Quick and Healthy Recipes

By Jing Chai

Live off campus? No meal plan? Need a quick way to eat a healthy, inexpensive meal? Look no further. We have assembled an arsenal of recipes from POPSUGAR fitness to help you stay nourished. 

Breakfast:

Meat Optional Frittata

Ingredients:

·      2 large eggs

·      Pinch of a cheese of your choice

·      Dash of salt

·      Pinch of pepper

·      Dash of cayenne (optional)

·      ¼-3/4 tablespoons olive oil (substitute with cooking oil of your choice)

·      ¼ medium-sized potato, washed and diced

·      ¼ medium onion, sliced

*Add other vegetables, sliced meats and/or spices to your taste

Directions:

1.     Whisk eggs, cheese, any spices, and half of the salt.

2.     Turn on stove to medium-high heat and pour oil into skillet.

3.     Add potatoes, the rest of the salt, and any other vegetables that take longer to cook into skillet. After vegetables have browned, place into a bowl.

4.     Lower stove heat to medium. Add more oil if necessary. Cook remaining vegetables and transfer to bowl.

5.     Lower stove heat again and pour in egg mixture to cover the skillet. Stir in already-cooked vegetables from bowl and cheese until eggs have solidified.

6.     When eggs have set, turn off stove heat and serve.

Lunch:

Spinach Quinoa Scramble

Ingredients:

·      ½ tablespoon vegetable oil (substitute with olive oil or any other cooking oil)

·      1 teaspoon minced garlic

·      2 eggs

·      1 tablespoon milk of your choice

·      Pinch of salt

·      Dash of pepper

·      1 cup spinach

·      ¼ cup cooked quinoa

Directions:

1.     Turn on stove to medium-low heat and pour in oil. Cook garlic in oil for one minute.

2.     Stir milk, salt, and pepper together. Whisk two eggs in this mixture.

3.     Cook spinach in skillet for 30 seconds.

4.     Pour egg mixture into skillet for 10 seconds. Beat eggs toward center of pan with a wooden spoon.

5.     Add quinoa into skillet when egg is almost cooked. Mix together.

6.     Turn off stove when skillet contents are warm and serve.

Dinner:

Stir-Fry

*Disclaimer: I am not a great chef. This is an easy idea that can be tweaked to personal taste.

Ingredients:

·      Brown rice

·      Broccoli, other vegetables of your choice

·      Protein of your choice (i.e. chicken breast, tofu, beans)

·      Vegetable Oil

·      Salt, pepper, and/or spices of your choice

Directions:

1.     Heat stove to medium-high and pour in oil.

2.     When you feel heat rising from the skillet, pour protein in skillet and stir with spatula.

3.     After protein becomes crispy and brown, turn down heat and add vegetables. For vegetables that take longer to cook like broccoli, you may want to steam or cook them in boiling water first to speed up the stir fry process.

4.     Add salt, pepper, and other spices to the skillet. Stir.

5.     Turn down stove heat and pour skillet contents into bowl to eat.

Drink:

Blueberry Pineapple Smoothie

Ingredients:

·      3 ounces nonfat Greek yogurt (or any yogurt)

·      1 tablespoon almond butter (sub with peanut butter/any nut butter)

·      ½ cup frozen blueberries (non-frozen works as well)

·      ½ cup frozen pineapple  (non-frozen works as well)

·      1 cup kale

·      ¾ cup water

Directions:

1.     Place ingredients into blender.

2.     Mix until you reach a smooth consistency.

Dessert:

Frozen Banana-Peanut Butter Bits

Ingredients:

·      5 medium ripe bananas

·      1 tablespoon peanut butter (substitute with any nut butter of your choice)

·      2 ounces nonfat Greek yogurt (substitute with any yogurt)

Directions:

1.     Peel and mash one banana with peanut butter and yogurt.

2.     Peel other bananas. Slice into ½ inch slices

3.     Smear banana, peanut butter, and yogurt mixture on a banana slice, topping with another banana slice. Repeat until all ingredients are used up.

4.     Freeze banana sandwiches until ready to eat. 

Recipes and images from fitsugar.com!