- Fresh Start: a week-to-week subscription for $49/box
- $4.90 per serving
- Monthly Challenge: a monthly subscription for $176
- $4.40 per serving
- Healthy Habit: a one-year subscription for $468
- $3.90 per serving
Lessons for the D-Hall, Thanks to SLS19
by Landy Erlick ’19
Global Health and Nutrition, or SLS19, is part of the Science of the Living Systems general education department. It’s also extremely interesting and edifying. I’ll be honest, I originally enrolled in the course purely to fulfill a requirement. Ever since the very first lecture, however, I have found the subject matter creeping into my daily life, and I think one topic is particularly relevant for your next d-hall venture: micronutrient deficiencies.
Each time you choose white rice over brown rice, cereal over vegetables, and glowing blue PowerAde over a glass of water, not only are you falling prey to “the freshman fifteen” – and every year after that – but you are also increasing your risk of developing micronutrient deficiencies. Though more common in developing countries where access to a variety of fruits, vegetables, and grains is limited due to poverty or seasonality, micronutrient deficiencies are present in industrialized, rich nations, too. Most students don’t have the discipline to take multiple supplements every day, so it’s important to reach our necessary vitamin intake by filling those ceramic plates with an array of green leafy vegetables, citrus fruits, animal protein, cheese, and even some grill-order eggs.
Admittedly, it’s unlikely that a college student in the Northeast will develop scurvy, but the disease is not just limited to pirates sailing the seas in the 1700s. Whether you are a vegetarian, vegan, or just prefer a daily sundae over a salad, it’s important to observe your eating habits and take notice of the categories in which you’re lacking. Even though it takes a severe micronutrient deficiency to express symptoms like night blindness or anemia, eating well from a young age boasts many benefits, especially in the battle against obesity. In fact, in recent years, over-nutrition has become more prevalent than under-nutrition. That is a daunting statement.
It only takes a few minutes to look into food sources for important vitamins. Google is your friend. Of course, your diet is your choice, moderation is key, and a balanced life is a healthy life. So, eat the slice of pizza at 3 a.m. – you are in college, after all – just also keep in mind that an apple a day really might just keep the doctor away.
Apple Cinnamon Bread
by Michelle Chiang ’19
There’s something fundamentally satisfying about baking – the textures under your fingertips, the aromas caressing your nose, the flavors cartwheeling over your tongue. In the hectic, intellectually taxing routines of college life, it’s immensely therapeutic to create something tangible with your hands.
While many recipes require fancy equipment, expensive ingredients, or labor-intensive techniques, there are just as many – if not more – recipes that are cheap, easy, and relatively quick. There’s really no excuse not to bake, especially when you can get ingredients free of charge from the dining halls.
Here’s a simple recipe for a sweet time with friends!
Apple Cinnamon Bread (recipe adapted from Apple Cinnamon Bread from Two Peas and Their Pod)
This recipe will be featured on Well-Being Secrets, read about the health benefits of apples and make this awesome recipe: Link.
Serving Size: one 8×8 pan
Cook Time: 40-55 minutes
1 1/2 cups all purpose flour
1 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
2 large eggs
1/4 cup canola oil
1/4 cup applesauce
1 tsp vanilla
1 cup sugar
3 medium-sized apples, peeled and diced
1/2 cup pecans (optional)
- Preheat the oven to 350 degrees F.
- In a medium bowl, whisk together flour, baking soda, salt, and cinnamon. Mix the ingredients very, very well.
- In another bowl, whisk together the eggs, oil, applesauce, and vanilla until smooth. Add in the sugar and mix until well combined.
- Slowly add in the flour mixture and mix until well combined. Gently fold in the apple chunks.
- Pour batter into prepared pan. (Optional: Arrange pecans on the batter. Sprinkle cinnamon and sugar over the top.)
- Bake in 8×8 pan for 40-55 minutes, or until golden and a toothpick comes out clean. (Start occasionally checking it after 30 minutes.)
Sriracha Oatmeal? A Freshman’s Take on a Breakfast Classic
by Michelle Chiang ’19
While Annenberg’s exquisite stained-glass windows never fail to impress, the dining hall breakfast can get old very quickly – especially for those looking for healthier options. After all, how many days can one eat oatmeal before it gets boring?
A lot, actually. It just takes a little creative mixing and matching. Here are a few oatmeal-based confections to dazzle up your morning:
Peary Delicious: pear, Greek yogurt, and honey
Bowl of Sunshine: banana, raisins, peanut butter
The Classic: apple, peanut butter
The Adventure: peanut butter, cinnamon, yogurt, Sriracha sauce (courtesy of Jennifer Tu ’16)
You’re probably making a face right now. But wait – if you like Thai food, give this one a try! The ingredients mingle together and create a savory, sweet sensation with just the right amount of kick. (Author’s note: be wary of adding too much cinnamon or Sriracha sauce.)
Fall Fruit Dip
by Caroline Gentile ’17
One of the best things to eat in the d-hall at this time of the year are the apples. After a while, though, I get sick of eating them plain or with peanut butter. This creamy, cinnamon-y dip is the perfect complement to the crisp, tangy apples, and all of the ingredients for it can be found in the dining hall!
- 1 cup plain yogurt
- 1 tablespoon honey
- 1 teaspoon cinnamon
- 1 tablespoon peanut butter
In a cereal bowl, combine the yogurt, cinnamon and honey. Add the peanut butter and mix well. Enjoy!
