Dining hall hacks for the gluten & dairy-free collegians

At the beginning of the year, dining halls are exciting – so much food! so many options! – until you realize that you’re oftentimes eating the same breakfast, lunch, and dinner every day to the point that your palate cannot distinguish any flavor. Let’s face it, after a day full of classes, it’s definitely tempting to go for “the usual”. Especially for the gluten and dairy-free crowd, navigating dining hall food while avoiding repetition can be difficult. Not to fear! I’ve compiled a couple of my favorite meals to concoct in the cafeteria (some with a little help from a local grocery store), as well as other helpful tips.

BREAKFAST

Star meal: Fruity banana toast

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Banana toast is my go-to for days when I need extra power. It’s definitely my midterm favorite. It’s warm, sweet, and reminds me of banana bread and the banana toast from Deliciously Ella’s in London.

• Two slices of gluten-free toast
• 2 tbsp nut butter or sunflower seed butter
  • If you’re looking for extra protein, I recommend RX Bar nut butter
• 1 small sliced banana
• Drizzle of honey or agave syrup
• Sprinkle of salt (makes it taste very gourmet!)
• Optional, but super yummy: cinnamon, blueberries, raspberries

Chia berry pudding

• 1 C unsweetened almond milk
  • Tip: Pour almond milk from dining hall into a tumbler to save for later.
• 3 tbsp chia seeds
• Blueberries, raspberries, blackberries
• Drizzle of honey or agave syrup
• Almond butter to top
• Other toppings: coconut flakes, walnuts, dried cranberries

Let the unsweetened almond milk and chia seeds gel overnight in the refrigerator. Transfer desired chia seed pudding amount into smaller tupperware container, and enjoy with dining hall toppings.

Magic bar oatmeal

Dining hall oatmeal is oftentimes mushy and not gluten-free. I like to fill my little tupperware container with my own gluten-free oats, and then at the dining hall, I add how much hot water I would prefer. I like making it like an oatmeal cookie dough texture 🙂 At my school’s gluten-free pantry, they offer Bob’s Red Mill gluten-free classic oatmeal cups with flax and chia, which is also good.

• 1/2 C gluten-free oats
• Hot water
• Spoon of honey or agave syrup
• 1 tbsp almond butter
• Dark chocolate squares
• Coconut flakes
• Optional, but yummy: add a mini Macrobar

This could definitely double as a dessert.

Peppery egg toast

More of a savory breakfast person? This might be for you.

• 1 hard-boiled egg
• Spinach leaves
• 1 slice gluten-free toast
• 1/2 tbsp vegan margarine or coconut oil
  • Tofutti is also yummy and offers extra protein

LUNCH/DINNER

Falafel bowl

If your dining hall ever serves falafels, take advantage of it!

• Kale
• Falafels
• Edamame
• Red Pepper
• Tahini (no tahini? use hummus)
• Lemon juice

Star meal: Lemony artichoke and kidney bean bowl with rice

Why is this a star meal? Because you can alter it to your wishes, and because of this amazing hack: microwave your kale or spinach. At my school, I microwave the kale or spinach for 1:30 minutes. As it’s getting colder, a crispy salad isn’t nearly as satisfying as a warm bowl.

• Kale
• Artichoke
• Kidney beans
• ~1/2 cup rice
• Super light drizzle of honey
• ~2 tbsp lemon juice
• ~1 tbsp olive oil

Stir-fry

Tuesdays may be my favorite day of the week for one reason: it’s stir-fry night! I wait 40 minutes in line for this because it’s just that amazing. I’ve found that stir-fry is a grounding way of getting your grains, proteins, and vegetables in one bowl that breaks routine.

• Rice
• Shrimp or tofu
• Teriyaki sauce
• Vegetables: sugar snap peas, broccoli, onions, ginger, bean sprouts

DESSERT

Sweet potato yumminess

Whenever and wherever there are sweet potatoes, I know it’s my lucky day. I don’t get to eat dessert that often – apart from my daily dark chocolate – so when I see these roasted sweet potatoes, it’s time to dress them up.

• Cinnamon roasted sweet potatoes
• Almond butter or peanut butter
• Honey

Peanut butter and chocolate spoon

This is as easy as it sounds. Melt chocolate, take a spoon of peanut butter and spoon it in! Now that I’m living in the Medford and Somerville area, but mainly considering that I love their chocolate, I feel obliged to support Taza chocolate. Taza chocolate is stone-ground and fair-trade. I like to spice it up by using their chipotle chili flavor.

• 1 tbsp peanut butter
• 3 tbsp chocolate (or square equivalent)

TIPS

• Talk to your school nutritionist. My nutritionist was very helpful is setting me up with a key to the gluten-free pantry, and also told me that I can ask for a certain plates to be made without dairy or gluten.
• If your dining hall has a “tips” board, write down something you’d like for them to make/offer. Many times, they listen!
• Create a plate that is 1/4 grains, 1/4 protein, and 1/2 vegetables. This was the general rule of thumb a sports medicine practitioner told me in my pre-orientation program. Keep in mind that the percentage of your plate may differ on how much physical activity you do, among other factors.

In general, I’d say the hardest part of dining hall food at my school isn’t the actual food itself. When you have dietary restrictions, it’s up to you to vary your meals.