Snacks for Students

March is National Nutrition Month and the American Dietetic Association has come up with a great list of snacks that work well for students. Click here to download the list....

Some of the ideas you'll find on the handout are:

Graham Cracker sandwich with frozen yogurt and sliced banana

Baked Potato with low-fat cheddar cheese and salsa

Whole-grain waffle with low-fat yogurt and sliced peaches

Easy peanut butter balls

Parmesan popcorn

Mini pizzas on English muffins

Rocky Road pudding

...and more!

Veggies! Easy ways to get them into your diet

13 Easy Ways to Incorporate Veggies into Your Diet


Sometimes it just seems impossible to get enough vegetables in your diet. Here are some simple ways to up your veggie intake. Remember, you don’t always have to buy fresh if they are out of season or too expensive. Most vegetables come frozen, which can be a great alternative to fresh. If you choose the canned versions, try and either buy the reduced or no-sodium added cans or remember to rinse the vegetables off before use.

1) Stir fry’s – Try exotic mushrooms, bamboo shoots, broccoli, water chestnuts, baby corn, snap peas and bean sprouts

2) Add lemon, garlic and olive oil to spinach, kale, swiss chard or any dark green leafy veggie

3) Veggie fajitas – black beans, different colored peppers, cilantro, onions, jalapenos, garlic, salsa, guacamole and light sour cream stuffed in whole wheat tortillas

4) Veggies with hummus, light ranch dressing or Italian or light blue cheese - Carrots, celery, cucumber, cherry tomatoes, broccoli, cauliflower

5) Roasted veggies in the oven – red, orange and green peppers, onions, cauliflower, and broccoli with olive oil and salt and pepper drizzled on top

6) Add some cucumbers, red peppers and sprouts to sandwiches

7) Spaghetti sauce – add mushrooms, fresh tomatoes, garlic, spinach, zucchini, peas or carrots with fresh basil

8) Veggie pizza – Roma tomatoes, spinach, mushrooms, onions, peppers or add some fresh basil or cilantro

9) Frozen veggies like corn, peas, and spinach are easy to microwave and serve as a side

10) Sauteed cabbage in vegetable, chicken or beef broth and a splash of Worcestershire sauce

11) Grill some veggies – Portobello mushrooms, squash, zucchini and onions over the grill

12) Couscous with chopped tomatoes, carrots, zucchini, onions, cilantro and lemon juice

13) Bagged salads - there are many options in the store now and they are so simple to put together. You can either grab bagged spinach and make your own salad or grab a whole kit that comes with lettuce, dried fruit, nuts and dressing

Breakfast Ideas

Eating breakfast is very important since it will start up your metabolism and get it going after the overnight fast. Try to eat breakfast within the first hour of waking up. If you do not have much time in the morning there are some breakfast options that do not require much preparation time:


- granola with low fat yogurt and fresh berries
- whole wheat toast with peanut butter or almond butter
- instant oatmeal with low-fat milk and an orange or 4-6 oz of orange juice
- whole grain low-sugar cereal with low fat milk and nuts
- yogurt and fruit salad
- whole wheat bagel and low-fat cream cheese
- granola bar (ex. Clif Bar, Luna Bar, PowerBar, Nature Valley Granola Bar, Kashi Bar)
- low-fat cottage cheese with fruit

If you do have more time in the morning additional breakfast options include:

- egg omelet with veggies and whole wheat toast
- multigrain pancakes with 1 cup fruit and maple syrup
- scrambled tofu with veggies and whole wheat toast
- scrambled eggs and whole wheat toast with ½ cup orange juice
- fruit smoothie (blend some fruit, low-fat milk or yogurt, and some natural sweetener like maple syrup or honey, you can add some flax seeds or nuts as well)
- oatmeal (not instant) with fruit, nuts, cinnamon, and honey
- protein shakes (blend some fruit, protein powder (soy or whey) with low-fat milk and add nuts or flaxseed)

5 minute desserts

Fruit & Yogurt parfait

Ingredients:

6 oz low-fat or nonfat yogurt
1/2 cup berries (blueberries, strawberries, blackberries)
1/4 cup Kellogs low-fat granola or Bear Naked granola
2 tbs fat-free Cool Whip (optional)

Directions:

Alternate layering the fruit and yogurt, then top with granola and enjoy!



