Author: Cate's College Kitchen

Food is one of the greatest joys in life. A home cooked meal is an opportunity to experiment, entertain, or simply enjoy. However, many people do not think they have the time to prepare meals for themselves. As a senior in college I understand that finding balance between school, work, and your personal life can be very difficult. Adding food prep to the mix seems even more challenging considering alternatives like take out, delivery, and microwavable food. Despite how easy they may be, it is harder to maintain a healthy diet (and a decent account balance) if you rely solely on them. After living on my own for a few years, I want to share what I’ve learned about cooking in college. Making great food doesn’t always have to be expensive, time consuming, or overly complicated; it can be fun!

Salad Days

According to the United States Department of Agriculture (USDA), Americans consume over 12 pounds of lettuce each year. That’s the average weight of a fully grown bald eagle.

And this leafy green really is just as popular among Americans as our famous feathered friend. Behind potatoes, lettuce is the second most commonly used fresh vegetable in kitchens across the United States.

There are several reasons why we eat so much of this vegetable.

Lettuce is a versatile food that can be eaten as a topping, a side, or an entire meal depending on what accompanies it. Because of its mild flavor it does not overpower other ingredients, making it a great addition to many soups, salads, and sandwiches.

As it is often eaten raw, preparing lettuce is very simple. For most recipes, all you have to do is chop or tear the leaves and combine them with other ingredients. This factor makes lettuce-based dishes excellent time savers for people who are always busy.

Along with its simplicity and versatility, lettuce is also very nutritious. Health benefits from eating lettuce include a rich supply of antioxidants, lower levels of cholesterol, better sleep, and anxiety control. Researches have also found that lettuce leaf extracts can help reduce your risk of getting cancer.

In the midst of finals week, I’m sure many of you are feeling just as overwhelmed as I am. These last few days can make or break your GPA, which makes them incredibly stressful. Luckily, something as easy as eating a salad can help you control your anxiety and catch up on some sleep during this hellish week.

Since this blog has already covered a sandwich recipe featuring lettuce, the next step is to share a few salad recipes with you. The first one is more of a lunch or side salad, while the second one definitely counts as an entire meal. The second option is also slightly more difficult, but I’m sure some of you will enjoy the challenge. It’s definitely worth the extra effort.

Chicken Caprese Salad

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Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 lb package of boneless chicken
  • Salt and pepper to taste
  • ½ c Balsamic dressing (store bought or homemade)
  • Extra balsamic vinegar
  • Lettuce of choice (can use butter, spinach, or iceberg)
  • 1 dry pint of diced cherry tomatoes (can substitute with grape or Roma)
  • 1 package of fresh mozzarella (ciliegine or bocconcini)
  • 1 cucumber*
  • 2 or 3 tbsp of minced fresh basil

Directions:

  1. Season chicken with salt and pepper, and cook in a large pan on medium heat for 6 minutes, flipping occasionally.
  2. Coat chicken with balsamic dressing and cook for an additional 5 minutes.
  3. In a large bowl, combine sliced chicken, mozzarella, lettuce, tomatoes, and cucumber.
  4. Top with basil.
  5. Mix thoroughly.   
  6. Add desired amount of dressing.
  7. Mix again.
  8. Serve and enjoy!

*I included cucumber in this recipe because of its appeal, but if you are feeling more adventurous I highly recommend substituting it with avocado.

This is a salad that will keep for several days if it is stored properly in the fridge. Here are a few tips for keeping your salads as fresh as possible!

Salad meal prep tips:

  • Do not dress salad ahead of time. Small containers for dressing are helpful for on-the-go lunches.
  • Separate basil from any moisture or add it fresh. Do not mince leaves until you are about to eat the salad.
  • Halve cherry tomatoes to avoid sogginess.
  • Keep chopped vegetables on the bottom of your container and top with greens to prevent wilting.
  • Soft fruits and vegetables (such as avocados) are more perishable, so prepare them the night or morning before your meal.

