A Couple of Spoonfuls

A foolproof cookbook for the modern student: maximizing nutrients with minimal supply

Edited by Group Health Champion, Allie Ferri, in collaboration with UL Practicum

International Students and Academic Supervisor, Bernie Quillinan

The Key for College This cookbook was inspired by the students in the UL Practicum and

friends. We were looking for a collection of recipes that were cheap,

quick, required little skill, and healthy. The collections we found

seemed to compromise one of these aspects. This is the product of

our own experience and has some wholesome meals that capitalize

on our multicultural class and friends for inspiration. Please note

that many of the recipes and pictures were adapted from other

sources and let this book be a collection rather than publication.

The name “A Couple of Spoonfuls” was born out of frustration that

online recipes did not consider the lack of equipment provided in

our dorm rooms, forcing us to use mugs to estimate cups and table-

spoons in place of measuring spoons.

For your convenience1:

[1] http://www.hintsandthings.co.uk/kitchen/measures.htm

Household item Commonly American Metric

1 dorm mug =8 fl.oz. =1 cup =250mL

1 dinner spoon (level) =1 tbls =3 tsp =15 mL

1 dessert spoon (level) =2 tsp =5 mL

Contents

Breakfast

Soup and Salads

Healthy Snacks

Dinner

Sweet Treats

Non-Cook Cook for 1 Fun for friends

Allergy friendly Vegetarian

Why Should You Eat Breakfast?

Evidence shows students who eat breakfast are generally more productive, more energetic throughout the day, and get better grades1. While it is unclear if this result is due to the way breakfast stimulates your metabolism early in the day or simply an indicator of a healthy lifestyle2, the process is beneficial to your overall performance!

1: Antioxidants Oatmeal

2: Banana Pancakes

3: Hole-in-One Breakfast

4: Non-cook Porridge

5: Sweet and Sour Scrambled Eggs

Breakfast “Expect Problems and Eat Them For Breakfast” -Alfred A. Montapert

[1] Kleinman, R.E., et al. “Diet, Breakfast, and Academic Performance in Children.” Annals of Nutrition and Metabolism,

Karger Publishers, 20 Nov. 2002

[2] Deshmukh-Taskar, Priya R., and Theresa A. Nicklas. “The Relationship of Breakfast Skipping and Type of Breakfast

Consumption...: The National Health and Nutrition Examination Survey 1999-2006.”Journal of the American Die-

5

From: Allie Ferri

Serves: 1

Prep Time: 4 min

Cook Time: 0 min

Ingredients 1 cup Oats

1/2 cup Water

1 tsp Cinnamon

1 handful Blueberries (or any yummy berry/ apple)

1/2 tsp Honey

2 tbsp Roasted sunflower seeds

2 tbsp Peanut butter

Instructions 1: Preparation Add outs and enough water to cover them in a small bowl. Add peanut butter and blueberries then heat in microwave* for about 2 minutes or until fully cooked.

2: Garnish Add sunflower seeds, cinnamon, and honey on top and mix

thoroughly to enjoy!

Notes *If you do not have a microwave, this can also be done on the stove in a small pot or boil water in the tea kettle and add to oats instead!

Breakfast

Antioxidants Oatmeal

6

From: Kennedy Mindermann

Serves: 4

Prep Time: 2 min

Cook Time: 6 min

Ingredients 2 Ripe bananas

2 Eggs

1/2 cup Quick-cook oats

1 tsp Vanilla Extract

1 tsp Cinnamon

Instructions 1: Preparation Mash bananas until smooth*. Mix in eggs and vanilla until well com-bined. Mix in oats and cinnamon.

2: Cook Heat a skillet on medium heat. Add a scoop of the batter. Cook 2-3 minutes or until you see bubbles releasing form the top of the batter. Flip and cook until the other side is golden brown, about 1-2 minutes.

3: Finish Add your favorite toppings and enjoy!

Notes *The riper your bananas, the sweeter your pancakes will be!

Breakfast

Banana Pancakes

7

From: Ciara Burke

Serves: 1

Prep Time: 5 min

Cook Time: 6 min

Ingredients A spray Non-stick cooking spray or butter

1 Slice of bread

1 Egg

A shake Salt and Pepper

Instructions 1: Preparation Spray a frying pan with non-stick cooking spray or put In a pat of butter. Butter one side of a slice of bread. Put it butter-side-down in the frying pan. Butter the top side.

