C/O Joshua Zuckerman

Feeding yourself on a student budget is difficult. It can be especially hard to find affordable meals that produce lots of portions. This Bolognese sauce recipe was made with student budgets in mind.

Our chefs this week have worked hard to create a recipe that removes dinner time stress from people's plates (pardon the pun), without sacrificing quality. Not only can it be made for under $20, but it can produce up to eight portions.

C/O Joshua Zuckerman

The Chefs: Matt Dunbar and Michael Abbott

Matt Dunbar and Michael Abbott spent the last 10 years building up their successful catering business, No Small Feast. But despite catering events for organizations such as Spotify, Microsoft and BMW as well as foreign dignitaries, they weren’t pandemic-proof.

The dynamic duo pivoted their business to survive during the pandemic. They launched Provisions, a frozen upscale comfort food line for home delivery to the Greater Toronto Hamilton Area.

C/O Joshua Zuckerman

The Recipe: Bolognese Sauce


This is the black-tie version of a classic Bolognese sauce. Even though you can make this recipe for under $20, it will taste like you need to add a few more zeros to the price tag. Makes easily enough for four portions, and another four that live in the freezer for another day. Add any pasta you would like or have in your kitchen!



  1. Brown meat in a pan medium heat until you hear it start to sizzle and it sticks to the bottom
  2. Remove meat from pan, add all vegetables and cook until onions are translucent, approx. 7-10 minutes, then add tomato paste, cook for another 2-4 minutes.
  3. Add wine and reduce until almost fully reduced, approximately 7-10 minutes.
  4. Add meat back into the pot, add milk and reduce by half, approximately 5 minutes.
  5. Add tomatoes, bay leaf, cinnamon, salt
  6. Simmer 90 minutes over low heat, stirring occasionally to avoid sticking on the bottom.
  7. Finish sauce with chopped basil.  
  8. If you really want to impress, drizzle some white truffle oil over the finished sauce when serving.
Photos by Cindy Cui / Photo Editor

By Gregory Lee, Contributor

Whether it be from the crowded lines at the MUSC Tim Hortons or to the pasta place inside Centro, hungry students are everywhere, looking for ways to satisfy their hunger on campus. 

McMaster Hospitality Services, which operates most eateries on campus, state that they aim to provide high quality food service, variety and value. Eating on campus a few times will show that in reality, these expectations are not always met.

Food at universities is notorious for being unhealthy. It is usually stereotyped as deep fried, greasy, frozen and/or unhealthy, which are all true statements. A quick look at the menu at many of the campus eateries shows that they’re mainly burgers, wraps and fries that are almost always frozen and low-quality in terms of taste — mediocre at best. 

Normally I wouldn’t have a problem with frozen deep-fried food but the fact that campus food is also notoriously expensive as well doesn’t help. For example, a slice of pepperoni pizza at the MUSC Pizza Pizza costs significantly more than a slice at any other Pizza Pizza location. A Mac Burger at Centro costs around $8.95 for the burger itself, plus an extra $2.99 for a combo, which includes a drink and fries. An order of onion rings which normally contains 5-7 rings will set you back around $4.

What really puts the prices of on-campus food into perspective is when it's compared to other locations off campus which offer better value for your money compared to the on-campus eateries. It’s worse for people who live on residence as the meal plans offered by Mac Hospitality are mandatory if you want to live on residence with few exceptions.

Although the meals plans allow students to save tax when buying food on campus, they still cost students at least $3000 upfront for even the lighter meal plans. 

It gets worse when Mac Hospitality takes away exactly half of the non-refundable portion of your meal plan in the beginning of the year for overhead costs, giving you a 50 per cent discount on all food. This discount is only for first year and disappears after the school year ends. The truth is, many students will not finish the non-refundable portion of their meal plan before first year ends. They will either have to go on spending sprees to finish their plans or cut their losses and use the money next school year, even if it technically means losing half of your money.

Health wise, the food on campus doesn’t fare well either. University eating is characterized by fears over the “freshman 15” and uncontrollable weight gain. While the freshman 15 is little more than just a myth, the health concerns of campus food are not. 

