Editors of Adams Media - The 50 Best Healthy College Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Healthy College Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction Every fall, hordes of students arrive on college campuses, ready to move away from their high school days and transition into the adult world. For most, this means living away from home for the first time, meeting new people from different places, and beginning to consider what kind of a career they might want. But it means something else as well: feeding yourself! While you may think cooking belongs at the bottom of your college to-do list, think again. First of all, cooking is cheaper than eating out. If youre responsible for paying your own way, you know that your money is better spent on tuition than expensive meals.

Even if you live at home, your schedule isnt likely to align with your familys mealtimes, and your parents will likely be unwilling to go on kitchen duty at midnight. Cooking for yourself is much healthier than eating out, too. Eating nutritious meals at regular times helps you sleep better and gives you more stamina, plus it helps you avoid the weight gain of the dreaded freshman fifteen. And dont forget that cooking is fun! It can be relaxing, and mastering new skills gives you a sense of accomplishment. Besides, what better way to win new friends than to invite them over for some home cooking? Here, weve collected fifty of the best recipes aimed directly at the college student. Some recipes are easy versions of old favorites while others are fresh new ways to consume healthful foods with little effort.

Even if youre not a vegetarian, try one of the meatless dishes theyre extremely cost-effective, and you may find a new favorite! Even though theyre quick and easy, the recipes are all so full-flavored that you wont miss Moms home cooking (too much). Here youll find everything from hearty breakfasts and easy suppers to finger food and awesome desserts you can whip up for yourself, your roommates, or your friends any time of the day or night! Mushroom Omelet with Sausage Perfect for brunch, dinner, or even lunch, sandwiched between slices of whole wheat toast. This omelet is loaded with protein to help keep you alert and energized throughout the day or night. Serves 2 Ingredients 4 large egg whites 1 large whole egg teaspoon salt 1 tablespoon olive oil cup chopped cooked turkey sausage cup chopped mushrooms

1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Pour the egg mixture in to coat the surface.
3. Pour the egg mixture in to coat the surface.

   Cook until edges show firmness.

4. Add the sausage and mushrooms so that they cover the entire mixture evenly. Fold one side over the other.
5. Flip the half-moon omelet so both sides are evenly cooked.

Per Serving
Calories: 266	Fat: 20 g	Protein: 20 g
Sodium: 631 mg	Fiber: 0.34 g	Carbohydrates: 2.5 g

Turkey Sausage Never tried turkey sausage? Well, its time you did! Turkey sausage is a great, healthy alternative to the standard variety. Turkey is leaner and less greasy than beef or pork, but it still has all the great meaty goodness that you want in a warm breakfast or hearty sandwich.

Use cooked turkey sausage in lots of varieties of omelets, sandwiches, casseroles, stuffings, and more! Vegetarian Omelet Omelets should become part of your healthy food syllabus, especially because they provide so many nutrients and you can modify them endlessly. So invest in a good skillet and a non-metal spatula that wont scratch its surface. Serves 2 Ingredients 4 large egg whites 1 large whole egg teaspoon salt cup chopped red peppers cup chopped green peppers cup chopped onions cup chopped mushrooms 1 tablespoon olive oil

1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Mix the vegetables together in a small bowl.
3. Pour the egg mixture in to coat the surface.
4. Pour the egg mixture in to coat the surface.

   Cook until edges show firmness.

5. Add the vegetable mixture so that it covers the entire egg mixture evenly. Fold one side over the other.
6. Flip the half-moon omelet so both sides are evenly cooked.

Per Serving
Calories: 159	Fat: 10 g	Protein: 12 g
Sodium: 442 mg	Fiber: 7 g	Carbohydrates: 8 g

Classy Cheddar Omelet Dont believe what youve heard about brown or white eggs; theres absolutely no difference in quality between them. The color of the egg merely correlates to the breed of chicken that lays the egg.

Serves 2 Ingredients 4 large egg whites 1 large whole egg teaspoon salt 1 tablespoon olive oil cup reduced-fat shredded cheddar cheese 2 tablespoons chopped fresh chives

1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Heat the olive oil in a small skillet on low heat.
3. Pour the egg mixture in to coat the surface.
4. Cook egg mixture until edges show firmness.
5. Sprinkle the cheese evenly over the egg mixture, and then do the same with the chives.

   Fold one side over the other.

6. Flip the half-moon omelet so both sides are evenly cooked.

Per Serving
Calories: 156	Fat: 11 g	Protein: 14 g
Sodium: 1392 mg	Fiber: .075 g	Carbohydrates: 1.5 g

Awesome Omelets The fantastic thing about omelets is that you can stuff them with all kinds of things. Various veggies, fruits, and cheeses make delicious combinations. Brie cheese and sliced turkey, or mushrooms and onions with Swiss cheese are a couple of combinations you might try for your next omelet. Stuffed French Toast Breakfast becomes exceedingly important after a long study session or a late night of partying.

Thats where this delicious recipe comes in. Stuffed with low-fat cream cheese, you get a shot of protein along with your carb-filled creation. Serves 4 Ingredients 4 1"-thick slices French bread 4 teaspoons reduced-fat cream cheese 4 teaspoons favorite preserves 1 cup skim milk (divided into 4 servings) 1 teaspoon vanilla 1 teaspoon cinnamon or to taste teaspoon nutmeg or to taste

1. Prepare a skillet with the butter-flavored spray.
2. Cut a pocket through the top of each slice of bread, of the way through the bread.
3. Insert cream cheese and preserves.
4. Dip the bread in the batter and cook on the skillet.

Per Serving
Calories: 319	Fat: 4 g	Protein: 11 g
Sodium: 258 mg	Fiber: 1.4 g	Carbohydrates: 58 g

A New Life for Stale Bread Dont know what to do with that bread thats going stale? Its perfect for French toast! The fresher your bread, the more it will fall apart in the batter.

Per Serving
Calories: 319	Fat: 4 g	Protein: 11 g
Sodium: 258 mg	Fiber: 1.4 g	Carbohydrates: 58 g

A New Life for Stale Bread Dont know what to do with that bread thats going stale? Its perfect for French toast! The fresher your bread, the more it will fall apart in the batter.Next page