Category: Sustainable Meals for Busy Students

Author: Will Rehm ’24

Are you in the mood for a delicious breakfast or a quick snack? This easy vanilla muesli bowl is a great way to spice up a healthy classic with fresh fruit. You can make this bowl without spending time in a kitchen cooking anything, though you will need access to a refrigerator if you’d like it very cold. There are several things about this recipe that make it sustainable. For one, few of the ingredients are heavily processed. Additionally, the milk alternatives mean there was no cow required, saving methane emissions and large water usage. Lastly, you can make the fruit more sustainable sourcing it from the most local providers. I’ve even grown strawberries at home, so you can reduce pollution and follow this recipe with fruit fresh from your garden. You can also modify this recipe to include as much or as little sugar as you’d like. 

Ingredients:

• 1 / 2 cup old – fashioned oats
• 1 / 2 cup vegan milk
• 1 tablespoon honey
• 2 strawberries
• 1 banana
• Nuts, chocolate, or any other fruits you’d like to use

Steps:

Step 1: To start, combine the oats with the milk and 3 / 4 of the honey. I didn’t have any old-fashioned oats so I substituted instant oats from the U-store. I also used soy milk from the dining hall, though I would have chosen oat milk if it was available. Oat milk is often creamier and uses less water than almond milk. Once combined in a bowl, you can put the bowl in the refrigerator for 15 minutes. If you don’t have access to one like me, it’s perfectly fine without doing so.

Step 2: Cut up your bananas into coins and strawberries into small pieces. Put these fruit toppings on the oat and milk mixture and add any chocolate, nuts, granola, or fruits you’d like. I had a little honey left over, so I drizzled that on top. Enjoy!

Recipe adapted from The View from Great Island

This series is brought to you by student group, Greening Dining

Author: Julia Harisay ’21

Are you ready for your mind to be blown? This is the easiest and most delicious vegan curry recipe you could ever find. Not only will it make your taste buds happy, but it will make the earth happy, too. Legumes are twenty times less land-intensive and emit twenty times less greenhouse gas emissions than ruminant meat. Chickpeas are also a far more resource-efficient protein than meat. Check out this quick and climate-friendly recipe to make your diet more sustainable!

Ingredients:

• 2 cups of rice (for serving)
• 1 tbsp of any oil of your choice
• 1 medium chopped onion
• 3 cloves garlic
• 1 tbsp fresh ginger
• ½ tsp black pepper
• ½ tsp salt
• ½ turmeric
• 2 tsp ground coriander
• 1 tsp curry powder
• 1 14.5 oz can of diced tomatoes
• 2 14.5 oz cans of chickpeas/garbanzo beans
• 1 14.5 oz can of coconut milk

Steps:

Step 1: Start cooking the rice before you do anything else. The curry cooks quickly so you want to give the rice time to cook so that it is ready when the curry is. 

Step 2: Chop the onion and prepare your spices. Drain and rinse the chickpeas.

Step 3: Heat a skillet with 1 tbsp of oil over medium heat. After a couple of minutes, toss in the chopped onion. Cook for two minutes until it starts to become translucent.

Step 4: Add the spices followed by the chickpeas. Give that just a minute or two to cook.

Step 5: Then add the diced tomatoes with all the juices and the coconut milk. Bring to a slight boil and cook for 5-7 minutes. Stir occasionally.

Step 6: Serve over rice and enjoy!

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Author: Karena Yan ’23

Looking for a way to spice up your meals? Tteokbokki, or spicy stir-fried rice cakes, is a common Korean street food dish that you can recreate at home. Although traditionally made with anchovy stock, this vegan version substitutes vegetable stock that has a deep umami flavor developed using shiitake mushrooms, kelp, radish, onions, and cabbage. The dish requires a few special ingredients, such as rice cakes and gochujang, but they can easily be found at an Asian grocery store. Furthermore, the vegetable stock can be prepared in bulk and used as a substitute for anchovy- or meat-based broths in other Korean dishes—including kimchi and soybean paste stew—to make them plant-based. The kelp used to make the broth can also be stir-fried and served as a side dish. Not only is kelp a good source of protein, it can be sustainably farmed since it requires minimal land and freshwater resources. Give this recipe a try, and hopefully it will inspire you to explore plant-based versions of your favorite international dishes! 

