Stance: Studies on the Family

Brigham Young University Student Journal

Category: Food & Culture (page 1 of 5)

Easy Plant-Based Meals That Won’t Break the Bank

quinoa-1822176

Meal planning, right? We’ve all been there. Finding healthy, easy, and relatively inexpensive meal ideas isn’t for the faint of heart. As a vegan and gluten and soy free college student, I’ve come to find this out first hand!

Here are a couple of general principles I follow to keep my meals as cheap as possible:

 

  • Shop out of bulk bins as much as possible. Often items cost much, much less this way. Buying out of bulk bins is especially convenient when buying some ingredients for a new recipe that you don’t have on hand already. You can get just the amount you need, and then next time (if the recipe turns out, that is) you can stock up if you choose.That keeps the trial and error process of finding go-to meals as cost effective as possible. Some of the best bulk bins I’ve found are at Winco and Sprouts.

 

  • Use dried spices instead of fresh ones. Whether a spice is dried or fresh when it goes into a recipe often doesn’t significantly, if at all, alter the taste of the recipe. Buying dried spices can be cheaper and much more convenient. I don’t know about you, but when I have bought fresh spices here and there, I use a tiny little bit and then the rest goes to waste. Also, the jars of dried spices often have equivalency information so you can be sure you’re putting the right amount into your recipe.

Luckily, I have found a few good recipes that vegans and non-vegans alike have enjoyed, so hopefully some of these will ease the struggle for you just a bit. Besides being delicious, each of these recipes and meal ideas is also healthy AND easy AND relatively inexpensive. Three for three. The following are five recipes that I hope will be beneficial to you and your family:

 

Lentil Brown Rice Salad

This is a family favorite that makes a nice, light spring or summer meal when paired with a fresh green salad, cooked veggies, grilled or baked chicken if you aren’t vegetarian, or even grilled tofu if you are vegetarian. I’ve even eaten this as a stand-alone lunch before.

1 ½  cups cooked brown rice (cooked in veggie broth)

1 cup cooked lentils*, cooled

1 cup diced fresh tomatoes

⅓ cup sliced green onions, including tops

1 Tbsp snipped fresh parsley

2 Tbsp red wine vinegar

1 Tbsp olive oil

1 ½ tsp fresh lime juice

1 clove garlic, minced

1 tsp Dijon mustard

¼ tsp ground black pepper

Combine rice, lentils, tomatoes, onions, and parsley in medium bowl. Whisk remaining ingredients in small bowl; add to rice mixture and toss. Chill. Makes 4 servings.

*To cook lentils, combine ½ cup dry lentils with 1 cup water in saucepan. Bring to a boil; reduce heat, cover, and simmer 15 to 20 minutes or until lentils are tender. Drain.

 

Quinoa and Black Bean Salad

Another family favorite! Quinoa is packed with nutrition and is a complete protein by itself, so this salad can be a well-rounded meal by itself since it contains unrefined carbs, protein, vegetables, and a little healthy fat. Again, this can be paired with salad, other veggies, lean meat or tofu, or eaten by itself.

1 cup raw quinoa

1 ¾ cups water or veggie broth

2 Tbsp olive oil, divided

1 tsp grated lime zest

1 Tbsp fresh lime juice

1 (15 oz.) can black beans, drained and rinsed

¼-½ cup diced red bell pepper

¼-½ cup diced cucumber

1 roma tomato, chopped

¼ cup fresh cilantro

2 green onions

⅓ tsp salt

½ tsp black pepper

In a saucepan, combine quinoa, water or broth, and 1 Tbsp of oil. Bring to a boil and simmer on low heat for 20 minutes. Fluff quinoa with a fork and let cool to room temperature.

In a small bowl, whisk together lime zest, lime juice, and 1 Tbsp oil.

Transfer the quinoa to a bowl. Add beans, bell pepper, cucumber, tomato, and chopped cilantro. Drizzle with the lime mixture and toss gently to coat.

Serve warm or chilled. Makes 4 servings and 6 cups total.

 

Baked Potatoes

A baked potato bar is a great way for families to eat together while letting family members personalize their own meals. Some of my favorite toppings as a vegan are salsa, green onions, and guacamole. For non-vegans, sour cream, cheese, and butter are some additional options. Chili or leftover chunky soup or stew are other tasty toppings. A simple green salad really compliments these well, and feel free to add meat or tofu to round out the meal, if desired.

