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Lifestyle

Healthy and Cheap College Food Essentials

Eating Healthy in College on a Budget

Eating Healthy in College on a Budget

It can be extremely difficult to eat healthy in college, so I’ve pulled together some of my favorite tips to share to make the process easier!

All of the items you see below were under $150 and can fit in my dorm shelf and mini fridge. I promise, eating healthy in college (even living in the dorms) is possible. I’m super busy all the time with two jobs, an internship, this blog, sorority life, and a full class schedule. If I can do it, you can do it!

Smoothie ingredients

Smoothie ingredientsMake a healthy snack or meal replacement with a quick and easy smoothie. Use almond milk for protein, frozen berries, a whole banana, a spoonful of almond butter, and a handful of spinach. I promise, you won’t taste the spinach AT ALL! It’s the easiest way to get a healthy serving of fruits and veggies.

Healthy snacks

Snack idea

I love tuna and crackers for a quick, protein-packed, snack!

Snack idea

Take these to-go packs of ranch and a Ziploc baggie of carrots when you’re on the run. It’s so easy to take these in the car, on the way to class, or for your lunch at work.

Snack

I always crave fresh fruit while I’m at college. Unfortunately, most dining halls do a terrible job at providing fresh fruits or veggies. Berries go bad pretty quickly, but I’ve found grapes to last a little longer. They’re also easy to just throw in a Ziploc bag and take with you – no slicing necessary.

Two go-to lunch/dinner options

Lunch/dinner

You can make little roll-up sandwiches super quickly by spreading on some cream cheese, layering on turkey and spinach, and then rolling it all up. I take these in little bags for my lunch at work. They’re filling and delicious.

Lunch/dinner

I’m not vegan, but I am obsessed with these vegan chicken patties. They are SO good! They taste like chicken nuggets while still being healthy somehow. I have a huge stash of about four of these boxes in my freezer because I eat them so much. I love throwing a patty and some instant brown rice into a Tupperware for lunch at work. You can just put it in the microwave for a minute and everything is hot and ready to eat!

At least one breakfast option

Breakfast

I honestly cannot stress the importance of breakfast enough. Especially for college-aged kids – we need fuel in the morning. So many of us are running off to class and then work and then other clubs/activities and then finally working on homework. Since we can’t always rely on being well-rested in the mornings, our bodies crave fuel. Make sure you have one breakfast staple on hand. I like having yogurt with some protein-packed cereal – you can easily plop some into a paper bowl and take it on the go if you need. EAT BREAKFAST! Your body will thank you.

Super quick microwave meals

Microwave

Yeah, I know. This isn’t ideal. However, eating something is much better than eating nothing. We all know that Easy Mac and Cup-O-Noodles isn’t the best choice for our bodies. I’ve found Annie’s organic mac n’ cheese and Barilla’s pastas to be the best alternatives. Sometimes, we are just too tired to even think about making ourselves something healthier. Trust me, the idea of just heating something up always sounds appealing. Just make sure when you do eat these quick, microwavable meals that it’s not all the time and they’re not completely terrible for you.

 

One thing you can make that feels like a “real” meal

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Cooking in the dorms is virtually impossible. However, I have found there are a few creative ways that you can whip together something that resembles a “real” home-cooked meal. I use a hot pot (like this one) to boil water. Once the water is boiled, I add in quinoa and olive oil. Quinoa is so versatile, but I love putting lime juice, corn, black beans, tomato, and avocado in it. A light and healthy meal, it doesn’t take that much time to make but let’s you feel like you’re actually cooking. I usually make a medium sized batch of this and put it in containers for lunches for the rest of the week. To hear more about the recipe, check out my other post here.

 

Your favorite goodies

Goodies

Yep, you’re allowed to pig-out every once in a while. Having some of your favorite goodies on hand allows you to feel comfortable and like you’re not completely depriving yourself. I really think it’s important to have some of your favorite things nearby especially if you’re feeling down or homesick.

