Not Your Average College Food

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/

Spaghetti Squash w/ Chunky Tomato Sauce

One of the many reasons to look forward to weekends is the farmers’ markets. There is one every Saturday that is about  a five minute walk from where I live. I got pretty excited when I recently found out that Baltimore has two bigger ones downtown so I routinely try to convince any friend with a car to bring me with them. There’s something special about waking up early and strolling over to the market on a brisk, Fall morning.

The markets are always bustling with people and there is usually someone playing music – everyone is cheerful and relaxed, unlike the stressed-out, in-a-hurry people you see at the supermarket. It truly is a shopping experience like no other, where you get to taste samples of fresh fruits, sip on stellar coffee, and swoon over delicious looking pies and pastries.

After recruiting some friends to join me at the markets, I always start by getting coffee and something to munch on, like biscuits. Then I’ll peruse the stands and get my vegetables and fruit for the week. It’s amazing to see the variety of produce that are available and I always end up buying something I wouldn’t typically buy at the grocery store. This past weekend, there was a notably larger amount of squash. Acorn squash, butternut squash, spaghetti squash, of all shapes and sizes, were scattered around the market. There was even a mini pumpkin patch!

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I’ve only bought and ate spaghetti squash once before but I impulsively decided to buy one that day. Spaghetti squash is a freak of a food and by the name, you can probably guess why. It’s technically a vegetable but when cooked, the inside resembles spaghetti. Although it doesn’t exactly taste like spaghetti and doesn’t have quite the same satisfaction as carbs, it is a fun vegetable worth trying. It can be baked or microwaved but I microwaved it for convenience.

SPAGHETTI SQUASH W/ CHUNKY TOMATO SAUCE
(serves 2)

Ingredients
1/2 spaghetti squash
3 tomatoes, chopped
1/2 onion, chopped
1 clove garlic, minced
1/2 teaspoon oregano
2 tbsp olive oil
salt and pepper
Parmesan cheese, grated (optional)

Directions
Use a knife to cut into the squash 1/4 inch vertically from top to bottom and on the opposite side. Use a fork to poke some holes in the squash for ventilation. Place in a baking dish and microwave for 5 minutes.

Using a dish towel or oven mitt, take dish out of microwave. Use the knife to cut the stem off and then completely cut squash in half vertically. Place squash halves back in tray, skin-side up. Fill tray with 1 inch of water and then microwave for 5 minutes. (Caution: squash will be hot!)

To make the sauce, heat olive oil in a large pot on medium heat. Add garlic and onion and stir until tender.

Add tomatoes and oregano. Simmer for 5-10 minutes.

Use a fork to rake out the spaghetti strings from the squash. Keep the spaghetti in the squash or put on a plate. Top with tomato mixture. Sprinkle on freshly grated Parmesan cheese.

Recipe adapted from Food.com