European Diet, State College Budget

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It’s time to say au revoir to your nightly Canyon Pizza runs and say ciao to healthful, nutritious meals!

We all understand the college struggle of getting greens in your diet while staying within a State College budget –– but believe us when we say it’s possible. You don’t have to sacrifice your health during your four years at Penn State, but it’s definitely easier to spend $2 on quick pizza than it is to spend the time curating a nutritious meal plan.

Your annoying study-abroad friends raved about how good they felt binge-eating pasta and pizza for six months because meals in Europe air on the side of simple and healthy rather than processed and heavy.

The European Diet

European cultures and countries heavily depend on natural ingredients bought frequently to maintain a fresh diet composed of fruits, vegetables, simple carbs and curated meats. For example, in France, you will find the French love to graze on fresh vegetables for an appetizer and eat meals composed of roasted tomatoes, fresh cheeses and delicious herbs to aid more flavor.

Unlike Americans, who prefer their food to last longer to avoid long and agonizing trips to the grocery store, this results in the food industry adding more preservatives to foods that naturally go bad quickly.

This kind of European diet isn’t a “diet” in American terms but rather a more mindful approach to eating fresh and simple foods. There aren’t many restrictive qualities of a European diet either.

While we can’t always avoid everything “bad” about American grocery stores and food, we can sure try our best. Being mindful of the ingredient list and the kinds of food you purchase is a great first step to curating a healthier diet and maybe a first step to solving some tummy issues (always consult your doctor for health issues).

Here are some ingredients you can find in State College to add to your grocery list to “Europe-fy” your diet for less (and some quick and easy recipes to follow):

Burrata

You might be asking, “What is burrata?” Burrata is a form of cow’s milk that isn’t very strong but incredibly creamy, making it the perfect pair to vegetables and pasta dishes. Many European dishes include burrata as a finisher to a simple pasta dish, pizza or paired with fresh tomatoes and olive oil.

Photo from everything-delish.com

Try adding burrata to any of those dishes with some cracked pepper and salt –– and always make sure to serve it at room temperature for maximum creaminess!

You can find burrata at places like Wegmans or Target with other cheeses like mozzarella or parmesan. While it is slightly more expensive than cheddar cheese, it’s a nutritional and tasty sacrifice.

Mozzarella

Similar to burrata, Mozzarella is its (tougher) cousin. Most popular for being topped on margarita pizza, mozzarella also makes a beautiful pair with tomatoes and other kinds of fresh, simple dishes. Some Italians even eat mozzarella alone with some oil and herbs.

Mozzarella is easy to find at grocery stores, either sliced or in a ball. You can also make your own! But we all know no one has that kind of time in between classes, so you can buy it for around $4-$7 at stores.

Photo from ketocookingchristian.com
Tomatoes

Obviously, you can’t eat like a European without tomatoes. Tomatoes are a versatile ingredient that isn’t exclusive to European-style meals. You can also incorporate tomatoes into Mexican and South American cuisines.

Tomatoes vary in style, whether it be Roma tomatoes, tomatoes on a vine or grape tomatoes; the difference between them is really your preference and how you plan to use them! They’re a cheap ingredient that lasts anywhere from 5 days to 10 days. Here are 30 recipes, Mediterranean-style, that include tomatoes as a prime ingredient.

Pro tip: try keeping tomatoes on your counter; they tend to last a little longer.

Photo from themediterraneandish.com
Pasta!

Carbs are not the devil anymore, guys! Simple carbs are incredibly important in a balanced diet because they give you fuel to live vibrantly and are freaking delicious. The Italians and the rest of Europe are not shy about their pasta; frankly, we shouldn’t be either!

Another great thing about pasta is that it’s cheap, and you don’t need to buy it “fresh.” Pasta can be made a million ways, and here is one delicious carbonara recipe to test out.

Photo from lovefoodies.com
Sourdough

With a similar attitude to pasta, sourdough is a type of bread that is: better for gluten sensitivity, less processed, lesser in yeast, has good bacteria and is super scrumptious. While it is a few more bucks than wheat bread, it provides nutrition and a distinct flavor that pairs well with the other “European” ingredients we have listed.

While you can get crazy with sourdough, you can also keep it super simple by making sandwiches with it or using it to upgrade your daily avocado toast!

Photo from cravingsjournal.com
Prosciutto

Not so much for our vegans and vegetarians out there, but prosciutto is an Italian classic that adds much-needed protein into the diet. It’s an un-cooked, dry-curated ham that is normally served on top of pizzas, sandwiches, crepes or open-faced sandwiches.

Prosciutto only lasts 5-7 days opened in a fridge, so it’s definitely something that goes bad a little fast, but when it’s good, it’s good. It tends to cost around $5-$8 at local stores, but it creates meals that taste fancy. Here is a delicious recipe for a grilled cheese to try with this curated meat.

Photo from chefnotrequired.com
Hummus

Hummus, a Greek classic, has long been a snack-time favorite for Americans. There are now different flavored hummuses, like chocolated-flavored hummus, to dip carrots, cucumbers and chips into. While hummus in its essense is healthy, some of the additives in newer versions aren’t as good for you.

But don’t reduce hummus to just a snack! You can spread it on sandwiches, use it in deviled eggs and even make brownies with it.

You can buy regular hummus for cheap at stores (just make sure to buy ones with simple ingredients), but if you have the time, you can try to make your own hummus at home!

Photo from cookieandkate.com
Spinach

Spinach is a great way to get in your greens in many ways. You can add it to smoothies, pasta dishes, and really whatever tickles your fancy. This easy Lemon Garlic Spinach Pasta recipe is a great recipe to try that incorporates spinach deliciously.

And even though fresh spinach is the best, frozen spinach works just as well too! Buying frozen just means you can limit trips to the store and maybe lower the cost.

Photo from trialandeater.com

Let us know your favorite European dish by tweeting us @VALLEYmag on Twitter.

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