By Rylee Baker; Photo Credits to Jackie Harrison
“Did you know that your diet has a big impact on your mood, your concentration and your level of happiness?” says BetterHealth. What we choose to put in our bodies can have a huge effect on how our day plays out. Students struggling with mental health, sickness or pain may want to try bettering their diet. And although Evert Dining Hall has a diverse array of options to eat, some days just feel less nutritious than others.
A common issue students face on campus is the lack of access to an oven or stovetop. Although many dorm halls have communal kitchens, they aren’t always clean or even working properly, discouraging many students from even trying. But, with a little bit of effort and some investment in appliances, there are ways to cook a healthy, delicious meal, without having to sacrifice a meal swipe.
Susquehanna University only allows the use of kitchen appliances in designated kitchen areas, so check with your Resident Assistant or housing resources to understand what appliances are acceptable in your living space.
To start, you’ll need the right tools. Walmart offers high-quality and affordable kitchen appliances under $30 to start your collection. Susquehanna junior, Jackie Harrison, is very familiar with the process of cooking on a budget. From juicy steaks and crispy fried eggs, she’s mastered the art of utilizing the rice cooker and air fryer.
“I started cooking in my dorm because of my dietary restrictions,” Harrison explained. “I’m gluten-free and a type 1 diabetic, I need to know where my food comes from and their macros.”
Harrison also talked about her time on the Susquehanna Rugby team. As an athlete, she needs to consume a certain amount of carbs and protein to support her activity levels.
“One of my favorite meals that I make the most has to be breakfast,” Harrison said. “This meal has around 40 grams of protein in it alone.”
Protein-Packed Bagel
Jackie starts by cutting a gluten-free bagel in half, but any bagel of your choice will do, and throws it in the air fryer at 350 degrees for two minutes.
She then cracks two eggs and allows them to fry in a rice cooker. “I usually just eyeball my eggs till they’re cooked the way I like,” she said.
When the bagel is crisp to your liking, you can remove it from the air fryer and add some sort of protein. “I usually add prosciutto, but you can add cream cheese, sausage, bacon, anything.”
When the eggs are fried to your liking, you can also throw them on the sandwich creation.
Lastly, cut up some vegetables of your liking. Harrison likes to top hers with sliced tomatoes and fruit on the side.
Another protein-packed and easy breakfast is a Greek yogurt bowl. They’re completely customizable and don’t require any sort of cooking.
You can purchase a tub of Greek yogurt at any food store or get some on a meal swipe at Scholarly Grounds. One serving of Greek yogurt has 20% of your calcium needs, according to Michigan State University, as well as probiotics that support gut health.
This is where the fun part comes in! You can add anything into the yogurt to make it taste yummier or add nutrients.
Popular and healthy mix-ins could be fruit, granola, peanut butter, seeds, honey and anything and everything.
For lunch and dinner, the air fryer and rice cooker can still be applied. An easy but satisfying meal that Harrison often makes is the classic steak and eggs.
Steak and Eggs
“I try to get the cheapest steaks I can find,” Harrison chuckled. “Usually, I get the three steak chucks for $12 at Weis.”
Harrison cooks her steaks in the air fryer. She starts by oiling the bottom of the air fryer compartment and then seasoning her steaks.
Seasoning is mostly up to the cook and their palate. You can purchase pre-made seasonings at Weis such as the classic steak seasoning, or you can create your own using salt, black pepper, garlic, onion powder and smoked paprika.
The steaks are cooked at 390 degrees for 11 minutes but cook time may vary depending on your preferences and the thickness of the meat.
While the steak is frying, you can begin frying your eggs the same way I explained previously. Crack them into the rice cooker and watch to see them cook and brown to your liking
“I like to throw avocado on top of mine when it’s done cooking,” Harrison added.
For extra veggies, Harrison describes air frying frozen broccoli to eat as a side dish.
Harrison said, “I’ve been able to save a lot of money.” In comparison to eating out for all your meals. Once you master the art of the air fryer and rice cooker, there are thousands of dish possibilities that can save you time, money and some stomach pain.
