vegan “egg salad”
if you’re vegan, or not a big fan of eggs, give this recipe a try!
ingredients:
-1/2 block firm tofu, lightly pressed
-3 tbsp vegan mayo (e.g. nayonaise)
-3 tbsp relish / chopped pickles
-2 tsp mustard
-1/4 cup of chopped veggies (e.g. red onions, celery, etc.)
-salt and pepper to taste
directions:
1. in a bowl, mash tofu with a fork
2. add rest of the ingredients and mix well!
want an “egg salad” sandwich?
spread the salad on toasted bread, add some lettuce / baby spinach leaves!
egg & jelly wrap
i started packing my lunch since grade 9 and this used to be my go-to recipe. it was not only healthy but also AMAZINGLY delicious. egg + jelly is a combination that i still love!
ingredients:
-1 100% whole wheat tortilla
-1/3 cup egg whites
-1 tbsp all-fruit jam (jam without any added sugar / sweeteners)
directions:
1. microwave egg whites in a bowl. WATCH the microwave!
2. spread the jam on the tortilla
3. put microwaved egg on top of jam + tortilla (i usually cut the egg in half or “scramble” it with a fork so i can spread the egg whites evenly on the tortilla)
4. fold the bottom, and then the sides. then wrap it in foil and run out the door!
this may sound weird but i love it when the wrap gets kind of soggy from the egg and jam!!! the flavors all melt together and becomes soft :)
avocado & salsa verde toast
need a quick and healthy lunch?
ingredients:
-2 slices 100% whole grain bread (toasted)
-1 ripe avocado (mashed), seasoned with a little bit of salt and pepper
-salsa verde (jarred or homemade)
directions:
1. mash an avocado and season to taste with salt and pepper
2. toast 2 slices of 100% whole grain bread
3. put dollops of mashed avocado and spread on toasts
4. top with salsa verde
if you have a fridge in your dorm, try this recipe! toasting is better but if you don’t have a toaster, you don’t need to toast the breads to enjoy this recipe!
alice’s best tips: healthy, cheap, QUICK recipes
smoothie
blend 1 1/2 cups frozen berries, 1 cup yogurt, and handful of spinach. transfer to a thermos or a plastic portable cup with a lid and a straw.
oatmeal
Microwave a ready-to-eat steel-cut oatmeal or plain instant oats. put into a wide-mouth thermos. top with nutritious toppings: berries, sliced bananas, shredded coconut, unsweetened cocoa powder, nutmeg, plain greek yogurt, and more!
egg wrap
Whisk two eggs with salt, pepper, and garlic powder in a microwavable bowl and microwave for 1~2 mins. place on a whole-grain tortilla with salsa, some canned black beans, and spinach leaves. wrap in foil and run out the door!
turkey pita pocket
take some shredded roasted turkey breast, 1 tbsp plain greek yogurt, and 1 tsp mustard. stuff a whole wheat pita with bell peppers, baby spinach leaves, and dried cranberries / cranberry sauce.
mexican wrap
drain 1 cup canned black beans and smash with a fork. add 2 tbsp salsa and mix well. spread on a whole wheat tortilla and add some fresh sliced or chopped veggies. wrap in foil and you’re done!
want something more? add some corn or some cheese!
mediterranean rice bowl
microwave some sticky brown rice and add some baked tofu, hummus, olives, tomatoes and cucumbers. yum!
tuna / salmon salad with crackers
get a can of tuna or salmon packed in water. mix in 1~2 tbsp plain nonfat greek yogurt, 2 tsp mustard, and 1/2 tbsp relish or chopped pickles (optional). add some chopped bell peppers and cucumbers and mix well. assemble this the night before, put it in the fridge, and grab it in the morning with some healthy whole grain crackers!
pizza egg toast
i was hungry. i wanted pizza. i tried the dining hall cheese pizza. i didn’t like it. i made my own.
ingredients:
-1 slice of 100% whole grain toast
-2~4 tbsp tomato sauce (no sugar added)
-3 hard boiled egg whites
-toppings you want (optional)
directions:
1. toast your bread
2. top with tomato sauce
3. put 3 hard boiled egg whites (cut it into bite sized pieces)
4. add toppings that you want
i didn’t add any toppings today but next time, i’d try adding some olives or some swiss cheese :) does that sound weird? don’t answer that.
hummus tuna sandwich
i absolutely love hummus. if i don’t have hummus everyday, i just might go into a hummus withdrawal. yeah. it’s that serious.
ingredients:
-1 can white tuna (packed in water)
-1 tbsp hummus
-2 tsp bbq sauce (read the ingredients!)
-2 slices of 100% whole grain breads
-greens (lettuce, mixed greens, baby spinach leaves)
-sliced avocado / sliced red onions (optional)
directions:
1. mix tuna, hummus, bbq sauce in a bowl
2. lay 2 slices of bread and put greens on both
3. put sliced / mashed avocado and sliced red onions on one bread (optional)
4. put as much tuna salad as you want on the other bread
5. put them together and enjoy!
i swear. it’s great.
microwave shrimp recipe for one
a lot of people don’t like seafood but i LOVE seafood! so here’s a great recipe for those of you who want shrimp but don’t have a lot of time :)
ingredients:
-24 large frozen shrimp - peeled and ready of course
-1/2 C chopped spinach leaves
-flavors! no salt garlic seasoning, a dash of hot sauce, 1 tsp olive oil, paprika, etc. be creative!
directions:
1. put everything in a bowl
2. mix well!
