Food

Tofu Stir Fry and Lettuce Wraps Recipe!

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tofu

This is a quick and easy recipe that will please vegetarians and meat-eaters alike. It only takes about 15 minutes to make and doesn’t require too much preparation. You can also make adjustments to the recipe to fit your taste!

 What You’ll Need:

 -Extra Firm Tofu
-1 Bell Pepper
-1 Yellow Onion
-Mushrooms (Baby Bella or White)
-Iceberg Lettuce Head
-Rice (I used a brown rice and quinoa medley)
-Extra Virgin Olive Oil
-Teriyaki Sauce
-Salt and Pepper to taste

 Directions:

  1. Cut tofu into small cubes.
  2. Chop peppers, onions, and mushrooms into desired-size chunks.
  3. Pour 1-2 tablespoons of extra virgin olive oil into a pan. Add tofu, peppers, onions, and mushrooms and cook on a medium-high heat for 5-7 minutes
  4. Cook rice according to the directions on the package/bag you have. (If your rice takes longer than 5-7 minutes to cook, keep that it mind, and start cooking it first.
  5. Pour 1-2 tablespoons of Teriyaki sauce over your tofu and vegetables and stir until evenly mixed.
  6. Add rice to pan and stir. Add a bit more Teriyaki sauce if you want.
  7. Add a sprinkle of salt and pepper for added flavor.
  8. Cut you lettuce wrap into slices that about the size of your palm and serve with your stir-fry.

Thanksgiving Break: Dos and Don’ts

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thanksgiving
Do:
Spend time catching up with your friends.

You probably haven’t seen much of your friends while you’ve all been away at different schools. Sure texting, social media, and Skype sessions help you stay in touch, but nothing compares to actual human interaction, so you should definitely carve out some time to hang out with your friends and just enjoy their company.

Don’t: Ignore your family.

Hanging out with your friends is important, but don’t forget about your family. While you’ve been off having a great time at school, they’ve been home missing you so don’t neglect them. Spend some quality time with your family: have a family dinner, a movie night, go shopping, or whatever else you want, but make the time count!

Do: Indulge at Thanksgiving dinner.

You’ve been away from home for almost three months by now, so you should take advantage of some great home cooking! Thanksgiving dinner has something for everyone, so make sure you enjoy your favorite part of your family’s menu. Sit back and enjoy the delicious food and quality family time.

Don’t: Overdo it.

By all means, eat mashed potatoes, stuffing, mac and cheese, and whatever else your heart desires, but be careful. You’ll be tempted to send yourself into a food coma, but you don’t want to go back to school ten pounds heavier when Thanksgiving break is over. You’ll be very happy to avoid that.

Do: Get some much-needed relaxation.

With finals just around the corner, this is a great opportunity to catch up on some sleep and enjoy time off from classes. Take advantage of your ability to sleep in. Snuggle up with your dog or cat. Stay in your pajamas all day. Lay in bed for six hours watching TV. Do whatever relaxes you.

Don’t: Neglect your responsibilities completely.

If you have any homework or papers due when you get back, make sure to find time to do them. If you have a test the week you get back (it sucks, but it does happen) make time to study or at least go over your notes. This goes for personal responsibilities as well. If you have a workout routine that you like to stick to, find ways to work out while you’re home. There are tons of guided fitness videos on YouTube, so don’t feel like you can’t keep up your exercise at home.

An Easy and Filling, Vegetable Soup Recipe!

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soup1Now that we are headed into the colder months, you may find yourself craving a nice, hot bowl of soup. If you have access to a kitchen, I have a great and easy recipe for you! This recipe is delicious and actually really filling. It is super easy to make and does not require too much preparation. This soup will warm you up on a cold day and you’ll probably have leftovers for a few days!

What You’ll Need:

-1 carton/32 ounces of vegetable broth

-1/2-3/4 cup of cut and peeled carrots, chopped

-4 stalks of celery, chopped

-3/4 cup of cabbage, chopped

-1/2 cup diced tomatoes

-Salt and pepper to taste

 Cooking Directions:

  1. Combine all of your ingredients into a medium-large sized pot and stir.
  1. Cook over medium heat and cover for 25-30 minutes, stirring occasionally.
  1. Uncover and add salt and pepper to taste. Stir. Once you taste it, decide if you want to add more salt or pepper until you get it to your liking.
  1. Serve yourself (and some friends) a bowl and either keep leftovers simmering on low heat for seconds or pour into Tupperware to store in your fridge or freezer for more long lasting preservation!

