Blog Archives

10 Easy + Cozy Recipes That Will Warm You Up

12/11/2017

Hello, fellow foodies! I’m back this week for another recipe roundup, this time with some cozy recipes requiring minimal prep and minimal stress. The holiday season is finally here, which means it’s time to bust out the cozy sweaters, Christmas movies, and festive mugs. However, along with all of the holiday festivities comes studying for finals, shopping for gifts, traveling, busy schedules, and long days that make you wanna throw the towel in and just order take-out by the time they’re finally over. Here are some easy and cozy recipes to throw together this holiday season that will leave you feeling nourished, warm, and glad you cooked after all!

1.Slow Cooker White Chicken & Quinoa Chili via Eat Yourself Skinny:
http://www.eatyourselfskinny.com/white-chicken-quinoa-chili/
2.10 Minute Healthy Crispy Chicken and Avocado Wraps via Gimme Delicious:
http://gimmedelicious.com/2016/03/05/crispy-chicken-and-avocado-wraps/#respond
3.Vegan Loaded Sweet Potato via Kara Lydon, the Foodie Dietitian:
https://karalydon.com/recipes/main-course/vegan-loaded-sweet-potato/#_a5y_p=2963136

4. Southwest Chicken and Quinoa Bowl via Frugal Mom Eh:
http://www.frugalmomeh.com/2016/07/southwest-chicken-quinoa-lunch-bowl.html
5. BBQ Sweet Potato Pizza via Vegan Richa:
https://www.veganricha.com/2017/08/bbq-sweet-potato-pizza.html
6. Mexican Chicken, Sweet Potato, and Black Bean Skillet via Recipe Runner:
https://reciperunner.com/mexican-chicken-sweet-potato-black-bean-skillet/

7. Spiralized Zucchini, Quinoa, and Turkey Sausage Stuffed Peppers via Foodie Crush:
https://www.foodiecrush.com/spiralized-zucchini-quinoa-sausage-stuffed-peppers/
8. Slow Cooker Butternut Squash and Farro Chili via Eat Yourself Skinny:
http://www.eatyourselfskinny.com/slow-cooker-butternut-squash-and-farro-chili/
9. Cashew Chicken Quinoa Bake via Fit Foodie Finds:
https://fitfoodiefinds.com/2015/08/cashew-chicken-quinoa-bake/#_a5y_p=4193440

10. Sweet Potato Nachos via Fit Foodie Finds:
https://fitfoodiefinds.com/2017/01/video-southwestern-sweet-potato-nachos/

I hope you enjoy this recipe roundup and that you get some meal inspiration to carry you through the holiday season! Go ahead and add those ingredients to your grocery list so that you have them on hand, and get ready to cook up some cozy dishes. Have a great finals week and holiday vacation!

Kacey Clark

Freshman. SDSU. Foods and Nutrition.

0 Comments

Back to Blog

Brain-Boosting Tips for Finals Week

12/10/2017

Finals are upon us, which is definitely a stressful time for every student, but have no fear, because I’m here with some tips to perk up and sharpen up so you can make the most of your endless hours in the library!

Stay hydrated and well-fed. Hydration is a good tip in general and will keep you feeling your best throughout your study time, but you also need to nourish your body and mind with good food. Your brain runs on glucose so you definitely need to fill it with some fuel before you attempt any studying or test-taking. Try packing a meal and snacks when you go to study. Brain-foods include: nuts, eggs, broccoli, blueberries, spinach and even dark chocolate. So get muchin!
Give yourself a break. If you’re feeling burnt out, take a few moments for yourself! Not only is there no shame in getting up, walking around, talking about something unrelated to school, or just taking a breather, it’s required for optimal performance. Just make sure you avoid using your break to scroll through social media; it can take away from the effectiveness of your study sesh. We all know how it can suck us into taking a longer break than we intended to, distracting us rather than relaxing us.
If you get the chance: take a shot of blue-grean algae. It’s full of brain-boosting nutrients like, phenethylamine (PEA), chlorophyll, carotenoids, B vitamins, polysaccharides, omega fatty acids, phycocyanin, active enzymes, complete proteins, a host of macro and trace minerals as well as a full array of other phytonutrients (https://www.superfoods-for-superhealth.com). I know it’s expensive, but I’ve tried it and it does make a noticeable difference in my cognitive functions. You feel a little sharper, and ready to take on the next mental challenge.
Another tip that, unlike the above, is totally free: go for a run! Or do any of your preferred forms of exercise. For me, running is the most liberating form of exercise; I don’t need anything but some music and some running shoes and my feet hitting the pavement. I feel connected with the earth and the endorphins and increased oxygen flow to my brain helps me focus.
And last, but not least: please get some sleep! As popular as pulling all-nighters to study may be in college and how appealing they may sound as a last resort the night before your test, try as hard as you can to avoid them; they are counterproductive! Getting an inadequate amount of sleep deters your ability to remember things you’ve learned, your ability to absorb new information, and just plain ruins your day. Not having enough sleep means not having enough energy, which makes for less than ideal brain function and test-taking conditions, so get those 8 hours in!