Chocolate-banana delight

Ingredients:

1 4 oz. container or 4 oz. fat-free Jello chocolate pudding
1 small banana, sliced
3 Vanilla wafer cookies
1 tsp peanut butter
2 tbs fat-free Cool Whip

Directions:

Mix together the peanut butter and Cool Whip

Layer the vanilla wafers, sliced banana, and chocolate pudding in a small bowl or cup

Top with the whipped peanut butter topping

Quick & easy make at home burritos

This recipe tastes great and takes less than 30 minutes to make! Plus, you will have enough for leftovers!

Ingredients:

2 cups Morningstar Farms Soy Crumbles (find it in the frozen section near the veggie burgers)
1 jar salsa
1 can black or pinto beans
Fat-free sour cream
Enchilada sauce (canned, find it near the Mexican foods or tortillas)
100% whole-grain tortilla
Kraft 2% shredded cheddar cheese
Chopped lettuce and tomato
Sliced avocado (optional)

Directions:

1. Mix the jar of salsa with the soy crumbles and heat together over low to medium heat

2. Drain and rinse beans and heat over low heat on stovetop or in microwave

3. Combine 1/2 cup soy crumble mixture, 1/3 cup beans, and 1/4 cup cheese in tortilla and roll up into a burrito

4. Top burrito with 1/4 cup enchilada sauce and 2 tbs cheese and microwave until the cheese on top has melted

5. Serve with chopped lettuce and tomato, 1-2 tbs sour cream, and 2-3 slices of fresh avocado

Quick and Easy Dinner Recipes

SIMPLE VEGGIE TOSTADAS (You can add chicken if you like)

Serves: 4

Ingredients:
Cooking spray
4 (6-inch) corn or wheat flour tortillas
4 cups shredded lettuce
1 fresh tomato, diced or a can of no salt added diced tomatoes
1 cup frozen corn kernels, thawed
1 can black beans, rinsed and drained
1/4 cup diced pickled jalapenos
Chopped fresh cilantro leaves, optional

Directions:
Preheat oven to 400 degrees F.

Coat a large baking sheet with cooking spray.
Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.

Bake 5 to 6 minutes, until golden brown.

Transfer tortillas to individual plates and top with lettuce, tomatoes, corn, black beans, and jalapenos.

Sprinkle cilantro over top to garnish, if desired.

Serve with salsa.

CHICKEN AND BROCCOLI STIR FRY

Serves: 2

Prep and Cook Time: 15 minutes

Ingredients:
1/2 medium onion sliced
1 bunch broccoli or asparagus cut 1 Tbsp reduced sodium chicken broth
1 Tbsp minced fresh ginger (or use the jarred equivalents)
3 medium cloves garlic, crushed (or use the jarred equivalents)
1 large boneless, skinless chicken breast cut into 1 inch pieces
2 Tbsp reduced sodium soy sauce
1 Tbsp rice vinegar pinch red chili flakes

Cut onion and press garlic and let both sit for at least 5 minutes. Heat 1 Tbsp cx broth in a stainless steel wok or 12-inch skillet. Cook onion in broth for about 2 minutes over medium high heat, stirring constantly. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly. Add broccoli, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes or until vegetables are tender.Serving suggestion: Serve over brown rice.

SALMON WITH BROWN SUGAR GLAZE

Ready in 15 Min
Servings: 2

Ingredients:

2 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
2 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Quick & Healthy Meals

Tomato and Basil Pizza
Time: 10 minutes


2 tablespoons pesto sauce
2 flatbreads or pitas, each about 7 inches across
1 tomato, thinly sliced
1 tablespoon chopped fresh basil leaves
1/4 cup shredded mozzarella cheese (2% milk, low-fat, or part-skim )






Directions:

1. Heat oven to 425°F.
2. Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

Quick n' Easy Chocolate Muffins

Chocolate Pumpkin Muffins
Prep time: 5 min, Cook time: 20 min

Ingredients:
1 box Devil’s Food cake mix
1 15 oz can pure pumpkin

Directions:Preheat oven to 400 degrees. Mix the two ingredients together. The mixture will be very thick, but don't add anything else! Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes.

Yields: 12 muffins

Nutrition Per Serving (1 muffin):
Calories: 180
Fat: 3.5 g
Protein: 2 g
Carbohydrate: 37 g
Fiber: 2 g
Sugar: 20 g
Sodium: 357 mg