Tag: meal prep

Lentils, Through a Different Lens

Some people judge the credibility of a Mediterranean restaurant by its falafel. Others decide its merits based on the hummus. Personally, I decide whether or not its worth a revisit after trying the soup.

Lentil soup, Turkish lentil soup, red lentil soup; whatever subtle variant it goes by on the menu, it should be relatively the same thing: a hot stew redolent of cumin and coriander, onions and garlic, made from red lentils stewed so hard that they simply give up on their corporeal form. There’s no blending needed to create the moderately thick, naturally creamy texture. Hopefully, a small wedge of lemon will come on the side for that final punch of acid, if the kitchen really knows what they’re doing.

Does anyone else order it? Rarely does it seem to grace the tables, other than my own. I don’t care if its made weeks or days or even months in advance, preserved in an icy tomb of a freezer, so long as it comes out steaming and comforting as ever. Yes, it’s simple, as the most difficult dishes are. There’s nowhere to hide mistakes.

I crave it terribly, all year round, despite the equally terrible heat bearing down most of the year. Typically it’s worth the pain (and sweat), but there’s no need to suffer. I’ve recently started taking the matter into my own hands, translating those essential elements into a chilled salad format. Best of all, this rendition cuts the cooking time down into almost nothing, since red lentils soften at the drop of a hat. In fact, that becomes the biggest challenge when you flip the script; instead of simmering them into nothingness, it takes greater finesse to cook them so lightly, that they remain intact.

Sure, I’ll fancy it up a bit with more substantial, forkable vegetables, like a genuine bean salad should be, while staying true to its roots. In the winter, it would be wonderful to take those same tomatoes, bell peppers, and swap in diced carrots, roast them, and serve the whole thing warm instead. That’s an idea to file away for now, as the heat rages on. These days, it’s an absolute delight tucked inside tender pita bread, wrapped up in lavash, or simply served in a generous bowl, always thoroughly chilled.

Yes, soup season is eternal, but so is salad season. There’s no reason why we can’t have both.

Continue reading “Lentils, Through a Different Lens” →

Hannah (BitterSweet)6 Comments

Back to School: Easy Vegan Meals on a Budget

Juggling classes, errands, friends, and eating well in college without going broke can feel like an impossible task. You don’t need a fancy kitchen or a lot of money to feed your body and mind the right way, though. In fact, if you plan ahead and shop carefully, you can make tasty, healthy, and inexpensive meatless meals that are even better than takeout or frozen entrees.

My dorm room days may be long behind me, but I’ll never forget the struggle. If only I knew then what I know now, the whole experience could have been so much more enjoyable, and less stressful. This education starts outside of the classroom and stays with you for life.

Why Go Vegan in College?

Adopting a vegan diet in college can offer both health and financial benefits. If you skip the processed convenience and gourmet prepared foods, basic plant-based staples are less expensive than meat, dairy, and eggs. Dry beans and grains are especially smart to stock up on, since they’re shelf stable for months, if not years, and can be stretched into multiple meals. When you don’t have time to shop, they’ll still be there waiting for you, ready to fuel the next study session.

Consider it an investment in your health, too. Plant-based diets are rich in vitamins, minerals, and fiber while being low in saturated fat. Simply eating a balanced diet is well known to improve digestion, boost immunity, and provide long-lasting energy.

How Nutrition Affects Academic Performance

Vegan meals rich in fiber, protein, and antioxidants help improve memory, focus, and overall mental energy. A simple bowl of oatmeal with nuts in the morning or a quick lentil wrap in the afternoon can keep your brain sharp and your energy levels steady. This is especially helpful when you’ve got a long night of studying ahead or a big essay to write.

College life can get pretty overwhelming with all the labs, lectures, and group projects. That’s where having access to affordable, nutritious meals can make a difference. When the workload piles up, it might be helpful to seek support from a professional essay writing service to ease the stress. With the right balance of healthy food and some extra writing assistance, you can focus on learning without burning out.

