Mount Hood

Utilizing Kale

These three simple recipes easily incorporate kale into one’s diet

Jude Bokovoy | Lifestyle Editor

Contact the author at howllifestyle@wou.edu

These three recipes were created to include optimal amounts of kale by Jude Bokovoy and can be found on instagram @judy.the.foody. 

Kale is an easily accessible vegetable with great nutritional value. According to Healthline, kale helps lower cholesterol, risk of heart disease and inflammatory responses. It is also high in fiber, antioxidants and vitamin C.What really stands out is that kale has the ability to reduce the likelihood of developing at least five different types of cancer. The catch is, kale is typically sold in huge quantities and has a short shelf life.

One of the most common ways to consume kale is by packing it into a smoothie. Contrary to popular belief, it doesn’t have to be a green smoothie. One can easily hide the vegetable taste with just the right amount of fruit. Below is a smoothie recipe that incorporates both a fruity taste and a healthy amount of vegetables. One of the biggest benefits of kale smoothies is that one can freeze the kale beforehand, which is a useful way to reduce waste if one has a large bag of fresh kale that can’t be used before it goes bad.

 

KALE SMOOTHIE

Start to finish: Three minutes

Yields: One smoothie

⅓ cup of kale

2 small mandarin oranges

⅛ cup frozen mixed berries

5 tablespoons of Dah! mango probiotic yogurt

6 tablespoons of Organic Life Green & Clean juice

Put ingredients in a blender. Blend to the consistency of one’s liking. For a fruitier taste add a banana or another kind of berry. For a veggie heavy smoothie add chard or any other leafy green.

 

The next recipe is a comforting omelet. The amount of ingredients can sound overwhelming, but  rest assured, it can be made in a short amount of time. This cheesy, vegetable filled omelet will warm one’s heart while fueling the body. 

 

VEGGIE OMELET

Start to finish: Seven minutes

Yields: One omelet

3 Eggs

Handful of kale, chopped

4 grape tomatoes, chopped

2 slices of ham, chopped

Sprinkle of sharp cheddar cheese

Sriracha or ketchup, optional

Warm butter or cooking spray in a small frying pan. Then crack and scramble eggs into the pan when ready. Add the rest of the ingredients, then flip half of the mixture over. Cover with lid. Serve with sauces of your choice. Top off your omelet with sriracha and ketchup for a spicy and flavorful taste.

 

Last is a recipe for a decadent mushroom and kale ravioli. Ravioli is a highly underutilized pasta dish because people fail to realize that it is so quick and easy to make. Kale is a great addition to any pasta, especially ravioli. All one has to do is add washed and chopped kale to their sauce as it is cooking.

 

MUSHROOM KALE RAVIOLI

Start to finish: 15 minutes

Yields: One serving

½ Bag of Giovanni Rama mushroom ravioli

¼ Jar of Mezzetta roasted garlic sauce

Handful of kale

Red chili flake

Boil five cups of water. Add ravioli to a pot of boiling water for around four minutes. Simultaneously pour sauce into a large warm frying pan. Add red chili flakes while the sauce is cooking to create some spice. Add kale and cooked ravioli to the sauce. Cover with lid until warmed to one’s liking. Then plate.

How to improve your resume

Tips to improve your resume for career applications

Mollie Herron | News Editor

resume

Contact the author at howlnews@wou.edu

The 2021–22 school year is coming to an end, which means that for many students the next step is applying for “real jobs.” As students start applying for more prestigious jobs, their resumes need to reflect their new education experiences. Here are some tips to improve a resume to impress future employers.

The most important role of a resume is to showcase the most relevant information and skills of an applicant. Many people graduating from college have experience in a wide variety of jobs including retail, customer service, fast food and coaching. If someone has worked in all of these different positions but is applying for something specifically food-related, it might not be as important to include the retail or coaching experience. The fast food and customer service experience would be a great description to include in the past employment section due to the requirements.

While it may feel strange to omit a school from a resume, high school education does not need to be listed. Unless having a diploma from a specific high school increases the chances of getting the job, there is no need to include it in the education section. This would be most helpful in positions like coaching or teaching, where a connection to the community is valued in employees.

At the beginning of every resume there should be a brief summary or profile of the applicant that provides a brief introduction as well as the relevant qualifications that fit the job they are applying for. Later in the resume, the specifics of the qualifications can be listed in the form of bullet points so that more information can be included.

A resume is all about the applicant, so it may be tempting to use the word “I” when describing oneself. The bullet points make it easy to avoid using “I” and to explain all requirements of past jobs.

Western offers many resources to help students looking to prepare for future applications. Visit the Service Learning & Career Development Center for help with all career advising needs. Career counseling, resume critiques, workshops and more are offered in person and even more are offered online. Drop in the Werner University Center room 119 or visit wou.edu/slcd for more information.

Decadent Desserts Meet Mixed Drinks

Try these dessert-based cocktail recipes at an upcoming gathering

Rylie Horrall | Managing Editor

The cool thing about cocktails is that they can be made from almost anything — whether that results in a delicious drink is an entirely different story. Listed below are four cocktails that are themed around dessert favorites, such as milkshakes and creme brulee. If a person is not of legal drinking age, don’t attempt these recipes. Please drink responsibly.

