Many of us don’t need to be reminded that there’s only a few days left before exam season starts, but we might need a reminder to make time for a nice home cooked meal. It’s easy to turn to buying lunch or dinner when you’re tight on time during these next few weeks, but there are ways to make cooking an enjoyable experience while relieving some stress too.

The Sil staff have compiled their favourite recipes that are easy to make, especially when you’re short on time. We encourage you to try them out, change up the ingredients and most importantly, take the time to take care of yourself this season.

 

Hands-off tomato sauce

Shared by Sasha Dhesi (Managing Editor)

Pasta is a staple batch recipe since it’s fairly easy, delicious and lasts the whole work week. While most people don’t have time to make homemade pasta, students don’t have to rely on jarred sauces and compromise their time. 

Making a sauce at home can seem challenging, but simple recipes like this one are great for students low on time and on a budget.

I adapted this recipe from Bon Appetit’s Bucatini with Butter-Roasted Tomato Sauce. I replaced a few of the more expensive ingredients with more accessible, easier kept items that make more sense for students to keep around in the house. The recipe should make about four servings and take about 40 minutes, but only 20 of those minutes are active! This is a great recipe to make while studying at home — just pop the sauce into the oven and you’ll have a great sauce in no time!

 

Ingredients

• • 1 28 oz. can whole tomatoes
  • ¼ cup unsalted butter
  • 1 tbsp fish sauce
  • 1 tbsp chili paste
  • 8-10 cloves of garlic
  • Salt and pepper
  • 10 ounces pasta of your choice (I recommend long noodles!)
  • Grated parmesan (for serving)

 

Steps

1. 1. Crush the garlic cloves, removing their skin. Cut the butter into small cubes. Preheat the oven to 425°F.
   2. Pour the can of tomatoes into a rectangular baking dish. With your hands, gently crush the tomatoes. Add garlic and butter cubes to baking dish alongside tomatoes. Season with salt and pepper. roast for 20 minutes.
   3. Take the baking dish out of the oven and add the fish sauce and chili paste to the dish. If you don’t like heat, don’t add the chili paste! If you like it spicy, feel free to add more. Return dish to oven for another 20 minutes.
   4. While the sauce roasts for another 20 minutes, begin cooking the pasta. Boil four to five quarts of water, adding salt when the water starts to release steam. Once the water boils, add the pasta and cook according to the pasta’s instructions. Reserve one cup of pasta water, and drain the pasta.
   5. Once the sauce is done roasting, remove it from the oven and let it cool slightly. Using a fork or masher, crush the garlic and tomatoes into a jam-like texture. Add the pasta and sauce into one pot. Toss the pasta and sauce with tongs, slowly adding about ¼ cup of pasta water to thin the sauce.
   6. Serve while warm, garnished with parmesan.

 

Warm carrot and potato soup

Shared by Hannah Walters-Vida (Features Reporter)

In an effort to describe how good this soup is, the most a room full of Sil writers could come up with is “warm, warm soup, it hugs you from the inside”. Pretty much everyone in the office will agree that this is a great recipe for soup. I typically double the recipe and freeze the soup in mason jars for when I need a quick, filling meal.

This recipe is originally by Jennifer Segal and I made a few modifications to make it vegan friendly. This recipe yields 8 servings and takes about 45 minutes to make, but most of the time is spent letting the soup simmer. This soup can stay fresh in the freezer for up to 3 months, so it’s worth the investment in time. Just make sure to pop it into the fridge the day before wanting to reheat it!

 

Ingredients

• • 4 tbsp olive oil
  • 2 medium yellow onions, chopped
  • 1 tbsp curry powder
  • 1 pound carrots, peeled and chopped into 1-inch pieces
  • 1 1/2 pounds sweet potatoes (about 2 small), peeled and chopped into 1-inch pieces
  • 8 cups vegetable broth
  • 1 3/4 teaspoons salt
  • 1 apple (Segal recommends Honeycrisp or Fuji), peeled and chopped
  • 2 tablespoons honey
  • Freshly ground black pepper

 

Steps

1. 1. Heat the vegetable oil over medium heat in a large pot.
   2. Add chopped onions and stir for about ten minutes or until soft. Avoid letting the onions turn brown.
   3. Add the curry powder and cook for an additional minute.
   4. Add chopped carrots, sweet potatoes, vegetable broth and salt. Allow the vegetables to come to a boil.
   5. Cover the pot and allow the vegetables to simmer on low heat for about 25-30 minutes.
   6. Stir in the chopped apples and honey. If you have a stick blender, you can directly puree the soup in the pot until the consistency is smooth and creamy. If you have a blender, let the soup cool slightly and then puree it in batches. Segal recommends leaving the hole in the lid open and covering it with a kitchen towel while blending to allow the steam to escape.
   7. Season your soup to taste with salt, pepper, curry powder or honey if desired.

