NOONtrition

Basic Needs, Health Education and Promotion, and Housing & Residential Life partner to bring you a LIVE food demo on healthy, easy and affordable meals and snacks. Join us virtually the last Friday of the month at 12 p.m. Recipe card and ingredients can be picked up the Wednesday before the demo at the Warrior Food Pantry, Student Services Building, Room 128.


Apple Slaw!

Basic Needs, Health Education and Promotion, and Housing & Residential Life partner to bring you a LIVE food demo.

September 24 starts at 12 p.m.

Join us on Zoom for our LIVE Demo!

By participating in our food demos, you understand and agree that your use of the information, recipes, and instructions is at your own risk. If you cannot attend the live event, please check back to this page for the recorded cooking demonstration.

Apple Slaw Recipe

Download a printer-friendly copy of the Apple Slaw Recipe

Ready In: 10 minutes
Serves: 4

Ingredients

3 cups apples (about 2 large apples), peeled, cored, and chopped
2 tablespoons lemon juice
2 cups green cabbage (about 1/4 cabbage), thinly sliced
1/2 cup celery (about 1 celery stalk), diced
1/2 cup carrot (about 1 carrot), thinly sliced
1/2 cup red bell pepper, diced
1 1/2 tablespoons sugar
1/4 cup low-fat mayonnaise

Directions

In a large bowl, pour lemon juice over the apples to help keep them from darkening. Add cabbage, celery, carrots, and bell pepper to the apples. In a small bowl, mix the mayonnaise and sugar. Combine mayonnaise mixture with salad and mix well.

Chef's Tip: Instead of using low-fat mayonnaise, try using 2 parts real mayonnaise and 1 part low-fat or nonfat plain yogurt.

Fun Facts

  • Pilgrims planted the first U.S. apple trees in the Massachusetts Bay Colony.
  • There are more than 2,500 varieties of apples grown in the United States, and they come in all shades of red, green, and yellow.

Visit www.choosemyplate.gov for more information on healthy eating.

Recorded Demos

If you were unable to attend previous demos, please check the links below to watch the recorded NOONtrition Food Demos at your own risk.

Overnight Oats

Bell Pepper Nachos

Bean and Veggie Bowl & Soup

Veggie Quesadilla

Banana Muffins

Previous Recipes

No Bake Oatmeal Energy Balls.pdf
Prep Time: 10 minutes
Total Time: 40 minutes
Servings: 18 1-inch balls (approx.)

Ingredients

1 ¼ cup rolled oats
2 tablespoons of "power mix-ins" (chia seeds, flax seeds, hemp seeds, or additional rolled oats)
½ cup of nut butter (for a nut-free version, substitute sunflower-seed, cookie butter, or soy-nut butter)
1/3 cup of sticky liquid sweetener of choice (honey or maple syrup)
1 teaspoon pure vanilla extract (optional)
¼ teaspoon salt
½ cup mix-ins (see below for flavor options)

Optional Add-Ins Include:

Classic Chocolate Chip: ½ cup chocolate chips
Trail Mix: 3 tablespoons chocolate chips, 3 tablespoons chopped peanuts, 2 tablespoons raisins
White Chocolate Cranberry: ¼ cup dried cranberries, ¼ cup white chocolate chips
Almond Joy: replace ½ cup of oatmeal with ½ cup unsweetened coconut flakes, ¼ cup chocolate chips, ¼ cup chopped almonds
Double Chocolate: ½ cup mini chocolate chips and 2 tablespoons cocoa powder

Instructions:

  1. Place all ingredients in a large mixing bowl. Stir to combine.
  2. Recipe should resemble a somewhat sticky dough that holds together when lightly squeezed. If the mixture seems too wet, add a bit more oats. If it is too dry, add a bit more nut butter.
  3. Place bowl in refrigerator for 30 minutes to set.
  4. Remove bowl from the refrigerator and portion the dough into 1-inch balls.

Nutritional Estimates (for classic chocolate chip variation)

Serving Size: 1 ball
Calories per serving: 130+ (depending on ingredient options)

Fun Facts & Tips

  • Oats are incredibly nutritious. They are a good source of fiber and contain more protein than most grains.
  • It takes about 540 peanuts to make a 12-ounce jar of peanut butter.
  • Peanut butter is rich in proteins, vitamins, and minerals, including magnesium and zinc, which support your metabolism, immune system, and muscle health.
  • Bees make a lot of honey. A hive of honey bees can make and store up to two pounds of honey in a single day.