I hope some or all of these tips were helpful :) I know all you health-freaks are studying your butts off right now and I wish you all the best of luck on finals. Remember, take care of yourself for this last little push and you’ll be physically and mentally able to enjoy your winter holidays!

Sources:
https://sleep.org/articles/how-losing-sleep-affects-your-body-mind/
https://www.superfoods-for-superhealth.com/blue-green-algae.html

Oona Albertson

Junior. SDSU. Foods and Nutrition Major

0 Comments

Back to Blog

Your Finals Self-Care Survival Guide

12/3/2017

Finals are finally here...and that means stress, stress, coffee, and more stress! Here are some tips to keep you healthy and on top of your self-care game during this busy time of the semester.

1. Make a game plan.
Write down a list of everything that you want to accomplish during the day, including which assignments you want to tackle, upcoming tests and study plans, deadlines, and any events or meetings. This will help you see the overall objectives, and whether or not you’re putting too much on your plate. Too many things on your Monday to-do list? Figure out which ones can be put off and schedule them for another day!
Another tip: instead of cramming last minute, try studying for tests a little bit at a time; for example, focus on a chapter or two a day for each class. This will help you apportion your workload into manageable fragments and make the task of studying for finals far less daunting!

2. Write down positive affirmations.
Stressful times can really cause us to question ourselves and our abilities, so make it a point to write down a positive affirmation every day. Write it in a place where you know you will see it often, such as in your planner, on your calendar, on your desk, on a sticky note on the fridge, or on the bathroom mirror, so that it will catch your eye several times throughout the day. You can find examples on a positive affirmation app, get ideas from Pinterest, or simply create your own. Encouragement and inspiration can really motivate you to tackle your to-do list. You can also ask your friends or roommates to check in with you to make sure you’re staying on track. Gently, of course!

3. Eat satisfying meals and snacks.
When I say “satisfying”, I mean foods that you genuinely enjoy, are nourishing, and will give you sustained energy. This can be especially hard to do during finals season, when all you wanna do is drink some coffee and hit the books, but will really ensure that your brain has enough sustained energy to endure long hours of classwork and studying. Focus on healthy fats, plenty of protein, and filling foods that will help you power through. Snacks are also an important way to sustain energy, so pack some healthy options with you on your way to class or the library, such as fruit and nut butter, a protein bar, or veggies and hummus. Stock up so you always have these on hand!

4. Make time for YOU!
Yes, you can have fun during finals week. Plan on leaving the last two hours of your night open to do whatever it is that you want to do, whether it be watching a good movie, reading a book, creating something, or spending time with a friend. Knowing that the two-hour break is in your schedule, and then actually giving yourself this much needed break after a long day of hard work will help to rejuvenate and relax you before bed so that you don’t feel like you just got hit by a train full of textbooks when you wake up the next morning!

5. Get a good night’s sleep.
This is especially important. You may be the king or queen of pulling all-nighters, but this may prove costly when it comes down to how you’ll feel in the thick of finals week, when productivity is necessary. Aim to get at least 7 hours of sleep per night so that your brain can really soak in all of the information you have been working so hard to retrieve and so that you can have enough energy to tackle your to-do list and tests. The aforementioned point about leaving the last two hours of the night for yourself will help you wind down after a hard day of work, so make sure to incorporate some fun and playfulness into your day to ease you into a good night’s sleep. Avoiding screens for the last hour before bed will also help you get quality sleep.

Finals don’t have to be frightening; by following these five tips you can emerge from finals week like a champion and put all of your unnecessary worries to rest. With a little bit of time management and a whole lot of self-compassion, anything is possible...even passing biochem! Good luck on finals you healthy, hummus-wielding warriors!

