Super Healthy 9 Grain Oatmeal!

I love this recipe because it's super cheap and easy to make and it tastes amazing! I don't use sugar to sweeten it, which makes it even more healthy. I sweeten with fruits and cinnamon or pumpkin spice if I'm feeling festive. It literally takes less than 5 minutes to make. The included food groups presented are grains, fruits, and dairy. (If you wanted to add a meat such as turkey bacon or something you could, but I honestly get way too full to add anything else to the meal.) This meal would provide so much nutritional value to a college student, because it provides things that give you energy and keep you full for long periods of time, so your mind isn't focused on being hungry and you can concentrate on other things. This would be considered a healthy recipe because of its whole ingredients and the fact that the only sugar in it is in the fruits.

What you'll need:

1 cup of 9 grain oats (you can buy it in bulk from Good Earth for like $5)
1/2 cup of diced apple or pears
2 tbsp. cinnamon or pumpkin spice
1 cup water
1/4 cup skim milk (optional) (I use skim, but obviously 1% would be okay, or you could even use almond milk)
2 tbsp. low fat vanilla yogurt (optional)

Directions:

You combine the oats, water, and spice into a microwave-safe bowl and cook it for 2 minutes. As soon as it's done cooking, you can pour the skim milk over the top if desired, or another alternative would be to put a dollop (or about 2 tbsp) of low fat vanilla yogurt on top, along with your fruit of choice. (I prefer apples or pears, but you can put a reasonable amount of any fruit with this oatmeal.)

Black Bean soup

The recipe that I chose to share is one that I wanted to try for a very long time but had never put it on my menu until this week.  I made Black Bean soup for this assignment.  The recipe came from a magazine that I received when I was pregnant with one of my children.  One of the nice things about this recipe is that it already had the nutrition facts on it.  Another thing I like about this recipe is that it doesn’t take very much time to make just time for the flavors to meld.  The prep time for this recipe is 10 minutes and cooking time is 30 minutes.

Taste: This soup was relatively good for a simple recipe. It tasted a lot like a chili especially with the amount of cumin the recipe suggests. In my house when we tryout new recipes we have a smiley face rating system, a smiley if we would make it again, a straight face if it was alright, or a sad face if the recipe isn't worth repeating.  In rating the taste I would give this a straight face.  It was alright but I think it could have been better. 

Ease of preparation: Preparing this meal was very easy.  The hardest part was cutting up the onion, if you follow the recipe.  I actually used fresh garlic instead of the bottled minced garlic as the recipe asked.  Prep time takes about 10 minutes.  Actual cooking time about another 5 - 10 minutes.  Allowing the flavors in the soup to meld takes about 20 minutes (at least).

Specific nutritional value:  (This information was on the recipe)
Nutrition facts per serving:
Calories: 233
Total fat: 0 g (0 g. saturated fat)
Cholesterol: 0 mg
Sodium: 1677 mg
Total carbohydrates: 42 g
Fiber: 10 g
Sugars: 5 g
Protein: 12 g
Vitamin A: 15%
Vitamin C: 34%
Calcium: 9%
Iron: 15%

Nutrition Analysis: 

Fats and Sugars
I like that this meal has no fat and is low in sugar to start off.  That allows a little bit of "wiggle" room for the things that I can eat with my soup.  Fats and carbohydrates (sugars) are essential nutrients that our bodies need.  Fats (or lipids) are part of the cell membrane that is important in the growth and development of our tissues and organs.  Our bodies also use fat as a highly concentrated source of energy.  Fat also help to cushion our internal organs.  Without fat our bodies wouldn't be able to efficiently absorb fat-soluble vitamins A, D, E and K.  This doesn't mean that we should go out and have a "hay day" with french fries or other fried products.  What we need are the unsaturated fats that are good for our bodies.  Some of these can be found in olive oil, peanut oil, avocados, nuts and seeds.

Sugars, also known as carbohydrates, has it's place in our nutrition.  It provides the immediate energy that our body needs to the tissues that are in need of repair.  The problem that we normally face with sugar is that we have it in excess quantities in the foods and drinks that we consume.

