1. Healthy, Dorm Friendly Meals College Cookin’

2. Mini-Fridge Makeover Keep the following items in your room for quick & healthy food choices Low fat cheeses: mozzarella sticks or sliced cheese are easy on the go Vegetables: carrots, celery, peppers, broccoli, peas are all easy to snack on Fruit: fresh, dried, canned, or frozen! It all counts! Water: choose water over sugary-beverages; infuse with your favorite fruits Nuts and nut butters: walnuts, almonds, peanuts… anything! Choose unsalted nuts Eggs: endless possibilities for microwave cooking, keep reading for ideas Yogurt: cups of yogurt are easy on the go Hummus: eat with vegetables or on a sandwich Salsa: a fun way to incorporate vegetables into the diet Mug: A 16 oz mug will allow for all of these recipes to cook without spilling over Source: www.choosemyplate.gov

3. Overnight Oats Ingredients 1 c quick oatmeal 1 c milk 2 T peanut butter Sliced banana or frozen berries 1 T maple syrup Directions Mix the ingredients in a container the night before class and place in the fridge. The oats will have soaked up all the liquid overnight. Grab on the way to class and heat up in the microwave or eat cold. An quick and easy nutritious breakfast! Nutrition Tip Eat a good source of carbohydrates (oatmeal, milk) and protein (peanut butter) to get energized for the day. A healthy breakfast is key to staying concentrated in class and staying healthy.

4. Mug-Style Egg Fried Rice Ingredients 1 c instant microwave rice ½ c frozen and/or fresh vegetables (try peas, peppers, cabbage, and green onions) 1 large egg 1 T soy sauce Optional: season with onion powder, five-spice powder, or Sriracha Directions Make rice as instructed. Add vegetables to mug, cover with plastic wrap, and microwave for 1 minute. Beat egg and mix with soy sauce and selected seasoning. Pour egg mix into mug, mix well. Cover mug again and cook for 1 minute. Remove from microwave, stir, and let stand for 1 minute. Nutrition Tip Be mindful of sodium content in food sauces, dressings and condiments like soy sauce and Sriracha. Eating too much sodium is associated with increases in blood pressure. The 2010 Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg/d. Source: http://healthynibblesandbits.com/egg-fried-rice-mug/

5. Peanut Butter & Oatmeal Mug Cake Ingredients 6 T milk 2 T Vegetable Oil 2 T Sugar 6 T Flour 3 T Quick Oats ½ t Baking Powder ¼ t salt 2 T Peanut Butter Directions Whisk milk, vegetable oil, and sugar in a large mug. Whisk in flour until smooth. Whisk in oatmeal, baking powder and salt. Spoon peanut butter onto top of mix, push slightly into the batter. Microwave on HIGH for ~90 seconds until cake looks dry and springs back when pushed. Let stand 5 min before eating. Nutrition Tip Don’t feel guilty about craving something sweet! Moderation is key in keeping a healthy diet and lifestyle. Having an ice cream sundae is ok… as long as it’s not every night!

6. 2 Minute Mug Omelet Ingredients Cooking Spray/Vegetable Oil 2 eggs 1 T diced vegetables (try mushrooms or peppers) ¼ c spinach 1 T cheese (try feta or cheddar) Optional: season with green onions or black pepper Directions Spray inside of mug with cooking spray. Add eggs to cup and whisk. Stir in vegetables, spinach, and cheese. Microwave on high for 1 ½ minutes. Let mug sit 1 minute before eating. Nutrition Tip Eggs are a great source of protein- with 6 grams per egg! The daily recommended intake of protein is 10-35% of total calorie needs. On a 2000 calorie diet, 100 grams of protein = 20% of total daily calories!

7. Flourless PB Mug Cake Ingredients 3 T creamy peanut butter 1 ½ T sugar 1 large egg Directions Whisk all ingredients into a mug until fully smooth. Microwave for 1 minute. Let cool for 2-3 minutes before eating. Nutrition Tip This is recipe is a great choice for anyone not eating gluten. Gluten is a protein found in what, rye, barley, and triticale. Individuals with Celiac Disease and gluten allergies need to follow a gluten free diet. But don’t self- diagnose! Talk to a physician and dietitian before starting a gluten free diet.

