Category Archives: Recipes

Browse our collection of healthy recipes for college students.

Spring has Sprung for Fruits and Vegetables

With Spring here, a larger variety of fruits and vegetables are available once again.  By eating and cooking in season, you will discover produce has more flavor and can even be more budget friendly.

It is a great time to experiment with new recipes.  Fruits and vegetables make great side dishes and main dishes.

Looking for ways to get started? Try one of these ideas:

  1. Plan one new recipe a week and build from there.
  2. Host a potluck with “fruits and veggies” as the theme.
  3. Visit local farmer’s markets
  4. Check out these free cookbooks at ChooseMyPlate.gov

Zucchini, Fennel, and White Bean Pasta

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.

Click for photos and more delicious recipes!

 

Meatless Monday Recipe: Tex-Mex Stuffed Peppers

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

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

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.