*You can also add noodles, rice, or orzo to this recipe if you’d like. Or if you’re feeling in the mood, you can even add some matzo balls!

Now pour yourself some soup, grab a blanket, and curl up in front of your TV for a warm, relaxing night in!

Simple Ways to Live a Healthier Life!

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1. Switch to Whole Grains.

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Everyone loves carbs, but a lot of the ones many of us eat everyday are not great for you. Instead of white bread, go for whole wheat or multigrain bread. Instead of white rice, go for brown rice, quinoa, or wild rice. Whole grains have much more nutritional value and have tons of health benefits including heart health, reduced risk of cardiovascular and heart diseases, and slower digestion (which is good for lessening blood sugar spikes!) It’s actually quite easy to just substitute whole grains where you would normally eat refined grains without a massive change in your meals.

2. Go Carb-Free for One Meal a Day.

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This is typically easiest to do at breakfast. Go for things low in fat and high in protein, such as fat free yogurt or eggs. If you’re worried about the cholesterol in eggs, use one regular egg and the rest egg whites. You’ll still get the protein benefits with less of the cholesterol that comes with the yolk. For the yogurt option, you can go for a fat-free yogurt or low calorie Greek yogurt and then add fresh fruit and some chia seeds. Chia seeds are a super food with lots of protein, Omega-3s, and soluble fiber. They don’t really have a flavor so you can add them to lots of things for added nutrients! You can also incorporate the yogurt option into a smoothie with frozen fruit.

3.Eat More Soluble Fibers.

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Soluble fiber is better for you than insoluble fiber because it dissolves into the water in your body to create a viscous liquid/gel that prevents some of the fat and sugar in your food from absorbing, which can help reduce cholesterol or maintain healthy levels of cholesterol. It also helps to prevent your risk of diabetes. You can find soluble fiber in foods such as apples, oat bran, chia seeds, beans, barley, and sweet potatoes.

 4. Incorporate Regular Exercise into Your Routine.

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Take advantage of the gyms you have on campus. Try to go 3-4 times a week and find a fitness routine that you like and can manage. Do a mixture of cardio and weight training. Maybe get on the elliptical for a half hour and then head over to the free weights and resistance bands. If the gym isn’t your thing, try doing outdoor activities like jogging, hiking, biking, etc. You can even find guided workouts on YouTube if you’d rather exercise in your room! Just find something that works for you and stick with it. Eventually you’ll see results and you’ll be able to work up to more intense workouts. Go at your own pace, be safe, and don’t do more than you can handle. You’ll get to where you want to be eventually, so take it slow and build from there!

4 Healthy Breakfast Options

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1. Greek Yogurt, Granola, and Berries

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 Greek yogurt is low in sugar, fat, and calories and is high in protein.  Adding granola and berries keeps it healthy and fulfilling.  This breakfast will keep you satisfied until lunch and is really good for you!  You’ll feel more alert and healthy with this in your system.

 2. Egg whites, avocado slices, and tomatoes on multigrain toast

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 Using egg whites eliminates a lot of the cholesterol in eggs, but you still get some good protein.  Avocado has a lot of nutrients in it and it’s delicious!  Avocados go great with eggs and tomatoes and the multigrain toast is a healthy alternative to white bread.

 3. Whole Wheat French Toast topped with Fresh Fruit

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 Use whole wheat bread brushed with egg wash (just whisk an egg together with cinnamon and a splash of vanilla) to make this French toast on a stove.  Top with cinnamon and your fruit of choice and light syrup and you’re good to go!  Using cinnamon for taste instead of sugar cuts the calories and cinnamon is pretty healthy.

4. Fruit, Yogurt, and Coconut Water Smoothies

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 Put fresh or frozen fruit in a blender with low fat or nonfat yogurt, ice, and coconut water and blend together.  This is a delicious and healthy option and it can be very filling.  The best part is that you have an endless amount of flavor options, so get creative!