Visit www.choosemyplate.gov for more information on healthy eating.

Tacos De Nopales.pdf
2-4 Servings

Ingredients:

1 jar of Nopales Doña Maria
1 can of black beans
1 can of corn
1 tablespoon olive oil (or avocado/grape oil)
¼ thinly sliced onion
1 diced fresh jalapeño pepper
1 pinch of salt (or to taste)
1 teaspoon of pepper
4-8 yellow corn tortillas (may substitute for vegan garden tortilla wraps)
1 lime or lemon (to taste)

Optional Fixing Ingredients:

1 avocado (sliced)
Sour cream (to taste)
Cotija cheese (crumbled)
Chopped cilantro (to taste)
1 diced fresh tomato (to taste)

Directions:

  1. Open up cans of Nopales, black beans, and corn. Strain each from jar and rinse under cold water. 

  2. Chop/dice onion and jalapeno pepper (optional fresh cilantro and tomatoes) and set aside. 

  3. Heat a large skillet with olive oil over medium heat. Add onion, jalapeño, and Nopales to skillet and cook for 2-3 minutes until mixture is warmed through. Add ½ can of corn and cook until halfway roasted. Add black beans. Cook for another 3-4 minutes or until corn and Nopales are mostly roasted. Turn off heat and leave skillet on the stovetop to stay warm while you warm up tortillas.

  4. Warm up corn tortillas on a separate griddle for 2-3 minutes or microwave for 1 minute.

  5. Fill each tortilla with the Nopales, roasted corn, and bean mixture. Add optional fixings/ingredients to taste (avocado, sour cream, cheese, cilantro, lime).

Fun Facts & Tips

  • Nopal is commonly referred to as the "prickly pear cactus" in English.
  • Nopales are loaded with essential nutrients, including Vitamin C, magnesium, and calcium. In fact, they were named the Food Literacy Center's 2016-2017 Veggie of the Year!
  • Nopales can be eaten raw or cooked. They have citrus and tart flavor characteristics, making them easy to use in a side dish or to include in a main course.
  • Nopal plants are an easy addition to any garden! All you need to do is find someone with a nopal plant, cut off a piece, and plant it in your own yard.

Visit www.choosemyplate.gov for more information on healthy eating.

Easy Prep Taco Salad Ingredients and Directions.pdf
Prep Time: 25 minutes
Equipment: Bento box or food storage container(s)

Ingredients:

Cooked chicken, diced, shredded or sliced
1 cup black beans
1 cup corn kernels
3 cups romaine lettuce, washed and chopped into bite-sized pieces
1 roma tomato, chopped
Green onions, chopped to your liking
1/2 cup shredded cheese
1/2 cup dressing of choice (cilantro lime dressing highly recommended)
Tortilla chips

Directions:

Divide ingredients into four storage containers. Use a condiment container to keep dressing separate until just prior to serving.
Store in the fridge for up to 4 days. You may need an extra bowl for serving the salad.

Fun Facts & Tips

  • Rotisserie chicken is a great diet staple for people with busy, fast-paced schedules who don't want to sacrifice their nutrition. Rotisserie chicken is loaded with protein - an essential nutrient that is used to build cells, tissues, muscles, bones, and organs. Additional nutrients include iron, calcium, and vitamin A.
  • Additional reasons why we love rotisserie chicken include:
    • Buying pre-cooked chicken cuts mealtime prep in half!
    • It's delicious! You can easily serve a breast or leg with veggies and call it a meal!
    • You don't need a special carving knife to cut into it; any utensil will do!
    • It's versatile! You can cube it and put it on top of a salad, shred it, and add BBQ sauce and coleslaw to make a sandwich or put it in a tortilla with veggies to make a wrap.

Visit www.choosemyplate.gov for more information on healthy eating.

Tuna Salad Ingredients and Directions

Prep time: 10 Minutes

Ingredients:

2 5-ounce cans of tuna in water (drained)
¼ cup of mayonnaise (or plain Greek yogurt), plus more as desired
2 tablespoons of sweet pickle relish (or to taste)
2 tablespoons of finely chopped red onion (or to taste)
2 tablespoons of chopped celery

Optional add-ins include: hard-boiled eggs, lemon juice, mustard, herbs (parsley, dill, chives), avocado, apple, vegetables (finely chopped carrots, bell pepper, or cucumber), chickpeas (mashed or coarsely chopped), capers, etc.