2: Ready bread slice With the rim of a cup, stamp a hole in the center of the bread slice. Put the cut circle next to the bread slice in the pan. Put the pan on medium heat and wait until the bread begins to fry.

3: Place the egg Crack an egg and drop it in the hole. Add salt and pepper to taste. When the egg has cooked on the bottom, flip the whole thing, Also flip the cutout piece of bread.

4: Final fry Fry until egg is cooked the way you like it. Use the cutout circle of bread to soak up the yolk of the egg when you are eating!

.

Breakfast

Hole-in-One Breakfast

8

From: Bernie Quillinan

Serves: 1

Prep Time: 1 min

Wait Time: Overnight

Ingredients 1/2 cup Porridge

1/2 cup Semi skimmed or full fat milk

1/2 tsp cinnamon

1 tbsp Raspberries

1 tbsp Blueberries

1/2 tsp Honey

1 dessert spoon Toasted almonds

1 tbsp Low fat yogurt

Instructions 1: Preparation Cover the porridge with milk. Add the cinnamon and honey.

2: Refrigerate Leave in the fridge overnight.

3: Morning after Next morning add the fruit, nuts, and yogurt. Mix well.

Breakfast

Non-Cook Healthy Porridge

9

From: Shuqi Wu

Serves: 1

Cook Time: 10 min

Ingredients 2 tbsp Cooking oil

3 Eggs

2-3 Tomatoes

Some Water

A shake Salt

A shake Sugar

Instructions 1: Preparation Scramble the eggs and slice tomatoes.

2: Fry Heat the pan and then pour 2 tbs. oil. Add the eggs and fry until 3/4 done, then remove from pan.

3: Final touches Add a bit more oil if needed, then stir tomatoes, add some water, boil for a while until you get tomato sauce. Add some salt and sug-ar, stir it.

4: Serve Serve with rice.

Notes Add recipe details here.

Breakfast

Sweet and Sour Scrambled eggs

10

*Use the extra pages at the end of each section to

write down your own recipes and adaptations!

Don’t miss out on these easy recipes to get in your recommended amount of fruits and vegetables!

How much fruits and vegetables do I need?

Young adults require between 2,200 to 2,800 calories depending on gender and lifestyle. Of these calories, at least 4 portions should be vegetables and 3 portions for fruit1. There are several online resources which will estimate the amount of calories and macronutrients you need to be healthy with your lifestyle. Check out the resource below for basic information

1: Chickpea, Lemon, and Mint Salad

2: Essential Fats Salad

3: Sweet and Tangy Apple Salad

4: Hidden Vegetable Beef Stew

5: Protein Chicken Noodle Soup

Soups and Salads

12

From: Roby McDougall

Serves: 4

Prep Time: 5 min

Cook Time: 00 min

Ingredients 3 cups (150g) Drained cooked chickpeas

3 tblsp Extra-virgin olive oil

3/4 tsp Sea salt

3 tbsp Finely chopped fresh mint leaves

1 Lemon for grated zest

2 tsp Fresh lemon juice

Optional shake Freshly ground black pepper

Instructions 1: Combine In large bowl, toss chickpeas in olive oil, with the salt, mint, lemon zest.

2: Spice Add juice and pepper to taste.

Notes Will store in fridge for up to two days!

Soups And Salads

Chickpea, Lemon and Mint Salad

13

From: Allie Ferri

Serves: 1

Prep Time: 5 min

Cook Time: 00 min

Ingredients 2 cups Spinach

1 handful Strawberries

1/2 Avocado, sliced

2 tsp Sunflower seeds

2 tbsp Balsamic Vinaigrette

Instructions 1: Combine In a small bowl add spinach, strawberry slices, sunflower seeds, and sliced avocado.

2: Dress it up Add balsamic vinaigrette dressing and mix ingredients.

Soups and Salads

Essential Fats Salad

14

From: Allie Ferri

Serves: 1

Prep Time: 5 min

Cook Time: 00 min

Ingredients 2 cups Spinach

1 Apple

1 piece Turkey breast or chicken

2 tsp Sunflower seeds

2 tbsp Balsamic Vinaigrette

Optional shake Rosemary and Basil

Instructions 1: Combine In a small bowl add spinach, chopped apple, sunflower seeds, and meat of choice.

