Category Archives: Recipes

Browse our collection of healthy recipes for college students.

Peanut Butter Banana Overnight Oats

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A simple, delicious breakfast to go!

Recipe By: Emily Meyer, HealthWorks Peer Educator

Ingredients:​

  • ¾ c old fashioned oats​
  • ¾ c milk (any kind!)​
  • ½ banana, sliced​
  • 1 Tbsp peanut butter​
  • 2 tsp brown sugar​
  • 2 tsp ground flaxseed (optional)

Directions:​

  1. Slice up banana.​
  2. Put oats, banana, peanut butter, brown sugar and flaxseed in a mason jar or bowl with a lid.​
  3. Pour milk into jar or bowl.​
  4. Put the lid on it and shake it up.​
  5. Place in refrigerator overnight.  Take out and enjoy in the morning!

Healthy Eating Banana French Toast

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Have overripe bananas? Make french toast! Quick and easy french toast recipe using bananas in place of eggs. Milk alternatives can be used to make this recipe dairy free and vegan friendly as well!

Recipe By: Plentousveg.com

Ingredients:​

  • 1 banana​
  • 1 c of milk (try almond or soy for a lactose-free option)​
  • 2 slices of whole wheat bread​
  • ½ Tbsp cinnamon ​
  • ½ tsp vanilla (optional)​
  • honey or maple syrup (try these natural sweeteners instead of corn syrup based syrups)

Directions:​

  1. With a fork, mash the banana in a bowl. Add in the milk and continue to blend with a fork. ​
  2. Heat a skillet on the stovetop to medium heat. Add a bit of butter or cooking spray to coat the skillet.​
  3. Meanwhile, dip the slices of bread into the banana, milk and cinnamon mixture. Cover completely on both sides. ​
  4. Gently set coated bread into the skillet and cook on both sides until banana mixture is slightly caramelized.​
  5. Serve with toppings of choice! (e.g. peanut butter, fruit, syrup, etc.)

 

 

 

Healthy Eating Pita Pizza

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A fun, easy, and healthy take on an American favorite! Try this quick and simple pizza recipe using pita bread for the crust! Top it with sauce, veggies, cheese and a little Italian seasoning to have a healthy and delicious meal!

Recipe By: Kendra Paro, HealthWorks Peer Educator

Ingredients:​

  • 1 whole wheat pita*​
  • Pizza sauce or thick tomato sauce​
  • Low fat mozzarella cheese​
  • Sliced peppers, mushrooms and onions​
  • Parmesan cheese​

*English muffins work, too!

Directions:​

  1. Turn on broiler in oven (keep oven door cracked).​
  2. Add sauce, cheese, and vegetables to the pita as desired.​
  3. Optional: If you want softer vegetables, sautee them in a pan before topping pizza.​
  4. Broil until cheese melts.​

 

 

 

 

Zucchini, Fennel, and White Bean Pasta

Healthy Eating, Recipes

by Ashley Hassett

Fresh mint and cheese make this healthy pasta dish delicious! Plus it contains almost half the daily recommended value of Vitamin C and Calcium, which is great for protecting the immune system and helping to support strong bone health. Each serving also contains 12g of fiber. Fiber is great for regulating the digestive system and helping to control blood sugar levels. It also helps you feel full longer. Go ahead and dig in!

Makes: 4 servings, about 2 ¼ cup each

Total Time: 40 minutes

Ingredients:

  • 1 large fennel bulb, trimmed
  • 2 medium zucchini
  • 3 tablespoons extra-virgin olive oil, divided
  • 1/4 teaspoon salt
  • 8 ounces (2 cups) whole-wheat penne or similar short pasta
  • 2 cloves garlic, finely chopped
  • 1 cup cooked cannellini beans, plus 1/2 cup bean-cooking liquid, pasta-cooking liquid or water
  • 2 plum tomatoes, diced
  • 3/4 cup crumbled hard, aged goat cheese, or fresh goat cheese
  • 1/4 cup fresh mint leaves
  • Freshly ground pepper to taste

Directions:

  1. Preheat oven to 400°F.
  2. Cut fennel bulb in half lengthwise and then slice lengthwise into 1/2-inch-thick wedges. Quarter zucchini lengthwise. Toss the fennel and zucchini with 1 tablespoon oil and salt. Arrange in a single layer on a large baking sheet. Roast, turning once, until soft and beginning to brown, about 20 minutes.
  3. Meanwhile, bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions.
  4. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Remove from the heat.
  5. When the vegetables are cool enough to handle, coarsely chop. Add the vegetables, beans and bean-cooking liquid (or other liquid) to the pan with the garlic and place over medium-low heat. Drain the pasta and immediately add it to the pan. Toss thoroughly and add tomatoes; toss until just warm. Remove from the heat and stir in cheese and mint. Season with pepper.

