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Nutrition Counseling

Nutrition Counseling

Marissa Rudley, MS, RD, LD
Campus Dietitian
Located in the Student Recreation Center
Campus Recreation
Office 101F
University of Idaho
Moscow, ID 83843
Phone: (208) 885-6717
email: mrudley@uidaho.edu

Dinner

Recipes

Vandalize the Kitchen Recipes

Want to re-create a favorite Vandalizing the Kitchen recipe? Look for the recipes here. 

  • Applesauce

    Preserve the bounty of fall with this classic recipe for applesauce. Enjoy the sweet taste of apples all year long with this simple water bath canning method.

    Yield: 8 - 16 oz jars

    Ingredients:

    12 lbs apples, peeled, cored, quartered (36 medium apples)

    Water

    1.5 cups granulated sugar, optional

    4 Tbsp lemon juice

    8 (16 oz) pint jars, preserving lids and bands

    Directions:

    1. PREPARE boiling water canner. Heat jars in simmering water until ready for use. Do not boil.  Wash lids in warm soapy water and set bands aside.
    2. COMBINE apples with just enough water to prevent sticking in a large stainless steel saucepan. Bring to a boil over medium-high heat. Reduce heat and boil gently, stirring occasionally, for 5 to 20 minutes, until apples are tender (time will depend upon the variety of apple and their maturity). Remove from heat and let cool slightly, about 5 minutes.
    3. TRANSFER apples, working in batches, to a food mill or a food processor fitted with a metal blade and purée until smooth.
    4. RETURN apple purée to saucepan. Add sugar, if using, and lemon juice. Bring to a boil over medium-high heat, stirring frequently to prevent sticking. Maintain a gentle boil over low heat while filling jars.
    5. LADLE hot applesauce into hot jars leaving 1/2 inch headspace. Remove air bubbles. Wipe rim. Center lid on jar. Apply band until fit is fingertip tight.
    6. PROCESS jars in a boiling water canner for 20 minutes, adjusting for altitude. Remove jars and cool. Check lids for seal after 24 hours. Lid should not flex up and down when center is pressed.

    Source: Ball Canning 
    Per serving: 124 calories, 0 g fat, 4 g fiber, 27 g sugar, 33 g carbohydrates, 184 mg potassium, 23% vitamin C

  • Easy Salsa

    Full of flavor and vegetables, this salsa is easy to make at home in your blender, food processor, or even by hand! Enjoy with tortilla chips, on a quesadilla, or on a tortilla pizza.

    Yield: 12 servings

    Ingredients:

    1 can (28 oz) diced tomatoes with juice

    2 cans (10 oz) Rotel with Green Chilies

    ¼ cup chopped onion

    1 clove garlic, minced

    1 jalapeño, quartered and thinly sliced

    ¼ tsp salt

    ¼ tsp ground cumin

    ½ cup cilantro

    ½ whole lime juice

    Directions:

      1. If using a blender or food processor, combine canned tomatoes, Rotel, onion, jalapeño, garlic, salt, cumin, lime juice, and cilantro. Pulse until you reach the consistency you prefer—10-15 pulses.
      2.  If mixing by hand, salsa will be a chunkier consistency. Make sure to chop onion, garlic, and   jalapeños finely before adding to the tomatoes. Mix well to combine.
      3. Refrigerate in a sealed container for at least 1 hour for best flavor. Salsa will keep fresh for at least 4 days, refrigerated. To freeze, place in a jar and leave ½ inch headspace. Seal jar with a lid and band and place into freezer. Salsa should be frozen no longer than 2 months, to retain quality. 

    Modified from Pioneer Woman 

    Per serving: 15 calories, 3 g carbohydrates, 230 mg sodium, 14% vitamin C, 24% Iron

  • Chocolate Chip Peanut Butter Bites

    All the decadence of chocolate and peanut butter with heart-healthy oats.



     Yield: 16 bite-size balls

    Ingredients:
    1/2 cup rolled oats
    1/2 cup peanut butter
    2 Tbsp. honey
    Scant 1/8 tsp salt
    2 Tbsp oat bran or nut flour
    1/4 cup chocolate chips


    Directions:

    1). Combine all ingredients in a small bowl and mix until well-incorporated. 
    2). Roll into balls. Stores well in the refrigerator up to 2 weeks. 

    Source: www.chocolatecoveredkatie.com


    Nutrition Facts Per Ball: 62 calories, 4 g fat, 0 g cholesterol, 34 mg sodium, 5 g carbohydrates, 2 g protein
  • Wheat Berry Salad

    A delicious way to eat whole-grains, vegetables, and fruit in one satisfying meal. Enjoy the nutty flavor and chewiness of wheat berries or substitute high-protein lentils.


