SKC: One Pot Meal – Mac and Cheese!

The following post is from our friends at Small Kitchen College (SKC)!  College Lifestyles is excited about our partnership with SKC and will bring you their yummy(!) articles on a bi-weekly basis!

Earlier last week I had one of those days. My heart felt broken, my eyes could not stay awake and no amount of caffeine could break me from my slump. As the day went on, the jingle of a popular blue box of macaroni and cheese came into my head. With the words, ” I’ve got the blues” playing in my head, I began craving a rich, indulgent cure for my heartache. Rather than succumbing to the blue box, I searched through my food blogs to find a recipe that would distract me long enough in the kitchen. Once I stumbled upon White on Rice Couple’s One Pot, Stove Top Macaroni and Cheese I knew I had found a remedy.

Because the recipe requires constant attention, it was just the thing I needed to help clear my focus. Not only does it use only one pot, but also the lack of baking means it can be enjoyed on even the hottest summer days. The recipe is also flexible enough so that it can be prepared with various combinations of cheeses. Despite the popular slogan of that specific macaroni and cheese box, making the dish from scratch on the stovetop is an easy, satisfying prescription for the blues.

Bethany Imondi, a junior studying Government and English at Georgetown University and a self-proclaimed carbohydrate queen, shuns the Atkins Diet for all its suffering. Read more…

**Recipe**

One Pot, Stove Top Macaroni and Cheese
Adapted from White on Rice Couple
Serves 2-3

I used whole grain shell pasta for this recipe, but you can easily substitute any type of large elbow macaroni.

Ingredients

2 cups large elbow or shell macaroni, uncooked
1 tablespoon butter
¼ onion, diced
2 cups of low fat milk
¼ teaspoon pepper
½ teaspoon salt
1 cup of grated cheese, any one or combination (cheddar, pepper jack, mozzarella, swiss, gruyere)

Place raw macaroni in colander and quickly rinse under water. Let drain.

In a medium saucepan, about 2 quart, melt butter over medium heat and add diced onion. Sauté until translucent, about 3 minutes.

Add milk, raw, rinsed macaroni, salt and pepper.

On medium heat, slowly bring mixture to a simmer, stirring the macaroni frequently. Stirring will separate the pasta and keep them from sticking to one another. Do not leave the stove; leaving the mixture unattended could result in an over-boiled mess.

Once mixture comes to a simmer, immediately turn heat down between medium and low. Too-high heat will evaporate the milk too quickly.

Continue to stir the mixture frequently for about 15-20 minutes, or until milk has been fully absorbed and pasta is cooked al dente. Judge to taste. If pasta is not fully cooked after this time, add a little more milk or water to the mixture. Liquid amount will depend on how much longer pasta needs to cook.

When milk has nearly evaporated and thickened, stir in cheese.

Turn off the heat and allow cheese to melt into the mixture. Add additional salt to taste. Before serving, stir one final time to mix everything together.

Eat This, Not That: Breakfast Edition

We’ve all heard it before: Breakfast is the most important meal of the day. But, why? Many studies have shown that those who eat breakfast weigh less than those who skip it. So if, like many first-time college students, you’re worried about the dreaded “Freshman 15”, do what your mother always told you to do and eat your breakfast. But, it is also important to make the right choices when making that glorious morning meal. Beginning the day with healthy choices may help you continue to make healthy choices throughout the day. Here are 4 simple breakfast swaps that add up in a big way:

Eat This: Barbara’s Bakery Peanut Butter and Chocolate Puffins
Not That: General Mills Reese’s Puffs

They share the same ¾ cup serving size, but Puffins have half the sugar, three times the fiber, and 1/3 the fat of that other peanut butter and chocolate cereal. Puffins also have more calcium, vitamin D, and vitamin C. Fiber fills you up and the sweet taste keeps a smile on your face.

Eat This: Chobani Plain 0% Greek Yogurt
Not That: Dannon Light & Fit Vanilla Yogurt

One 6-oz. single serve cup of plain Greek yogurt has three times the protein and almost half the sugar of Dannon Light & Fit. Protein gives this choice staying power to help carry you through your morning and stave off the hunger pangs until lunch. Watch out for fruity yogurts though, they tend to have a hefty dose of added sugar.

