoli-cheese mixture on one slice of bread and top with the other slice. Cook until bread is browned and cheese is completely melted (about two minutes), then flip and cook on the other side for another minute.

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SHEC

Student Foods Apple ‘N Jack Grilled Cheese Prep time: 5 minutes Cook time: 15 minutes Ingredients:    

 1.

2.

3.

4.

¼ cup peeled and chopped apple ¼ cup chopped onion 2 slices light bread 1 ounce reducedfat block-style Monterey Jack cheese, shredded (about ¼ cup) 2 teaspoons light whipped butter or light buttery spread Bring a skillet sprayed with non-stick spray to medium-high heat. Cook and stir apple and onion until slightly softened and browned, about 8 minutes. Top one slice of bread with 2 tablespoons cheese, followed by cooked apple and onion. Sprinkle remaining 2 tablespoons cheese and top with remaining bread slice. Spread the top of the sandwich with 1 teaspoon butter. Remove the skillet from heat, re-spray, and return to medium-high heat. Place sandwich in the skillet, buttered side down. Spread the top with remaining 1 teaspoon butter. Cook until bread is lightly browned and cheese has melted, about 2 minutes per side.

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SHEC

Student Foods

Grilled Zucchini Pizza Slices Love pizza but worried about your carb intake? Skip the dough and use zucchini instead as a gluten-free, low-gylemic and low-carb base. All the delicious flavors of a pizza but a much healthier alternative! Prep time: 10 minutes Cook time: 14-16 Minutes Ingredients:  1 large zucchini  Olive oil  Pizza sauce of your choice (Chef Boyardee pizza sauce is a healthy, cheap, and delicious option!)  Grated skim mozzarella  Turkey pepperoni  1 Red Onion  A handful of black olives 1. 2. 3.

4.

5.

Cut slices of zucchini about 3/4 inch thick, then brush both sides lightly with olive oil. Grill the zucchini slices on one side for about 7 to 8 minutes until they start to become tender. Put about 1 tablespoon of pizza sauce on top of each zucchini slice and then top each slice with some grated low-fat mozzarella cheese. Then load up your zucchini slices with your favorite pizza toppings! How about turkey pepperoni, black olives, and red onion? Place the topped pizzas back on the grill (or under the broiler) and cook for an additional 7to 8 minutes.

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SHEC

Student Foods Quinoa Spinach Macaroni and Cheese Forget Kraft Dinner! Try out this inventive mac and cheese recipe! Quinoa is a delicious and cheap grain packed with calcium, fiber, magnesium, and iron. Prep Time: 5 minutes Cook Time: 20 minutes Ingredients:  5 Tablespoons of butter  3 Tablespoons of flour  1 ½ Cups of skim milk  A pinch of nutmeg  ¼ Teaspoon of salt  8 oz of Cheddar cheese  3 Cups of cooked quinoa  2 Bunches of fresh baby spinach  3 Cups of cooked Quinoa (Cooked according to package instructions)  Handful of grated Parmesan cheese  ½ Cup of breadcrumbs (Panko is the best option) 1. 2.

3. 4.

5.

6. 7.

Preheat oven to 350 F. In a medium saucepan, stir 3 tablespoons of butter with flour and heat over medium heat. Whisk continuously until a paste forms. Whisk in milk and then increase heat to medium/high. Bring the mixture to a boil, whisking the whole time. Stir in the nutmeg, salt and cheddar cheese. When the cheese sauce is smooth remove from heat. In a large bowl mix together the cooked quinoa, cheese sauce, and spinach.Transfer the mixture to a casserole dish and top with some grated Parmesan cheese. In a small bowl mix together 2 tablespoons of butter and the breadcrumbs. Sprinkle over the top of the casserole. Bake until bubbly, about 20 minutes.

