All posts by Stacy Leigh Jones

Rice, Chickpea and Spinach Skillet

An easy, inexpensive, and heaty 5-minute meal

Recipe By: Emily Pia, Community Nutrition and Food Security Club


  • 1 frozen steam pack of rice (10 oz.)​
  • 2 handfuls of fresh spinach (or ¼ package frozen spinach) ​
  • ½ can of chickpeas (chickpeas and garbanzo beans are the same!)​
  • 1 Tbsp olive oil (or any type of cooking oil)​
  • 8 oz your favorite jarred or canned tomato sauce​
  • Parmesan cheese (if desired)​


  1. Cook frozen rice according to package directions (usually three minutes in the microwave).​
  2. Drizzle olive oil in a pan over medium heat on your stove top.​
  3. Add chickpeas, spinach, and ½ bag of rice to the pan and cook until spinach begins to wilt (put away the other half for leftovers!)​
  4. Add tomato sauce and continue to cook until all is warm.​
  5. Top with Parmesan cheese if you’d like, and serve!​


Pasta and Veggie Bowl

Perfect for busy nights!

Recipe By: Teresa Lesher, Community Nutrition and Food Security


  • Pasta of your choice (try whole grain!)​
  • As many chopped vegetables of your choice (try broccoli, mushrooms, peppers or zucchini)​
  • Pre-cooked chicken, turkey, tofu or protein of choice​
  • Marinara sauce (look for a low sodium/sugar variety)​


  1. Bring water to a boil in a pot.​
  2. Add pasta once water is boiling, and cook according to package directions.​
  3. When pasta has 1-2 minutes left, add raw vegetables to pasta water.​
  4. Once pasta is done, drain and top with protein of choice and marinara sauce.

Minority Women and Body Image

By Dejah Harley, HealthWorks Peer Educator, BBH ‘18

Issues with body image are extremely common and at least 30 million people of all ages and genders suffer from an eating disorder in the U.S. (Hudson, Hiripi, Popo, & Kessler, 2007). Eating disorders are also incredibly underreported in minority populations.

Eating disorders like anorexia, bulimia, and binge eating are often associated with white women. However, women of all races are susceptible to both body image issues and eating disorders.  When the “face” of a disorder does not match the race of the person, it can be difficult for that individual to understand their perceived susceptibility.  This can also be true for men and may be the reason many men do not seek help for body image issues.

Minority groups experience different struggles with body image than those of white women. There are many cultural and societal factors that influence how minority groups view their body in the context of beauty. Also, the cultural values within some racial and ethnic groups often define beauty in a way that is contrary to the dominant white definition of beauty. For example, in Latino culture, a fuller, rounder female figure is valued.

Monday marked the start of “Love Your Body” week here at PSU! This week is all about loving every inch of your body so that you can live a happier life. Beauty standards are always changing. This week is all about loving your body and learning to let go of the unattainable “standards.”

All bodies of all sizes, sexual identities, and races, are beautiful. This week we want to create a conversation about body image across those demographics.  This week is for everyone to feel that their concerns regarding their body can be heard. Please attend the events. Be part of the movement to think positively about our bodies.

Head to @healthypsu on Instagram to stay up to date on “Love Your Body Week” activities!




  1. Abrams, K. K., Allen, L. R. and Gray, J. J. (1993), Disordered eating attitudes and behaviors, psychological adjustment, and ethnic identity: A comparison of black and white female college students. International Journal of Eating Disorders. 14: 49–57.
  2. Cachelin, F. M., Rebeck, R. M., Chung, G. H. and Pelayo, E. (2002), Does Ethnicity Influence Body-Size Preference? A Comparison of Body Image and Body Size. Obesity Research, 10: 158–166.
  3. Hudson, J. I., Hiripi, E., Pope, H. G., & Kessler, R. C. (2007). The prevalence and correlates of eating disorders in the national comorbidity survey replication. Biological Psychiatry, 61(3), 348–358.
  4. Hoek, H. W. and van Hoeken, D. (2003), Review of the prevalence and incidence of eating disorders. International Journal of Eating Disorders., 34: 383–396.
  5. Le Grange, D., Swanson, S. A., Crow, S. J., & Merikangas, K. R. (2012). Eating disorder not otherwise specified presentation in the US population. International Journal of Eating Disorders, 45(5), 711-718.
  6. Molloy, B.L. & Herzberger, S.D. Body image and self-esteem: A comparison of African-
    American and Caucasian women. Sex Roles (1998) 38: 631.
  7. Ruth H. Striegel-Moore, Faith A. Dohm, Helena C. Kraemer, C. Barr Taylor, Stephen
    Daniels, Patricia B. Crawford, and George B. Schreiber. Eating Disorders in white and black women.  American Journal of Psychiatry 2003 160:7, 1326-1331

Fried Rice in a Mug

Quick and easy dinner!