A quick look at the nutrition facts of campus food will be enough to give any health-conscious individual a heart attack. Calories, unhealthy fats, sodium, carbohydrates and bad cholesterol are high for most, if not all dishes. In addition, the foods on campus are often low in key nutrients such as fibre, protein and vitamins. The campus eateries do have their healthier options such as salad bars or select food from Bridges, but healthy options are almost always lacking on the menus around campus. 

Let’s not forget the fact that food options for vegetarians and vegans are limited on campus. While we do have Bridges serving vegetarian and vegan options, other eateries on campus are often lacking in vegetarian and vegan options. Halal and kosher options are also limited and just recently, McMaster Hospitality stopped offering halal beef burgers at their eateries.

The food at Mac is definitely not the worst, but it can be greatly improved upon both health-wise and cost-wise. The introduction of the new $5-dollar daily meals is a step in the right direction for food accessibility at Mac and the menu at the campus eateries is always changing. Hopefully, Mac continues to make improvements to the food on campus so that one day, it can be accessible for all.

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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!





    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!





    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!





    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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Photo by Kyle West

By: Eden Wondmeneh

As a first-year student living on residence, I had to cough up an outrageous amount of money for a mediocre living experience.

Following a $600 residence deposit, residence can cost anywhere from $5,800 to $8,825, not including the additional, mandatory cost of a meal plan that ranges from $2,975 to $4,735.

Separate from the fees, incoming students wishing to have a guaranteed residence space on-campus must achieve, at minimum, an 81.5 per cent in their senior year of high school.

It’s as if an acceptance to McMaster is not enough to attend the university, with residence being the only option for many out-of-province students.

Even if you find yourself as one of the almost 3700 students living on McMaster residence, you are expected to move out promptly after your final exam in April. In fact, you are expected to leave residence by 3:00 p.m. on the very next day.

With the average cost of living at Mac being just under $12,000, this deadline does not fit with what students have paid for. It likely exists in order to stagger students’ departure as a way to prevent chaos and large wait times, but for many students it’s an impossible deadline to meet.

As it is an odd request for students to pack up their entire dorm so quickly after their final exams, students with ‘legitimate’ reasons for not being able to meet the deadline can apply for an extension.

Those that can apply for this extension are international and out-of-province students with travel requirements, those with exceptional circumstances or those with academic requirements to fulfill like a new exam or deferred lab. But even if a student has one of these ‘legitimate’ reasons, there is still a chance that the extension won’t be granted.

Ultimately, the terms of the extension application are made so that students who have assignment accommodations, need time before their new lease or sublet agreements take affect, have extracurricular commitments or have storage needs till the end of term have no options and are scrambling to find alternative accommodations.

It’s as if these aren’t legitimate reasons to need to stay in a dorm room, that you have already paid for, until the official end of term.

I am currently struggling to figure out what to do come the end of term. My exams happen to fall on the earlier spectrum of exam season, and since my family is scattered across America during my assigned move-out date, I’m stuck between an alarmingly expensive taxi ride back home or a cheaper but nightmarish, impossible GO bus trip with my 40 pieces of luggage.

My situation is much easier to deal with than those who are from out of town or students with accessibility accommodations, who need to stay in Hamilton for a few days or weeks extra.

The entire purpose of residence is to make university life, both academic and social, accessible and convenient for students; a goal that the move-out policy directly opposes.

Students shouldn’t have to request an extension at all, but for the sake of staggering departure times, students should be able to request and receive an extension for a much broader list of reasons than that which currently exists.

In doing so, McMaster can make exam season a little less strenuous for the students who paid to live on-campus until the end of term.


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Photo C/O @vinestmarket

When partners and food and beverage producers Ryan Chelak and Jules Lieff went looking for a production space, they came across a building at 98 Vine Street. While the space was larger than they required for their businesses, they decided to take it. Now they are sharing the extra space with Hamilton makers with their first Vine Street Makers’ Market set to take place on March 30.

The two-storey red-brick building was once the home of Hamilton Pure Dairy, which opened in 1907 to provide healthy, safe and pure milk to the community. It has been home to other businesses over the year and now houses Vibe Kombucha and FitOrganiX.

