vegan Archives - College Food Literacy https://collegefoodliteracy.com/tag/vegan/ College Food Literacy USU Sat, 28 Oct 2023 02:33:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://i0.wp.com/collegefoodliteracy.com/wp-content/uploads/2023/10/cropped-Food-Literacy-for-College-students-3-copy-2-1.png?fit=32%2C30&ssl=1 vegan Archives - College Food Literacy https://collegefoodliteracy.com/tag/vegan/ 32 32 230389862 Veggie Packed Stir-Fry https://collegefoodliteracy.com/2023/10/25/veggie-packed-stir-fry/ https://collegefoodliteracy.com/2023/10/25/veggie-packed-stir-fry/#respond Wed, 25 Oct 2023 18:56:24 +0000 https://collegefoodliteracy.com/?p=286 Veggie-packed stir-fry is more than just a meal; it’s a celebration of fresh ingredients, creativity, and the joy of cooking. It’s a reminder that you can transform simple vegetables into a masterpiece that delights both the senses and the soul. So, next time you’re seeking a culinary adventure, turn to the vibrant and veggie-packed stir-fry. […]

The post Veggie Packed Stir-Fry appeared first on College Food Literacy.

]]>

Veggie-packed stir-fry is more than just a meal; it’s a celebration of fresh ingredients, creativity, and the joy of cooking. It’s a reminder that you can transform simple vegetables into a masterpiece that delights both the senses and the soul. So, next time you’re seeking a culinary adventure, turn to the vibrant and veggie-packed stir-fry.

Cost

IngredientsAmountAP CostRecipe Cost
Cooked Rice2 C$4.00/lb$1.50
Broccoli Florets2 C$1.50/head$0.75
Bell Pepper1 each$0.75/each$0.75
Snap Peas1 C$2.50/bag$0.75
Carrots2 each$1.50/lb$0.33
Garlic2 cloves$0.75/bulb$0.15
Soy Sauce2 T$3.00/bottle$0.30
Sesame Oil1 T$4.50/bottle$0.30
Vegetable Oilfor cooking$3.00/bottle$0.10
Salt and Pepperto taste–$0.10
Total$5.03
Cost Per Recipe$1.25

Step-By-Step

1. Prepare Your Ingredients: Start by washing, peeling, and chopping your vegetables. Depending on their density, you may want to cut them into thin strips, bite-sized pieces, or leave them whole if they’re small. If you’re using protein, ensure it’s cut into uniform pieces as well.

2. Heat the Pan: Place a wok or a large, deep skillet over high heat. Add a bit of vegetable oil and allow it to get hot, but not smoking.

3. Sauté the Aromatics: Stir in minced garlic and ginger. Let them sizzle for a few seconds until they release their delightful aroma.

4. Sear the Vegetables: In the same pan, add a bit more oil if needed. Start with the densest vegetables (like carrots and broccoli) and stir-fry them for a couple of minutes. Gradually add the remaining vegetables, allowing each to retain its crunch and vibrant color. This step is where your stir-fry becomes a canvas of beautiful hues.

5. Create the Sauce: Whisk together soy sauce or tamari, a drizzle of sesame oil, and a touch of honey or brown sugar (if you prefer a hint of sweetness). Pour this sauce over the seared vegetables and stir-fry for a couple of minutes to let the flavors meld.

6. Combine and Garnish: Reintroduce the cooked protein to the pan, gently toss everything together to ensure an even distribution of flavors. Garnish your veggie-packed stir-fry with sesame seeds or chopped green onions for a visual and flavorful flourish.

7. Serve: Your vibrant and veggie-packed stir-fry is now ready to be served. Spoon it over a bed of cooked rice or noodles, and savor the stunning blend of colors and flavors.

Veggie Packed Stir-Fry
Print Recipe

Veggie Packed Stir-Fry

Cooking Method:Stir-frying Cuisine:Asian Courses:Dinner, Lunch Recipe Keys: Gluten Free V Vegetarian vegan vegan
Difficulty:BeginnerPrep time: 10 minutesCook time: 8 minutesRest time: 1 minuteTotal time: 19 minutesServings:4 servings Best Season:Summer

Description

Dive into a world of vibrant flavors with our veggie-packed stir-fry. Crunchy bell peppers, crisp snap peas, and tender broccoli come together in a savory sauce that’s pure happiness in a bowl.

Ingredients

Instructions

  1. Heat vegetable oil in a large pan or wok over medium-high heat.
  2. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Add broccoli florets, bell pepper, snap peas, and carrots to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  4. Push the vegetables to one side of the pan and add cold cooked rice to the other side.
  5. Drizzle soy sauce and sesame oil over the rice and stir to combine with the vegetables. Season with salt and pepper.
  6. Continue stir-frying for another 2-3 minutes until everything is heated through and well mixed.
  7. Serve hot and enjoy your colorful veggie stir-fry!
Keywords:Vegetable, veggie, stir-fry, gluten-free, vegetarian, vegan

The post Veggie Packed Stir-Fry appeared first on College Food Literacy.