2: Dress it up Add balsamic vinaigrette dressing and mix ingredients. Top with a couple optional shakes of rosemary and basil for a super fresh taste!

Soups and Salads

Sweet and Tangy Apple Salad

15

From: Maggie Tiano

Serves: 8

Prep Time: 20 min

Cook Time: 4 hr, 30 mins

Ingredients 1 tbsp Butter

2 lb. Marbled chuck beef roast, cut in 2 in. pieces

Shake Salt

2 cups (about 1 whole) Chopped onion

2 Celery stalks, chopped

2 tbsp Tomato paste

1 pint (16 ounces, 475 ml) Guinness extra stout

2 Large carrots, peeled and cut into chunks

3-4 Parsnips, peeled, and cut into chunks

1/2 lb. Potatoes

2 tsp Dried thyme

4 tbsp Optional Chopped fresh parsley

Instructions 1: Preparation Brown the beef by heating butter in large sauté pan over medium– high heat and browning the pieces, fat side down adding a sprinkle of salt, then transfer to slow cooker. Sauté onions and celery and mix in tomato paste, cook for a minute and then add some of the Guinness, enough to make it easier for you to scrape browned bits at the bottom of the pan. Transfer onions and celery to slow cooker. 2: Combine Add Guinness, broth, root vegetables, time, and two teaspoons of salt.

3: Cook

Cook in slow cooker on high for 4 hours or low setting for 8 hours.

Notes:

These instructions are for making the stew in a slow cooker. If you don't have a slow cooker and would prefer to make the stew in the oven, cook everything in a large Dutch oven. After you add the liq-uid, bring it to a simmer on the stovetop then put it, tightly covered, in a 225°F oven for 6 hours (or a 300°F oven for 4 hours).

Soups and Salads

Hidden Vegetable Beef Stew (Slow cook)

16

From: Amanda O’Toole

Serves: 8

Prep Time: 15 min

Cook Time: 30 min

Ingredients 8 cups Water

6 Chicken bouillon cubes (make sure this does not contain nut additives if you have an allergy)

3/4 cup Chopped celery

3/4 cup Chopped carrots

2 cups Cooked chicken

1 lb. Protein pasta

Instructions 1: Preparation Chop the celery and carrots into small pieces and put into boiling water. Pour the pasta into a separate dish of boiling water. Let cook for 10-12 minutes depending on desired hardness.

2: Combine contents Drain pasta and vegetables and combine into one bowl and add the cut chicken.

2: Broth In your other empty pot, add 8 cups of water, add 6 bouillon cubes and heat until the cubes are completely dissolved. Pour pasta/ veg-gie/ chicken mixture into heating water and continue heating until the chicken is warm.

Soups and Salads

Protein Chicken Noodle Soup Recipe

17

Vital for any college student as sustenance in the long nights on the grind or break for friend dinner.

Why is familiarizing yourself with good portion control habits so important?

College imposes external stressors resulting in weird schedules and elevated stress leading to malnourishment and imbalanced hormones. This can make you impulsive and encourage mindless snacking. Portion control is important for every meal but particularly when snacking as this tends to be where most college student become vulnerable to overeating. Obesity due to overeating is increasingly an issue1,2 and is dangerous because of the health risks associated with obesity. Use these recipes to make healthy adjustments and pay attention to portion sizes on the food labels as a guide.

1: Lasagna Zucchini Cups

2: No Bake Granola Bars

3: Vitamin Packed Sweet Potato Snack

[1] Nielsen SJ, Popkin BM. Patterns and trends in food portion sizes, 1977-1998. JAMA 2003; 289: 450– 453.

[2] Young LR, Nestle M. The contribution of expanding portion sizes to the US obesity epidemic. Am J Public

Healthy Snacks

19

From: Tracey Gleeson

Serves: 10+

Prep Time: 20 min

Cook Time: 25 min

Ingredients 3 Zucchini

1 tbsp Olive oil

1/2 Onion, chopped

2 Garlic cloves, minced

1/2 lb. Ground beef

1/2 tsp Dried oregano

1/2 cup Ricotta

1 14.5 oz. can Crushed tomatoes

1/2 cup Shredded mozzarella

1/4 cup plus sprinkle to garnish Freshly grated Parmesan

Garnish Fresh parsley

Some Kosher salt

Some Freshly ground black pepper

Instructions 1: Preparation Preheat oven to 350°F (176.6°C). Grease a baking sheet with cook-ing spray or olive oil. 2: Insides (Concurrent with Step 3) In a large skillet over medium heat, heat oil. Add onion and cook until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Add ground beef, breaking up the meat with a wooden spoon. Season with oregano, salt and pepper, and cook until the beef is no longer pink, around 6 minutes. Drain fat. Add crushed tomatoes and bring mixture to a simmer. Cook for 5 minutes then stir in ricotta and remove from heat.