Vitamins and Minerals
Vitamin A: Is key for a healthy immune system, good vision, growth, development and reproduction.
Vitamin C: Most of us know that vitamin C is vital for immune system and enhances iron absorption.  But, it is also useful for its antioxidant properties, vital for its functional role in collagen production and wound healing.        
Calcium: Crucial in growing new bone and maintaining bone strength.  Calcium is also essential for the formation of a blood clot.
Iron: Helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.

On the most part I feel that this is a fairly healthy recipe.  The one draw back to this recipe is the amount of sodium it contains.  For just one serving it has about 70% of the RDA based on a 2000 Calorie diet.  What I would do to make it healthier would be to use fresh vegetables in place of the jarred salsa which should cut down on the amount of sodium.

What Else to Eat
Since this is a soup I wouldn't consider it a complete meal.  I would add a salad to go along with the soup.  For dessert, I would have a fruit and greek yogurt parfait.

Happy and healthy eating!

Rachael T.

Homemade Chili

I love my homemade chili as it reminds me of my mother’s cooking when I was growing up. I also think that it is super tasty and can small changes can make big differences in anybody’s taste mood.

Ingredients: (I cook in larger quantities. Both for my family, and to be able to freeze leftovers.)

1. 2lbs ground turkey (can also use ground beef, but there is less fat in the turkey)
2. 1 tablespoon butter (real butter, not margarine)
3. 2 cans diced tomatoes
4. 2 cans kidney beans
5. 2 cans black beans
6. 1 can sweet corn
7. 1 cup diced onions
8. 1 tablespoon garlic
9. 2 packets McCormick brand chili seasoning
10. 1 green bell pepper
11. 1 red bell pepper
12. 2 cans diced green chilies
13. Optional - shredded cheese to go on at mealtime, cayenne pepper for an added kick

Start by browning the ground turkey on high heat. With the low fat content of ground turkey you will find that you will need to add a little butter to the pot while you are browning the meat to ensure it doesn’t burn. Use real butter, the taste is better and margarine is just terrible. 

Once the turkey is mostly cooked; add the onions and garlic. Finish cooking the meat, and add the chili seasoning along with 2 cups of water. Mix the seasoning in until all the meat is evenly covered.

Reduce heat to medium, add the cans of kidney beans, and black beans. Rinse the beans off before you add them to the chili. Most canned beans have a “bean sauce” in them and if you put it in your chili the bean flavor will overwhelm everything else. Let that cook for 5 to 10 minutes or until the beans begin to soften up a little more. At that time add your corn, and tomatoes. You can add some water at this time if there isn’t enough in the pot to get the “chili” consistency. Shouldn’t be soupy but it shouldn’t all be material as well.

While that is cooking, chop up both of your peppers and add to the pot. After another 5 to 10 minutes of cook time, add your 2 cans of diced green chilies. Reduce heat to simmer, and let stand for 10 to 20 minutes stirring occasionally. Depending on how long you allow to cook at this time will have the peppers soften up more. I like to go only about 10 minutes so that the peppers are cooked but still a little stiff.

Remove from heat. At this time I like to taste it. I will add salt if it’s needed (probably won’t, but everyone’s tastes are different), and I will add a small amount of cayenne pepper for a little extra kick. Again that is to taste, I wouldn’t put a ton in as it will overpower the other flavors. I also like to serve the dish with tortilla chips. You can add some shredded cheddar cheese and a dollop of daisy if you prefer. Enjoy!

I think that this is a wonderful recipe as it tastes great, is fairly easy to make, and can use very small changes to meet everyone's tastes. I feel that this is a healthy recipe as it is packed with vegetables, and lean meat. Per cup there is approximately 224 calories, 7.75g of fat, 19.68g of carbs, and 19.75g of protein. I am no expert, but this seems like a rather balanced meal. It covers food groups - meats, and vegetables pretty well. It can also have the food groups of dairy and grains. I don't add any dairy products to mine, and that is the one area that I think it is lacking. That is easily remedied by adding some shredded cheese to it, or even just drinking a glass of milk along with the meal. (If you over do the cayenne pepper, that's a great way to balance the heat.) The meal could also use a few more grains, and another easy way to balance that is to put the chili over rice. I do this on occasion, but as my wife doesn't like it that way, I don't do it to often. 