     Yield: 6 servings

    Ingredients:
    1 cup wheat berries, uncooked
    2 carrots, shredded
    1 large apple, chopped
    1/2 cup red onion, chopped
    4 kale leaves, chopped
    1/2 cup walnuts, chopped
    1/2 cup dried cherries

    Dressing:
    2 Tbsp oil
    1 Tbsp Apple Cider Vinegar
    1 Tbsp Lemon Juice
    1/2 tsp salt
    1 tsp pepper 


    Directions:

    1. Soak 1 cup wheat berries in water overnight, or 6 to 8 hours.
    2. Drain and add 4 cups fresh water.
    3. Bring to a boil, cover and simmer for 30 minutes, or until wheat berries are soft to bite.
    4. Drain and cool.
    5. Shred and chop fruits and vegetables.
    6. Mix all dressing ingredients separately.
    7. Combine wheat berries, fruits and vegetables, and dressing.
    Per serving: 300 calories, 12 g fat, 218 mg sodium, 290 mg potassium, 44 g carbohydrates, 8 g fiber, 9 g protein, 56% vitamin C, 51% vitamin A, 9% iron
  • BBQ Chicken Pita Pizza

    For an easy weeknight meal, try using a rotisserie chicken. Enjoy this pizza with any toppings or sauces for a simple and delicious complete meal.

    Yield: 4 servings 

    Ingredients:

    1 cup finely chopped cooked chicken

    1/2 cup barbecue sauce

    4 whole wheat pita breads (6 inches)

    1 small onion, halved and thinly sliced

    1 can (4 ounces) chopped  green chilies

    1 small green bell pepper, chopped

    1 cup shredded cheddar cheese


    Directions:

    1. In a small bowl, combine chicken and barbecue sauce; spoon over pitas. Top with the, onion, green pepper, chilies and cheese.
    2. Place on an ungreased baking sheet. Bake at 450° for 8-10 minutes or until heated through.
    Nutrition Facts per pita pizza: 415 calories, 12.5 g fat, 52 g carbohydrates, 6 g fiber, 23.5 g protein, 25% DV Calcium, 14% DV Iron
  • One-Pot Veggie Quinoa Bowl

    A delicious and nutritious meal for busy weeknights. This one-pot meal combines assorted vegetables with quinoa for a balanced meal.

    Yield: 4 servings 

    Ingredients:

    1 cup dry quinoa

    2.5 cups chicken broth

    1 bag shredded carrots (10 oz)

    1 large broccoli floret, finely diced

    2 cups raw baby spinach

    1 cup shredded kale

    1 bag frozen peas (16 oz)

    Salt and pepper to taste

    Egg (optional topping)


    Directions:

     

    1.  In a large pot over medium-high heat, add broth, carrots, broccoli, kale, and rinsed quinoa. Cover and cook until all the water is absorbed, about 15 minutes.

    2). Stir in the spinach and frozen peas. Season with salt and pepper to taste. Cook for 2-5 minutes, or until heated through.

    3). Enjoy with a fried egg on top or with your favorite protein (shredded chicken, canned beans, beef)

    Recipe by Linda Wagner

    Nutrition Facts per serving:  375 calories, 8.5 g fat, 704 mg sodium, 54 g carbohydrates, 13 g fiber, 23 g protein, 131% Vitamin A, 137% vitamin C, 14% calcium, 38% iron
  • Peanut Butter Pita Pockets

    These tasty peanut butter pita pockets are naturally sweetened with bananas and dates. These store well in a lunch sack during the day or can be grilled in a Panini press for a special treat.

    Yield: 2 servings 

    Ingredients:

    2 whole-wheat pita breads

    ¼ cup natural peanut butter

    8 Medjool dates, pitted and chopped

    2 bananas, peeled and sliced

    Directions:

     

    1. Cut each pita bread in half, crosswise, to form four pita pockets
    2. Gently open each pita pocket and spread ½ Tablespoon of peanut butter to each of the interior sides
    3. Top the peanut butter with the chopped dates
    4. Add the banana slices to each pita sandwich and then gently press the sides together to reform pita pockets
    5. Eat immediately or grill on a Panini grill for something extra special

    Adapted from: www.100daysofrealfood.com

    Nutrition Facts: 570 calories, 13 g fiber, 18 g protein, 18 g fat, 350 mg sodium, 749 mg potassium, 98 g carbohydrates, 18% vitamin C, 36% Iron
  • Red Lentil Dal

    High in protein and bursting with flavor, this dish combines creamy red lentils with sweet yams for a hot, savory dish. Serve on top of hot rice or a slice of naan for a complete meal.