8. Couscous Greek Salad Ingredients 1/3 c uncooked couscous 1/3 chicken broth or water 1 t lemon juice 1 ½ t olive oil ¼ c chopped cucumber ½ medium Roma tomato, chopped 1 T olives, halved 1 T chopped green onion 1 T crumbled feta Directions Pour chicken broth or water into mug and microwave for 3 minutes. Pour couscous into mug and cover. Let stand for 5 minutes then fluff with fork. Add remainder of ingredients and stir well. Top with crumbled feta before serving Nutrition Tip Use whole wheat couscous to get a good source of whole grains! Individuals should consume at least 3 servings of whole grains daily. Consuming whole grains can improve digestive health and help with weight management. Source: http://texas.spoonuniversity.com

9. Burrito Bowl Ingredients ¼ c instant brown rice ½ c water Whatever mix-ins you like! Try: beans, chicken, tofu, corn, chopped spinach, peppers, cilantro, cheese, tomatoes, salsa, guacamole, and lime juice Directions Combine water and rice in large mug or bowl. Microwave 1 – 1 ½ minutes on high or until it boils. Let sit for 1 minute. Microwave an additional 5-6 minutes at half power. Let sit for 5 minutes and fluff with fork. Add any extra ingredients of choice. Nutrition Tip Lean beef, turkey, chicken, beans, dark leafy vegetables, and enriched rice are all good sources of iron. Iron deficiency is the most common nutritional deficiency and leading cause of anemia in the United States. Prevent deficiency by including iron-rich foods in your diet!

10. Mexican Stuffed Sweet Potato Ingredients 1 medium sweet potato 2 T nonfat plain Greek yogurt 1 t lime juice 1/3 c black bean and corn salsa Optional: ¼ avocado, diced, ¼ c cheddar cheese Directions Prick sweet potato multiple times with a fork. Microwave on high for 7-8 minutes; sweet potato should be soft when done. Split potato and fluff with fork. In separate bowl stir together Greek yogurt and lime juice. Top potato with salsa, avocado, cheese, and yogurt mixture. Nutrition Tip The skin of the sweet potato is rich in fiber- so make sure you eat it! Insoluble fiber in the skin helps regulate digestion. Soluble fiber in the meat of the potato slows digestion and helps manage weight.

11. Yogurt Parfait Ingredients 1 (32 oz) container plain yogurt 1 ½ c frozen mixed berries ¼ c granola, oatmeal, or cereal Directions Layer yogurt, berries, and cereal in mug. Eat for a healthy breakfast or sweet treat! Nutrition Tip Be careful of added sugars in yogurt! Yogurt has naturally occurring sugar in the form of lactose. However, when yogurt is flavored or has added fruit and candy there is a lot of added sugar. Choose a plain yogurt (Greek or regular) to avoid added sugar and to ensure you’re making a healthy snack choice.

12. Mediterranean Tuna Salad Ingredients 1 can water packed tuna 1 T chopped basil ½ stalk celery, minced 2 T lemon juice 1-2 T olive oil Pepper, to taste Whole wheat crackers Optional: chopped green onion Directions Pour tuna into bowl and break into small pieces. Stir in basil, celery, lemon juice, and olive oil. Season with pepper. Eat with whole wheat crackers. Nutrition Tip Tuna is a great source of omega-3 fatty acids, an essential fat that the body cannot make on its own. Omega-3’s are important in keeping the cells of the body functioning normally, and help prevent heart disease and stroke.

13. Spiced Chickpeas Ingredients 1 t kosher salt 1 t paprika 1 t ground coriander 1 t chili powder 1 15-oz can chickpeas Directions Mix spices together in a small bowl. Drain and rinse chickpeas. Spread chickpeas over a plate and sprinkle with spice mix. Microwave on 80% power for 18-20 minutes, stirring every 5 minutes. Chickpeas are done when they are hardened. Nutrition Tip Throw these in a baggie and take them as a snack to class! Avoid vending machines (and empty calories) when you need an energy boost between classes by bringing your own snacks.

14. No-Bake PB Oatmeal Snack Bars Ingredients 2 c quick oats ½ c milled flax seed ½ c flaked coconut ¼ t salt ¾ c peanut butter ½ c honey ½ c chocolate chips Directions Mix oats, flax seed, coconut, and salt in bowl. Microwave peanut butter and honey until warm and slightly liquid. Pour honey and peanut butter over oat mixture and stir well. Add chocolate chips and mix well. Press into a pan and chill until it holds its shape. Nutrition Tip Choose a natural peanut butter. Avoid any peanut butters with hydrogenated oils (aka trans fat!), added sugar, or added salt. Peanuts are flavorful without added ingredients- which can add unnecessary calories with no nutritional benefit.