Healthy Recipes for Devils

It's that time of the semester when we start stressing, and are very excited for winter break.... 

& the lovely AZ weather change. 

Don't let your busy schedules push you on the wrong path!
 Keep working hard, eating healthy, maintaining your stress levels, and exercising! 

I have to remind myself everyday to plan for the next day's meals; otherwise, I will end up skipping meals, or over eating.Which throws off my schedule completely. 

Breakfast: 

Ingredients: 

- 3 egg whites, (one full egg- optional)

- 1 piece of Ezekiel bread OR 

100% Whole Wheat Bread, OR one 100% Whole Wheat Thin Bun. 

- 1/2 cup of spinach

-  6 cherry tomatoes (Chopped)

-  1  scallion, chopped

-  1/4 of a zucchini (chopped)

 - 1 tbsp. of natural salsa 

Directions:

-  First, chop all your ingredients, and than place all your vegetables in a container or bowl. 

- Crack 3 egg whites + (one full egg optional) and mix in the bowl with vegetables

- Microwave for 1- 1 1/2 minutes on high heat (I usually flip the whole omelet over to make sure the bottom cooked!) 

Snacks:

Pumpkin Spice Non-Fat Greek Yogurt 

-          8 oz. of non-fat plain Greek yogurt

-          ½ cup of pumpkin from can

-          1 Tbsp. of RAW nuts (almonds, walnuts etc.)

-          1 tbsp. of honey, or agave

-          ½ tsp. of cinnamon 

Almond Strawberry Yogurt: 

-          8 oz. of non-fat plain yogurt

-          1 tbsp. of sliced Almonds

-          3 strawberries sliced

-          Optional: 1 tsp. of honey or agave 

Lunch:

Grilled Chicken with hummus & Pita

         Ingredients:   

-    4 oz. of grilled chicken (you can get in devils greens)

-          1 cup of spinach

-          ½ a red bell pepper (Also, at devils greens)

-          2 Tbsp. of hummus

-          ½ 100% whole wheat pita 

Directions: Place the seasoned chicken in the rice cooker with 1/4 cup of water, and a red bell pepper. Steam the chicken and once it is white, serve! 

How can you cook Chicken in your dorm?! 

If you don't want to buy a George Formane Grill, you can always invest in a mini rice cooker!  

I spray the rice cooker bowl with pam, and put a splash of water. Season your chicken, and through it in the rice cooker! 

The rice cooker will be your best friend in the dorms. I will be posting more recipes that are delicious! 

Dinner:

Tilapia with Brocolini and Quinoa

Ingredients: 

• 1 piece of frozen tilapia (Fresh and Easy sells them in a bag that are pre-packaged and easy to defrost in water)
• 1 1/2 cups of Brocolini (This is different from broccoli, and makes it fun to make a different texture of broccoli) 
• 8 cherry tomatoes
• 1/4 cup of Quinoa

Directions:

1. Prior to cooking I make the Quinoa (usually I make enough for 3-4 days) Microwave Quinoa for 4 minutes on high, then stir and cover for 2 minutes. 
2. Place the brocoolini in the rice cooker with about 1/4 cup of water, and steam them! (about 10 minutes)
3. After the brocoolini is done, take it out and place on your your plate and cover. Put the fish in the rice cooker with the 4 cut up cherry tomatoes, and some herbs for flavor. (This cooks even fast then the brocoolini) WATCH CAREFULLY! Once it is flaky, it is done! (about 5 minutes) 
4. Lastly, add the other cut up 4 cherry tomatoes into your 1/4 cup of Quinoa and plate everything! 

Total time: 20 minutes 

I know our schedules can be crazy, but there are ways around eating healthy on campus! If you don't live on campus, check out the Devil's Greens and make yourself a salad! 

Always switch up your vegetables, because sometimes it can be boring having the same salads!