Peach Salad with Mint Dressing
Irish Oatmeal and Poached Fruit
Peanut Butter Banana Breakfast Wraps
You may use frozen peaches in this for a shortcut and a sherbet-like texture. The combination of yogurt and fruit will give your day a delicious boost.
Low-fat, Gluten-free, Vegetarian
INGREDIENTS | SERVES 2
½ banana
1½ cups peaches, cubed
1 cup vanilla yogurt ¼ cup orange juice
1 teaspoon honey
1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast with a friend, or refrigerate one serving and take the other in a travel mug on the go.
PER SERVING Calories: 309 | Fat: 2 g | Protein: 8 g | Sodium: 82 mg | Carbohydrates: 68 g | Fiber: 4 g
To kick this smoothie up a notch, add some fruit like a peach or banana.
Low-calorie, Low-fat, Vegetarian, Low-carb
INGREDIENTS | SERVES 2
1 cup brewed green tea, chilled
½ cup skim milk
½ cup fat-free vanilla ice cream
Combine all ingredients in a blender until smooth. Pour into a tall glass and enjoy at home or take with you on the go.
Green Means Good
This smoothie is packed with benefits. Green tea is chock full of antioxidants, which protect living cells from damage and deterioration. Researchers think antioxidants can help prevent cancer and some of the side effects of arthritis.
PER SERVING Calories: 67 | Fat: 0 g | Protein: 4 g | Sodium: 64 mg | Carbohydrates: 13 g | Fiber: 0.25 g
Yes, it sounds odd, but college is all about trying new things! The orange and lemon juices sweeten this smoothie, so you’ll have all the benefits of carrot while still enjoying a tasty treat.
Low-calorie, Low-fat, Gluten-free, Vegetarian
INGREDIENTS | SERVES 1
5 large carrots
¼ cup carrot juice
1 tablespoon lemon juice
¼ cup orange juice
½ cup nonfat yogurt
½ cup skim milk
The Low-down on Carrots
Loaded with beta-carotene, which is essential for healthy eyes, skin, and cell respiration, carrots are a nutritious superfood that’s cheap and available year-round. Always choose fresh carrots that are crisp and tight-skinned, not limp, marred, or covered in brown blemishes.
1. Grate 5 large carrots in a blender or food processor. Separate the grated carrot from the juice using a fine strainer. Reserve the juice.
2. Blend grated carrot, lemon juice, orange juice, yogurt and skim milk until smooth, then blend in the carrot juice. Pour into a tall glass.
PER SERVING Calories: 190 | Fat: 1 g | Protein: 13 g | Sodium: 188 mg | Carbohydrates: 34 g | Fiber: 1.8 g
Serve this granola with fruit and yogurt or just eat it by hand for an on-the-go breakfast. You can also turn this into trail mix by adding dried apples and/or raisins.
Vegetarian, Lactose-free, High-fiber
INGREDIENTS | SERVES 6
4 cups rolled oats
1 cup sliced almonds
½ teaspoon cinnamon
1 teaspoon vanilla
4 ounces orange blossom honey
2 ounces canola oil
½ cup wheat germ
¼ cup sesame seeds
¼ cup millet
¼ cup flaxseeds
What Are Flaxseeds?
Flaxseeds are slightly larger than sesame seeds and have a hard golden shell that is smooth and shiny. The warm, earthy, and subtly nutty flavor of flaxseeds combined with an abundance of omega-3 fatty acids makes them a great addition to anyone’s diet. Whole and ground flaxseeds, as well as flaxseed oil, are available throughout the year.
1. Preheat oven to 350°F.
2. Toss oats, almonds, cinnamon, vanilla, honey, and canola oil together in a big bowl. Spread the mixture on a baking pan and bake for 10 minutes.
3. Stir and add wheat germ, sesame seeds, and millet. Bake for 15 minutes.
4. Stir and add flaxseeds. Bake for 10 minutes.
5. Remove from oven. Cool and break up large chunks.
PER SERVING Calories: 565 | Fat: 26 g | Protein: 16 g | Sodium: 161 mg | Carbohydrates: 69 g | Fiber: 11 g
You can substitute maple syrup for the honey in this recipe for a different flavor, or substitute other flavors of frozen yogurt to add variety.
