A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.

Some recipes below are mixed dishes, and will contain other recommended food groups.

Granola Parfait

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2018 by Health Promotion Services and Tiffany Madjus, (student volunteer), Aisha Mohammad Zainal (student volunteer), and Nabeela Rizvi (student volunteer)


  • 1 tablespoon of maple syrup
  • 2 teaspoons water
  • 2 teaspoons vegetable oil
  • A pinch of salt
  • 4 1/2 tablespoons of rolled oats
  • Yogurt
  • Fresh Berries
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils
  • Optional: sliced almonds, walnuts, or raisins


  • Mix the maple syrup, water, oil, and oats into a microwaveable-safe container.
  • Add in optional ingredients and mix.
  • Microwave it for 1 minute and 30 seconds uncovered.
  • Take out granola and mix before heating it up in 30 second intervals for about a minute or until toasted.
  • Let it cool before eating
  • Layer granola with yogurt and fresh fruit.

Microwave Mac and Cheese

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2020 by Health Promotion Services and Camreon Lyons (student volunteer)


  • 1/2 cup elbow macaroni
  • 1/2 cup shredded cheese of choice
  • 1/2 cup water
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Stirring utensil


  1. Add 1/2 cup macaroni to microwave safe container
  2. Add 1/2 cup water (can add a pinch of salt to water)
  3. Place container on plate if available since water may overflow
  4. Microwave in one minute increments (about 5 rounds)
  5. After each minute take out container and stir to keep macaroni from sticking to the bottom.
  6. If macaroni seems dry, add about a spoon of water each minute
  7. When desired softness is achieved, quickly add 1/2 cup shredded cheese 
  8. Mix vigorously until cheese completely melts and coats macaroni.
  9. Add salt, ground pepper, or desired seasoning.