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On-the-Go Recipes for The Busy College Student

 

1. Carrot Latkes 

Servings= 4 (2 per serving)

 

Ingredients:

  • ¾ cup grated carrot

  • 1/3 cup finely chopped celery

  • ¼ cup finely grated onion

  • 1/8 cup plain bread crumbs

  • 1 large eggs, lightly beaten

  • ¼ cup packed fresh parsley

  • Coarse salt and freshly ground pepper

  • ½ tsp canola oil

  • ¼ cup plain Greek-style yogurt

 

Directions:

  • Combine the carrot, celery, onion, bread crumbs, eggs, 1 teaspoon salt, and black pepper in a bowl.  Press a heaping tablespoon of the mixture between your hands to form a 2-inch patty, and place on a tray or baking sheet.  Repeat with remaining mixture to form 8 patties.

  • Heat 1 tablespoon oil in a large skillet over medium-low until simmering.  Working in 2 batches, cook patties until golden brown, 3-4 min per side; transfer to a server platter.  Add remaining tablespoon oil between batches, if necessary.

  • To serve, top each Latke with a dollop of yogurt.

 

For 1 serving: Calories: 64 Total Fat: 2 g Total Carbohydrate: 7 g Protein: 4 g Sodium: 86 mg

 

Adapted from: Chism A. Healthy Living Cookbook. Memphis, Tennessee: University of Memphis:31.

 

Black Bean Salsa  

Servings= 4

  • ½ of 15-oz can low-sodium black beans, drained

  • ½ of 15-oz can of Mexi-corn

  • ½ large tomato, diced

  • ¼ medium red onion, chopped

  • ½ medium bell pepper, chopped

  • 1 tsp. of garlic salt

  • ¼ lime, squeezed

  • Cilantro

 

Directions:

  • Mix all ingredients together for a refreshing salsa; serve with tortilla chips or vegetables.

 

For 1 serving: Calories: 92 Total Fat: 0 g Total Carbohydrate: 21 g Protein: 5 g Sodium: 415 mg

 

Adapted from: Chism A. Healthy Living Cookbook. Memphis, Tennessee: University of Memphis:31.

 

Strawberry Smoothie  

Servings= 2

 

Ingredients

  • 1 ½ cups cranberry juice cocktail

  • 4 oz. reduced-fat vanilla yogurt

  • ½ pint fresh strawberries, cleaned, tops removed

  • ½  banana, sliced

Directions

  • Combine half of all ingredients in a blender or food processor and blend or process until smooth.

  • Repeat with the remaining ingredients. Combine the mixtures together and por into individual glasses to serve.

 

For 1 serving: Calories: 174 Total Fat: 1 g Total Carbohydrate: 40 g Protein: 3 g Sodium: 32 mg

 

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

 

 

Green Smoothie 

Servings= 2

 

Ingredients

  • 2 cups fresh spinach

  • 1 cup rolled oats

  • 1 cup apple, chopped

  • 1 banana, sliced

  • 2 Tbsp peanut butter

 

Directions

  • Blend spinach, oats, apples, banana and peanut butter together in a blender or food processor until smooth.

 

For 1 serving: Calories: 305 Total Fat: 17 g Total Carbohydrate: 43 g Protein: 10 g Sodium: 102 mg

 

Adapted from: LW W. Green Smoothie. All Recipes Web site. http://allrecipes.com/recipe/green-smoothie/. Updated 2010. Accessed April 1st, 2015.

 

Basil Pesto Squares  

Servings= 4

 

Ingredients

  • Olive oil spray

  • ½ cup fat-free milk

  • 2 eggs

  • ¼ cup fresh basil leaves

  • 1 ½ tsp grated Parmesan cheese

  • 1 ½ tsp extra-virgin olive oil

  • ½ large clove garlic, quartered

  • 1 ¼ cups all-purpose flour

  • 1 ½ tsp baking powder

  • 1/8 tsp pepper

  • Dash of salt

 

Directions

  • Preheat oven to 375°F. Spray an 8 –inch square baking pan with olive oil spray. Set aside.

  • Put milk, egg substitute, basil, parmesan, oil, and garlic in a food processor or blender and puree.

  • In a large bowl, whisk together remaining ingredients.

  • Pour milk mixture over flour mixture all at once. Whisk to mix well.

  • Pour batter into baking pan, using a rubber scraper to smooth top.

  • Bake for 30 to 40 minutes, or until cake tester or toothpick inserted in center comes out clean. Turn onto serving plate. Cut into 16 squares.

 

For 1 serving: Calories: 202 Total Fat: 3 g Total Carbohydrate: 34 g Protein: 9 g Sodium: 294 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Roasted-Pepper Hummus 

Servings= 16

 

Ingredients

  • 1 medium red bell pepper or ½ cup roasted red bell pepper in a jar, rinsed and drained

  • 2 Tbsp Tahini (sesame seed paste)

  • 15- or 16-ounce can chickpeas, rinsed and drained

  • ¼ cup water

  • 2 tsp fresh lime juice (1 to 2 medium limes)

  • 1 medium clove garlic, minced, or ½ tsp bottled minced garlic

  • ¼ tsp salt

  • 1/8 tsp black pepper

 

Directions

  • Remove stem, ribs, and seeds. Blot bell pepper with paper towel. Dice bell pepper.

  • While bell pepper cools, dry-roast sesame seeds in a small nonstick skillet over medium heat for 3 to 4 minutes, shaking pan occasionally. Put sesame seeds in a food processor or blender and process for 30 seconds.

  • Add bell pepper and remaining ingredients and puree. Serve at room temperature or refrigerate in an airtight container for up to 5 days and serve chilled.

 

For 1 serving: Calories: 33 Total Fat: 1 g Total Carbohydrate: 5 g Protein: 2 g Sodium: 117 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Spicy Chickpea Snack  

Servings= 4

 

Ingredients:

  • 1 can chickpeas (15 oz)

  • 2-3 tbsp. olive oil

  • Cajun spice or chili powder, season to taste

  • 1 tsp. salt and pepper

 

Directions:

  • Preheat oven to 400°

  • Mix all ingredients.

  • Place on baking sheet and bake for 15-20 minutes.

 

For 1 serving: Calories: 156 Total Fat: 8 g Total Carbohydrate: 17 g Protein: 5 g Sodium: 270 mg

 

Adapted from: Chism A. Healthy Living Cookbook. Memphis, Tennessee: University of Memphis:31.

 

 

Overnight Oat Power bowl 

Servings= 1

 

Ingredients

  • 1 banana, mashed

  • 1/3 cup rolled oats

  • ¼ tsp cinnamon

  • 2/3 cup skim milk or almond milk

  • 1/3 cup water

  • Add garnish: almonds, walnut, spices, nut butter

 

 

Directions

  • The night before: grab medium bowl and mash the banana until smooth. Now stir in oats, cinnamon, milk, water and other garnishes until combined. Cover and refrigerate overnight.

  • In the morning, microwave or put on stove to heat and place in a container to take on the go.

 

For 1 serving: Calories: 248 Total Fat: 2 g Total Carbohydrate: 49 g Protein: 11 g Sodium: 87 mg

 

Adapted from: Liddon A. 5-Minute Oatmeal Power Bowl. Oh She Glows Web site. http://ohsheglows.com/2014/11/17/5-minute-oatmeal-power-bowl/. Updated 2014. Accessed April 1st, 2015.

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