Low-Calorie, Low-fat, Gluten-free, Vegetarian
ingredients | SERVES 2
1 cup frozen raspberries
¾ cup vanilla frozen yogurt
½ cup almond milk
⅛ teaspoon almond extract
1 teaspoon honey
1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.
PER SERVING Calories: 134 | Fat: 2 g | Protein: 4 g | Sodium: 74 mg | Carbohydrates: 26 g | Fiber: 4 g
Yogurt parfaits are traditionally a healthy choice, and they’re easy to make at home in no time at all. Mix and match different cereals, yogurt flavors, and fruits for more delicious combinations.
Low-fat, Gluten-free, Vegetarian, High-fiber
INGREDIENTS | SERVES 1
2 tablespoons bran flakes cereal
4 ounces sugar-free vanilla yogurt
¼ cup sliced strawberries
Layer the ingredients in a tall travel cup, starting with the bran flakes, then the yogurt, and finally the strawberries.
PER SERVING Calories: 210 | Fat: 1 g | Protein: 9 g | Sodium: 295 mg | Carbohydrates: 46 g | Fiber: 6 g
Light English muffins are almost always going to be your best choice when it comes to breads at breakfast. They’re significantly lower in calories than bagels and regular white bread.
Low-calorie, Low-fat, Vegetarian, High-fiber
INGREDIENTS | SERVES 1
1 light-wheat English muffin
½ cup Egg Beaters Dash of salt and pepper
1 slice fat-free American cheese
Step Away from the Fast Food
Why spend $5.00 at a greasy fast-food restaurant when you can make your own breakfast sandwich at home for half that? Try this easy recipe, and also try variations such as different cheeses and varieties of English muffins. You’ll save time, money, and your waistline.
1. Toast English muffin halves.
2. Pour eggs, salt, and pepper into a microwave-safe bowl.
3. Microwave egg mixture for 1 minute on high or until egg is thoroughly cooked.
4. Place eggs on one side of the toasted muffin, add cheese, and top with the other half of the muffin. Wrap in foil and take to go.
PER SERVING Calories: 180 | Fat: 1 g | Protein: 22 g | Sodium: 680 mg | Carbohydrates: 27 g | Fiber: 8 g
When deciding which berries to use in this recipe, test out a variety. In fact, it’s always a good idea to give preferential treatment to in-season produce.
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 1
3 tablespoons fat-free ricotta cheese
½ teaspoon vanilla extract
½ teaspoon Splenda
3 tablespoons of your favorite berries
½ whole-wheat pita
1. In a small bowl mix ricotta, vanilla, and Splenda.
2. Add berries to ricotta mix.
3. Open pita and scoop ricotta mix into middle. Wrap pita in foil or put in a container and take with you.
PER SERVING Calories: 133 | Fat: 1 g | Protein: 10 g | Sodium: 261 mg | Carbohydrates: 23 g | Fiber: 3 g
Runners tend to eat lightly or not at all before a race. Nuts are a very high-fiber food with some good fat. Both the fiber and the fat take a while to digest without weighing you down.
Vegetarian, Lactose-free, High-fiber
INGREDIENTS | SERVES 1
½ cup 1-minute oats
Orange juice to cover oatmeal (about ¾ to 1 cup)
¼ cup of your favorite nuts (not peanuts) 10 raisins
½ banana
2 tablespoons honey or maple syrup
1. Boil the oatmeal in enough orange juice to cover the oats.
2. When the oatmeal has absorbed the orange juice, add the nuts, raisins, banana, and honey or maple syrup.
PER SERVING Calories: 672 | Fat: 37 g | Protein: 12 g | Sodium: 13 mg | Carbohydrates: 85 g | Fiber: 14 g
The blueberries and raspberries in this recipe provide high levels of antioxidants, which are powerful cancer-fighting tools.
