22 Healthy Recipes You Can Make in Your Dorm Room
You might also like
Ah,
college life. There’s nothing like it: the long-awaited freedom, the
endless nights at the library, the anything-goes frat parties... and the
campus food. Although some colleges have stepped up their game in
recent years, with many more offering vegan, gluten-free,
and other diet-specific foods, it's not necessarily the cafeterias that
do you in—what you snack on back at the dorm matters too. According to
one study, students aren't even eating one serving of fruit and
vegetables daily. Talk about a failing grade.
We're
here to help you ace nutrition and give your body what it needs. When
the dining hall just won't do, make one of these recipes instead of
reaching for ramen.
All call for a minimal number of wholesome ingredients, most of which
you'll use again. If an item (such as a spice) seems worthless to buy
for one recipe, omit or replace it. The fanciest equipment you may need
is a microwave, a knife, and a cutting board. And the directions are
like that intro to acting class—easy A.
Breakfast
1. Microwave Breakfast Cookie in a Mug
A Cookie. In a mug. For BREAKFAST?! Whole ingredients like
peanut butter, bananas, and oats serve as the base for this
single-serving breakfast cookie. Our mouths are watering and our minds
are blown.
Dining hall scrambled eggs too runny for your taste? Make
yours just the way you like ‘em with this microwavable version. While
this recipe calls for mostly egg whites, feel free to use the whole
egg—the cholesterol in the yolk won't increase your risk for heart disease. Plus, that's where most of the micronutrients are.
Carbs from the rolled oats, protein from the Greek yogurt,
healthy fats from the chia, and antioxidants from the blueberries make
this chilled concoction a fairly balanced morning meal. Prepare it the
night before, then grab it from your mini fridge, snag a spoon from the
dining hall (we won't tell), and you're ready for that 8 a.m. lecture.
Protein-rich Greek yogurt and granola is a popular combo,
but these gorgeous parfaits make it look like something special. It’s
hard to believe that something so pretty and healthy can be so easy to
put together: Layer three ingredients in a mason jar, and you’ll have breakfast ready for the rest of the week!
In just two minutes, turn the brunch favorite into a
quick-fix treat for any weekday. It's the perfect way to use up that
loaf of bread you bought to make PB&J—but let go stale instead. Just
be warned that the alluring cinnamon aroma will have your roommates
begging for a bite.
Main Dishes
Sometimes nothing but macaroni and cheese will do. But why
choose a single-serving cup of scary, preservative-laden neon stuff when
you can use ingredients you can actually pronounce? Here, pasta cooks
right in the microwave before meeting with a hefty punch of (REAL)
cheddar and a splash of milk. Several minutes later, boom: comfort food
at its finest—and fastest.
Ditch the lines at your campus Chipotle and get your
burrito bowl-fix the homemade (and healthier) way. Pre-cooked brown rice
(find it in pouches or frozen) and canned black beans make this a cinch
to put together. Greek yogurt stands in as a healthy substitute for the
sour cream, and of course it's topped off with cheese and avocado.
Trade in the taco shells for a tater. Not only does a sweet
potato provide much more vitamin A and C than any tortilla, but just
like tacos, you can stuff them any way you like. (Check out more stuffed
sweet potato recipes.)
An excellent source of anti-inflammatory
omega-3 fatty acids,
tuna gets a boost of Mediterranean flavor with the addition of basil,
lemon, and extra-virgin olive oil. Scoop it into lettuce wraps or spread
onto bread for a brown bag lunch that’s a decided step-up (both in
taste and nutrition) from the mayo-filled childhood staple.
With laundry to wash, textbooks to read, and papers to
write, no student has time for a dish as laborious as risotto. This
recipe gives you the same chewy texture—plus fiber—by substituting
old-fashioned oats for white Arborio rice (cooked in the microwave
instead of a stove). Stir in cream cheese for a luscious finish.
Proceed at your own risk: Stinking up the place with
microwaved fish may make you the least popular person in the dorm. But
the taste might be worth it, thanks to a simple mix of honey, olive oil,
and smoked paprika.
If back-to-back classes leave you with no time for a
sit-down lunch, head to the dining hall or supermarket salad bar and
make this speedy, highly customizable, and easily portable option. Pick
your favorite whole grains, lean proteins, and veggies (go as dark and
leafy as you can for maximum bone-protecting vitamin K and
cancer-fighting antioxidants) to build an anything-but-boring salad that
staves off an afternoon slump.
Savory Snacks
This one is so easy it’s hardly a recipe, but you’ll
definitely want it in your arsenal of simple and healthy snacks. Olive
oil and a sprinkling of salt (and perhaps some nutritional yeast or
cayenne) is all you need to give the immunity-boosting,
eyesight-supporting properties of kale plenty of flavor. Just as crispy
as that packet of potato chips, these are the perfect way to satisfy a
craving while getting in your greens.
Microwave popcorn can be found in every college student’s
quarters. Kick yours up a notch with this homemade version, which
replaces heart-clogging, partially hydrogenated fats with heart-healthy
olive oil. A sophisticated flavor blend of rosemary and sea salt will
make you forget all about the packaged stuff.
They’re pretty much the dictionary definition of a snack,
but who wants greasy fingers while munching and typing notes during
class? Go for this cleaner homemade version, which puts the spud in the
spotlight—use blue, red, and white potatoes for a nutrient-packed pop of
color. Slice ‘em up as thin as you can, sprinkle with seasonings, and
nuke until they’ve got that chip-like crunch. It’s so easy you’ll wonder
why you've never done it before.
Sweet Treats
Nutella may not be the healthiest thing at the grocery
store, but it sure is delicious. Mix it with oats, coconut, flax, and
agave, roll into balls, and you've got the perfect portable fuel. Bring a
few for breakfast or to snack on when you need a pick-me-up.
Bake an entire cheesecake? Ain't nobody got time for that.
Besides, we prefer recipes for one so there's not a ton of leftovers to
deal with. This recipe fits the bill, and all you have to do is stir and
throw in the microwave. Oh, and don't eat this every day.
This recipe calls for several easy-to-find ingredients, but
it’s also highly adaptable, so you can include whatever add-ins you
like, from nuts to dried fruit. While totally acceptable for breakfast,
the honey and chocolate chips make them a fun dessert option too.
As the semester starts and the weather begins to cool down,
cozy up with these fluffy, cake-like cookies. Whipping them up is the
perfect way to make new friends since the aroma of pumpkin, chocolate,
and vanilla will have people knocking at your door. What to do with the
rest of the pumpkin purée?
Turn to this recipe when a massive ice cream craving hits
and the dining hall is closed for the night. It may not be frozen, but
the cool, creamy combination of Greek yogurt and cottage cheese with
chocolate and fruit is guaranteed to hit the spot. Go ahead and use
low-fat dairy rather than the fat-free version; not only is it more
satisfying, but studies also show that milk fat can increase immunity and help build muscle.
With no flour, gluten, or butter, this brownie for one is
one heck of a simple way to get your gooey dessert fix. (The fewer
ingredients to buy and have sitting around after, the better!) The
almond meal provides additional fiber and protein, while the
cholesterol-reducing cocoa gives the brownie the classic homemade taste.
A plain old dark chocolate bar just not cutting it? Jazz it
up by melting it in the microwave and stirring in cranberries and
pistachios for a triple-threat of antioxidants. The red and green from
the fruit and nuts look like little jewels embedded in the chocolate,
making the end product as gorgeous as it is healthy.
No comments:
Post a Comment