#how to make quinoa recipes

[helthylifesworld]

Creamy Quinoa Apple Drink – A Healthy & Delicious Recipe!

Looking for a nutritious and creamy drink to boost your energy? This Creamy Quinoa Apple Drink is packed with protein, fiber, and essential nutrients. It's a perfect blend of quinoa, apples, milk (or plant-based alternative), cinnamon, and honey—making it a great choice for breakfast or a post-workout refreshment!

✨ Benefits of This Drink:

✔️ High in protein & fiber

✔️ Supports digestion & weight management

✔️ Naturally sweet & delicious

✔️ Great for energy & muscle recovery

📌 Ingredients:

✅ 1/2 cup cooked quinoa

✅ 1 apple (chopped)

✅ 1 cup milk (or plant-based alternative)

✅ 1 tsp cinnamon

✅ 1 tbsp honey or maple syrup

✅ 1/2 tsp vanilla extract (optional)

🥣 How to Make It:

1️⃣ Blend all ingredients until smooth.

2️⃣ Pour into a glass & enjoy chilled or warm!

3️⃣ (Optional) Garnish with cinnamon or apple slices.

💪 Perfect for fitness lovers, weight loss, and a healthy lifestyle! Try this drink and let me know what you think in the comments!

[desicomidas]

Quinoa Apple Salad

“Quinoa Apple Salad with Honey Vinaigrette” I made this salad a few days back and trust me you will start loving quinoa once you try this recipe. You can refrigerate this salad and it keeps getting better by the hour as it incorporates all the flavors and dressing.This quinoa salad is versatile, healthy, and perfect for enjoying as a refreshing meal option. Feel free to customize the salad by…

[murderdogwater]

Stardew Bachelors and Bachelorettes as house spouses

Hayley: Can cook, won't clean, likes to bake. She gets too grossed out by wet food in the sink and refuses to do the dishes 90% of the time. She likes being a trophy wife and is getting better about cleaning, but she still gets too grossed out to do dishes. Unless she needs to

Maru: Uh... simple stuff, sure, after that no. She'll clean up, but don't let her cook. She can bake. It's more exact than cooking, and she likes the outcome more than cooking.

Penny: Number one housewife. But no, she can't cook and can't bake. You have to tell her at some point, or you'll be eating biohazards til death do you part. Otherwise, she's good at cleaning because she finds it therapeutic, and having a clean house is one of the main things that she wanted once she was away from Pam.

Abigail: Nope,can't cook or bake at all, and hate dishes. If it weren't for the fact that you make most of the money, she'd rather get a real job and let you do the house stuff. But she tries, and you love her even if her food is pretty disgusting.

Leah: Yes, and her food is really good and really good for you. She can't bake, though. Anytime she tries to make any kind of baked good, it goes to shit immediately. She likes to clean, though, gives her time to think about art projects, and she gets inspiration from the smallest of things.

Emily: Learned from the best in town, of course she can cook, but she likes raw vegan stuff, so it's a lot of quinoa and tofu. She likes to clean too, especially to music so she can dance along. Can't bake, though, but is learning. She left the baking to Haley, so she's sort of catching up.

Sam: No-ish, I think Jodi kinda expected him to end up like his father or end up with a traditional wife who stays at home. But I think much like Penny, he's learning, he got some recipe books and he's trying things out to be a good house husband he's already got cleaning down though because he likes to sing while he works.

Sebastian: Much like Maru, he can't cook, but he can bake (for obvious reasons 🍃) he makes good snacks, too. He also likes to clean while you do farm work. It's satisfying, and he can do it while he's on call for his job.

Elliott: Okay, Elliott can't cook. He doesn't even have a kitchen in his cabin and goes to the bar a lot. I also think he's learning how to cook. He's also pretty alright at cleaning, but he's not very good at it yet (the difference between a tiny cabin on the beach and a farmhouse with a busy spouse).

Shane: He can cook and bake (🍃), but he's awful at cleaning and kinda doesn't like it. He does it because he doesn't want a divorce or to be seen as one of the weaponized incompotence dudes, so he's learning because he likes being a house husband and he wants you to trust him.

Alex: You'd think I'd say he's bad at it all, but honestly, being raised by Evelyn, I think he'd be a pretty good trophy husband. You come home to fresh baked cookies and a warm meal that's actually pretty healthy. The house is clean too because he has old people standards and gets a bit anxious if things are too messy (reminds him of his dad).

Harvey: Decent cook, is a little rusty from years of being the only doctor in town and being busy 24/7 he can't bake, though, always ends up burning it. Good at cleaning and likes to do the dishes because it relaxes him.

[theglowsociety]

New Body — 180 Days to a Stronger, More Energetic You

In six months, you can completely transform not just how your body looks, but how it feels and functions. A healthier, more energized body is not about quick fixes but about building a lifestyle that you love and can sustain. Over the next 180 days, you’ll focus on cultivating habits that make movement feel rewarding, eating nourishing meals that fuel your goals, and creating a routine that’s about feeling good as much as it is about progress.

