Salad For Supper: Blueberry Feta Tabboulleh

Summer is on its' way! For many of you, it's graduation and new beginnings while others are simply packing up for summer break, vacay, maybe some travel, and/or summer jobs...hopefully! 

However, if you are not headed home; or, you are staying in your off-campus pod or shared apartment, eating will remain something to consider in terms of cost, preparation and taste. The cheapest way to reduce your food bill is to prep in bulk and minimize meats--think Easy Fried Rice, using grains like bulgur or couscous, or using pastas which are cheap, but combine with veggies and proteins for some simple one-dish, nutritious meals for little effort!

Plus, summer markets will make variety a breeze when using grains because you can have savory or a touch of sweet or both! Combinations are endless so that tastebuds don't fatigue on the same thing night after night!

Cooking Light has published some great ideas recently with two and three combinations to drool over. Here is one to satisfy a meal, make as a side dish, or take to a dinner without breaking the bank or your appetite.

If you already love salads or you are trying to go meatless, this grain will become your best friend!

Blueberry-Feta Tabbouleh with Mint Vinaigrette

Equipment:
Mixing Bowl
Nutri-Bullet (or protein shaker, but you will need to chop mint finely)

Ingredients:
1 cup boiling water
1 cup cracked bulgur wheat

Dressing:
1/2-3/4 cup mint leaves
1/3 cup virgin olive oil
1 1/2 Tbls lemon juice
3/4 tsp of kosher salt
Black pepper

Add-Ins:
1 1/2 cups cucumber
1 1/4 cups blueberries
3/4 cup red onion, thinly and vertically sliced 
2 oz feta cheese crumbled

Instructions:
1. Wash your hands.
2. Combine boiling water and cracked bulgur in mixing bowl. Let stand covered x 25 minutes.

3. Place dressing ingredients into blender. If no blender, chop mint fine.

4. Prep your cucumber and onion.

5. Fluff your bulgur wheat.
6. Add blueberries, cucumber, onion, and feta. Toss to combine with dressing.

7. Adjust with lemon juice / salt and pepper to your taste.

Add this to any meal, grilled meats, or simply eat as a mid-day snack. 

Eat good food!

A Dollar In My Wallet: Baked Potatoes

Sometimes you get to the end of the month, the week, your paycheck or budget with little to spare---you all know what I mean, right? It happens to all of us. And nothing is worse than trying to scrape by on fake Mac 'N Cheese or Ramen and canned food--been there as well, right?

One solution for these situations is using pantry foods--grains, legumes, and root vegetables, to keep your stomach from growling while providing calories, fiber, vitamins--take for example the infamous, ever-popular, American baked potato or the sweet potato. They cost pennies and can pretty much be combined with anything to make a satisfying, cheap, and nutritious meal for any starving college student strapped on breadcrumbs and cash!

Baking potatoes are especially versatile: use leftovers from meals, roast a few veggies, make them healthy with cottage cheese and salsa, or sprinkle with cheese! Want something less savory, heat up a sweet potato instead, and sprinkle with cinnamon or brown sugar! 

On top of this, baked potatoes or sweet potatoes require practically no equipment and no skills unless you do not know how to push buttons or open a carton of cottage cheese!  When money is tight, know some easy solutions to remain well-fed--try this one tonight!

Cost: $1-2 / serving

A Dollar In My Wallet: Baked Potatoes

Equipment:

Microwave

Ingredients:

Baking (or Sweet Potatoes),pierced

Add-Ons /Options (to increase flavor and nutrition):

--Roasted or steamed broccoli with sharp cheddar
--Cottage Cheese plain or with tomato salsa

--Greek yoghurt and chives

--Crumbled bacon, cheddar & low-fat sour cream

--leftover mushroom(s) sauce

--leftover mongolian beef
--use the last slice of deli ham and melt some cheese to throw on top

--try it

Instructions:

1. Wash your hands.

2. Wash the potatoes and pierce all around with a fork or knife.

3. Microwave Time: (depends on size):

---larger potatoes approx 8-12 min HIGH

---small to medium 5-10 min HIGH

---will also depend on your microwave model…just make sure potato is cooked tender

(you can use a standard oven, but it will cost you valuable time):
---wrap in foil and bake for 1-1 1/4 hours at 400F degrees
---unwrap, brush with oil, and bake another 10-15 minutes at 450-500F degrees
---smaller potatoes may need less, but timely nonetheless
---yes…tedious!

4. See what's in the fridge, be creative, and prep your toppings. 

5. Start layering and dig in! Or just use butter, salt, and pepper.

Butter / Salt / Pepper

Cottage Cheese (protein, calcium) / Salsa

Shredded Sharp Cheddar (ends of various cheeses) / Roasted Broccoli (leftover)