 

Black bean and chickpea salad

Shared by Razan Samara (Arts & Culture Editor)

This is my go-to recipe for dinner with friends and potlucks. It also makes for a perfect side dish alongside lunch or dinner, I personally think it pairs really well with chicken tawook tacos and panko-breaded fish. This recipe yields about 3-4 servings and was inspired by Cookie and Kate.

Over the past couple of weeks I’ve found myself become quite reliant on this recipe. It requires minimal effort, which means I can throw a whole batch together pretty quickly the night before my early morning commutes. This recipe has filling ingredients, can easily travel and can be modified to meet your taste preferences. I encourage you to keep things new and interesting with every rendition of the dish!

 

Ingredients

• • 1 can of black beans (540 mL)
  • 1 can of whole kernel corn (341 mL)
  • ½ can of chickpeas (half of a 450 mL can)
  • 1 orange, yellow, or red bell pepper, chopped
  • 1 cup cherry tomatoes, chopped into quarters
  • ½ cup red onion, chopped
  • ½ cup cilantro, chopped
  • 1 medium jalapeno, finely chopped
  • ½ teaspoon lime or lemon zest
  • 1 whole lemon, juiced
  • ¼ cup extra-virgin olive oil
  • 1 teaspoon ground cumin
  • Salt and black pepper

 

Steps

1. 1. In a large bowl (like really large), combine all of your beans, corn, chickpeas and vegetables. Add in the lime or lemon juice, zest, olive oil and season with ground cumin, salt and black pepper to your taste! I tend to go heavy on the cumin.
   2. Mix all your ingredients.
   3. You can serve right away or cover the bowl and let it chill in the fridge for a couple hours to really enhance the flavours. This recipe can also last in the fridge for about 2-3 days, just make sure to replenish the flavours by adding in lemon or lime juice and giving it a quick stir before serving! I also like to add fresh tomatoes.
   4. Garnish with slices of lime, extra cilantro, avocados or even some tortilla chips!

 

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Graphics by Sukaina Imam

By: Jackie McNeill

When I had friends over as a kid, I would pull my mom aside after a few hours and ask, “When are they going to leave?” It’s not that I wasn’t having fun — I loved seeing my friends, but this time with others never failed to become draining and leave me with a need for some alone time.

While I once thought this desire to be alone was abnormal and unhealthy, as I got older I learned to take advantage of it to promote self-improvement. Left alone with just my thoughts, I’ve had the opportunity to think critically about who I am as a person, what I like about myself and what I want to do better.

Learning about who I was, both outside and inside of my relationships with others, and working to better myself has helped to increase my self-esteem exponentially over years of self-reflection.

I’ve experienced how this increase in self-esteem has aided my relationship with myself, but studies show that it can also benefit the way we interact with others.

Megan McCarthy, a professor in the department of psychology at the University of Waterloo, suggests that people with low self-esteem are more likely to stay in unhappy relationships with others, resulting from their resistance to recognize and address problems.

“People with a more negative self-concept often have doubts and anxieties about the extent to which other people care about them,” explained McCarthy.

The self-concept is our idea of self, constructed through a combination of our own beliefs about ourselves and how others respond to us. A negative self-concept, then, can cause someone to assume negative reactions towards them and therefore avoid confrontation or conflict as a defense against these assumptions being actualized.

So, an increase in self-esteem can certainly improve romantic relationships, but those are not the only relationships we experience. Every interaction we have, be it with friends, family, or even our co-workers, can benefit from the practice of self-love and self-care.

Time alone also increases communication with the self through self-awareness. When I spend time alone, my own thoughts, feelings and desires become my priority. This has helped me realize that communicating with myself should remain a priority throughout my life, including when I interact with others, paving the way for honest and open relationships.

In addition, being self-aware has allowed me to be more receptive of others’ thoughts, feelings and desires, which may reflect similar concerns or insecurities that I possess. By reflecting upon the self, we can become more sensitive and considerate towards the people we build relationships with.  

It is important to note that my idea of alone is not one size fits all. Spending time alone can simply mean loneliness for some people, and as a Psychology Today article explains this can lead to anxieties, depression, or reminders of loss and abandonment.

McMaster University’s Prof. Tara Marshall illustrates this idea through the example of a breakup.

“After a breakup, people who are more secure in relationships and have higher self-esteem are more likely to desire some time alone,” explained Marshall.

