Dinner

Yummy Sweet Potato

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2018 by Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

• Sweet Potato
• Microwave (700 watt)
• Microwave-safe container and covers, or paper towel
• Fork
• Knife (optional)

Directions:

1. Wash sweet potato thoroughly, especially if you are leaving skin on.
2. Poke holes in the sweet potato or safely cut sweet potato evenly in 1-2 inch pieces.
3. Depending on the strength (i.e. voltage) of your microwave, we suggest microwaving in 2 minute increments to test for doneness.
4. Once soft, decrease time to 30 seconds until desired preference is reached.
5. Don't forget to monitor the microwave.
6. For desired preference, season with salt and pepper, or sugar and honey, or eat plain and simple.

Resources

• Nutrition Profile of Sweet Potatoes

Creamy Tomato Soup

Preparation and Cook Time: Approx. 5-6 minutes
Recipe tested in Fall 2021 by: Case van der Burg (student volunteer)

INGREDIENTS AND MATERIALS:

• 1 cup marinara sauce
• 1/4 cup whole milk
• 1/2 cup vegetable broth
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• Microwavable bowl
• paper towel
• Grated cheese (optional)

DIRECTIONS:

1. Mix all ingredients together into a small microwavable bowl and cover with a wet paper towel.
2. Cook 2-3 minutes. Optionally, top with shredded cheese

Corn on the Cob (Vegan)

Preparation and Cook Time: Approx. 7 minutes
Recipe tested in Fall 2021 by: Case van der Burg (student volunteer)

INGREDIENTS AND MATERIALS:

• 1-4 ears of corn
• Knife
• Garlic salt (optional)
• Paprika (optional)
• Earth Balance vegan butter (optional)

DIRECTIONS:

1. To shuck corn easily using the microwave, cook for 3 minutes. Cut 2 inches off the bottom of the corn (where the stump is) and hold the corn at the top. Shaking should remove the husk from the corn (if using 4 ears, may need longer in the microwave).
2. Wet a paper towel and wrap around each ear.
3. Continue cooking for an additional 1-3 minutes depending on ears used. Unwrap the towels.
4. Add toppings like butter, paprika or garlic salt as desired
    

Mashed Potatoes

Preparation and Cook Time: Approx. 5-10 minutes

Recipe tested in Fall 2020 by Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

• 2 medium potatoes (any potatoes)
• 1/4 cup of milk
• 1 tablespoon of butter
• 2 tablespoons of water
• Salt, pepper, onions, garlic or shredded cheese as desired

Directions:

1. Rinse potatoes in water. Peel if desired.
2. Cut potatoes in small chunks. Poke holes in chunks with fork.
3. Place in a microwave-safe container.
4. Pour 2 tablespoons of water in container.
5. Microwave for 3 minutes or until tender.
6. Mix in butter and milk for creaminess.
7. Add in additional toppings as desired.