Harper College will be closed Wednesday, November 27 through Sunday, December 1 for Thanksgiving Break.
Thinking about what to make for food every day can be exhausting! In addition, thinking about nutritious options to make can be even more overwhelming. Below are some nutritious recipes to hopefully make cooking/baking more fun but with a nutritious twist!
|
Ingredients
Instructions
Ingredients:
Instructions:
Notes:
Source: https://sallysbakingaddiction.com/good-morning-sunshine-breakfast-cookies/
Ingredients
Instructions
Notes
*Make ahead instructions: do not make the entire pan in advance and refrigerate overnight because the oats will absorb all the liquid. You can mix up the wets and dries separately and store in separate containers (with the wets refrigerated), then pour them together in the morning and bake
Source: https://www.acouplecooks.com/banana-baked-oatmeal/
Ingredients
Directions:
Notes
Ingredients
Instructions
Notes
*Step it up with chorizo-style eggs and add the following spices to the eggs while whisking: ¾ teaspoon chili powder, ¾ teaspoon garlic powder and ¾ teaspoon cumin.
Source: https://www.acouplecooks.com/breakfast-quesadilla/
Ingredients
Instructions
Ingredients
Instructions
Notes
Ingredients
Instructions
Source: https://www.acouplecooks.com/healthy-breakfast-sandwich/
Directions: (total cook time 35 min)
Serving size: 4 people
Vinaigrette
Directions (total cook time 35 min):
Whisk all vinaigrette ingredients together in a separate bowl, serve over the top and enjoy!
Ingredients
Directions
Tip
Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups
To make ahead
Omit mint, cover and refrigerate for up to 8 hours. Stir in mint just before serving.
Source: https://www.eatingwell.com/recipe/252725/bean-salad-with-lemon-cumin-dressing/
Ingredients
Directions
Tips
To make ahead: Cooked quinoa can be refrigerated for up to 4 days or frozen for up to 3 months. The bean salad can be refrigerated for up to 4 days (omit the mint and save it for the wrap assembly). Assemble wraps just before serving to keep the lettuce and mint from wilting. (If you're packing them for lunch, you can do this the evening before or in the morning; refrigerate until ready to pack with an ice pack.)
Source: https://www.eatingwell.com/recipe/274219/meal-prep-vegan-lettuce-wraps/
Serving size: 2–3 people
Ingredients
Directions
Place shrimp in a bowl. You may either coarsely chop the shrimp, or leave them whole, depending on your preference. Add lemon juice, covering shrimp completely. Cover and refrigerate for 30 minutes, or until opaque and slightly firm.
Add onions, tomato, cucumber, radishes, and garlic; toss to combine. Gradually add jalapeño and cilantro to desired taste (jalapeño will grow stronger while marinating). Stir in tomato and clam juice cocktail to desired consistency.
Cover and refrigerate for 1 hour. Serve chilled with tortilla chips.
Note: This summer favorite is sure to be a hit for any occasion, be it for family dinner or your neighbors start of the summer cookout. Ceviche is a great way to eat a diverse meal given that it is a party of vegetables, fruits, and protein all in a limey mouth watering dish. The utilized shrimp is packed with vitamins, minerals, and protein, but it can also be substituted for chopped tilapia, salmon, mahi-mahi (truly, most fresh fish will work) or even soy protein! Fish like salmon, trout, and shrimp are high in omega-3 fatty acids and low in mercury. This low calorie (387 kcal) meal is packed with 18 grams of protein and 58 grams of carbs, which can easily be reduced by eating little to no tortilla chips. Tip: the recipe calls for 1 hour of refrigeration time, but we find it best when you let it refrigerate overnight.
Source: https://www.allrecipes.com/recipe/76469/mexican-ceviche/
INSTRUCTIONS
Add all ingredients to a medium bowl. Toss together until combined. Serve immediately, or refrigerate in a sealed container for up to 3 days.
Note: Need some salsa to go along with your ceviche? Or maybe you made some tacos for your first cookout of the year? Salsa is a staple in Mexican cuisine, and this recipe is sure to pair well with almost any dish you make. Did you know that mangos account for nearly half of all tropical fruits produced world wide? With only 38 calories per serving, you can enhance the flavor of your meals without sacrificing enjoyment. There are ways to change up the spiciness if your friends and family have different tastes by using different peppers like serrano peppers, which are 2-5 times hotter.
Instructions
Soak rice in 2 cups very hot (not boiling water) for 2 hours (amount as original recipe is written // use 1/3 of the total water if altering batch size). The rice should be soft but still very raw – you should be able to snap a piece in half with your fingernail without much effort. Drain and add to a blender.
Add 4 cups water (amount as original recipe is written // use 2/3 of the total water if altering batch size), dates, vanilla, and the cinnamon stick, top with lid and cover with a towel to ensure it doesn’t splash. Blend for about 1 minute until the date specks are very small and the mixture seems well combined. It doesn’t have to be 100% pulverized.
Scoop out a small sample with a spoon to test sweetness. If it’s not sweet enough, add more dates (or honey if not vegan).
In two batches, pour the mixture over a bowl or pitcher covered with cheesecloth, a nut milk bag, very thin towel, or a clean t-shirt or clean pair of panty hose (a tip I learned from My New Roots). I wrapped a rubberband around my bowl to ensure it didn’t come loose, but this isn’t necessary.
Strain the mixture until only pulp remains in the cloth, squeezing to get every last drop out. It will take a little effort depending on how pulverized your pulp is. Rinse out cloth and set aside for washing.
Next, stir in almond milk (optional), whisk and transfer to mason jars or a large beverage container with a lid. Chill and serve over ice. Will keep in the fridge for several days.
*You can sub 1/2 tsp ground cinnamon for the 1 cinnamon stick.
Note: What better way to freshen up than with some homemade horchata? Horchata is made in various latino countries, but this recipe mostly resembles the Mexican version given its use of rice, cinnamon, and vanilla. This drink can get sugary, but this recipe calls for sweetening with dates instead of sugar, and it is also vegan and gluten-free. Dates are rich in phytochemicals, antioxidants, and dietary fiber.4 One serving (¾ C) provides 83 calories, 1 gram of protein, and 4 grams of fiber.
Source: https://minimalistbaker.com/date-sweetened-horchata/