Glorified Shopping List
Pepperdine students, how will you survive without the Caf? When studying into wee hours of the night, how will you answer stinging pains of hunger? It used to be the HAWC, quick and ready to serve up a questionable pile of chicken alfredo that averts concern as long as it’s warm and semi-edible. Surely, there is a better way. We are college students involved in clubs, athletics, and student government. We are working jobs and trying to get our classwork done. It is undeniable that our brains and bodies demand fuel. With an adequate, healthy, and a cheap source of nutrition, you will experience more energy, less stress, better sleep, clearer skin, more beer money, and the list goes on.
At Calamigos, it may very well be the first time you will live solely on your own ability to grocery shop. Maybe you will get a meal plan or eat out-- these are ways that will undoubtedly offer adequate nourishment in a pretty convenient matter. Regardless, you will eventually have to walk into Vons or Ralph’s and stock your cupboard. And you may want to lighten the load that food has on your wallet, choose something healthier or that tastes better. Things I care about when I buy food include convenience, deliciousness, effects on the environment, and how much money I have left over to pay Gash back for my student loans. You can consider this blog a wordy grocery list to encourage you to cook at home. It will be beneficial to anyone looking to:
Supplement their current food situation with homemade options.
Spend less money on their food.
Keep a closer eye on what they are eating.
Veggies
I know, how could I start with the crowd least favorite? Well, because they get unjust hate and become continually more important as we get older and can’t just eat anything in front of us to stay healthy. Veggies give us essential vitamins and minerals.
You have two options when going for vegetables--fresh and frozen. I usually go for both--frozen allows you to store indefinitely for cheap, but fresh is how you really fool your brain into thinking veggies taste good. Some of my favorite veggies are broccoli, carrots, and brussel sprouts (NEVER frozen brussels though, ew). On days when I wanna make something fancy, I throw fresh veggies into a pan with oil and seasoning and just cook till they look good (cut brussels in half). On days when I’m kind of lazy, I defrost frozen veggies in the microwave, drain the water, and throw them in a pan with oil. Season generously, of course, and pair with a carb and protein.
I recommend trying them all until you have found your favorites. Tomatoes and onions can be cut up and added to any dish. Whole carrots are insanely cheap, can be cut into small pieces (peeling optional, definitely wash) and cooked in a pan, microwaved, or baked. This goes for most veggies--you will be surprised what a little heat, oil and seasoning can do to your chef game. I don’t recommend boiling your veggies. It’s gross.
Carbs
Aha, finally the good stuff. Carbs give us calories, quick energy and fiber. Try and make at least half of them whole grain. Some of the important ones to nab are bread, pasta, potatoes, rice and whatever cookies are in the reduced section. Pasta and rice pair with every vegetable, protein, and sauce you can think of. Spaghetti and lentils, rice and chicken teriyaki, tofu fried rice are just a few examples of combinations. Bread is always available for sandwiches or a toast addition to any dish.
Potatoes are a true convenience food. They can seem intimidating, but how hard can it be to cook something that literally has an option on (most) microwaves? Wash any potato--sweet, Idaho, red, whatever--and throw it in the microwave till it’s soft. Serve with butter, cheese, veggies, and sauce. Or, try and cube up a microwaved potato and throw it in the pan with some oil and seasoning for an awesome comfort food.
Protein
Muscle bros benching 280 lbs and vegetarians getting crap from their parents know the relevance of this macronutrient well. Protein gives us calories, helps repair muscle, and is an essential building block in our body. Some of my favorites include tofu, eggs, lentils, nuts, fish and ground turkey if it’s around.
Lentils and tofu are two super cheap, convenient, and healthy options I recommend anyone try. Tofu is intimidating at first, but it can be as simple as the following: pick out a 2 dollar block of firm tofu, squeeze it gently to get some water out, cut it into cubes or whatever shape you like, and cook. I like to saute it with seasoning and oil until gold and firm but my friend Victoria makes some killer baked tofu. I use it like I would any protein--pick out a sauce I like (maybe soy sauce or enchilada sauce) and pair with carbs and veggies. Lentils boil quickly and can be seasoned with anything or put into a sauce like pasta marinara to pack it with protein.
Other easy proteins like eggs and beans can be cooked quickly, seasoned, and added to whatever dish you like. If you like fish, both fresh and frozen salmon is healthy and tasty. If you like tuna, Karl Winter has taught me the art of a quick tuna melt using a one dollar can of tuna. Dairy products are packed with protein as well if you like those. These products, ground turkey, and frozen chicken are some of the cheapest and most convenient meats I have seen in the grocery story.
Condiments
I recommend you do not sleep on condiments. These small additions can be the difference between a healthy meal that you dread and a healthy meal that goes down easier than a fast-food combo. Some of the staples are salt, pepper, chili powder, and garlic powder. Some of my favorite sauces are pasta sauce, soy sauce, enchilada sauce, and pesto. Find what you like and use it to make your meals awesome.
If you’ve made it to the end, I hope the most important thing you take away is shopping and cooking food for yourself can be healthy, affordable, and approachable. Something I haven’t talked about much is how fun it is, too. I love being able to try new things, make dishes that I would serve to my mother and feel independent as an eater. Making your own food is a personal journey. I hope you are able to discover your favorite veggies, the sauce you like with rice, and experience the plentiful rewards in cooking for yourself.
Favorite Food Stuff on Youtube
https://www.youtube.com/user/ltdan1504
Such a good channel! Just a funny dude making cheap food that tastes good.
https://www.youtube.com/channel/UCekQr9znsk2vWxBo3YiLq2w
Easy and approachable recipes that are engaging and fun to watch.
By: Preston Gromer