Fruits & Vegetables

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.

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Baked Apples*

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2019 by Health Promotion Services and Camreon Lyons (student volunteer), and David Chung (student volunteer)

Ingredients and Materials:

  • 1 small apple
  • 1 Tbsp drinking water
  • Cinnamon as needed
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Knife

Directions:

  1. Wash apple thoroughly, especially if you are leaving skin on.
  2. Peel or don't peel apple.
  3. Dice up the apples, remove the core, and place in microwave-safe container or bag.
  4. Microwave for 2 minutes, or longer if you have a big apple.
  5. For desired preference, season with cinnamon, honey, and raisins, or eat plain and simple.

*A small amount of apple cider will be made as a byproduct of this recipe.

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.

 

Featured Recipe: 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.

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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
     

 

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

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.