All posts by jen5005

How to Make Vegetable Salsa

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Our latest cooking video shows you how to make a healthy batch of salsa with whole wheat pita chips.  Salsa is a great dip option because it’s packed with vegetables.  Choose a salsa like this that’s fresh over creamy dips for a healthier option.

For more cooking videos like this, visit our Healthy Recipes for College page.

 

 

How to Cook Healthier in College | Easy Instructional Cooking Videos

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We’re kicking off a series of videos to make your cooking an easier and more enjoyable experience. Watch as some of our HealthWorks volunteers walk you through recipes step-by-step.

First up, let’s cover the classic grilled cheese sandwich.   We’re also adding some tomatoes, but feel free to add whichever vegetable you most enjoy.

If you make this recipe, we’d love to see the finished product! Upload it to Instagram or Twitter and tag it as #healthypsu

Click here to watch our other healthy recipe cooking videos.

How To Video: Making Pasta with Vegetables

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Making pasta is a quick and easy dinner option, but how can you make it healthier?  Try this recipe that includes whole-grain pasta and vegetables to make your meal more complete.  We used cherry tomatoes, yellow squash, and a green pepper, but feel free to include your favorite vegetables, like broccoli, cauliflower, or onions.

Click here to watch our other healthy recipe cooking videos.

 

 

 

Healthy Dinner Recipe: Pasta with Collard Greens

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Collard greens are a great way to work calcium into your diet without eating dairy. Try this pasta dish for a well-balanced meal.

For the healthiest version of this recipe, use whole wheat pasta. According to the United States Department of Agriculture (USDA), half of your grains should be whole grains.

Serves 4pasta with collard greens recipe

Ingredients:

  • 1 bunch collard greens, stemmed and washed
  • 2 tablespoons extra virgin olive oil
  • 1 medium red onion, cut in half lengthwise, then sliced across the grain
  • Salt to taste
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 cloves garlic, minced
  • Ground black pepper
  • 8-12 oz. pasta, whole wheat
  • 1/2 cup cooking water from the pasta
  • 1-2 oz. Parmesan cheese

Preparation:

  1. Bring a large pot of water to a boil, salt generously and add the collard greens. Blanch for 2 minutes, then using a slotted spoon, transfer to a bowl of cold water and drain. Squeeze out excess water and cut crosswise into thin ribbons.
  2. In a large lidded frying pan, heat the olive oil over medium heat and add the onion. Cook, stirring often, until tender and translucent, about 5 minutes. Add a pinch of salt, red pepper and garlic. Cook, stirring, until the garlic is fragrant, about 1 minute, and add the collard greens and salt and pepper to taste. When the greens begin to sizzle, turn the heat to low and cover, simmering for 5 minutes. Add 1/2 cup water, cover and continue to simmer for another 5 to 10 minutes, stirring often, until the greens are tender. Taste and adjust seasonings.
  3. Meanwhile, cook the pasta. Bring the water in the pot back to a boil and add the pasta. Cook al dente, following the timing instructions on the package.
  4. Before draining the pasta, ladle 1/2 cup of the cooking water from the pot into the frying pan with the collard greens and onions. Drain the pasta and toss with the greens. Serve, topping each serving with Parmesan to taste.

Post a picture to Twitter or Instagram and hashtag #healthypsu. Your picture could be selected to be featured on our website!

 

Blueberry Muffin Recipe

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We have all heard that breakfast is the most important meal of the day, but do we know why? Starting off the day with a healthy breakfast helps you to meet your daily nutrient requirements, have better concentration and productivity throughout the morning, and have lower cholesterol.

This recipe hits three out of the four basics of a healthy breakfast, according to Mayo Clinic. It has whole grains, low-fat dairy, and fruit.

Serves 18

blueberry muffin recipe

Ingredients:

  • 1 cup whole wheat or all-purpose flour
  • 1 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon orange zest
  • 2 cups fresh blueberries
  • 2 large eggs
  • 1 1/4 cups low-fat (1%) buttermilk
  • 1/2 cup brown sugar
  • 6 tablespoons canola oil
  • 1 tablespoon orange juice
  • 1/2 teaspoon vanilla

Preparation:

  1. Place oven rack in the top third of the oven. Preheat the oven to 400 degrees F. Line muffin tins with 18 paper baking cups.
  2. In a large mixing bowl, combine the flours, baking powder, baking soda, salt and orange zest. Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter versus falling to the bottom.
  3. In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice and vanilla. Don’t be concerned if the mixture looks curdled or lumpy.
  4. Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated. The mixture will be slightly lumpy; don’t over mix. Divide the batter among the 18 prepared muffin cups.
  5. Bake 12 to 14 minutes, until the muffins are golden brown around the edges.