Chelak is the founder of Vibe Kombucha, a craft brewer of raw, organic kombucha tea. Lieff founded FitOrganiX, a daily meal delivery system that uses local, organic ingredients. They will be using the second floor of the building for production.

The main floor will be open to the community as studio and event space. While Chelak and Lieff are still determining exactly how they will use the space, they know they want it to cater to creatives in Hamilton.

“In talking to a number of artists in the community, in Hamilton, there seems to be a need, particularly where we are downtown, for creative space. All of the workshop, event spaces, they're all pricing a lot of these people out of the market,” Chelak explained.

The desire for space can be seen in how the market sold out of vendor space within a day and a half. By providing space at an accessible price point, Vine Street Market is allowing emerging makers the chance to bring their product to the public.

The markets are currently slated to be monthly, but Chelak said that they may change depending on the demand. Starting in May, they will also host a bimonthly thrifted, vintage market.


However, the main floor will be more than just market space. At the back of the main floor, there will be collaborative work space for artists to work out of. This would also allow artists to have wall space in order to display their work for clients.

Vibe Kombucha and FitOrganiX will also be selling their products at 98 Vine Street. Chelak and Lieff hope to have a cafe counter where people can buy their products, along with food and beverages from other local producers.

Another important use for the space will be the workshops that makers can host. Having gotten into kombucha by giving workshops, Chelak appreciates the opportunity to share skills with others.

“You know sharing that knowledge is really what community is all about, whether it's making something to eat or drink or making… music or arts. People need outlets like that, maybe now more than ever when everything is fast-paced and we're so immersed in technology and our work… [T]hat time to create it is important,” Chelak said.


The market will provide an opportunity for Hamiltonians to interact with and buy from local makers. While there is no restriction on where the makers hail from, the market will primarily host local creatives.

Chelak believes that the local creatives are leaders in Hamilton’s resurgence. However, more than helping to grow the city, Hamilton artists are also providing a welcoming and collaborative space for emerging artists to develop.

“Hamilton seems to be, from my perspective…, a city that is collaboration over competition… And I think when you have that mindset where you're looking to promote each other and/or share information or opportunities… then people are more apt to do the same back in return and the adage that when you first give and then you'll receive, it's really what it's all about,” Chelak said.

By creating an environment where artists can work together, Vine Street Market is joining the tradition of collaboration within Hamilton’s artistic community. Having this new space for makers to make and sell their art will allow more individuals with small businesses to flourish in this rapidly changing city. In turn, Vine Street Market will grow as well.


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Photo by Kyle West

By: Rida Pasha

McMaster Hospitality Services offers meal express plans for purchase to all students, staff and faculty. Users can swipe their McMaster University ID card to easily access the range of food choices on-campus, as well as at participating restaurants off-campus.

While this may be a convenient solution for those that want to purchase food on-campus, it can pose a problem for many students living in residence.

Each student living on-campus is required to purchase a mandatory meal plan ranging from $2,975 to $4,735. For many students who are unable or don’t prefer to cook or store food, this meal plan can be a relief.

Meal plan options range from minimum, light, regular and varsity, each increasing in price, allowing students to choose the option that best suits their needs. Each plan is suggested based on how often the student is on campus, how much they regularly eat and how much they can afford.

Since the meal plan is paid in advance, many students and parents feel a sense of security knowing that they food is always available throughout the entire academic year.

With tuition and residence fees on the rise, forcing the purchase of a meal plan places an unnecessary financial strain on students. This can create a boundary against students being able to live on-campus.

Additionally, mandatory meal plans limit students’ options to eat as the plan restricts students’ to eating on-campus with only a few participating off-campus restaurants.

While McMaster does try to offer a variety of food options, eating at the same places daily can be tiring for many students, especially for those that are on campus during weekends and only go home during long breaks.

The meal plan becomes an unnecessary hassle for those that seek to try out new restaurants, prefer to eat off-campus or even just wish to eat out less.

Looking more deeply into the structure of meal plans, the money within the paid meal plans are divided into two categories: basic and freedom.

The basic account is nonrefundable and is used for most on-campus locations. The freedom account is fully refundable and is used for specific off-campus restaurants, confectionary, personal grooming items and convenience products.