3: Zucchini Cut zucchini crosswise into 3" pieces. Using a half teaspoon, scoop out zucchini flesh to create wells. Transfer to prepared baking sheet and fill with meat mixture. Top with mozzarella and Parmesan and bake until the cheese has melted and the zucchini is tender, 20 to 25 minutes.

4: Garnish Garnish with parsley and parmesan.

Add recipe details here.

Healthy Snacks

Lasagna Zucchini Cups

20

From: Allie Ferri

Serves: 8+

Prep Time: 15 min

Wait Time: 3-4 min

Ingredients 1 1/2 cups Gluten free rolled oats

1 cup Peanut butter

1/2 cup Dried tart cherries

1/2 cup Pistachios

1/4 cup Flaxseed meal 1/2 cup Walnuts

1/2 cup Pumpkin seeds

1/4 cup Sunflower seeds

1/3 cup Honey

1/2 cup Unsweetened applesauce

Optional Dark chocolate for drizzling

Instructions 1: Preparation Line an 8x8-inch baking pan with unbleached parchment paper and set aside. In a large mixing bowl, or a stand mixer, add all the ingre-dients. Mix thoroughly until combined.

2: Set Press the mixture firmly into the prepared baking pan. Place in the fridge until the mixture sets, about 3-4 hours. Cut into bars and serve. Cover leftovers and store them in the fridge for up to 1 week.

Notes For the sweet-tooths, drizzle 2 tbsp of melted dark chocolate over the bars before you place them in the fridge.

Recipe adapted from The Nutty Scoop.

Healthy Snacks

No Bake Granola Bars

21

From: Allie Ferri

Serves: 4+

Prep Time: 10 min

Cook Time: 10 min

Ingredients 1/4 cup Olive oil/ melted coconut oil

2-3 Large sweet potatoes

Several Spices (garlic, sea salt, pepper, basil, oregano, thyme)

Instructions 1: Preparation Preheat oven to 400°F (204.4°C). Mix olive oil and spices together in a small bowl. Slice sweet potatoes into desired size and put on large baking sheet (or two if needed). Pour the oil/seasoning mixture* over the fries and toss by hand until evenly coated. 2: Bake Bake for 25– 30 minutes or until slightly browned and tender. Serve with ketchup or mayo.

Notes *Try Cajun, lemon pepper, or cinnamon and spice combinations based on your taste!

**Recipe by the Wellness Mama

Healthy Snacks

Vitamin Packed Sweet Potato Snack

22

This is your opportunity to relax, eat, and appreciate the food and people around you.

Can food be good for our mental as well as physical well being?

I came to Ireland knowing no-one and was a terribly impatient cook. But one of the first things I did while I was here with my friend was to designate a day every week where we would cook for fifteen of our closest friends, affectionately known as “friend din” now. Our contributors grew and casual conversation turned to laughter, support, and even some dancing! I will remember these dinners as some of my fondest memories from Ireland. I even like to cook now because it is something I do with and for my friends. With these people I found my community, which would support me through the highs and lows of my experience abroad (although you do not need to be abroad to have this experience!)

-Note from the Editor

1: Chicken Bruschetta Pasta Salad

2: Leftovers Stir Fry

3: Lemon Roasted Chicken

4: Mushroom Burger with Caramelized Onions

5: Sautéed Chicken and Mushrooms

6: Southwestern Chicken Lime Pico

7: Spicy Peanut Noodles

Dinner

24

From: Stephanie Gonzalez

Serves: 1

Prep Time: 5 min

Cook Time: 0 min

Ingredients 1/2 cup Boiled pasta, drained (60g dry weight)

1/2 Red onion, finely chopped

1 Tomato, finely chopped

A few Fresh basil leaves, finely chopped

1 (135 g) Small chicken breast, pre-grilled, seasoned

1 tsp Garlic olive oil

Drizzle Balsamic glaze

Instructions 1: Preparation Mix pasta, onion and tomatoes together in a bowl. Mix through the oil and season with salt to taste.