Essential Vegan Staples for Dorm Living

If you’re living in a dorm or shared apartment with limited kitchen space, it’s essential to keep your pantry stocked with versatile, inexpensive, and nutrient-dense staples. These vegan-friendly items can serve as the foundation for most of your meals:

  • Canned beans (black beans, chickpeas, kidney beans)
  • Lentils
  • Brown rice or quinoa 
  • Pasta
  • Oats 
  • Frozen vegetables (peas, broccoli, corn)
  • Tofu 
  • Peanut butter 
  • Tortillas or pita bread 
  • Canned tomatoes 
  • Nutritional yeast
  • Fresh fruit (apples, bananas, oranges)

These ingredients are inexpensive and can be used in a wide variety of meals-from simple stir-fries to hearty soups.

Where Vegan Students Can Find Easy, Budget-Friendly Recipes: The Student Vegan Cookbook

Not to toot my own horn, but I did write the book on the subject. The Student Vegan Cookbook was specifically designed to meet the needs of students with limited time and budgets, full of simple, satisfying recipes meant to make vegan cooking more accessible for everyone. From hearty breakfasts to satisfying dinners, these colorful pages hold all the secrets to crafting a balanced diet without stressing over complicated ingredients, specialized equipment, or expensive grocery bills.

5 Easy Vegan Meals Under $5

Straining to see the finished food from the ingredients? Start with these foolproof ideas when it seems like there’s “nothing to eat” in the dorm.

1. One-Pot Lentil Chili

Toss dry brown lentils, chopped bell peppers, diced onions, canned tomatoes, vegetable broth, and chili powder into a pot. Let it simmer for about 30 minutes until the lentils are tender, and you’ve got a nutritious, hearty meal.

Estimated cost per serving: $2.50

2. Vegan Burrito Bowls

Start with brown rice or quinoa as your base. Add canned beans (such as black beans or kidney beans), and top with salsa and avocado or guacamole. Customize with your favorite sautéed or frozen and thawed veggies.

Estimated cost per serving: $3.00

3. Chickpea Salad

Mash canned chickpeas with some vegan mayo, mustard, and diced veggies (like celery and onions). Spread it on whole grain bread or roll it up in a tortilla.

Estimated cost per serving: $2.50

4. Peanut Butter Banana Oatmeal

Oats are what got me through my entire adolescence. A foolproof combo is to cook rolled oats in plant-based milk. Add a dollop of peanut butter and top with sliced banana.

Estimated cost per serving: $1.80

Meal Prep: Saving Time and Money

Meal prepping takes all the strain out of figuring out what to eat, which is critical when you’re already tired and hungry enough to eat your textbooks. Spend a little time on the weekend prepping ingredients or cooking meals in bulk so you don’t have to start from scratch every day.

Meal Prep Tips for Busy Students:

  • Cook in bulk: Make enough for several days; plan for leftovers when making soups, stews, curries, etc. Cook grains, roast veggies, or prepare seasoned plant proteins to mix and match later in the week.
  • Store portions in reusable containers: This makes it easy to grab and go while cutting down on excess plastic waste.
  • Freeze extras: Stock your freezer like you would stock your pantry! Be sure to label everything clearly and include the date.

Meal prepping is a lifesaver when you’re on a tight schedule.

Tips for Eating Vegan in a Dorm

Dorm living can be challenging when it comes to cooking, but don’t let that stop you. It’s easy to make the most of that small space with a bit of experience.

  • Use the microwave: Microwaves are invaluable for more than just reheating. You can cook whole meals using the microwave, and even desserts like mug cakes.
  • Invest in a mini-fridge: A small fridge can store fresh veggies, tofu, and some of your favorite condiments. If you’re worried about hungry roommates helping themselves to your carefully portioned rations, keeping them safe in a separate cooler can prevent future conflicts.
  • Get creative with leftovers: Leftover white rice can turn into vegetable fried rice the next day. Uneaten mashed potatoes can become potato fritters or help thicken soups later on. Add new spices and seasonings to prevent flavor fatigue.
  • Use campus resources: Some colleges have food pantries with vegan-friendly options. Check if your school offers any free meals or cooking classes.

It’s all about being resourceful and planning ahead. With a little creativity, you can make the most of your limited culinary hardware and software.