     Yield: 6 servings

    Ingredients:
    1 tsp oil 
    1 cup red onion, chopped
    1/2 cup celery, chopped
    3/4 cup dry red lentils
    1 cup diced yam
    1 cup vegetable stock or water
    15 oz can crushed tomatoes
    1 cup light coconut milk 
    3 cloves chopped garlic 
    1 tsp grated ginger
    1.25 tsp curry powder 
    1 tsp coriander
    1/2 tsp garam masala


    Directions:

    1. Mix the garlic, ginger, curry powder, coriander, and garam masala in a small bowl and set aside
    2. Heat a large wok or pot over medium heat. Add the oil, onions, and celery and cook for 2 minutes or until fragrant.
    3. Turn down the heat to low and the garlic and spice mixture. Cook for 1 minute.
    4. Add the rinsed lentils, diced sweet potato, vegetable stock and cook for 10 minutes.
    5. Add the diced tomatoes and coconut milk and cook for another 10 minutes, or until potatoes and lentils are tender. Enjoy with rice or naan!
    Source: www.pickyeaterblog.com

    Per serving: 460 calories, 17 g fat, 550 mg sodium, 1944 mg potassium, 67 g carbohydrates, 22 g fiber, 19 g protein, 246% vitamin A, 88% vitamin C, 51% iron, 20% calcium

  • Sweet Potato Fries

    Oven baked to crispy perfection, these sweet and salty fries are easy to make at home!

    Yield: 6 servings

    Ingredients:

    2 large sweet potatoes

    1 Tbsp oil

    ½ tsp salt

    ½ tsp cumin

    ½ tsp paprika

    ¼ tsp cinnamon


    Directions:

     

    1). Cut the sweet potatoes into strips a ¼ inch by ¼ inch thick.

    2. Place cut sweet potato strips in a large bowl of cold water and let sit for 45 minutes to remove excess starch.

    3). Drain sweet potatoes and pat dry.

    4). Preheat oven to 400 degrees.  Add the sweet potatoes to a bowl and mix to thoroughly coat with oil and spices.

    5). Place fries on two lined baking sheets, careful to not overcrowd. Bake for 20 minutes and flip. Bake for another 15-20 minutes or until crispy. Serve immediately.

    Source: www.thehealthymaven.com 

     

    Nutrition Facts per serving: 140 calories, 3 g fat, 200 mg sodium, 824 mg potassium, 28 g carbohydrates, 4 g fiber, 2 g protein, 29% vitamin C

  • Rainbow Wrap

    This veggie wrap is full of crisp, colorful vegetables and tastes delicious! Enjoy with a piece of fruit for a complete meal.

    Yield: 1 wrap

    Ingredients:

    1  whole-wheat 12” tortilla wrap

    3 Tbsp hummus of choice

    ¼ Avocado, peeled and sliced

    ½ tomato, sliced

    ¼ cup red bell pepper, sliced

    ½ cup shredded carrots

    Lime juice

    Black pepper


    Directions:

     

    1. Warm tortilla until soft and flexible (15 seconds in the microwave). Spread the hummus onto the tortilla.

    2. Add the sliced avocado, tomato, bell peppers, and carrots. Season with pepper and a squeeze of fresh lime juice.

    3. Roll up the wrap and fold into a paper towel or wax paper to make slicing easier.

    Adapted from: lunchboxbunch.com

    Nutrition Facts: 430 calories, 16 g fat, 460 mg sodium, 639 mg potassium, 63 g carbohydrates, 14 g fiber, 13 g protein, 74% vitamin C, 28% Iron, 30% Iron, 11% calcium
  • Fancy Chili

    You can always swap beef for turkey or wild game like elk. This versatile dish can be made  for a quick week night dinner with many pantry staples. 

    Yield: 4 Servings 

    Ingredients:

    1 tablespoon olive oil

    2 cloves garlic, minced

    1/2 cup chopped green onion

    1/2 pound lean ground beef or poultry

    2 tablespoons hot chili powder

    One 28-ounce can fire-roasted dice tomatoes

    One 15-ounce can black beans, rinsed and drained

    1 medium red bell pepper, cored, seeded and diced

    4 carrots, peeled and grated

    Directions:

    1. In a large saucepan, heat the oil over medium heat.
    2. Add the garlic and green onions and cook for about 1 minute.
    3. Add the ground beef and cook until browned, about 5 minutes.
    4. Stir in the chili powder until fully combined. Add the tomatoes, beans, bell pepper, and carrots.
    5. Bring the mixture to a boil, and then reduce the heat to low.
    6. Cover and simmer the chili for 15 minutes.


