Tag Archives: easy recipes for college

How to Make a Black Bean Burger

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Grilling season is here!  If you’re looking for a healthier burger to bite into, our HealthWorks volunteers have the perfect recipe for you.  Try this Black Bean Burger recipe as a meatless option that’s high in protein.

Load your burger up with tomato, lettuce, pickles, and other veggies to get more of your recommended daily servings of vegetables.  If you opt for a bun, try a whole wheat or whole grain bun to complement this healthy alternative.

Have you tried this black bean burger recipe? Let us know in the comments what you think!

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

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 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 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!

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.