A few more tips:
  • Pack snacks in Ziploc bags for portion control
  • Never eat in bed
  • Don’t eat while watching TV or when you’re bored
  • Put smoothie ingredients in Ziplocs and store them in the freezer – the fresh spinach and fruits will last much longer
  • Almond milk can be stored on your shelf until you open it. After that, put it in your fridge
  • Drink green tea in the morning. Put lemon and Stevia in it
  • Drink water!
  • Don’t drink energy drinks
  • Brush your teeth right after dinner. You’ll be less tempted to late-night snack once your teeth are clean

 

Was this helpful for you? What are your go-to healthy college foods?
Lifestyle

Make A Dream Board

The New Year is the best time to set new goals! Most people have difficulty following through with their goals, but one great way to stay on track is to create a “dream board.” Even Oprah swears by it! Essentially, a dream board is a collection of pictures, words, and phrases that will inspire you and remind you daily of your objectives! I was shocked that only a few short months after creating one for myself, I had accomplished over half of the goals I set. Images are so powerful and it’s a great feeling to use them in such a positive way!

 Dream Board
Dream board pictures
Want to make your own dream board? Follow the steps below!
  1. Set your goals – Do you want to land a job or internship? Improve your health or fitness? Learn a new language? Want to save money for that Michael Kors bag you’ve been crushing on forever? Make your goals specific and realistic – don’t try to lose 20 pounds in a month, you’ll drive yourself crazy!
  2. Find compelling images – use magazines, Google images, favorite celebrities,       inspirational quotes, etc.
  3. Make a cute collage including all of the pictures you find on a big poster board.
  4. Hang it somewhere you look everyday – think subliminal messaging!
  5. Go conquer the world!
 It can be overwhelming to decide which goals to focus on. Here are some of the ones I chose for my dream board:

  • Take more pictures with a REAL camera and print them out
  • Write more letters
  • Read five books
  • Save $1,000
  • Work out at least 4 times a week
  • Get three A’s spring semester
  • Drink more green smoothies
  • Give more compliments
It’s so simple and rewarding. You’ll be thanking yourself for the daily reminder – it will motivate you to actively work towards your goals. Once you’ve accomplished all of them, save the board as a memento and start a new one!
Dream board

More digitally inclined? Check out Oprah’s online dream board creator: http://www.oprah.com/spirit/O-Dream-Board-Envision-Your-Best-LifeTM

Beauty

Makeup Review: Revlon Just Bitten Kissable Lip Balm Stain

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“I want to write a love letter to these”

That was what I told my roommate when I came back from Target with every color they had available of the Revlon Just Bitten Kissable Lip Balm Stains. There are actually a lot more colors than pictured above, but these were the only ones available at the store near me.

I have been on a quest for as long as I can remember to find the perfect lip stain. I never wear lipstick because I don’t have the kind of money you need to invest in one that is long lasting, non-smudgy, and highly pigmented. So I have spent hours scouring the shelves of drug stores to find the perfect stain. Stains are fantastic because they go on extremely thin and actually really do stain your lips. They’re the definition of long lasting.

Now, I’ve tried a lot of stains. So many of them are too thin. The lighter colors show up translucent and are completely ineffective. The dark colors tend to turn the skin around your lips a darker color – making your makeup look smudged and messy. On a whim, I picked up the 025 Revlon Just Bitten Kissable Lip Balm Stain because I wanted a hot pink lip. I tried it at home and was astonished – the color was so pigmented and bold! I fell in love. I wore it all day to work, through my night class, and every meal. I left the dorm at 9am and returned at 10pm. The stain was STILL there! Not only was it still there, but it was the same hue, texture, and color. I was beyond thrilled. When I went to take off my makeup, I literally scrubbed my lips for several minutes because the stain was that strong. I will say that the only difference between 9am and 10pm was that the look was much more matte and not a gloss anymore (which I like better anyways). If you want to keep the glossy look throughout the day, I would just dab on a bit more stain to the lips to freshen it up occasionally. But besides that, there’s no need to touch it up at all.

I was a little weary about buying the 040 color because I hardly ever buy anything with orange in it. However, I was excited to see that it wasn’t a tacky neon  color – but an understated and mellow orange. As far as the other colors go, the 001 is a very natural look – it was the exact hue of my lips which was perfect. I love wearing natural colors on my lips for a polished everyday look instead of just going with some chapstick. The 055 is a deeper red – it has darker tones to it and is more of a wine red than the typical bright red lip. It’s the perfect shade for the holiday season!

Anyways, two huge thumbs UP for these stains! I’m so impressed. Highly pigmented, long-lasting, ability to be a gloss or matte, and very beautiful colors – I couldn’t ask for anything better. I’m so glad I can say I have finally found the perfect lip stain!