*Makes 1 Serving

Recipe by:  Campus Dining Student Nutrition Assistants


  • Brown rice, single serve container​
  • 1 egg (substitute with 2 oz of tofu for a vegan meal)​
  • ½ c assorted frozen vegetables​
  • 1 Tbsp low sodium soy sauce


  1. Prepare brown rice according to package directions.​
  2. Crack the egg in a large microwave-safe mug.​
  3. Add soy sauce to egg and mix with a fork.​
  4. Pour cooked rice into mug along with the vegetables.​
  5. Stir everything well.​
  6. Microwave the mug on high for 1 minute and stir. Continue microwaving for 10 second increments until egg is fully cooked.​


Chilaquiles in a Mug

Quick delicious protein rich breakfast idea!

*Makes 1 serving

Recipe By: Emily Schoettler, Campus Dining Student Nutrition Assistant


  • 1 egg​
  • 1 Tbsp lowfat milk​
  • 1 Tbsp shredded cheese​
  • 6 corn tortilla chips​
  • 1 Tbsp salsa​
  • 1 Tbsp plain greek yogurt​
  • 2 Tbsp guacamole


  1. Crack the egg in a microwave-safe mug.​
  2. Add milk and cheese and mix together with a fork.​
  3. Break 3 tortilla chips into small pieces and add to the egg mixture.​
  4. Microwave the mug on high for 1 minute, followed by 10 second increments until the egg is fully cooked.​
  5. Top with salsa, guacamole, remaining chips and plain Greek yogurt.


Oatmeal in a Mug

A fiber rich breakfast or snack

*Makes 1 serving

Recipe By: Morgan Fink, Campus Dining Student Nutrition Assistant


  • ½ c of quick cooking oats​
  • 1 egg​
  • ½ c lowfat milk​
  • ½ medium banana, sliced​
  • ½ medium apple, diced​
  • 1 Tbsp peanut butter or almond butter​
  • Pinch of cinnamon, optional


  1. Crack the egg in a large microwave-safe mug.​
  2. Add oats and milk and mix together with a fork.​
  3. Cut banana and apple into small pieces and stir into mixture.​
  4. Microwave the mug on high for 2 minutes.​
  5. Top with peanut butter.


Healthy Eating Banana French Toast

Have overripe bananas? Make french toast! Quick and easy french toast recipe using bananas in place of eggs. Milk alternatives can be used to make this recipe dairy free and vegan friendly as well!

Recipe By:


  • 1 banana​
  • 1 c of milk (try almond or soy for a lactose-free option)​
  • 2 slices of whole wheat bread​
  • ½ Tbsp cinnamon ​
  • ½ tsp vanilla (optional)​
  • honey or maple syrup (try these natural sweeteners instead of corn syrup based syrups)


  1. With a fork, mash the banana in a bowl. Add in the milk and continue to blend with a fork. ​
  2. Heat a skillet on the stovetop to medium heat. Add a bit of butter or cooking spray to coat the skillet.​
  3. Meanwhile, dip the slices of bread into the banana, milk and cinnamon mixture. Cover completely on both sides. ​
  4. Gently set coated bread into the skillet and cook on both sides until banana mixture is slightly caramelized.​
  5. Serve with toppings of choice! (e.g. peanut butter, fruit, syrup, etc.)




Healthy Eating Pita Pizza

A fun, easy, and healthy take on an American favorite! Try this quick and simple pizza recipe using pita bread for the crust! Top it with sauce, veggies, cheese and a little Italian seasoning to have a healthy and delicious meal!

Recipe By: Kendra Paro, HealthWorks Peer Educator


  • 1 whole wheat pita*​
  • Pizza sauce or thick tomato sauce​
  • Low fat mozzarella cheese​
  • Sliced peppers, mushrooms and onions​
  • Parmesan cheese​

*English muffins work, too!


  1. Turn on broiler in oven (keep oven door cracked).​
  2. Add sauce, cheese, and vegetables to the pita as desired.​
  3. Optional: If you want softer vegetables, sautee them in a pan before topping pizza.​
  4. Broil until cheese melts.​