Share a photo of your muffins with Twitter and Instagram. Make sure to tag #healthypsu and your picture could be shown on our blog!

Healthy Recipes: Roasted Butternut Squash and Walnut Orzo

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Butternut squash’s beautiful orange color contributes to its wide variety of vitamins and minerals, including Vitamins A and C, beta carotene, potassium, and soluble fiber. Vitamin A and C help to protect your body from free radicals and reduce inflammation. 

Serves 6

Ingredients:roasted squash recipe

  • 1 medium butternut squash, peeled and cut into 1/2” cubes (about 3 cups)
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon each dried sage and dried thyme
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon salt
  • 1/2 cup walnuts, chopped
  • 1 cup orzo pasta
  • 1 cup shredded Parmesan cheese
  • Cooking spray

Preparation:

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil and coat with cooking spray.
  2. In a large bowl, combine squash, olive oil, garlic, sage, thyme, red pepper and salt. Mix well.
  3. Spread squash mixture on prepared pan. Bake 12 minutes. Stir. Add walnuts; bake additional 5-8 minutes until squash is tender and walnuts are lightly toasted.
  4. While squash is baking, cook orzo according to package directions. Drain, reserving 1/4 cup of the cooking water.
  5. In a large bowl, combine hot orzo and squash mixture. Stir in Parmesan cheese. Add some of the reserved pasta cooking water if needed to moisten. Serve immediately.

How did yours turn out? Leave a comment about your cooking experience! Also, share a photo on Twitter or Instagram with the hashtag #healthypsu.

Bad-To-The-Bone: A Guide to Reducing Food Waste

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Those lingering leftovers.

You know what I’m talking about. Not that better-the-next-day soup or marinated chicken you gobble up after a day or two in the fridge. Not the mouth-watering half-portion of dinner you saved from the restaurant last night. I’m talking about those things that just sit…and sit…and sit. After using them once or twice, they just don’t look so appetizing anymore. I’ll eat that tomorrow, you think, with my lunch perhaps. But by the time you pull them out of the fridge two weeks later, they’re as unidentifiable as your high school cafeteria’s meatloaf.

If this sounds familiar to you, you’re not the only one. According to the United States Environmental Protection Agency, Americans dumped 36 million tons of food into landfills…in 2011 alone!

How can you prevent your fridge from becoming a mold-cultivating-experiment? It’s actually quite simple. By utilizing some of the steps below, you can be well on your way to saving money and saving the Earth!

1. REDUCE.

  • To avoid the rotting leftovers dilemma in the first place, consider buying food in smaller increments. For instance, if your schedule allows it, go grocery shopping twice a week instead of once a week.
  • Make a list of items that you need before you go to the grocery store. This way, you’ll be less tempted to buy things that you know you don’t need. Plus, you’ll end up saving shelf space and money.old banana

2. REUSE.

  • So, the oranges in your fruit bowl are getting a little old. The peels are a little bruised, and the fruit itself is feeling a bit squishy. Instead of throwing them away, consider using the zest to flavor tea or meats! You can even turn the peel itself into a delectable candy using not much more than sugar and spices.
  • Have a brown banana on your hands? Don’t toss it! Brown bananas often work best for banana bread or smoothies. Try this healthy banana bread recipe from Mayo Clinic.
  • Ever buy a ton of hot dog rolls for a BBQ and end up with what seems like more than you started with? Instead of eating hot dogs every meal for a week or tossing the rolls to the birds, try making homemade croutons or bread pudding!
  • Get creative with your leftovers. For example, use baked chicken from the night before in a sandwich or on top of a salad the next day! The possibilities are endless.

3. RECYCLE.

  • If you’ve got canned goods collecting cobwebs, the coolest thing to do is to donate them to the State College Area Food Bank! Also, keep your eyes open for food drives hosted by campus organizations or local businesses.
  • Still seem to have cans of baked beans and boxes of cereal bars lying around your dorm room? When all else fails, get your floor or friends together for a prepared food potluck. Trade for items you know you’ll eat a lot faster than that can of lima beans your mom just sent you.