The Sweet, The Savory, and The Salty

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Ingredients:

  • 1 container of chopped cantaloupe
  • ¼ lb. prosciutto
  • Spring mix lettuce
  • 1 oz. sugar coated pecans  
  • Dressing as desired (extra virgin olive oil and balsamic vinegar mix)
  • 1 log of goat cheese (4 oz.)
  • Breadcrumbs as needed
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper
  • 1 egg
  • Flour

Directions:

  1. Place goat cheese in freezer for 20 minutes. (Trust me, you’ll want to set a timer. I forgot to do so and my log of cheese turned into a brick.)
  2. Gather three bowls. Place flour in the first, whisked egg in the second, and breadcrumbs in the third.
  3. Stir salt, pepper, and garlic powder into the breadcrumb bowl and set aside.
  4. Plate salad before breading and frying the goat cheese. Combine spring mix lettuce, cantaloupe, prosciutto, and pecans on large dinner plates. Make sure the ingredients are evenly distributed throughout each plate. Set aside.
  5. Remove goat cheese from freezer.
  6. Slice cheese into ½ inch medallions. Make sure each slice is of an even thickness. The easiest way to cut goat cheese is with unflavored dental floss.
  7. Dip first medallion into the flour, coating evenly.
  8. Transfer flour-coated cheese into whisked egg. Make sure all of the flour has some of the egg sticking to it.
  9. Place cheese into breadcrumb mixture. Coat evenly and set aside.
  10. Repeat process with each piece of cheese.
  11. In a saute pan, heat 1 tbsp of olive oil over medium-high. Fry the goat cheese rounds until both sides are browned, but do not melt the cheese inside.
  12. Remove from pan and place on top of salad.
  13. Dress salad with olive oil and balsamic vinegar.
  14. Serve and enjoy!

Give these salads a try and let me know what you think. I know the second one is a little adventurous, but it’s important to test your limits when it comes to food. You may be surprised with what you like, you just have to give it a chance.

Best of luck to all of you on your finals, and enjoy your winter break!

Finding Happiness is Cheesy

One thing children and adults can agree on is that mac and cheese is delicious.

As college students we find ourselves transitioning from youth to adulthood, so here is my recipe for this ultimate comfort food.

Given that you visited this blog, your happiness is probably closely linked to your next meal.

But did you know that certain foods can trigger greater neurological responses than others?

Two of the key ingredients in this recipe are eggs and cheese, and both are excellent sources of an amino acid called tryptophan.

Studies have shown that tryptophan-rich foods increase the serotonin levels in your brain. And as you may know, serotonin is a neurotransmitter that regulates your sleep patterns and boosts your mood.

Yup, you read that right.

Eating foods like mac and cheese in moderation can actually make you happier. 

So if you’re stressed about exams, your job, or that dreaded discussion about your “future plans” at the Thanksgiving dinner table, grab a cheese grater and follow these simple instructions. Happiness is just one pan away.

And who knows, maybe if you serve this dish to your family next week they’ll be too preoccupied to ask about your post-graduation job prospects.

Now that’s something you can truly be thankful for.

Homemade Mac and Cheese

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Photo Credit: Catherine O.

Ingredients:

  • 1 box elbow macaroni
  • 4-6 tbsp butter
  • 2 eggs
  • 2 blocks Cracker Barrel sharp white cheddar cheese
  • Approximately 1 ¾ cup whole milk
  • Salt and cracked black pepper to taste

Directions:

  1. Preheat oven to 375 degrees.
  2. In a large bowl, shred cheese and set aside.
  3. In a smaller bowl, beat eggs and set aside.
  4. Boil water, add pasta, and cook 1-2 minutes less than the box instructions suggest.
  5. Drain pasta in sink, running colder water over it to stop the cooking process.
  6. Pour pasta into 9″ x 13″ disposable pan.
  7. Mix in melted butter.
  8. Mix in beaten eggs.
  9. Add desired amount of salt and cracked black pepper and mix thoroughly.
  10. Gradually stir in cheese.
  11. Add milk until you just begin to see it on the surface of the dish. (Don’t drown the pasta!)
  12. Bake for 1 hour. If you like an extra crispy top, carefully use your broiler for a few minutes once the dish has been baked.
  13. Remove from oven and let stand for 3-5 minutes.
  14. Enjoy!