Fuel Your Body, Fuel Your Mind

College is demanding, and finding time to eat right can feel like an unsolvable equation. The answer is as simple as going vegan. By choosing plant-based meals, you can not only save money but also improve your focus, mood, and energy levels, making it easier to tackle your classes, and extracurricular activities later.

Hannah (BitterSweet)9 Comments

The Ultimate Lasagna: A Make-Ahead Miracle

Scrolling through my mental Rolodex of meals that are quick, easy, and just the right balance of healthy and comforting on a hectic day, lasagna is typically not at the top of that list. It’s high time we changed this.

Make Ahead Lasagna

Neatly contained in a spacious baking dish, lasagna is the ultimate pasta casserole that can be made in large quantities to be enjoyed many times over. One batch could feed a small family for days, or a single person for weeks, when stored correctly. Either unbaked or ready to serve, you can stash it in the fridge or freezer with no degradation of quality; a huge feat considering how many store-bought options turn out.

Never settle for mushy noodles swimming in watery, sweet sauce ever again! Gentle people, we can rebuild it. We have the technology. We have the capability to build the world’s best plant-based lasagna. Better, easier, tastier.

Tips For Success

It’s not so much technique that determines the outcome of this recipe, but the ingredients themselves. No cooking experience necessary, anyone can pull off this culinary feat with the right components.

  • The lure of no-boil noodles is tempting, but you must resist! Since they sit immersed in sauce for so long, they’ll have long passed the point of al dente and gone straight to mushy by the time you set the table.
  • Quality marinara is crucial. It plays a huge role in flavoring the whole dish, so if there was ever a time to splurge on the good stuff, this is it. Normally I’d make the case for starting from scratch, but for a quick fix meal, it’s okay to take an assist.
  • NEVER get anything less than the best tofu, AKA Hodo Organic Extra Firm Tofu. It’s rich, dense, and has a unique, subtly savory taste that allows it to transform into both meaty protein and creamy ricotta in a snap. While some may look at the pasta as the backbone of lasagna, it’s the filling that really lays down the foundation for flavor. Accept no substitutes for the best results.

Ideas for Adaptation

The beauty of a tried-and-true lasagna recipe is that it allows room for adaptation. Make it your own with any of your favorite herbs, spices, vegetables, and proteins without throwing off the delicate balance. Every batch can be a little bit different, and thus never boring, no matter how many times it’s on the dinner menu.

  • Seasonings: Italian seasoning, featuring basil, oregano, rosemary, marjoram, and thyme are of course classic, but that’s not the only option here. Consider something a bit spicier, like Cajun or Creole seasoning, bright like lemon-pepper, complex like curry powder, aromatic like za’atar, and so on. The only limit is your imagination, and spice rack!
  • Vegetables: Use fully cooked vegetables so they don’t water down the filling as they cook. That means sauteed mushrooms, roasted red peppers, sun-dried tomatoes, grilled zucchini or eggplant, and more are all fair game. If you want to add greens, use frozen chopped spinach, kale, chard, or collard greens that have been thawed and very thoroughly drained; squeeze them really well to get all the liquid out.
  • Proteins: You’re already getting a ton of protein from the Hodo tofu ricotta, but in case you’re craving something meatier, you can beef up the filling, with all sorts of plant-based proteins. Saute your favorite meatless grounds before adding them to the marinara sauce to transform it into a hearty bolognese. If you’re focusing on more whole foods, try the same trick with lentils; red, green, or brown are welcome here! Even chopped up chunks of seitan or vegan sausage can add a satisfying meaty bite into every forkful.
  • Dietary Restrictions: Gluten-free? There are great gluten-free noodles on the market now, made from chickpeas, rice, corn, and/or lentils. Read labels carefully to find the best option for you.

Prep Once, Eat All Week

The creamy Hodo tofu-based ricotta, layered throughout strata of tender pasta sheets and robust red sauce, is fortified with cream cheese, thickening, stabilizing, and enriching it all at once. This simple trick ensures that you’ll have picture-perfect slices of lasagna every single time.

