1. Glorious Morning Rice
Erin Brine-Doyle- Junior
*This dish is a fun and easy alternative to oatmeal when you're craving something warm for breakfast. I
tried a similar dish in a restaurant a few months ago and it was so unusual and delicious that I had to
recreate it at home. The name is also my invention-- this homey combination of fruits, grains and spices
reminds me of the flavors of a warm morning glory muffin--or a super-good-for-you version of glorified
rice!One of the best things about this recipe is its versatility. I've included three of my variations on
the basic recipe here, but I encourage you to use your imagination to create your own signature version
with all your favorite flavors. If you just can't bring yourself to terms with the idea of eating rice for
breakfast, this dish makes a great lunch or snack too. It can even be made ahead of time, stuck in the fridge
or a lunchbox, and then reheated later--but it's also delicious cold. Enjoy!
Combine 1/2 c. uncooked instant brown rice, 2 Tbsp. raisins, and 3/4 c. water in a microwave-safe
bowl. Microwave on high for 6 minutes or until rice is tender. In a separate microwave-safe bowl,
combine 1/2 banana (diced), 1/2 apple (diced), 2 Tbsp. water and 1 tsp. cinnamon. Microwave fruit
mixture on medium for 2 minutes or until apple is tender. Top rice with fruit mixture and pour 1/4 c. skim,
soy, or almond milk over all. Enjoy!
**Note: Sprinkle a few sliced strawberries on top or substitute 1/4 peach (diced) for half the apple when
those yummy summer fruits are in season!
Variation 1: Pumpkin Spice
Replace raisins with craisins. Replace fruit mixture with 1/4 c. canned pumpkin, 1 tsp. pumpkin pie
spice and either 1 Tbsp. maple syrup or 1 Tbsp honey. Microwave pumpkin mixture on high for 1
minute or until heated through. Follow rest of recipe as directed, and top with 1-2 Tbsp. granola.
Variation 2: Island Paradise
Replace fruit mixture with 1/4 c. crushed pineapple (drained) or 1/4 c. mixed fruit cocktail (drained), 2
Tbsp. flaked coconut, and 1 Tbsp water. Microwave fruit mixture on high for 1 minute or until heated
through. Follow rest of recipe as directed, and top with 2 Tbsp. chopped unsalted peanuts or almonds.
Variation 3: Savory Style
Omit raisins. Replace fruit mixture with 1/3 c. fully cooked diced ham or Italian sausage. Microwave
ham/sausage on high for 1 minute or until heated through. Top cooked rice with ham and 2 Tbsp.
shredded Colby jack cheese. Stir. Microwave on high for 25-30 seconds or until cheese is
melted. Follow rest of recipe as directed, and top with a sprinkling of fresh or dried chopped parsley.
**Note: This variation isn't quite as health-conscious as the others (although it does give you a good dose
of protein!), but it could definitely be enjoyed as a special treat alongside a broiled tomato or some fresh
fruit on a Sunday
morning!
2. Siracha Spinach Turkey Tacos
Kevin Schreiber- Class of 2017
Ingredients
1 lb of 99% lean ground turkey
1 packet of McCormick Taco seasoning
1 handful of spinach leaves
1 bottle of sriracha
1 bag of Knorr Fiesta Sides Spanish Rice
1/8 cup of shredded cheese
6 corn tortilla shells
Directions
1. Spray Pam spray on a medium size sauce pan, set to medium heat and place ground turkey in pan.
Separate and cook until meat is brown.
2. Drain meat in strainer and add back into pan.
3. Mix McCormick taco mix with ¾ cup water, stir until seasoning has covered meat.
4. Fill a pot with 2 cups water, pour ingredients in rice bag in the pot, raise to a boil and cover for 7
minutes. Let sit for 2 minutes.
5. Wash handful of spinach and dry in a strainer.
6. Rip spinach into shreds.
7. Heat taco shells for 55 seconds in microwave.
8. Sprinkle cheese in taco shell, then fill with turkey meat, rice, cheese, and spinach shreds.
9. For extra flavor, lightly drizzle sriracha sauce in taco.
Makes 6 tacos.
3. Simple Brown Rice Sausage Spinach Stir Fry
Kevin Schreiber- Class of 2017
Ingredients
1 2-cup bag of Uncle Ben’s Natural Whole Grain Boil in Bag Brown
Rice
1 handful of spinach leaves
1 Hillshire Farm 13oz. turkey sausage.
Directions
1. Bring 4 cups of water, 1 bag of 2 cup rice, to a boil uncovered for 11 minutes. Drain and place on plate.
2. Cut Italian sausage into quarter size chunks and place into pan at medium heat. Heat one side for 5
minutes or until dark brown. Flip and repeat for other side.
