Here are a few healthy recipes to get you started in the kitchen:

Basic Smoothie Template

Adapted from Institute for Functional Medicine

Servings: 1

6-10 oz. water or unsweetened non-dairy milk (e.g. coconut, hemp, flax, almond, cashew)

½ cup berries (e.g. strawberry, blueberry, raspberry, blackberry)

1-2 cups leafy green vegetables (e.g. spinach, kale)

3 tbsp. hulled hemp seeds

¼ of an avocado

¼ cup ice cubes (optional)

• Blend all ingredients in a high-speed blender until smooth and creamy.
• Best served immediately but can be refrigerated.
• Ok to add a few squares of a sweeter fruit like mango or pineapple if you need, for sweetness.

Berry & Greens Smoothie Bowl

Adapted from Dr. Kara Fitzgerald

Makes 1 serving

½ cup banana, mashed

1/3 cup fresh or frozen spinach

¼ cup unsweetened non-dairy milk (e.g. coconut, hemp, flax, almond, cashew)

¼ cup filtered water

½ avocado

2 Tbsp raspberries

1 Tbsp pomegranate seeds

1 tsp coconut oil

½ tsp chia seed

• Mix all ingredients excluding pomegranate arils and chia seeds in a blender or food processor.
• Top with pomegranate arils and chia seeds.

Pecan-Crusted Chicken Tenders

Adapted from Dr. Kara Fitzgerald

Servings: 3-4

1 cup ground pecans (or almonds or walnuts)

1 teaspoon dried herbs (oregano, marjoram, thyme, as preferred)

½ tsp onion powder

¼ tsp garlic powder

½ tsp salt

Pinch black pepper

3 tbsp. ground flaxseed, combined with 1/2 cup water and left to thicken (10 minutes)

1 lb. chicken tenders

Olive oil, to drizzle

• Preheat the oven to 375°F. Line a large baking sheet with parchment paper.
• Combine the pecans, herbs, onion powder, garlic powder, salt and pepper in a medium bowl.
• Heat the oil in a large frying pan. One at a time, dip the chicken tenders in the flaxseed mixture, then coat evenly with the pecan mixture.
• Place the coated chicken tenders on the baking sheet and drizzle gently with olive oil.
• Bake until golden brown and cooked through, about 15 minutes.

TIPS/VARIATIONS:

• Serve with veggies, a salad or lemon wedges.
• Leftovers make a nice addition to a salad the next day.

Crock Pot Curry

Adapted from The Paleo Slow Cooker CookBook 

Servings: 4-6 

2 lb. cubed meat (your choice) 

2-3 garlic cloves minced 

1 can of coconut milk 

½ cup of broth or stock (beef, chicken or vegetable)

2 pinches salt 

2 tbsp. curry powder (or to taste) 

3 cups partially thawed frozen (or fresh) broccoli and/or cauliflower florets

• Add everything but the vegetables to the crock pot. 
• Cook on low for 6-8 hours 
• For frozen broccoli and/or cauliflower: Add broccoli and/or cauliflower 20-30 minutes before serving.
• For fresh broccoli and/or cauliflower: Steam for 3-5 minutes in a saucepan with 2-3 inches of boiling water. Add to crockpot immediately before serving 

Trail Mix

Adapted from Dr. Kara Fitzgerald

1-2 cups mixed raw nuts (e.g. pecans, hazelnuts, walnuts, almonds, macadamia)

1 tbsp. coconut oil

¼ tsp. sea salt

½ cup large unsweetened coconut flakes

1 tsp. ground cinnamon (optional)

¼ cup raw cacao nibs, or unsweetened dark chocolate chips

•  Preheat the oven to 375°F. While the oven is preheating, place coconut oil in an oven-safe container, then place it inside the oven to melt for about one minute.
• In a mixing bowl, combine nuts and coconut oil. Season with sea salt. Toss to combine.
• Spread on a rimmed baking sheet in a single layer. Toast until golden, stirring halfway through, about 6-8 minutes.
• Remove mixture from oven, place on plate and set on counter.
• When cool, combine seed and nut mixture with coconut flakes, cinnamon, cacao nibs. Mix to combine.

TIPS/VARIATIONS:
Double or triple batch and store in an airtight container.

Black Rice Coconut Pudding

Adapted from: thekitchn.com

Serves 4-6

 1 cup Thai black rice

1-1 ½ cups water

1 cup full-fat coconut milk

1/4 cup unsweetened coconut flakes

1 tbsp. coconut sugar

1/2 teaspoon salt

• In a medium bowl, soak rice overnight in cold water in the refrigerator.  Drain.
• In a medium saucepan, mix 1 cup water, rice and coconut milk, and bring to a boil over medium-high heat.
• Reduce heat and simmer uncovered for 30 minutes or until rice is tender, stirring occasionally. During the last 10 minutes of cooking, make sure to keep a close eye, adding extra water, 1/4 cup at a time, if the rice gets too dry.
• Meanwhile, toast the coconut. Preheat the oven to 350°F. Place the coconut on a baking sheet and bake for 5 minutes or until golden-brown, stirring once.
• When the rice is tender, add the sugar and salt. Simmer for 1-2 minutes, or until pudding has the desired texture. (Add a little more water for a looser pudding; let cook several more minutes for a drier pudding.) Taste and adjust seasoning. Spoon into individual bowls, top with toasted coconut flakes, and serve.