Salted Caramel Apple Crumb Bars
By Victoria Piccione ’16
As a native New Englander, the end of September and the whole of October have always had a special place in my heart. As much as I love watching the leaves turn and feeling a bit of a nip in the air – at last, an excuse to don cozy sweaters and curl up in soft blankets! – I think it’s really all of the desserts that make fall my favorite time of the year.
I can’t remember a single year growing up when we didn’t pile into the car in late September for our annual apple picking trip. As kids, we used to eat our weight in apples, but the real treat was always the fresh cider doughnuts that followed. A perk of having two younger siblings is that the childhood activities don’t stop even when you cease to be a kid. So last year, once again I piled into the car with my family, we ate (maybe half) our weight in apples, finished the day with cinnamon sugar cider doughnuts, and left with not one, but two half-bushel bags of freshly picked apples.
During the glory days of living in DeWolfe, baking was a weekly occurrence, so it seemed reasonable to bring back a half-bushel of apples for my own use at school. In the beginning, though, I thought I’d been blinded by ambition. Even after making two different kinds of apple crisps and an apple cobbler, it seemed like I hadn’t even begun to make a dent in the apples. Things were going to have to get creative, so I searched my favorite baking blogs for interesting alternatives to the standard apple pie, apple crisp, and baked apples. And thus began my beautiful love affair with salted caramel apple crumb bars.
I only had to make salted caramel sauce once to become completely obsessed. Chocolate chip cookie bars, buttercream frosting, pumpkin bread, I find an excuse to put caramel on and in everything. In these bars, the cinnamon-y, perfectly sweetened apple filling combined with the buttery crust and crumb topping are divine on their own, but the toasty saltiness of the caramel cuts through the apples and makes for a mouthwatering combination.
Though the recipe has three major steps – making the shortbread-like dough, preparing the apple filling, and making the salted caramel – it’s fairly straightforward, and the shortbread is used for both the crust and the crumble on top. Additionally, store-bought caramel would serve just as well. Preparing the caramel first gives it time to cool and thicken, and then preparing the apples gives them time to soak up all the sugary cinnamon-y goodness. The best part of this recipe? Apples are plentiful in the dining hall year-round, so even if you didn’t go apple picking or even if it’s the middle of February, these delicious salted caramel apple crumb bars are only ever a few dhall apples away!
Salted Caramel Apple Crumb Bars
Recipe adapted from Two Peas and Their Pod
Salted Caramel Sauce
2 cups granulated sugar
12 tablespoons unsalted butter, room temperature, cut into pieces*
1 cup heavy cream, room temperature*
1 tablespoon fleur de sel or kosher salt
(1) Before starting, make sure all of the ingredients are measured and ready to use so that once the caramel reaches the appropriate stage you can add them without hesitation. *Also, it’s essential that the butter and cream be at room temperature; if they are not, when you add them to the melted sugar, the sugar may harden rapidly into a nearly unusable mess that should be delicious caramel sauce.
(2) Heat the sugar over medium-high heat in the bottom of a heavy (relatively big) saucepan. When the sugar starts to melt, start whisking the sugar. The sugar will clump; just keep mixing. Once the sugar is melted, stop mixing and swirl the pan vigorously.
(3) Continue cooking the sugar until it reaches a deep amber color. Watch the pan closely so that you don’t overcook the caramel. If you have a candy thermometer on hand, cook the caramel until it reaches 350°F.
(4) Once the caramel reaches the right temperature/color, carefully add the butter. I’ll usually add one piece at a time and continue whisking vigorously until it’s fully combined. Just keep whisking. Be aggressive with the whisking.
(5) Remove the pan from the heat and carefully pour in the heavy cream, whisking as you pour. Whisk until the cream is incorporated and the caramel is smooth. Whisk in the fleur de sel or kosher salt.
(6) Let the caramel sauce cool in the pan for at least 10 minutes.
Note: this recipe makes a lot of caramel sauce! It can be stored in an air-tight container in the fridge for the next time you make cookie bars or decide to indulge in an ice cream sundae.
For the Apple Filling:
5 cups peeled and diced apples (I use Cortland or Granny Smith)
½ cup all-purpose flour
1 teaspoon cornstarch
1 cup granulated sugar
1/4 teaspoon salt
1 ½ teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
For the crust:
3 cups all-purpose flour
1 cup granulated sugar
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon cinnamon
1 cup cold unsalted butter, cut into small pieces
1 egg, lightly beaten
1/2 teaspoon vanilla extract
To make the Apple Crumb Bars:
(1) Preheat the oven to 375°F. Spray a 9×13-inch baking pan with cooking spray and set aside.
(2) Place the apples in a large bowl. In a small bowl, whisk together the flour, cornstarch, sugar, salt, cinnamon and nutmeg. Pour over the apples and mix until the apples are coated entirely. Set aside.
(3) In another large bowl, whisk together the flour, sugar, baking powder, salt, and cinnamon. Use your fingertips to incorporate the butter into the dry ingredients until a few small chunks of butter remain.
(4) In a separate bowl, mix the egg and vanilla together. Add into the flour and butter mixture and stir to combine. The dough will be crumbly and a little dry.
(5) Pat half of the dough into the prepared pan. Spread the apple mixture evenly over the bottom crust.
(6) Generously drizzle salted caramel sauce over the apple filling, at least ¾ cup. Crumble the remaining dough over the apple caramel layer and pat gently.
(7) Bake for 40-45 minutes, or until the top is golden brown. Cool completely. Cut into squares and drizzle salted caramel sauce.
Note: You can also find cinnamon and nutmeg where they keep spices in the dhall!