Eat This: Whole egg
Not That: Egg whites

Yes, eggs have gotten a bad rep in the past, but the latest research is showing that eating the yolk may not actually raise cholesterol levels. You don’t have to eat the yolk every time, but consider keeping them a couple of times a week. The yellow part of the incredible, edible egg contains choline which is important for brain function, folate, iron, vitamin D, and calcium which is not present in the whites.

Eat This: Thomas’ Plain Bagel Thins
Not That: Lender’s Plain Bagel

A typical bagel is the equivalent of eating 5 slices of bread. Bagel thins cuts out a lot of the filler and still leaves you with a great vehicle to enjoy spreads like cream cheese and fruit preserves. Thomas’ Bagel Thins also have twice the fiber and half the sugar of regular bagels and cuts the calorie count in half.

Fresh or frozen fruit is always a good addition to get your morning boost. They’re packed with antioxidants and vitamins that help co-eds feel vibrant and defend against illness. Have a glass of low-fat milk instead of whole milk or add soymilk to your morning cup of coffee instead of creamer. Small changes lead to big results.

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite breakfast foods are oatmeal, smoothies, and pancakes.

Foods to Avoid in College: The CL Guide

Leaving for college is a mix of emotions, and you’ll have advice coming from many places: don’t walk by yourself at night, don’t fall behind in your homework, be outgoing, et cetera. When it comes to nutrition and balancing a healthy diet the two words that pop into the minds of many college freshmen are: Freshman 15. It doesn’t have to happen to you. Know what foods to avoid, how to portion your meals in the cafeteria and maintain a regular workout schedule. To help you, CL has put together a list of foods to stay away from if you’re looking to keep off the freshman 15. This is also a great way for sophomores, juniors and seniors to clean up their diets.

Fast Food: Located right outside my freshman dorm was a McDonald’s. Very tempting, especially when you’re sick of cafeteria food. Fried foods are something you should definitely try to avoid. Even though it’s quick, and affordable, the fried food isn’t going to do you any good.

Soft Drinks: Cut them out of your diet entirely or start limiting yourself to a Diet Coke a week. Even if they are diet and say they have zero calories, they are still bad for you. Switch to drinking water, it will help you burn calories throughout the day and keep your body hydrated.

Late Night Meals: Around Midnight a bag of chips starts sounding great, or even a whole pizza. Half of the reason you are hungry is because you are tired and your brain is fried from studying. Drink a big glass of water and eat some fruit or a 100-calorie pack. You’re not as hungry as you think you are, and you will end up being happy you didn’t over indulge in the morning!

Condiments: Limit the amount of butter, ketchup, mayo or any other type of condiment you are putting on your food. The calories add up faster than you think. Go for the “light” versions of food instead of the “non-fat” they are healthier for you!

Desserts: Most colleges have a store that is basically a mini gas station. For me, the hardest thing was avoiding the candy aisle after we would eat dinner. If you eat a dessert after every meal think of how many calories you are racking up every week – limit yourself to once or twice a week!

There you have it co-ed’s, some foods to avoid for incoming freshmen and tips for existing students to learn from.

Lindsay Dressen is an intern at College Lifestyles (TM), and is a junior magazine journalism major at Drake University minoring in sociology. She is a movie buff that loves to be with her friends and family, and enjoys working out, ethnic food and indie music! Follow her on Twitter!

CL’s Guide to Help Boost Your Metabolism and Burn Fat by Adding These To Your Diet

Exercise and a balanced diet go hand in hand with a healthy lifestyle. When it comes to shaping your diet, there are a few essentials to add that not only regulate your diet, but also boost your metabolism and help you burn calories!

Water: Hydrate yourself. Drink 8-10 glasses of ice-cold water rather than soda or coffee; it’s not only the healthiest choice, but it also increases your metabolism. Your body is working to increase the temperature of the water in your body therefore you’re burning calories.

Green Tea: Not only is green tea a mood enhancer, but it helps boost your metabolism. It also is an antioxidant that is considered to help assist in chronic diseases. Where can you go wrong?

Protein: Egg whites, chicken breast, turkey breast, sea bass, salmon, shrimp, et cetera. Lean protein helps burn calories, boost metabolism and helps you gain the muscles you have been working your butt off for.

Vegetables: Eat your fruits and vegetables our mothers always tell us – well it’s true. Vegetables are not only essential for our diet, but they increase our metabolism and promote a healthy diet, especially broccoli and spinach.