Best of all, it acts as insulation from ice crystals in the freezer, making it the ideal dish to make ahead, toss in the deep freeze, then heat and eat as needed. The tofu ricotta is so undeniably cheesy that it really doesn’t need the finishing flourish of vegan mozzarella on top… But then again, has there ever been such as thing as too much cheese?

Don’t answer that. Just pass the lasagna, please.

Continue reading “The Ultimate Lasagna: A Make-Ahead Miracle” →

Hannah (BitterSweet)10 Comments

New School

For young scholars across the globe, going back to school undoubtedly looks a bit different this year. Having a sharp new haircut, the freshest pair of shoes, or the coolest backpack on the block may not mean as much when classes take place just a few feet from where you woke up. Packed lunches aren’t going anywhere outside the home when lessons take place over Zoom, within arm’s reach of the fridge. However, that doesn’t negate the importance of meal planning! In fact, even greater emphasis should be placed on advanced prep, when easily accessible snacks beckon at all times.

Even under stay-at-home orders or quarantine conditions, the show must go on. Weekdays are still busy as ever, and the last thing you want to do is waste precious time wondering what to eat. Don’t stress yourself out by try to cobble together a passable meal out of cold leftovers while the clock is ticking. Prep ahead, divide, and conquer your day.

From this point forward, barley will be your new best friend. Unlike plain white rice, pearl barley is an excellent source of fiber and protein, to keep you full and energized longer. Plus, it’s toothsome, chewy texture holds up to reheat much better than more fragile starchy grains, which makes it the perfect base for advance prep.

Traditional risotto is finicky, demanding constant attention while cooking and immediate service the minute it’s done. Let it cool, and the whole pot of silky, al dente rice will turn into a gooey, over-cooked mess. Perish the though of saving leftovers, unless you plan to deep fry them the next day.

Barley risotto, or barlotto as I like to call it, offers an endlessly adaptable foundation to build any seasonal meal around. Mix and match based on what’s in the fridge, what’s in the market, or what’s on your mind. My default approach is to riff off classic barley soup, complete with some hearty meatless beef and bold aromatics. I would argue that mushrooms are essential for their meaty texture and umami essence, but there are no hard and fast rules here. Let’s save those for the school teachers, shall we?

Designed to stay creamy yet toothsome over the coarse of subsequent re-heating opportunities, there’s no reason to get locked into the same eating experience, meal after meal. Get younger kids (or the young at heart) on board by transforming the leftovers into finger food! Think of hearty, baked arancini, and you wouldn’t be too far off. Anything you can pick up and dip has an added fun factor, making it a painless way to explore new whole grains. Plus, you can justify a bowlful (or a more measured cup) of marinara on the side, you know it’s going to be a good day.

Let’s spoon and dip our way into the next chapter of this strange true story. Stay at home or take it to go; stay safe, and always well-fed.

Continue reading “New School” →

Hannah (BitterSweet)5 Comments

Taste the Rainbow with Popit!

Chia pudding is a perennial staple around here, appearing on the menu as breakfasts, snacks, lunches, and desserts alike. For a quick fix full of fiber, protein, and brain-boosting omega-3’s, the tiny seed just can’t be beat. Of course, plain old vanilla does get dull after so many big bowlfuls. That’s where a bit of meal planning wisdom comes in, with a bit of help from our friends at Popit!

Big batch advanced prep is a big part of the appeal for chia pudding. Mix it up en masse, chill, and enjoy as desired for a full week. Cool and creamy, it’s an ideal healthy treat to eat on the fly, straight out of the fridge or on the go. By breaking it down into separate, single-serving containers, you get that same convenience with the flexibility to infuse each sweet spoonful with completely different flavors. While the effortless base starts the same, the end results are uniquely delicious.

The Popit! Baby Food Storage Set is ideal for making a full rainbow of bold chia puddings to suit every mood. Each BPA-free container holds 3 ounces with a patented lid and hollow silicone seal system to lock in freshness and prevent leakage. These are just the right size for a light snack or healthy treat, anywhere, anytime. The most difficult decision here will be deciding which one to eat first!