2: Assembly Top with chicken and drizzle balsamic glaze. Sprinkle some parme-san cheese and enjoy!

Notes * Recipe courtesy of www.CaféDelites.com

Dinner

Chicken Bruschetta Pasta Salad

25

From: Brendan McManus

Serves: 3

Prep Time: 5 min

Cook Time: 13 min

Ingredients 3 whole Bell peppers

1 package (16 oz.) Rice

2 cups Spinach/ Kale/ Mixed greens

1.5 tbsp (Just to lightly coat pan) Olive oil

A few shakes Table Salt

1 lb. Chicken breast

Whatever other veggies you have Carrots, Tomatoes, Celery, Onions, Mushrooms

Instructions 1: Preparation Cut peppers into finger slices. Cut chicken into bite sized cubes. Fill small pot 3/4 full with water and begin heating to boil.

2: Vegetables and Chicken Add 1 tbsp of olive oil and chicken and peppers to frying pan, bring to medium heat. Cook for 5 minutes, then add 1/2 tbsp of olive oil and add spinach. Lightly coat with table pepper. Cook for 5-8 minutes or until chicken is cooked through and vegetables are limp, stirring occasionally.

3: Rice Follow directions on packaging. Normally add rice to boiling water and let cook for 8-10 minutes or until soft.

4: Plate Add the rice to plate and top with vegetables and chicken. Enjoy!

Notes Add in any leftover ingredients especially vegetables! Thicker vege-tables go in with the peppers and a little more olive oil.

Stores well as leftovers.

Can buy a sauce like siracha or soy sauce which can be added when cooking chicken for more flavor.

Dinner

Leftovers Stir fry

26

From: Rachel Zieglar Serves: 4

Prep Time: 15 mins

Cook Time: 90 mins

Ingredients 3 lb. Chicken breast

2 Lemons

Small bunch Rosemary chopped

750 grams Potatoes cut into chunks

10 Garlic cloves

50 grams Butter

Few shakes Salt and pepper

Shake Salt and other seasonings

Instructions 1: Preparation Put the chicken breasts into a roasting tin. Finely grate one lemon and cut both lemons into wedges. Crush 2 garlic cloves and set the rest aside. Beat the chopped rosemary, grated lemon rind, and crushed garlic/salt/pepper into the butter. Spread 2/3 of the butter over the chicken and tuck a few lemon wedges inside and around the chicken breasts

2: Roast Part 1 Loosely cover the chicken with aluminum foil and bake in a pre-heated oven at 190 degrees’ calicoes/375 degrees Fahrenheit for 1 hour. Remove the foil, spoon over the pan juices, and add the pota-toes, remaining lemon wedges, and garlic to the pan.

3: Roast Part 2 Roast for 30-40 minutes until the chicken is cooked, turning the po-tatoes once to ensure they brown evenly. Spread the chicken with the remaining rosemary butter before serving.

Dinner

Lemon Roasted Chicken

27

From: Megumi Gates

Serves: 2

Prep Time: 20 min

Cook Time: 10 min

Burger Ingredients 2 Large, flat mushrooms, whole (Portobello)

2 Pitta breads (or 4 slices of bread)

1 Tomato, chopped

1 Onion, chopped

2 cloves Garlic, minced

1 handful Spinach or lettuce, chopped

Shake Salt and other seasonings

Sauce Ingredients 2 tbsp Olive oil

2 tbsp Balsamic binegar

1/2 tbsp Dijon mustard

A few shakes Salt and pepper

Optional few leaves Fresh or dried basil

Instructions 1: Burger Preparation Whisk together all sauce ingredients in a bowl. Marinade the mush-

rooms in the sauce, spooning the mixture inside the gills of the cap.

Cover and refrigerate for at least 20 minutes

2: Filling Preparation Sautee the onions and garlic in a frying pan with olive oil until on-

ions are brown on high heat. Remove onions and garlic from the

pan. Reduce the heat to medium and place marinated mushrooms

in the pan. Cover with a lid for 2-3 minutes, then flip. Continue to do

this until both sides are browned and the mushrooms are soft.