Nutritional Estimates

Serving size: ¼ recipe (recipe makes 4 servings)

Calories per serving: 78+ (depending on ingredient options and how it is served)

Directions

Placed drained tuna into a medium bowl. Add mayonnaise (or Greek yogurt), relish, red onion, celery, and a little salt and pepper. Stir with a fork until everything is well combined. Taste and add more salt and pepper as needed. Serve tuna in a sandwich with lettuce, tomato, cheese, avocado, or whatever you like!

*Note: Tuna Salad can be stored in the refrigerator in an airtight container for up to three days.

Fun Facts & Tips
  • Tuna Fish is a powerhouse of essential nutrients including: protein, omega-3 fatty acids, and other vitamins and minerals.
    • Protein helps build and preserve lean muscle and maintain bone density.
    • Omega-3 fatty acids support brain function and enhance cognitive performance.
  • Eating two servings of fatty fish, like canned tuna, two times each week has been associated with improved heart health.
  • Not all tuna is created equal! When you're shopping for canned tuna, compare food labels. Look for reduced-sodium varieties packed in water-- you'll reap the benefits of tuna's proteins and omega-3 fatty acid's content without consuming the excess salt. Look for options that also include calcium, phosphorus, potassium, zinc, B-vitamins, selenium, and choline.
  • Tuna Salad is a versatile dish. It can be served as a sandwich, in a tuna melt, with crackers, or you can top it on a bed of lettuce or stuff it in avocado halves or hollowed-out tomatoes.

Visit www.choosemyplate.gov for more information on healthy eating.

Overnight Oat Ingredients and Directions

Prep time: 5 minutes

Refrigeration time: At least 5 hours – overnight

Equipment: Container with a lid (Tupperware or mason jar will do), large spoon or something to mix with, and measuring cups (optional)

Ingredients:

½ cup rolled old fashion oats
½ cup milk of choice (any milk or milk substitute or water will do)
¼ cup non-fat Greek yogurt (optional)
1 tablespoon chia seeds (optional)
1 tablespoon sweetener of choice (honey, maple syrup, agave, brown sugar, etc.)

Optional add-ins include: vanilla extract, ground cinnamon, a pinch of salt, etc.

Toppings ideas: cottage cheese, fresh fruit, dried fruit, nuts and seeds, nut butter, granola, chocolate chips, etc.

Nutritional Estimates

Serving size: ½ cup dry oats makes approx. 1 cup prepared oats

Calories per serving: 350+ (depending on ingredient options and toppings)

Directions

Add all ingredients (oats, milk, yogurt, chia seeds, and sweetener) into a container and mix until well combined. Cover the container with a lid or plastic wrap. Place in refrigerator for at least 5 hours or overnight. You may wish to thin the oats the next day with a little more milk or water, depending on your preferred consistency. Add toppings immediately before serving.

*This recipe makes one serving. Overnight Oats typically stay good in the refrigerator for 5 days. Feel free to multiply this recipe so you have breakfast for the week!

Fun Facts

You’ve probably heard that breakfast is the most important meal of the day, but do you know why?

  • Breakfast kick-starts your metabolism
  • Breakfast gives you the energy you need to get things done
  • Breakfast helps you stay focused
  • Breakfast can boost your day with vitamins and nutrients from healthy foods, like fruits, dairy, and grains

If you don’t eat breakfast, you aren’t likely to get all of the nutrients your body needs, and you might find yourself feeling zapped of energy. Not eating breakfast is also linked to overeating later in the day. This overnight oats recipe is a great healthy breakfast option that you can prepare in advance and it can last all week!

Visit www.choosemyplate.gov for more information on healthy eating.

