The College Cookbook West chester university Office of Wellness Promotion

Hi everyone! Wellness Ambassadors Gracie and Ashley here!

Between school work, tight budgets, and tempting take-out food, we know that finding nutritious cooking solutions can be tough during college. Luckily, we are here to share with you some of our favorite delicious and nutritious recipes!

Scroll through our cookbook to find foods that you can incorporate into your daily life here at West Chester University!

Ashley's Favorites

  • Veggie Scramble
  • PB Banana Oat Smoothie
  • Veggie Fajitas
  • Homemade Ice Cream

Veggie scramble

  • 1 fresh bell pepper
  • 3/4 cup fresh broccoli
  • 1 cup fresh spinach
  • 2 TBS olive oil
  • 3-4 eggs
  • A splash of milk
  • 3 mini potatoes
  • 1 slice of cheese
  • 1 slice of bread
  • pepper, garlic salt, paprika to taste
  1. Slice potatoes into fourths and place in a pan, season with and olive oil. Heat on medium with cover on pan. Turn to low heat when they begin to brown.
  2. Slice bell pepper and broccoli, place into another pan. Add spinach and olive oil. Saute until pepper are soft.
  3. In bowl, crack eggs and whisk with fork.
  4. Once bell peppers, spinach, and broccoli are done, add eggs. Add slice of cheese and stir often to mix everything together while the eggs are cooking.
  5. When the eggs are fluffy and the cheese if fully melted, they are done along with the potatoes!
  6. Serve with toast!

PB banana oat smoothie

  • 1-3 bananas
  • 1 cup vanilla yogurt
  • 1 TBS nut butter
  • 1 splash of milk
  • 1 cup oats
  1. Add all ingredients to a blender. Cover, blend, and serve!

homemade ice cream

  • 1-5 bananas
  • 1/2 cup peanut butter
  • 4 TBS chocolate chips
  1. Slice bananas and freeze for 2 hours.
  2. Put into a blender and blend until smooth.
  3. Add PB.
  4. Serve in a bowl and tip with chocolate chips.

Gracie's favorites

  • Homemade Personal Pizza
  • Chicken Sausage Bowl
  • Chicken Chili

HOmemade personal pizza

  • 1 personal pizza crust
  • 3 TBS tomato sauce
  • Italian seasoning
  • 1 cup mozzarella cheese
  • Bell pepper slices
  • Spinach leaves
  • Red onion slices
  • Cherry tomato slices
  • Red pepper flakes
  1. Preheat oven to 375.
  2. Place pizza crust on a pan and spread tomato sauce.
  3. Top with half of the cheese and sprinkle Italian seasoning.
  4. Arrange veggies on the pizza and sprinkle the rest of the cheese on top with red pepper flakes.
  5. Bake for 10 minutes or until cheese is melted and crust is crispy.
  6. Enjoy!

Chicken sausage bowl

  • 1 chicken sausage, any flavor (spinach and feta, apple, buffalo, andouille)
  • 1 egg
  • 6-8 whole carrots
  • 10-12 asparagus stalks
  • 1/2 small zucchini
  • 1/4 cup chopped Granny Smith apple
  • 1 TBS olive oil
  1. Something Gracie likes to do is combine a lot of flavors and textures into one bowl for a nutritious, protein-packed meal! Be creative and feel free to add or take away any ingredients to make it your own!
  2. Slice the chicken sausage and saute in a skillet until slightly browned. Set aside.
  3. Cut carrots and asparagus in half and add with zucchini to the skillet with olive oil. Saute veggies until tender.
  4. Push veggies to the side of the skillet and crack the egg and fry it sunny side up.
  5. Add chicken sausage back to the skillet and remove from heat.
  6. Top with chopped apples for some crunch. This meal can be eaten right out of your cast iron skillet or put into a bowl. Enjoy!
  7. Optional additions: guacamole, hummus, bean dip