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Meatless Monday Recipe: Tex-Mex Stuffed Peppers

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All of the spice and flavor you look for when thinking Mexican for dinner, but completely vegetarian! Simple, fresh and packed with veggies and protein!

Ingredients:

  • 1 bell pepper (red, green, yellow, or orange)
  • ½ tsp olive oil
  • 1/8 sweet onion, minced
  • 1 clove garlic, minced
  • 2 oz pinto beans, drained and rinsed
  • 2 oz diced tomatoes
  • ¼ cup corn (fresh or canned)
  • chili envelope (or dash of chili powder, paprika, black pepper, cayenne pepper)
  • slice of Monterey Jack cheese
  • 1 tsp plain greek yogurt (optional)
  • hot sauce (optional)

Utensils:

  • baking sheet
  • medium skillet
  • spoon
  • fork

Directions:

  1. Preheat oven to 375 °F and spray baking sheet with non-stick cooking spray.
  2. Wash outside of pepper, cut in half and remove seeds.
  3. Chop onion and garlic.
  4. Heat skillet over medium heat; sauté olive oil, onions and garlic for 3 min.
  5. Add beans, tomatoes, corn and spices to skillet.
  6. Spoon the mixture into the bell pepper and cover with cheese.
  7. Bake in oven until cheese melts and pepper begins to brown.
  8. Top with yogurt and hot sauce if desired.

Recipe adapted from http://www.sheknows.com/food-and-recipes/articles/1069671/tex-mex-chili-stuffed-peppers-recipe

Meatless Monday Recipe: Cauliflower and Chickpea Curry

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Ingredients:

  • 1 teaspoon canola oil
  • 2 teaspoons garam masala
  • 1 teaspoon curry powder
  • 1/2 teaspoon turmeric
  • 1 garlic clove, chopped
  • 1 teaspoon fresh ginger, finely chopped or grated
  • 1 small head of cauliflower (about 3 1/2 cups), cut into florets
  • 1 cup low sodium cooked chickpeas (garbanzo beans), rinsed and drained
  • 1 cup low sodium canned crushed tomatoes
  • 1 cup coconut milk
  • salt and pepper to taste
  • chopped cilantro for garnish (optional)

Directions:

  • Heat a skillet over medium high heat.  Add the oil, garam masala, curry powder, and turmeric and stir for about 30 seconds.
  • Add the garlic, ginger, cauliflower, and chickpeas, and stir until the cauliflower and chickpeas are evenly coated with the spices, about 2 minutes.
  • Add the crushed tomatoes, coconut milk, salt and pepper, and reduce heat to low and simmer for about 25 minutes, stirring occasionally.
  • Garnish with fresh chopped cilantro.  Serve with whole grain naan or pita bread, or over a bed of brown rice.

Recipe adapted from http://www.simplyrecipes.com/recipes/cauliflower_chickpea_curry/

Healthy Superbowl Party Recipes: Corn and Black Bean Salsa

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Next up in our series of healthy Superbowl party dishes is our recipe for Black Bean and Corn Salsa.  Not only is this recipe delicious, it’s easy to make – no kitchen appliances needed.  Make it fresh right before your guests come or let it sit in the fblack bean and corn salsaridge for an hour so it can absorb its flavors.

 Black Bean and Corn Salsa (Adapted from AllRecipes.com).

Ingredients:

1 (15 ounce) can yellow corn, drained

1 (15 ounce) can white corn, drained

2 (15 ounce) cans black beans, drained and rinsed

4 roma tomatoes, chopped

5 green onions, finely sliced

1 small red onion, finely chopped

1 red bell pepper, seeded and chopped

1 tablespoon minced garlic

1/4 cup lime juice

1 avocado – peeled, pitted, and diced

2 tbsp olive oil

Preparation:

  1. Wash and rinse your vegetables.  Chop the onion, green onions, and bell pepper into small chunks.  Add them to a serving bowl (this dish’s colors are visually appetizing, so you may want to add it to a glass serving bowl, if you have one.)
  2. Next, peel and dice your avocado.   For tips on how to peel an avocado, check out our previous blog post.
  3. Rinse all of your beans and corn in a strainer under water.  Add them to the mixture.
  4. Finally, lightly stir in your lime juice.  Be sure not to crush your avocado chunks.
  5. When ready to serve, add the olive oil and stir gently.

 

Serve with baked tortilla tips or pita bread.

 

 

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.

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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.

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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.