Even though Tufts has a lot of tasty and nutritious options on campus, it can still be difficult to eat healthfully at college. When time gets crunched from an onslaught of exams and activities, you cannot always make it to the dining hall or the student center for real food. But some students have found a way around this. The article below from NPR’s food site, the salt, tells the story of Jenny Hu, a junior at Johns Hopkins University that has made it her mission to stay nutritious (and delicious) with her college cuisine. Her blog Not Your Average College Food has beautiful recipes.
Check it out for yourself – the BAE (Bacon, Avocado, Egg) Sandwich below looks pretty good, doesn’t it (pictured below)? Many of these can be made in a microwave or toaster oven, and all can be made by someone with little cooking experience. There is also a “Healthy” section comprised of recipes with lean proteins, healthful fats, and creative ways to eat veggies and fruits.
Here’s the article:
College Life Doesn’t Have To Mean Crummy Cuisine, Says Dorm Room Chef
Source: Not Your Average College Food, http://notyouraveragecollegefood.com/2014/08/13/bacon-avocado-egg-sandwich/
March 26th, 2015
Wednesday, November 12, BYL hosted our final cooking class of the semester. On the menu this week were turkey meatballs with pasta, a pear and gorgonzola green salad, and some dark chocolate squares for dessert. Meatballs may seem decadent, but our class coordinators Jenny and Rose put together a recipe that was simple and healthful. Read on for our recipe.
Turkey Meatballs and Pasta:
☐ 2/3 cups rolled oats
☐ 2 eggs
☐ 2 tsp salt
☐ 16 ounces (1 lb) ground turkey
☐ 1 jar tomato sauce
☐ 8 fresh basil leaves (or 2 tsp dried)
☐ Additional spices (try an Italian mix, Herbes de Provences, a little cayenne pepper for a kick, or whatever else you like!)
☐ 1 box spaghetti
Preheat oven to 400°F, and line a rimmed baking sheet with parchment paper. Pour the tomato sauce into a medium-sized saucepan and heat. Boil water in a large pot, and add the spaghetti. While the tomato sauce is simmering, pulse oats in a food processor until they are the consistency of bread crumbs. Combine all ingredients in a medium mixing bowl, and mix everything with a rubber spatula until the mixture is combined and uniform throughout. Roll the mixture into 12 balls and space them out on the baking sheet. Bake for 15 minutes, or until the meatballs are cooked through (there should be no pink inside).
* Recipes serve approximately four people.
The recipe can be doubled to make a larger batch of meatballs, which can be frozen and easily reheated in a microwave for a quick meal in the future. Fresh spices are tasty, but dried ones work just as well (and keep for a very long time). Adding spices to your food can help you cut down on your sodium intake.
November 20th, 2014
Earlier this semester, BYL’s student group sweetened its weekly meeting with a “yogurt buffet.” The group enjoyed Greek frozen yogurt with a smorgasbord of toppings: strawberries, raspberries, sliced almonds, honey, dark chocolate, and chia seeds.
Image source: http://healthfullyeverafter.co/
We opted for fro yo to make this snack more of a dessert, since the meeting was 9 PM. For less added sugar, unsweetened or minimally sweetened yogurt is a better choice. Greek yogurt it also a great choice, since it has about twice as much protein as normal yogurt. In addition to protein, yogurt has calcium for strong bones and probiotics for healthy digestion.
If you don’t like plain yogurt or if you want something a little more filling, try adding some toppings. Here’s some inspiration:
- For protein and healthy fats: a scoop of peanut butter or other nut butter, sliced almonds, sunflower seeds, flaxseeds
- For vitamins and fiber: berries, sliced fruit like peaches and bananas, frozen fruit, dried fruit, coconut
- For spice: a dash of cinnamon, nutmeg, pumpkin pie spice, cardamom
- For a little extra sweetness: dark chocolate chips, a drizzle of honey or maple syrup, a small dollop of jam
Are you vegan? Or just not yogurt fan? Try all of the toppings above on plain oatmeal.
Or maybe you’re already a self-proclaimed yogurt-topping expert. Take it to the next level with this: http://www.buzzfeed.com/emofly/healthy-yogurt-toppings
However you decide to eat yogurt, keep it in mind as not only a breakfast item, but as a healthful and filling snack any time of day.
November 10th, 2014
The semester is whizzing by and the BYL student group has already hosted two cooking classes. Jenny, our Cooking Class Coordinator, teams up with different group member for each class to plan a menu that is nutritious as well as tasty. In September, Jenny and co-leader Michelle put together a Healthy Taco Tuesday. On the menu: home-baked tortilla chips, cauliflower tacos, a side of black beans, and frozen bananas dipped in Mexican chocolate. October’s class was co-led by Kinsey, and was themed Meatless Mediterranean Monday. Attendees made Israeli couscous, Armenian lentil wraps with tahini sauce, and baked cinnamon apples with Greek yogurt.
Both of the classes this semester have featured vegetarian dishes. Though meat can certainly be part of a healthful diet, we wanted to introduce students to an alternative take on protein sources. Meat-free meals – whether you make them an occasional choice or a lifelong habit – have a lower environmental impact and are often less expensive. While these first two classes involved more elaborate recipes, our final class of the semester will focus on a few simple recipes that college students can easily replicate in small kitchens with limited resources. Class will be held on Wednesday, November 12. Check out our Facebook for signups!
November 9th, 2014
This cooking class was the final session of this year’s workshop series geared towards students living with kitchens but without meal plans. Therefore the focus this time was on how to make one pot meals and tips for putting together quick bites. I took popular easy to make recipes and altered them here and there to make them healthier. For example, using ground turkey instead of ground beef reduces the amount of saturated fat in the chili, as does using low fat yogurt instead of sour cream for a topping. Small switches like these can help you easily transition to a healthier lifestyle.
In addition to learning about healthy cooking, the participants also got a visit from an Eco-Rep. The Eco-Rep taught us about choosing sustainable foods, how vegetarianism can positively impact the environment, and how to compost on campus. Everyone learned a lot about how to choose foods based on health, ethics, and sustainability.
Check out the recipes at
March 7th, 2014