Eating healthy during university is a difficult task for even the most dedicated among us. The lure of fast food restaurants on campus or a late night run for junky snacks wears down the body, and doesn’t provide the nutrients and vitamins that university students need. With these recipes that are easy enough for any student to make, you can create healthy snacks that actually taste good—without making a run to the vending machine. Oh, and PS: all of these recipes are 100% vegetarian-friendly and contain no meat! How’s that for awesome?
Oatmeal Berry Pancakes
Why this rocks:It’s the same mouth-watering goodness as normal pancakes, but without the extra calories and guilt! Because there is no syrup or butter, you can enjoy a few of these pancakes even if you’re watching your calorie intake. Also, the oats and fruit add a healthy element that typical pancakes don’t have.
3/4 cup egg whites
2/3 cup thinly sliced strawberries, fresh or frozen
1/2 cup rolled oats
1/2 tsp. sugar
Reduced-fat cooking oil spray
1/2 cup non-fat yogurt
1/4 cup blackberries or blueberries
1. Combine egg whites, strawberries, rolled oats, and sugar.
2. Pour batter into a coated skillet and cook until done; repeat until all batter is used up.
3. Top with yogurt and berries.
Adapted from http://www.fitnessmagazine.com/recipe/grains/oatmeal-berry-pancakes/
Corn and Bean Mini Tacos
Why this rocks: Beans are an incredible source of protein, which gives you the right amount of energy for a day chock full of classes. This recipe also represents the majority of the food groups with the veggies, grains, and dairy.
1 tbsp. light sour cream
1/4 (15 oz.) can black beans
1/4 (15 oz.) can corn
1 tsp. chili powder
2 mini soft tortillas
1/4 cup shredded lettuce
1/4 cup grated low-fat cheddar cheese
1. Drain water from beans and run under cold water to remove salt.
2. Place beans and corn (with water from can) in a small saucepan and cook 8-10 minutes on medium-low heat.
3. Drain liquid and stir in chili powder.
4. Place bean mixture onto centre of each mini tortilla.
5. Top with shredded lettuce, cheese, and sour cream.
Adapted from a print Seventeen Magazine recipe.
Peanut Butter and Banana Sandwich
Why this rocks:This perfectly filling snack contains the best of both worlds: lots of potassium and fibre from the banana and the whole wheat bread, and a hint of rich creaminess from the peanut butter and honey. It tastes like you’re having a high-calorie snack, but secretly, it’s pretty healthy!
2 slices of whole wheat bread
2 tbsp. light peanut butter
1 banana, sliced
1/2 tsp. honey
1. Toast the 2 slices of bread until lightly brown.
2. Spread peanut butter on one slice of toast.
3. Add sliced banana pieces and drizzle lightly with honey.
4. Cover with remaining piece of toast and cut down the center.
Adapted from http://www.foodnetwork.com/recipes/foodnation-with-bobby-flay/peanut-butter-and-banana-sandwich-recipe/index.html
Apple Wrap and Yogurt Dip
Why it rocks:This great treat has everything, from crisp apples to yummy peanut butter to refreshing yogurt. The best part is that it tastes light, but satisfies those mid-afternoon cravings.
1 mini tortilla
1 green apple, sliced
1 tsp. light peanut butter
Pinch of cinnamon
2 tbsp. non-fat yogurt
1. Spread cut-up apple slices down the center of the mini tortilla.
2. Dollop peanut butter over the apples, making sure to spread evenly. Add the pinch of cinnamon on top.
3. Roll up the wrap and microwave it on medium for 30 seconds.
4. Dunk the wrap in the yogurt for a dip.
Adapted from http://www.kraftrecipes.com/recipes/pb-apple-wrap-65970.aspx
Frozen Fruit Popsicles
Why it rocks:On a warm spring or summer day, don’t reach for an ice cream bar if you need a pick-me-up. Try a healthy fruit popsicle for all the same great taste but a lot less calories! This is a great way to fulfill your daily fruit requirement, plus it satisfies the sugar craving without resorting to tons of processed fats.
1/3 cup diced kiwi
1/3 cup diced watermelon
1/3 cup diced strawberries
1/2 cup diced pineapple
1/2 cup fresh pineapple juice or orange juice
1. Mix fruit in a bowl and spoon the mixture into 4 small paper cups evenly.
2. Add 1 tbsp. juice to each cup and place popsicle sticks into it.
3. Freeze for a couple of hours. To remove the fruit pops from the cups, run under warm water for a few seconds to loosen.
Adapted from http://www.skinnytaste.com/2011/06/frozen-fruit-pops.html