Fruit: Apples, grapefruit, pears, citrus fruits and berries are some of the most essential fruits for metabolism increase along with regulating a healthy diet. Finding fresh fruit in the summer shouldn’t be a problem, so take advantage of the season!

Spices: When your body is heated up from the spice in the food, it has to cool itself down and this requires calories to be burned. The hotter the better!

Garlic: With many cleansing properties and working as a metabolism increaser, garlic is one herb that should be added to many of your dishes. Not only is it tasty, it’s healthy for you!

Organic or Greek Yogurt: Yogurt is a great protein provider, along with being great for your digestive tract. Make sure your yogurt has active yogurt cultures – check your labels! Yogurt is great for a snack, or additive to any meal.

Nuts: Nuts are a great source of protein, along with being a great fuel source. Walnuts and almonds are just two great choices for your intake that also help boost metabolism.

Remember co-eds, in general you can have some of everything in life as long as you live by the old adage, “everything in moderation.”

Lindsay Dressen is an intern at College Lifestyles (TM), and is a junior magazine journalism major at Drake University minoring in sociology. She is a movie buff that loves to be with her friends and family, and enjoys working out, ethnic food and indie music!

What We Love: Healthy Alternatives in Dining Hall Food

When you think dorm food, no one necessarily thinks nutritious, good for you foods, but recently dining halls have been working hard to incorporate the needs of all students.  At my college, for example, we now have organic, soy yogurt and milk options available, along with nutritional information for just about every food served.  I think it’s amazing that dining halls are willing to take a chance and purchase healthier foods that may not be “popular” by the average 19-20 year old, but are definitely better for our health.  I think it’s true when students see nutritious foods available, they are more likely to choose those over other unhealthy options.

It’s great that nutritional facts are available too.  I cannot say this for every college obviously, but it really makes eating healthy so much easier.  I can look up what foods there are, how much sodium, grams of fat, calories, etc. and have an idea of what I am putting into my body.  It is great for anyone with specific dietary needs or just any student curious to what calories are in dining hall food.

Here are a few new, healthy alternative products I’ve noticed stocking the dining hall shelves:

For dining hall food, these snacks are amazing finds.  I was so proud of my school for introducing Rachel’s products and Sabra’s hummus.  Dining Halls are really stepping it up, so make sure to look out for new, healthy alternatives around your college dining halls!

Jennifer Williams is a sophomore at Ball State University and a College Lifestyles (TM) intern.  She loves green grapes and listening to indie rock music.

5 Super Foods you can Find in any Dining Hall

Welcome to the life of Jenn, a returning college student on a mission to maintain a healthy lifestyle, while living off dining hall food.  I will be sharing my experiences with healthy eating, nutrition, tips, and tricks on living life to the fullest while in college!  Here are a few great food finds to boost your mind and body throughout those exhausting classes and busy schedules.  Dining halls are mostly full of greasy, cheesy, loaded with fat foods, but here are a few healthy lifesavers you can find in practically any dining hall.

• Salad.  Don’t be afraid to load up your plate with salad and veggies.  Just steer clear of full fat dressings and cheese.  Add plenty of veggies, such as broccoli, carrots, tomatoes, cucumber, etc. to keep your belly full.

• Grilled chicken.  Grilled chicken is a great source of lean protein.  Just make sure to ask if the cooks have added a special sauce or have cooked it in a mountain of butter.  See if you can get it prepared without the butter. Then add some fresh salsa on top for flavor.

• Peanut butter on whole grain bread.  Peanut butter is very satisfying and keeps you fueled throughout long study sessions.  Most dining halls have peanut butter sandwiches you can purchase or make yourself.

• Non-fat yogurt/greek yogurt.  If you can find greek yogurt in your dining hall, stock up.  Greek yogurt can contain as much as 15 grams of protein making a very satisfying snack.  If greek is not available, choose non/low fat yogurts, which still contain calcium that your body needs.

• Fresh fruits.  Dining halls usually keep a nice variety of fruits on hand.  You don’t have to settle for just an apple or banana.  Try to find kiwis, strawberries, grapes, or watermelon, which all provide plenty of nutrients.

Jennifer Williams is a sophomore at Ball State University, a College Lifestyles(TM) intern, and a laid back gal who loves hazelnut lattes and Urban Outfitters.