    Source: FoodNetwork.com


    Nutrition Facts Per serving: 325 calories, 8 g fat, 980 mg sodium, 12 g fiber, 26 g protein, 40 g carbohydrates, 250% DV Vitamin A, 88% DV Vitamin C, 85% DV Iron
  • Make Ahead Salad

    An easier way to make your salad and eat it too! Combine the dressing ingredients to make a simple vinaigrette in minutes. Then layer your grains, veggies, protein, and even fruit for a one-container meal. You can assemble this in a glass mason jar or plastic containers.

    Yield: 32 oz (1 meal salad or 2 side salads)

    Ingredients:

    Dressing:

    1 Tbsp extra virgin olive oil

    1 Tbsp balsamic vinegar

    ½ Tbps water

    ½ Tbsp  honey

     

    Salad:

    1 cup cooked quinoa

    2 handfuls spinach

    1 cup cherry tomatoes

    ½ cup canned beans

    ½ red onion, diced


    Directions:

    1. Combine all the dressing ingredients in the salad container (32 oz mason jar or plastic Tupperware container). Shake to emulsify—20 seconds.
    2. Layer the salad ingredients in the following order: dressing, onion, beans, tomatoes, quinoa, and spinach. Make sure that the dressing does not touch the spinach for optimal freshness. The salad will keep fresh for up to 4 days refrigerated.
    3. To serve, shake in the container and eat directly from jar or container or pour into a salad bowl.

    Adapted from: lunchboxbunch.com

    Nutrition Facts: 600 calories, 19 g fat, 77 mg sodium, 1691 mg potassium, 90 g carbohydrates, 17 g fiber, 23 g protein, 137% vitamin A, 75% vitamin C, 50% Iron, 17% calcium
  • Creamy Garlic Herb Dip

    All the flavor of ranch dip with none of the preservatives or artificial ingredients. With zero grams of  fat and a fraction of the calories of standard ranch dip, this versatile dip is perfect paired with veggies. 

    Yield: 6 servings

    Ingredients:

    1.5 cups plain non-fat Greek yogurt

    1/2 teaspoon dried chives

    3/4 teaspoon dried parsley

    1/4 teaspoon dried dill weed

    1/4 teaspoon garlic powder

    1/4 teaspoon onion powder

    1/8 teaspoon salt

    1/4 teaspoon black pepper

    Directions:

    1. Combine all ingredients in a bowl; beat with a mixer at high speed for 2 minutes or until smooth. For best flavor, prepare in advance.

     2). Dip whole-wheat pita triangles, fresh vegetables, or even hot wings for a flavor-packed dip.


    Source: Center Cut Cook


    Nutrition Facts Per Serving (2 oz): 35 calories, 0 g fat, 84 mg sodium, 3 g carbohydrates, 6 g protein
  • Copy Cat Chocolate Frosty

    This healthier version of the frosty uses calcium-rich almond milk and a frozen banana for chocolaty sweetness. The chia seeds add thickness and gel-like texture.

    Yield: A single 2 cup serving

    Ingredients:

    1 cup chocolate almond milk

    1 frozen banana

    ½  Tbsp unsweetened cocoa powder

    ½  tsp chia seeds

    1 tsp pure vanilla extract

    8-10 ice cubes

     


    Directions:

        1). Combine all ingredients in a high-powered blender and blend until smooth.

    Source: http://rabbitfoodformybunnyteeth.com/frosty-light/ 
     
    Nutrition Facts per serving: 240 calories, 4 g fat, 150 mg sodium, 718 mg potassium, 50 g carbohydrates, 6 g dietary fiber, 3 g protein, 48% DV Calcium, 18% DV vitamin C, 10% DV Iron
  • DIY Smoothie Freezer Packets

    All of the convenience of a store-bought smoothie kit without the expensive price tag. Each smoothie packet makes 2 fruit fruit-rich smoothies. Maximize your time by making multiple packets all at once with conveniently frozen foods.