RED VELVET HOT COCOA COCKTAIL

Start to finish: 15 – 20 minutes, Yields: 2 cocktails

  • Vodka
  • White chocolate liqueur
  • 2 cups milk
  • 1 cup cream
  • 2 tablespoons brown sugar
  • 2 tablespoons cocoa powder
  • 8 ounces white chocolate
  • 1 teaspoon vanilla extract
  • Red food coloring
  • Sprinkles

Boil milk and cream in a pot, then add white chocolate. Stir until melted. Add brown sugar, vanilla extract, cocoa powder and red food coloring. Rim glass with melted white chocolate and coat with sprinkles. Remove boiling mixture from heat and stir in white chocolate liqueur and vodka as desired. Pour into glass and top with optional whipped cream.

Recipe from @theviplist on TikTok

FROZEN MUDSLIDE

Start to finish: 5 – 10 minutes, Yields: 1 cocktail

  • 8 ice cubes
  • 2 – 3 scoops of vanilla ice cream
  • 1 ounce vodka
  • 1 ounce Baileys Irish Cream
  • 1 ounce Kahlua
  • 1 ounce chocolate syrup
  • Whipped cream, optional
  • Chocolate sprinkles, optional

Chill serving glass in the freezer. Place ice cubes, ice cream, vodka, Baileys, Kahlua and chocolate syrup in a blender. Blend until smooth. Pour mudslide into the chilled glass, and freeze for 5 – 10 minutes to thicken, then top with whipped cream and chocolate sprinkles if desired.

Recipe from insanelygoodrecipes.com

PEACH COBBLER COCKTAIL

Start to finish: 3 minutes, Yields: 1 cocktail

  • ¾ ounces hazelnut liqueur
  • ¾ ounces peach vodka
  • ¾ ounces heavy cream
  • Peach slice
  • Brown sugar
  • Crushed graham crackers

Rim a glass with a combination of brown sugar and crushed graham crackers, wetting the rim with liqueur. In a cocktail shaker filled with ice, add the peach vodka, hazelnut liqueur and heavy cream. Shake well. Strain over fresh ice into prepared glass and garnish with peach slice.

Recipe from thespruceeats.com

CARAMEL CREME BRULEE WHITE RUSSIAN

Start to finish: 3 minutes, Yields: 1 cocktail

  • 3 ounces vodka
  • 1 ½ ounces Kahlua
  • 1 ½ ounces milk or heavy cream
  • 2 tablespoons caramel syrup
  • 2 tablespoons vanilla syrup
  • Whipped cream

Fill a cocktail glass halfway with ice. Add vodka, Kahlua, milk, vanilla syrup and caramel syrup, in that order. Top with whipped cream and caramel sauce.

Recipe from Holly at 3yummytummies.com

Contact the author at howlmanagingeditor@wou.edu

Red Velvet Cot Cocoa Cocktail:

Frozen Mudslide:

Peach Cobbler:

Caramel Creme White Russian:

    New to the area: Sundew Tattoo

    Artist opens local tattoo studio in Monmouth

    Allison Vanderzanden | Copy Editor

    On Feb. 9, Sundew Tattoo opened for business off of Main Street in Monmouth. What was previously a veterinary clinic has been divided into two units, one of which is now Phoebe Bordadora’s tattoo studio. 

    Since they were young, Bordadora has always enjoyed creating art, and they are grateful for the opportunity to make their passion professional.

    “To have the privilege to do it now for a living is basically my dream come true,” Bordadora said.

    Bordadora is excited to offer their one-of-a-kind style to anyone looking for a unique tattoo. They aim for accessibility and comfortability from booking to the appointment. Some of the ways they do this include asking in the booking form what accommodations can be made, providing fidget toys in the waiting room and setting up a tablet for watching movies during the tattooing process.

    “Even though the tattoo industry has come a long ways very quickly, I think a lot of people still have that stereotype in their mind of … you have to be like a big tough guy to go get a tattoo and it’s going to be scary,” Bordadora said. “And I kind of feel like it’s my duty to make something completely the opposite of that, just like really welcoming and inclusive and not scary.”

    One of the things Bordadora is most proud to offer is Filipino inspired tattoos. As a half Filipino themself, Bordadora has taken up the ancient method of hand poking to tattoo some traditional designs with their own personal spin.

    “I really did get into it … to feel more connected to my ancient ancestors,” Bordadora said. “You don’t really see Filipino tattoos a lot nowadays, and I think it would be cool to kind of provide that.”

    For the near future, Bordadora plans to focus on making Sundew Tattoo as comfortable as it can be and make the empowering experience of getting tattooed more approachable. Some long term goals they have include selling merchandise like T-shirts and expanding their reach by attending tattoo conventions.

    Sundew Tattoo is open for appointments Tuesday – Saturday at 1276 Main St. E. Find a collection of Bordadora’s work on Instagram @phoebes_jeebies and book an appointment today at their website, tattoosbyphoebe.com.

