S P R I N G 2 0 1 8

College Student
Nutrition 101
Cooking on &
off Campus!
1. Plan
Ahead…Meal
Prep!
2. Make your OWN Take Charge of Your Nutrition
healthy snacks! with These Tips!
3. Eat Breakfast! Transiting into college can be overwhelming, especially
when it comes to getting your eating habits down! Dorm
4. Don’t skip meals eating can be accompanied with non-health foods, but
with a few dorm-eating hacks, nutrient dense snacks and
5. Stock your fridge
meals won’t seem so hard! When the time comes to
with health transition to off campus living, cooking skills are
foods…Include essential! You don’t have to be a chef to eat healthy,
ALL food groups! nutrient dense and tasty meals!
6. Buy only the Management of Your Nutrition!
amount you of Dorm Life Off Campus On the Go!
food you need
Create your own Learn key tips Create easy,
dorm breakfast, for cooking on simple, nutrient
and snacks! your own! dense snacks for
busy days
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Recipe Ideas
These recipes are great staples to have on and off campus!

Overnight Oats
Overnights are a quick and easy make ahead meal for
breakfast in the morning! There are endless mix ins,
and a chance for you to create your OWN breakfast!
Recipe Idea: ½ C oats, ½ C milk, ½ C plain Greek
yogurt, 1 Tsp. Chia Seeds, 1 C Mixed Berries!

“Fancy Toast”
Dress up your toast by topping 1 slice of 100% whole
grain with these ideas:
1. 1 Tbsp. of Nut Butter, 1 banana sliced, drizzle of
honey
2. ¼ C Greek Yogurt, Drizzle of Honey, 1 sliced apple,
sprinkle with cinnamon
3. ¼ Avocado mashed, sprinkle of red peppers flakes,
and top with an over easy egg for extra protein

Fruit Smoothie
Whether you like your smoothie in a bowl, or in a cup,
smoothies are a great breakfast! Top with fruit, 1 oz. of
seeds or nuts, ½ C granola, or 1 tbsp. of nut butter!
Recipe Idea: ½ Milk (almond, cow, soy), 1 Frozen
Banana, 1 C Frozen Berries (of your choice), Top with
½ C granola, handful of almonds, walnuts, or peanuts!

Yogurt Parfait
Yogurt is a great way to start your day! A yogurt parfait
topped with fruit and granola is a bonus to get in extra
nutrients! You can even make them ahead of time, for
a grab and go breakfast!
Recipe Idea: 1 banana sliced down the middle, 1 C
Greek Yogurt scoped in a mason jar, top with ¼ C
Granola, 1 Tbsp. of nut butter, a handful of almonds.
Top with fresh berries!

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Meal Prepping!
Easy Meal Prepping Tips
For Busy Weeks!

Meal Prepping Tips!

1. Easy Access Salad & Vegetables!
a. Buy pre-packaged salad greens and pre-chop your favorite toppings such as
vegetables, avocado, fruit, nuts, & seeds.
2. Make you OWN salad dressing
a. Make 1-2 quick salad dressings each week and store them in mason jars for
quick and easy availability.
3. Crock Pot!
a. Have 1-2 Go-To crock pot recipes to make each week
4. Bake chicken
a. Bake Chicken breast, tenders, or even roast a chicken at the beginning of
each week to use in salads and recipes
5. Get your Grains!
a. Make a batch or quinoa, or brown rice to use as a grain in any meal! Make a
match of oats as well to use for overnight oats, and distribute in mason jars
in ½ C servings per jar!

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THE LOREM IPSUMS SUMMER 2016

Salad in a Jar
5 Easy Steps
Balance Carbohydrates with
fruit. . If a ½ C of
carbohydrates are in the
salad, only use a few
tablespoons of fruit and vise
versa

Step 1: choose any healthy high Step 2: Add a

fiber quality carbohydrate: (3 protein:(4-5 ounces)
Tbsp. to ½ cup) Examples: Eggs, è
Examples: Quinoa, Oatmeal, è Chicken, Turkey,
Barley, Brown Rice, Sweet Fish, Non-fat yogurt,
potatoes, Beans, Corn, Whole Cottage cheese,
wheat pasta Tofu

Step 3: Combine Step 4: Load in the

your favorite fruit: (3 veggies and layer
Tbsp. to 3/4 cup) è them è
Examples: Berries, Examples: Broccoli,
Apples, Bananas, Spinach, Carrots,
Dried fruits Celery, Green
peppers, Onions

Step 5: Choose a
flavorful dressing:
(50 calories or less)
Quick and easy
recipe: ¼ cup
balsamic vinegar, ½
Teaspoon sea salt,
¾ cup extra virgin
olive oil

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Off Campus Eating/Cooking

Tips
Skillet Meal
1. Choose one food from each of the
four groups below. Stir together
in a skillet
2. Season to taste with salt, pepper,
chili powder, or soy sauce.
3. Bring to a boil.
4. Reduce heat to lowest setting.
Cover pan and simmer 30
minutes until pasta or rice is
tender

Off Campus Tips

• Learn to work with what you have on hand!
o Here is a simple recipe for a skillet meal. Use leftover or canned
food to make the different recipes.
• Cast Iron Skillet
o Kitchen Must Have!
• Coupons!
o A great way to save on groceries
• Kroger Plus Card
o Provides reduced prices and deals!
• Know Your Grocery Store
o Early to mid morning is the best time of day and finest selection
o Shop on days new ads come out
• Oxford Farmers Market
o SUMMER SEASON May - Sept 8am - Noon every Saturday
o FALL SEASON Oct - Nov 9am - Noon every Saturday (before
Thanksgiving)
o WINTER SEASON Dec - Apr 10am - Noon, every 3rd Saturday of
the month

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10 College Kitchen Essentials

• Crock Pot: Great for busy days, easy prep!