    Yield: 2 – 2 cup servings
    Ingredients:

    1 banana

    1 cup frozen berries

    ½ cup frozen spinach

    1 cup low-fat milk or dairy substitute or more to reach desired consistency

    Directions:
    1. Place the first three ingredients into a freezer zip top bag. This works best if the ingredients are pre-frozen. Label with the date.
    2. To prepare smoothie, place frozen contents in blender and add milk. Blend to desired consistency and enjoy. 
    Nutrition Information (per 2 cup serving): 141 calories, 1.7 g fat, 28 g carbohydrates, 4 g fiber, 18 g sugar, 5 g protein, 21% vitamin A, 37% vitamin C, 17% calcium
  • Greek Yogurt Cheesecake Dip

    Whip together this high-calcium dip that is sure to satisfy any sweet tooth. Pair this sweet treat with fresh fruit or whole-grain graham crackers for a balanced snack or dessert.

    Yield: 1.5 cups or 6 – 3 Tablespoon servings
    Ingredients:

    4 oz 1/3 less fat cream cheese, softened

    1 cup low-fat vanilla Greek yogurt

    1 tsp vanilla extract


    Directions:
    1. In a medium bowl, combine the softened cream cheese with yogurt and vanilla extract. Mix well and set aside.
    2. Pair with fresh fruit (apple slices, berries, or citrus segments) or whole-grain graham crackers for a complete snack.
    Nutrition Facts (per 3 tablespoon serving): 68 calories, 3.7 grams fat, 3.5 g carbohydrates, 4.7 grams protein, 10%
  • Fancy Kale

    What makes this kale fancy? The addition of creamy white beans and crisp bacon add flavor and color to this tasty dish. Instead of bacon, you can even use leftover holiday ham or omit it for a vegetarian option. It packs a lot of flavor with the creamy white beans, crispy kale, and salty bacon. Also a great source of fiber and an excellent source of vitamin K, vitamin A, and vitamin C.

    Yield: 5 – 1 cup servings

    Ingredients:

    2 slices bacon

    1 onion, chopped

    2 garlic cloves, minced

    1 lb kale, stemmed and roughly chopped

    15 oz can cannellini beans rinsed and drained

    1 Tbsp balsamic vinegar



    Directions:
    1. In a large skillet over medium heat, cook bacon and remove from pan.
    2. Add onions and stir until softened, about 2 minutes. Stir in minced garlic and cook until fragrant, 1 minute.  
    3. Add kale, cook and stir occasionally until it starts to wilt and is tender, 7-10 minutes.
    4. Add the canned beans and simmer uncovered until liquid is evaporated, 5 minutes.
    5. Stir in vinegar and crumbled bacon and serve.

    Source: Adapted from weightwatchers.com

    Per serving: 380 calories, 4.5 grams fat, 23.5 grams fiber, 26.2 gram protein, 279% DV Vitamin A, 192% DV vitamin C, 48% DV Iron, 25% DV Calcium 
  • One-Pot Lasagna

    All the flavor of lasagna in one dish. This one-pot meal incorporates lean protein, dairy, vegetables, and whole grains in a simple and delicious meal. 

    Yield: 4 large servings

    Ingredients:

    1 medium onion, chopped

    1 tsp olive oil

    ½ lb lean ground chicken or beef

    1 28 oz can crushed tomatoes, Italian style

    8 oz pasta, uncooked (use brown rice pasta for gluten-free)

    1 small zucchini, sliced

    1 large handful baby spinach

    1 cup low-fat cottage cheese

    1 cup Italian blend shredded cheese


    Directions:
    1). In a large skillet, sauté onion and olive oil on medium heat. 

    2). Add the ground chicken or beef to the skillet and cook until juices run clear, about 5 minutes.

    3). Add the can of crushed tomatoes and bring to a boil.

    4). Add the zucchini

    5). Stir in uncooked noodles. Bring to a bowl, stirring every 3 to 5 seconds. Reduce heat and simmer for 5 minutes. If sauce is too thick, add a small amount of water (1/2 cup to 1 cup).

    6). Gently stir in the spinach leaves, cottage cheese, and shredded cheese and cook for 2 minutes. Serve immediately. 

    Modified from Nancy Clark’s Sport’s Nutrition Guidebook

    Nutrition Facts Per serving: 535 calories; 60 grams carbohydrates, 38 grams protein, 17.5 g fat, 100% DV vitamin A, 20% DV Iron, 41% DV vitamin C 
  • Mini Mushroom-Sausage Quiches

    These crustless mini quiches are like portable omelets. Turkey sausage and sautéed mushrooms keep them light and savory. Small and satisfying, they’re excellent solo or on your favorite English muffin.          