One down side to this meal is that it can easily be unhealthy. Adding the wrong ingredients or cheaper ingredients can severely increase the fat content or the sodium content. For instance if instead of ground turkey, you use ground beef and buy the cheaper 70/30 kind... there is a much higher percentage of fat in this over the ground turkey. Also adding excess salt would be another way of making this dish unhealthy. 

All in all, I think it is a delicious, healthy meal that everyone can enjoy. 

T. Payne

Crockpot Salsa Chicken

My name is Sierra Vredeveld, and I have been married for two years. My husband and I are both college students, and it definitely makes money tight. We have found lots of ways to eat cheap and healthy at the same time. This recipe is one that my mother used to make because it was easy and quick to cook.
The chicken salsa tastes so good! It is so quick and easy to make. The prep time is seriously less than 5 minutes in the morning. It is easy and fairly inexpensive so it is perfect for college students! The best part is you can put it in a container in the fridge and heat it up a couple days later.

Recipe:
Place two chicken breasts in crock pot. (frozen or not)
Pour salsa over chicken, to cover it.
Cook on low 6-8 hours
Shred chicken with two forks occasionally. When fully cooked, spoon into warm tortillas. Add cheese, sour cream, etc to your liking.

This meal can be as healthy or unhealthy as you make it. I prefer a white tortilla, but you can use wheat as a healthier alternative.  I use shredded cheese and a fat-free sour cream. The chicken is healthy because I use a lean chicken breast and it provides protein. The salsa has a lot of sodium, but it's a way to get vegetables incorporated into the meal. You can also add to the mixture if you prefer to get more vegetables. The low-fat cheese and sour cream incorporates dairy. The wheat tortilla is a healthier alternative to a white tortilla while still incorporating the grains into the meal. The one thing that is missing from this meal is fruit, and I still haven't thought of a fruit to pair with this meal just quite yet. So I usually just eat fruit as a snack at some point during the day. I usually will make some Mexican rice to couple with the burritos, there is not much nutritional value to that.

Vredeveld, S.

Vegetable "Beef" Soup

Vegetable "Beef" Soup

I chose to make a hearty soup. I like this recipe because it is low in fat, it has a lot of yummy flavor, and is loaded with healthy vegetables. It makes a large quantity and will feed at least 10 people and takes about 45 minutes to prepare.

Ingredients:

1 lb. ground turkey
2 cans tomato sauce
2 cans water
1can diced tomatoes
1 medium onion
1 can green beans
2 cups of corn
1/2 cup diced carrots
1 small zucchini
1 TBSP Knorr Chicken Flavor Bouillon
3 chicken bouillon cubes
2 tsp. chili powder
2 tsp. garlic powder
2 tsp. onion powder

You can use any vegetables you want to or have on-hand.

Preparation:

Brown ground turkey (or ground beef if you prefer), onion and carrots with all spices. Then add tomato sauce, water, diced tomatoes, and the rest of the vegetables. Bring to a boil. Serve.

Nutrition Facts: Total for batch

Fat: 40 g
Saturated fat: 12.5 g
Protein: 127.5 g
Trans fat: 0 g
Dietary fiber: 28 g
Sugars: 52.5 g
Sodium: 11170 mg
Carbohydrate: 96.5

This recipe is a good source of protein which helps your cells, organs, and tissue structures. It is a good source of dietary fiber which helps digestion. The tomato products are good sources of vitamin c, lycopene, and antioxidants. This recipe is quite high in sodium which can contribute to high blood pressure. Can be eaten with bread or tortilla chips. Cheese or sour cream can be added to incorporate dairy into this meal.

Gifford, J.

Whole Wheat Pita Bread Margarita Pizza

Hi! I am Sara Allred. This is one of my "go to" recipes. I work several jobs and I am going to school so fast and cheap are very important to me. This dish only costs about $1.50 a serving so even feeding friends is very doable. I hope you like it!

Taste: Anyone who likes pizza and Italian food will appreciate this dish. This dish is lite and fresh which is great when its hot outside or if your trying to slim down but would prefer not to give up pizza (which is almost everyone).  It's especially awesome when you consider how easy it is to prepare.