The first month is about setting the stage. Start by prioritizing consistency over intensity. Commit to showing up for yourself 3-4 times a week for workouts, gradually increasing to 5-6 days. Focus on compound movements—exercises like squats, lunges, push-ups, and rows that target multiple muscle groups and build a strong foundation. Pair these with low-impact cardio such as walking, cycling, or swimming. A 20–30 minute session is enough to get your body moving and spark energy.

In addition to workouts, reassess your nutrition. Don’t crash diet or over-restrict; instead, aim to balance your meals with lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Think salmon with quinoa and roasted broccoli, or a hearty grain bowl with chickpeas, avocado, and greens. Start drinking more water throughout the day—hydration is crucial for energy and recovery.

Month two is about building momentum. By now, your body is adjusting, and your workouts feel less daunting. Add some structure to your routine by following a progressive strength-training program. Dedicate specific days to different muscle groups, such as legs, arms, and core. Incorporate short bursts of high-intensity interval training (HIIT) into your cardio for an added challenge. For example, alternate 30 seconds of sprinting with one minute of walking for 10-15 minutes.

To stay energized, prioritize rest and recovery. Introduce active recovery days with yoga, stretching, or leisurely walks to reduce soreness and prevent burnout. Start listening to your body and recognizing the difference between pushing through discomfort and respecting the need for rest.

In months three and four, you’ll notice significant changes in your stamina, strength, and mindset. This is when you start to feel that magnetic pull to move your body—not out of obligation, but because it feels good. Challenge yourself further by adding variety to your workouts. Explore pilates, boxing, dance classes, or outdoor hikes. Keep strength training at the core of your routine, progressively increasing the weights you lift and experimenting with new moves like deadlifts or pull-ups.

If you’re feeling stuck or less motivated, switch up your workout playlist, invest in stylish activewear, or find a workout buddy. Surround yourself with positive reinforcement—remind yourself why you started and focus on how far you’ve come, not how far you have to go.

On the nutrition side, tune into your body’s hunger and energy cues. Pay attention to portion sizes, and don’t be afraid to treat yourself occasionally without guilt. A balanced diet includes room for indulgences—it’s what makes healthy eating sustainable. Add variety to your meals by experimenting with recipes, seasonal produce, and flavorful spices that make cooking exciting.

The final two months are about creating a lasting lifestyle. Your new routine will now feel like second nature. Your energy levels are steady, and your workouts no longer feel like a chore—they’re a source of pride and enjoyment. At this stage, fine-tune your goals. Maybe you want to focus on building more muscle definition, improving flexibility, or increasing your endurance. Tailor your workouts to reflect those aspirations.

During these months, pay attention to your mental fitness as well. Practice gratitude for your body—not just for how it looks, but for all it does for you. Incorporate mindfulness into your routine by meditating for five minutes after workouts or journaling about how movement and nutrition make you feel.

Celebrate your six-month milestone by reflecting on how much you’ve grown. Your “new body” isn’t just about physical transformation—it’s about how you feel in your skin, how you show up in your life, and the energy you bring to the things you love. This is a journey that doesn’t end at six months; it’s a foundation for a healthier, more vibrant life. Embrace it, enjoy it, and keep moving forward.

[selfcarecookingadventures]

Almost forgot to photograph this one because I was so hungry. This was what was left for my lunch the next day. I found this recipe sometime last year and it has been a solid win every time.

If you love salad, then this kale and quinoa salad is a must.

For mine, I do only 1/4 cup of quinoa, only one bell pepper, use maybe a container of the tomatoes (usually a little less), and I chop everything pretty small to make it easy to eat. It turns out beautifully, though.

I was struggling this weekend to drum up the energy to cook, so I fell back on a familiar recipe. I was eager to make it when Sunday rolled around and was super happy to have leftovers for my lunch the next day.

Hopefully, this weekend I'll have the motivation to cook more, but we'll see. Some weeks can be tough and that's okay.

[callmewrinkles3]

Homemade food.

Summary: As the 2022 season begins to draw to a close, Em spends an afternoon trying to look after Dan.

Warnings: mentions of issues around eating and disordered behaviours.

October 2022

When Em started trying to plan dinner at two that afternoon she wasn’t really thinking. The plan was to keep chopping food until she got her frustration out, staring out at the grey October day. It was another discussion that was an argument by any other name with Michael about Dan’s meal plan and his macros and she just wasn’t in the mood. The last thing she needed was to be told how to look after her husband.

Any other day she would have been exhausted and gone for a nap, but instead she was ignoring the details of the meal plan on the fridge. It said baked chicken, broccoli, peppers, mushrooms and quinoa for Dan’s dinner but she was worried. He’d barely been picking at meals, during the red flag in Japan Seb had asked her if Dan was ok. He needed something he’d actually eat, and she had time to make something in the new kitchen she barely got to cook in yet.

