Grains

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.

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)

INGREDIENTS AND MATERIALS:

  • 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

DIRECTIONS:

  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. 

Pancakes

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

INGREDIENTS AND MATERIALS:

  • Pancake mix
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Stirring utensil

DIRECTIONS:

  1. Follow recipe on pancake box
  2. Note serving size and pancake batter yield
  3. Fill 1/3 of container with pancake batter
  4. Leave room because pancake mix will rise when cooking
  5. Microwave for 1 1/2 minutes
  6. And then 30 second intervals until fluffy
  7. Add syrup and/or butter as desired

Pasta Marinara

Preparation and Cook Time: Approx. 10 minutes
Recipe tested in Fall 2017 by Health Promotion Services and Tiffany Madjus (student volunteer), Alexa Vasquez (student volunteer), Toni Sokol (student volunteer), Frances Morana (student volunteer)

INGREDIENTS AND MATERIALS:

  • Can of diced tomatoes
  • Dried Pasta
  • Salt and Pepper
  • Water
  • Cheese and other spices (optional)
  • Microwave (700 watts)
  • Microwave-safe container and covers
  • Utensils and Can Opener

PASTA DIRECTIONS:

  1. Boil water for 2-3 minutes or until steaming in microwave-safe container
  2. Put dried pasta in hot water, add a bit of salt (by preference and taste)
  3. Cover container and cook for 1-2 minute increments to test for doneness (check if pasta is cooked all the way through)
  4. Add water when level is low and re-cook.

SAUCE DIRECTIONS:

  1. Open can of diced tomatoes
  2. Mix tomatoes with desired herbs and seasoning, if any, such as oregano, rosemary, black pepper, or thyme
  3. Cover the container and microwave for 1 minute increments.
  4. Take out sauce and taste for desired preference. Add salt when necessary.

Chili and Lime Popcorn (Vegan)

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

INGREDIENTS AND MATERIALS:

  • 2-3 teaspoons chili powder
  • 2 limes
  • saran wrap
  • glass bowl
  • 1/2 cup popcorn kernels

DIRECTIONS:

  1. Add 1/2 cup popcorn kernels to a glass bowl and mix in 2 tablespoons of vegetable or coconut oil
  2. Place saran wrap over the bowl and poke a small hole
  3. Microwave until all kernels are popped (about 4 minutes)
  4. Let sit, then add 2-3 teaspoons of chili powder and squeeze in juice from 2 limes. You can also substitute with red chili flakes and lemons.

Bean and Vegetable Wrap (Vegan)

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

INGREDIENTS AND MATERIALS:

  • Medium size flour or corn tortillas
  • 1 can beans (any beans will do: black, kidney, pinto, garbanzo)
  • 1 can diced tomatoes
  • Red onion
  • Lettuce or kale
  • Olives
  • Cilantro (optional)
  • Sriracha or other hot sauce (optional)
  • Vegan ranch dressing (optional)

DIRECTIONS:

  1. All the ingredients for this meal are optional (except the tortilla). Any veggies, fresh herbs, and protein you happen to have on hand will work well together.
  2. Chop any vegetables being used into small chunks. You can chop more to store for future use if you wish.
  3. Microwave 1/2 cup of whichever beans you are using.
  4. Heat the tortilla in the microwave briefly (15 seconds).
  5. In a single line, add the beans to the tortilla then top with the veggies, herbs, and sauce of your choosing.
  6. Grab one end of the tortilla and fold it over the ingredients, pushing them to the bottom. Fold the sides in and roll the wrap.