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SHEC

Student Foods Sun-Dried tomato Mac & Cheese Prep time: 10 minutes Cook time: 25 minutes Ingredients:  3 cups frozen cauliflower florets  4 ½ ounces (about 1 ¼ cups) uncooked high-fiber elbow macaroni  1 cup chopped onion  ½ cup bagged sundried tomatoes (not packed in oil), chopped  ½ cup chopped fresh basil  2 tablespoons fat-free sour cream  2 slices fat-free American cheese  4 wedges The Laughing Cow Light Creamy Swiss Cheese 1.

2. 3.

4.

5.

Place cauliflower in a large microwave-safe bowl; cover and microwave from 3 minutes. Uncover and stir. Re-cover and microwave from 2-3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm. In medium-large pot, cook pasta per package instructions. Drain pasta and stir into cauliflower. Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir onion until softened and lightly browned, about 5 minutes. Add sun-dried tomatoes and basil and cook until basil has slightly wilted, about 2 minutes. Stir onion mixture into the cauliflower and pasta. Cover to keep warm. In a medium microwave-safe bowl, mix sour cream, cheese slices, and cheese wedges, breaking slices and wedges into pieces. Microwave for 30 seconds. Stir well. Microwave for another 30 seconds, or until cheese have melted. Stir well. Add cheese mixture to the large bowl and thoroughly stir.

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SHEC

Student Foods

Mediterranean Stuffed Sweet Potatoes Baked potatoes are such a great and inexpensive meal option! Unfortunately, when loaded up with bacon and sour cream, they aren’t the healthiest snack. This a delicious and nourishing alternative, packed with the flavors of the Mediterranean. Yum! Prep Time: 10 minutes Cook Time: 45-60 minutes Ingredients:  2 medium red skinned sweet potatoes  2 oz sheep’s milk feta cheese, cut into small cubes  2 oz black olives, pitted and chopped  1 oz sundried tomatoes; thinly sliced  1/4 cup (1 handful) chopped fresh parsley  1/2 teaspoon dried oregano  1 tablespoon extra virgin olive oil  Sea salt and freshly ground pepper to taste 1. 2. 3. 4.

5. 6.

Preheat oven to 400F. Pierce each sweet potato several times with a fork and then place them on a tray in the oven. Bake until the sweet potatoes are cooked through and can be easily pierced with a knife, about 45 to 60 minutes. While the sweet potatoes are baking, chop up the feta, parsley, black olives, and sun-dried tomatoes. Toss these ingredients with the oregano, salt, and pepper. Once the sweet potatoes are cooked, remove them from the oven and slice them lengthwise down the center. Top with feta mixture and serve!

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SHEC

Student Foods

Spaghetti Squash Lasagna Who doesn’t love lasagna? This is a great vegetarian and gluten-free option that is ten times healthier than any store bought or frozen lasagna! Layered with marina sauce and cheese, this is the perfect dish for a cold day. Prep Time: 5 minutes Cook Time: 20 to 25 minutes Ingredients:  2 cups marinara sauce  3 cups cooked roasted spaghetti squash  1 cup part skim Ricotta  8 teaspoons of Parmesan cheese  6 oz of skim mozzarella, grated 1. 2.

3. 4. 5. 6. 7.

Preheat oven to 375 F. In an oven safe baking dish, ladle 1 cup of marinara sauce on the bottom and then top with 3 cups of roasted spaghetti squash. Top with 1 cup of Ricotta. Sprinkle 4 teaspoons of grated parmesan cheese and 3 oz of mozzarella on top. Add the remaining sauce, parmesan and mozzarella cheese. Cover with foil and bake for 15 to 20 minutes, or until the cheese is melted and the edges begin to bubble Uncover and cook an additional 5 minutes.

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SHEC

Student Foods

Turkey Pesto Meatballs: This updated version of spaghetti and meatballs is much leaner thanks to the use of turkey. The sauce can be made up to a day ahead. Just reheat it and serve with freshly cooked pasta. Prep Time: 20 minutes Cook Time: 25 minutes Ingredients  2 cups chunky tomato pasta sauce  8 ounces ground turkey  ¾ cup breadcrumbs  2 ½ tablespoons pesto  1 egg white  1/4 teaspoon salt  8 ounces spaghetti 1. 2.

