Tag Archives: healthy recipes for college

How to Make a Turkey Burger

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Living healthier is about the small choices, and today, our latest recipe illustrates one of those simple choices to make: lean turkey over the fattier kinds of meat.

Watch as our HealthWorks volunteers cook up a turkey burger.  This recipe can be customized to your tastes by adding vegetables, spices, or cheese.

Have you made this recipe? Leave a comment below about what you did to make it yours.

How to Make Sweet Potato Fries

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If you’re cooking up the turkey burger or black bean burger recipes we’ve posted lately, you’ll want to follow this next recipe for the perfect complementary side dish: sweet potato fries.

Sure, you can buy sweet potato fries in the frozen food section, but making them fresh yourself means you’ll know what goes into making them.

Watch our HealthWorks peer health educator whip up a batch of sweet potato fries in our latest cooking video.

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 Make a Healthy Yogurt Parfait

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Today, HealthWorks is going to show us how to make a healthy yogurt parfait that’s perfect as a study snack during finals or before a big test.

This recipe is simple, but the nutrients in it help with memory and iron absorption.

Healthy Yogurt Parfait Recipe

2 tbsp granola

1/4 cup washed blueberries

6 oz. plain, non-fat Greek yogurt

 

How to Make Vegetable Salsa

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Our latest cooking video shows you how to make a healthy batch of salsa with whole wheat pita chips.  Salsa is a great dip option because it’s packed with vegetables.  Choose a salsa like this that’s fresh over creamy dips for a healthier option.

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 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.

Post a picture to Twitter or Instagram and hashtag #healthypsu. Your picture could be selected to be featured on our website!

 

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.

Share a photo of your muffins with Twitter and Instagram. Make sure to tag #healthypsu and your picture could be shown on our blog!

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.