]]> https://collegefoodliteracy.com/2023/10/25/veggie-packed-stir-fry/feed/ 0 286 Oatmeal with Fruit https://collegefoodliteracy.com/2023/10/02/oatmeal-with-fruit/ https://collegefoodliteracy.com/2023/10/02/oatmeal-with-fruit/#respond Mon, 02 Oct 2023 05:59:44 +0000 https://collegefoodliteracy.com/?p=336 In the world of breakfast choices, few dishes embody comfort, health, and versatility quite like a warm bowl of oatmeal with fresh fruits. Whether you’re a seasoned oatmeal enthusiast or just beginning to explore this wholesome breakfast, you’re in for a treat. In this blog post, we’ll delve into the world of oatmeal and explore […]

The post Oatmeal with Fruit appeared first on College Food Literacy.

]]>

In the world of breakfast choices, few dishes embody comfort, health, and versatility quite like a warm bowl of oatmeal with fresh fruits. Whether you’re a seasoned oatmeal enthusiast or just beginning to explore this wholesome breakfast, you’re in for a treat. In this blog post, we’ll delve into the world of oatmeal and explore the delicious possibilities when paired with fresh fruits. 

Cost 

IngredientsAmountAP CostRecipe Cost
Old-fashioned Rolled Oats1 cup $0.50$0.25
Milk2 cups$0.75$0.50
Fresh or Frozen Fruit (berries, banana slices, chopped apples) to taste$1.00$0.50
Honey or Maple Syrup for drizzling to taste$0.50$0.25
Optional Toppings (e.g., chopped nuts, cinnamon, yogurt) to taste
Total$1.50
Cost Per Serving $0.38

Step-by Step

  • In a saucepan, combine oats and milk.
  • Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens, about 5-7 minutes.
  • Spoon the oatmeal into a bowl.
  • Top with fresh or frozen fruit of your choice.
  • Drizzle with honey or maple syrup.
  • If desired, add extra toppings like chopped nuts, a sprinkle of cinnamon, or a dollop of yogurt.
  • Grab a spoon, savor the warm goodness, and start your day right with a bowl of oatmeal!

Notes:

  1. Fiber-Rich Goodness: Oatmeal is a superb source of soluble fiber, which can aid digestion, lower cholesterol levels, and promote a feeling of fullness.
  2. Nutrient Boost: Fresh fruits are brimming with vitamins, minerals, and antioxidants that provide your body with essential nutrients.
  3. Sustained Energy: The combination of complex carbohydrates in oats and the natural sugars in fruits ensures a steady release of energy throughout the morning.
  4. Endless Variations: Oatmeal is incredibly versatile. You can switch up your fruit choices and toppings to keep your breakfast exciting and new.
pinit
Print Recipe

Oatmeal with Fruit

Cuisine:American Courses:Breakfast Recipe Keys: H Healthy N Nutritious
Difficulty:BeginnerPrep time: 5 minutesCook time: 5 minutesRest time: 2 minutesTotal time: 12 minutesServings:4 servings Best Season:Suitable throughout the year

Description

Start your day with a warm and hearty bowl of oatmeal topped with fresh or frozen fruit and a drizzle of honey. It’s a wholesome breakfast that’s as comforting as a hug.

Ingredients

Instructions

  1. In a saucepan, combine oats and milk.
  2. Cook over medium heat, stirring occasionally, until the oats are tender and the mixture thickens, about 5-7 minutes.
  3. Spoon the oatmeal into a bowl.
  4. Top with fresh or frozen fruit of your choice.
  5. Drizzle with honey or maple syrup.
  6. If desired, add extra topping like chopped nuts, a sprinkle of cinnamon, or a dollop of yogurt.
  7. Grab a spoon, savor the warm goodness, and start your day right with a bowl of oatmeal!

Notes

  • Benefits of Oatmeal and Fresh Fruits
  • Fiber-Rich Goodness: Oatmeal is a superb source of soluble fiber, which can aid digestion, lower cholesterol levels, and promote a feeling of fullness.
  • Nutrient Boost: Fresh fruits are brimming with vitamins, minerals, and antioxidants that provide your body with essential nutrients.
  • Sustained Energy: The combination of complex carbohydrates in oats and the natural sugars in fruits ensures a steady release of energy throughout the morning.
  • Endless Variations: Oatmeal is incredibly versatile. You can switch up your fruit choices and toppings to keep your breakfast exciting and new.
Keywords:Easy, Quick, Customizable

The post Oatmeal with Fruit appeared first on College Food Literacy.

]]> https://collegefoodliteracy.com/2023/10/02/oatmeal-with-fruit/feed/ 0 336 Ramen Noodle Stir-Fry Adventure https://collegefoodliteracy.com/2023/10/01/ramen-noodle-stir-fry-adventure/ https://collegefoodliteracy.com/2023/10/01/ramen-noodle-stir-fry-adventure/#respond Sun, 01 Oct 2023 03:24:21 +0000 https://collegefoodliteracy.com/?p=298 Ingredient Amount AP Cost Recipe Cost Instant Ramen Noodles 2 Packs $0.50/pack $1.00 Vegetable Oil 2 T $3.00/bottle $0.20 Garlic 2 Cloves $0.75/bulb $0.20 Mixed Vegetables 1 C $3.00 $0.50 Soy Sauce 2 T $3.00/bottle $0.40 Oyster Sauce (optional) 1 T $3.00/bottle $0.30 Green Onion (for garnish) to taste $1.00/bunch $0.50 Total $3.10 Recipe Total […]

The post Ramen Noodle Stir-Fry Adventure appeared first on College Food Literacy.