3: Combine Toast pitta or regular bread, then build your mushroom burger with

the caramelized onions, spinach, tomatoes, and any condiments you

Dinner

Mushroom Burger with Caramelized Onions

28

From: Ahmet TunÇ Serves: 3 to 4

Prep Time: 5 min

Cook Time: 15 min

Ingredients 2 tbsp Vegetable oil

1 lb. Chicken breast

1 cup Mushroom, sliced

1 Onion

1 Pepper

1 tbsp Tomato sauce

1/2 cup Red beans

Shake Salt and other seasonings

Instructions 1: Preparation Fry the fine-chopped onion, pepper and tomatoes in the oil and add the chopped chicken breast. Stir occasionally for 7 mins and then add chopped mushrooms.

2: Season Cook them together for another 5 mins rice and yoghurt.

Dinner

Sautéed Chicken and Mushrooms

29

From: Kerrigan Anspauch

Serves: 4

Prep Time: 5 mins

Cook Time: 15 mins

Ingredients 2 whole Chicken breasts

1 Green pepper

2 Tomatoes

1 /2 Onion

1 small can Corn

1 small can Black beans

1 Lime

Instructions 1: Preparation Dice vegetables and add to bowl. Add canned corn and black beans

to bowl.

2: Cook chicken Cut chicken into bite sized cubes, cook on stove top in pan, add to bowl. Cut lime into fourths, squeeze juice into bowl, mix all ingredi-ents and serve!

Notes Can substitute mango for corn and avocado for green peppers too as shown in the picture below.

Dinner

Southwestern Chicken Lime Pico

30

From: Maggie Kliebhan

Serves: 2

Cook Time: 10 min

Ingredients Vegetable/ sesame oil 1/4 large Red onion

2 cloves Garlic

1/2 Bell pepper

1/2 cup Broccoli

1/4 cup Corn

1/4 cup Peas

2 tbsp. Soy sauce

1 tbsp Apple cider vinegar

1/4-1/3 cup Crunchy peanut butter

1/4 lb. Wheat spaghetti

Lime juice Ground Ginger

Red pepper Flakes Cayenne Pepper Sriracha Optional fresh cilantro

Instructions 1: Preparation Cook vegetables in 1-2 tbsp oil in a large skillet/saucepan on medi-

um high heat, adding in soy sauce, vinegar, lime, and seasonings to

taste.

2: Cook noodles (concurrent with Step 1) Cook noodles in boiling water until soft. When the vegetables are cooked still with some remaining crunch, add cooked noodles, srira-cha, and peanut butter. Stir, taste, re-season if necessary, and serve topped with fresh cilantro.

Dinner

Spicy Peanut Noodles

31

From: Julia Dexter

Serves: 4-5

Prep Time: 10 min

Cook Time: 15-20 min Ingredients

Insides 1 can Beans (lentils/ black beans/ kidney beans)

2 cloves Garlic

1 Onion

Dash Olive oil

2-3 Carrots

2 stalks Celery

8 oz. Mushrooms (optional)

1/2 tsp Salt

1 tsp Thyme

1/2 tsp Smoked paprika

1 Pepper

1 tbsp Tomato paste

1 tbsp Flour

1 cup Vegetable broth

1 cup Frozen peas

Ingredients

Mashed

Potatoes 4-5 Medium potatoes

1/2 Grated cheddar cheese

1 tsp Parsley

1/2 tsp Basil

1/2 tsp Garlic powder

Instructions 1: Preparation Preheat oven to 450 F. Make mashed potatoes. Brown meat if using (see notes). Mince garlic and onion and sauté until soft. Peel and dice carrots and celery, add to onions and cook until soft.

2: Assembly Add tomato paste, flour, and seasonings and cook about 2 minutes, until veg-etables are well coated. Add broth, stirring well, cook until broth starts to simmer. Add beans or meat.

3. Bake Put mixture in casserole dish. Spread mashed potatoes on the top the sprin-kle the cheddar cheese on top. Put in oven to head for 15– 20 minutes.

Notes Can substitute 1 lb of ground turkey or beef for the 1 can of vegetables for non–vegetarians and the vegetable broth may be substituted with chicken broth

Dinner

Vegetarian Shepherds Pie

32

Eating a well–balanced diet is important. Dessert can be a part of your selection as long as it is in moderation.

Is this lifestyle sustainable?