Low-calorie, Low-fat, Vegetarian, Gluten-free, Lactose-free
INGREDIENTS | SERVES 4
2 cups fresh peaches, sliced
1 cup cucumber, peeled, seeded, and thinly sliced
½ cup fresh raspberries
¼ cup fresh blueberries
½ teaspoon lemon rind, grated
1 tablespoon fresh lemon juice
2 teaspoons fresh mint, minced
2 teaspoons honey
½ teaspoon salt
¼ teaspoon black pepper
1. Thoroughly wash all fresh fruit and cucumber.
2. Once dry, combine in a large bowl.
3. Mix dressing ingredients in a separate bowl.
4. Gently toss dressing with fruit mixture and serve immediately.
PER SERVING Calories: 66 | Fat: 0 g | Protein: 1 g | Sodium: 268 mg | Carbohydrates: 17 g | Fiber: 3 g
Oatmeal is the comfort food of the high-fiber diet—warm, nutritious, and delicious.
Low-calorie, Vegetarian
INGREDIENTS | SERVES 4
2 cups water
1 cup rolled oats
¼ teaspoon salt
½ cup dried currants
1 teaspoon ground cinnamon
4 teaspoons honey
2 tablespoons cream
1 cup almond milk, chilled
What Is Almond Milk?
Almond milk is a milky liquid made from ground almonds. Unlike animal milk, almond milk contains no cholesterol or lactose. It can be used as a substitute for animal milk in many recipes, and it is also completely vegan. Almond milk products you’ll find in stores come in plain, vanilla, or chocolate flavors. They are often enriched with vitamins. You can also make your own almond milk at home by combining ground almonds with water and the flavorings of your choice in a blender.
1. Bring water to a boil. Add the oats and salt and stir. Turn the heat to low and simmer 5 minutes.
2. Stir in the currants and simmer for 10 minutes, stirring occasionally.
3. Remove from heat and spoon cooked oatmeal into four bowls.
4. Sprinkle ¼ teaspoon cinnamon and drizzle 1 teaspoon honey on each bowl.
5. Mix the cream with the cold almond milk and serve it on the side in a small pitcher.
PER SERVING Calories: 193 | Fat: 5 g | Protein: 4 g | Sodium: 217 mg | Carbohydrates: 35 g | Fiber: 4 g
This tasty breakfast has the perfect combination of slow-release starch and naturally sweet fruit. The nuts will help stave off hunger, too.
Vegetarian, High-fiber
INGREDIENTS | SERVES 4
1 fresh peach, chopped
½ cup raisins
1 tart apple, cored and chopped
½ cup water
3 tablespoons honey
½ teaspoon salt
2 cups Irish or Scottish oatmeal 1½ cups nonfat milk
1½ cups low-fat yogurt
1 cup toasted walnuts
Which Oatmeal Is Best?
You may have heard that instant oatmeal is not as nutritious as regular oatmeal. This is not really the case. The oats in instant oatmeal are cut thinner, so it cooks more quickly and produces a thinner consistency. Regular oatmeal contains larger pieces of rolled oat grains and produces a thicker, chewier texture.
1. In a saucepan, mix the peach, raisins, and apple with water, honey, and salt. Bring to a boil and remove from heat. Set aside.
2. Mix the oatmeal and skim milk with the low-fat yogurt. Cook according to package directions.
3. Mix the fruit into the oatmeal and cook for another 2 to 3 minutes. Serve hot, sprinkled with the walnuts.
PER SERVING Calories: 600 | Fat: 36 g | Protein: 32 g | Sodium: 457 mg | Carbohydrates: 61 g | Fiber: 6.5 g
Rice for breakfast? Don’t knock it till you’ve tried it! This is an excellent cold-weather breakfast. You can prepare the rice and peaches in advance, mixing in milk and honey as desired, and heat in your microwave.
Low-fat, Gluten-free, Vegetarian, Lactose-free
INGREDIENTS | SERVES 4
1½ cups brown rice
3 cups water
1 teaspoon salt
2 cups fresh or frozen peaches, or canned peaches in water (no syrup) with
¾ cup natural juices
½ teaspoon cinnamon
¼ teaspoon nutmeg
Juice of
½ lemon
2 teaspoons honey
The Juice Solution
While it’s always best to squeeze lemon or lime juice right out of the fruit, it’s not always easy to keep fresh lemons and limes on hand. Luckily, you can buy bottles of lemon juice and lime juice that will stay good in the refrigerator for several weeks. These will come in handy in lots of recipes, from guacamole to fruit salad.