I usually follow this aluminum foil oven baking method from “The Kitchn” website.

 

Tomato Basil Cream Pasta

Some people live on Ramen noodles their freshman year of college (and for the duration in a lot of cases– let’s be real); however, I lived on this stuff. It’s quick and easy, and you can substitute ½ to ¾ a can of plain diced tomatoes for the fresh tomato called for in the recipe for convenience. Bulk bins are a great place to look for affordable prices on cashews.You could use whole wheat or brown rice pasta to make this very healthy, or you could even swap out pasta for quinoa. Add a cooked or raw veggie on the side and you’ve got a complete, hearty, nutritionally balanced meal!

Here is the recipe.

 

Easy Vegetable Curry

This goes together so quickly and so easily! It has a very mild flavor, as far as curries go, so don’t be scared if you’re weary of strong flavors. This goes great over rice, quinoa, or even pasta. Because it’s a vegetable curry, no additional vegetables are required to make this a complete meal–bonus! As always, a side of lean meat would be a healthy addition for non-vegetarians.

Here is the recipe.

 

Happy cooking!

By Samantha Bullock

 

Family, Food and Fun: Thanksgiving Recipes

Thanksgiving is coming up and FOOD is the word. When thinking about Thanksgiving, many of us number turkey, mashed potatoes, stuffing, and pie among the many things that we are grateful for. Many of the memories that I personally have surrounding this time of year involve cooking and eating together with my family (especially my grandma’s amazing coconut cream pie).

Screen Shot 2016-11-10 at 9.13.30 AM

Isn’t it interesting how the food we eat is such a central part of our culture and identity? Traditions surrounding food can vary widely from family to family, and even wider from culture to culture. Something that does not change between cultures, however, is the fact that food brings people together. Research shows that eating together as a family can make a huge difference in having a healthy family life.

Consider using this holiday season as an excuse to take some time to eat a good meal with your family. Cook together, or even just go out to a restaurant together if cooking isn’t your style. No matter where the food comes from, eating a meal and spending time together will create memories, and bring your family emotionally closer.  Now get together and eat up!  

P.S. I thought I’d share with you two of my favorite recipes that my mom would always make during the holidays! They’re easy, inexpensive, and delicious! Bon appétit!

Frozen Cranberry Whip

1) Mix in a large bowl: 1 package whole cranberries (ground in a food processor or blender), 2 cups of sugar, and 1 small package mini marshmallows (10 oz package)

2) Cover bowl and let it sit all day or overnight Screen Shot 2016-11-10 at 9.13.24 AM

3) Later: Whip 1 pint of whipping cream until stiff. Add 3 oz cream cheese (chopped into little chunks), and 1 large can crushed pineapple (drained)

4) Mix everything together (including sugar and cranberry mixture)

5) Separate into two bread-loaf pans, cover and freeze

6) To serve: Briefly run warm around the outside of the pan to loosen frozen loaf and slice up servings

Candied Sweet Potatoes

1) Preheat oven to 400 degrees. Grease a 9×13 baking dish

2) Boil a large pot of water, add sweet potatoes, boil until slightly underdone, about 15 minutes.

3) In a large saucepan combine 1 1/4 cups margarine, 1 1/4 cups brown sugar, 2 cups marshmallows, cinamon and nutmeg to taste.

4) Stir potatoes into the margarine sauce. While stirring mash the potatoes.

5) Bake in preheated oven for 15 minutes, remove and top sweet potatoes wtih 1 cup of mashmallows, cook until marshmallows are slightly golden.

Written By Rian Gordon

Gratitude for my Grandmother

Gratitude For My Grandmother

With Thanksgiving just around the corner, it’s a great time to reflect on everything we have to be grateful for. This season, my thoughts have especially turned to my grandmother. She is an amazing woman who has taught me a lot about showing love, persevering through trials, and having a good work ethic.

Not only has she taught me a lot about life, but she’s also taught me extensively about cooking. This easy homemade roll recipe of hers is as reliable as her example. When you try it, I’m positive you too will be sending grateful thoughts to my grandmother.rolls picture

Never-Fail Rolls

3/4 cup milk, scalded                     1/2 cup warm water
1/2 cup sugar                                 3 eggs, well-beaten
1/2 cup butter                                  4 1/2 cup flour
2 T yeast                                         1 tsp salt

  1. Pour hot milk over butter and sugar and cool to lukewarm.
  2. Soften yeast in 1/2 cup warm water. Add to milk. Add eggs.
  3. Beat in dry ingredients. Beat well. Refrigerate at least 3 hours or overnight (or let it rise until double).
  4. Roll out and let rise until double.  Bake at 375–400 degrees Fahrenheit for 10–15 min.  It makes about 3 dozen.