Ingredients:

• Vegetable stock (makes 10-11 cups)
  • 5 dried shiitake mushrooms
  • 1 ounce dried kelp
  • 1 pound daikon radish, peeled and cut into ½-inch thick slices
  • 1 large onion, sliced
  • 4 green onions, cut into 2-in. long pieces
  • 2 cups green cabbage leaves, sliced
  • 4 quarts water
• Tteokbokki
  • 1 pound tube-shaped rice cakes (if frozen, thaw and soak in cold water prior to cooking) 
  • 2 ½ cups vegetable stock
  • ⅓ cup red pepper paste (gochujang)
  • 1 tbsp. hot pepper flakes
  • ½ tbsp. sugar
  • 3 green onions, cut into 3-in. long pieces
  • Vegan mozzarella cheese (optional)

Steps:

Step 1: Prepare the stock by putting all of the vegetable ingredients into a large pot along with 4 quarts of water. Cover and cook over medium high heat for half an hour. Then reduce the heat to medium and cook for another half an hour, until the radish is translucent. 

Step 2: Pour the stock through a mesh strainer over a large bowl. The liquid should be clear and light. You can store the stock in an airtight container for up to a week in the refrigerator, and up to 3 months in the freezer. The strained vegetables can also be reused to make stir-fried kelp and radish pancakes instead of going to waste.

Step 3: Pour around 2 ½ cups of the vegetable stock you made in Steps 1 and 2 into a pot. Mix the red pepper paste, pepper flakes, and sugar in a small bowl and add to the vegetable stock. Add the rice cakes and chopped green onions as well.

Step 4: Cook uncovered over medium high heat. When it begins to boil, stir gently and continue stirring until the rice cakes are soft and the sauce thickens (10-15 minutes). If the rice cakes do not soften, add more water and continue stirring. The flatter the pan, the quicker the sauce will thicken as well. 

Step 5: Remove from heat and serve hot. Optionally, you can add vegan mozzarella cheese (e.g. Violife) or make vegan tofu fish cakes to serve alongside the tteokbokki.

Recipe adapted from the Maangchi blog. Image and adaptation credits to Maylin Horchler, a sophomore at Rutgers University.

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Author: Michael Kim ’23

Yogurt parfaits are a quick, easy, and customizable breakfast or afternoon snack. You can use your choice of fruits, nuts, granola or other toppings; mix it up and experiment! The general process of putting a parfait together is the same regardless. Try going for organic products, which have a number of positive environmental impacts compared to conventional agriculture. Notably, organic food is not grown with harmful synthetic pesticides and prevents toxic runoff from polluting air and water. Organic agriculture also employs a number of farming practices like crop rotation and natural fertilizers to preserve soil health.

For this recipe I used:

• ~¾ cup strawberry yogurt 
  • For a vegan alternative, there are plenty of non-dairy yogurt products out there. I would recommend So Delicious Coconutmilk Yogurt, but feel free to try different brands to find one that you like, or use one that you’re already familiar with!
• 6 oz blackberries
• 1 banana
• 1 handful of chocolate chips
• 2 handfuls of almond granola

Of course, portions will likely vary depending on your preference and choices of toppings.

Steps:

Step 1: Once you have your ingredients ready, you’re all set to start making your parfait. Simply layer in alternating layers of yogurt and your toppings.

Step 2: To avoid your crunchy toppings getting soggy, put them in the upper layers, while your fruits stay on the lower levels. 

Step 3: For your last layer of toppings, feel free to add some garnish or decorative flair! (I’m a fan of fruits so I tossed all my extra fruit on the top.)

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Author: Abby de Riel ‘22

A Buddha bowl is a delicious dish of any grains, protein, vegetables, and dressing of your choosing! These bowls, usually vegan, are highly nutritious and make for a balanced meal. They are also inexpensive and help to reduce food waste by being flexible in their ingredients (for example, I’m using some leftovers!). Plus — these ingredients have a lower carbon footprint and produce can include whatever is locally sourced in your area! It is very simple to assemble and ingredients can be portioned however you’d like. 

These are my ingredients for today: 

• Grains: ¼ cup quinoa flakes 
• Protein: 1 oz. pumfu, which is soy-free and made with pumpkin seeds! 
• Veggies (which I’m roasting): 1 cup mix of squash, cauliflower, and carrots 
• Leafy vegetable: 1 cup spinach
• Dressing: homemade chickpea hummus & sesame seeds

Steps: 

Step 1: First, I roast my protein and vegetables. I chop up a piece of pumfu and mix it with my cut-up veggies; I toss it with a dash of salt, pepper, and a few drops of oil. I put it all on a tray in a toaster oven at 175 °C (350 °F) for 10 minutes.

Step 2: Meanwhile, prepare your grains: I boil some water in a pot — 2 times as much water as my serving of quinoa — and put in my quinoa flakes at a low boil. Stirring frequently, this only takes about 90 seconds! It’s done once the water has been absorbed and the flakes look puffy and start to bubble.

Step 3: Make the dressing! This is super flexible depending on your taste buds; I used some hummus and sesame seeds, but tahini sauce is also super popular. 

