5 Go-To Meals Of Nutrition Students

picture of spices

5 Go-To Meals Of Nutrition Students

picture of spices

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!

Acai Bowl

“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!”

Ingredients

  • 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

Directions:

  1. Blend acai packet with frozen fruit and milk.
  2. Pour into bowl and add toppings of your choice.

–Lexi O. Class of ‘17

Lentil Bowl 

“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!”

Ingredients

  • ¼ cup dried lentils
  • 2 teaspoons olive oil
  • broccoli (fresh or frozen)
  • basil, chopped, to taste
  • salt and pepper, to taste

Directions

  1. Cook lentils according to package direction
  2. 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.
  3. 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!”

Ingredients

  • 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

Directions

  1. 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.” 

Ingredients

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

Directions

For sauteed kale:

  1. Wash and dry the kale. Remove the hard stems.
  2. 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:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Wash and thinly slice the potato.
  3. Place slices on a baking sheet and drizzle with 1 tablespoon of avocado oil, salt and rosemary.
  4. 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!).”

Recipe: Minimalist Baker’s Vegan Roasted Red Pepper Pasta

–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.”

Ingredients

  • 2 lbs. chicken breast
  • 1 cup low-sodium chicken broth
  • 1 teaspoon salt
  • 1 teaspoon pepper

Directions

  1. Combine all ingredients into a crock pot. Cook in high for 3-4 hours or on low for 6-7 hours.
  2. Take chicken out of crock pot and allow to slightly cool; Shred with a fork.
  3. 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.

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