    Yield: 12 mini quiches

    Ingredients:

    8 oz turkey breakfast sausage, crumbled

    1 tsp extra-virgin olive oil

    8 oz mushrooms, sliced

    1-2 cups fresh spinach

    1/4 cup shredded Swiss cheese

    1 tsp ground pepper

    8 eggs 

    1 cup 1% milk


    Directions:

    1. Preheat oven to 325°F. Coat a nonstick muffin tin with cooking spray.
    2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 minutes. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Add spinach and cook just until wilted. Transfer to a bowl and stir in cheese and pepper.
    3. Whisk eggs and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup
    4. Bake until the tops are just beginning to brown, 25 minutes.
    Source: Eatingwell.com 
    Nutrition Information per 1 muffin: 100 calories, 9 grams protein, 2 grams carbohydrates
  • Easy Black Bean Burgers

    This flavorful, vegetarian burger patty is packed with filling protein and fiber. Enjoy on a whole wheat bun with all your favorite veggies and condiments.
    Yield: 4 Patties



    Ingredients

    15 oz can black beans, drained, rinsed

    1/3 cup instant oats

    2 Tbsp ketchup

    1 Tbsp yellow mustard

    1 tsp garlic powder

    1 tsp onion powder


    Directions:
    1. In a medium bowl, smash the bean with the flat side of a fork until mostly pureed but with some whole bean parts still intact.
    2. Stir in the condiments and seasonings
    3. Mix in the oats until combined. Form into 4 equal-sized patties
    4. Bake at 350°F  for 14 minutes, flipping over half-way through baking.
    Source: www.happyherbivore.com
  • Zucchini Oven Fries

    Part mozzarella stick, part French fry, these zucchini parmesan oven fries use only 6 ingredients and are a delicious addition to any meal.

    Yield: 4 servings


    Ingredients:

    2 zucchini

    1 egg white

    ¼ cup water

    ½ cup shredded parmesan cheese

    ½ cup whole wheat panko

    Vegetable cooking spray



    Directions:

    1. Preheat oven to 425°F. Cut Zucchini into 3-inch long sticks.
    2. Whisk egg white and water together in a small bowl.
    3. Combine Parmesan and panko breadcrumbs in a medium bowl.
    4. Dip zucchini sticks into egg mixture, then roll into breadcrumb mixture. Coat a baking sheet with cooking spray and place zucchini on sheet. Lightly mist zucchini fries with cooking spray. Bake for 25-30 minutes, or until golden brown. Enjoy with a side of marinara sauce!
    Modified from MyRecipes.com
  • Pizza a la Microwave

    This versatile recipe uses many dorm-room staples, including English muffins and cheese, and can be prepared in minutes. Add your favorite toppings for an inexpensive and versatile meal.

     Yield: 2 servings


    Ingredients:
    2    Whole Wheat English Muffins

    ½   Cup Tomato Sauce 

    ½   Cup Mozzarella Cheese shredded

    ½   Cup Vegetable Toppings (baby spinach, diced bell peppers, onions)




    Directions:
    1. Slice the English muffin in half and toast.
    2. Top each English muffin half with 1/8 cup sauce, 1/8 cup cheese, and 1/8 cup veggies.
    3. Microwave for 30 seconds on high. If cheese is not melted, continue to microwave for 15 seconds.
    Modified from: www.nokitchencook.com
  • Vegetarian Lettuce Wraps

    This delicious recipe that tastes similar to that of P.F. Chang's lettuce wraps is a healthy dinner or lunch time meal for vegetarians

    Yield: 4 servings

    Ingredients:

    1 pound extra firm tofu

    1 tbsp olive oil

    3 tbsp chopped garlic

    2 tbsp chopped ginger

    2 ½ cups shitake mushrooms

    1 can water chestnuts

    1 head butter lettuce

    Salt, pepper, red pepper flakes for taste

    Soy Sauce


    Directions:
    1. Preheat oven to 350 degrees F. Spread tofu out on a cookie sheet. Sprinkle with salt, pepper, red pepper flakes, and soy sauce. Bake for 35-45 minutes.
    2. When that is almost done, heat the oil in a wok and add the chopped garlic and ginger. Fry for about 5 minutes, until soft.
    3. Add the sliced mushrooms and 4-5 shakes of soy sauce. Also, if you’d like, some more salt and pepper and red pepper flakes.
    4. Add water chestnuts and cook for another 10-12 minutes. Add tofu and finish up the cooking, about 3 minutes. Spoon the mixture into the lettuce leaves, roll, and enjoy.  
    Source: www.vegweb.com/recipes/tofu-lettuce-wraps



  • Ciabatta Chicken Panini

    Grilled chicken, provolone cheese, fresh vegetables and ciabatta bread make this panini an instant classic. This takes approximately 40 minutes to prepare, but is worth the effort! Experiment with different toppings to find your favorite combination.

