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Bringing Joy Kitchens

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I grew up never having any interest in cooking. It was never something on my mind as a kid. When I moved out to attend college I wasn’t even comfortable making mac n cheese on the stove. All of a sudden I was living on my own and I was left wondering what in the world am I going to eat? How am I going to survive? I was determined to try my best to succeed in the kitchen.

From the first week of living in my new apartment I began preparing meals for the following week, taking inventory of my pantry and being adventurous with my cooking. What I learned shocked me. I loved to cook! Planning grocery lists, selecting whatever I wanted to eat, trying wacky recipes, these are all things I fell in love with doing every week. This is all to say, you do not have to grow up in a cooking family to have a love for making food. If my high school self could see me now her jaw would be on the floor, no one expected this hidden joy from me. I’m here to say you can do this!

This issue of Simple Plates contains recipes, stories from other new cooks and inspiration to continue your cooking journey. Cooking is a source of joy, and community. Sometimes you will have amazing meals

Happy Cooking,

that you won’t believe you created. Other times you will make something that you wouldn’t even feed to the dog. The point is, don’t give up and give yourself grace. With time you will grow your comfortablilty in the kitchen. To all the new chefs out there, you got this.

The New of Cooks

Generation

By Allison Poch

On March 10th, 2025, UNI students participated in CAB Kitchens, a student activity hosted by the university’s Student Activities Board or CAB.

CAB Kitchens was introduced several years prior and was reintroduced in 2025. The CAB Kitchen made a comeback as the CAB students thought it valuable to teach students simple recipes that they could recreate on their own time. This event’s recipes were protein balls and overnight oats. Katelyn Bakker, current President of CAB, explains why these recipes were chosen for the event: “It’s not only heavy in nutrients, but it’s also customizable,” said Bakker. These recipes allow students to add or subtract ingredients they don’t like, making these very veritile foods. The event included a presentation on how to make the recipes and a presentation about the nutrients in the recipes. The presentation was presented by UNI’s dietitian, Stacy Runde. “It’s most important to get a balance, so a little bit of everything. Dietitians are always saying things like, ‘Eat the rainbow.’ The more colors you eat, the more vitamins and minerals you’re getting,” said Runde. Runde approved of the students making overnight oats and protein balls. As they are easy to make, affordable and gives a nice balance of nutrients.

Students chatter amoung themselves as they wait for the presentation to begin. Each student in attendance received a CAB bottle shaker, as pictured to the upper left, and a set of measuring cups to ensure that students would have the equipment required to make the protein balls and overnight oats

UNI dietian Stacey Runde (above) demostates how to create the recipes, Then the students assemble the recipe themselves by choosing what toppings that would like. A variety of furit and chocolate chips was provided to allow studets to customize their meal how they wish.

The students in attendance had a wide range of prior experience and interest in cooking for themselves. “I just like cooking in general and having the freedom to choose my own meals,” said student Tara Boesnel. Another student, Noah Broank shared that enjoying cooking can take time.“I think cooking is one of those things that you start out with it and you despise it–then after a while, once you get really good at it, you kind of start not enjoying other foods.”

Stacey Runde left us with advice for those beginning their cooking journey. “Don’t be discouraged if it doesn’t go right the first time– it takes practice!”

Said Runde. “I’ve been cooking for a long time, and I still mess things up, and you just have to keep trying.” Runde encourages us to get out of our comfort zone and try foods we’ve never tried before. She pointed out that one of the great things about cooking is the ability to try new recipes and customize them to our personal tastes.

In past years, CAB Kitchens hosted events that invited students see behind the scenes of making foods found in the Mauker Student Union. On Semptember 21st, 2022 a sushi maker from the student union sushi shop came to CAB Kitchen to show students how sushi is made. On September 9th, 2022 students were invited to learn how to make coffee using the Union espresso machines. At the time The Roasterie was the brand of coffee sold at the Union’s Chat’s Coffee Shop. The owner of the Roasterie came to the university to give a presentation about where the coffee beans are sourced from. CAB Kitchen is great way to expose students to new recipes and ways of cooking.

