LIVE Food Demo: Easy Prep Taco Salad!

October 16, from 12:00 p.m. - 1:00 p.m.

Join us on Zoom for our LIVE Demo!  Basic Needs, Health Education and Promotion, and Housing & Residential Life partner to bring you a LIVE food demo.

*If you cannot attend the live event, please check back to this page for the recorded cooking demonstration.

Easy Prep Taco Salad

Prep Time: 25 minutes

Equipment: Bento box or food storage container(s)


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


  1. Divide ingredients into four storage containers. Use a condiment container to keep dressing separate until just prior to serving.
  2. 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 for more information on healthy eating.


Tuna Salad

Prep time: 10 Minutes


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)


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 for more information on healthy eating.

Overnight Oats

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)


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)


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 for more information on healthy eating.