Spaghetti Squash Rocks

Where have you been all my life? Can't believe it's taken this long to discover spaghetti squash--yes, exactly, as it sounds--a perfect vegetable imitation of the favorite pasta. If you are trying to cut carbs for whatever reason, you have yourself here one awesome substitute. I know there will be skeptics, but man...am I grateful for the dietician at the hospital I work at for demonstrating this awesome addition to my food groups!

Pair this easy-to-make vegetable with a little parmesan, butter, salt and pepper, and you are set to go with a simple comfort food meal by itself; or, throw in a marinara sauce with meatballs from Spaghetti & Meatballs or Meatball Minis blog posts from the early days.

This vegetable is cheap and literally made with no skill all while being delicious, satisfying and good for you. Worth considering for any college student looking to make the most of their meal and summer cash!

Spaghetti Squash Rocks

Equipment:
Baking Pyrex or 
Baking Sheet with Rim

Ingredients:
Large spaghetti squash, halved and seeded
1/2 cup water

Parmesan
Butter
Salt & Pepper

Other Options:
Marinara Sauce
Pomodoro Sauce
Meatballs (from the Spaghetti & Meatballs)

Instructions:
1. Wash hands and preheat oven 350F degrees.
2. Halve the squash and use a spoon to remove the pulp and seeds.

3. In a large baking dish, turn the halves upside down and pour 1/2 cup of water into dish.

4. Bake 25-30 minute until tender. Set aside until you can handle halves.
5. Use a fork to start scraping the inside of the squash...voila...a bowl of spaghetti. 
6. Toss in a little butter or olive oil with parmesan.
7. Salt & pepper to taste.

8. If you have marinara sauce or pomodoro sauce (super easy) have frozen some of the meatballs--add them for a simple, easy lunch! 

I got 4 nice servings out this one squash! Simple does it sometimes!

Bulgur Salad 4 College Cooking

Resourcefulness--a skill you must have if you are limited on funds and income, ie college students or low-income families dependent on SNAP dollars or other government supplementation or just a small paycheck!

Finding foods that are nourishing and filling while easy to store (and/or easy to make) can be a HUGE challenge!! What do you do if all you have is a room...not even a hot plate or other basic cooking utensils? How do you even begin to think of eating well? Eating healthy? 

A fantastic ingredient that can fulfill many of these functions is...BULGUR WHEAT! It is cheap, made in 15-20 minutes, provides volume and nutrition; and finally, has endless variations limited only by the creativity of your mind! 

This recipe functions as a meal or an awesome side dish. Make it sweet or savory! Whatever you do, make this a regular during the week, and experiment! If you lack some of the ingredients for the salad (dried fruits and nuts can be expensive) or dressing...that is optional as well, and the salad can be eaten with a drizzle of oil and lemon juice...but if possible, try this with the apple vinaigrette!

(Adapted from Healthy Lives Healthy Kitchens Conference by combining a couple of recipes into a merger of my own)

Bulgur Salad 4 College Cooking

Equipment:
Large Mixing Bowl
Chopping Board
Knife

Ingredients:

2 cups bulgur wheat, light colored
1 tsp of kosher salt
Boiling water to cover bulgur wheat approximately 1/4"

Dressing / Vinaigrette:
1 medium apple (honey crisp, red delicious), finely diced
1/3 cup fresh lemon juice
2 Tbls orange juice
1 Tbls red wine vinegar
1 Tbls olive oil
3 Tbls vegetable / canola oil
3 Tbls honey
1 tsp salt
1-2 tsp mint, finely chopped (optional)

Add-Ons / Flavor Bombs:
1/2 cup dried cherries and/or cranberries and/or currants (or fresh seasonal fruits)
1/2 cup dried apricots and/or dates and/or golden raisins
1/2 cup green onions, sliced to greens
1 cup fresh pomegranate seeds
(make sure you seed them yourself by cutting in half and pounding the peel with a knife to loosen seeds into a bowl)
1 cup feta, diced
1 cup toasted nuts (cashews, pine nuts, hazelnuts, walnuts, pistachios)

Instructions:
1. Wash your hands.
2. Combine bulgur wheat, salt, and boiling water into a large bowl.
3. Set aside x 20 minutes until tender and almost all of water is absorbed. Drain.

4. Combine apples, juices, vinegar, oils, salt, honey, and mint in a shaker or whisk in a medium bowl.
5. Add in flavor bombs, i.e. chopped dried fruits, green onions, feta.

6. Toss with dressing before serving.

7. Finish off with toasted nuts and another sprinkle of mint.

Turkey Tacos Stretched 4 College Cooking

It is tremendously sobering to realize what it means to be living below the poverty level and trying to make ends meet on a minimum wage income! Dollars that are supposed to supplement families' or couples' struggling in this area are allotted $28 dollars per week per person towards groceries--that is, if you qualify, i.e. $1500.00 combined Gross (not Net) income of 2 people AND you may not own any assets AND you must rent an apartment, house or room!!

Just think about this! What if you don't work? That's it! That is your grocery budget!

How would you survive on $28 per person each week? Very challenging! 

In an attempt to raise my own awareness on some of these poverty and hunger situations in the US, I attended a conference focused on 'Cooking On A Very Tight Budget', which basically addresses how to create nutritious, healthy, satisfying, and cheap meals to fit that very budget of $28 per person per week.

The recipe below highlights one such recipe that stretches your protein/meat (the most expensive ingredient in a grocery budget) without sacrificing value or nutrition. It is intended as a taco meat option, but can also be used as a turkey chili or filling for a burrito! I simplified the process by simply adding store-bought Taco Seasoning in case you don't have the spices! 

You should have enough food for several meals, or to share, or to save in the freezer! Easily!

(Adapted from Healthy Lives Healthy Kitchens Conference & Share Our Strength / Cooking Matters)

Turkey Tacos

Cost: $12.50 Total

8 Servings @ $1.59 / serving

Equipment:

Large non-stick skillet

Can opener

Sieve 

Grater

Ingredients:

1 lb ground turkey

1 carrot, grated

1 small sweet potato, grated

1 can black beans, drained and rinsed (or kidney, pinto, white beans)

1 can diced tomatoes with juice

1 packet Taco Seasoning

Salt & Pepper to taste

Add-ons:

16 Taco Shells or Tortillas

8 oz Cheddar Cheese, grated

1/2 ice berg lettuce, chopped

Tomato, diced 

Instructions:

1. Wash your hands.

2. Prep all of your ingredients: 

• Grate carrot and sweet potato
• Drain and rinse black beans
• Have canned tomatoes ready with juices
• Grate cheddar
• Shred lettuce and dice fresh tomato
• Small jalapeño, grated

3. In a large skillet, heat 1-2 tsp of olive oil and brown turkey meat.

4. Add grated carrot and sweet potato.

5. Add beans and canned tomatoes.

6. Add seasoning packet and 1/2 cup water.

7. Adjust salt & pepper.

8. Simmer until thickens x 10-15 minutes.

9. Heat your tacos or tortillas, or make a salad.

10. Set the table and assemble with cheddar, lettuce, and tomato in a taco or tortilla!