All posts by jen5005

Healthy Recipes: Turkey and Squash Soup

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Get in the Thanksgiving mood with this Turkey and Squash Soup!  Whether you’re looking for a turkey recipe to celebrate Thanksgiving in your own way or searching for a way to use up leftover turkey, this soup is a nutritious and delicious recipe to add to your favorites list. For vegetables, this recipe also contains squash, corn, and even leeks, which are rich in vitamin K.turkey and squash soup

Ready to give it a shot?  We’d love to see your finished product.  Upload a picture of your soup on Twitter or Instagram, and the best shot will become our new image for the blog! Use #healthypsu to enter.

Serves 6

 Ingredients:

  • 2 teaspoons canola oil
  • 2 leeks, trimmed and chopped
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth
  • 1 1/2 pounds summer squash (1 small to medium), peeled, seeded and cut into 1” cubes
  • 2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
  • 1 1/2 teaspoons ground cumin
  • 1 pound turkey cutlets, cut into 1/2 x 2” strips
  • 2 cups fresh corn kernels
  • 2 tablespoons lime juice
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste

Preparation:

  1. Heat oil in a Dutch oven or large pot over medium-high heat.
  2. Add leeks and bell pepper. Cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring for 1 minute more.
  3. Stir in broth, squash, thyme and cumin; cover and bring to a boil.
  4. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
  5. Add turkey and corn; return to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.

Did you try this recipe? Comment with any tips you may have for fellow cooks!

Healthy Side: Summer Salad Recipe

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It may be getting colder outside, but you can still reminisce about the summertime with this salad recipe.

You will make your own dressing with olive oil, which contains a mix of antiox

summersalad

idants that can lower your “bad” cholesterol (LDL) without affecting your “good” cholesterol (HDL). Make sure you buy extra-virgin olive oil instead of light olive oil, which is usually more processed.

Serves 4-6

Ingredients:

  • 5 medium or large ripe tomatoes cut into wedges or 1 pint of cherry tomatoes cut in half
  • 1/2 cucumber, cut in half lengthwise, seeded if desired, then sliced and halved
  • Salt and black pepper to taste
  • 2 tablespoons red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1/2 cup crumbled feta cheese
  • 1 to 2 tablespoons fresh mint, chopped

Preparation:

  1. Toss together the tomatoes, cucumber, salt, pepper, vinegar and olive oil.
  2. Add the feta cheese and mint and toss again.
  3. Taste, adjust the seasonings as desired, and serve.

Healthy Dessert Recipe: Frozen Fruit Cups

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If you enjoy frozen desserts, you’ll want to make room in your freezer for this recipe. With three types of fruits and non-fat yogurt, it not only tastes great but also helps you to get your recommended fruits and dairy for the day.

Not only is yogurt an excellent source of protein and other essential nutrients like calcium, potassium, and magnesium, it also contains bacteria that’s good for your health, according to the American Society for Nutrition.

Frozen Fruit Cups

Serves 18

Ingredients:

  • 3 bananas, mashedstrawberries
  • 24 oz. non-fat strawberry or plain yogurt
  • 12 large strawberries, sliced
  • 1 can (8 oz.) crushed pineapple, undrained

Preparation:

  1. Line muffin tin(s) with 18 paper baking cups.
  2. In a large bowl, mix mashed bananas, yogurt, strawberries, and pineapple.
  3. Spoon into muffin tins and freeze at least 3 hours or until firm.
  4. Remove frozen cups and store in a plastic bag in the freezer.
  5. Before serving, remove paper cups.  These are also great to throw into a fast smoothie.  Just add water or milk and blend them in your blender for a fast smoothie.

Another great thing about this recipe is you can use whatever fruits you like! What ingredients did you use?

Snap a pic and tag #healthypsu on Instagram or Twitter for your shot at becoming the featured image on the blog.

Healthy Recipe: Corn and Black Bean Burritos

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Did you know that a high-fiber diet may help reduce the risk of obesity, heart disease, and diabetes?  Women should try to eat at least 21 to 25 grams of fiber a day and men should aim for 30 to 38 grams a day.

Black beans are an excellent source of fiber, so this recipe will help you and 11 of your friends reach that total.

Corn and Black Bean Burritos burrito

Serves 12

Ingredients:

  • 1/4 cup scallions (green onions), sliced into 1/4” pieces, including green tops
  • 1/4 cup celery, finely diced
  • 1 1/4 cups fresh corn kernels
  • 1/2 ripe avocado, peeled and diced
  • 2 tablespoons fresh cilantro, chopped
  • 1 can (15.5 oz.) black beans, drained and rinsed
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 1/4 cup salsa or taco sauce (choose the option with the least sodium)
  • 12 whole-wheat tortillas (9”)

Preparation:

  1. Preheat oven to 350 degrees F.
  2. Combine scallions, celery and corn in a small saucepan. Add just enough water to cover.
  3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 mins. until vegetables soften. Drain vegetables. Set aside to cool.
  4. Combine avocado, cilantro and beans in a large mixing bowl. Add cheese and salsa and mix.
  5. When corn mixture has cooled slightly, add to avocado mixture.
  6. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
  7. Repeat with the remaining tortillas.
  8. When all tortillas are wrapped, place in a baking pan and bake for 5 minutes, until burritos are warm and cheese is melted.