“They may engage in some personal growth-enhancing experiences. People high in anxious attachment, on the other hand, desire to go on the rebound after a breakup,” she added.

Marshall went on to explain that humans are social by nature and we have a need to belong to social groups as our survival has depended on it throughout history. So it is important to balance time spent alone with socialization, just as it’s important to get to know yourself and what will work well for your own self-esteem.

The point of this time spent alone is to improve your feelings about yourself, but also to use this to positively affect your relationships with others. What works for me won’t work for everyone, but maybe by sharing my experience others will venture to learn more about themselves and how they interact with others.

Of course, when trying to self-reflect as a student several issues present themselves. Our days are packed with studying, interactions with peers everywhere on campus, trying to balance friends, a job, finishing that essay and visiting family; our minds never get a break.

So how do you get some quiet time in a busy day? Try the silent study in Mills— it’s a great way to ease yourself into being alone because you’re surrounded by other students, but everyone is focused on their own work. There’s no opportunity for socialization to distract you from yourself.

Sitting still can be difficult, so go for a walk alone in a quiet neighbourhood. No phone calls or music, just reflect on that day or what’s to come and make an effort to think positively.

If these options take too much time, go to bed 20 minutes earlier than usual and let your mind wander while trying some deep breathing. This can help ease stress and relax your mind, leaving it open for reflection.

This time alone allows you to drop what Psychology Today calls your “social guard.” Pay attention to how you behave alone and compare it to how you behave around others, and maybe work to let some of your “alone” self bleed into your public persona.

Whether you crave alone time like me or not, we can all benefit from a bit of self-reflection to better our relationship with ourselves and others. Self-awareness and the resulting higher self-esteem make an impact on the way we interact with others, and can keep our relationships open, honest and healthy.

 

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Photo C/O Kyle West

By: Donna Nadeem

In the fall, An’am Sherwani, Asha Smith and Garry Vinayak, three students taking the SUSTAIN 3S03 course, conducted a new study on food insecurity on campus.

The results reveal that 39 per cent of the 204 student respondents have experienced moderate food insecurity and 12 per cent have experienced severe insecurity.

Food insecurity refers to the state of being without reliable access to a sufficient quantity of affordable and nutritious food.

Meal Exchange is a nonprofit organization that tackles issues such as student food insecurity in Canadian post-secondary institutions.

In 2016, Meal Exchange worked with university campuses including Brock University, the University of Calgary, Dalhousie University, Lakehead University and Ryerson University to survey students using the “Hungry for Knowledge” survey guide and framework.

The objectives of the study were to determine a ‘prevalence estimate’ of students experiencing food insecurity, identify key factors that contribute to student food insecurity and raise awareness about various services that address and help reduce the issue of student food insecurity.

As part of the course, Sherwani, Smith and Vinayak created an online survey for the McMaster student population to collect information about students who are at most risk of food insecurity.

The survey also asked respondents about the various barriers and factors that influence and contribute to the emergence of student food insecurity.

The goal of the project was to use the survey data collection to gain knowledge and a deeper understanding about the social issue of student food insecurity.

The team advertised the survey through social media, posters around campus and class talks. They obtained 204 partial responses and 185 complete responses.

Their findings indicate that 39 percent, or 71, of respondents have experienced ‘moderate’ food insecurity while 12 per cent, or 22 respondents, experienced ‘severe’ food insecurity.

Respondents indicated that their food insecurity was largely the result of factors including financial barriers, having limited time to cook and the lack of healthy and diverse food options on campus.

They also reported that food insecurity impacted their physical health, mental health, social life and grades.

The most common experiences amongst those dealing with food insecurity included relying on low-cost foods, not eating healthy balanced meals, and prioritizing other financial needs before securing adequate food.

The study also suggests that food insecurity also results in skipping meals and sometimes not eating the entire day.

Of those who identified as food insecure, only 24 per cent utilized programs and services at their disposal, such as the McMaster Students Union Food Collective Centre.

Nonetheless, as there is a stigma associated with these services, it is unclear the extent to which respondents underreported their use of them.

After analyzing the results of the survey, the team shared their findings were shared with MSU student clubs and services.

These groups can use the results of the study, particularly the one about students’ use of food services, as a springboard to explore new ways of outreach to McMaster students experiencing food insecurity.

The increased usage of these services and clubs may aid in the reduction of food insecurity at McMaster.

The SUSTAIN 3S03 team has sent their study to a graduate student, who will continue to pursue and examine the research. Further exploration and follow-ups are currently in progress and the study will be continued into 2019.