• Measuring Cups: Dry and Liquid: Work well for
portion control and recipe cooking!
• Blender: Create great smoothies, sauces, and dressings!
• Mixing Bowls: Handy for recipe making, and meal prepping!
• Strainer: For those nights you need a pasta night!
• Spatulas: For various cooking needs
• Wooden Spoons: For various recipe and cooking needs
• Baking Sheets: Work well for sheet pan dinners!
• Cast Iron Skillet: Adds in extra iron, and is useful in skillet meals!
• Stock Pot: Aids in boiling pasta, rice, and quinoa!
• Muffin Tin: Great for Breakfast Bites

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 Healthy Crock
Pot Lasagna!
• Let cook while you are in class
• Quick, & fast prep work
• Healthy, & Quality Ingredients
Calories per 1 403 kcals
Serving Slice (8
Servings per recipe)
Total Fat 14 g
Protein 38 g
Carbohydrate 33 g
Dietary Fiber 7g
Sodium 550 mg

Ingredients
• 1 pound lean ground turkey, or lean ground beef
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 (25 ounce) jars pasta sauce, no sugar added
• 2 cups low-fat cottage cheese
• 8 ounces shredded (part skim) mozzarella cheese
• 1 teaspoon Italian seasoning
• Pinch of salt
• 12 (uncooked) whole wheat lasagna noodles, (break in half before adding to slow cooker)
• ½ C grated parmesan
Directions
1. Add the turkey and onion to a large skillet and cook over medium heat until the turkey has lost
its pink color. Add the garlic and cook for one additional minute. Drain any fat from the cooked
turkey. Add 1 1/2 jars pasta sauce and stir to combine.
2. Combine the cottage cheese, mozzarella, Italian seasoning, and salt.
3. Add a ½ C meat sauce to the bottom of the slow cooker. Next, add a layer of lasagna noodles
and spread 1/4 cheese mixture over noodles. Repeat the layers until these ingredients are gone.
4. Cover and cook in slow cooker on low-heat until noodles are al dente and cheese is bubbly,
approximately 4-6 hours. Remove the lid and add the Parmesan to the top. Turn off the slow
cooker and allow the casserole to sit for 15 minutes before cutting. If desired, serve garnished
with the fresh basil and additional Parmesan.
 Mini Ham and Cheese Quinoa
Cups

Ingredients:
1 cup uncooked quinoa (about 2 cups water make 2 cups cooked quinoa), 6 eggs, 2 egg whites, 1 cup
shredded zucchini, 1 cup shredded sharp cheddar cheese, 1/2 cup diced ham, 1/4 cup loosely
packed parsley, chopped, 2 Tablespoons shredded or grated parmesan cheese, 2 green onions,
chopped, salt & pepper
Directions:
Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix to combine. Liberally
spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-
20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before
removing from the mini muffin tin.
To freeze: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag.
Microwave for 20-40 seconds depending on how many you're reheating. For regular-sized muffin
tins: Bake for 25-30 minutes

Mini Vegetarian Quinoa Bites

Mini Quinoa Bites
Nutrition Information Based on One Mini
Nutrition Information Based on One Mini
Quinoa Bite
Quinoa Bite
Calories: 41
Calories: 45
Protein: 2 g
Protein: 3 g
Fat: 2 g
Fat: 2 g
Carbohydrates: 3 g
Carbohydrates: 3 g
 Healthy
Sheet
Pan
Dinner

Recipe: Serves 4
• 1 small (~1 cup) sweet potato, 1 pound boneless skinless chicken breast, 1 and 3/4
cup assorted sweet bell peppers (I use about 8-10 miniature bell peppers), 1 and
1/2 cups green beans, 2 heads (~3 and 1/2 cups) broccoli
Seasoning:
• 5 Tablespoons olive oil, 2 teaspoons chili powder, 1 teaspoon paprika, 1 teaspoon
white sugar, 1/2 teaspoon EACH onion powder, garlic powder, ground cumin,
1/4 teaspoon cayenne pepper, 1 teaspoon salt
Cooking instructions:
• Preheat the oven to 425 degrees F and line a very large sheet pan with parchment
paper and set aside.
• Prep the chicken and veggies: First, pierce the sweet potato with a fork a few times and
place in the microwave for 5 minutes, flipping on the other side after 2.5 minutes.
Remove and let cool for a minute. Peel off the skins and then chop into very small
pieces (important they are small and that you first microwave for these to be
cooked in time with everything else!)
• Chop the chicken into 1/2 inch pieces. Remove the stems and seeds and coarsely chop
the peppers. Cut the beans in half. Coarsely chop the broccoli.
• Place all the veggies* and chicken on the sheet pan. In a small bowl, combine the olive
oil and all of the seasonings listed and mix.
• Pour the seasoning mixture over the veggies and chicken and toss with your hands
until everything is well coated. Spread everything into 1 even layer.
• Bake for 10 minutes, flip and bake for another 10-20 minutes (all depending on the size
you've cut your veggies and chicken and the heat of your oven) (The veggies are
crisp tender and chicken is cooked through for me at around 20 total minutes)
• Remove and enjoy over cooked rice or quinoa