![\"recipe](\"https:\/\/wou.edu\/westernjournal\/files\/2016\/03\/recipe-layout-online-244x300.jpg\")
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Caramel Apple Salad<\/pre>\nBy: Jenna Beresheim\r\nNews Editor<\/pre>\nIngredients:
\n2 Apples
\n2 Dates
\n\u00bd Lemon<\/p>\nThis 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 \u2013 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\u2019re in the mood for \u2013 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.<\/p>\n
Lifter's Bowl<\/pre>\nBy: Conner Williams\r\nEditor-in-Chief<\/pre>\nDo 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\u2019t die? Then look no further!<\/p>\n
This recipe isn\u2019t anything flashy; it\u2019s literally chicken, green beans, and rice. Exciting stuff, I know, but it\u2019ll beef you up or lean you out depending on how much and how often you eat it. It\u2019s also super cheap to buy in bulk and prep your food ahead of time, and if you\u2019re like me, you\u2019re 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\u2019s pretty cheap. I recommend shopping at Costco, since they hands-down have the best deals, and you can buy in major bulk. you\u2019ll also want some tupperware for storage and transportation. I recommend ones that hold at least 16 ounces of food. Now let\u2019s get started.<\/p>\n
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\u2019s 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\u2019re pretty cheap, and all you\u2019ve got to do is toss 2 cups in the microwave for 5 minutes and you\u2019re good to go. For healthy fats, add about 2 tablespoons of virgin olive oil into each meal.<\/p>\n
Ingredients for 4 meals:<\/p>\n
Chicken breast: 16 ounces – $2 per pound at Costco (buy frozen)<\/p>\n
Rice: 4 cups cooked – about $8 for a 25 pound bag at Costco<\/p>\n
Green beans: 2 cups – about $1.25 per pound at Costco (buy frozen)<\/p>\n
Extra virgin olive oil: 8 tbsp – about $12 for a gallon at Costco (will last forever)<\/p>\n
Seasoning – your discretion, but I use stuff with low sodium<\/p>\n
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\u2019ll cook in about 8 minutes. Start the rice beforehand, because it\u2019ll take about 20-25 minutes to cook, and the veggies will take about 5 minutes. Once you become a pro, you\u2019ll be able to time it all out.<\/p>\n
May the gains be with you!<\/p>\n
Contact the author at journaleditor@wou.edu or on Twitter @journalEIC<\/p>\n","protected":false},"excerpt":{"rendered":"
Caramel Apple Salad By: Jenna Beresheim News Editor Ingredients: 2 Apples 2 Dates \u00bd 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 […]<\/p>\n","protected":false},"author":825,"featured_media":3267,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_lmt_disableupdate":"","_lmt_disable":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[7],"tags":[],"class_list":["post-3192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-opinion"],"modified_by":null,"_links":{"self":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts\/3192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/users\/825"}],"replies":[{"embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/comments?post=3192"}],"version-history":[{"count":0,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts\/3192\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/media\/3267"}],"wp:attachment":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/media?parent=3192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/categories?post=3192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/tags?post=3192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}