Caramel Apple Salad

By: Jenna Beresheim
News Editor

Ingredients:
2 Apples
2 Dates
½ Lemon

This salad makes a quick, easy, and healthy snack, or the foundation for a creative creation. It requires two apples (I prefer Granny Smith for the tartness, but any will do), two to four dates (depending on how sweet you want it), and lemon. The lemon is optional, but helps the apples from turning brown and also adds a sour to the sweetness of the dates. I would suggest soaking the dates for a short period of time beforehand to make them easier to cut – and remember to remove the pits as well. A simple slice down the center of the date will do to remove them and splay open the fruit. Dates are a great source of fiber, potassium, and copper, while lemons and apples are both cleansing foods great for detoxifying. This salad takes around 10 minutes to prepare, and can take on different flavor flares depending on what you’re in the mood for – try adding dried coconut for a contrasting texture and more tropical flavor. This snack is also easily adjustable for portions and taste preferences, all while costing under $10.

Lifter's Bowl

By: Conner Williams
Editor-in-Chief

Do you want to gain weight? Lose weight? Or maybe just actually have some food available to you when you have to be on campus for hours at a time so you don’t die? Then look no further!

This recipe isn’t anything flashy; it’s literally chicken, green beans, and rice. Exciting stuff, I know, but it’ll beef you up or lean you out depending on how much and how often you eat it. It’s also super cheap to buy in bulk and prep your food ahead of time, and if you’re like me, you’re a cost-conscious college student. Or maybe not. Kudos to you. If you do it right, each meal comes out to less than $2. If you eat three or four times per day, that’s pretty cheap. I recommend shopping at Costco, since they hands-down have the best deals, and you can buy in major bulk. you’ll also want some tupperware for storage and transportation. I recommend ones that hold at least 16 ounces of food. Now let’s get started.

I cook about 1.5-2 pounds of chicken per day and eat 4-5 of these per day, excluding breakfast. I weigh out all of my food so I can distribute it evenly, but eyeballing it works too. So, each meal has about 6-7 ounces of chicken in it, bringing in around 45 grams or so of protein. Keep in mind that raw chicken weighs a bit more than cooked because of the loss of retained water and salt. That takes care of our protein. For carbs, I usually stick to rice (brown or white is left up to your preference and goals) because it’s easy to cook and store. I eat about 1 cup of white rice per meal, which is about 40 grams of carbs per meal. I recommend getting a rice cooker/steamer because it will make your life a hell of a lot easier when preparing food, but steaming in a pot on the stove works as well. For veggies, I do green beans because they’re pretty cheap, and all you’ve got to do is toss 2 cups in the microwave for 5 minutes and you’re good to go. For healthy fats, add about 2 tablespoons of virgin olive oil into each meal.

Ingredients for 4 meals:

Chicken breast: 16 ounces – $2 per pound at Costco (buy frozen)

Rice: 4 cups cooked – about $8 for a 25 pound bag at Costco

Green beans: 2 cups – about $1.25 per pound at Costco (buy frozen)

Extra virgin olive oil: 8 tbsp – about $12 for a gallon at Costco (will last forever)

Seasoning – your discretion, but I use stuff with low sodium

Now cook your food. For the chicken, you can toss them in the oven or grill them on the stovetop. I choose the stove because I think it tastes better and cooks faster. Chop the raw meat into cubes first, and it’ll cook in about 8 minutes. Start the rice beforehand, because it’ll take about 20-25 minutes to cook, and the veggies will take about 5 minutes. Once you become a pro, you’ll be able to time it all out.

May the gains be with you!

Contact the author at journaleditor@wou.edu or on Twitter @journalEIC