Kacey Clark

Freshman. SDSU. Foods and Nutrition.

0 Comments

Back to Blog

Tangy Winter Squash Soup!

12/2/2017

Alright, whip out the fairy lights and mistletoe because it’s December, people!! To celebrate the season I thought I would share a seasonal recipe that my mom used this past Thanksgiving and is to freaking die for. Winter squash is in full swing, so what better than a super tasty butternut squash soup? You can find the recipe below, pair it with your favorite sandwich and/or salad for an ideal winter meal.
To make a vegan version like my goddess of a mother did for me, simply leave out the brown butter and replace the sour cream with vegan sour cream. According to her the vegan sour cream, “would make a pretty dollop” so I highly recommend.

INGREDIENTS

1 3-to-3 1/2-pound butternut squash
2 tablespoons canola oil
Kosher salt and freshly ground black pepper
2 sprigs sage
1 cup thinly sliced leeks
½ cup thinly sliced carrots
½ cup thinly sliced shallots
½ cup thinly sliced onions
6 garlic cloves, smashed
2 tablespoons honey
6 cups vegetable stock, more if needed
Bouquet Garni made of 8 sprigs thyme, 2 sprigs Italian parsley, 2 bay leaves and 1/2 teaspoon black peppercorns, all wrapped in a packet made of 2 green leek leaves
¼ cup crème fraîche
Freshly grated nutmeg
4 tablespoons unsalted butter
1 tablespoon minced chives
Extra-virgin olive oil

PREPARATION

Preheat the oven to 350 degrees. Line a small baking sheet with aluminum foil. Cut the neck off the squash and set it aside. Cut the bulb in half and scoop out and discard seeds. Brush each half inside and out with about 1 1/2 teaspoons of the canola oil. Sprinkle the cavities with salt and pepper and tuck a sprig of sage into each. Place cut-side-down on the baking sheet and roast until completely tender, about 1 hour. Remove the squash from the oven and let cool, then scoop out and reserve the flesh (discard sage).
Meanwhile, using a paring knife, peel away the skin from the neck of the squash until you reach the bright orange flesh. Cut the flesh into 1/2-inch pieces (you should have about 4 cups).
Put the remaining canola oil in a stockpot over medium-high heat, add the leeks, carrots, shallots and onions and cook, stirring often, for about 6 minutes. Add the diced squash, garlic, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and cook gently for 3 minutes, reducing the heat as necessary to keep the garlic and squash from coloring. Stir in the honey and cook, stirring, for 2 to 3 minutes. Add the stock and bouquet garni, bring to a simmer and cook for 10 to 15 minutes or until the squash is tender.
Add the roasted squash and simmer gently for about 30 minutes for the flavors to blend. Remove from the heat and discard the bouquet garni. Transfer the soup to a blender, in batches, and purée. Strain the soup through a fine sieve into a bowl. Taste the soup and adjust the seasoning. Let the soup cool, then refrigerate until ready to serve.
Place the crème fraîche in a small chilled bowl and stir in nutmeg to taste. Whisk until the crème fraîche holds a shape. Cover and refrigerate.
Gently reheat the soup until just hot. If it is too thick, add a little more vegetable stock. Heat a medium skillet over high heat. When it is very hot, add the butter and rotate the skillet over the heat as necessary to brown the butter evenly, scraping up any bits that settle in the bottom. As soon as the butter is a hazelnut brown, pour it into the pot of soup -- keep a safe distance, it may sputter -- then stir.
Ladle the soup into six serving bowls. Top each with a dollop of crème fraîche. Grind some black pepper over the top and sprinkle on the chives. Drizzle a little olive oil over the top.

Source: https://cooking.nytimes.com/recipes/1857-thomas-kellers-butternut-squash-soup-with-brown-butter?regi=1&join_cooking_newsletter=false&register=email&auth=register-email

Oona Albertson

Junior. SDSU. Foods and Nutrition.

0 Comments

Recipes, Ingredient Highlights, Opinion Pieces, College Life, and more...

ABOUT THE SNO BLOG:

Archives

Categories

10 Easy + Cozy Recipes That Will Warm You Up

Kacey Clark

Brain-Boosting Tips for Finals Week

Oona Albertson

Your Finals Self-Care Survival Guide

Kacey Clark

Tangy Winter Squash Soup!

Oona Albertson