 

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Holiday travel plans can bring us together with family and loved ones. However, because winter weather in Canada can be extreme, it’s important to take a few precautions before you hit the road so you arrive safe and sound.

Traveling in a winter wonderland

 

Plan for the best, prepare for the worst

 

View original article from TD Insurance.

 

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Photo by Kyle West

By: Daanish Kachalia and Ryan Veerasammy

Juggling an academic, social and personal life, it’s no wonder that many students, ourselves included, wish there were more hours in the day. For the past few weeks, we have been committed to maximizing each day — starting with waking up early. Starting our days at 6 a.m. has markedly improved our lives.

Leaving the house before the sun rises invokes a feeling like no other. It is extremely satisfying to succeed in the challenge of waking up early. As a result of our early wake-up time, we found that we were motivated to be more productive as we didn’t want to waste the effort it took to get out of bed.

Even though the initial step of waking up can be difficult, the rewards are invaluable. In order to take that first step, intrinsic and extrinsic motivation were required.

Our intrinsic motivation consisted of researching the effects of waking up early as a student.

Texas University conducted a study where they found that students who classified themselves as “morning people” had a higher grade point average compared to the average student. A different study completed by Harvard University concluded that individuals who wake up early are more proactive and anticipate problems better.

Our extrinsic motivation stemmed from one another. We challenged each other that if we were not awake by 6 a.m., the person that woke up late would have to buy the other a coffee. By creating a competition, we were more motivated to complete the challenge.

One of the largest challenges in waking up early that we both encountered was restraining from pressing the snooze button. To combat this, we kept our alarms away from our beds so we were forced to get up when they went off in the morning.

Before starting this challenge, we both never had the time to eat breakfast. Now, we incorporated this meal into our everyday life. This has contributed towards a healthier lifestyle and an overall improved outlook for the day.

As the days pass, it is becoming easier to wake up earlier in the morning as our bodies are adjusting to this new routine. We have also noticed reduced stress levels as we can take additional time to complete tasks without feeling rushed or pressured.

We encourage the students of McMaster University to take on the challenge of waking up early. From our experience, we can assure that accomplishing this challenge on a continuous basis will undoubtedly affect your life in a positive way!
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Last summer I had an entire month without responsibilities. Between all my sleeping and eating I managed to squeeze in a few binge sessions of Empire, a delicious hip-hop soap opera, and Dance Moms, a show where mothers of child dancers bitch each other out in ways you didn’t think were possible. It was a wonderful time. When I returned to school and told my friends about the shows, mostly because I needed someone who will freak out about #WhoPushedRhonda down the stairs in Empire, I found myself defending my entertainment choices.

https://www.youtube.com/watch?v=sb2KB0la1Sc

Some of my friends poked fun at me, and even if they didn’t, I always felt the need to justify my viewing of “bad” shows. I either acknowledged that I was a little stupid for watching them or I changed topics to one of my more “intellectual” pursuits to let them know that I’m not a complete bozo.

The danger of falling into this trap is that you undermine your self worth, which is silly, because as a university student, you’re definitely not an idiot. I’m a firm believer that while the vast majority of people are not geniuses, everyone is also intelligent in their own way. And enjoying a piece of stupid-as-hell entertainment doesn’t diminish that.

If it makes you feel better, you’re probably not alone in the consumption of dumb things. With smartphones and the state of mainstream media (there are seven versions of The Real Housewives), there are more dumb pursuits for you to choose than ever. There’s the cat game Neko Atsume: Kitty Collector, pretty much every Seth Rogen movie and so much more. This means that pretty much everyone you know enjoys consuming something that’s dumb as balls.

Moreover, people often fail to acknowledge that not all dumb things are created equal. That is to say, to make a “good” dumb thing actually requires quite a bit of skill. Just watch Kingsmen: The Secret Service and Transformers: Revenge of the Fallen back-to-back and you will see the difference. Both are absurd and crass, but only one is mind-numbingly dull and backwards. There is a hierarchy, and chances are what you enjoy has more worth in it than you give it credit for.

There’s also a good reason why you enjoy dumb things. They’re entertaining and allow you to temporarily escape from your world.

Watching something fun can take your mind off the stressors in your life. This is not to say you can’t get something from whatever dumb thing you’re doing. Good entertainment can discuss issues in society, showcase people’s talents and even introduce you to a worldview that you might otherwise not be privy to.

So next time you want to say Katy Perry is your favorite musician, let them hear you roar, because her music is catchy as hell and you don’t need to be ashamed that you’re not on the To Pimp a Butterfly bandwagon.

Photo Credit: Joel Arbaje

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