Photo credit: Elliot Tenson

Recipes for the Week

One of the hardest parts of cooking for yourself in knowing what to cook. There’s only so many times you can make spagetti before it gets old. The following recipes are unique enough that you more than likely have never tired them before, and they’re simple enough that you will have a edible and delicous meal. We begin with breakfast, Egg Muffins on the go are just as they sound. They are the perfect quick breakfast for anyone who in a rush to get out the door in the morning. After breakfast you may need a snack, Banana Oat Muffins are the perfect easy pick me up before lunchtime. For lunch we are having Italian Taquitos. This recipe is super easy to make and it so much more fun than a boring sandwhich! Finally for dinner we’re having Marmalade Meatballs, who said meatball had to be a savory food? This the most complex recipe in the series but let that stop you, you are capable of creating a delicous meal. Good luck, you will do great!

“No one is born a great cook, one learns by doing.”

Julia Child

Banana Oat Muffins Ingredients

• 2 cups oats

• 1 Tbsp brown sugar

• 1 tsp cinnamon

• 1 pinch nutmeg

Directions

• 1/4 tsp salt

• 1 cup mashed bananas

• 2/3 cup milk

• 2 large eggs

• 2 Tbsp melted coconut oil

• 1.4 cup honey

• 1/3 cup dark choclate chips

1. Preheat the oven to 400 F. Grease a 12 cup muffin tin.

2. Whisk together the oats, brown sugar, cinnamon, nutmeg and salt in a large bowl.

3. Whish together all remaining ingredients, except chocolate chips, in a large bowl.

4. Pour wet into dry ingredients, stir well and fold in chocolate chips.

5. Divide mixture between muffin cups, gently shake to level out the batter.

6. Bake the muffins for 20 minutes or until the top is golden brown.

Marmalade Meatballs Ingredients

• 1 package (22 oz) frozen fully cooked turkey meatballs

• 1 jar (12 oz) orange marmalade

Directions

• 1/4 cup orange juice

• 3 green onions, chopped

1. Prepare meatballs according to package directions.

2. In a small saucepan, heat the marmalade, orange juice and half the green onions.

3. Place meatballs in a serving dish, pour glaze over the top and gentaly stir to coat. Garnish with remaining green onions.

Start your tomorrow today

Making a home cooked meal is empowering and a great accomplishment. But let’s be honest, sometimes after a long day you just don’t feel like cooking. When that’s the case you need a yummy and relieable resturant to serve you up and fresh and tasty meal. The floowing resturants are located in Cedar Falls, IA. They serve primarily barbeque and American cusine. If that;s not your style dont frieght? These resturants are unique enough

to be a good fit for anyone and just the right level of unique and local. The next time you need a break from the kitchen, consider one of these suggested resturants to pamper you for the night. Remember, it is okay to go out once in a while. You’re doing great and deserve a break here and there.

Cindy Lou’s BBQ 6607 University Ave

Cindy Lou’s BBQ is the perfect spot if you can’t wait another minute for dinner! Their service is quick and their rustic and charnm enviroment invites you in and keep you looking all around. This BBQ resturant has all the classic meats, pulled pork, brisket, burnt ends, this is a BBQ lovers haven!

Blue Barn BBQ 623 E 18th St

Blue Barn BBQ is the perfect place if you aren’t wanting to cook and not wanting to be in public. Blue Barn is a fanatastic BBQ resturant that has a counter that you order from and yolu take the food to go. Of course if you would like to eat at the resturant there are pinic tables and limited seating inside.

Whiskey Road Tavern 402 Main St

The drink and dinner go to spot! Whiskey Road has a casual and classy vibe with two large bars with the finiest liquer. For dinner there is all sorts of food to fit anyone’s appietite.

