19 Oct 5 Go-To Meals Of Nutrition Students
By Lexi Orlan, Contributing Blogger
With classes, clubs, meetings, work and everything in between, it can be hard for college students to prepare a meal. Some students grab those grease-laden on-the-go meals, but nutrition and dietetics students are a little more mindful of their food choices. I asked some of my fellow nutrition students for their favorite easy-to-prepare, healthy meal ideas!
“Whenever I don’t know what to make, I always go for an acai bowl. It’s so easy because all of the ingredients are always in my freezer. They are customizable to my tastes and full of antioxidants!”
- 1 unsweetened acai packet
- ½ frozen banana or ¼ cup frozen berries
- splash of almond or cashew milk
- Optional toppings: berries, banana, honey, granola, cacao
- Blend acai packet with frozen fruit and milk.
- Pour into bowl and add toppings of your choice.
–Lexi O. Class of ‘17
“When I’m in a rush or get home late, this is my go-to dinner. It’s easy to just throw together since I always have lentils in the house, and the broccoli can be subbed for any veggie in the fridge! This lentil bowl is fool-proof, delicious, and full of protein, fiber, and vitamin C!”
- ¼ cup dried lentils
- 2 teaspoons olive oil
- broccoli (fresh or frozen)
- basil, chopped, to taste
- salt and pepper, to taste
- Cook lentils according to package direction
- Heat a skillet over medium high heat. Add the olive oil and heat for 1-2 minutes. Add the broccoli and cook for 7-8 minutes or until soft.
- Combine the lentils and broccoli in a bowl. Top with basil, salt and pepper.
–Melissa R. Class of ‘17
Apple Pie Oats
“Oats are my go-to breakfast since they’re full of fiber and super filling. I love this recipe, especially because it tastes like a dessert but full of nutrients and healthy fats!”
- ½ cup rolled oats
- 1 cup water
- 1 tablespoon of chia seeds
- 1 apple, diced
- dash of cinnamon and nutmeg
- optional: 1 tablespoon almond butter
- Put all of the ingredients in a pot. Bring to a boil and cook until oats are tender and apple is soft—about 5 minutes. Pour into a bowl and top with almond butter.
–Kaelyn B. Class of ‘17
Turkey Roll-Up with Sautéed Kale and Sweet Potato Chips
“Turkey, sweet potatoes and kale are in my shopping cart every week. I love this lunch because it has protein, vitamin A-packed sweet potato and kale. It’s the perfect meal to keep me full and get me through busy days.”
For sauteed kale:
- ½ cup kale
- 2 teaspoons avocado oil (or olive oil)
- 1 clove of garlic, minced
- ¼ teaspoon salt
For sweet potato chips:
- 1 sweet potato
- 1 tablespoon avocado oil
- 1/2 teaspoon salt
- 1 teaspoon rosemary
- 3 slices of Applegate Herb Roasted Turkey Breast
For sauteed kale:
- Wash and dry the kale. Remove the hard stems.
- Heat a skillet over medium high heat. Add 2 teaspoons of avocado oil and heat for 1 minute. Add the kale and cook for 5-7 minutes or until kale is wilted. Add the garlic and ¼ teaspoon of salt and cook for 1 more minute.
For sweet potato chips:
- Preheat the oven to 425 degrees Fahrenheit.
- Wash and thinly slice the potato.
- Place slices on a baking sheet and drizzle with 1 tablespoon of avocado oil, salt and rosemary.
- Bake for 10-12 minutes (flip after 5 minutes)
Roll turkey breast and enjoy with sauteed kale and sweet potato chips on the side.
–Laura T. Class of ‘17
Vegan Roasted Pepper Pasta
“Here’s a recipe from Minimalist Baker that I use every few weeks. I do a lot of meal prep so I have to find recipes that I won’t get tired of and can eat multiple days in a row. I am obsessed with this recipe and it’s vegan (and gluten free!).”
–Julia K. Class of ‘17
Crock Pot Shredded Chicken
“The number one thing I consider when preparing meals is convenience. Being a dietetic student, I know convenient doesn’t always equal healthy. I love using crockpots to make my life easier. One of my favorite things to cook on a Sunday night is this easy crockpot chicken. I usually make a large amount so I can have it for the rest of the week. This also freezes really well.”
- 2 lbs. chicken breast
- 1 cup low-sodium chicken broth
- 1 teaspoon salt
- 1 teaspoon pepper
- Combine all ingredients into a crock pot. Cook in high for 3-4 hours or on low for 6-7 hours.
- Take chicken out of crock pot and allow to slightly cool; Shred with a fork.
- Serve on top of salad or mix with taco seasoning and put on top of a taco bowl.
–Sheridan Jonas, DI Intern at Rush Medical Center
Lexi Orlan will be a senior dietetics major at the University of Delaware. She hopes to become a registered dietitian and use her passion for food and health to better others’ lives.