It was a minor miracle she wasn’t out with Dan. It was a day of sim work and media filming with Lando, so usually she drove him out to Woking. But that morning he kissed her goodbye because Blake was heading out with him. She was to stay in and out of the rain, so she hugged him and whispered her love as he left. Blake promised to bring Dan back in one piece, and to call if Dan needed anything. She trusted Blake with the hurting heart that was her Danny. Knowing that it was the two of them out in Woking led to her call with Michael about Dan’s diet and food, Em hanging up frustrated because what was the point in serving Dan the meal if he wasn’t eating any of it?

After she calmed down from the call she got on another one, this time to the one woman she knew would be on her side about everything. The first time she’d met Grace she ended up helping in the kitchen, starting to learn family recipes with Grace’s “the way to a man’s heart is through his stomach” echoing in her ears. They were all worried about Dan’s appetite and disinterest in food and this could help.

In Dan’s case it was more that the way to his stomach was through his heart. The best he’d eaten since the summer was their quick week in Perth, his mother feeding him. After that he’d usually eat her recipes, but the text from Blake warning her that Dan had barely touched his lunch was what made her act. He’d played with his chia parfait for breakfast that Em had made, she needed to do something. Em was too scared that her usual recipes wouldn’t be enough. So without thinking about timezones and oh so grateful it wasn’t too late in Perth she was ok the phone to Grace for advice.

It was half an hour on the phone and a grocery order on Ocado for next hour delivery but she had the method down and started chopping veggies for one of his favourite meals. Grace sent a voice note a few minutes later reading off her own mother’s recipe, making sure that Em had it as perfect as possible so he couldn’t reject it. Not that he’d deliberately reject anything that Em had made, but this way he really couldn’t say no.

Four hours and a “thank you SO much, Grace” voice note later, the apartment smelled like glory and good enough to eat the second you walked in. Em was never one who would pat herself on the back and say she’d done something really good, but even she had to admit it smelled good. She was more than proud of herself when she lifted the lid of the Dutch oven to see how the tomato sauce was bubbling around the chicken thighs. She grinned again when she took one final look at the way she’d set the table. The little bouquet Dan had bought her the day before, two candles in her favourite holders, a floral tablecloth and one of Dan’s red wines decanted into the stupid shoey decanter he was so proud of and waiting to be poured.

She’d thought about changing her clothes, putting on a cute dress and heels to make herself look good. But Dan didn’t want all the fuss. He loved seeing his girl in his clothes, so the ancient Ric3 tee from their first run and pair of his boxers stayed on. Plus, the outfit showed most of her tattoos which would make him happier. Her phone buzzed and she picked it up to see his text.

On my way back, half an hour?

Don’t stop anywhere just get home. I love you.

He was probably thinking about stopping to pick up dinner for her, considering his meal was in their fridge. Em used it as the moment to start cooking the quinoa, her one concession to the hated meal plan instead of the pasta or roast potatoes Grace usually cooked. Her text worked, because twenty minutes later she could hear his key in the door.

“Baby, I’m home,” Dan called as the front door closed, Em leaving the kitchen to welcome him home. There was her boy, dry and safe without flowers or takeaway. Just like she wanted him. “What’s that smell?”

“Hey Love,” Emmy smiled, hugging her husband’s waist as soon as he kicked his shoes off and hung his jacket up. Then it was a kiss on her lips and a peck to her forehead like every single time he came home. “I called your mama and she gave me another recipe. I need to say it the right way, she got me to repeat it a couple of times. Pollo alla cacciatora a cottura lenta per il mio bel ragazzo.”

She smiled brightly as she looked up at Dan’s surprised face. It wasn’t new for her to make one of Grace’s recipes, she was always in the kitchen with her in Perth. But this was a big deal, it was one Grace was careful who got to learn. It wasn’t a big deal to do - chicken, peppers, mushrooms, tomatoes - but the secret was in the seasonings and in the long, slow roasting.

“It smells like my mum’s. And my Nonna’s.”

“Well I hope it does, otherwise I really did something wrong. Your mum says hi and to call her before we go to Austin. It’s never going to taste as good as theirs but I hope you like it.”

“You did all this for me? Why?” She pulled him even tighter into a hug before leading him into the kitchen and getting him to sit down while she served their meals.

“Just because.”

“Just because? Really?”

“Does your wife really need a reason to make you dinner? You deserve something tasty. And it’s miserable outside, I wanted us to have something fun.” She put his plate in front of him, Dan reaching up to kiss her cheek.

“Does your husband need a reason to give you a kiss?”

“Not at all. Enjoy.” She watched Dan pick up his fork and actually start eating, a tiny weight off her shoulders. It was so much better than that morning.