Pump Haus 311 Main St

The place to watch the game! Beer, burgers and a great seat on game day. With two bars and plenty of TVs Pump Haus ensures you don’t go thristy or miss a minute of the game. Located right on Main Street, Pump Haus is the perfect place to be.

Peppers

620 E 18th

Your next favorite neighboorhood bar and grill. Pepper’s is a Cedar Falls favorite with tasty chicken and the best pepperjack sticks in the Cedar Valley. Stop by Pepper’s to try them for yourself!

Mulligans 205 E 18th St

Mulligans is the place for stone fired pizza, burgers, calzones, sandwhiches and more! The perfect place to hang out with your buddies or have a delicious meal as a family!

Story and Photos by Allison Poch

The smell of fresh bakery treats engulfs your senses as soon as you walk in. A cozy nook of comfy couches calls you to take a seat and let all your cares wash away as you sip on an iced macha and nibble on a fresh raspberry scone. This could be how your day starts, at Moo’s Bakery. Moo’s Bakery is a new College Hill business that opened in December of 2024 by UNI Alumni Maddie Palmersheim. Palmersheim majored in Marketing while in college, after graduating in 2021, she worked at the Pappajohn Entrepreneurial Center on UNI’s campus. “ I kind of felt like a fraud because I was helping students start businesses but I didn’t have my own,” said Palmersheim. She always knew she wanted to be an entrepreneur, growing up her mother had been a business owner, “I remember from a very young age, seeing her do that and being like, ‘I’m going to do that too.” Before opening Moo’s Bakery, Palmersheim tried many different business avenues, not relating to baking, before she landed on Moo’s Bakery. “Baking happened to be the medium in which I express my passion for entrepreneurship,” said Palmersheim. The other businesses that Palmersheim tried did not pick up speed. But when it came to Moo’s Bakery every-

On the left, a cozy nook in Moo’s Bakery waits for the morning rush to begin.

thing fell into place. “I swear a voice was just like, ‘okay, get up, stop crying, go to target, get a kitchen scale and some brownie pans and you’re going to start a vegan bakery today,” said Palmersheim. Before Palmersheim opened her storefront, she was running her bakery out of her grandparents’ spare kitchen. She made a website, got her at-home bakery license, and began selling treats

“ I recognized there was a big issue in our community with the lack of vegan or dairy free products and there was a need for it.”

Maddie Palmersheim Owner of Moo’s Bakery

energy and friendliness of the staff at Moo’s, “The owner is super friendly and makes an effort to get to know her customers,” said Fink. She explained how she appreciated that they took the time to write a sweet note on her matcha cup.

Moo’s is an all vegan bakery, Palmersheim turned to an all vegan diet in 2017. “I recognized there was a big issue in our community with the lack of vegan or dairy free products and there was a need for it.” Due to her dietary restrictions, she learned to “veganize” her bakery treats. Palmersheim inherited her baking talent from her Great Grandmother. “I see sometimes the way I bake and I think ‘Oh my gosh, this is so grandma Milly, she is a little reckless in the kitchen, a little chaotic, just likes to throw things together and see what she can come up with,” said Palmersheim. Moo’s also offers “gluten friendly” options for those with dietary restrictions. Returning customer, Skylar Fink talked about how her roommate has a gluten allergy. “She doesn’t usually get to eat baked goods– it was fun we both got to share that experience of going there for the first time,” said Fink. “They’re super inclusive with dietary needs and accommodations”.

“I have a picture, and the caption was, ‘This is going to be Moo’s Bakery soon.’ A year later it came to fruition.”

Maddie Palmersheim Owner of Moo’s Bakery

Palmersheim has a strong support team made up of her boyfriend, Chase Kueter, and her parents and other family members. Kueter has been especially helpful with making her dreams a reality. “He’s been there for the highs and lows and everything in between.” Said Palmersheim, “Especially when we were building this space and it felt like we were never going to make it to the end, he was there.” Currently Kueter and Palmersheim run the bakery, Kueter often makes drinks, prepares orders, as Palmersheim takes customers’ orders and is a constant friendly face to every customer. The couple are the true dream team. Her family members have also supported Palmersheim by helping with farmers’ markets and being only one call away whenever the bakery needs supplies. “It takes a village for sure, I have great people,” said Palmersheim.

