As students, we’ve realized that we no longer have our parents preparing us yummy after-school snacks and home-cooked meals each night. Certain foods can evoke one’s emotions and resurface memories of their past. Some of our best memories can be associated with our favorite childhood snacks. As we’re on the brink of adulthood, who says we can’t embrace our child-like cravings and rekindle those feelings back then?

The snacks and foods children consume daily contain high volumes of sugars and dyes which can have a negative effect on their behavior and their overall feeling. Children are more likely able to eat the foods they like and get away unscathed. However, for young children and college students alike, we should aim to get in protein and whole foods whenever possible.

“For young children, we want to make sure that [their diet] is varied and it’s flexible and they learn the difference between growing foods and foods that we eat because they taste very good,” says nutritionist Ilyse Simon, who has over 20 years of experience working in disordered eating and body positivity.

Simon works as a nutritionist consultant for three colleges: Bard College, Vassar College and Marist College. Eating on campus can look a bit different for everyone because no two people have the same dietary needs.

“Part of it is about being creative. Most students hate the meal plan. Most students hate the dining hall,” Simon says. But she also suggests that you look beyond each station and try to come up with a new combination based on what appeals to you. As you do this, aim to get in your protein, carbohydrates and fats. However, this doesn’t mean you can’t enjoy a slice of pizza.

“Maybe you want pizza, and you want a salad. Or have pizza and some chicken for some good solid protein,” Simon explains. It’s all about moderation and fueling your body with what makes you feel your best self.

Freshman Ava Cherniss who is majoring in media management and political science found out she was gluten intolerant when she turned 10. For Cherniss, she’s had no problems with finding snacks to fit her dietary needs.

“Some of my favorite snacks growing up were string cheese, Gogo Squeezes and Cuties,” Cherniss states, and her favorite snacks haven’t changed since entering college. As a college student with a full meal plan, she explains how she’s been eating more meals, but still snacks as well — especially snacks which remind her of home like the Trader Joe’s Chili & Lime flavored Rolled Corn Tortilla Chips.

“My friends and I keep cheese and crackers in the fridge always in case of emergencies,” Cherniss said with a chuckle.

Freshman Hunter Rosensweig is majoring in neuroscience and grew up in a soda and sugar-loving household with snacks like Oreos, Funyuns, Doritos, Tostitos and Cheetos Puffs. Since coming to college, Rosensweig thinks his taste buds have changed as he’s aged since his snack palette has grown just as he’s grown.

“Being honest, I didn’t really like snacks like peanuts as a kid. I thought it was too strong of a taste. Nowadays, I actually like them a lot,” Rosensweig shares. “The one that I know when it comes to kids and snacks is they have to be somewhat fun for them to be interested.” He describes snacks like popcorn as fun because of the popping sounds it makes in the microwave or Funyuns because you can stack them on your finger.

Who’s to say snack time can’t be healthy and fun while in college. Here’s some recipes which can bring you back to the days of your childhood, but make it fancy:

Healthy Mug Muffin for One

Entenmann’s got us hooked on Little Bites ever since they launched in 1999. We find ourselves eating those four muffins in a singular pouch way too quickly, and the amount of sugar and calories in each muffin is alarmingly high. One muffin contains 45 calories and close to four grams of sugar. This recipe is a healthier alternative to fix your muffin craving.

Ingredients:

• ¼ cup of oat flour (blend oats if you don’t have oat flour)
• ½ tsp of baking powder
• 3 tbsp of milk
• 10 fresh blueberries (do not use frozen)
• 1 tbsp of maple syrup
• Optional: you may substitute the maple syrup for any sugar of your choice, but if you do, add another 1 tbsp of milk to ensure the batter is smooth.

Directions:

1. In a microwave-safe mug, combine the oat flour and baking powder and mix until it’s evenly combined.
2. Add in the maple syrup and milk and mix well until you have a smooth batter consistency.
3. Fold in the blueberries.
4. Place the mug in the microwave and cook for one minute and 20 seconds, or until the muffin no longer sticks to the sides of the mug. Cooking time may vary depending on the wattage of the microwave.

Lunchables

You knew it was going to be a good day if your mom or dad packed you Lunchables for lunch. Whether you got a nacho with salsa and cheese dip, a pepperoni pizza or cheese and crackers Lunchables, you would still be the coolest kid at the lunch table. Sometimes, we just want to have a bento box-style lunch or snack — and why not? For this recipe, throw whatever you have together from the fridge and voilà — you have your very own Lunchables.

This recipe is what you want it to be, and you can use any sort of ingredients you have on hand. Be sure to include a fruit or vegetable, protein and a carbohydrate to give you all the vitamins, energy and protein you’ll need for the day. Not only is the recipe portable and perfect on the go, but you can also prep these snacks in advance to grab them and go on your way to class or work.

Ingredients:

• Veggies: celery, carrots or peppers work great
• Fruits: grapes, apples, blueberries or strawberries are a great source of vitamins
• Carbohydrates: pretzels, crackers, pita chips or any other chip or cracker of your choice
• Protein: any sort of meat or cheese
• Optional: hummus, ranch or any other dip or salad dressing you have on hand

Directions:

1. Cut up all your fruits, vegetables and protein to your liking.
2. Divide each section of your plate or bento box. Each category of ingredients should be about ¼ of your snack plate.
3. Once assembled, it’s ready to eat.

Air Fryer Cheez-It

Though Cheez-It is one of the crunchiest and tastiest cheesy snacks, unfortunately, they’re not the healthiest snack to munch on. This crunchy snack contains a high level of sodium, enriched flour and tert-butylhydroquinone or TBHQ, an addictive preservative found in processed foods which can damage your immune system. However, if you have an air fryer or oven, you can make your own healthy Cheez-It alternative.

Ingredients:

• 8 oz of shredded cheddar cheese
• 5 tbsp unsalted butter
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp salt
• 2–3 tbsp of water
• 2 cups all-purpose flour and 2 tbsp of flour for rolling out the dough

Directions:

1. In a blender or food processor, add the shredded cheese, garlic powder, onion powder and salt. Blend the ingredients.
2. Add the flour to the mixture and blend.
3. Add one tablespoon of water and blend. If the dough is not beginning to form a ball, add a second tablespoon of water. Blend until the dough forms a ball and clumps together.
4. Take the out of the blender or food processor and divide the dough into three equal parts.
5. Cover the dough and place it in the fridge for two hours to make the dough easier to cut and shape.
6. Remove one of the pieces of dough and place it on a lightly floured surface.
7. Roll out and flatten the dough into a long rectangle. Once flat, cut the dough into squares either with a knife or a pizza cutter. Cut the dough into long strips and repeat the process in the other direction.
8. Use a knife or toothpick to punch a hole into the middle of the Cheez-It to give it a more realistic look.
9. Repeat steps 6–8 with the other two leftover piles of dough.

If baking using an oven:

1. Preheat your oven to 375 F.
2. Line a baking sheet with parchment paper.
3. Place your cut Cheez-It on the baking sheet and bake for 15–16 minutes.
4. Once cooked, remove from the oven and let the crackers cool down.

If cooking using an air fryer:

1. Preheat air fryer to 370 F.
2. Place crackers in the air fryer basket and cook for six minutes.
3. Remove crackers and let them cool down before eating.

words_ariella green. illustration_andrés alessandro. design_marita gavioti.

This article was published in Distraction’s Spring 2024 print issue.

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