Bell Pepper Nachos

Prep time: 15 minutes

Cook time: 25 minutes

Total time: 40 minutes

Ingredients

1 lb 93% lean ground turkey
1 clove garlic, minced
1/4 onion, minced
1 tablespoon chopped fresh cilantro or parsley
1 teaspoon garlic powder
1 teaspoon cumin powder
Bell peppers, large, chopped, and seeded (about 13 oz seeded)
1 cup sharp shredded Cheddar cheese
2 tablespoons light sour cream, thinned with 1 tablespoon water 2 tablespoons sliced black olives
1 jalapeno, sliced thin (optional)
Chopped cilantro, for garnish

Nutritional Estimates

Serving size: 7 nachos

Calories per serving: 187

Directions

Preheat oven to 400F and line a large baking tray with parchment or aluminum foil. In a medium nonstick skillet over medium heat, combine onion, garlic, and cilantro and saute about 2 minutes. Add ground turkey, salt, garlic powder, and cumin and cook meat for 4-5 minutes until meat is completely cooked through. Arrange bell peppers in a single layer, cut-side up, close together. Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using. Bake 8-10 minutes, until cheese is melted. Remove from oven and top with black olives, sour cream, and cilantro. Serve immediately.

Fun Facts
  • Peppers are native to Central and South America. Pepper seeds were later carried to Spain in 1493 and from there spread to other European and Asian Countries.
  • Bell peppers are full of great health benefits – they’re packed with vitamins and low in calories. They are an excellent source of vitamin A, vitamin C, and potassium. They also include a healthy dose of fiber, folate, and iron.
  • Bell peppers are versatile. You can eat them with dips like ranch or hummus or add them to several dishes like stir fries, omelets, chili, etc. for extra flavor and nutrients.

Visit www.choosemyplate.gov for more information on healthy eating.

Bean and Veggie Soup & Bean and Rice Bowl 
Ingredients

1 lb long grain enriched rice 1 lb dry pinto beans
1 lb bag of carrots
2 medium onions
2 limes
3-4 medium potatoes
1 lb broccoli crowns Green onions
Knob of ginger root
1 head of garlic
Peanut butter
Sriracha
Soy sauce

Optional Items:

Salt
Pepper
Sweetener
Vegetable oil

Bean and Veggie Soup

Beans:

Prepare 1lb of beans according to the package instructions (presoak beans if possible). Optional items to add:

¼ of an onion
1 carrot (peeled and cut into half)
3 pieces of garlic

Once the beans have softened somewhat (but are still a little “crunchy”), add 1 tablespoon of salt. Once the beans are fully softened, do the following:

  • Remove from heat
  • Remove carrot and onion. Let cool. Chop the carrot and onion and add back to beans in pot.
  • Remove approximately ½ of the beans (try to not get too much of the liquid) and set aside for Bean and Rice Bowl Recipe

Roasted Veggies:

Preheat oven to 375 degrees. Peel potatoes and carrots. Dice potatoes, carrots and onions into similar sizes. Toss with oil, salt, pepper and spread on sheet tray. Cut broccoli into small pieces (including stem). Toss and cook broccoli separately. Cook veggies until tender and they’ve browned somewhat. Broccoli may cook quicker. Once the veggies are all done, set aside ½ of them for Bean and Rice Bowl Recipe.

Rice:
Prepare 1lb of rice according to the package instructions.

Bean and Veggie Soup Assembly:

Combine ½ of bean mixture and veggies in pot, ladle into bowls and serve. You can add rice if you’d like, but only do this when you’re serving it (if you do it too far ahead, the rice will become extremely mushy).

Optional: Add a squeeze of lime or sriracha.

 

Bean and Rice Bowl with Roasted Veggies and Peanut Sauce

Peanut Sauce:

½ cup peanut butter
1 tablespoon of soy sauce
1 teaspoon sweetener
Juice of one lime
1 garlic clove, finely minced/crushed
½ knob of ginger, finely minced
1-2 teaspoons of sriracha (more or less to taste)
¼ cup of water
Combine everything in jar. Shake to combine. Place in fridge. If possible, make in advance.

Assembly:

Use remaining beans, vegetables and rice from Bean and Veggie Soup Recipe. Place approximately ½-¾ cup of rice in bowl. Place a hearty amount of beans on top and add roasted veggies. Drizzle with the peanut sauce. Optional: Add a squeeze of lime or sriracha.

Fun Facts
  • The world’s tallest bean plant was over 45 feet tall and was homegrown in the USA!
  • North Dakota produces 1/3 of beans in the US.
  • Beans are made up of mostly amino acids, which serve as the building blocks of proteins. This means they play a key role in maintaining and repairing the body.
  • Beans are an excellent source of protein for vegetarians and vegans.

Visit www.choosemyplate.gov  for more information on healthy eating.