3. Wash handful of spinach leaves and dry. Place leaves on top of bed of rice.
4. Place cooked sausage on top of lettuce.
4. 3 egg Breakfast
Kevin Schreiber- Class of 2017
Ingredients
3 eggs
2 pieces of whole grain bread
½ clementine
Grape Jelly
Directions
1. Heat medium size pan. Crack three eggs and cook to liking (recommend fried or sunny side up)
2. Toast two pieces whole grain bread
3. Spread jelly on top of toast
4. Peel clementine, places slices on top of toast.
5. Zesty Chicken and Asparagus
Madison Bosshart- Senior (Graduating May 2016)
Ingredients
1 boneless, skinless chicken breast
1 bundle of fresh asparagus
1 large fresh lemon (sliced)
(2 tsp or to taste) Lemon Pepper Seasoning
(1/2 tsp or to taste) Himalayan Salt (and other favorite seasonings if desired)
(1/4 Cup) Whole Wheat All-Purpose Flour
(2 tsp) Trader Joe's 21 Seasoning Salute (optional)
(2 Tbs) Extra Virgin Olive Oil
Directions 1) Cut the chicken breast into horizontal strips for faster cooking time
2) Mix flour and your choice of seasoning (I used/prefer Trader Joe's 21 Seasoning Salute, Lemon
Pepper Grinder, and Himalayan Pink Salt Grinder) mix to taste.
3) Place skillet on stove top at medium heat. I use Trader Joe's Spanish organic extra virgin garlic
olive oil to cook everything with
4) Coat each piece of chicken in the seasoning mix and place in heated, lightly oiled pan
5) Cook chicken thoroughly and then place somewhere warm on a separate plate. You will want to
use the same pan to cook the asparagus in. Do not clean it out. You want all the flavors to cook in with
your asparagus and later the lemon.
6) Cut asparagus into thirds or fourths and place into oiled pan. You may add additional seasoning if
desired. I ground more lemon pepper and Himalayan salt on top of my asparagus. You may also need
to add more olive oil.
7) Cook until the asparagus turns bright green and also place on separate plate with chicken. Use the
same pan for the lemons. Do not clean the pan.
8) Slice lemons horizontally so they can be sauteed. Once cooking, flip the slices to brown both sides.
This should just take 1-2 min.
9) DONE. Place asparagus in bottom of pan, then chicken, then layer lemon slices on the top. I ate the
lemon as well. Some just use as a garnish but it has great flavor when cooked. Squeeze some juices on
chicken and asparagus.
6. Chicken Hummus Salad
Elle Henkemeyer-Junior
*A quick, flexible meal that’s both tasty and satisfying
Ingredients:
• 2 grilled or roasted chicken breasts (or can use rotisserie chicken) o
Vegetarian substitute: ¾ C Black beans
• ¼ C red bell pepper, chopped
• ½ C sliced carrots
• 2 T green onion, sliced
• 1 tsp lemon juice or fresh squeezed lemon to taste
• ½ C of hummus (take your pick on what flavor you would like)
• Salt and pepper to taste
Directions:
• Cook chicken then cut into small, bite-‐ size pieces
• Mix all ingredients in a medium-‐ size bowl until combined
• Enjoy over a plate of your favorite lettuce (Try spinach, spring greens, or romaine)
Tips:
This recipe is awesome because it is so flexible. You can have just a couple different veggies or
a several of them. o Any colored pepper will do. Bite-‐
size pieces of broccoli, cauliflower, mushrooms, or tomatoes would also make nice additions.
To add extra flavor, top with an Italian vinaigrette
Other nice additions could include sliced red onion or a sprinkle of sunflower
seeds on top
7. Fruity and Flax-y Cereal Balls
Cindy Lorah, Director of Marketing & Recruitment, School of Social Work
*Great breakfast, snack, lunch or even healthy dessert. Dorm-friendly – all you need is a microwave!
Ingredients:
1 ¼ cup natural (no sugar added) peanut butter
¾ cup honey
2/3 cup nonfat dry milk powder
1 Tbsp lemon juice
~5 cups dry cereal flakes, partially crushed. I use Flax Plus Multibran Flakes
1/3 cup ground flax (optional)
1 ½ cups diced dried apricots / dried cherries (mixed is best)
In a large microwave-safe bowl, stir together peanut butter, honey, milk powder and lemon juice.