Chicken and bean CHili

  • 1 lb ground chicken
  • 1/2 onion, diced
  • 1 can black beans, drained
  • 1 can kidney beans, drained
  • 1 can white beans, drained
  • 1 can corn, drained
  • 1 can tomato sauce
  • 1 can diced tomatoes
  • 2 cups chicken stock
  • 1 TBS olive oil
  • Seasoning: 1 TBS chili powder, 1 tsp cumin, 1/4 tsp cayenne pepper, 1/4 tsp garlic powder, 1/2 tsp onion powder, 1 tsp salt, 1/4 tsp pepper
  1. Add oil to pan and saute onions until tender. Add ground chicken and brown.
  2. In a large pot, add tomato sauce, dice tomatoes, and chicken stock. Heat on medium. Add beans and corn, followed by the cooked chicken and onions.
  3. As the mixture simmers, add seasonings. Cover and let simmer for 10 minutes.
  4. Serve and enjoy! Additional toppings: diced avocado, lite sour cream, cheese, hot sauce

Dorm Friendly

  • Overnight Oats
  • Banana Sushi
  • Guacamole
  • Scrambled Eggs

overnight oats

  • 1 cup milk
  • 2 TBS chia seeds
  • 1/2 cup oats
  • Fresh fruit of your choice
  • Nuts or nut butter
  1. Add all ingredients into a small container like a mason jar.
  2. Stir, cover, and place in refrigerator overnight.
  3. Enjoy cold the next day or heat and eat.

banana sushi

  • 1 banana
  • 2 TBS nut butter
  • 1 tortilla
  1. Spread nut butter of tortilla.
  2. Add peeled banana to tortilla and roll.
  3. Slice into 1 inch pieces and enjoy!

guacamole

  • 2 avocados
  • 1 lime
  • 6 cherry tomatoes
  • 1 TBS cilantro
  • 1-2 crushed garlic cloves
  • Tortilla chips
  1. Peel avocados and place into a bowl mashing while squeezing lime juice together.
  2. Stir in remaining ingredients.
  3. Enjoy immediately!

Scrambled eggs

  • 2-4 eggs
  • 1 TBS shredded cheese
  • salt and pepper
  • optional add-ins: peppers, onion, spinach, broccoli
  1. Spray microwave bowl with cooking spray.
  2. Crack eggs into bowl and whisk for 1 minute.
  3. Stir in shredded cheese and with salt and pepper.
  4. Microwave for 1-1.5 minutes. Make sure to watch that the eggs do not over expand.
  5. Carefully remove bowl and add other optional ingredients, enjoy!

Breakfast

  • Breakfast Cookie
  • Nut-butter Toast
  • Egg Toast
  • Oatmeal Blueberry Yogurt Pancakes

breakfast cookie

  • 1/3 banana
  • 1.5 TBS nut butter
  • 1/2 TBS honey
  • 1 TBS milk
  • 4 TBS oats
  • 1 TBS raisins
  1. In a large microwavable bowl/mug mash the banana with a fork.
  2. Stir in peanut butter, milk, and honey and mix.
  3. Add in the oats and raisins and stir.
  4. Microwave for 45 seconds to 1 minute or until firm on the top.
  5. Add any toppings like chocolate chips or fruit, enjoy!

nut butter toast

  • 1-2 slices of bread (whole grain, multigrain)
  • 1 TBS of nut butter
  • Toppings: banana slices, berries, chia seeds, honey, chocolate chips
  1. Toast bread in a toaster.
  2. Spread nut butter.
  3. Add topics and make it beautiful! Enjoy!

egg toast

  • 1 slice of bread (whole grain, multigrain)
  • 1 egg
  • 1/4 avacado, mashed
  • 1/4 cup spinach
  • Optional toppings: cheese, salsa, hot sauce
  1. Toast bread in a toaster.
  2. Heat up on pan on medium and spray with cooking spray.
  3. Crack the egg and fry to your preference. Gracie likes the yolk nice and runny, and Ashley likes hers scrambled.
  4. Spread mashed avocado on toast, add fresh spinach, and top with egg.
  5. Add any additional toppings and enjoy!