Vegetable Quesadillas
Ingredients

Nonstick cooking spray
½ cup chopped green bell pepper
½ cup frozen corn, thawed
½ cup sliced green onion
½ cup chopped tomato
2 tablespoons chopped fresh cilantro
4 (6-inch) flour tortillas
½ cup shredded reduced fat Cheddar or Monterey Jack cheese

Nutritional Estimates

Serving size: 1 tortilla - makes 4 servings

Calories: 134

Total Fat: 3g

Sodium: 302mg

Total Carbohydrate: 20g

Protein: 7g

Directions

Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes. Add green onion and tomato and cook for several minutes more until heated through. Stir in cilantro. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla. Fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.

Fun Fact

History of the Quesadilla

Quesadilla literally means “little cheesy thing.” Its origin dates back to the 16th century in northern and central Mexico. Corn tortillas were already popular among the Aztec people. They often stuffed them with squash and pumpkin and baked them in clay ovens as a sweet dessert. In 1521, Spanish settlers brought sheep, lambs, and cows with them to New Spain, thus introducing indigenous people to cheese and other dairy products. The indigenous people continued stuffing their tortillas with pumpkin and squash, but also added cheese. Thus, the quesadilla was born. It quickly increased in popularity and has remained a favorite to this day (for obvious reasons)!

Visit www.choosemyplate.gov for more information on healthy eating.

Banana Muffins
Ingredients

3 eggs
1 cup oil
1 cup brown sugar
1 cup white sugar
3-4 large bananas, mashed
2 teaspoons vanilla extract
2 ½ cups all purpose flour
1 teaspoon baking soda
1 teaspoon salt
½ teaspoon baking powder
1 teaspoon cinnamon

Directions

Combine eggs, oil, brown sugar, white sugar, bananas, and vanilla extract in a large bowl. In a separate bowl, mix remaining dry ingredients together. Slowly add dry flour mixture into wet mixture. Stir until ingredients are combined into a batter. Divide batter into muffin cups and bake at 350 for 18-20 minutes, or coat two loaf pans with butter or cooking spray and evenly split batter between pans. Bake at 350 for approximately 1 hour.

Fun Facts
  • Bananas are good for your heart. They are very rich in potassium, a mineral that regulates blood pressure and normalizes heart function.
  • Bananas appear in a whole rainbow of colors and come in many shapes and sizes from large purple-colored plantains to tiny finger fruits.
  • Cooking experts claim that banana bread is actually more a cake than a bread due to its high sugar content. They believe that it is called bread because it is cut into slices and served with butter, unlike traditional cakes that are cut in wedges and usually frosted.

Visit www.choosemyplate.gov for more information on healthy eating.

Eggs Three Ways.pdf

One-Mug Omelette

Ingredients

Oil for greasing
1 egg
2 tablespoons milk or water
Salt and pepper to taste
Additions such as diced onion, bell pepper, tomatoes, cooked broccoli, and fresh or frozen spinach

Directions

Grease a mug with oil. In a bowl, use a fork to beat the egg, milk or water, salt, and pepper. Mix in your choice of additions. Pour the mixture into the mug. Microwave for 1 minute. Check that the egg is fully cooked and not wet. If it is still wet, microwave for an additional 30-60 seconds.

Veggie Scramble Wraps

Ingredients

Nonstick cooking spray
1 cup mixed vegetables (chopped, fresh, or frozen) 4 eggs or 1 cup egg substitute
2 6-inch flour tortillas
1/4 cup grated cheddar cheese

Directions

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Cook vegetables until tender, about 5 minutes. Add eggs and stir until thoroughly cooked, about 5 minutes. Warm the tortillas in the microwave for 5-10 seconds. Place half the egg mixture in each tortilla and sprinkle with cheese. Wrap the tortilla around the egg mixture and enjoy.

Hard Boiled Eggs in the Oven

Directions

Preheat oven to 325°. Place eggs in a muffin tin to prevent them from rolling around. Cook for 30 minutes. After the 30 minutes, remove eggs from the oven and place them in a bowl of ice water for 10 minutes to stop the cooking process.

Fun Facts
  • Eggs are one of the few dietary sources of vitamin D which helps boost your immune system and mood.
  • It takes a hen between 24 and 26 hours to develop an egg.
  • Most people assume that brown eggs are better for you because they cost more. This is not true. Brown eggs cost more simply because the hens that lay them are physically bigger and need more food. The increase in cost of production per egg gets passed onto consumers.

Visit www.choosemyplate.gov for more information on healthy eating.