Lifestyle

Meal Prep: Salad Jars

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Eating healthy while in college or having a hectic schedule is extremely difficult. One of the ways to avoid fast food, snacking, and starving is to plan out your meals for the week. As a busy college student, my class and work schedule doesn’t allow for me to make it to the cafeteria for lunch during the week. Because of this, I have to pack my lunch for the day. I could easily just pack peanut butter sandwiches or Easy Mac. But after living off those freshman year (and gaining the typical freshman 15), I have no desire to continue this unhealthy lifestyle. Yes, planning out your meals for the week requires extra time and thought. But I promise it’s worth it.

One of the easiest meals to prep for the week is mason jar salads! These are really popular on Pinterest and one of my coworkers makes them regularly. So I decided to try it out for myself and have been pleased to find that it is a life-saver! Not only are they super quick to prepare, they are extremely healthy and convenient.

What you need:
– a mason jar or any kind of air-tight jar
– salad ingredients of your choice

How to pack your mason jar salad

Step 1: dressing
– add one or two tablespoons of your choice of dressing first to the bottom of the jar

Step 2: non-soluble (non-absorbent) veggies
– add any kind of non-absorbent veggies such as corn, carrots, etc.

Step 3: beans, grains, pasta, seeds
– pour in your source of carbs or vegetarian protein by adding beans (rinsed and drained), grains, pasta, whatever you choose

Step 4: cheese, eggs, meat, protein
– add in whatever cheese or hard boiled eggs, chicken, meat, or tofu you’d like

Step 5: absorbent veggies and fruit
– add your fruit or more soluble veggies such at tomatoes
– if you are prepping these for the week, add these ingredients the morning you plan to eat the salad just so they stay as fresh as possible

Step 6: absorbent grains, nuts, and seeds
– this is where you can add more absorbent products such as quinoa and flaxseed

Step 7: salad greens
– now you can add your fresh spinach or lettuce
– this should fill your jar to the brim. Pack it fairly tightly

Ta-da! You’re done! Now seal the jars and store them in the fridge. You can make these on Sunday night and they will remain fresh until Friday afternoon! Keep in mind, although they are stored in air-tight containers, they will only stay fresh for 5 days. When you are ready to eat your salad, pour the contents into a bowl, toss, and enjoy!

Lifestyle

Why My Generation Sucks at the Internet

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The #1 reason my generation sucks at the Internet is not because we don’t know how to use it – it’s because we don’t know how to use it correctly.

DISCLAIMER: I’m not saying everybody in my generation sucks at the Internet or that everybody else is perfect. Just some people. There are SO many people who use the Internet and social media for amazing things. And this also is by no means trying to be a rule book or anything. I just wanted to explain some of my personal pet peeves and suggestions to remedy those.

Let me preface by saying that my online social presence is in no way shape or form perfect. However, I would like to believe that I’m above average when it comes to presenting myself professionally and appropriately online. I check for spelling. I avoid swear words. I do not post about how much my ex boyfriends suck, how that one girl smells terrible, how much I hate Obama, how all Christians are insane, or about that crazy wild party I went to last night where I hooked up with the boy with the blue hat. No. I try to post about my professional development, success in school, exciting personal events, funny jokes, and inspirational sayings. I am conscious of what people perceive when they look at your social media personality, especially professionally.

I’m 99.99% positive that every young adult wants to appear educated and classy – especially online where so much of your reputation is within your control. I would also assume that 100% of young adults want to have a job. Well guess what? 68% of employers will look at your Facebook. Companies use social media for filling 80% of job openings. Your online presence is everything. Oh, your profiles are all on private? There are ways around that, I guarantee. Nothing is private or anonymous anymore.