Oatmeal Blueberry yogurt pancakes

Smoothies

  • Strawberry Banana
  • Triple-berry Smoothie
  • PB Banana
  • Cherry Vanilla
  • Peach Mango Banana

strawberry banana

  • 1 banana
  • 1 cup strawberries
  • 1 cup spinach
  • 1/2 cup vanilla yogurt
  • 1/2 cup milk
  • 2 tsp honey
  • 1 cup ice
  1. Blend and enjoy!

triple berry

  • 1 1/2 cups mixed berry blend
  • 1 cup spinach
  • 1 cup milk
  • 1 cup ice
  1. Blend and enjoy!

pb banana smoothie

  • 1 banana
  • 1/2 cup creamy pb
  • 1 cup vanilla yogurt
  • 1/3 cup milk
  • 2 cups ice
  1. Blend and enjoy!

CHerry vanilla

  • 1 1/2 cup frozen pitted cherries
  • 1 1/4 cups milk
  • 1/2 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1 cup ice
  1. Blend and enjoy!

Peach mango banana

  • 1/2 banana
  • 1 cup fresh/frozen peaches
  • 1 cup fresh/frozen mangos
  • 1 cup spinach
  • 1 cup vanilla yogurt
  • 1 cup ice
  1. Blend and enjoy!

Lunch

  • Ranch Chicken Veggie Skillet
  • Spinach Tomato Tortellini Soup
  • Veggie Fried Rice

ranch chicken veggie skillet

  • 3 TBS olive oil
  • 1 1/4 lbs of boneless, skinless chicken breasts, diced
  • 2 cups broccoli
  • 1 cup zucchini, diced
  • 1 packet (.74oz) of Hidden Valley Original Ranch Salad Dressing & Seasoning Mix
  • 2 TBS lemon juice
  • 2 cups fresh spinach
  1. In large skillet, add olive oil, chicken, and cook over medium-high heat for about 3 to 5 minutes, flipping chicken so it cooks evenly.
  2. Sprinkle half of the packet of ranch seasoning mix over the chicken.
  3. Add the broccoli, zucchini, and evenly sprinkle with the remainder of the ranch seasoning mix. Then drizzle lemon juice.
  4. Cover skillet and allow vegetables to steam for about 3 minutes.
  5. Add spinach and cook uncovered until wilted, about 1 minutes stirring often.
  6. Serve immediately, enjoy!

spinach tomato tortellini soup

  • 1 TBS of olive oil
  • 3 cloves of garlic, minced
  • 1 onion, diced
  • 4 cups chicken broth
  • 1 (14.5oz) can of diced tomatoes, undrained
  • 1 (9oz) package of refrigerated cheese tortellini
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 3 cups spinach, chopped
  • 2 tablespoons grated Parmesan cheese
  1. Heat olive oil in stockpot on medium heat. Add garlic and onion, and cook, stirring frequently, for about 2-3 minutes.
  2. Whisk in chicken broth, diced tomatoes, tortellini, basil, oregano, and 1 cup of water.
  3. Bring to boil; reduce heat and simmer until tortellini is cooked through, about 5-6 minutes. Stir in spinach for about 2 minutes.
  4. Serve immediately with Parmesan, enjoy!

veggie fried rice

  • 2 TBS olive oil
  • 2 cloves garlic, minced
  • 3 eggs
  • 4 cups brown rice (cooked)
  • 1 cup frozen corn
  • 1 cup of frozen peas
  • 1/2 TBS vinegar
  • 2 TBS soy sauce
  • Optional toppings: chives, basil, spinach
  1. Heat 1 tablespoon of oil in large pan over medium heat. Add the garlic cloves and stir for 1 minute. Crack the eggs directly into the pan and gently push them around in the pan until lightly cooked, 1-2 minutes.
  2. Add the rice and stir or a few minutes, adding the other tablespoon of oil and turning the heat up to get it sizzling. The eggs should be sticking to the rice.
  3. Add the frozen corn, peas, vinegar, and soy sauce and stir for another 1-2 minutes.
  4. Remove from heat, stir in any additional toppings, enjoy!