[ovaruling]

@non-suspiciousname @junipercastor i’m not a dietician or doctor disclaimer disclaimer if you have preexisting conditions this may not be for you disclaimer disclaimer i cannot account for every human experience disclaimer disclaimer BUT the easiest way to do this is to first learn what “high fiber foods” means.

and before i begin, here’s how much fiber we more or less need via a helpful Harvard health article.

so, to recap: for women—the ones who matter to me—that’s 25g for adult women who are 50 and under. women 50 and over, that’s 21g.

and i included the extra paragraph about Metamucil etc bc that is important to note. a lot of people do think they’re getting quality daily fiber in these powders.

here’s a helpful article abt the differences between soluble and insoluble fiber. both are important in their own ways!

and just so we’re clear on the benefits of upping your fiber intake:

so!

i recommend a quick google to see the fiber content per serving of a variety of foods that i don’t have time condense here. but, like, beans are a really inexpensive way to do this (add some rice to it and you have a complete muscle-lovin’ protein btw! all the essential amino acids are covered when you combine rice and beans 🫶). beans and legumes are incredibly rich in fiber, and they’re budget-friendly, shelf-stable, and easy to make and easy to incorporate into infinite delicious possible dishes.

but your fiber can be gotten from so many different sources! (my data here is approximate from individual checking. pls allow 1-2g of fiber for margin of error in case i mistype!)

for fruits: 1 cup of blackberries OR raspberries has 8g of fiber!!!!! 1 medium apple has around 4-5g of fiber. an average banana or a serving of strawberries have 3g of fiber. an average avocado has 10g of fiber. and so forth

for grains: steel-cut oats have 5g of fiber per 1/4 cup uncooked (oats are generally rich in fiber anyway, but steel cut in particular). a slice of whole grain bread should have around 3g fiber. brown rice contains 3.5g fiber for every cooked cup. one cup of cooked quinoa (which is also a complete protein!) contains 5g of fiber. bran is almost 15g per one cup serving.

if you’ve got access to chia seeds, a 1oz serving provides 10g fiber. here’s a yummy super easy recipe for peanut butter chia pudding!!!

nuts and seeds provide a lot of fiber too. 1oz of walnuts contains nearly 2g fiber! 1oz of almonds contains 3.5g fiber. peanuts contain 2.5g fiber for 1oz. sunflower seeds are 12g per 1 cup serving (though that’s a lot of them to eat—1/4 a cup would be closer to 3g)

and my fave prunes are 12g per one cup serving. again, that’s a lot of them to eat. 1/4 of that would be 3g.

beans/legumes are king for fiber. 1 cup of cooked black beans contains 15g of fiber. 1 cup of navy beans contains around 19g of fiber. 1 cup of kidney beans contains 11g of fiber.

split peas are i think around 8g per cup when cooked? cooked broccoli is around 5g. corn is around 4g.

i could go on but i’m literally hooked up to an IV for medication rn so i’m one-handed lol i apologize for how cramped this is

but here’s a great list from the Mayo Clinic of high fiber foods and another list of 40 foods from a women’s health mag and also another from healthline, which also has a handy chart for fiber requirements for more specific age groups based on sex

and yes, there are also high-fiber cereals, but beware of the much-touted and rightly-feared ingredient of psyllium husk. it’s more or less used as a laxative and can be outright dangerous for your digestive system and is very painful if not consumed in militant moderation. ask me how i know lol. please please be careful of psyllium husk. like, for real. just stay away from it altogether imo.

sorry this is a lot of discombobulated info, but again i’m one handed at the moment. but hopefully that helps a bit! fiber is linked to longevity and good colon health and that’s what i want for women forever

EDIT: go slow with this! if you’re not used to the recommended daily intake, you will need to gradually work up to this so as not to upset your gastrointestinal system. you may otherwise find yourself in discomfort. GO SLOW. add fiber-rich foods in small portions over time to allow your body to adjust. it is well worth the patience—but don’t overload your system by eating a ton of prunes and thinking you’re doing yourself any good that way. introduce gently and in moderation until you feel comfortable with how it makes your digestion feel!

[thbstvrdthmtlbndndntn]

Sometimes I wonder about the taste of my own cooking and how it’s completely undetectable to me. Especially after cooking for someone else for so long and then cooking for just myself we would notice the culinary ruts we would get stuck in and occasionally rag on each other for it and I was always so defensive about it but then I remember how no matter the dish growing up there was an undefinable but distinct essence to any of my relatives cooking. Like no matter what aunt Sandra or grandma or my mum was making it always tasted like them and I think especially once you become a more confident cook and stop following recipes that becomes the case because you know what you like. Like I know my food will taste similar when I’m cooking for myself because I like things sour and spicy and savoury and i have a limited number of ingredients so I add the same things to get those flavours. I use a lot of rice and apple cider vinegar, lime juice, Cajun seasoning (slap ya mama), cilantro, chili flakes, hot sauce and herbes salees. Even when I’m cooking from a recipe I typically add one or more of those things because that’s what I want out of my food. And I was thinking about this today because I got home from walking all over town and the farmers market and needed an easy dinner — but I also was craving vegetables and had stuff to use up. I was originally going to do canned tomato soup and a grilled cheese but as I look at my fridge it evolves into an abomination I know will be delicious to me and probably brutal to anyone else.