Starting with some bakery inspiration, Red Velvet gets its alluring hue from pureed beets, but tastes only of buttery cake with a touch of cocoa. Lightly sweetened yogurt swirls throughout to take the place of more sugary icing. Pitaya Princess Cake paints the Swedish pastry with a shock of bright pink pitaya puree. Nutty almond extract gives it a marzipan-like quality, paying homage to the traditional decor. Carrot Cake takes shape with naturally sweet carrot puree, warm spices, and chewy raisins mingling throughout the mix.

Moving on to more fruity flavors, Orange Zinger is guaranteed to wake you up with energetic, zesty orange zest, spicy crystallized ginger, and a dash of sunny yellow turmeric. Lemon Drop is another option made for citrus lovers, keeping it simple with fresh zest and a tangy, creamy vanilla yogurt. Banana-Nut will sooth any cravings for quick bread or muffins, with mashed banana and sticky peanut butter blended in, crowned by even more crunchy toasted nuts. Don’t forget the pinch of salt that really makes it sparkle.

Painted with the cool color spectrum and offering some cold comfort, my personal favorite, Mint Chip is like a spoonable milkshake without the sugar rush. Crunchy cacao nibs add textural contrast to this minty treat, although you could always go for chocolate chips or chunks instead. Blue Moon uses alluring butterfly pea tea for a naturally brilliant hue, with blueberries to add substance beyond mere style. Everyone’s favorite purple tuber, Ube makes an appearance alongside toasted coconut flakes, tasting like a little tropical getaway in a jar.

Taking a more decadent turn for the final three, I’ve got a whole Latte Love for the combination of instant coffee AND whole ground coffee for a serious midday perk. When I’m really craving dessert, this pudding-based Devil’s Food provides a sinless way to get my fix, with a serious dose of cocoa and rich chocolate curls on top. Finally, dark as night, with a mysterious allure, Black Sesame offers a uniquely nutty, lightly gingered flavor that’s sure to satisfy the more adventurous eater.

Of course, there’s nothing wrong with taking comfort in consistency. If you fall in love with one flavor and want to make the whole batch to follow suit, simply multiply those ingredients by 12 and of course, omit the other optional additions.

What will be your top chia pudding pick?

Continue reading “Taste the Rainbow with Popit!” →

Hannah (BitterSweet)7 Comments

Popit! for Soba All Summer

Come July, the heat is on. Bare feet scorch on sizzling pavement and even shady trees provide little relief. The only thing that appeals for lunch is either cool, cold, or straight-up frozen. There’s no place for a hot entree on this picnic table.

Luckily, Popit! is here to help! Since both their plastic and glass containers are ideal for advanced prep, you can pull a meal, ready to eat, right out of the fridge. That means you only need to suffer the brief heat of the kitchen once to reap the rewards all week long.

When I saw the small Popit! bread box, also billed as a “lettuce container,” I must admit, I didn’t think about using it as storage for a fresh loaf or salad fixings. One thing came to mind immediately: Zaru soba.

Chilled buckwheat noodles served with a light, brothy dipping sauce is the quintessential summer dish of Japan. Served on a special tray with elevated slats, the mat at the bottom allows excess water to run off, keeping the noodles from getting soggy. With that in mind, I couldn’t see these unique rectangular boxes in any other way. It was simply too perfect to do anything but build a warm weather bento box around that eastern inspiration.

Mentsuyu, the deeply savory dip that accompanies those chewy soba strands, traditionally contains bonito dashi, or fish stock, but is easily veganized by naturally umami dried shiitake mushrooms and kombu seaweed instead. Packed away in a small Popit! snack container, it fits flush right inside the main box. There’s no risk of leakage with those airtight lids locked tightly into place. Perfect for travel and eating alfresco, it also helps prevent messy drips by keeping everything close together.

Lightly blanched spinach is served on the side for a healthy serving of dark leafy greens, enhanced by the nutty flavor of toasted sesame. Tender pods of salted edamame provide all the plant protein you could want in a fun finger food. All together, it becomes a well-balanced, refreshing, and highly versatile meal that will help you keep your cool.

Grab your chopsticks and chill out. Don’t forget to slurp for maximum enjoyment!

Continue reading “Popit! for Soba All Summer” →

Hannah (BitterSweet)2 Comments