Category Archives: Recipes

Browse our collection of healthy recipes for college students.

Vegan Collard Greens

#HealthyPSU, Healthy Eating, Recipes

Author: Bryant Terry

Ingredients

  • 1 tablespoon plus ¼ teaspoon coarse sea salt
  • 1 pound collard greens, cut into bite-size pieces
  • 3 tablespoons extra-virgin olive oil
  • 1 red onion, finely chopped
  • ½ teaspoon minced fresh ginger
  • ¼ teaspoon chili powder
  • 1/8 teaspoon cayenne pepper
  • 2 large cloves garlic, minced
  • 1 cup vegetable stock, homemade or store-bought
  • 1 large red bell pepper, diced
  • 1 jalapeno chile, seeded and minced

Instructions

  1. Put 12 cups of water in a large pot and bring to a boil over high heat. Add 1 tablespoon of the salt, then add the greens and cook uncovered until softened, about 10 minutes.
  2. Drain well, pressing the greens to extract as much liquid as possible. When cool enough to handle, transfer to a cutting board and chop finely.
  3. Warm the oil in a medium sauté pan over medium heat. Add the onion, ginger, chili powder, cayenne, and the remaining 1/4 teaspoon salt. Sauté until the onion is soft and beginning to brown, about 10 minutes. Add the garlic and sauté for 2 minutes.
  4. Stir in the greens and stock and bring to a simmer. Decrease the heat to medium-low, cover, and simmer, stirring occasionally, until the greens are tender, about 40 minutes.
  5. Stir in the bell pepper and jalapeño. Increase the heat to medium-high, cover, and simmer for 2 minutes.

Source: https://www.youtube.com/watch?v=Ntj6f3rvZyk

Vegan Mushroom Jambalaya

#HealthyPSU, Healthy Eating, Recipes

Author: Jenné Claiborne

Ingredients

  • 1 cup uncooked Brown Jasmine Rice
  • 2 tbsp oil
  • ½ yellow onion, diced
  • 2 garlic cloves, minced
  • 3 celery stalks, diced (1 ½ cups)
  • 1 medium green bell pepper, diced
  • 1 (14-ounce) can diced tomatoes
  • 4 cups of mushrooms, I used oyster, shiitake, and shredded king oyster mushrooms
  • 4 cups vegetable stock OR water + 1 ½ tsp vegan bouillon paste
  • 3 bay leaves
  • 1 tablespoon creole seasoning
  • 2 teaspoons vegan Worcestershire sauce
  • 2-3 vegan sausages, sliced
  • 1 teaspoon Louisiana Hot Sauce
  • Salt
  • ¼ cup fresh parsley, chopped (for garnish)

Instructions

  1. Preheat a large Dutch oven or heavy-bottomed pot over medium heat. Add oil, followed by onion, garlic, celery, and bell pepper.
  2. Sauté until onion is translucent, about 3 minutes, then add tomatoes and mushrooms. Cook mushrooms for about 7 minutes, or until they begin to soften.
  3. Add the rice, vegetable stock, bay leaves, and 1 teaspoon pepper. Stir well.
  4. Cook with lid ajar for 25 minutes, or until rice is almost tender.
  5. Add creole seasoning, Worcestershire sauce, and hot sauce. Continue to cook until rice is tender, about 15 minutes longer. Taste for seasoning and add more salt and pepper if desired.
  6. Pan-fry the vegan sausage slices, then stir them into the jambalaya.
  7. Serve topped with fresh parsley and hot sauce.

Source: https://sweetpotatosoul.com/2020/09/vegan-mushroom-jambalaya.html

Fuel Your Workout

#HealthyPSU, Exercise, Fitness, Healthy Eating, Recipes,

Working out is important to your physical and mental health. You might have questions about what to eat before and after workouts. I have done some research on the topic and want to share my findings with you.  Eating a snack before working out in the morning will provide a boost of energy because your body has been fasting during the night.  Eating a snack before working out in the late afternoon will also provide much needed energy given that you probably eat lunch several hours earlier.  Experts in the field recommend that you eat something within one hour after working out to maximize recovery, if you are not planning to eat a regular meal. Below are some examples of balanced snacks and meals that will help fuel your body.