Here’s what I did and why it would up taking 30 minutes instead of 10: sautéed green onions, Chiles, Napa cabbage, and fresh tomato in a pot, added frozen broccoli, a cooked tandoori chicken burger (chopped), a can of tomato soup and two and a half cans of water. Brought to a boil and added a box of the KFC-branded Kraft dinner (Mac and cheese for non-Canadians). Cooked five minutes, then took off the heat and added milk, lots of pepper, some thawed frozen peas, and the flavour pouch. Served with air fried cheese toast on quinoa bread from t&t. It tasted very much like a childhood meal in some ways but also like a classic “me” meal… taking two convent products and making them so complicated it probably would’ve had the same result just to make it from scratch. But I liked it and I was happy with it and I will have the leftovers for lunch tomorrow and those will make me happy as well.

I don’t know why I wanted to write so much tonight but I guess being alone in a new place again just a year after I moved out from my life with the ex that shaped my entire twenties I am having a lot of thoughts about how I build my life and how I become who I am as a person. I was supposed to go see the mountain goats next weekend but my boyfriend’s grandma died and I decided to fly to Newfoundland instead. Sometimes doing the right thing is the easiest thing in the world. Meanwhile I’ll lose my mind over sending a simple non-confrontational email. Things are hard, and they’re good.

[dailyveganmeal]

Craving something sweet, crunchy, and indulgent? 🍫🥜

These Chocolate Peanut Butter Quinoa Cups are a no-bake, vegan dream! Crispy quinoa adds the perfect crunch to rich, dairy-free chocolate and creamy peanut butter. 😍 Not only are they super easy to make, but they’re also a healthier way to satisfy those dessert cravings.

Whether you need a quick snack or a post-dinner treat, these cups have got you covered. Plus, they’re totally customizable—add your favorite nut butter or sprinkle some sea salt on top for an extra flavor kick. ✨

Want to try them out? Here’s the full recipe: Chocolate Peanut Butter Quinoa Cups

Let me know if you make them, I’d love to hear how they turn out! 💚

#VeganRecipes #NoBake #ChocolatePeanutButter #VeganDessert #HealthySnacks #QuinoaCups

[sunlitrecipes]

How to Prepare a Refreshing Bean Salad with Basil

[vulpine111]

Seeing as how I had COVID last year, I decided to start research on how it interacts with fibromyalgia. I'm going to look up food suggestions for fibromyalgia, boosting immunity, weight loss, etc.

I already found out a muscle relaxer is coming out soon. It's called "Tonmya" and will be available sometime in 2025. I am also going to ask to go back on lipitor for my cholesterol. I want my heart health to stay decent.

I know apples and salad (arugula and spinach) are already on my next grocery list. I almost forgot to add yogurt or kefir again. I have plenty of black beans, rice, etc. to use up too. I would like to use kidney beans, pecans, and more beets in some of my recipes because they contain antioxidants.

Oatmeal is still a healthy choice here and there. I'll get a few avocados to go in smoothies, tacos, or whatever. Squash and cauliflower aren't bad vegetables for this either. Same with okra and asparagus.

Salmon and goat cheese are healing for my set of issues too. I can't go wrong with a bag of oranges and some orange juice, cranberry juice, and such. I would also love to somehow afford spirulina, echinacea, oregano, and bacopa supplements.

Broccoli, red bell peppers, and garlic might make a nice dish with rice or quinoa. Chicken and quinoa with some eggs might be another filling but healthy meal. Papaya and kiwi are also healthy. Same with cottage cheese and tofu.

Within regards to pain? I was still interested in a legal ketamine program like MindBloom or something, but it's just...so expensive. I was thinking of bringing it up in therapy after I heal from my hysterectomy. Maybe my treatment team has ideas how I can afford infusions or at least troches.

As for grief, I want to try violet, rose, and motherwort tea with lots of cinnamon, cardamom, and rosemary in it. Lemon balm, elderflower, etc. are also delicious sounding. Mint tea in copious amounts would improve my ability to ward off additional COVID infections.

[manicallyrhapsodical]

a stone left unturned

when i get into something, i get into something. i am not someone who partly commits. whether that’s a good or bad thing is yet to be decided.

when i decide on a new hobby, everything is swallowed up in becoming the best i can be. when i want to try out watercolor, i’m not satisfied with doing it for the pleasure of doing something artistic and letting my mind wander. i am constantly thinking about how to do it so well that people think i’m an artistic prodigy and whether or not i should be switching majors. when i begin listening to a new artist, i read every article about them, every interview with them, and every gossip thread on reddit, twitter, and facebook. i know their blood type, every detail of their published life, and the lyrics for every song they’ve ever thought about releasing. when i find a new recipe i enjoy, i won’t eat anything besides that for at least 3 weeks. i become the cucumber quinoa and let it consume every part of me.

but just like that, it always ends. one day, without warning, i will become totally and wholly sick or bored of whatever it was i spent weeks obsessing over. i won’t touch quinoa for months until i remember the recipe i once so dearly loved. i’m bored of my new favorite artist, and they get relegated to the bottom of my playlists and skipped over because i’m so sick of listening to their music. i stopped doing watercolor because it takes so long to get set up and done, doesn’t it? why is that? why can’t i commit to a simple hobby or liking? why must everything be accomplished in extremes?

i’m not sure. i’ve examined this behavior several times, but i wonder if i’ve ever examined it enough. while i do tend to be overly introspective and critical of my behaviors and character make-up, there are some things i’m willing to leave alone for the moment being. maybe one day i’ll examine this behavior more closely, but a stone will be left unturned for now.

