Easy Recipes for the College Residence Hall

Content by: NCES, inc.

Does your residence hall allows some cooking equipment in your room? These recipes use amicrowave or blender to prepare the food along with basic utensils.

Easy Recipes for the College Residence Hall
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Try these 8 easy recipes on your own!

Creamy Oatmeal.
Turn a quiet bowl of oatmeal into a morning energy booster! Follow directions for preparing 1 packet of instant oatmeal, substituting fat free or low fat milk for the water (1/2 cup). After oatmeal has cooked, stir in fruit, such as blueberries, strawberries or peaches.

Burritos.
You can make them better than Taco Bell! Spread a flour tortilla with a thick layer of low-fat refried or black beans. Sprinkle on grated cheddar or jack cheese. Roll into a burrito, tucking in the bottom and top. Cover with a paper towel or napkin. Place in microwave and heat on high until warmed and cheese is melted. Serve with salsa.

Protein Smoothie.
Perk up your morning with a protein smoothie or have it with lunch. Put into blender:
- 1 scoop of soy protein powder
- 1 ripe banana or 1 cup fresh/frozen fruit
- 1 cup soy or cow’s milk (fat free or 1%)
- 1-2 cubes ice if desired
- Sweeten to taste
Blend at high speed until smooth and creamy.

Eggs.
Use them to add protein to your meals.
Boiled: add to salads (adding just the whites contributes very few calories and no fat).
Scrambled: spray a microwavable bowl with oil. Add eggs and beat. Place in center of microwave and cook on high until eggs bubble up to top. Remove eggs while still slightly runny; let sit for 1-2 minutes until hard.

Breakfast burrito.
Wrap scrambled eggs in warmed flour tortilla; top with salsa or a bit of grated cheese. To reduce the cholesterol in eggs, substitute 2 egg whites for 1 of the whole eggs or use egg substitutes.

Sweet Potato Delight.
Wash a sweet potato and poke a few holes in it. Wrap in a paper towel and microwave for 5-7 minutes, until soft. Remove the paper towel, place on a paper plate and cut open. Sweet potatoes are delicious plain or add some cinnamon for a hint of spice. Eat alone or serve with a slice of whole grain toast and fruit. Enjoy the vitamin A packed delight!

Cold Pasta Salad & Dessert.
• 1/ 2 box pasta, cooked and rinsed under cold water
• 1 can chick peas or kidney beans, rinsed under cold water for 1 minute and drained
• 1 cup chopped, fresh or leftover vegetables (onion, peppers, tomatoes, broccoli, etc.)
• 1 small can sliced black olives
• salad dressing of your choice, preferably olive oil based or lite creamy version
Empty the cooked pasta into a large mixing bowl. Add beans, chopped vegetables and the olives. Pour 1/4 to 1/2 cup dressing over mixture. Stir gently in large bowl until well coated.

Homemade Trail Mix.
In a large bowl, mix 1 cup each peanuts or soy nuts, raisins or other chopped dried fruits with 2 cups low sugar/high fiber cereal. Consider a few sweetness, like chocolate chips or other bite size candy. Store in a tightly sealed plastic bowl. Serve yourself just the amount you need at the moment. Store the rest in the pantry or cabinet. Enjoy with a glass of skim or fat free milk.

Think about the Season, when choosing a nutrient dense diet with fresh choices!

Eat for the Seasons!

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