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Recipe

Healthy Meals You Can Make in Your Dorm Room

Image of college students leaning against a wall holding books.

In college? Great! Living in a dorm with no stove? No problem!

You may think living in a dorm room means the end of good cooking and a constant diet of cafeteria food and grab-and-go snacks and meals. Think again! If you’ve got some bowls and a microwave, you can turn into a pretty incredible cook with the right recipes – and we have eight of them for you!

Most of these dishes are ready within minutes, making them perfect for whipping up in between classes or for late-night study breaks. From spaghetti squash to bean burritos, you’ll be blown away by the healthy meals and snacks you can make.

And if you’re out of college and just living with an under-equipped kitchenette, you will find some inspiration here too.

Nut Butter Banana Wrap – Georgia Tech

Ingredients:

  • 1 banana
  • 1 whole grain tortilla
  • 2 tbsp of nut butter
  • Greek yogurt (optional)

Directions:

  1. Spread nut butter evenly on tortilla.
  2. Place banana at one end and roll up.
  3. You can slice into wheels (or not) and dip in Greek yogurt. This can make a quick portable breakfast or snack to provide energy for studying, working out, and everything else a student has going on!

Blueberry Honey Overnight Oats – NC State

Ingredients:

  • ¼ cup uncooked old fashioned rolled oats
  • 1/3 cup skim milk
  • ¼ cup low fat Greek yogurt
  • 1 ½ tsp dried chia seeds
  • 1 tsp honey
  • ¼ cup blueberries
  • ½ banana

Directions:

  1. In a 1-cup, jar or Tupperware (we used a mason jar), add oats, milk, yogurt, chia seeds, honey, blueberries, and banana. Put a lid on the jar and shake well until well combined.
  2. Refrigerate overnight or up to two days. Eat chilled.

Variations:

  • Add chopped nuts like almonds or walnuts to add texture and additional protein.
  • Mix and match fruits and toppings. Try “Strawberry Almond Crunch” combining strawberries, Greek yogurt, a tablespoon of almond butter, and a thin layer of corn flakes.
  • Use frozen fruit.
  • Swap out Greek yogurt and milk for your favorite dairy-free alternative.

Bean Burrito with Mango Cabbage - Northern Arizona State University

(Serves 3)

Ingredients:

For the Mango Cabbage Slaw:

  • 2 cups shredded purple cabbage (buy pre-cut to save time)
  • ½ small red onion, diced (buy pre-cut to save time)
  • 1 ripe mango, diced
  • 1 medium tomato, diced
  • 2 cloves garlic, finely minced
  • Juice from 1 lime
  • ½ tbsp red pepper flakes (optional)
  • ½ cup chopped cilantro

For the burritos:

  • 3 6” whole wheat, low sodium tortillas
  • 1 ½ cups low sodium refried beans
  • 1 tbsp shredded cheese (optional)

Directions:

  1. Combine all slaw ingredients in a bowl. Let sit 10-20 minutes before serving.
  2. Meanwhile, place the refried beans in a microwave safe bowl and cover. Heat 2-4 minutes, stirring halfway through. Add 1 tbsp water if beans stay dry.
  3. Divide the beans equally between the three tortillas. Top with the Mango Cabbage slaw and sprinkle with cheese.
  4. Wrap and enjoy!

Banana Cookie Dough – University of Houston

Ingredients:

  • ½ cup Triple Zero Vanilla Greek Yogurt
  • 1 tbsp chucky peanut butter
  • ½ slice small banana

Directions:

  1. Slice ½ of a banana into thin slices.
  2. Measure out and pour Greek yogurt into a bowl and mix peanut butter until you get a creamy consistency.
  3. Layer sliced banana on top of yogurt.
  4. ENJOY!

Peanutty Edamame Wrap Recipe – Binghamton University

Ingredients:

  • 1 tbsp natural peanut butter
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar
  • Dash of crushed red pepper flakes
  • ½ cup no-salt-added shelled frozen edamame (mukamame), thawed
  • ½ cup shredded carrots
  • 2 small (6") whole-grain tortillas

Directions:

  1. Mix together peanut butter, oil, vinegar, and red pepper flakes in a small bowl. Mix with edamame and carrots and stuff tortillas with the mixture.
  2. Heat in the microwave for 30-45 seconds, if desired.
  3. Adapted from The Flexitarian Diet by Dawn Jackson Blatner

Pizza Muffin – Liberty University

Ingredients:

  • 1 whole grain, low sodium English muffin
  • 2 tbsp pizza or marinara sauce
  • 1 stick low or nonfat mozzarella cheese

*Note: Make your pizza colorful by adding your favorite veggie and/or fruit toppings! (i.e. sweet peppers, pineapple, mushrooms, etc.)

Directions:

  1. Slice English muffin in half.
  2. Spoon sauce onto each half.
  3. Top each half with cheese.
  4. Microwave on high for 30 seconds or until cheese is melted.

Pineapple Smoothie – Oakwood University

Ingredients:

  • 1/3 cup almond milk
  • ½ cup canned pineapple
  • 1 banana
  • Ice chips

Directions:

  1. Blend ingredients together until smooth.

Spaghetti Squash - American University

Microwavable Spaghetti Squash with Spicy White Bean Tomato Sauce

Not only are spaghetti squashes inexpensive, one squash can provide several servings. When making this recipe, plan to save some for meals throughout the week.

Ingredients:

  • 1 small spaghetti squash
  • 1-2 tbsp olive oil
  • 1 can tomatoes (diced)
  • 1 garlic clove (minced)
  • ½ onion (chopped)
  • ¼ pound lean ground turkey
  • Salt and pepper – to taste

Directions:

  1. Using a knife, carefully stab the spaghetti squash in a few places (about 6 places). Microwave on high for 10-12 minutes. Use a fork to stab the squash after cooking. If the squash is still hard, microwave for an extra 1-2 minutes.
  2. When the squash is cool, cut in half lengthwise. Remove the seeds. With a fork, scrape apart the strands of the squash (spaghetti-like consistency). Throw away the skin.
  3. For the sauce, add 1-2 tbsp of olive oil into a sauté pan. Sauté the minced garlic and chopped onion. Crumble the ground turkey, and brown. Add a can of diced tomatoes and cook until warm.
  4. Serve sauce over spaghetti squash. Enjoy!