[culinary-vagabond]

Recipe off the List: Overnight Three-Grain Porridge from Vegan for Everybody

Having 'overnight' in the title of the recipe really helped me remember to start this one the night before, which in turned helped me remember to start the bienenstich cake the night before too. (The bienenstich cake is the next write up.) I appreciate that America's Test Kitchen!

Unfortunately, while grocery shopping in prep for the week I was making this, Partner wasn't able to find one of the three grains the recipe calls for, the amaranth. We debated between upping the other two grains (millet and quinoa) but in the end decided to substitute in some sorghum we had in the pantry. It was for another project. We have a lot of unusual (for an American) grains and flours between occasionally baking & cooking gluten-free and my crazy recipe list.

The other substitution I made was using cow's milk instead of the oat milk called for. We're not vegan and the oat milk would go bad around here before we used it up if we bought it for this recipe. And we consider food waste worse than trying a substitution the first time cooking a recipe.

So, with those caveats, how'd it turn out?

Well, I hoped (before reading through the recipe) that it'd cook overnight. But it's actually a 'soak in water you brought to a boil' overnight step, then add the milk and spices and cook until it turns thick. Please note, I did add the recipe to the list to try after reading that.

This may have been that I was using cow's milk instead of oat milk or that I and my family like things thicker than the recipe assumed, but it did NOT take 8 to 10 minutes simmering to thicken, as the recipe claimed. More like 20 to 30.

Okay, but how was the taste??

Well, it wasn't to the Kiddo's taste (which they didn't want to tell me because it was my birthday. Sweetheart.) Partner and I thought it was a perfectly adequate vehicle for toppings. If I'm going to make a vehicle for toppings, I'm going to make something in a slow cooker that I do not meet to monitor on the stove in the morning. Like congee.

It wasn't bad. Just...decent.

Recipe: Ditch

[campushealthtoday]

How to Eat Healthy When You're Busy as a Student

We get it—life as a student can be hectic. Between classes, assignments, and social life, it’s tempting to live on instant noodles and energy drinks. But guess what? Eating healthy doesn’t have to be hard or time-consuming. Here’s how you can fuel your brain and body without breaking the bank or your schedule.

1. Meal Prep Is Your Bestie

Take a couple of hours on the weekend to meal prep. Make a big batch of rice, pasta, or quinoa, and cook some chicken, tofu, or beans. Chop veggies and store them in containers. That way, you’ve got all the building blocks for quick meals throughout the week.

Pro Tip: Invest in some good reusable containers. They’ll save your life (and the planet).

2. Snacks, But Make Them Smart

Stock up on grab-and-go snacks that won’t leave you in a sugar coma. Think nuts, trail mix, fruit, yogurt, or granola bars. Keep them in your bag so you’re not tempted to hit the vending machine during a 3 p.m. crash.

3. Master the One-Pan Wonder

When time is tight, whip up a one-pan meal. Toss veggies, a protein, and some spices onto a baking sheet and roast everything. Boom—dinner in 30 minutes with zero fancy skills needed.

Easy Combos:

Chicken + broccoli + sweet potato + olive oil & garlic.

Tofu + bell peppers + soy sauce & sesame seeds.

4. Hack Your Breakfast

Mornings are chaotic, but skipping breakfast is a bad idea. Try overnight oats (just oats, milk, and toppings in a jar overnight), smoothies, or even a quick banana with peanut butter.

5. Hydrate, Hydrate, Hydrate

It’s easy to forget water when you’re running around all day. Get a big water bottle and take it everywhere. Staying hydrated keeps your energy up and your mind sharp.

6. Don’t Fear the Frozen Aisle

Frozen fruits and veggies are lifesavers. They’re just as nutritious as fresh ones and way more convenient. Toss frozen spinach into your pasta or frozen berries into your yogurt for an instant health boost.

7. Treat Yo’ Self (In Moderation)

It’s okay to have pizza or chocolate sometimes—balance is key. The goal is to make healthy eating a habit, not a punishment.

8. Learn Some Basic Recipes

You don’t need to be a chef. Just learn a handful of easy recipes, like stir-fry, pasta, or a hearty salad. You’ll save money and eat better.

9. Don’t Skip Meals

Skipping meals messes with your energy and focus. Even if you’re super busy, grab something simple, like a piece of fruit or a handful of nuts.

Final Thoughts

Eating healthy as a busy student isn’t about perfection—it’s about making small, manageable changes. Start with one or two tips from this list and build from there. Your future self (and your grades) will thank you!