There is more money allocated to the basic account than the freedom account since students are likely to be on-campus more.

However, when the freedom account money runs out, students can’t transfer money from the basic to the freedom account in order to take full advantage of their meal plan.

This means that when the freedom account is depleted, students either have to add additional money into that account or can no longer use their meal plan at participating off-campus restaurants.

Students are then left with only on-campus food options, limiting the variety of food available using their already-expensive meal plan.

At the very least, students living in Bates and Mary Keyes residences should be able to make the decision to opt-out of mandatory meal plans, since they have apartment and suite-style rooms equipped with kitchens.

Each kitchen includes a fridge, stove, an oven in Bates, a microwave in Mary Keyes and cupboard space to store food, as well as a full-sized fridge shared amongst the roommates.

Although Hospitality Services offers a reduced meal plan for students living in these residences, the amenities provided make it reasonable for students to live on-campus without requiring a meal plan. Reduced meal plan are still, at a minimum, an added $2,975 cost.

Unlike McMaster, the University of Waterloo allows students with a personal kitchen in their residence to choose whether they would like to purchase a meal plan or not.

Following suit, McMaster University needs to consider the circumstances and preference of students by making all meal plans optional.


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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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Photos C/O Kyle West

What it is

The Mexican Kitchen at the Hamilton Farmers’ Market recently underwent a major shift in flavor. While you may know the vendor for their homemade chocolate creations, the new owners are cooking up more savory classic Mexican dishes in the kitchen.

While Mexican cuisine is no stranger to Hamilton’s downtown restaurant scene, the tacos, quesadillas, corn tamales and pozole coming out of this tiny kitchen are worth paying a little extra attention to.

Housed in what has become my favourite spot in Hamilton over the years, the Mexican Kitchen is not only serving up fresh dishes at an affordable price but adds a little Mexican hospitality to the market’s tight knit community feel.

From the hanging glass hummingbirds on the tiki umbrella to the colourful handmade cups from the Tonalà Craft Market near Guadalajara, every single embellishment is a conversation starter to learn more about the owners’ stories and memories from Mexico.

At the Mexican Kitchen you’ll find great food at arguably the cutest vendor at the Hamilton Farmers’ Market, while also learning something new. It definitely hits all the sweet (or shall I say spicy) spots for me.


How to get there from Westdale/Ainslie Wood

There’s a couple ways you can get yourself downtown. Either take the 5, 51 or 1 Hamilton Street Railway bus from Sterling Street and University Avenue heading east, or take the 5 or 10 heading east from Main Street West and Emerson Street. Hop off at Main Street West and MacNab Street South.

You can cut through the MacNab Transit Terminal towards Jackson Square and make your way inside to the Hamilton Farmers’ Market mall entrance. If you prefer a slightly longer walk outdoors you can head west on Main Street West and turn right onto Summers Lane until you reach York Boulevard. Turn right on York Boulevard and the main entrance will be on your right.

The Mexican Kitchen is located on the lower level opposite from Slurp Ramen and Leslie’s European Deli.


How much

At the Mexican Kitchen you can easily get away with spending under $10 for a filling meal, but it is cash only. Delicious soft corn tortilla tacos or quesadillas go for $4.50 each or you can order three of the same kind for $11.50. Each taco or quesadilla comes with a side of home-made red or green salsa.

Four different kinds of Mexican tostadas are $7.50 each while corn tamales go for $6.50. A small warm traditional pozole soup is $8.50, while medium and large go for $10.50 and $12.50, respectively.

The simple menu also has a few tasteful extras, you can add fresh squeezed lemonade to your order for $1.00, a churro for $2.00, some extra avocado, cheese, sour cream and beans for $0.75 and salsa or meat for $0.95.  

What to get

If you’re dining solo or simply not up for up for sharing, I recommend the pozole soup with chicken topped with lettuce, radish, tortilla chips and lime. You can add fresh avocados or meat as an extra to the dish. Complete your meal with a glass of fresh lemonade and treat yourself to a churro for dessert.

If you’re like me and like to convince friends to tag along so you can try as much things as possible without breaking the bank then I’m proud to share with you my Mexican Kitchen game plan for three.

