This week we interviewed nutritionist Melanie Brede from the Elson Student Health Center here at the University of Virginia. Here is her helpful advice! Our final question was collaboration from Melanie and one of her colleaguesAmy Chestnutt with the Eating Disorders Education Initiative at the UVA Women’s Center.
Sautéed vegetables can be a great addition to rice, pasta, wraps, salads, meat dishes or even by themselves! They can also be very healthy and flavorful if you use olive oil as opposed to butter or vegetable oil. This is a simple recipe that only takes a few steps, but be sure to use appropriate kitchen tools! A shallow frying pan works best so there is more surface area for the vegetables to brown, and a wooden spoon or spatula is all you need to turn your sautéed ingredients.
Cost per meal: $9.77
Cost per serving: $1.96
Prep time: 40 minutes
Estimated Calories: 256
Pad thai is a restaurant favorite but with this simple and inexpensive recipe you can customize it however you like! It also has significantly lower sodium than restaurant or pre-made versions of pad thai. The original recipe from Big Girls Small Kitchen was adapted by doubling the recipe and adding shrimp for protein. I bought the shrimp, rice noodle, fish sauce, oyster sauce, and bean sprouts at a small independent Asian supermarket. Prices are significantly lower and there is much more variety at local ethnic supermarkets compared to mainstream grocery stores.
Three ingredients, one bottle and you’ve got your own homemade balsamic vinaigrette. This is much healthier than what you’d find in the grocery store and it will dress approximately four salads! Spruce up your lettuce or dip some sliced raw veggies in it. I love sliced apples and carrots with a balsamic drizzle, it’s the epitome of sweet and salty!
Fresh herbs are versatile ingredients in the kitchen as they are often very important to achieve a flavorful dish. Dried herbs are always available in the spice section, but here we are going to touch on some tips for fresh herb upkeep so that you don’t waste money on a fairly common and costly ingredient.
Cost per meal: $9.57
Cost per serving: $1.06
Prep time: 60 minutes
Estimated Calories: 301
Brunch is a fantastic meal for college students, it’s always a social activity and will double as breakfast and lunch! I named this casserole the Shamrock Egg Bake with Turkey Sausage because of it’s green and gold color, and it’s perfect for spring time! Unlike most breakfast casseroles this one does not need to be prepared a day ahead for the bread to absorb the egg. You can also serve this as a “breakfast for dinner” meal and refrigerate the leftovers! I adapted the original recipe from Taste of Home by adding turkey sausage for additional protein to make this a complete meal.