My grandma rolls the dough into two circles about 12″ in diameter and cuts each into 16 wedges. If you choose to as well, roll the pieces from the wide edge to the point to make crescents. Place on baking sheet with point down and brush with butter on top.

—Lynn Crandall, Editor, Stance

The Perfect Autumn Breakfast

Autumn is finally here! One telltale sign is the pumpkins that are everywhere—outside buildings and inside food. Pumpkins are great for dinner, snacks, and even for breakfast—the best meal of the day in my opinion. Bring a little bit of autumn into your mornings with these delicious pumpkin pancakes.Perfect Autumn Breakfast

Ingredients:

1 1/2 cups milk

1 cup pumpkin puree

1 egg

2 tablespoons vegetable oil

2 tablespoons vinegar

2 cups all-purpose flour

3 tablespoons brown sugar

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground allspice

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon salt

 

Instructions:

  • Mix the milk, pumpkin puree, egg, oil, and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger, and salt in a separate bowl. Stir the dry ingredients into the pumpkin mixture until just combined.
  • Heat a lightly greased griddle or frying pan over medium heat. Pour about ¼ cup of batter for each pancake.
  • Brown on both sides and serve with syrup if desired.

 This recipe was originally found at allrecipes.com.

 

—Lynne Crandall, Senior Designer, Stance

Happy Oktoberfest!

5683100189_897bef1d33What’s the first thing that comes to your mind when you think of Oktoberfest? If you thought of a man sporting lederhosen while drinking a mug of beer, I’m right there with you.

However, Oktoberfest is more than that and can be celebrated in a family-friendly way.

What started as a royal wedding jubilee in 1810 has now turned into an international festival of German food and culture.

 

Try this German potato salad recipe for your family’s Oktoberfest celebration!

Ingredients:
3 cups diced peeled potatoes
4 slices bacon
1 small onion, diced
1/4 cup white vinegar
2 tablespoons water
3 tablespoons white sugar
1 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon chopped fresh parsley

Directions:
Boil the potatoes. Then drain and set aside to cool.

Fry the bacon until browned and crisp. Remove from pan and set aside.

Add the onion to the bacon grease and cook over medium heat until caramelized.
Add the rest of the ingredients except the parsley. Bring to a boil and then add the
potatoes and parsley.

Sprinkle in half of the bacon. Heat the salad through and then transfer to a serving
dish. Sprinkle the rest of the bacon on top and serve warm.

This recipe was originally found at www.allrecipes.com.

—Lynne Crandall, Senior Designer, Stance

Crock Pot Pulled Pork

SUMMER

SUMMER!!!

Summer is just around the corner, and that means melty popsicles, sunny pool days, family fun, and good barbecue. Here’s a deliciously easy recipe for classic pulled pork.

You’ll need:
5-6 boneless pork chops
12 oz of your favorite cola drink (Dr Pepper, Coke, and Root Beer all work great)
A bottle of your favorite barbecue sauce
Hamburger buns
A crock pot
What to do:
Place the pork chops in the bottom of your crockpot. Fill the crockpot with just enough of your soda to cover the chops. Cook on low for 6-8 hours. The meat will be scrumptiously tender when it’s finished. Drain out most of the liquid, leaving just enough to keep the meat moist. Then, pour in as much barbecue sauce as you’d like and shred the meat using two forks. Scoop a generous amount of meat on a hamburger bun, top with more barbecue sauce if desired, and serve with a summertime favorite like potato salad or watermelon. Enjoy!
—Courtney Johansson, Stance

 

Mrs. Ward’s Waffles and Buttermilk Syrup

The older I get the more convinced I become that breakfast foods make the best dinner. Therefore, WAFFLES. And delicious syrup. My parents always made these waffles from scratch. Apparently my mom got the recipe from a newspaper before any of us can remember. Several years ago my family was introduced to the phenomenon that is buttermilk syrup, and let’s just say we haven’t looked back.

