Recipes for wholesome consuming as college students return to class

How students can eat healthily when they return to school

PHOENIX – As students return to school after the summer vacation, the subject of healthy eating regains importance, and officials at the Camelback Village Racquet and Health Club shared some healthy recipes with parents to get their kids back into class.

Blueberry Peach Baked Oatmeal (Servings: 8)

• 2 cups of old fashioned oats
• ¼ cup almond flour / flour
• 1 teaspoon Baking powder
• ¼ teaspoon baking powder
• ½ teaspoon sea salt
• 2 teaspoons of ground cinnamon
• ¼ cup of granulated monk fruit or your choice of sweetener that measures like sugar.
• 2 tbsp coconut oil or melted butter
• 2 cups of milk (regular, almond, coconut, etc.).
• ¼ cup unsweetened Greek yogurt
• 2 teaspoons of pure vanilla extract
• 1 cup of fresh or frozen blueberries
• 1 cup fresh or frozen peaches, diced

recipe

1. Preheat the oven to 350 degrees F.
2. Grease a 9×13 “glass baking pan and set aside.
3. In a small bowl, mix together the oat flakes, almond flour, baking powder, baking soda, salt and cinnamon and granulated sweetener of your choice. Put aside.
4. Melt coconut oil or butter in a separate, microwave-safe bowl. Stir in milk as you slowly pour it into the melted oil / butter.
5. Add the Greek yogurt, eggs and vanilla and stir until well mixed.
6. Add dry ingredients to wet ingredients and mix well. Carefully fold in the blueberries and diced peaches.
7. Spread evenly in the pan.
8. Bake for 35-40 minutes at 350 degrees F, until the top is browned and the top pops back when you touch it gently with your finger.
9. Let cool for 15 minutes.
10. Serve warm or chilled after baking, with a dollop of yogurt, nut butter or toppings of your choice.

Banana Walnut Yogurt Parfait (Servings: 1)

• 6 ounces of plain Greek yogurt
• Natural sweetener of your choice: stevia, monk fruit, honey or maple syrup
• ⅛ teaspoon vanilla extract (may contain almond or maple extract)
• ⅛ teaspoon cinnamon
• 1 small banana, sliced
• 2 tbsp chopped walnuts

recipe

1. In a small bowl, mix the natural Greek yogurt with a sweetener of your choice, extract and cinnamon.
2. Take a small jar or mason jar and spoon half of the yogurt into it, then top half of the banana slices and 1 tablespoon of chopped walnuts.
3. Repeat the process by layering the rest of the yogurt, then banana slices and walnuts.
4. Sprinkle with a pinch of cinnamon. Enjoy immediately.

Broccoli, ham, cheese and egg canapes (servings: 12 muffins)

• 1½ cup of frozen broccoli, thawed and chopped
• ½ cup of diced ham
• 12 eggs
• 1 cup 2% cottage cheese
• ½ cup 2% grated cheddar cheese
• 1 teaspoon salt or to taste
• ¼ teaspoon pepper or to taste

recipe

1. Preheat the oven to 400 ° C.
2. Brush a muffin pan generously with cooking spray or olive oil.
3. Spread the chopped broccoli and ham evenly on the muffin tins. In a medium bowl, whisk the eggs, cottage cheese, cheddar cheese, salt, and pepper together until everything is well incorporated.
4. Pour the egg mixture into the muffin cups and fill each 3/4 full.
5. Bake until the muffins are lightly browned on the edge, 12 to 14 minutes.
6. Let cool for 2 to 3 minutes, then run a knife around each cup to loosen the muffins before removing them from the pan.
7. Serve warm or whole on a wire rack before cooling or freezing.

Hummus Tuna Salad (Servings: 2)

• ½ cup of hummus, taste of your choice
• 8 ounces tuna, drained (or shredded chicken)
• ½ cup of red peppers, diced
• ½ cup cucumber, diced

recipe

1. Place the hummus, drained tuna and chopped vegetables in a bowl and mix well.
2. Serve with whole grain crackers, in a whole grain pita or wrap, on sandwich bread, over vegetables or with sliced ​​vegetables.

Pizza pasta salad (servings: 2)

• 2 cups of cooked pasta (whole grain, bean or pasta of your choice)
• 2 ounces of grated or sliced ​​mozzarella cheese
• 1 ½ cups of vegetables of your choice: halved grape tomatoes, diced peppers, steamed broccoli florets, diced mushrooms, sliced ​​black olives, etc.)
• 2 ounces of protein of your choice: diced ham, cooked chicken, nitrate-free hot peppers, diced chicken sausage, chickpeas
• 3-4 tbsp Italian dressing (to taste)
• Salt & black pepper to taste

recipe

1. Mix all the ingredients in a large bowl and mix well.
2. Let rest 30 minutes before eating for best taste
3. Can be refrigerated for up to 2 days.

Turkey Avocado Ranch Pita Pocket (Servings: 1)

• 1 whole grain pita
• 6 slices of nitrate-free deli-style turkey breast
• 1/2 avocado, sliced
• 2 lettuce leaves, torn
• 1 small tomato, sliced
• 2 tbsp grated cheddar cheese
• 2 tbsp yogurt-based ranch dressing

recipe

• Halve the pita and place half of the turkey, avocado, vegetables, and cheese in each of the pita pocket sides.
• Drizzle the ranch on each pita pocket and enjoy immediately.
• If you prepare it in advance, wrap it in foil for up to 1 day or put it in a Tupperware until it is ready to eat.

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