3. 4.

5. 6.

Spread 1 cup of pasta sauce over bottom of a skillet. Mix turkey, breadcrumbs, pesto, egg white, and salt in medium bowl. Using moistened hands, form mixture into 8 meatballs. Place meatballs in the cooking sauce. Spoon remaining 1 cup of sauce overtop. Bring to simmer. Cover then reduce heat to medium-low and simmer until meatballs are cooked through, stirring occasionally, about 20 minutes. Meanwhile, cook spaghetti in large pot of boiling salted water. Drain pasta and top with meatballs and sauce.

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SHEC

Student Foods Easy Lentil Burgers Prep Time: 25 minutes Cook Time: 10-15 minutes Ingredients  400g can of lentils  1 cup of breadcrumbs  1 egg  ½ teaspoon of curry powder  A few pinches of salt and pepper  1 small carrot, grated  1 teaspoon of dried parsley  1 teaspoon of chopped chives

1. Blend lentils, breadcrumbs, egg, curry powder, salt, and pepper until smooth. 2. Place mixture in a bowl and mix in the carrot and herbs. 3. Add more breadcrumbs if mixture is too soft to handle. 4. Roll mixture into eight patties and refrigerate for 1 hour. 5. Fry the patties until browned on each side, about 10 to 15 minutes.

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SHEC

Student Foods

Crispy Baked Chicken Fingers: These crispy chicken tenders are baked instead of fried, but they're just as tasty! Feel free to include your favorite spices in the flour mixture. How about curry powder, chili flakes or oregano! Prep Time: 5 minutes Cook Time: 12-15 minutes Ingredients  1 ½ pounds chicken tenders  1 ½ cups of flour  2 eggs, beaten  1/4 cup milk  2 cups breadcrumbs, seasoned or unseasoned  Salt and pepper

1. 2. 3. 4. 5. 6.

7.

Preheat oven to 375F. Season the chicken tenders with salt and black pepper. In a shallow dish, season the flour with salt and black pepper In another dish, beat the eggs with the milk. Place the breadcrumbs in a third dish. Dredge the chicken tenders in the flour to coat, shaking off any excess flour. Then dip the floured chicken tenders into the egg mixture, and finally coat the chicken tenders with the breadcrumbs. Place the breaded chicken tenders onto a baking sheet and bake in the oven for 12 to 15 minutes, until golden brown.

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SHEC

Student Foods BTA (Bacon, Tomato, Avocado) Egg Mug Prep time: 5 minutes Cook time: 5 minutes Ingredients:  ½ cup fat-free liquid egg substitute  ⅓ cup chopped tomato, patted dry  2 tablespoons precooked real crumbled bacon  1 ounce (about 2 tablespoons) diced avocado  2 tablespoons salsa  Optional seasoning: salt and black pepper 1.

In a large microwave-safe mug sprayed with nonstick spray, microwave egg substitute for 1 minute.

2.

Stir in tomato and bacon. Microwave for 1 minute, or until set. Top with avocado and salsa.

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SHEC

Student Foods

Healthy Chips and Dip Prep Time: 10 Minutes

Ingredients  Pita Brea  Cherry Tomato  Onion  Garlic  Salt  Pepper  Basil  Oregano

1. Cut up a slice of Pita Bread into little triangles. Toast them until they are crunchy. *Optional: You can add cheese (Brie, cheddar, mozzarella, etc.) and have the pita toasted in a Toaster Oven so that the cheese melts. * 2.While they are being toasted, dice up a bowl of cherry tomatoes. 3. Chop up some garlic, and dice up some onions. Add this to the tomato mixture. 4. Sprinkle some salt and pepper, basil and oregano onto the mix. 5. Once pita is toasted, put a spoonful of the mixture on each piece.