    Contact the author at howlcopyeditor@wou.edu

    Thrifting Tips and Tricks

    Insider information to make thrifting more rewarding

    Mikayla Coleman | Managing Editor

    Thrifting is a great way to expand one’s wardrobe or space on a college student budget. Use these thrifting insider tips and tricks during the next trip to the thrift store. 

    Forget sizes. With the sheer amount of different clothing accumulated in any given thrift store, there is going to be a huge variety of sizes. Obviously, it’s good to have an idea of what is too big and too small for oneself, but don’t focus on specific numbers or common lettering sizes. Sizing varies greatly depending on different brands, materials and styles — even for the numbered ones that are supposed to be exact inches. Getting hung up on these labels can cause people to neglect great pieces that might not be organized correctly. 

    Know what to avoid. Buying something that has flaws is not always a bad thing. Pieces that have small holes or rips can easily be hand sewn together and made good as new. Stains, however, are almost always a losing game; there are some stains that just will not come out. Severity, size and substance are the three components to consider when a piece in a thrift store has a stain. I have had my fair share of paint-spotted clothing that I have continued to love and wear for several years. But if it’s oil, it’s going to be a journey to try to get the spot out — one with no certain ending. It may be better to save money for a different garment. 

    Identify what is worth it. In recent years, prices at thrift stores have inflated substantially due to the rising popularity of thrifting for the middle class and resellers. When intaking donations, thrift store employees may increase the price of items if it has a recognizable brand. If one feels that a particular item is priced too high, most thrift stores have a specific discount day or a way to identify when certain products will go on sale. Playing the long game can be beneficial for the wallet, but don’t count on the piece staying there forever.

    Happy thrifting!

    Contact the author at howlmanagingeditor@wou.edu

    Valentine’s Day on campus

    Western celebrates Valentine’s Day with Candy Grams, self-love and a Valentine’s bash

    Mirella Barrera-Betancourt | Staff Writer

    This Valentine’s Day, Western saw a variety of enjoyable campus wide events put on by groups, including the housing residency committee and the Freedom Center.

    On campus, the housing residency committee hosted a variety of different events.

    Presented by the Ackerman and Barnum Hall committee, Candy Grams were made available for students to have delivered on Valentine’s Day. Whether the candy was for a friend, lover or oneself, little notes of love and encouragement before a day of classes were a fun activity for all. 

    If Candy Grams were purchased at Heritage Hall, an additional 25 cents was charged. All proceeds from the sales were donated to the Food Pantry on campus.

    The Heritage Hall committee also hosted a Valentine’s Bash, which took place on Feb. 11 in the Pacific Room in the WUC. To add to the excitement, attendants of the bash were given the opportunity to enter a raffle with prizes including a 32-inch Roku Smart TV, a JBL speaker and a new Hydro Flask.

    Another Valentine’s Day event hosted outside the housing community was the Freedom Center’s “Self love is the best love” event. The Freedom Center took the holiday to remind students about the importance of self-love by making self-care packages readily available for students on the second floor of the Werner University Center.

    Contact the author at howlstaffwriter@wou.edu

     

     

    Opening up for mental health

    Tips for talking about mental health disorders and disabilities

    Sarah Austin | Lifestyle Editor

    One of the hardest things when struggling with mental illnesses or disabilities can be telling others about it. Disclosing one’s mental health status is important to medical professionals and potential employers for a plethora of reasons and can even reduce stress levels, according to the National Alliance on Mental Illness. Here are some tips to make others aware of an illness or disability while maintaining comfort. 

    • Who should be told. Make a list of people who do not already know about the status of one’s mental health. Ensure that they are trustworthy and free of judgment. Opening up to these people should feel like a breath of fresh air once done.
    • Determine the appropriate time and place. If the disorder or disability hinders the ability to work for any reason, informing an employer is a must. On the other hand, telling a random person at the grocery store is not necessary ⏤ unless assistance is needed. Add these people to the list, as they can help prevent anxiety-filled situations or episodes by knowing beforehand.
    • What to tell them. Plan what one would like to be disclosed; for example, if I were disclosing my bipolar disorder to a friend I would let them know what moods to expect from me when I am having an episode and how long the episodes may last. Feel free to also share positive experiences that have happened as a result, such as something it helps with or experiences created by it. Planning what information to tell the person beforehand can reduce stress. 
    • Suggest support options. Depending on the relationship to the person being told, let them know what could be needed from them. Here are some examples of what this can look like for:
    • A significant other: “When I am in an episode, it would help if you gave me physical space. I get triggered when I feel this way and am touched.”
    • A friend at the bar: “I’m on medication and am not supposed to drink. Can you be there for me and encourage me so I feel like I still belong?”
    • A parent: “I know I need help but making appointments causes anxiety for me, can you help?”
    • An employer: “Some days my mental illness affects me in strange ways. If I am doing something wrong or make you uncomfortable, can you let me know instead of reacting right away?”

     

    Remember, disclosing personal information about a mental illness or disability is always the choice of the person affected.

    In times of crisis, reach out for help. The National Alliance on Mental Illness has a free hotline open 24 hours a day at 800-950-6264.

    Contact the author at howllifestyle@wou.edu

     

     

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