Got any go-to student-friendly recipes? Drop them in the comments! 🍎

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Get creative with veggie burgers

Check out my latest column

The unofficial start of summer passed last weekend, which means grilling season has begun, at least it has here in the Northeast.

Baked Falafel Burgers. You’ll be amazed at how vibrant the flavors are, how the parsley and lemon shine through. (Photo by Evi Abeler)

A juicy hamburger, a perfectly cooked steak, ribs, BBQ chicken or grilled hot dogs come to mind most often when one thinks of grilling or barbecue. However, if you have guests who are vegetarian or vegan, these menu items simply won’t do. A mass-produced packaged veggie burger is what most of us think is all that’s available to serve them.

With plant-based diets on the rise, we need to be creative in what to offer at a barbecue get-together. There are freshly made options available at the ready food counter at markets, and there is a bounty of delectable recipes to prepare at home.

As I have been trying to incorporate more vegetables in my diet, when dining out, trying chef-driven innovative varieties of veggie burgers is part of the fun. Those that don’t make the mark are when the restaurant purchases them ready-made and frozen. The times I have really enjoyed one, the chef put creative thought into the dish.

I am always on the lookout for tasty recipes for veggie burgers. When I saw the front cover of “Veggie Burgers Every Which Way: Fresh, Flavorful & Healthy Plant-Based Burgers” by Lucas Volger (2023, The Experiment, $25.95), I got hungry looking at the beautiful and hearty burger.

What also caught my attention was the back cover that says, “Veggie burgers for veggie lovers and curious carnivores alike.”

In his preface the author writes, “I’ve never been very excited about a veggie burger that tastes like meat. My perspective in this book was, and continues to be, that veggie burgers should be creative expressions of vegetables.”

Interestingly, the vegans I know are not interested nor excited about Beyond or Impossible burgers because they, too, aren’t looking for the texture and taste of  meat. On the other hand, there are carnivores that choose to go meatless every so often and replace a meat burger with something that closely replicates it.

Once considered a hippie food … where did the creation begin? As with most food items or dishes, there are a few claims as to its founding. There’s one that was mentioned several times in my research.

It was in London in 1982 when Gregory Sams, a nutritionist, invented the first commercially made veggie burger he called VegeBurger. It was a dry mix packet. Fast-forward several decades, and the humble veggie burger has been elevated.

Volger’s book, with unique, delicious recipes tailored to a variety of diets (over half are vegan and/or gluten free), will excite each palate and suit every craving at this summer’s barbecues. The book is all-encompassing, with chapters on bean and grain burgers; vegetable burgers; tofu, seitan and TVP burgers; burger buns; sides; salads and fries; condiments and toppings. Volger also shares his universally fail-safe cooking methods.

So, move over freezer patties and faux meats and welcome Baked Falafel Burgers (recipe below); Spicy Peanut and Carrot Burgers (recipe below); Quinoa, Red Bean and Walnut Burgers (recipe at  https://bit.ly/3Vipgo4); Sesame Sweet Potato and Cabbage Burgers; Corn Burgers With Sun-Dried Tomatoes and Goat Cheese; Tofu and Chard Burgers; and Tortilla-Crusted Stuffed Portobello Burgers.

Baked Falafel Burgers

Vegan, gluten free

Makes four 4-inch burgers

The headnote says: “In this falafel method, the chickpeas are soaked overnight but not cooked. (If we were deep-frying the burgers rather than baking them, this would be the traditional falafel method.) Store-bought falafel mixes — many of which are wonderful — use ground, unsoaked dried beans, but I find that the soaking makes for a significantly less dense, more tender falafel. The mixture is a bit more delicate than other burgers in this book, but you’ll be amazed at how vibrant the flavors are, how the parsley and lemon shine through. Serve with Cucumber Yogurt Sauce, Tahini Yogurt Sauce or plain tahini along with a squirt of sriracha, as a nod to the street food that fed me throughout my college years. Unfortunately, cooked chickpeas will not work in this recipe; there will be too much liquid and the burgers will fall apart as they cook.”

Ingredients:

1 cup dried chickpeas, rinsed thoroughly

1 onion, roughly chopped

2 garlic cloves

½ cup roughly chopped fresh parsley

Zest of 1 lemon plus juice of ½

1 tablespoon toasted cumin seeds

½ teaspoon baking soda (GF)

¾ teaspoon salt

½ teaspoon freshly ground black pepper

¼ teaspoon cayenne pepper

1 tablespoon chickpea or all-purpose flour, if needed

Olive oil, for greasing

Directions:

Cover the chickpeas with 4 to 5 inches of water in a bowl and let stand for 24 hours. Drain thoroughly. Preheat the oven to 400 degrees.

Combine the chickpeas, onion, garlic, parsley, lemon zest and juice, cumin, baking soda, salt, pepper and cayenne in a food processor. Pulse until coarsely combined. If the mixture is struggling to come together, add a bit of water, but no more than 2 tablespoons. (The burgers will fall apart when cooking if there’s too much liquid.) If water is added, stir in the chickpea flour. Adjust seasonings. Shape into 6 patties, about 1/3 cup each. It will be a fairly wet dough.