Microwave on high power for ~2 ½ minutes until bubbling thickly. Immediately stir in cereal, flax and
dried fruit until combined. While still warm, form into 2-inch balls. Let cool, then store in air-tight
container.
8. Egg Pita with fruit
Kaylie Vincent, Freshman
Ingredients:
-2 egg whites
-1 egg in its entirety
-chopped red bell pepper
-chopped onion
-1 piece of pita bread (whole grain)
-assorted fruit
1. Cook down the peppers and onions in a pan, using a bit of organic
olive oil cooking spray (0 calories!) on medium heat. Keep in mind you
can use any veggies you want to change it up.
2. Add eggs and scramble them. Stir until cooked. Add salt and pepper to taste.
3. Place eggs into the pita bread and fold. Serve with any fruit you like and enjoy for breakfast, lunch or
even dinner!
Also, this recipe can easily be made dorm friendly! Instead of on a stove, cook the veggies and eggs
together in the microwave in a microwave safe bowl. Start by cooking for 1 minute, stir, and then continue
with 30 second intervals until fully cooked.
9. Energy Bites
Madisyn Anderson- Sophomore
INGREDIENTS:
1 cup (dry) oatmeal
2/3 cup toasted coconut flakes
½ cup peanut butter
½ cup ground flax seed (optional)
½ cup chocolate chips (optional)
1/3 cup honey
1 tablespoon chia seeds
1 teaspoon vanilla extract
DIRECTIONS:
1) Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in
the refrigerator for half an hour
2) Once chilled, roll into balls of whatever you would like. Store in an airtight container and
keep refrigerated for up to 1 week
3) Makes 15-20 balls
10. QUINOA CHICKEN PARMESAN
Sydney Benson- Freshman
INGREDIENTS
 1 cup quinoa, uncooked
 1 tablespoon Italian seasoning
 2 boneless, skinless chicken breasts, cut crosswise in half
 Salt
 Pepper
 ½ cup all-purpose flour
 2 large eggs, beaten
 ½ cup shredded mozzarella cheese
 ¼ cup grate Parmesan cheese
 1 cup marinara sauce
DIRECTIONS
1. Preheat the oven to 400 oF.
2. Lightly coat a baking sheet with nonstick cooking spray.
3. Cook quinoa according to directions on package.
4. Season chicken breast with salt and pepper.
5. With each chicken breast, dredge chicken in flour, dip into egg, then dredge in quinoa,
pressing to coat.
6. Place chicken onto prepared baking sheet. Then, sprinkle with Italian seasoning.
7. Bake chicken for 20-25 minutes or until golden brown.
8. Top with marinara and cheese. Then, bake for another 2 minutes, or until cheese is melted.
9. Remove from oven and serve.
11. ROASTED BUTTERNUT SQUASH
Sydney Benson- Freshman
INGREDIENTS
 2 lbs chopped butternut squash
 2 tbsp olive oil
 1 ½ tbsp maple syrup
 Salt
 Pepper
 1 tsp Worcestershire sauce
DIRECTIONS
1. Preheat oven to 400 oF.
2. Place chopped butternut squash on a baking
tray and toss with remaining ingredients.
3. Bake for 30-40 minutes or until the edges
begin to darken, tossing once halfway through
baking.
12. CAULIFLOWER CRUST PIZZA
Sydney Benson- Freshman
INGREDIENTS
 1 medium head of cauliflower
 ¼ cup parmesan
 ¼ cup mozzarella + some for topping
 ¼ teaspoon salt
 ½ teaspoon dried basil

½ teaspoon dried oregano
 ½ teaspoon garlic powder
 1 egg
DIRECTIONS
1. Place a pizza stone (or a baking sheet if you don’t have a pizza stone) into the oven. Preheat
oven to 450 oF.
2. On a cutting board, place a large piece of parchment
paper and spray with nonstick cooking oil.
3. Thoroughly wash and dry the head of cauliflower, then
cut off the florets.
4. Place cauliflower florets into food processor and pulse
until the cauliflower has the consistency of powdery
snow. You should end up with 2 to 3 cups of
cauliflower “snow”.
5. Place the cauliflower into a microwave safe bowl and
cover. Microwave for 4 minutes.
6. Dump the cauliflower into a clean tea towel and let
cool for 10 minutes.
7. Once the cauliflower is cool enough to handle, wrap it
in the tea towel and squeeze as much water as possible
out of it.