Preparation: This recipe is almost too easy. It takes 5 minutes to prepare and about 5 minutes to cook. Anyone in a time crunch can appreciate a meal that takes a total of 10 minutes before eating.

All that is needed:
-1 can of low sodium diced tomatoes
-2 oz. of part skim mozzarella cheese (I like the fresh mozzarella packed in water)
-Whole Wheat Pita bread
-a few leaves of thinly sliced basil.
I always drain the tomatoes to start with and thinly slice the cheese to put on top of your pita. Bake for about 5-7 minutes at 425. Right after you take it out of the oven, while the pizza is still hot, sprinkle the basil over the top (this way you don't burn the leaves but the heat releases the flavor). 

Nutritional Information: Any of us concerned with keeping our girlish figures can rest assured that this recipe is very figure friendly. It is very low calorie and low fat.

A serving is one pizza and the Recommended Daily Allowances are as follows:
-Calories 250
-Total fat- 12%
-Saturated fat 22%
-Cholesterol 0%
-Sodium 15%
-Potassium 4%
-Carbohydrates 9%
-Fiber 16%
-Protein 12 g
-Vitamin A 10%
-Vitamin C 15%
-Calcium 25%
-Iron 9%
-under 2 grams of sugar
(nutritional information estimated based packaging)

Benefits of this dish: This recipe is low calorie and low fat but because of the complex carbohydrates and fiber in the whole wheat pita bread it will keep you full while helping to keep your blood sugars stable. It is also low in sodium and sugar. All of these benefits work together to give us a hearth healthy option. The tomatoes in this dish offer a wide variety of nutrients that are essential to maintain a healthy body. First of all, they are high in Potassium which is essential for making your heart beat correctly. Tomatoes also contain a lot of vitamin C which helps us ward off infection and absorb iron. Another little fact about tomatoes is that they contain Lycopene, the substance that gives red fruit its color. Lycopene has a lot of benefits for our skin and for men their prostates. The Calcium in this dish comes primarily from the cheese. Calcium is essential for our bone structure and muscle function, with out enough of it in our diets we risk diseases such as osteoporosis as we age.

What this could use more of: Although this dish does have some Iron and Potassium, for a balanced and healthy diet it would be beneficial to have more in your meal. As previously stated Potassium is essential for regulating your heart rate and Iron is essential for building your blood. 

What to serve with it: I always have this with a tossed green salad. I like mine loaded with a variety of veggies and dressed with olive oil and lemon juice but you can make it however you like! This will help boost the nutrient content. Because this is a simple dish it does not have a high content of some vitamins and minerals such as Iron. 

-Allred, S

Turkey Meatloaf

I love this recipe because it's simple and matches my diet specifications exactly, I hope you find it enjoyable too!  I am allergic to gluten and dairy and have very low sugar and corn tolerances and simply don't like soy, so many of the ingredients used in this recipe can be replaced with regular ingredients to cut down on cost.  Because the turkey meatloaf is pretty much protein with vegetables I added recipes for a more well-rounded meal as well.

Recipes:

Turkey Meatloaf:

2 lbs ground turkey
2 large egg whites
2 Tbsp. coconut aminos (or soy sauce if you prefer)
1/2 cup diced onion
1/2 cup chopped celery
1 tsp. minced garlic
1 tsp. sea salt
1 tsp. black pepper

1. Preheat the oven to 375 degrees Fahrenheit.
2. Combine all ingredients in a large mixing bowl.  Mix well.  Press mixture into a nonstick loaf pan and bake for about 1 hour or until cooked through.  Let rest for 10 minutes.  Slice and serve!

Fool-proof Brown Rice:

1 1/2 cups brown rice

2 1/3 cups water

1/2 tsp. salt

1. Preheat oven to 375 degrees Fahrenheit. Place rice in 8x8 glass baking dish

2.  Add water and salt to a medium saucepan and heat.  Once boiling immediately pour over rice and smooth with a dinner fork.  Cover tightly with one layer of aluminum foil and place in the oven.  Bake rice for 1 hour.

3. Remove baking dish from oven and uncover rice.  'Fluff' the rice with a dinner fork and loosely recover the dish with the aluminum foil.  Let sit for 5 minutes and then serve fresh or refrigerate it.

