Not Your Average College Food

Zucchini Carpaccio

Zucchini is one of the most versatile vegetables out there. I am a huge fan of zucchini and love to incorporate it in many of my recipes in various ways, whether going low-carb with zucchini noodles or adding it to a healthier dessert. However, I have never really enjoyed it alone – raw and without many other ingredients, the vegetable seems a bit bland. This all changed one night when I was dining in Spain. A friend and I were in a small, humble restaurant on the island of Mallorca where we ordered zucchini carpaccio, which turned out to be very simple but one of the most delicious vegetable dishes I ever tasted.

Carpaccio is an Italian dish that is made from thinly sliced raw meat or fish and typically dressed with olive oil, lemon, and Parmesan cheese. Although it is a common appetizer in the Mediterranean region, it is not as well known in the US. This vegetarian version of the dish was surprisingly amazing and as soon I took a bite, I knew I would have to recreate it at home. I wasn’t exactly sure what the ingredients were but I remembered the restaurant used a type of pesto that gave it a wonderful tangy flavor as well as arugula for some bitterness. 

This elegant appetizer is perfect for the summer since it is light, refreshing, and flavorful. Make sure to pour plenty of extra virgin olive oil for a subtle, fruity flavor but also to obtain its numerous health benefits. Extra virgin olive oil is a staple of the Mediterranean diet, a dietary pattern in the Mediterranean region that has been associated with lower risk of heart disease.

Zucchini Carpaccio
Serves 2
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Total Time
15 min
Total Time
15 min
521 calories
6 g
0 g
56 g
3 g
7 g
167 g
88 g
3 g
0 g
47 g
Nutrition Facts
Serving Size
167g
Servings
2
Amount Per Serving
Calories 521
Calories from Fat 489
% Daily Value *
Total Fat 56g
86%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 36g
Cholesterol 0mg
0%
Sodium 88mg
4%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
9%
Sugars 3g
Protein 3g
Vitamin A
4%
Vitamin C
33%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 zucchini
  2. 3 tbsp extra virgin olive oil
  3. 1 tbsp lemon juice
  4. 4 tbsp pesto
  5. 1/4 cup walnuts, roughly chopped
  6. salt and pepper
Instructions
  1. Thinly slice zucchini with a sharp knife or with a mandolin cutter. Arrange slices to be flat on a plate.
  2. Drizzle olive oil evenly on the zucchini slices.
  3. Sprinkle lemon juice evenly on top.
  4. Spread pesto on zucchini slices.
  5. Top with chopped walnuts.
  6. Add a pinch of salt and pepper.
  7. Let sit 15 minutes to 1 hour before serving.
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calories
521
fat
56g
protein
3g
carbs
6g
more
Not Your Average College Food http://notyouraveragecollegefood.com/

Sweet Potato Mushroom “Bahn Mi”

Dinner, Healthy, Lunch, Vegetarian | May 19, 2016 | By

One of my favorite cooking shows out there is Chopped. The competitors are asked to make a dish in a short amount of time from a basket of random, miscellaneous ingredients. Their crazy, innovative creations always inspire me to cook and whip up some spectacular dish of my own. I had always thought it would be fun to enter a Chopped-like competition but never thought I’d get a chance to until recently.

To celebrate Earth Day, our school hosts a Celebration Fair, where many student groups set up booths and activities related to Earth Day. A student group called Real Food Hopkins hosted a “Veg Fest” competition, where 4 student chefs competed to see who could make the best vegetarian dish. They gave us the list of ingredients a few days beforehand so we could come up with a recipe (a bit more time than they give you in Chopped). The students then prepared the recipes the night before the competition to hand out as samples to students at the fair. On the actual day of the fair, we cooked our dishes in front of everyone and had the judges taste them.

The list of ingredients they gave were: beets, radishes, turnips, carrots, kale, fingerling sweet potatoes, white button mushrooms, and French shallots. After tossing a few ideas in my head I thought of creating a twist on the Vietnamese bahn mi sandwich by using a veggie patty filling. This was a completely original recipe and actually turned out pretty great the first time I made it. I used the same recipe for the competition and although I didn’t win, the sandwich got some rave reviews from friends and students for being “creative and delicious.” :)

