Food waste is— and has been— a massive problem specifically in the US, where portion sizes tend to be supersized and eating fresh tends to come at a big price. As college students, I’m sure we can all relate to the struggles of not only being able to afford fresh foods but to be able to cook and eat them before they expire. In my experience, cooking for one means that there is either a ton of leftovers or a whole shelf full of half-used ingredients, both of which typically results in an overflowing compost bin at the end of the week.
In order to combat this, I have a few recipes up my sleeve which allows me to make something tasty— and pretty dang healthy— out of whatever may be left in the crisper.
1. Buddha Bowls
Otherwise known as “hippie bowls,” the recipe for this meal calls for any creative inputs you (or your fridge) may have. The basic formula for assembling one of these bowls typically draws from one of each category:
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Leafy greens
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Complex carbs
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A protein source
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Veggies
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A healthy, sweet food (think berries, mangoes, or sweet potatoes)
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Something crunchy
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Something flavorful (typically a healthy fat or fresh herbs)
You would be surprised to find how easy it is to pull together a super healthy and satisfying meal based on this simple formula. While some items may not seem like they would work initially, its a great way to find new combinations you would have never thought of before.
Above is a bowl I made on Monday, consisting of garlicky wheat noodles, bell peppers, baby spinach, sweet potatoes, avocado, and honey garlic tofu, which I found the recipe for here (I doubled the sauce and it came out perfect).
2. Veggie Fried Rice
This dish has always been one of my favorites, and I absolutely love being able to make it at home without A) having to spend a paycheck on take-out and B) worrying about eating the whole pan (studying is a hard and hungry process, guys). Some veggies I would recommend are:
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Corn
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Carrots
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Peas
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Peppers
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Cauliflower
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Broccoli
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Zucchini/Squash
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Green beans
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Onion
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Mushrooms
I am absolutely not claiming to be a chef, nor am I promising that my method is traditional or authentic. It just happens to work for me, a broke and often tired college student.
I typically sauté the veggies while my rice cooks, scramble an egg for some protein, and then mix it all together with some garlic, honey, soy sauce, sesame oil, and red chili flakes.
3. Pasta w/ sautéed veggies
I love pasta— specifically that of the cheesy, creamy, unhealthy variety. However, pasta is also the perfect base for almost any vegetable. Furthermore, if you want to add a flavorful marinara sauce, it blends everything together seamlessly. If not, there’s nothing wrong with just stirring in a little olive oil, red pepper flakes, and garlic. Some veggies I recommend are:
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Bell Peppers
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Spinach
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Mushrooms
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Onions
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Cauliflower
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Zucchini/Squash
Cook the pasta, sauté the veggies in the garlic and oil, and enjoy!
*Note: All of these recipe structures can be customized to fit whatever your diet may be, whether that’s vegetarian, vegan, or gluten-free. Or, if you prefer meat, add whatever protein you see fit. You do you. I’m not your mother.