This recipe serves 4-6 people, but it’s also great for freezing and reheating if you want to save some leftovers for yourself. It only requires six ingredients so it’s as cost effective as it is delicious, which is another reason to be happy.

Give it a try, let me know what you think, and most importantly have a wonderful Thanksgiving!

Quick Bites

Nearly 50% of the American population eats at least one on any given day of the year.

They come in all shapes, sizes, and varieties. They can be served hot or cold. Most are portable, but others are so large they require a crowd of people to consume them.

I am writing, of course, about sandwiches.      

The modern sandwich is named after the 18th century British statesman John Montagu, 4th Earl of Sandwich. Montagu was an avid gambler and spent a ridiculous amount of time at the gaming table.

To avoid stopping a game, Montagu supposedly commanded his servants to bring him beef between two slices of bread whenever he was hungry. Thus, the sandwich was born.

As college students, most of us have neither the time nor the resources to go on lengthy gambling sprees. (I suppose investing tens of thousands of dollars in a degree could be considered a gamble given the current job market, though.)

During each semester, we are constantly bombarded with academic responsibilities such as writing papers, planning presentations, reading textbooks, studying for exams, looking for internships, and mapping out our futures.

Many of us have jobs, extracurricular activities, hobbies, and social lives to balance with our college work as well. 

While dishes such as homemade lasagna are absolutely delectable, they are also time consuming. Not only do ingredients have to be prepped, but the bake time for standard lasagna is an hour. This is not ideal for students with short lunch breaks and mountains of homework. 

To help you save time, the following recipes are my twist on two classic sandwiches that are easy to make and easy to eat.

Since you may be eating solo, I will leave the portion sizes up to you and only focus on the method and ingredients required for each sandwich.  

The Fourth Earl  

 

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Photo Credit: Catherine O.

Ingredients:

  • Butter
  • Corned beef, sliced thin
  • Dijon mustard
  • Sliced rye bread
  • Swiss, Gruyere, or Fontina cheese

Directions:

  1. Spread mustard on both slices of bread.
  2. Place desired amount of beef on one slice.
  3. Add cheese.
  4. Place the other slice of bread on top and press down gently.
  5. Using medium heat, melt enough butter to cover a pan.
  6. Cook sandwich until one side is golden and crisp (this will only take a few minutes).
  7. Flip and repeat this process.
  8. Remove from pan and serve hot.

Sandwiches are versatile and very easy to assemble. Because of this, you can substitute certain ingredients based on your tastes.

I suggested Swiss, Gruyere, or Fontina because each is great for melting and complements the other ingredients well. You can use any of these or another favorite fromage of yours.

The same goes for the bread and mustard. While I enjoy the flavor of both rye and Dijon, you can always go with other options like white bread and yellow mustard. As the chef, the choice is always yours.

If you are more adventurous however, I’d suggest adding some raw onions to this recipe. They go very well with the rest of the ingredients, and add some more texture to the sandwich.

As you may notice, this recipe shares several ingredients with a classic Reuben sandwich.

I am not a big fan of sauerkraut, but if that is your preference check out this Boar’s Head recipe. The directions are similar, just replace the mustard with sauerkraut and Thousand Island dressing.   

The Italian

 

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Photo Credit: Catherine O.

