You’re probably acquainted with the certain level of poverty that comes with being a student—let’s face it, as collegians, we’re not exactly whipping up filet mignon each night. The rice and beans diet is a rite of passage among us (which, I might add, I actually enjoy a lot).

And you might also be familiar with the it’s-fall-and-its-not-actually-very-cold-but-my-landlord-hasn’t-turned-on-my-heat-yet-so-it-seems-FREEZING charade, too. Which is why I found myself craving something rich and hearty this week, something low-cost but high-comfort. Since I’m also too cheap to buy a Snuggie (hi, Ma! My birthday is just around the corner!), chili is the only thing I can count on to warm me up from the inside out.

This week’s ingredient: Beef!

Cardiologists and calorie-counting health writers alike may seem to put the taboo on red meat, but when eaten in moderation it has enormous health benefits. Women especially need to be conscious of getting enough iron, which is plentiful in beef, and naturally you’ll be getting a protein punch with each serving (rule of thumb: no bigger than your fist). Look for lean beef—I like 97%–to make sure you’re getting more nutrients than fat.

Also, if you’re uneasy about cooking red meat, ground beef is a great way to start. The fat content in even the leanest cuts provides sufficient grease to avoid sticking to the pan when sautéed. So just plop it in the skillet, turn the heat to medium-high, and cook until browned all the way through.

The Recipe: Five-Alarm Chili
I adapedt a recipe from my mother that is similar to this one found online.

Ingredients

3 lbs. ground beef
1 (15 ounce) can tomato sauce
1 cup water
1 teaspoon red pepper flakes
3 Tablespoons chili powder
1 Tablespoon oregano
2 onions, coarsely chopped
1 teaspoon cumin
1 teaspoon minced garlic
1 teaspoon salt
1 teaspoon cayenne pepper
1 teaspoon paprika
3 red peppers, chopped
2 sliced jalapeno peppers
1 teaspoon black pepper
2 heaping teaspoons flour (or corn starch)
Shredded cheddar cheese to taste

Instructions

1. Per directions above, brown the ground beef in a skillet over medium heat; drain off the fat. It helps to break apart the beef with your hands before cooking (then wash those paws), and stirring with a wooden spoon.

2. In a large pot, combine the beef plus all the remaining ingredients except the cheese, and bring to a simmer over low heat.

3. Cook, stirring every 15 minutes, for 2 to 3 hours, or alternatively use a crock-pot for 4-6. Serve and garnish with shredded cheddar cheese.

P.S. For all you veggies out there, we’ve got a version for you too!

See what else Sara got on the burner (or in the oven/micro).

But there’s another reason to be obsessed with pumpkin; beyond tasting amazing (especially in Hershey’s Kiss form), pumpkin is GREAT for you. It’s full of antioxidants, nutrients and a bunch of other great stuff your body needs. If the only pumpkin you’re enjoying comes in a pie crust, you’re doing your body a disservice. Look at these facts, grab yourself some pumpkin, cut a funny little face into it, then eat the rest.

Pumpkin is full of Vitamin A, most in the form of beta carotene, an antioxidant that helps to neutralize free radicals in the body! Sounds confusing, but believe us, it’s a good thing! Studies have shown that people who eat a diet rich in beta carotene are less likely to develop certain forms of cancer than those who don’t get enough beta-carotene in their diet. Nice.

“Is canned okay?” – YES! Plain canned pumpkin (not pumpkin pie filling) is still full of beta-carotene and great to use in recipes! One serving of canned pumpkin contains 300% of your Recommended Daily Intake for Vitamin A! One serving also counts as a serving of vegetables (look mom – I’m eating my vegetables at college!) and contains five grams of keep-you-full fiber. Canned pumpkin is faster than scooping out a pumpkin and preparing the flesh for use, and at only 40 calories per half-cup serving canned, it’s good for your insides and your outsides (AKA hips).

Eat the seeds! – Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids. Protein helps to keep you full, potassium lowers your risk for hypertension, and zinc helps boost your immune system year-round and can help build dense bones! But wait – there’s more. Pumpkin seeds are also full of fiber; contain L-tryptophan, a compound naturally effective against depression; and can act as an anti-inflammatory. Just take the seeds that you scoop out of a pumpkin, wash ‘em, toss with some olive oil and salt and roast in the oven at 350 for 10-12 minutes (or until desired crispiness). It’s a super easy snack that’s much healthier than the Jimmy John’s you were gonna order.

If you’re stumped on ideas for incorporating pumpkin into your life, here’s a good place to start, courtesy of our favorite healthy chef, Hungry Girl. It’s her southwestern-inspired pumpkin soup, that is super filling without being heavy. It makes a lot so share the healthy benefits with your friends it or freeze it for later.

Sassy Salsa Pumpkin Soup

Ingredients:
Non-stick cooking spray
1 tbsp minced garlic
1 tbsp chili powder
1/2 tsp cumin
4 cups Fat Free broth (chicken or vegetable)
15 oz. can pure pumpkin
1 can black beans, drained and rinsed
1 cup corn
3/4 cup salsa (this is where you can add or reduce the spiciness)
Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat free sour cream

Directions:
Spray pot with non-stick cooking spray and heat pan on medium.  Add garlic, chili powder and cumin, and stir for one minute.  Add broth to the spices, and bring to a simmer.  Add pumpkin and mix well.  Add the remaining ingredients and bring soup to a boil.  Reduce heat and simmer for 10 minutes. This soup can be served with a sprinkle of cheese and a little fat free sour cream on top.  Serves 4.

In reality, though, more than half of Princeton’s student body is on financial aid, and a very large percentage of that is on nearly 100% financial aid. In addition to that, students spend a lot of time in the summer traveling to developing countries, doing community service in struggling neighborhoods, and generally getting their hands dirty. And yet, the myth persists…and for good reason.

There are a lot of different ways people can be “sheltered.” Ivy Leaguers may not all be rolling in wealth, but they still have an embarrassing lack of practical knowledge across the board. Because most of us spent our young lives with our noses stuck in books or playing some sport obsessively, we don’t really know how to, well, get along in the real world.

Most of us can’t change a tire, balance a checkbook, buy health insurance, or even iron a shirt properly. We take our laundry home for the parents to do whenever possible, and we hold off getting our hair cut until we can get home too. We’re good at buying the stuff we need online, but don’t ask us to pick out the right screws from a hardware store or a good cut of meat from the butcher. We’re learned and ridiculously mature in some ways, and yet so unaware in many others.

I know the Ivy League is all about giving students a top-notch liberal arts education, but it would be great if they could give us a little practical knowledge as well; the stuff we didn’t have time to learn from our parents because we were too busy studying for the SAT’s. I say, if we’re going to be the leaders of tomorrow, we ought to know how the world really works on the micro level.

We should be able to take a class on real world knowledge, whether it’s fixing a leaky faucet, cooking, or tying a full Windsor knot in a tie. Because the college life may involve memorizing the events that led up to the Civil War, or surfing the internet for some answers, but one day we’ll suddenly be expected to know about Grown-Up Stuff, and who’s going to teach us that?