Take a picture of your burrito fiesta and upload it to Instagram or Twitter with the hashtag #healthypsu. Your photo could be the featured image!

Making your kitchen more energy efficient and eco-friendly

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As busy college students, kitchen appliances can be great timesavers for preparing meals and snacks. However, did you know that how you use appliances can greatly affect your energy usage, electricity bill, and the environment?

Energy production and use contribute greatly to air pollution, which can lead to health issues such as respiratory infection and even lung cancer. Some other negative impacts of energy waste include climate change and destruction of our environment, which both have great implications for our daily lives.

Follow these tips when using kitchen appliances to help make our planet (and your wallet) greener!

1. Unplug any appliance that is not in use to reduce the use of standby power. Even though devices may only use a little bit of energy, over time, the energy wasted can add up.
Outlet with plug
2. The refrigerator is the largest consumer of energy in most people’s kitchens. To reduce energy consumption, don’t leave the fridge door open for too long and cover any food you put in the fridge so moisture does not escape and result in more work for the fridge compressor.   (It’s a bad idea to leave the door open like this.)

refrigerator with door cracked open

3. When cooking small meals, use a toaster oven to save up to half the energy a full-sized oven would use.

toaster oven

4. When using a full sized oven, resist the urge to open the oven door, which can lead to a temperature drop of 25 degrees. Instead, use a timer or oven light to check whether or not food is ready.

iphone in hand

5. Match the size of the heating source and your pan/pot while cooking to avoid heat loss. The use of a six-inch pan on an eight-inch stove can result in a 40% energy loss.

pot on stove

We are all responsible for making this world a better/greener place to live, and the kitchen is a good place to start making that happen!

 

About the Blogger:

6

Tim is a junior majoring in Health Policy and Administration.

He is a member of the green health team in HealthWorks, a peer health education program within University Health Services.

Healthy Recipe: Yogurt Parfait with Apples & Cranberries

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Get in touch with your creative side in the kitchen! Parfaits are a great way to enjoy dairy, grains, and fruit all in one delectable cup.

This particular parfait contains apples and cranberries. Both  are good sources of Vitamin C, which helps to heal wounds and cuts and keeps teeth and gums healthy. You can find the nutritional information for other fruits and vegetables here.

Yogurt Parfait with Apples & Cranberriesfruit parfait

Serves 1

Ingredients:

  • 1/4 cup unsweetened applesauce
  • Dash cinnamon
  • Dash ground nutmeg
  • 1/4 cup granola
  • 1 container (6 oz.) low fat vanilla yogurt
  • 1 tablespoon dried cranberries

Preparation:

  1. In a small bowl, combine applesauce, cinnamon and nutmeg.
  2. Place half the granola into a serving cup.
  3. Layer with yogurt, applesauce and dried cranberries.
  4. Sprinkle with remaining granola and enjoy.

Did you try using other ingredients? Comment and share your experience with fellow healthy cooks.

Upload your masterpiece on Instagram or Twitter with the hashtag #healthypsu. Your photo could be featured here!

Healthy Recipe: Pesto Pasta with Chicken

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Pasta is one of the easiest foods to make and always tastes great.  Grains are an essential part of a healthy diet and have been linked to a lower risk of heart disease, diabetes, certain cancers, and other health problems.

The 2010 Dietary Guidelines for Americans recommends that at least half of the grains eaten in a day should be whole grains because they are the healthiest kinds of grains. This recipe uses whole wheat pasta, which can be found at almost any grocery store.

Pesto Pasta with Chicken

pesto chickenServes 8

Ingredients:

  • 1 (16 ounce) package whole wheat rotini pasta
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, cut into bite-size pieces
  • Crushed red pepper flakes to taste
  • 1 cup grape tomatoes, cut into halves
  • 1/2 cup pesto sauce

Preparation:

  1. Bring a large pot of slightly salted water to a boil. Add pasta and cook for 7 to 9 minutes or until al dente; drain.
  2. Heat oil in a large skillet over medium heat. Sauté garlic until tender, then stir in chicken. Season with red pepper flakes. Cook until chicken is golden, and cooked through.
  3. In a large bowl, combine pasta, chicken, grape tomatoes, and pesto. Toss to coat evenly.

