Category Archives: Recipes

Browse our collection of healthy recipes for college students.

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!

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!

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!