Tag Archives: healthy recipes for college students

Easy Recipe: Broccoli Cheddar Bake

Healthy Eating, Recipes, , ,

Need a side dish for tonight’s dinner? Adapted from The Mayo Clinic, this broccoli cheddar bake recipe will help to satisfy your dairy and vegetable requirements for the day.

Broccoli is a great non-dairy source of calcium, which supports strong bones and teeth and helps to support muscle and nerve function, according to the Centers for Disease Control & Prevention.

Broccoli Cheddar Bakebroccolli cheddar casserole

Serves 6

Ingredients:

  • 4 cups fresh broccoli, chopped
  • 1/2 cup onion, finely chopped
  • 2 tablespoons water
  • 1 1/2 cups egg substitute
  • 1 cup skim milk
  • 1 cup shredded low-fat cheddar cheese
  • 1/2 teaspoon ground black pepper
  • Cooking spray

Preparation:

1. Preheat the oven to 350 degrees F. Lightly coat a baking dish with cooking spray.

2. In a nonstick skillet, combine the broccoli, onion and water. Sauté over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

3. In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.

4. Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1” of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes.

5. Remove from the oven and top with the remaining 1/4 cup shredded cheese. Let stand about 10 minutes before serving.

Did you try this recipe? Upload a picture of your creation onto Instagram or Twitter with the hashtag #HealthyPSU for a chance to be the featured image for the recipe.

Comment below with cooking tips for this dish!

Healthy Snacks: Apples with Dip Recipe

Healthy Eating, Recipes, , ,

All of the tell-tale signs of Fall are here: the leaves are changing colors, warm hats and scarves have re-entered your wardrobe, and in-season ingredients like apple and pumpkin are popping up on menus everywhere.

Fall is also a great time to incorporate more fruits into your diet.  Adapted from The Mayo Clinic, this apples with dip recipe puts a new spin on a classic fruit.

Apples with Dipapples with dip

Serves 4

Ingredients:

  • 8 oz. fat-free cream cheese
  • 2 tablespoons brown sugar
  • 1 1/2 teaspoons vanilla
  • 2 tablespoons peanuts, chopped
  • 1/2 cup orange juice
  • 4 apples, cored and sliced

Preparation:

1. Allow cream cheese to soften at room temperature, about 5 minutes.

2. To make the dip, combine the cream cheese, brown sugar and vanilla in a small bowl. Mix until smooth. Stir in the chopped peanuts.

3. Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning. Serve the sliced apples with the dip.

When you get cooking, upload a picture onto Instagram or Twitter with the hashtag #HealthyPSU for a chance to be the featured image on this blog post!

Show us your plate! #psuplate kicks off, rewards students for eating more fruits and veggies

Healthy Eating, On Campus, , , ,

What’s on your plate? We’re looking for students who make half their meal fruits and veggies in our new campaign.  Just take a photo of your meal and upload it to Facebook, Twitter, or Instagram, using the hashtag #psuplate.

We’ll scour the interwebs every day for entries, and once a week, we’ll randomly draw a winner!  Feel free to post as many times as you like.  We’ll be choosing a winner every Friday from Sept. 20, 2013 until Oct. 11, 2014.

If we pick you, we’ll send you a short notification back to verify that you’re a Penn State student and invite you to email us to schedule a time to pick up your prize.

So why are we doing this? In a recent study, Penn State students were shown to be consuming less than the daily recommended amount of fruits and vegetables.

So how can you increase your intake?

  • Add a side salad to your meal
  • Fill your plate with half vegetables before adding any other food
  • Grab a piece of fruit on your way out of the dining commons

How are you getting your recommended daily amount of fruits and vegetables?  Do you have a great recipe or tip you’d like to share? Leave it below!