To show off your creation, take a picture and upload it to Instagram or Twitter with the hashtag #healthypsu. Your picture could become the featured image!

samantha schwartz

About the Blogger

Samantha Schwartz is a Penn State senior studying public relations. She is interning atPenn State University Health Services, assisting with the Healthy Penn State initiative.

Healthy Side Dish Recipe: Roasted Potatoes with Garlic and Herbs

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Many people think that brightly colored fruits and vegetables or dark, leafy green have the most nutritional value.  However, the Mayo Clinic advises that potatoes are more than just a carbohydrate: they’re a good source of vitamin C, vitamin B-6 and potassium. In fact, if you eat them with their skins, you nearly double the amount of fiber.

So take a shot at this easy, filling side dish. You can learn more about the nutritional information of this side dish here.

Roasted Potatoes with Garlic and Herbspotatoes recipe

Serves 6

Ingredients:

  • 1 pound small (2”) white or red potatoes
  • 10 cloves garlic
  • 1 tablespoon olive oil
  • 1 teaspoon fresh rosemary, chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon butter
  • 2 tablespoons fresh parsley, chopped
  • Cooking spray

 

Preparation:

1. Preheat oven to 400 degrees F. Lightly coat a large baking dish with cooking spray.

2. In a large mixing bowl, add the whole potatoes, garlic, olive oil, rosemary, salt and pepper. Mix thoroughly (hands work best) until the potatoes are coated evenly with the oil and spices.

3. Arrange the potatoes in a single layer in the prepared baking dish. Cover with a lid or aluminum foil and bake for 25 minutes.

4. Remove the lid or foil. Turn potatoes and bake uncovered until the potatoes are soft and slightly browned, about 25 minutes.

5. Transfer to a serving bowl and mix with butter. Sprinkle with parsley and serve.

Ready to cook? Snap a pic of the finished product and upload it to Instagram with the hashtag #healthypsu.  Your photo could be shown here!

Easy Recipe: Broccoli Cheddar Bake

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Need a side dish for tonight’s dinner? Adapted from The Mayo Clinic, this broccoli cheddar bake recipe will help to satisfy your dairy and vegetable requirements for the day.

Broccoli is a great non-dairy source of calcium, which supports strong bones and teeth and helps to support muscle and nerve function, according to the Centers for Disease Control & Prevention.

Broccoli Cheddar Bakebroccolli cheddar casserole

Serves 6

Ingredients:

  • 4 cups fresh broccoli, chopped
  • 1/2 cup onion, finely chopped
  • 2 tablespoons water
  • 1 1/2 cups egg substitute
  • 1 cup skim milk
  • 1 cup shredded low-fat cheddar cheese
  • 1/2 teaspoon ground black pepper
  • Cooking spray

Preparation:

1. Preheat the oven to 350 degrees F. Lightly coat a baking dish with cooking spray.

2. In a nonstick skillet, combine the broccoli, onion and water. Sauté over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

3. In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.

4. Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1” of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes.

5. Remove from the oven and top with the remaining 1/4 cup shredded cheese. Let stand about 10 minutes before serving.

Did you try this recipe? Upload a picture of your creation onto Instagram or Twitter with the hashtag #HealthyPSU for a chance to be the featured image for the recipe.

Comment below with cooking tips for this dish!

Healthy Snack Recipe: Fudgy Fruit

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Are you looking for a healthier dessert option?  This fudgy fruit recipe is a great way to satisfy your sweet tooth while incorporating fruit into your diet.

The chocolate in this recipe also has its own set of health benefits.  Check out the heart-healthy effects of chocolate here.  Cocoa, the main ingredient in dark chocolate, does contain flavanols, which have antioxidant effects that can help to fight heart disease, to lower blood pressure and to improve vascular function. fudgy-fruit

Try this recipe and you’ll end up with a healthy snack that looks just as beautiful as it tastes.

Fudgy Fruit

Serves 4

Ingredients:

2 tablespoons chocolate chips

2 large bananas, peeled and cut into quarters

8 large strawberries

1/4 cup peanuts, chopped

Preparation:

1. Place chocolate chips in a small microwave safe bowl. Heat on high for 10 seconds and stir. Repeat until chocolate is melted, about 30 seconds.

2. Cover a small tray with waxed paper.

3. Dip fruit in the bowl until fruit is completely covered. Place fruit on waxed paper. Pro Tip: Use a skewer to dip the fruit so you don’t lose them in the chocolate bowl!

4. Sprinkle the fruit with chopped peanuts.

5. Cover the fruit and place in the refrigerator for 10 minutes or until the chocolate hardens. Serve chilled.

Strawberries and bananas aren’t the only food you can chocolate-dip. What other health foods can you modify with chocolate? Leave a comment below!

Don’t forget to upload your fudgy fruit on Instagram with the hashtag #HealthyPSU for a chance to be the featured image for this recipe.