8. Dump squeezed cauliflower into a medium mixing
bowl and add parmesan, ¼ cup mozzarella, salt, basil,
oregano, garlic powder and egg. Mix with your hands.
9. Once the dough has been mixed, use your hands to
form the dough into a crust on your oiled parchment
paper.
10. Slide your crust on the parchment paper from your
cutting board to the pizza stone (or baking sheet).
11. Bake for 8-11 minutes, or until the crust is a golden
brown color.
12. Take the pizza out by sliding the crust on the
parchment paper from the pizza stone (or the baking sheet) to the cutting board.
13. Add sauce, toppings and mozzarella. I chose to use pineapple, spinach, onion and tomato as
my toppings, but every likes their pizza differently so add anything you like.
14. Slide the pizza on the parchment paper from the cutting board to the pizza stone. Bake for 57 minutes or until the cheese is melted and bubbly.
15. Take the pizza out of the oven and allow to cool for a couple minutes, then cut and serve.
13. Whole Wheat Banana Bread
Megan Meyer- Junior
Ingredients
1/3 cup applesauce
1/2 cup honey or agave
2 eggs
1 cup mashed bananas
1 teaspoon vanilla
1+3/4 cups whole wheat flour
1/2 teaspoon salt
1/4 cup hot water
1 teaspoon baking soda
1/2 cup walnuts (optional)
Directions
Preheat the oven to 325 degrees F. In a large bowl, mix the applesauce and honey (or agave) together. Add
the eggs, bananas, and vanilla and mix well. Blend in the flour and salt. In a separate bowl, heat the water,
then stir in the baking soda. Add the water/baking soda mixture to the batter in the large bowl. Mix well,
then stir in the walnuts. Spread into a greased 9x5-inch loaf pan and bake for 50-60 minutes. Or, spread
into a greased 8×8 glass pan, and bake for 30-40 minutes.
14. BANANA PANCAKES
Sydney Benson- Freshman
INGREDIENTS
 3 medium, ripe bananas
 2 large eggs
 ¼ teaspoon of baking powder
 ¼ teaspoon of vanilla extract
 a pinch of cinnamon
DIRECTIONS
1. Peel the bananas and break each one into
several chunks before placing in a bowl.
Then, mash the banana into smaller chunks
using a fork.
2. Add eggs and stir using a fork.
3. Add baking powder, vanilla extract and
cinnamon. Mix with a fork until you have a
custard like consistency.
4. Heat a griddle over medium high heat and
spray with a nonstick spray.
5. Drop roughly 2 tablespoons of batter onto the griddle for each pancake and
cook until the bottom of the pancake becomes golden brown.
6. Flip the pancake and cook the other side until it becomes golden brown.
7. Serve with your choice of toppings. I used sliced strawberries and honey.
15. Mock Tuna Salad Sandwich
Alysia Steingart-Freshman
Ingredents
Tuna Filling:
1 25oz can chickpeas
3-4 celery stalks
1/4 red onion
1 tbsp sweet dill relish
1/4 cup vegan mayo
salt and pepper
Assembly:
2 pieces Rudi’s organic whole wheat bread
1/4 avocado smashed and spread on one side of toast
sprouts
romain lettuce
16.Lettuce Wraps
Parker Hewes- Senior
You can change the recipes around and they are almost all
delicious. Featured in this picture is:
Lettuce
Quinoa
Cooked green peppers and yellow onion (choose desired
quantities)
Roma tomatoes
Black bean burgers from aldi
On the side:
Spinach
Cooked green beans
17. Blackened cod fish tacos
Lynette Liveringhouse- Building Service Worker for Dowling Hall
Serves 6
FOR THE FISH
3 cod fillets
1 1/2 teaspoon pepperika
1 teaspoon garlic powder
1 teaspoon oregano
1/2 teaspoon salt
1 teaspoon pepper
2 tablespoons olive oil
FOR THE CABBAGE
Pre cut up cabbage with shredded carrots (I get At target where they have the pre made salads in bags)
1teaspoon salt
2 tablespoons olive oil
1 tablespoon apple cider vinegar
TOPPINGS
Jalapeño diced
Avocado chopped
Salsa vendre (green salsa)
Mission artisan corn & whole wheat tortillas
For the fish
add out to pan hand heat on medium add all spices together and rub on fish and cook 4 minutes per side
For cabbage
Mix all ingredients together
Warm tortilla shells add broken up fish, cabbage and all topping then top with salsa vendre