Sweet Potato Mushroom "Bahn Mi"
Yields 3
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813 calories
87 g
83 g
43 g
18 g
7 g
447 g
2409 g
13 g
0 g
34 g
Nutrition Facts
Serving Size
447g
Yields
3
Amount Per Serving
Calories 813
Calories from Fat 382
% Daily Value *
Total Fat 43g
67%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 24g
Monounsaturated Fat 10g
Cholesterol 83mg
28%
Sodium 2409mg
100%
Total Carbohydrates 87g
29%
Dietary Fiber 7g
29%
Sugars 13g
Protein 18g
Vitamin A
194%
Vitamin C
71%
Calcium
20%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Pickled vegetables
  1. 1 cup carrots, peeled intro thin strips
  2. 1/2 cup radish, chopped into thin slivers
  3. 1/2 shallot, chopped into slivers
  4. 1/2 cup rice vinegar
  5. 1 tablespoon sugar
  6. 1 teaspoon kosher salt
Sandwich
  1. 2 cups fingerling sweet potatoes
  2. 2 cups white button mushrooms, chopped into small bits
  3. 1 cup red kale, chopped into small pieces
  4. 1 red shallot
  5. olive oil
  6. 2 tablespoons soy sauce
  7. 1 egg
  8. 1 cup plain breadcrumbs
  9. 3 French baguettes (8-in long)
  10. salt and pepper
Hot chili mayo
  1. 2/3 cup mayonnaise
  2. 1 tablespoon chili garlic sauce or Srirarcha
Instructions
  1. In a medium bowl, mix together rice vinegar, sugar, and salt. Using a vegetable peeler, peel outer layer of carrots and discard. Then continue peeling into long, thin strips. Using a knife, thinly slice radish into small circles. Thinly slice shallots. Add the carrots, radish, and shallot into the vinegar bowl and stir. Let stand at room temperature.
  2. Boil water in a large pot. Peel and cut sweet potatoes into small cubes. Steam sweet potato cubes for 15 min, until tender when poked with a fork.
  3. While sweet potatoes are steaming, peel and mince shallot. Roughly chop mushrooms and kale into small pieces. In a medium pan, sauté shallots. Then add mushrooms and kale. Stir for about 5 minutes, until cooked well.
  4. Transfer the steamed sweet potatoes into a bowl and mash well with a fork. Add the mushroom-kale mix and mash together. Add soy sauce, egg, and breadcrumbs and mix well. Season with a pinch of salt and pepper.
  5. Using hands, form sweet potato mix into small ½ inch balls. Press gently to flatten.
  6. In the same pan as before, heat oil to medium-high heat. Add the sweet potato discs and fry on both sides until dark golden on the outside (about 30-60 sec each).
  7. Cut baguettes horizontally. Mix mayonnaise and hot chili sauce together. Spread on the bottom inner side of the baguette. Add sweet potato discs and top with the pickled carrots, radish, and shallots.
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calories
813
fat
43g
protein
18g
carbs
87g
more
Not Your Average College Food http://notyouraveragecollegefood.com/

Cauliflower Mashed “Potatoes”

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In case you haven’t noticed by now, I’m constantly looking for clever ways to make foods healthier by using substitutions, for example, using Greek yogurt or avocado in desserts. So when I found out you could make mashed potatoes using a healthy vegetable, I was very intrigued. Mashed potatoes are the ultimate Thanksgiving comfort food. However, even though potatoes are a vegetable, they are very starchy and even less healthy when butter and cream are added.

Cauliflower, on the other hand, is full of vitamins and minerals and has numerous health benefits. Because it doesn’t have much flavor, when it is steamed and blended it’s not that much different from real mashed potatoes. For flavor, add some Parmesan cheese, garlic, and herbs. This magical veggie can also be used to disguise carbs in other dishes such as cauliflower crust and cauliflower fried rice.

The cauliflower version is actually easier than mashing real potatoes since all you need is a blender, saving your arm from a serious work-out. It tastes best when combined with meat, fish, or other protein. If you’re skeptical about cauliflower mashed “potatoes” or think it’s too extreme, you can mix the blended cauliflower with your regular mashed potatoes. For more healthier alternatives to Thanksgiving recipes, check out this article on Spoon University. Happy Thanksgiving everyone!

Cauliflower Mashed "Potatoes"
Serves 3
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
126 calories
10 g
7 g
7 g
7 g
2 g
210 g
235 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
210g
Servings
3
Amount Per Serving
Calories 126
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 7mg
2%
Sodium 235mg
10%
Total Carbohydrates 10g
3%
Dietary Fiber 4g
16%
Sugars 4g
Protein 7g
Vitamin A
1%
Vitamin C
158%
Calcium
14%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head of cauliflower
  2. 1 garlic clove
  3. 1 tablespoon olive oil
  4. 1/4 cup Parmesan cheese, freshly grated
  5. pinch salt and pepper
Instructions
  1. Gather ingredients and boil a pot of water.
  2. Cut cauliflower into florets and place in a steamer. Steam for 10 minutes until tender. (If you don’t have a steamer, place cauliflower in a bowl with just enough water to cover the bottom of the bowl. Cover bowl with a paper towel and microwave for 4-5 minutes.)
  3. Heat olive oil in a small skillet. Smash garlic and cook for 1 minute on each side on medium heat until browned.
  4. Put steamed cauliflower in a food processor, along with garlic, Parmesan cheese, salt and pepper. Blend well.
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calories
126
fat
7g
protein
7g
carbs
10g
more
Not Your Average College Food http://notyouraveragecollegefood.com/