1. Add salt to water and boil. Cook rice in salted water until tender, following package directions.
2. In a separate saucepan, mix peaches, spices, lemon juice, and honey. Bring to a boil and set aside.
3. When ready to serve, mix the peaches and rice. Add warm milk and more honey if desired.
PER SERVING Calories: 260 | Fat: 1 g | Protein: 3 g | Sodium: 598 mg | Carbohydrates: 52 g | Fiber: 4.2 g
Carbohydrates fuel the brain, so this recipe is perfect for the morning of an exam or presentation.
Vegetarian, High-fiber
INGREDIENTS | SERVES 1
½ cup cooked regular oatmeal (not instant)
½ banana
2 teaspoons honey
½ cup 2 ¼ milk
1 egg
1 slice whole-grain toast
½ ounce butter
1. When the oatmeal is cooked, slice the banana into it, drizzle with honey, and add milk.
2. To soft-boil the egg, place it on a teaspoon and lower it into simmering water for 2½ minutes. Run egg under cold water; peel off shell.
3. Serve egg on buttered whole-grain toast with oatmeal on the side.
PER SERVING Calories: 491 | Fat: 22 g | Protein: 17 g | Sodium: 490 mg | Carbohydrates: 63 g | Fiber: 7.6 g
Food identified as “California-style” is traditionally fresh, uncomplicated cuisine that makes the most of locally grown ingredients.
Low-calorie, Low-fat, Vegetarian, High-fiber
INGREDIENTS | SERVES 2
1 light multigrain English muffin
2 tablespoons fat-free cream cheese
2 thick slices tomato
¼ cup sprouts
Salt and pepper to taste
Split and toast English muffin. Spread 1 tablespoon cream cheese on each English muffin half. Top each half with 1 slice of tomato and sprouts. Salt and pepper to taste.
PER SERVING Calories: 132 | Fat: 2 g | Protein: 8 g | Sodium: 318 mg | Carbohydrates: 24 g | Fiber: 5 g
Eating on the go? This wrap has all you need for a healthy breakfast, including whole grains, fresh fruit, and protein.
Vegan, High-fiber, Lactose-free
INGREDIENTS | SERVES 1
2 tablespoons peanut butter (or other nut butter)
1 whole-wheat flour tortilla
2 tablespoons granola (or any vegan breakfast cereal)
½ banana, sliced thin
¼ teaspoon cinnamon
1 tablespoon raisins
1 teaspoon agave nectar (optional)
Explore the World of Nut Butters
Peanut butter is delicious and a great source of protein, but you can also try other nut butters for variety. For example, cashew nut butter is a rich and creamy treat, and soy nut butter is similar to peanut butter but with an earthy taste.
1. Spread peanut butter down the center of the tortilla and layer granola and banana on top.
2. Sprinkle with cinnamon and raisins, and drizzle with agave nectar if desired.
3. Warm in the microwave for 10 to 15 seconds to slightly melt peanut butter.
PER SERVING Calories: 356 | Fat: 19 g | Protein: 13 g | Sodium: 210 mg | Carbohydrates: 54 g | Fiber: 7 g
Mandarin oranges are a citrus fruit that really look more flat like a tangerine than round like an orange. They’re high in vitamin C. When buying canned mandarins, always choose the ones without the heavy syrup.
Low-calorie, Gluten-free, Vegan, Lactose-free, High-fiber
INGREDIENTS | SERVES 4
2 cups Gala or Braeburn apples, cubed 1½ cups pears, cubed
1 cup mandarin orange slices
½ cup kiwi, sliced
¼ cup fresh blueberries
1 tablespoon dried cranberries
3 tablespoons sunflower seeds
Combine all ingredients in a large bowl. Put one serving in a container to take with you and refrigerate the leftovers.
Dried Fruits and Nuts
Dried fruits and nuts are the perfect foods for college students to have on hand. They make quick, healthy snacks and they can be thrown into all sorts of recipes, from trail mixes to salads. Also, if properly stored they can stay fresh for a long time, which means you’ll always have some ready when you need them.
PER SERVING Calories: 148 | Fat: 4 g | Protein: 3 g | Sodium: 2 mg | Carbohydrates: 29 g | Fiber: 6 g