So here we go – here’s what my generation does wrong online:

  • We are very verbal about our political beliefs —> Okay seriously, nobody cares that you hate (or love) Obama. Nobody is going to change their own personal political belief just because John Smith hates ObamaCare and posted a status about it.
  • We swear too much (not that swearing is necessarily a bad thing….see bullet below) –> There is a time and place for swearing. For comedic effect. For emphasis on something. It’s only effective when it’s used in moderation and appropriately. There is a fine line. It is not cute or funny or useful when you insert particular four letter words into every sentence.
  • We are negative assholes —> Example A of why swearing is appropriate in that sense – it’s true! Why do we feel the need to complain about every single thing in our lives online? Whatever happened to spreading positivity? Yeah, yeah, I know – sometimes you just need to vent somewhere. The occasional tweet about how the barista spelled your name wrong is fine. Normal. But when did social media become an outlet for you to spew your negativity into everybody’s newsfeeds?
  • We like to have “debates” online —> This irritates me, but I also find it pretty hilarious. People seriously have debates on people’s statuses. One person posts a political belief and the other person responds with how dumb they are and it goes back and forth forever. There is no “agree to disagree.” There’s no moving on. People feel like they are invincible online and just think they have super powers to influence everybody else that reads their post. In reality, people don’t care what you have to say. They’ve already made up their mind if they’re posting it on social media. So why bother arguing?
  • We annoy everybody with our religious beliefs —> See my point about political beliefs
  • We bully —> This point is very near and dear to my heart since it was something I battled with my entire junior and senior years of high school. Once again, this theme of invincibility resurfaces. Just because you’re sitting behind a computer screen does not mean you aren’t having an effect on somebody or that you’re anonymous. Nothing is anonymous. Nothing is ever deleted. Just because it’s online and not in person does not make it any less harmful. A threat online is just as illegal as a threat in person. Our generation has gotten really comfortable sitting in our chairs, facing a screen, and using it as an outlet to share every single thought on our mind – even if it is incredibly hurtful. People think that clicking that “anonymous” button truly deletes their identity. Well I have a newsflash: It doesn’t. In the case of bullying, technology is used in the worst way possible. You do not become stronger by bullying somebody online – you are a coward. (I’m going to have a post coming soon that discusses cyberbullying in more detail because I don’t want to bore you here)
  • We post pictures of ourselves in inappropriate clothing —> Would you want your dad to see you in that outfit? No? Okay then don’t post it. I don’t think I need to say anymore here. Basically, if you don’t respect yourself, nobody else is going to respect you. A pretty standard guideline for dressing in public is to dress classy. But if you make the decision to dress up for a party or whatever (I know I’ve done this LOTS of times), just don’t post those pictures online. Yes, you probably looked adorable in your “Naughty Nurse” outfit for Halloween. But your dad and your boss probably don’t want to see that. Use common sense.
  • We don’t know how to spell or use correct grammar —> Our generation comes off as highly uneducated. I understand sometimes you want to type “dont” instead of “don’t” or “wanna” instead of “want to.” I do it all the time. But there’s a line between that and not knowing the difference between “there,” “their,” and “they’re.” Sometimes we look uneducated.
  • We brag about our underage alcohol consumption and frequently post photographic evidence of it —> It should not come as a shock to anybody that drinking alcohol when you are under the age of 21 is illegal. So why, WHY, would we be tweeting about how wasted we got last night and posting pictures of us playing beer pong on Facebook? This one is pretty self-explanatory.
  • We post about our illegal drug use —> Not legal for anybody to do. DO YOU WANT TO GET HIRED? Good lord.
  • We post stupid, pointless, annoying crap —> Nobody cares that you ate a hot dog at 2am on a Tuesday.

Before you post ANYTHING online, ask yourself: “Would I be okay with my boss (or dad) seeing this?”

So I’ve put together these few guidelines to hopefully help my peers out. Not to preach at them, no. I just want to simply provide some helpful suggestions:

  • If you want to post about your political affiliation —> Share a cool picture or status or tweet from your favorite politician if they post something really noteworthy. Don’t bombard everybody your own personal rendition of it. They’re the expert on the subject, not you.
  • If you want to swear —> Use it for comedic effect or when you REALLY feel strongly about something. Not all the time. If you swear lots in person, that’s totally fine. But limit it online.
  • If you have a really horrible day and want to vent about it —> Find a funny meme that relates to the situation you’re in. Instead of being a Debby downer, making light of the situation will make you feel better and be much more enjoyable to everybody else.
  • If you want to debate politics or religion or anything for that matter —> Go to an online forum. There are PLENTY made specifically for that. Twitter, Facebook, and other public social media platforms are not the place.
  • If you want to share your religious belief —> Post about one really great thing it led to. Or maybe share your favorite Bible verse. Do not preach to anybody. Do not try to convert anybody. Do not play that “holier than thou” card.
  • If you want to bully —> If you don’t have anything nice to say, don’t say anything at all. But if you’re just the kind of person where that doesn’t cut it for you, talk badly about people to your friends. Don’t tell the person those things. Don’t be mean. Don’t say anything online. Just maybe share your dislike for somebody with your best friend when you’re in the privacy of your own home. But…..really, just be nice. It’s not that hard.
  • If you want to dress up in inappropriate clothing and post it for everybody to see —> Try to put stuff on private as much as possible (which kind of defeats the purpose of posting it in the first place, but whatever). Or consider a job at Hooters.
  • If you want to use incorrect spelling and grammar —> Use it sparingly. Or look uneducated. It’s up to you.
  • If you want to post about your underage drinking —> Same rules as the inappropriate outfit: put that stuff on private as much as you can. You can also create a private page on Facebook between just you and your friends and you can talk about it all you want on there.
  • If you want to post about your drug use —> See above.
  • If you want to post about random, pointless stuff —> Create a blog or something so that you’re not clogging up everybody’s newsfeeds with your 25 statuses a day. People who also care about your random stuff can follow you and you can share pointless things together.

Well, I ended up sounding a little preachy. I’m sorry about that. Again, I want to stress that I definitely could learn from all of these points – I am nowhere near perfect and I definitely do not have a completely clean social media presence. But these are the aspects I strive towards (or away from). I’ve been trying really hard lately to portray myself as a professional young woman who is ambitious and goal-oriented. Does that mean I don’t have a single post I regret? Not at all. We’re all dumb. We’re all careless. It happens. But I find that my generation does not THINK about any potential consequences before they post. Unfortunately, with how prevalent social media is today, a tiny mistake online can result in a devastating consequences professionally or personally.

I’ll leave you with these two simple rules: think before you post and use common sense.

Lifestyle

Desserts&Dialogue: Social Networking

desserts and dialogue

This past Wednesday, I attended one of Chapman’s Career Development Center’s Desserts & Dialogue which focused on social media and networking.

Desserts and DialogueThe speakers were Tracy Chambers ’11, TOMs Marketing Coordinator, Jeff Whitlach ’08, Creative Director at Genie Den, and Sheri Lehman ’11, Interactive Marketing Specialist at Chapman University.

Tracy spoke about how she primarily began with gifting and then moved up to influencer marketing. She talked a lot about being conscious about how the brand is portrayed. TOMs has a very authentic, humble, and down-to-earth vibe, so they would want to contact stylists and celebrities to represent the brand that share those same values.

Jeff shared about his two social media experiences and his time helping out his family restaurant, Genie Den. In terms of customer service, Jeff stressed that social media is #1. For his family restaurant, Facebook and Yelp have been the most useful. He decided to respond to all of their negative Yelp reviews. Basically, if a brand ignores feedback, consumers will engage with each other and feed the negativity. He also touched on how different networks are great for different brands – for example, Twitter is a great tool for experience-based brands.

Sheri is my supervisor at work so it was fun to hear her talk about her experiences. She touched on what I discussed in my other post about social media for higher education establishments (check it out!). Sheri also gave some really great advice – to start branding yourself on social media as part of your resume/portfolio if this is a field you’re interested in. She’s completely right – that’s why I’ve been working so hard on my blog and Twitter. She said if your social media presence isn’t something you’re proud of, then don’t go into social media. Hard to accept, but very true. She also suggested buying your domain name. It’s good to claim your name on the internet before somebody else does.

Since there were only about 5 other students attending the dialogue, it was a great chance for us to have a discussion and ask questions. Overall, a very great professional opportunity for me and I learned a lot from these three extremely inspiring individuals.

Lifestyle

Doubling Chapman’s Pinterest Following: How I Did It

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I’ve had the incredible opportunity to work with Chapman’s Strategic Marketing and Communication department this past year – specifically within their Interactive Department. I’ve been given a lot of responsibilities that I’ve found have helped me grow significantly as a young professional in the marketing industry.

One of my responsibilities that I would like to highlight right now is creating, gathering, organizing, posting, and writing copy for all of Chapman’s Pinterest posts. Now, many people my not even know that Chapman is on Pinterest. But at the time I was trusted with this responsibility, there were about 350 people who were following their boards. Now there are 864. So how did I do it?