Liberally oil a baking sheet. Transfer the patties to the baking sheet and place in the oven. Bake for 15 to 20 minutes, flipping them once halfway through, until golden and firm. Serve warm.

Spicy Peanut and Carrot Burgers. Peanut butter and a few fragrant aromatics serve to amplify and enhance the carrot, making this another one of those veggie burgers that’s all about the vegetables. (Photo by Christina Heaston)

Spicy Peanut and Carrot Burgers

Makes four 6-inch burgers

The headnote says: “This recipe helped me realize that coarsely shredding hardy vegetables, like carrots, is the secret to creating a vegetable-centric veggie burger — it preserves more of a vegetable’s texture than, say, roasting and puréeing it, and moreover it gives an interesting and varied texture to the finished burger. Peanut butter and a few fragrant aromatics serve to amplify and enhance the carrot, making this another one of those veggie burgers that’s all about the vegetables. A natural peanut butter will deliver a clean peanut flavor, whereas a processed one that has added sugar will be kind of cloying here. I love these paired with a zesty cabbage slaw or some shredded cabbage that’s tossed with a bit of salt and lime juice.”

Ingredients:

3 tablespoons olive oil

4 scallions, green and white parts, thinly sliced

3 garlic cloves, minced

1 tablespoon finely grated fresh ginger

1 serrano chile pepper, finely chopped (and seeded, if desired)

4 cups grated carrots (about 8 medium carrots)

1 teaspoon salt

1 teaspoon ground coriander

¾ teaspoon ground turmeric

½ teaspoon ground cinnamon

1 egg

2 tablespoons natural peanut butter

Zest of 1 lime and juice of ½

¼ cup roughly chopped cilantro

½ cup panko or coarse bread crumbs

Directions:

Heat 1 tablespoon of the oil in a large, lidded sauté pan over medium heat. Add the scallions and cook until they just begin to soften, about 2 minutes. Add the garlic, ginger, and chile and stir for 30 seconds, until fragrant. Stir in the carrots, salt, coriander, turmeric, and cinnamon. Cover and cook for 6 to 8 minutes, until the carrots are soft but not mushy.

In a mixing bowl, whisk together the egg, peanut butter, lime zest and juice. Stir in the carrot mixture and the cilantro. Fold in the panko. Let stand for about 10 minutes, so the panko soaks up some of the moisture. Adjust seasonings. Shape into 4 patties, about 1/3 cup each.

To cook, warm a wide skillet over medium heat, then add the remaining oil. Add as many burgers as will fit comfortably without crowding the pan (usually 3 burgers will fit into a 10-inch, and cook until browned and crisped on the bottom, 5 to 7 minutes, then flip and repeat on the other side. The burgers will firm up a bit as they cook, and further once they’re removed from the heat and have cooled slightly. Serve warm.

Watermelon and Citrus Salad. Make this salad when watermelon is at its peak, sugar-sweet and juicy. (Photo by Evi Abeler)

Watermelon and Citrus Salad

Vegan, gluten free

Makes 4 servings

The headnote says: “Make this salad when watermelon is at its peak, sugar-sweet and juicy. I prefer basil to the fresh mint typically used in watermelon salad, but feel free to use mint instead.”

Ingredients:

Vinaigrette:

¼ cup fresh orange juice

Juice of 1 lime

1 tablespoon red or white wine vinegar

Mustard

1 shallot, sliced into rings

¼ teaspoon salt

¼ teaspoon ground white pepper

Directions:

To make the vinaigrette, combine the orange juice, lime juice, vinegar, mustard, shallot, salt and pepper in a small bowl or jar. Let stand for 10 minutes.

Salad:

2 oranges

6 cups watermelon, cut into 1-inch cubes

¾ cup thinly sliced fresh basil

½ cup toasted sliced or slivered almonds

½ cup crumbled feta cheese (optional)

Olive oil, for drizzling

Directions:

Slice off the top and bottom ends of the oranges and place the flat bottom on a cutting board. With a sharp chef ’s knife, cut off the peel in strips all the way around the orange, following the curve of the fruit. Slice the oranges into ¼-inch-thick rounds.

Arrange the watermelon and orange over a platter, then drizzle with the vinaigrette. Just before serving, garnish with the basil, almonds and feta cheese, if using, and drizzle with olive oil.

Recipes from “Veggie Burgers Every Which Way, Second Edition: Fresh, Flavorful, and Healthy Plant-Based Burgers — Plus Toppings, Sides, Buns, and More” by Lukas Volger, 2010, 2023. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. Website: theexperimentpublishing.com.

Stephen Fries is professor emeritus and former coordinator of the Hospitality Management Programs at Gateway Community College in New Haven, Conn. He has been a food and culinary travel columnist for the past 16 years and is co-founder of and host of “Worth Tasting,” a culinary walking tour of downtown New Haven. He is a board member of the International Association of Culinary Professionals. Email him at Stephen@stephenfries.com. For more, go to stephenfries.com.