So on days when you need breakfast for dinner—or breakfast for breakfast, or even lunch—try these guys out and tell us what you think!

Waffle

Doesn’t it look delicious?

Buttermilk Syrup

½ cup butter

1 c. sugar

½ cup buttermilk

½ tsp. baking soda

1 tsp. or more maple flavoring

Mix over medium heat. When it foams up, remove from heat and add maple flavor.

 

Mrs. Ward’s Waffles

4 eggs, separated

1 Tbsp. Sugar

1 ½ cups flour, stirred and measured

¾ tsp. salt

4 tsp. baking powder

1 ½ cups milk

1/2 cup shortening, melted and cooled

Beat egg yolks. Combine sugar, flour, salt, and baking powder and add to egg yolks alternately with milk. Stir in melted and cooled shortening, and fold in stiffly beaten egg whites. Bake in waffle iron.

—Jennifer Johnson, Stance

Ideas for Family Fun: Ice Cream in a Bag

With the warm weather this spring, a great way to have some fun with your family is to make homemade ice cream together. This activity can be done at any age, but it’s also a little messy, so the best place to do it is outside.

Picture from here.

Picture from here.

For this activity you’ll need gallon zip lock bags and quart zip lock bags. First, put the ice cream mixture in a smaller, quart sized bag and ice and salt in a larger, gallon sized bag (double bagging is a great way to keep these from leaking). For different ice cream mix recipes, click here. Next, place the quart-sized bag inside the gallon bag filled with ice and salt. When you’re placing the smaller bag in the larger one, be careful to make sure that the smaller bag is properly sealed to prevent getting ice and salt into the smaller bag.  Now here’s the fun part: once the smaller ice mix bag is inside the larger ice and salt bag, shake it for ten to fifteen minutes, and watch as the mix turns into ice cream right before your eyes! This is a great activity for kids to see science at its best and parents to spend some quality time with them.

—Rachel Harris, Stance

 

Chocolate Chip Cookie Pie

This is my go-to dessert for any occasion because it is scrumptious and so easy! It is an adaptation of a Nestle Toll House recipe that basically puts the most delicious chocolate chip cookie you have ever tasted into the form of a pie. It is sure to please everyone—I mean, really, who doesn’t like chocolate chip cookies?

Picture from here.

Picture from here.

I often substitute other ingredients for the nuts because there are some picky eaters that avoid them.  My favorite substitution so far has been butterscotch chips, but you are welcome to let your creativity come out through this recipe! I imagine that marshmallows, coconut, or any chopped-up candy bar would be delicious additions to this pie. Top it off with some ice cream after it comes out golden brown and warm, and no one will be able to resist trying a bite…or ten!

The original recipe.

Chocolate Chip Cookie Pie

Ingredients:

1 unbaked deep-dish pie shell

2 large eggs

1/2 cup all-purpose flour

1/2 cup granulated sugar

1/2 cup packed brown sugar

3/4 cup butter, softened

1 cup semi-sweet chocolate morsels

1 cup chopped nuts (or really anything you want!)

 

Directions:

  1. Preheat oven to 325 degrees F.
  2. Beat eggs in large mixer bowl on high speed until foamy. Beat in dry ingredients (flour, granulated sugar, and brown sugar). Beat in butter. Stir in morsels and nuts (or whatever you decided to substitute). Spoon into pie shell.
  3. Bake for 55 to 60 minutes or until knife inserted halfway between edge and center comes out clean. Cool on wire rack. Serve warm.

—Faith Sutherlin, Stance

Ideas for Family Fun: Picnic at the Park

Picture from here.

Picture from here.

With this unusually warm weather, spending time outside is a great way to spend time with your family. Eating together means being together—when people share a meal, they get a chance to relax and converse.

Exchange Park, Provo

Exchange Park, Provo

Provo and Orem have lots of great parks to choose from when looking for a place to picnic with the family. Provo alone has at least 20 different parks to choose from.

Nielson’s Grove Park, Orem

Nielson’s Grove Park, Orem

Many of these parks offer facilities so you can play different sports. There are volleyball courts, baseball/softball fields, and disc golf fields, just to name a few. After eating together, continue the family fun by bringing your old baseball glove or volleyball net.

Click here to see a listing of all the parks in Provo and their different features. For a listing and map of Orem parks, click here.

—Rachel Harris, Stance

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