Start off with tacos, I recommend the spiced potatoes or grilled poblano peppers with onion and zucchini, sprinkled with roasted garlic, lettuce, pickled red onions and cilantro. Share a tostada, which is basically the flat version of a taco topped with a mountainous pile of fresh ingredients.

All tostadas come with a bed of homemade beans on a crunchy grilled tortilla and the option of sour cream and cheese. Your choice of filling includes slow cooked meat (chicken, beef, pork or chorizo and potato), veggie (avocado, sour cream and cheese), vegan (extra avocado), or cauliflower ceviche (cauliflower with onion, parsley, cucumber, avocado topped with spices and lime juice).

Don’t forget the lemonade and churros, and your meal will still be under $10.00 each!  


Why it’s great

While the menu at the Mexican Kitchen consists of five main dishes, each one is made from scratch, is gluten-free and can be customizable for meat, vegetarian and vegan diets.

You can also add an extra helping of their fresh ingredients and handmade beans and salsas for an incredibly affordable price, where else can you get extra avocado for less than a dollar?

The corner vendor has also utilized their space to maximize seating. There are bar stools spanning the entire length of the counter lining the vendor and several tables that seat four.


At the Mexican Kitchen there’s something for everybody and when doubt you can never go wrong with a taco.


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Healthy eating can be the last thing you have time to think about when you have papers due and midterms to study for. is curried chickpeas with spinach and
tomatoes recipe is an opportunity to cook a healthy meal while fulfilling your craving for a warm and comforting
This recipe was made with students in mind. It’s flavourful, delicious, nutritious and simple to make with accessible ingredients from your local grocery store or the
Hamilton Farmers’ Market. Unlike the other aspects of student life, cooking can be uncomplicated. This recipe is fast and easy to make regardless of skill level.

Have a little more time on your hands? is recipe is made to serve four and is perfect for sharing a homemade meal with your friends or housemates. Complete your curried chickpeas dish with flatbread, naan or steamed white rice.

Curried chickpeas also taste better the next day and freeze well too, so make sure to make the full batch and freeze the rest for those tight days.

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The Chef: Joanne Rappos

Joanne Rappos is the Hamiltonian home cook behind Olive and Mango, a food blog dedicated to sharing her recipes from a variety of food cultures, including her native Greece and Caribbean in fluences from her husband’s side of the family. From Rappos’ popular sheet pan meals, like Greek shrimp with tomatoes and feta, to her golden lemon ricotta wa ffles, there’s something for everyone try making in their own kitchen.

The Olive and Mango blog and Instagram feed are thoughtfully curated with photographs worth getting hunger pangs over, which may just be the push we need to get inspired by her recipes. Rappos’ was just as careful with creating this curried chickpeas recipe for the Sil, she even relies on it at least once a week because it’s just that good.

Curried Chickpeas with Spinach and Tomatoes Ingredients:

Curried Chickpeas with Spinach and Tomatoes Directions:

  1. Heat oil in a large skillet over medium-high heat. Add onion, garlic, chile and ginger; sauté until fragrant and softened for about three to four minutes.
  2. Add the curry powder and the chili powder and continue to sauté with the onion mixture for one minute more. Then add the tomato paste and continue to cook it while stirring it in with the curry and onion mixture for another minute.
  3. Add 1/4 cup of water to the skillet along with the spinach and continue to sauté for a few minutes until the spinach has wilted.
  4. Add chickpeas and tomatoes with juices, squeezing tomatoes with your hand as you add them to pan or use the back of a wooden spoon to break apart on the pan. Add a 1/2 cup of water to the pan.
  5. Season with salt and pepper and simmer until tomatoes are broken down and sauce has thickened, this will take about 10 to 15 minutes.
  6. Remove the pan from the heat and serve with rice and or bread. Recipe notes: If you’d like less intense heat, skip out on the red chili and instead use ½ teaspoon of dried chili flakes. If you use fresh chilies make sure to scrape out the seeds. To freeze, portion out into meal prep containers, cool completely, then freeze for up to 2 months. Thaw overnight in the fridge, then reheat until steaming hot in the microwave or stovetop.


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