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SHEC

Student Foods

Baked Sweet Potato Fries with Herbed Olive Oil Prep Time: 5 Minutes Cook Time: 35 Minutes

Ingredients  2-4 large sweet potatoes cut into 1/2 inch fries.  A few splashes of herbed olive oil.  Paprika  Garlic Salt or Sea Salt  Pepper  Thyme or any spice you like (Rosemary, Oregano, Curry Powder, Chili Powder, Chinese 5 Spice, Cayenne…) 1.

2.

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Toss cleaned & sliced sweet potatoes with olive oil and chosen seasonings. Bake in oven for 30-40 minutes. Toss every 10 minutes to assure that all sides cook evenly. Adjust baking time according to how crispy you want your fries. If needed you can turn the broiler on low to crisp up your fries a little more.

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SHEC

Student Foods

Chocolate and Banana Dessert Prep Time: 5 Minutes

Ingredients: 1 tablespoon semisweet chocolate chips 1/2 banana, thinly sliced 1 tablespoon nonfat vanilla yogurt Instructions: 1.

Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and yogurt.

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SHEC

Student Foods

Egg-White Crepes: Instead of your morning pancakes why not try these crepes? They’re much lighter and just as delicious! Sugar and oil-free, these crepes are super health-conscious. Ingredients:  ½ cup of whole wheat or regular flour  ½ cup of skim milk  2 egg whites  2 teaspoons of applesauce  1 pinch of salt  ½ cup of frozen berries, thawed and drained 1. 2. 3. 4. 5. 6.

Whisk together the flour, egg whites, milk, salt, and applesauce until smooth. Lightly coat a skillet with cooking spray and place over medium heat. Pour 1/4 cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is light brown, about 2 minutes. Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe; cook another 2 minutes. Use a spatula to transfer the crepe to a plate.

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SHEC

Student Foods

Food Blogs Need some more inspiration for recipe ideas? Here are some awesome food blogs you should check out.

Post Punk Kitchen http://www.theppk.com/blog/

Post Punk Kitchen is considered one of the best sources on vegan cooking. Fresh, tasty, and awesome — all of the recipes on this site are completely vegan! The founder of this food blog also has a cooking show that teaches you how to make vegan food super easy.

Gluten-Free Goddess http://glutenfreegoddess.blogspot.ca/ With mouthwatering pictures and recipes, this site makes gluten seem completely unnecessary. The Gluten-Free Goddess also provides tips and tricks on all things glutenfree. A great resource for anyone thinking of eliminating gluten from their diet!

Foodgawker http://foodgawker.com/ For all around deliciousness, check out Foodgawker! Constantly updated, this blog provides a ton of easy and

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Student Foods

delicious recipes that will appeal to any member of the culinary world. Meat eater? Vegetarian? Vegan? There's something for everyone on Foodgawker!

Veggie Belly http://www.veggiebelly.com/ Veggie Belly is considered a go-to food blog for many vegetarians! With both traditional and exotic recipes, this site is definitely worth checking out. Veggie Belly also provides some vegan-friendly recipes.

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SHEC

Student Foods

Cookbooks available at SHEC MUSC 202 Quick & Healthy Cooking For Dummies The Dummies books have literally cornered every area of "how-to". This book provides some great tips on what a nutritious meal should and should not include. With tons of easy recipes and interesting information, this book makes healthy eating seem like a piece of fruit cake.

Easy Vegan This book has over a hundred vegan-friendly recipes that feature both North American and exotic flavours. Each recipe is also accompanied by a mouth-watering picture of what the final product should like. Another plus: all of Easy Vegan's recipes use readily available ingredients, demonstrating just how varied, creative, and delicious vegan cooking can be.

A Cook's Bible: Gluten-Free, Wheat-Free & Dairy Free Recipes Though dietary restrictions can be a pain, this book circumvents many difficulties that people face while on a limited diet. With simple breakfasts, quick lunches, stunning dinners, and scrumptious desserts, this cookbook doesn't make you feel like you're missing out.

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SHEC's Spring Cookbook 2013