    Yield: 6 servings   

    Ingredients:

    1 Loaf Ciabatta Bread

    2 Chicken Breasts

    2 T. Olive oil

    1 tsp. Poultry seasoning

    1 ½ c. Baby spinach

    1 Red bell pepper

    ½ Onion

    1 c. Fresh pesto

    6 Slices Provolone cheese

    Directions:
    1. In a skillet, heat 1 T. olive oil. Slice the chicken breasts into 1 inch strips and add to the skillet. Sprinkle with poultry seasoning. Cook for 8 minutes on medium heat, or until internal temperature reaches 165°F. 
    2. Thinly slice the bell pepper and onion. Heat 1 T. olive oil in a pan and sauté the bell pepper and onion strips until softened, approximately 6 minutes. 
    3. Split the ciabatta bread in half lengthwise. Spread the pesto on both sides of the bread. On one side of the bread, layer cooked chicken slices, sautéed vegetables and fresh spinach. Top with the sliced provolone cheese. Place the other bread slice on top.
    4. Grill the ciabatta panini for 10 minutes on medium heat, or until the cheese is completely melted. Serve with a side of marinara for an extra vegetable serving. Slice and enjoy!

     




  • No Bake Protein Energy Bites

    These bites are great for breakfast on the go.  These can be eaten at room temperature, but store best in the fridge. Enjoy a couple for a quick breakfast or post-workout snack or to replace that pricey granola bar


    Yield: 12-15 Energy Bites
    Ingredients:
    1/4 cup peanut butter
    1/4 cup honey or agave nectar
    1 cup dry rolled oats
    1/2 cup sliced nuts & ground seeds (sliced almonds, flax meal, chia seeds)
    2 tablespoons mini chocolate chips
    1/4 cup ground unsweetened coconut flakes (optional)
    Directions:
    1. Melt peanut butter and honey/agave in the microwave for 30 seconds and stir.
    2.  Add oats, nuts/seeds, and chocolate chips and mix well with a spoon.
    3. Once the mixture is sticking together, use your hands to form 12 quarter-size balls. Optional: roll each ball in coconut flakes to avoid from sticking.
    Nutrition Information per Serving (2 balls): 250 calories, 13 g fat, 7.5 grams fiber, 25 grams carbohydrates, 9 grams protein  
  • Cocoa Almond Popcorn Mix

    This crunchy, sweet, and nutritious snack can be made easily with limited cooking equipment, just a microwave and popcorn machine.

    Yield: 7 - 1 cup servings
    Ingredients: 
    6 cups air popped popcorn (1/3 cup kernels)
    1 cup whole almonds
    1 Tbsp butter or coconut oil 
    1/3 cup honey
    2 tbsp cocoa powder
    ½ tsp vanilla
    ½ tsp salt 
    Directions:
    • Combine the popcorn and almonds in a large bowl.
    • In microwave safe bowl, combine butter, honey, cocoa powder, vanilla, and sea salt. Microwave on high for 1 minutes, stirring every 30 seconds. 
    • Pour popcorn and almonds into liquid mixture and mix well to coat. Cool and serve. 


      Nutrition Information per Serving: 275 calories, 18 grams fat, 5 grams fiber, 8 gram protein, 11% DV iron
  • Greek Pizza Sandwich

    This is a very versatile sandwich that can be vegetarian. It only takes 5 minutes to prep, is a healthy lunch, and is dorm-friendly! Remember you can switch it up with any ingredients you like.

    Yield: 6 Pita Sandwiches
    Ingredient:
    1 7 oz container hummus
    1 package whole wheat pita bread
    1 bag baby spinach, rinsed
    1 can olives
    1 4 oz package feta cheese
    Directions:
    Spread 2 Tablespoons of hummus onto a single pita bread. Layer with a generous handful of baby spinach and sprinkle with olives. Top with 1-2 Tablespoons feta cheese.

  • Easy Pineapple Stir Fry

    An easy to make one-wok wonder that combines fruit, vegetables, and protein.

    Yield: 4 servings
    Ingredients:
    1 Tablespoon Olive Oil
    1 Large Bag Frozen Stir Fry Vegetable Mix
    1 1/2 lbs. chicken breasts, sliced into 1/2 inch strips
    1/4 cup low-sodium teriyaki sauce
    1 can pineapple tidbits, drained
    Directions:
    • Heat oil in a wok or large skillet on medium heat.
    • Cook chicken thoroughly, making sure to flip and cook all sides until juices run clear
    • Add in Stir fry vegetable mix, as well as pineapple tidbits and stir to blend
    • Add in low-sodium teriyaki sauce and stir until heated, serve with rice or noodles.