On the left is a yummy mint cheesecake bar and on the right fresh scones are ready to be served to waiting customers.

“

Let your 20s be stressful.”

Maddie Palmersheim Owner of Moo’s Bakery

Lastly, Palmersheim gave some takeaway advice for new bakers and entrepreneurs. “Don’t build your business the way you want it to be, but to what you need it to be,” said Palmersheim. She explained she received this advice from another business owner. They said to start your business small and slowly work up to bigger and better equipment, decorations, and gadgets. Palmersheim also said, “Let your 20s be stressful, everything is going to be okay, hang out in that unknown space.” Try everything you want to try and don’t feel pressure to specialize in one thing. Explore your personality and interests and see how everything you love aligns. Next time you are in the mood for a sweet treat, delicious macha, or a cozy place to study, stop by Moo’s Bakery– you won’t be disappointed.

The Sweetest Bakery in Cedar Falls

Every Dish is a Lesson

Healthy Bites on a Budget

By Allison Poch

EBy Allison Poch

ating clean is never an easy task, but as a college student it can be an even greater challenge. Follow along with two University of Northern Iowan students as they share their experiences, knowledge and advice to cleanier eating as a young adult. In addition they share a recipe to make the health concious pizza that they are pictured making. Brooklyn Francis and Lauren Waskey both began their health journeys at a young age. “I’ve always liked to work out and have been involved in sports my whole life. I know that fueling your body and the foods you eat are very import-

ant in how you perform in those sports,” said Waskow. Beyond sports, both women were taught about healthier eating from their mothers. “My Mom has also been big into fitness, so she has taught me everything I know,” said Francis. Waskow and Francis both enjoy remaining active in their freetime. Working out, hiking, playing pickle ball and walking are just some of the activieies the students enjoy. “Staying active and making sure I keep up the physical part, because as much as the nutriention and food aspect is important, so is keeping your body physically fit,” said Waskow

Asking

for a Friend

Learn about Lauren and Brooklyn’s health journeys, struggle with clean eating and advice for someone who wants to start their own clean eating journey.

Q: What’s you favorite food to make?

Lauren: Protein Balls with honey, peanut butter, peanut butter powder, protein powder and chocolate chips.

Brooklyn: Burrito bowls with ground turkey or chicken, veggies, salsa, and sour cream.

Q: Where do you like to get your recipes from?

Lauren: Pinterest, Facebook and Tik Tok

Brooklyn: Tik Tok and Instagram reels

Q: What is the hardest part about having a healthy diet?

Lauren: “The temptation of eating sweets, and not buying them when I go to the grocery store,” and “making sure I don’t overindulge all the time.”

Brooklyn: “I would say temptations of eating junk food,” and craving junk food.

Q: What is the hardest “unhelathy” food or drink to give up?

Lauren: Energy drinks and ice cream.

Brooklyn: Diet coke and energy drinks.

Q: How do you feel overall when you eat cleaner?

Lauren: “I feel I have more clear thoughts, my brain isn’t foggy,” and “I feel better about myself knowing that I have fueled my body correctly.”

Brooklyn: “When I eat cleaner, I definitely have more energy throughout the day and in my workouts. I also feel like I can focus more in class, and at school. I feel more happy and positive in my day.”

Q: What advice do you have for someone starting their clean eating journey?

Lauren: “Take it slow, change one thing as a time, it’s very hard to change it all at once-- No body is perfect, it is okay to have cheat days.”

Brooklyn: “It’s a long process, you can’t just jump into it and see results. It takes a bit to see results. Start slow, and be positive.”