Step 4: Lastly, assemble your bowl. Start with the grains in the center and put your roasted protein/veggies around it; drizzle your dressing on top. Yum! 

This series is brought to you by student group, Greening Dining

Author: Camellia Moors ‘22

As it gets colder outside for many of us, soup is a perfect way to warm up! Instead of choosing meat-based options like chicken soup, however, try opting for something vegetarian-based. This recipe’s main feature, black beans, involve far fewer carbon emissions than meats like beef. It can also be made more sustainable through customizations, like buying dried beans in bulk, which reduces packaging and saves money, or by using in-season/local toppings (in my case, I used Florida avocados!). 

Regardless of how you choose to swap out ingredients, this recipe is quick, cheap, and easy to make. Perfect for busy students!

Ingredients:

• 1 Tbsp extra-virgin olive oil
• 1 medium yellow onion, chopped
• 1 carrot, peeled and sliced into thin rounds
• 3 garlic cloves, pressed or minced
• 2 tsp ground cumin
• Red pepper flakes (to taste; begin with ¼ tsp)
• 2 15 oz cans black beans, rinsed and drained
• 2 cups vegetable broth
• Salt and black pepper (to taste)
• Optional: 
  • 3 celery ribs, finely chopped
  • Fresh cilantro (to taste)
  • 1 tsp sherry vinegar or 1 Tbsp tablespoons fresh lime juice (to taste)
• Optional garnishes: Avocado, cilantro, tortilla chips, etc.

Steps:

Step 1: Prep all of your ingredients. (TIP: If you decide to use fresh cilantro, trimming the leaves is made a bit easier by running the herb through the prongs of a fork to de-stem the plant in bulk. You don’t have to do this, but it goes a bit faster!)

Step 2: Heat the olive oil in a large soup pot over medium heat. Add the onions, celery (if desired), carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft (about 10 to 15 minutes).

Step 3: Stir in the garlic, cumin and red pepper flakes and cook until fragrant (about 30 seconds).

Step 4: Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.

Step 5: Transfer the soup to a stand blender and add in the cilantro, lime juice, and black pepper, if desired. Securely fasten the lid and blend until smooth (keep in mind that the soup will still be hot and steam will escape when you open the lid). Alternatively, use an immersion blender in the soup pot.

Step 6: Return the pureed soup to the pot and add in any additional seasonings to taste. Serve with your choice of toppings (I went with Florida avocado, sriracha, and extra cilantro).

Recipe adapted from the Cookie + Kate blog.

Author: Annika Hsi ‘23

This recipe is a quick and easy way to repurpose Thanksgiving leftovers and reduce food waste. Food waste can be a big problem, especially during the holiday season, with over 450 million pounds of Thanksgiving food being wasted each year. 

For this homemade version of Wawa’s Gobbler hoagie, my leftovers happened to be plant-based, but since this recipe is super customizable, you can always experiment with whatever Thanksgiving dishes you have in the fridge!

Ingredients:

• Bread (i.e. hoagie roll, sourdough, etc.)
• Thanksgiving leftovers, such as:
  • ½ cup of stuffing or mashed potatoes
  • 3-4 slices of vegan turkey or chicken
  • ¼ cup of roasted vegetables
  • Gravy or cranberry sauce

Instructions:

Step 1: Cut and toast the bread.

Step 2: Layer on the ingredients. I usually put stuffing or mashed potatoes on the bottom, then vegan turkey/chicken or roasted vegetables on top. If you don’t have your own leftovers or if you want to experiment with some plant-based foods, here are some ideas for sandwich fillings:

• Stuffing: I replaced the butter with Earth Balance and the eggs with 2 tbsp of ground flaxseed mixed with 5 tbsp of water.

• Roasted Vegetables:  I coated Brussels sprouts with olive oil, salt, pepper, and thyme. Then I baked them at 415°F for 30-45 min.

• Plant-Based Chicken: For meat, I used Lightlife Smart Tenders. Lightlife is a carbon-neutral company that produces a variety of different soy-based meat replacements.

Step 3: Enjoy!

Recipe inspired by Wawa 

This series is brought to you by student group, Greening Dining

Author: Joe Himmelfarb ‘24

Sometimes we want to eat something warm, sweet, and comforting––something that feels close to home. At the same time, we want to indulge guilt-free, in terms of both our health and the carbon footprint of our food. To appease these cravings, look no further than this apple crisp recipe and look fast because most apples are almost out of season! This recipe is not only delicious, fairly easy to make, and highly nutritious but also a great way to practice sustainable dining. 