The answer is simple: I started thinking as a student. What could possibly make me want to follow my university’s Pinterest account? I asked myself, what do I like to pin on my own board? The answer is probably what most women ages 18-45 would answer – recipes, crafts, fashion, DIY, career tips, and innovative ideas/tips. These are also the most popular subjects on Pinterest as the majority of the users fall into that demographic. The tricky part was figuring out how a higher education establishment could possibly post with these topics in mind without losing credibility or spamming its users.

I researched what other universities were doing effectively. One university that stood out was Butler University. They have almost 1,000 followers. Their use of “repinnable” content blew me away and was still appropriate for their brand. Using them as inspiration, I developed the following boards to implement on Chapman’s profile:

  • Healthy Panther – recipes for living in the dorms, exercises to do in dorm rooms or tight spaces without equipment, healthy living tips
  • Independent Living – “life hacks,” money management, organization, manners, laundry, other fun tips and tricks for life
  • Academic Success – study tips, vocabulary lists, organization, funny study memes, brain food ideas
  • Career Tips – resume and cover letter tips, how to dress professionally, interview advice
  • Chapman Events
  • Chapman in the News

The first four boards were widely successful. The other two had a good response as well, but did not attract quite as much engagement as the others. Through the implementation of popular but relevant hashtags and these new “repinnable” content, engagement spiked and followers increased dramatically. Almost a year later, there is more than double the amount of followers than before.

Check out Chapman’s Pinterest page here.

Lifestyle

Chegg’s Marketing Understands Students

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I recently rented all of my textbooks through Chegg and was happily surprised to find all sorts of goodies in the box – not just my stuffy, boring textbooks. Wedged on top of my Microeconomics book was a Red Bull. Next to that laid some travel sized TRESemmé shampoo and conditioner, 5 Energy Gum, and a coupon for Hulu Plus.

This little tiny gift has a serious impact. The gesture tells students, “Don’t worry, we’ve got your back.” It’s a pat on the shoulder, a push to the right path, a smile in our direction. Telling us that we don’t have to face another school year alone.

But above all, it creates a loyal relationship with us. I obviously want to purchase my books from a company that rewards me for being financially savvy and caring about my education. They also don’t send random promotions or useless gag gifts. They understand what students want – and need. An energy drink? Yes please. Travel sized shampoos? Perfect for when I visit home. Hulu Plus offer? Procrastination central. Why would I order with anybody else?

Buying textbooks is often a cause of extreme anxiety and frustration for many students, but companies like Chegg are learning how to make this process easier. They strive to lighten the burden financially and mentally. I could go on and on about how amazing it is that Chegg offers such low rental prices, but that’s another topic for another time.

This is the kind of marketing that excites me. It’s innovative. It’s fresh. It doesn’t feel in-your-face or superficial. It has a clear message and creates a strong following of loyal customers that will return semester after semester. Well done, Chegg.

 

Lifestyle

DORM RECIPE: Quinoa in College!

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meal prepHere’s a SUPER simple and quick quinoa recipe that I absolutely adore. It should take about 20 minutes and this will provide 4-5 servings – enough for lunches for a whole work week!! (ps – the picture says meal prep Sunday because I made it then. I know it’s Thursday today haha)

What you’ll need:

  • An electric water heater/hot pot that you can cook food in like this guy here that I have from Target
  • Measuring cups and spoons

Ingredients:

  • 1 cup rinsed quinoa
  • 1 cup water
  • 1 can whole kernal unsweetened corn rinsed and trained
  • 1 can black beans rinsed and trained
  • 1 avocado
  • 1 tomato (or canned & diced tomatoes)
  • 1 zucchini
  • 2 tbsp. lime juice
  • 1 tbsp. olive (or grape) oil
  • 1/2 tsp. cumin
  • pinch of salt

Instructions:

Boil water in kettle. Rinse quinoa in room temperature water. Add rinsed quinoa to boiling water. Let simmer for 15 minutes (or until fluffy and cooked). Mix together corn, beans, avocado, tomato, zucchini, lime juice, olive oil, cumin, and salt together in a big bowl. When quinoa is cooked, fluff with a fork. Add quinoa to large mixture of the other ingredients. Serve hot or cold!

SO EASY! I promise you’ll love this recipe. A lot of people add a bit of hot pepper to theirs, so feel free to do that if you want a little kick. Have fun and happy cooking!!!!