]]>
IngredientAmountAP CostRecipe Cost
Instant Ramen Noodles2 Packs$0.50/pack$1.00
Vegetable Oil2 T$3.00/bottle$0.20
Garlic2 Cloves$0.75/bulb$0.20
Mixed Vegetables1 C$3.00$0.50
Soy Sauce2 T$3.00/bottle$0.40
Oyster Sauce (optional)1 T$3.00/bottle$0.30
Green Onion (for garnish)to taste$1.00/bunch$0.50
Total$3.10
Recipe Total$0.75

Step-by-Step

Cooking the Ramen Noodles:

The initial step involves preparing the ramen noodles, a foundation for this delightful stir-fry. It’s essential to follow the package instructions but intentionally undercook them slightly. This ensures that when you stir-fry them later, they won’t become overly soft and mushy. Once cooked, drain them and set them aside.

Heating the Skillet:

In a large skillet or wok, you’re about to embark on a flavorful journey. Start by heating the vegetable oil over medium-high heat. The sizzling sound of the oil as it gets hot sets the stage for the stir-fry, and the wok’s high sides allow for the tossing and mingling of ingredients.

Infusing Aromatics:

Now, add minced garlic to the hot oil. As the garlic hits the oil, it releases its wonderful fragrance. Sautéing it for about 30 seconds not only adds a burst of flavor but also ensures it doesn’t become overly browned or bitter.

Adding Mixed Vegetables:

The entry of mixed vegetables is where the stir-fry comes to life. They bring color, texture, and nutrition to the dish. As you stir-fry them for 3-4 minutes, they begin to soften and become more vibrant. This step is where you start to witness the transformation of raw ingredients into a flavorful, cooked dish.

Incorporating the Ramen Noodles:

With the mixed vegetables tenderizing and releasing their flavors, it’s time to reintroduce the slightly undercooked ramen noodles. They join the pan, and as you continue to stir-fry for 2-3 minutes, they absorb the aromas and flavors of the garlic and vegetables. The result is a symphony of textures, where the noodles offer a pleasing contrast to the vegetables.

The Sauce:

Drizzle the soy sauce and oyster sauce over the ingredients. This is the defining moment of flavor infusion. These sauces coat the noodles and vegetables evenly, providing a savory and umami-rich base for the stir-fry. The aroma intensifies as the sauces combine, and the ingredients take on the distinct flavors.

Final Cooking Phase:

The last 2-3 minutes of cooking bring everything together. The stir-fry simmers, allowing all components to heat through and absorb the saucy goodness. The textures are just right—vegetables tender but not mushy, noodles firm yet flavorful. It’s in this phase that the dish’s character fully develops.

Presentation:

Transfer the finished ramen noodle stir-fry to a plate, and this is where you can get creative. Garnish it with chopped green onions, adding a burst of freshness and color. Green onions provide a satisfying crunch and a subtle onion flavor that elevates the dish’s overall appeal.

Now, you’re ready to embark on your ramen noodle stir-fry adventure, and each bite is a fusion of flavors and textures. It’s a quick and satisfying culinary journey that transforms simple ingredients into a delicious and balanced meal. Enjoy!

Ramen Noodle Stir-Fry Adventure
pinit
Print Recipe

Ramen Noodle Stir-Fry Adventure

Cuisine:Asian, American Courses:Lunch, Dinner
Difficulty:BeginnerPrep time: 5 minutesCook time: 10 minutesRest time: minutesTotal time: 15 minutesServings:4 servings Best Season:Suitable throughout the year

Description

Turn your humble ramen noodles into a flavor-packed stir-fry adventure. With a sizzle and a dash of creativity, you’ll transform these noodles into a delightful dish that’s perfect for those college study nights

Ingredients

Instructions

  1. Cook instant ramen noodles according to package instructions, but slightly undercook them. Drain and set aside.
  2. In a large skillet or wok, heat vegetable oil over medium-high heat.
  3. Add minced garlic and sauté for about 30 seconds until fragrant.
  4. Add the mixed vegetables and stir-fry for 3-4 minutes until they start to become tender.
  5. Toss in the cooked ramen noodles and continue to stir-fry for 2-3 minutes.
  6. Drizzle soy sauce and oyster sauce over the noodles, stirring to coat evenly.
  7. Cook for an additional 2-3 minutes until everything is heated through.
  8. Transfer to a plate, garnish with chopped green onions, and embark on your ramen noodle stir-fry adventure!

The post Ramen Noodle Stir-Fry Adventure appeared first on College Food Literacy.

]]> https://collegefoodliteracy.com/2023/10/01/ramen-noodle-stir-fry-adventure/feed/ 0 298