Avocado Chocolate Mousse

Adapted from Dr. Kara Fitzgerald

Servings: 2-4

1 large ripe avocado

1/4 cup cocoa powder

1/4 cup raw maple syrup

1 tbs. Coconut oil

1 tsp. vanilla extract

1 can chilled full fat coconut milk

• Place avocado, cocoa powder, maple syrup, coconut milk, coconut oil and vanilla extract into a food processor.
• Blend until smooth and enjoy 

TIPS/VARIATIONS:
Chill in the refrigerator to eat like ice cream. Top with nuts, seeds, cocoa nibs, sea salt or berries.

Recipe Apps

• Yummly has an extensive library that can accommodate many dietary restrictions and/or food dislikes/preferences
• Supercook offers a variety of recipes after you input the foods you have on hand
• Recipe Box offers a library to store your favorite recipes all in one place

Misc Food Apps

• FoodKeeper app lets you know how long to safely store foods and beverages
• OurGroceries lets you create multiple grocery/shopping lists for various stores. Can be shared with other household members who can add to the lists.

Helpful Handouts

• BUILD-A-BOWL – A simple way to create a healthy meal is to “Build A Bowl” based on certain food groups.
• COOKING WHOLE GRAINS
• SIMPLE TECHNIQUES FOR SAUTÉING IN 30 MINUTES

Contributors: Tammi Hall (Leigh Parent), Kristi Blumstein (Leigh Parent Alumni)

Learning how to cook can be a fun creative outlet for many people, but for others it can feel intimidating.  Luckily there are numerous YouTube videos on how to make just about anything you desire. 

As you begin to develop your cooking skills it is important to try to incorporate nutritious foods into your diet. Eating a well-balanced diet that is rich in nutrients is important for your health.  In addition to providing energy, food is information that tells the cells in our body how to behave in all situations. 

Consuming high-quality foods can help prevent diseases and maintain health, while eating poor-quality foods can actually create disease and damage our health.  Incorporating a variety of rainbow colored vegetables and fruits (aim for at least 5 servings daily) will provide your body with important phytonutrients needed for optimal cellular health and function.  

In addition to that, limiting your consumption of sugary foods and drinks, processed foods and refined grains will help prevent numerous chronic health issues.  Have fun in the kitchen and explore a variety of seasonings and herbs to bring your food to life.  

Before embarking on your cooking journey be sure to check out how to safely handle and prep food here.

Making Healthy Choices in the Dining Hall

No longer having “ home cooked meals”, dining halls can be freshman students’ main source of food.  While they can provide a lot of healthy options, they can lend many students to overeat and be a source of weight gain for many.  

Healthy practices to use when eating in the dining hall include:

• using smaller plates
• reading menu boards for healthier options
• watching use of higher fat condiments and sauces
• choosing extra fruits and vegetables
• going easy on desserts
• making smart beverage choices (avoiding high-sugar drinks)
• not lingering too long to avoid going back for unnecessary portions. 

Check out this site for tips on staying healthy while using on campus dining halls.  This site also contains lots of good nutrition information as well as smart shopping tips and recipes.

• https://www.choosemyplate.gov/ten-tips-be-choosy-in-the-dining-hall

Healthy Restaurant Choices

Need a break from the dining hall?  Eating out is an alternative but can easily be a source of extra calories, excess sodium and fat.  

When eating out, limit your consumption of fried foods to about once a week.

Healthier dining out options include:

• sandwiches/wraps
• grilled chicken sandwiches
• salads
• street tacos
• pho dishes
• burrito bowls

Here is a good website with tips on eating out – being aware of calories and healthier choices to maintain good health. 

• Healthy Fast Food

Smart Beverage Choices

It’s important to stay hydrated, but also to limit sugary drinks.  Water is the beverage of choice!!

Healthy Beverage Suggestions:

• Water is best!
• Sparkling water
• Tea/Coffee
• Low-fat milk
• Limit fruit juices to 8 ounces or 1 cup per day
• Limit soda, sports drinks and energy drinks

Too much sugar can lead to weight gain and too much caffeine can lead to other serious conditions.  See attached links for more info!

Rethink Your Drink:  https://www.cdc.gov/healthyweight/healthy_eating/drinks.html

Adverse effects of Energy Drinks and Excessive Caffeine: Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks . Excess caffeine can lead to cardiovascular issues and even seizures.

• https://www.nccih.nih.gov/health/energy-drinks

Healthy Snacks

Snacks can be an important part of an individual’s routine.  In general, try to select snacks that are under 150 calories and avoid snacking throughout the day.  

Healthy snacks include:

• fruit
• raw veggies and hummus or low-fat dip
• whole grain crackers or pretzels
• trail mix
• low-fat popcorn
• low-fat yogurt
• string cheese

Check out these links for some healthy, easy to store and prepare, dorm room snacks.

• https://www.pinnaclehealth.org/wellness-library/blog-and-healthwise/blog-home/post/your-cheat-sheet-to-healthy-dorm-room-snacking
• https://www.signupgenius.com/college/healthy-snacks.cfm

Staying Active to Stay Healthy

Nutrition is important and so is staying active. It is recommended that everyone get at least 30 minutes of physical activity daily.  Choose activities that you enjoy so you stay motivated.  

Some Fitness Ideas include:

• Using on-campus gyms
• Hiking with friends
• Yoga in your dorm room
• Fitness classes

Check out these other ideas:

• Staying Fit on Campus:  https://www.affordablecollegesonline.org/college-resource-center/staying-fit-on-campus/

Other Great Ideas on Staying Healthy and Fit: 

• https://www.eatright.org/