3. microwave 1 minute
4. take it out and stir
5. microwave again until hot (about 2 minutes)
6. enjoy!
my favorite way to enjoy this recipe: top with tomato sauce and serve with 100% whole grain toast!
a quickie lunch: egg “bagelfull”
bagelfull is a word. it’s not? well it is now :)
ingredients:
-1 whole wheat bagel
-lettuce
-2 hardboiled eggs (1 whole and 1 white)
-1 tbsp plain nonfat greek yogurt
-1/2 tbsp mustard
-1 tbsp chopped pickles (optional)
directions:
1. cut a bagel using a knife / bagel slicer
2. scoop the bagel out so you can stuff your bagel.
like this:
source
3. in a bowl, chop the eggs up (1 whole and 1 white)
4. to the bowl, add yogurt, mustard, and pickles (optional) and mix well
5. put a piece of lettuce into each side of bagel
6. fill your bagel with your egg salad
7. put the 2 halves together, saran wrap it, and take it to go! or enjoy it right then and there :)
you can pack healthy lunches or prepare a healthy breakfast in no time!
taco night!
unless there are great and cheap mexican joints around you, i suggest you try this recipe. i mean, i can’t afford to go to chipotle everyday. can you?
ingredients:
-2 100% whole grain / corn tortillas
-1/2 cup black beans
-salsa (jarred and no sugar added)
-guacamole (jarred or mashed fresh avocados)
-low fat cheese (optional)
directions:
1. put tortillas on a plate and microwave for about 15~20 seconds or until warm.
2. put beans on tortillas. if you want “refried beans”, mash beans with a fork then spread it on tortillas.
3. put a small serving of guacamole on each tortilla.
4. sprinkle them with cheese and microwave until melted (optional).
5. serve with salsa and/or plain nonfat greek yogurt.
enjoy a mexican meal without breaking your wallet!
baked chicken tenders / chicken parmesan!
mm a meal that brings childhood memories…
ingredients:
-raw chicken breast or raw chicken tenders
-egg / egg whites
-wheat germ / whole wheat bread crumbs
-seasonings (optional)
-no sugar added marinara sauce / tomato sauce (for chicken parmesan)
-shredded low fat mozzarella cheese (for chicken parmesan)
directions:
1. preheat oven to 350.
2. if you have chicken breast, cut it into chicken tender shape / size.
3. put egg / egg white in a bowl and wheat germ / whole wheat bread crumbs in another bowl.
4. add seasonings such as salt, pepper, garlic powder into the wheat germ / whole wheat bread crumbs (optional).
5. dredge each chicken finger in the egg and immediately roll it in the breadcrumbs.
6. place coated chicken tenders on a cookie sheet sprayed with cooking spray.
7. bake the chicken tenders at 350 for about 20~25 minutes, or until the chicken is fully cooked.
want chicken parmesan?
after baking the chicken tenders, spread them with sauce and then top with mozzarella cheese. put back into the oven and bake another 5 minutes or until cheese is melted and golden brown!
now only if i had an oven in my dorm…
not-mcmuffins
mcmuffins are out. not-mcmuffins are in.
ingredients:
-100% whole grain english muffins
-1 egg
-low fat cheese (optional)
-condiments / toppings you want (e.g. salsa, hummus, mustard, no-sugar added ketchup, etc.)
directions:
1. toast your english muffins. don’t have one like me? just warm them up for about 10~15 seconds in the microwave.
2. crack your egg into a microwavable bowl. stab the yolk with a fork but don’t scramble.
3. microwave your egg for about 30~45 seconds, or until they’re done.
4. if you want cheese, put cheese on one side of your english muffin and microwave that until the cheese is melted.
5. assemble your not-mcmuffins. take your cheesy (or not) bread, then top with egg, then top with your favorite toppings / condiments, and close with your other piece of bread!
want a little sweet-savory combo? add a little bit of sugarfree syup!
take that mcmuffins! take those unhealthy calories and scary looking ingredient lists and go somewhere else!
pizza toast (can be vegan)
pizza toast was and still is one of my favorite foods. when i was little, my mom used to make it for me all the time. of course, it wasn’t exactly the healthiest. you know, with mayo, ham, cheese, and all that stuff. but seriously, you don’t need all of that to enjoy pizza toast!
ingredients:
-100% whole grain bread
-tomato sauce (no sugar added, low sodium)
-fresh cut veggies
-a light sprinkle of low fat cheese or vegan cheese
directions:
1. toast your bread. i like my toasts crunchy and if you don’t toast your bread….then….it just doesn’t taste good. ok?
2. when it’s done toasting, let it cool for a little bit, about a minute (so it doesn’t get soggy).
3. spread tomato sauce and make sure you get EVERY BIT of your toast covered! not just the middle. yeah that’s right. i’m one of those people.
4. lay your cut veggies on top, then sprinkle with cheese.
5. put it under the broiler until cheese is melted! don’t have a broiler? microwave is fine too!
my favorite combination is with garlicky tomato sauce with green bell peppers, mushrooms, olives, and GOAT CHEESE!
make 1 for a snack, 2 for a meal! do you feel like a kid again yet? ;)
bbq chicken salad
oh how i love chicken. but i can never buy pre-made chicken salads because almost all of them are DRENCHED in mayo. ew. so make your own instead!
ingredients:
-1 chicken breast
-3 tbsp bbq sauce OR 2 tbsp bbq sauce + 1 tbsp plain non-fat greek yogurt
-chopped veggies (green pepper, onions, corn, etc!)
directions:
1. boil your chicken breast, let it cool, then shred.
2. put the shredded chicken breast in a bowl and add sauce and chopped veggies.
3. mix and eat!
it tastes GREAT on toast!