The type of food you should eat before a workout depends on the type of activity that you have planned. For strength training, aim for a snack rich in protein. This may include 6 ounces low fat Greek yogurt and ¼ cup of almonds, string cheese or an energy bar with 8 or more grams of protein (1). For a cardio workout, complex carbohydrates are a great energy source. Examples include a small box of raisins (2 tablespoons), a small banana, or one slice of whole wheat bread with a thin layer of peanut butter. Try eating these foods 30-60 minutes before working out to allow time for digestion.

If you exercise immediately before a meal like breakfast or lunch, then skip the post-workout snack and fuel your body with a healthy meal that contains quality carbohydrates and protein. Base your meal on the MyPlate guidelines to ensure that it is balanced and contains each food group (3). One example of a well-balanced meal is hard cooked eggs with a slice of whole grain toast and 100% fruit juice or oatmeal with berries and milk (2). If you workout later in the morning, try having a grilled chicken salad (with vegetables, nuts, quinoa and fruit such as apples or cranberries to provide a well-rounded meal with protein, fats, and carbohydrates) or turkey sub with whole wheat bread and a side of veggies for lunch.

If you do not have a meal planned close to your workout, plan to have a snack to replenish carbohydrate stores and repair muscles.  Examples of great post workout snacks include: one tablespoon of nut butter on apple slices, 6-8 ounces of low fat chocolate milk or a string cheese with a few whole grain crackers.

Remember to hydrate and rehydrate! The American College of Sports Medicine recommends drinking 16-20 ounces of water at least 4 hours before working out and another 8-12 ounces 10 or 15 minutes after working out (4). Sip 3 to 8 ounces of water every 15 minutes during any work out that is less than 1 hour (1). Keep your body properly hydrated and fueled to get the best workout possible. We hope you have a fulfilling workout!

Written by HealthWorks member, Valerie Snell

  1. Wolfram, Taylor. “How to Fuel Your Workout”. Eat Right. Academy of Nutrition and Dietetics, 10 Jul. 2018, https://www.eatright.org/fitness/exercise/exercise-nutrition/how-to-fuel-your-workout
  2. Rosenbloom, Christine. “3 Easy Tips for Fueling Your Workout without Overdoing It.” Eat Right. Academy of Nutrition and Dietetics., 19 Oct. 2016, eatright.org/fitness/sports-and-performance/fueling-your-workout/3-easy-tips-for-fueling-your-workout-without-overdoing-it.
  3. https://www.choosemyplate.gov/
  4. Michael N. Sawka, FACSM (chair); Louise M. Burke, FACSM, E. Randy Eichner, FACSM, Ronald J. Maughan, FACSM, Scott J. Montain, FACSM, Nina S. Stachenfeld, FACSM. American College of Sports Medicine Exercise and Fluid Replacement Position Stand

Tofu Scramble

#HealthyPSU, 9 Dimensions of Wellness, Cooking Videos, Healthy Eating, Recipes

A protein-packed meal that you can eat for breakfast, lunch, or dinner!

Recipe By: Emily Pia, HealthWorks Peer Educator

Ingredients:

  • ½ block firm tofu​
  • 1 Tbsp olive oil​
  • Chopped vegetables of choice (we recommend zucchini, peppers, broccoli, onions, mushrooms and tomatoes)​
  • ½ tsp minced garlic​
  • ½ avocado​
  • Salt, to taste​
  • ¼ tsp smoked paprika ​
  • ¼ tso chili powder​
  • Hot sauce or sriracha, if desired

Directions:

  1. Drizzle olive oil and add garlic to a pan over medium heat on your stovetop.​
  2. Add chopped vegetables.​
  3. Squeeze tofu in your hands over the sink to reduce water content.​
  4. Crumble into the pan.​
  5. Add salt, paprika and chili powder to season and cook for 3 min.​
  6. Serve with avocado and hot sauce/sriracha.