Dinner

  • Creamy Tomato and Spinach Pasta
  • Oven Fajitas
  • Hearty Black Bean Quesadillas

Creamy TOmato & Spinach Pasta

  • 1 TBS olive oil
  • 1/2 lb penne pasta
  • 1/2 bag fresh spinach
  • 1 small onion
  • 2 oz cream cheese
  • 2 cloves of garlic
  • 1 can of diced tomatoes
  • 2 TBS tomato paste
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1/2 tsp salt
  • 1/4 cup grated parmesan
  1. Boil water and cook pasta until tender (7-10 min). Drain.
  2. Dice onion and mince garlic. Cook in skillet with olive oil.
  3. Add diced tomatoes, tomato paste, oregano, basil, salt, and pepper to taste. Add 1/2 cup water to thin the the tomato paste.
  4. Turn heat to low and add small chunks of cream cheese to the sauce. Whisk until blended. Add parmesan cheese little by little until melted.
  5. Add fresh spinach and stir for 3-5 min. Add cooked pasta and stir to cover in sauce.
  6. Serve warm and enjoy!

Oven fajitas

  • Seasoning: 1 TBS chili powder, 1/2 TBS paprika, 1/2 tsp onion powder, 1/4 garlic powder, 1/4 tsp cumin. 1/8 tsp cayenne pepper, 1/2 tsp salt
  • 1 large onion
  • 3 bell peppers (any color)
  • 1 lb chicken breast
  • 2 TBS vegetable oil
  • 1 medium lime
  • 8 (6-inch) tortillas
  • 1/2 cup sour cream (optional)
  • 1/4 bunch of cilantro (optional)
  1. Preheat the oven to 400 degrees. Mix all of the spices for the seasoning in a small bowl and set aside.
  2. Cut the onion and bell peppers into small strips. Place them into the large dish or baking sheet. Slice the chicken breast into very thin strips and add to the dish with vegetables.
  3. Drizzle the vegetable oil over the chicken and vegetables, then sprinkle the fajita seasoning mix over top. Use your hands to toss the ingredients until everything is well coated in oil and seasoning. Bake for 35-40 minutes, flipping once half way through. Squeeze the juice from half of the lime over top of the meat and vegetables after they come out of the oven.
  4. Scoop small amount of meat and vegetables into the center of each tortilla. Top with optional toppings.
  5. Enjoy!

Hearty black bean quesadillas

  • 1 (15oz) can of black beans
  • 1 cup frozen corn kernels
  • 1/2 small red onion
  • 1 clove garlic
  • 1/4 bunch fresh cilantro
  • 2 cups shredded cheese
  • 1 packet of taco seasoning
  • 10 taco sized tortillas
  1. Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
  2. Rinse cilantro, remove the leaves, and chop. Dice the onion and mince the garlic. Add all and shredded cheese to the bowl with beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
  3. Place a half cup of the filling on one side of each tortilla and fold over. Cook in skillet on both sides over medium heat until brown and crispy and the cheese filling has melted.
  4. **Optional** To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave or cook in a skillet on low heat.
  5. Enjoy!

Dessert

  • Banana Bread
  • Brownie in a Mug
  • Apple Nachos

Banana Bread

Brownie in a Mug

Apple nachos

  • 1 large apple of your favorite variety
  • 2 TBS nut butter
  • Toppings: honey, chocolate chips, chopped walnuts
  1. Slice the apple and arrange slices in a bowl.
  2. Heat nut butter in the microwave until runny.
  3. Drizzle nut butter over apple slices and top with honey, chocolate chips, and chopped walnuts.
  4. Enjoy!

Snacks

  • Southwest Stuffed Sweet Potato
  • Chicken Avocado Burrito Wrap
  • Easy Rice and Beans

Southwest stuffed sweet potato

CHicken avocado burrito wrap

Beans and rice

SOmething to remember

When it comes to eating, it is all about balance. Listen to your body and honor it's needs. Food is fuel, and we should always treat it as such. Snack hard and snack often!

@wcuwellnesspromotion

Created By
Gracie McDermott
Appreciate

Credits:

Created with images by Alexas_Fotos - "strawberries fruit close" • ejaugsburg - "raspberries red berries" • Christian Steen - "Pizza" • haaijk - "oat oats overnight" • lauracuriacu - "smoothie breakfast healthy" • adactio - "Veggies" • gkdavie - "Fajitas-13" • Beckmann's Old World Bakery - "Beckmann's Old World Bakery Banana Bread" • stux - "avocado lemon food" • WerbeFabrik - "fruit apple fruits"

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