Danielle Bond
It's been awhile since I have been in college, but I still remember that time very vividly. It was a busy time, running from class to class and making sure my assignments were completed promptly and thoroughly. I didn't prioritize or have the time to ensure I was eating nutritious meals and feeling my best. The dining hall lacked variety, and I had no control over what was served that day.
While many students lived off campus with a full kitchen, I lived in a dorm room on campus. I had limited cooking equipment and I struggled to find meals I could prepare in the comfort of my room before class (especially in the morning).
I know I'm not alone with these struggles!
Challenges to healthy eating habits in a college dorm room include but are not limited to:
Time. Students are often juggling a full course load and sometimes extracurriculars including sports or even a job. Exams keep students up late studying and waking up for that 8 AM class the next day is not easy. There is added pressure to achieve and build an impressive resume with the hopes of landing that dream job or pursuing graduate school admission after college. Some students may not have the time to trek across campus to the dining hall for a sit-down meal, especially for breakfast.
Lack of cooking equipment. Students are often limited to a hot plate, a microwave, and maybe a mini-fridge. Forks, spoons, and knives are limited, and measuring equipment is rare. If the dining hall is not serving something nutritious that day, or the student has food allergies and cannot eat what is served, cooking in the dorm can be challenging without the essentials.
Unhealthy eating alternatives. Many campuses have local eateries that cater to college students and have fast, ultra-processed, and affordable foods. This makes it harder for students to continue to make healthy choices. It is even harder when friends want to grab that late night cheesy calzone a few blocks from the dorm.
Price. The concept of a broke college student is real! School is getting more and more expensive and students have to take out large sums of student loans. Students often are trying to squeeze as much as they can out of a dollar. Eating healthy can be pricey, and cost can be a large barrier to selecting nutritious foods.
I chose these two recipes because I liked the idea of giving a healthy breakfast alternative to college students. I remember rolling out of bed just in time for class, and I think I would have performed better in school if I had made breakfast a priority. Many students skip breakfast in the morning because they don't have time to visit the dining hall.
These recipes were both fast and easy to make. The omelet and the french toast could be made with minimal equipment: a microwave, a mug, and a knife/cutting board to chop the bread and veggies. The flexibility of these recipes could also fit with a student's preferences or nutrition needs. Although the recipes call for specific quantities of seasonings (such as cinnamon), this could easily be adjusted to taste. The bread for the french toast can be whole wheat bread if the student needs more whole grains in their diet. Different kinds of vegetables can be included in the omelet to provide a well-rounded nutritious breakfast. Finally, these meals are extremely affordable. If the student buys in bulk (a dozen eggs, a loaf of bread), these ingredients could provide an entire week's worth of breakfast. These cost-effective, fast, and delicious recipes may help students resist the temptation to buy that cheap egg mcmuffin down the street.
The microwave omelet was a healthy and efficient recipe that would be perfect for the college dorm! The ingredients are simple and readily available at any local mart or grocery store. If a student wanted to add mushrooms instead of peppers or add another favorite vegetable, it would be easy to substitute that in! From gathering the ingredients to chopping to cooking, the process took only about 5-7 minutes. Only a microwave, a cutting board, a knife, and a mug were needed.
The final result was flawless: a beautiful omelet with vibrant colors from the pepper and the fresh, green spinach. The vegetables added a great texture to the creamy eggs, and the eggs themselves were fluffy and easy to eat. The omelet was fragrant when it was in the microwave. Overall the flavor was palatable and savory and I would highly recommend it.
Advice I would give to a student making this dish is to make sure the eggs are thoroughly cooked. If you break up the omelet with your fork and it is still runny, place the omelet back into the microwave for another minute or so. I would also recommend adding a topping to enhance the flavor, since omelets may be a little bland without a condiment. Some ideas include cheese, seasoning, ketchup, or even chipotle mayonnaise.
Microwave Omelet in a Mug
Ingredients (1 serving):
2 eggs
½ bell pepper, diced
2 slices ham, diced
¼ cup fresh spinach, chopped
salt, to taste
pepper, to taste
Preparation:
1. Combine all ingredients in a microwaveable mug.
2. Cook for 2-3 minutes, making sure the egg doesn’t bubble over. Stir halfway through the cooking process.
Recipe adapted from: https://tasty.co/recipe/microwave-3-minute-omelette-in-a-mug
The microwave blueberry french toast was also a great breakfast recipe that any college student could cook in their dorm room! Blueberries provide powerful antioxidants and whole grain bread can give students a 1 oz serving of whole grains. The recipe was fast and took 5 minutes maximum from beginning to end. The ingredients can be stored in a mini-fridge to make them last all week. Minimal equipment is needed for this recipe: only a cutting board and knife (or they could break up the bread with their hands, too) and a mug! A variety of berries could be added to kick it up a notch.
This recipe was delicious, esthetically pleasing, and went seamlessly! The blueberries added a gorgeous blue to the dish and the cooked bread was golden brown. The smell of the cinnamon and the sweet syrup was very fragrant. The texture of the syrup-soaked bread was soft and the blueberries added a sweet but tart flavor. It would fit any student's need for a quick, easy, delicious, and healthy breakfast.
Advice I would give to a student making this is to not be afraid to play with the recipe. Add more cinnamon, oats or nuts, or switch up the type of bread. You can add a variety of berries, too! I would just caution to make sure the egg is fully cooked. If the egg appears runny, pop the mug back in the microwave for another minute. Careful, the mug will be hot!
Blueberry French Toast in a Mug
Ingredients (1 serving):
1 slice bread
1 egg
2 tablespoons milk
¼ teaspoon cinnamon
½ teaspoon vanilla extract
blueberry, to taste
maple syrup, to drizzle
Preparation:
1. Slice bread into cubes.
2. In a bowl, add egg, milk, cinnamon, and vanilla, and mix.
3. In a microwave-safe mug, place half of the cubed bread and desired amount of blueberries.
4. Place the rest of the bread, berries, and the egg mixture into the mug.
5. Microwave for 1½ minutes or until egg is fully cooked.
6. Drizzle maple syrup and serve.
Recipe adapted from: https://tasty.co/recipe/blueberry-french-toast-in-a-mug