Farmer’s markets are still offering a variety of fresh, seasonal apples, but fear not if you cannot reach one: groceries at this time of year often stock locally produced apples. Eating locally has numerous benefits for the environment and is indeed inseparable from the notion of sustainable agriculture. It has been found that “conventional food distribution [is] responsible for 5 to 17 times more CO2 than local and regionally produced food.” Furthermore, opting for local produce supports small family farmers who often promote sustainable agriculture in various ways like limiting their use of synthetic inputs and industrial processing tools. That said, it is also important to take advantage of seasonality: out-of-season produce, even when grown locally, uses more resources than in-season produce grown locally. For example, “More water is needed to…grow strawberries in New York in the dead of winter.”

A final note before the recipe: cooking apple crisp offers an excellent opportunity to test out new kinds of apples. While most apples are not as sweet as our beloved Honeycrisps, Fujis, and Galas, tarter apples shine when it comes to baking. I prepared this apple crisp using Stayman, Jonagold, Rome, Nittany, and Goldrush apples that I purchased at my local farmer’s market. If you are able to visit a farmer’s market, I would highly recommend asking vendors for their opinion on the best baking apples.

Ingredients:

Apple Mixture:

• 5-6 apples, roughly chopped
• 1 tbsp lemon juice
• 2 tsp cinnamon
• 1-2 tbsp maple syrup
• Salt (optional)

Crumble: 

• 1 ½ cups of rolled oats
• (Roughly) ½ cup walnuts
• 2-3 tsp cinnamon
• 2-3 tbsp maple syrup
• Salt (optional)

Instructions:

Step 1: Preheat oven to 350°F. 

Step 2: Blend oats or mash manually until coarsely ground. 

Step 3: Blend or mix in the remaining crumble ingredients, adding more or less cinnamon, maple syrup, and salt as desired.

Step 4: Roughly chop apples. 
Optional Step: For softer apples, microwave chopped apples for 5 minutes.

Step 5: Mix apples with the rest of the mixture ingredients in a baking dish.

Step 6: Cover apple mixture with crumble.

Step 7: Bake for 35-40 minutes.

Step 8: Enjoy!

Optional Step: For a light, delicious plant-based pairing, try nice cream. To prepare: freeze a few ripe bananas, and then blend them while adding small amounts of water or plant-based milk until a creamy consistency is reached. You can also try blending in other flavors like vanilla, cocoa, or fruit like mango and strawberry. 

Recipe adapted from the Mama Sezz blog.

This series is brought to you by the student group, Greening Dining.

Author: Alev Studenikina ‘23

Everyone loves sweet potatoes! They can be cooked in a variety of ways and taste especially wholesome in the Fall season with the anticipation of Thanksgiving.

While, sadly, most of us right now cannot savor food marvels like Curried Sweet Potato & Lentil Stew or Maple Glazed Sweet Potato Cake made by the Campus Dining chefs, sweet potatoes are such an amazing ingredient that even a simple dish can be mouthwatering. 

Also, did you know that sweet potatoes are the way to go in terms of sustainable food production that would address the challenges of feeding the world population? The sweet potato “provides more calories per hectare and per growing month than all the major grain crops” while containing vitamins A, C, B6, manganese, potassium and antioxidants. After the discovery of the Covington sweet potato variety, well-suited to the climate in North Carolina, billions of pounds of sweet potatoes can be grown annually in this state, and sweet potatoes are farmed in other states such as California, Mississippi, Louisiana, Arkansas, and Louisiana. This means that sweet potatoes are relatively locally grown for many people in the USA, giving them a lower overall carbon footprint compared to other foods.

Enough of the facts – here is a simple recipe for healthy and delicious oven-baked sweet potato fries!

Ingredients:

• 2 sweet potatoes
• Vegetable oil (I used olive oil)
• Salt (to taste)
• Spices (turmeric and paprika, to taste)

Steps (15 min prep time + 30 min in the oven):

Step 1: Pre-heat the oven to 180°C (350°F).

Step 2: Wash the sweet potatoes and cut them into approximately fry-sized pieces.

Step 3: Line a tray with baking paper and transfer the sweet potato pieces onto it.

Step 4: Add a drizzle of olive oil, plus the salt, turmeric and paprika.

Step 5: Mix everything together so that each piece gets coated with the oil and spice mixture.

Step 6: Spread the pieces out on the tray so that there is some space between them (otherwise they will not get a nice crust). I could fit one cut-up sweet potato on the tray, so I baked the two in turns.

Step 7: Put the tray in the oven for 25-30 min. After 20 min, turn on the grill setting or the fan inside the oven to dry out the “fries” a bit.

The result:

There was actually more from the two sweet potatoes that I used, but these “fries” are irresistible when they are just out of the oven, so quite a few were gone before I got to take this picture!

This series is brought to you by student group, Greening Dining