Give a few of these tips a try, and you’ll be well on your way to being more sustainable (and creative!) in the kitchen. Do you have any other ideas about how to reduce food waste? Are you currently using any techniques that really work? If so, let us know by commenting below!

blogger

About the Blogger:

Brittany is a senior majoring in Biobehavioral Health. She is a member of the Green Health team in HealthWorks, a peer health education program within University Health Services. In her free time, she enjoys dumpster diving and long-distance running.

Healthy Snack: Tuna Salad on Celery Sticks

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Celery can be a great alternative for chips when eating dip, but that’s not all.  Instead of a tuna salad sandwich, swap out your bread for celery to incorporate more vegetables in your daily diet.

This recipe, created by a HealthWorks student, includes carrots, red onions, and celery, of course. Vegetables like carrots are an excellent source of Vitamin A, which helps to keep your eyes healthy.

Serves 3-4tuna salad on celery

Ingredients:

  • 1 can (6 oz.) Albacore tuna, rinsed and drained
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons red onion, chopped
  • 1/4 cup shredded carrots
  • 1/4 cup grapes, halved
  • 2 tablespoons fat-free plain yogurt
  • Pinch of black pepper
  • 7 celery ribs, rinsed and ends trimmed

Preparation:

  1. Place tuna in a small bowl and use a fork to break the tuna apart.
  2. Add the vinegar, red onion, carrots, grapes, yogurt and pepper. Mix well with spoon.
  3. Spoon tuna salad into the center of each celery rib. Enjoy right away or store in an airtight container and refrigerate for later.

 

Did you get crafty in the kitchen? Take a photo on Twitter or Instagram with the hashtag #healthypsu so we can share your creation on our blog.

Healthy Side Dishes: Cauliflower Mashed “Potatoes”

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Did you know cauliflower is packed with antioxidants? Research suggests cruciferous vegetables, like cauliflower, can prevent prostate, colorectal, and lung cancers.

Swap out potatoes in favor of this vegetable side. You’ll be surprised by how close it tastes to true mashed potatoes. cauliflower mashed potatoes recipe

Serves 4

Ingredients:

  • 1 head cauliflower
  • 1 clove garlic
  • 1 leek, white part only, split in 4 pieces
  • 1 tablespoon soft-tub margarine, non-hydrogenated
  • Ground black pepper, to taste

Preparation:

  1. Break cauliflower into small pieces. In a good-sized saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes.
  2. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. Use a food processor, or if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a towel. Add a little hot water if vegetables seem dry.
  3. Stir in margarine and pepper to taste.

 

So, how did they turn out? Tag #healthypsu on Twitter or Instagram with a photo of your Cauliflower Mashed “Potatoes” for a chance to become the featured image on the blog.

Healthy Dessert: Pumpkin Bread Recipe

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While it can be easy to overeat at a Thanksgiving feast, you can still provide a healthy dessert option for your family. When deciding on a dessert to make for Thanksgiving dinner, consider this Pumpkin Bread recipe.

Did you know pumpkins are a great source of vitamin A, which helps support skin health? Don’t forget to show appreciation for your body every day by satisfying the daily recommended values.

Makes 2 loaves (9 x 5”)

Ingredients:easy pumpkin bread recipe

  • 1/2 cup canola oil
  • 1/2 cup unsweetened
  • applesauce
  • 4 eggs
  • 1 can (15 oz.) pumpkin puree
  • 3 cups sugar
  • 2/3 cup water
  • 2 cups flour
  • 2 cups whole wheat flour
  • 1 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 2 teaspoons baking soda
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon allspice
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1 cup walnuts, chopped

Preparation:

  1. Preheat the oven to 375 degrees F.
  2. In a large bowl, beat together the oil, applesauce, eggs, pumpkin puree, sugar and water until well combined.
  3. In another bowl, whisk together the flours, salt, baking powder, baking soda and spices.
  4. Add the wet ingredients to the dry ingredients and mix well. Add the walnuts at the end, making sure to get all the ingredients incorporated from the bottom of the bowl.
  5. Divide the batter equally between two greased 9 x 5” loaf pans.
  6. Bake loaves for 60-80 minutes, until loaves are golden brown and baked through in the center. Let cool for five minutes in the pan then invert onto a cooling rack and cool completely before slicing.

How did your Pumpkin Bread turn out? Share a picture on Twitter or Instagram with the hashtag #healthypsu and your photo could appear on our blog!