Cherry Smoothie:

I chose to add a cherry smoothie to this meal because it is full of healthy fats and tastes amazing!  It is a little more on the expensive side, especially if you use xylitol instead of sugar.

3/4 cup of frozen cherries (defrosted)

3/4 cup almond-coconut blend milk 

xylitol 

1.  Pour almond-coconut milk and cherries into a blender and blend until smooth.  

2.  Add xylitol to taste.

3.  Serve immediately.

Taste:

I love the taste of these recipes.  The turkey meatloaf gets most of it's taste from the celery and onions and the cherry smoothie is very flavorful, but the brown rice is, admittedly a little bland.  I used a lime to add some flavor though a sprinkle of salt can also do the trick.  I never add butter to rice, but I suppose that is an acceptable substitute for added flavor as well.

Ease of Preparation:

Honestly these are some of the easiest recipes I know, though the meatloaf and rice do take an hour to cook.  The ingredients are fairly simple and do not take a lot of work.  Prepping all three recipes takes less than half and hour.  

Specific Nutritional Value:

Turkey Meatloaf (only):

Serving Size: 1 - 1" slice

Estimated RDA:

Total Fat: 20.7%

Saturated Fat: 18.75%

Cholesterol: 45%

Sodium: 5.8%

Carbohydrates: 0%

Fiber:  1%

Sugar: 0%

Protein: 60%

Vitamin A: 1%

Vitamin C: 4%

Iron: 8%

Calcium: 6%

Nutrition Analysis:

So this recipe is very high in protein and has a large portion of fat.  I try to use lean or lower fat ground turkey to minimize fat intake.  I usually eat turkey meatloaf as a protein boost for lunch or around dinner when I need to stay fuller for longer.  The saturated fat and cholesterol levels are high as well, but definitely within the bounds of their RDAs.  

Because this recipe is so lop-sided when it comes to nutritional value I nearly always eat 1/2 - 1 cup of brown rice alongside it.  Brown rice is a fantastic healthy carbohydrate which will boost your B-6, magnesium and dietary fiber.

Without the smoothie this recipe has absolutely no sugar.  I include the smoothie for it's healthy fats and natural sugars as well as it's great taste.  Coconut-almond milk is very low calorie and relatively low-fat while adding a variety of vitamins and minerals, including more calcium than a glass of milk. 

Proteins:

Protein is essential to a healthy diet because they make up the body's basic structure rather than being burned for energy.  While the normal American diet is high in protein it is still important to consider it when making your meal.  Without protein your body would have difficulty repairing itself from basic wear-and-tear.

Carbohydrates:

The American diet is overly focused on quick carbs.  Carbohydrates are necessary for energy, but should be carefully chosen in your daily diet.  Complex whole-grain carbohydrates provide more, longer lasting energy than simple sugar carbohydrates.

Lipids:

While healthy fats are necessary to a healthy diet they need to be monitored. They are necessary for regulating blood pressure and cell repair but are only required in small amounts.  The current American diet is too high in lipids which can lead to cardiovascular disease.

Christensen, A.

Feisty Chicken Fajitas

Hi everyone! This is Alyssa Mull and I am happy to show you this recipe that my mom made for me all the time growing up. I love this recipe because it has chicken (which is my absolute favorite food), but also because it is very healthy and delicious if you like a little spice. The ingredients are all at a reasonable price for a typical college student, takes around 20 - 30 minutes to make total, and it feeds up to 8 people!

Taste: Umm incredible! Very simple but a very satisfying meal. You will love to have this for lunch or dinner.

Ease of preparation: Fantastic! Just heat up 1 tbsp. of olive oil in a pan with medium heat, add chicken, and sprinkle ¾ of fajita seasoning (takes up to 6 to 10 minutes). In a second pan heat up remaining olive oil on medium heat, add peppers and onion, stir in remaining fajita seasoning, and cook until vegetables are soft (8 to 10 minutes, stirring occasionally). While those are cooking just heat up your tortillas in tin foil and throw them in the oven. Fill your fajitas and it’s eatin’ time! 

Specific nutritional value: This meal contains protein and vegetables; the calories are reasonable and overall it is healthy to eat!