Ingredients:

  • Dijon mustard
  • Genoa salami
  • Italian bread or Kaiser roll
  • Lettuce
  • Mayonnaise
  • Onion
  • Prosciutto
  • Provolone cheese (mild or sharp)
  • Tomato

Directions:

  1. Spread mayonnaise on both slices of bread.
  2. Place desired amount of salami on bottom slice.
  3. Spread mustard on between slices of salami.
  4. Top with prosciutto.
  5. Top with provolone.
  6. Add onion, tomato, and lettuce.
  7. Place other slice of bread on top.
  8. Serve cold.

Just like the previous recipe, many of the ingredients on this sandwich can be switched out or left off entirely.

Prosciutto is one of my favorite types of meat, but I understand that it’s not for everyone. Though I think the ancient process of curing is both fascinating and delicious, some people don’t like the idea of raw meats preserved with salt.

In place of prosciutto, you can used boiled ham. It is a classic alternative that many of you already use on your sandwiches and it pairs well with salami.

Lettuce, tomato, and onion go great on most sandwiches and hoagies, but don’t use anything that you dislike. The food snobs will forgive you (eventually).

The bread you use for this sandwich depends on how hungry you are. I used a Kaiser roll, but if you’re looking for something more filling I would suggest an Italian sub roll.

Finally, for a more authentic Italian sub I suggest replacing the mayonnaise with red wine vinaigrette. You will not be disappointed.

These are two great sandwiches to start with. One’s hot, one’s cold, and they’re both easy! Let me know what you think and stayed tuned for more simple recipes.

ProTip: While grocery shopping on a budget, consider buying generic brands. If you compare the ingredients, they aren’t very different from brand name items and they will save you a lot of money. This is especially important when buying deli meats for these recipes.

What are you, Chicken?

Halloween may be right around the corner, but that doesn’t mean you have to be afraid of meal prepping. (What could be scarier than midterms coming up, anyway?) Summer is officially over, the strains of college life have set in, and down time is scarce.

Despite these realities, you do not have to resort to a ramen noodle diet; there is hope for your taste buds! Marinated dishes are great time savers because they are simple to prepare and yield many servings.

In my opinion, chicken is the most cost-effective option when it comes to marinating ($5-$7 per package at your local grocery store). I prefer to use chicken breast tenderloins because they are smaller than full chicken breasts and soak up flavor easily. Poking holes in the meat with a fork will also help the flavor spread more evenly.

Here is one of my favorite marinades to get you started.

Cilantro Lime Chicken Marinade

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Ingredients:

  • 1 lb package of chicken
  • 1 tsp sea salt
  • 1 tsp cracked black pepper
  • 2 tsp ground cumin
  • ¼ tsp cayenne pepper or red pepper flakes (preferential)  
  • 1 cup chopped cilantro
  • 4 limes, juiced
  • Olive oil as needed

Directions:

  1. Combine chicken, salt, pepper, cumin, cayenne pepper or red pepper flakes, cilantro, and lime juice (include rinds) in a large container or Ziploc bag.
  2. Close securely and shake, covering chicken in marinade.
  3. Place in refrigerator for 1-4 hours, or longer for stronger flavor.
  4. Evenly pour olive oil in skillet, setting heat to medium.    
  5. Remove chicken from refrigerator, discard marinade, and place in hot oil.
  6. Cook each side for 5-6 minutes, until browned.
  7. Remove from skillet and enjoy!

Cooking is all about experimentation, so don’t hesitate to make changes to fit your tastes. I know that some of you may not like the flavor of cilantro, but don’t worry! There are several alternatives that can be used instead. Spiceography is a great reference when it comes to substitutions and other information about spices. Clicking the link will direct you to a few cilantro alternatives. 

With less than ten ingredients total, this recipe packs a lot of flavor and is perfect for meal prepping. It can be enjoyed with rice, in salads, or simply as a stand alone dish. It reheats well, and can be stored in the refrigerator for 3-4 days. The versatility and simplicity of this recipe allows for quick, stress-free cooking without sacrificing flavor. 

Give it a try and let me know what you think. Happy cooking everyone!