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.

Mug Omelette

Preparation and Cook Time: Approx. 5-8 minutes
Recipe tested in Spring 2018 by: Health Promotion Services and Tiffany Madjus (student volunteer)


  • Eggs
  • Tomatoes
  • Spinach
  • Salt and Pepper
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils and Knife


  1. Crack egg into the cup
  2. Season egg with salt and pepper and mix it up
  3. Cover cup and cook egg for 30 seconds
  4. Dice up a quarter of the tomato, and grab a pinch of spinach
  5. Place tomatoes and spinach in the cup. Mix well.
  6. Cover cup and put in the microwave for 30 second increments. Test for desired doneness.
  7. Season with salt and pepper if desired

Toasted Nuts and Seeds

Preparation and Cook Time: Approx. 3 minutes
Recipe tested in Fall 2021 by: Case van der Burg (student volunteer)


  • 1/2 cup chopped nuts (walnuts, cashews, and pecans work especially well)
  • 1/2 cup sunflower or pumpkin seeds
  • microwave safe plate
  • spoon or fork
  • Olive oil spray (optional)
  • Salt (optional)


  1. Chop nuts, if using.
  2. Place nuts and/or seeds of choice on plate. if using seeds, spray lightly with olive oil and sprinkle with 1/2 teaspoon salt
  3. Microwave for 1:30 minutes and stir
  4. Microwave for another 1 -1:30 minutes and stir

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)


  • 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)


  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.