Estimated Recommended Daily Allowance for one Fajita

Calories: 352

Total fat: 19%

Saturated fat: 13%

Polyunsaturated fat: 2.309g

Monounsaturated fat: 6.21g

Cholesterol: 13%

Sodium: 20%

Potassium: 520mg

Carbohydrates: 14%

Dietary Fiber: 22%

Sugar: 4.82g

Protein: 19.67g

Vitamin A: 9%

Vitamin C: 54%

Calcium: 11%

Iron: 17%

Folic Acid: 0%

Ingredients: serve 6-8 people

•     3 tablespoons olive oil, divided
•     1 1/2 pounds boneless, skinless chicken breast, sliced into strips
•     2 bell peppers, sliced
•     1 onion, thinly slices 
•     8 small whole wheat tortillas
•     Fajita seasoning (or if you want to make it from scratch you can)
•     For seasoning you will need:
•         1 tablespoon chili powder
•         1 teaspoon cumin
•         1 teaspoon paprika
•         1/4 teaspoon cayenne pepper
•         1/4 teaspoon garlic powder
•         1 teaspoon salt
•         1 teaspoon ground black pepper

Why are these nutrients important?

Protein: Based upon how much chicken slices you put into your fajita will depend upon how much protein you get, but chicken is very high in protein and very low in fat. The body uses proteins for energy, it is also used as an enzyme, which starts reactions within the body, including metabolism, and gene growth & repair. Proteins are also used by the body to carry signals from one part of the body to another and to form structures, including muscles. Protein should account for 10-35% of your daily calorie intake.

Fats and Carbs: This meal is low in fat, which means the saturated fats, Polyunsaturated fats, and Monounsaturated fats are all very low as well. Fat provides energy and is a carrier of important nutrients such as vitamins A, D, E, and K and carotenoids. But fat can impact the health of our hearts and arteries in a positive or negative way, depending on the types of fat we eat. It is recommended that people get between 20 and 35 percent of calories from total fat, with most fats coming from sources of "good" fat. Fajitas are also a good source for carbs, they do not contain too much or too little, they are just the right amount to have in a good meal. Carbohydrates are the body's main source of energy.  They are easily digested and broken down into glucose, which the body uses to perform its numerous functions. Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225g– 325 g of carbohydrates for someone on a 2000-calories diet.

Vitamins and Minerals: This recipe is a great source for vitamin C, especially in the green peppers. It is a water-soluble vitamin and cannot be stored in the body. Most plants and animals can produce their own vitamin C, but humans cannot. Because of that reason, humans must eat ample amounts of vitamin C every day. Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones. Men should consume 90 mg per day of vitamin C while women need 75 mg per day. This vitamin will keep your teeth and bones strong and your blood working properly. Chicken provides about 3.5 milligrams of iron in a 1.5 serving. Iron helps build red blood cells, which help deliver oxygen throughout the body. Fajitas offer potassium as well. Potassium is necessary for the function of the muscles, nerves and heart.

The negative aspects of this recipe are that it does contain a good amount of saturated fat and sodium. Saturated fat is not healthy for people because it raises the level of cholesterol in our blood. Having high bad cholesterol is also not good for people because it can dramatically increase the risk of a heart attack or heart disease.  High sodium in foods is not healthy either. It is recommended that people are to have less than 2400 milligrams per day. Sodium attracts water and a high-sodium diet draws water into the bloodstream, which increases the volume of blood and over time can increase your blood pressure. High blood pressure forces the heart to work harder and can damage blood vessels and organs- increasing the risk of heart disease, kidney disease, and stroke.

Fruits and dairy are not necessarily included in this recipe; however, they can be! Just add a little bowl of fruit to the side and a glass of milk and you're golden. The rest of this recipe contains the other main food groups: vegetables, grains, and protein foods. 

I decided to switch regular flour tortillas with whole wheat tortillas because it is much lower in calories. You can also add some salsa or other flavoring to make it taste less dry, but keep in mind that’s always more calories.

I consider this a healthy recipe because one serving is very filling and low in calories. Most of the nutrients it contains are good for you. It is also a great source of protein and veggies. I recommend eating this for lunch or an early dinner.

Mull, A