This is one of the most important questions you can ask yourself. In your health journey the hardest part can be finding a fitness plan and diet that you can be consistent with and this plan is different for everyone. In my fitness plan I have cheat days, because I love chocolate and am unwilling to compromise the satisfaction it gives me for less sugar. It is always good to make small changes toward your goals, but if you want to continue having soul food in your diet, try these healthier recipes and enjoy in moderation.

1: Amazing Vegan Chocolate Cake

2: Bratapfel– German Baked Apple

3: Gluten Free, Vegan, Key Lime Cheesecake

Dessert

34

From: Zoe Harvieux

Serves: 8-10 (one small cake)

Prep Time: 15 mins

Cook Time: 30 mins

Cake Ingredients 1/4 cup Flour

1 cup Sugar

1/3 cup Unsweetened cocoa powder

1 tsp Baking Soda

1/2 tsp Salt

1 cup Warm water

1 tsp Vanilla extract

1/3 cup Distilled white or apple cider vinegar

Glaze Ingredients 1 /2 cup Sugar

4 tbsp Margarine

2 tbsp Soy milk

2 tbsp Unsweetened cocoa powder

2 tsp Vanilla Extract

Instructions 1: Preparation Cake Preheat the oven to 350 degrees F. In an 8x8 square pan/dish, thor-

oughly mix together flour, sugar, cocoa, baking soda, and salt with a

fork. Add the water, vanilla, oil, and vinegar, and again, mix thor-

oughly. Use a spatula to scrape down the sides if necessary.

2: Bake Cake Place in oven and bake for about 30 minutes, or until a knife comes out clean. Cool on a rack completely (2 hours).

3: Preparation Glaze For the glaze, in a small saucepan, bring sugar, margarine, milk, and

cocoa to a boil. Stir frequently; then reduce heat to a simmer for 2

minutes, stirring constantly. Remove from heat and stir for another

5 minutes. Add vanilla, stir, and immediately pour onto cake. Glaze

dries really quickly, so spread it immediately and add any sprinkles

Notes Margarine and soy milk in the glaze can easily e substituted with butter and milk if veganism is not a priority.

Dessert

Amazing Vegan Chocolate Cake

35

From: Inga Ten Hagen

Serves: 4

Prep Time: 15 min

Cook Time: 30 min

Ingredients 4 Baking apples (like Boskoop)

1/4 cup Jam (whatever you prefer)

1/4 cup Oats

1/4 cup Raisins (or other dried fruit)

1/4 cup Chopped nuts (walnuts or peanuts)

Some Almond slivers

A few shakes Cinnamon

Optional amount Toppings like vanilla ice cream, custard, whipped cream

Instructions 1: Preparation Heat oven to 200 degree. Core apples, but leave a piece on the bottom to keep the filling inside while baking.

2: Filling of apples Put almond slivers from the outside in apple skin (looks like hedgehogs then!) and place them in buttered baking dish. Mix jam and oats, add dried fruits and nuts. Pack filling into hollowed-out apples. Sprinkle with cinnamon.

3: Bake and Serve Bake for 30 to 45 minutes, until the tip of a thin knife can easily pierce the apple. Serve on plates with a topping of your choice. Enjoy!

Dessert

Bratapfel– German Baked Apple

36

From: Meghan Lanegraff

Serves: 12 cupcake sized cheesecakes

Prep Time: 10 min

Cook Time: 00 min

Crust Ingredients 1 cup Nuts of choice

4 Large medjool dates

2 tblsp Coconut oil

1/8 tsp Vanilla extract

1/8 tsp Salt

Filling Ingredients 1 1/2 cup Nuts of choice

1/2 cup Soy milk (or non-dairy milk alternative)

6 tbsp Syrup (maple or simple syrup)

1/2 cup Lime juice

1 tsp Vanilla extract

6 tbsp Coconut oil

Instructions 1: Preparation Combine crut incredients in a blender/ food processor until thick and sticky. Spoon out a tablespoon or two and press into the bottom of each place in a cupcake tin to form a solid bottom which the filling will sit on top of. Place in the freezer to harden while preparing the filling.

2: Filling Clean out blender (if used for previous steps) and combine the filling ingredients in the clean blender and blend until creamy.

3: Finish Remove pan from freezer and pour filling on top of crust. Place tin back in freezer until hardened, then enjoy!

Dessert

Gluten Free, Vegan Key Lime Cheesecake

37

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