  • Green Citrus Smoothie

    This refreshing beverage provides 3 fruit servings, 1/2 vegetable serving, and 1/2 dairy serving. With 9 grams of protein, 3 grams fiber, and 250 calories, this is a tasty snack or small meal.


    Yield: Single 2 cup Serving
    Ingredients:
    1 cup orange juice
    1 small banana
    1/2 cup baby spinach, raw
    1/2 cup plain low-fat Greek yogurt
    1/4 cup ice

    Directions: Blend all ingredients in a blender and serve immediately.

  • Chocolate Banana Protein Shake

    This frosty chocolate shake provides 12 grams protein, 6 grams fiber, and 245 calories, making it an ideal post-workout meal or a quick breakfast option.

    Yield: Single 2 Cups Serving
    Ingredients:
      1 cup chocolate soy or almond milk
      1 small banana
      1/4 cup plain low-fat Greek yogurt
      1/4 cup ice

    Directions: Blend all ingredients in a blender and serve immediately.

  • Berry Dairy Smoothie

    An antioxidant-rich blend of frozen berries, milk, and greek yogurt providing 16 grams protein, 250 calories, and 6 grams fiber.

    Yield: Single 2 cup serving
    Ingredients:
    1 cup low-fat milk
    1/2 small banana
    1/2 cup frozen berries
    1/2 cup low-fat Greek yogurt
    1/4 cup ice

    Directions: Blend all ingredients in a blender and serve immediately.

  • Make-Ahead Breakfast Burritos

    Quick vegetarian breakfast burritos are an easy alternative to cereal every morning. These take roughly 40 minutes to prepare a large batch. Reheat frozen burritos in the microwave for 1-2 minutes for a quick and savory breakfast on the go. Add cooked meat or tofu to the salsa/egg mixture for added protein.
     
    Yield: 24 breakfast burritos

    Ingredients:

    12   Eggs
    2     Tablespoons olive oil
    1     Package Frozen Potatoes O'Brien
    1     Onion, chopped
    1/2  Cup Salsa
    2     Cups Fresh Spinach
    2     Cups Shredded Cheese
    24   8 inch flour or whole wheat tortillas

    Directions:
    1. In large skillet, heat oil. Cook the package of potatoes O’Brien and onion until heated. Set mixture aside.
    2.  Beat eggs in large bowl and add to skillet. Cook eggs, stirring frequently, until scrambled and set.
    3. Add salsa to egg mixture, stirring carefully.
    4.  Warm tortillas as directed on package. Place about 1/2 cup egg mixture onto each tortilla and sprinkle with 1 T. cheese and a pinch of spinach leaves.
    5. To form burritos, fold ends inward and roll up. Roll the burrito in parchment paper to secure. Wrap burritos in aluminum foil and store in the freezer. For an easy breakfast, remove foil, heat, & enjoy!
     
  • Confetti Couscous

    A big salad bowl, some tasty vegetables, and a hot water kettle are all you need. This recipe is a delicious meal that can be made in quantities and kept in the fridge for a quick lunch or dinner. Add chicken or beans for some added protein for a complete meal.

    Yield: 2 1/2 cups

    Ingredients:
    1     cup water
    1     cup dried couscous
    1/2  cup chopped bell pepper
    1/4  cup chopped green onion
    1/4  cup cherry tomatoes
    4 oz can diced olives
    2 Tablespoons olive oil or favorite oil-based salad dressing

    Directions:

    1. In a large bowl, pour 1 cup boiling water over couscous and cover the bowl with saran wrap for approximately 5-10 minutes. Fluff with a  fork to separate grains.
    2. Add vegetables and olive oil and stir to combine.
  • Omelet in a Cup

    A 5-minute recipe that includes many household staples! Find your favorite microwave-safe mug and enjoy breakfast in minutes.

    Yield: 1 personal omelet

    Ingredients:
    1/4 cup chopped bell pepper
    2 Tablespoons chopped onion
    2 large eggs, scrambled
    1 Tablespoon water
    2 Slices ham, diced
    2 Tablespoons shredded cheese

    Directions:

    1. Spray a large microwave-safe mug with nonstick spray. Add vegetables and microwave until softened, 1 - 2 minutes.
    2. Blot any excess liquid from vegetables. Add scrambled eggs and microwave for 30-45 seconds.
    3. Add ham and cheese and lightly stir. Microwave until scramble is just set, an additional 45 - 60 seconds. Let cool slightly before eating.