Harper College is closed Friday, July 3, for Independence Day (Observed).
It’s no secret that eating healthy comes with a multitude of benefits. It can help us maintain a healthy weight which in effect reduces our risk of chronic diseases such as heart disease and cancer. It can significantly decrease our stress levels with the help of certain carbohydrates, proteins and vitamins. Calcium-rich foods can strengthen our teeth and bones, and for better or worse, our eating behaviors are learned from our children, which will be learned from their children, and so on.
So yes, eating healthy is good. But it’s easier said than done, right? Everywhere we look there’s a new diet or superfood on the rise and we’re led to believe that it’s the key to our wellness. What often isn’t underlined on food blogs and social media, is the time and cost it takes to keep up with these trends, making it all-too-easy to give up on.
But eating healthy doesn’t have to be fussy. It just requires a little planning. To make things easy, we turned to some of the Nutrition program faculty and students here at Harper College for recipes of their favorite snacks and meals that keep them happy, energized and healthy on-the-go. Download, prepare, smile, repeat.
This recipe has a little bit of everything! Carbs, fat, protein and fiber. It is very tasty and filling and will keep your hunger satisfied for a long time. While I mainly eat this for breakfast, it can be enjoyed for any meal or snack throughout the day.
Ingredients
1 avocado, peeled and seeded
2 slices whole grain bread or bread of choice
1/2 lemon
Salt and pepper to taste
2 eggs, fried, scrambled or poached
Instructions
1). Toast 2 slices of bread in toaster until golden and crispy
2). Halve 1 avocado, remove pit. Scoop out avocado into a small mixing bowl.
3). Juice and zest lemon directly into bowl.
4). Add salt and pepper to taste
5). Combine and spread onto both slices of bread
6). Top with 2 eggs prepared to your liking
This recipe can serve as a tasty snack or dessert! The combination of peanut butter and chocolate satisfy a sweet tooth, and the fiber in flax and oatmeal keep you feeling full. The recipe contains healthy fats along with fiber and protein thanks to its simple ingredients.
Ingredients
1 cup oatmeal
1/2 cup natural peanut butter
1/2 cup ground flaxseed
1/2 cup dark chocolate chips
1/3 cup honey
1 tsp vanilla
1 ½ scoops unflavored or vanilla protein powder
Instructions
1). Mix together oatmeal, flaxseed, protein powder in a medium bowl
2). Add honey and vanilla to oatmeal mixture and mix until combined
3). Add chocolate chips and stir until mixed throughout
4). Form into 1” balls and refrigerate
This recipe is appetizing and colorful, due to its variety of vegetables. It contains whole wheat pasta, which is a good source of fiber, along with chicken which is a good source of protein. Different vegetables can be added according to your preference. This is a great for a quick, easy and healthy lunch. It can be made beforehand and stored in the freezer as well.
Ingredients
6 tbsp oil
Whole wheat angel hair pasta
2 bundles chopped spring onion
1 ½ cup chopped carrots
1 chopped capsicum
1 ¼ cup green peas
1 cup chopped French beans
3-5 slit green chilies
1 chopped boneless chicken breast
1/2 cup corn
Salt and pepper to taste
4 tbsp vinegar
4 tbsp soy sauce
Instructions
1). Cook pasta according to package directions, drain
2). Heat oil in a pot, add spring onions and green chilies, fry 1-2 minutes
3). Add vinegar and soy sauce
4). Add chopped chicken, cook for 5-6 minutes, stirring occasionally
5). Add remaining vegetables, stir until combined, let sit for 1-2 minutes
6). Add salt and cook until all the vegetable water dries up, top with black pepper
This recipe is an excellent side dish to accompany any lunch or dinner. Corn provides fiber and antioxidants and is slowly digested which means it does not elevate blood sugar quickly. Microgreens are a nutrient powerhouse! These tiny leaves are much more nutrient dense than their full-grown counterparts, usually containing 4-6 times more vitamins and phytochemicals.
Ingredients
4 cooked ears of corn
1 medium tomato, diced
1/4c zucchini, diced
1T Extra Virgin Olive Oil
2t white wine vinegar
1/2t each: salt and garlic powder pinch of pepper
handful of microgreens
2 basil leaves, chopped
Instructions
1). Combine first three ingredients and set aside
2). Mix the next four ingredients separately
3). Pour over the corn mixture
4). Add in micro greens and basil and gently toss
This recipe has been a family favorite for years! It is especially comforting in the fall and winter months, filling the house with wonderful aromas and warming up our bellies. Not only is it a great dinner, but it’s even better leftovers.
Ingredients
2-3 tbsp extra virgin olive oil
1 large white onion, chopped
3 large garlic cloves, minced
4 large carrots, peeled and sliced into medium coins
3 large potatoes, peeled and diced
1 head of cauliflower, trimmed and cut into bite size florets
1 tbsp cumin powder
1 tbsp fenugreek powder
1 tbsp chili powder
2 tsp garam masala powder
Salt and pepper to taste
2 26oz cartons of chopped tomatoes
1-2 cups water
1 15oz carton cooked/drained garbanzo beans
1 cup frozen peas
1 ½ full fat plain yogurt
1-2 tbsp honey to taste
Instructions
1). Heat a large heavy cooking pot to medium
2). Add oil and sauté onion, garlic and carrot.
3). Add potatoes,cauliflower and spices stirring to coat vegetables and cooking for another minute
or two to release flavors of spices.
4). Add tomatoes and water. Simmer for 45 minutes or until vegetables are soft and some
of the liquid has reduced (You may have to adjust cooking time or add more water to
achieve a stew-like consistency).
5). Add beans, peas, yogurt and honey. Simmer for 15 more minutes, adjust seasoning and
serve.