Lauren Brockbank Fifteen easy, nutrientdense recipes
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HEALTHY EATING Fifteen easy, nutrient- dense recipes Lauren Brockbank SOUTHERN UTAH UNIVERSITY 2020
CONTENTS
Within each section, recipes
have been grouped together by
similar ingredients for your
convenience.
1 Table of Contents
2 Breakfast
7 Lunch
1 2 Dinner
1 7 Snacks
1
BREAK
FAST
2
PEACH MELBA
SMOOTHIE
BOWL
Ingredients: Directions:
•1 (16 oz) pkg of Frozen
Sliced Peaches 1. Combine the peaches,
•1 Cup Frozen raspberries, orange and
Raspberries
•1 Orange (peeled and powdered milk in the blender
seeded) 2. Add orange juice, lime
•1/3 Cup Nonfat
Powdered Milk juice, honey and vanilla
•1/2 Cup Orange Juice 3. Blend until smooth
•2 Tbsp. Fresh Lime Juice
•3 tsp. Honey 4. Top with desired toppings
•1 ½ tsp. Vanilla Extract
5. Serve immediately after
•Toppings of Choice
Source - SUU NFS 1245 class
BERRY-PISTACHIO
YOGURT
Ingredients: Directions:
•1/2 cup nonfat 1. Simply stir together
Greek yogurt Greek yogurt,
•2 tablespoons
blueberries, unsalted
blueberries
•1 tablespoon
pistachios, and honey.
chopped unsalted 2. Optional: Add
pistachios granola or your favorite
•1/2 teaspoon honey berries
Source - https://www.cookinglight.com/food/recipe-finder/high-protein-
breakfast-recipes?slide=227399#227399
BLUEBERRY BARS
(GLUTEN-FREE)
Directions:
Ingredients:
1. Pre-heat oven to 350 degrees
•2 cups rolled oats
2. Prep a 8x8 or 9x9 inch baking tray but spraying
•10 large mejdool dates, with oil and then placing parchment into it
about 1 cup or, you can 3. Add the dates to a bowl of warm water and let
substitute 1 cup brown soak a few minutes till soft (if water is hot it takes
sugar about 3-5 minutes, unless dates are super dry, then
•1 cup coconut oil, might take 10 minutes)
melted or, you can use 4. Place the rolled oats in a blender and pulse until
1/2 cup butter and 1/2 oats resemble oat flour
cup coconut oil 5. Add the softened dates, coconut oil, eggs, salt,
baking powder and vanilla to the blender and pulse
•1/2 tsp salt
until well incorporated.
•2 eggs
6. Add in the dried blueberries, using a spatula, mix
•1 tsp vanilla until evenly distributed
•1/2 cup dried 7. Pour mix into parchment lined baking tray and
blueberries bake for 35 minutes.
•1 tsp baking powder 8. Let cool, cut into 9 squares and enjoy.
Source - https://savoryspin.com/easy-blender-ready-blueberry-bars-gluten-
free-%E2%80%A2-refined-sugar-free/
EGG AND TOMATO
BREAKFAST
SANDWICH
Ingredients: Directions:
•4 (1 1/2-oz.) slices 1. Toast bread in oven or toaster
whole-grain bread 2. Heat oil in a large nonstick skillet over
•1/8 tsp kosher salt medium-high heat. Crack eggs into pan;
•2 tsp olive oil cook 1 1/2 minutes. Cover and cook 1
•4 large eggs minute or until whites are just set.
•1/4 cup prepared Remove from heat.
hummus 3. Spread hummus evenly over bread
•4 Bibb lettuce leaves slices; top with lettuce, tomato, 1/8
•1 large heirloom
teaspoon salt, and 1/8 teaspoon black
tomato (about 8 oz.),
pepper. Top each sandwich with an egg.
cut into 4 slices
4. Optional: top with crushed red pepper
•1/4 teaspoon black
pepper
or red pepper flakes
Source - https://www.myrecipes.com/recipe/egg-tomato-open-faced-
sandwiches
LUNCH
7
RAINBOW
SALAD BOWL
Ingredients: Directions:
•1 cup quinoa cooked 1. If you haven't already cooked your
•1 cup chopped quinoa, make it while you chop up
cucumber and prepare the rest of the salad.
•1 cup chopped tomato
2. Add spinach, cucumbers, tomato,
•1 cup carrot ribbons
•1/2 cup chickpeas carrots and chickpeas to your bowl
•salt and pepper to taste then top with the quinoa.
•1 tsp raw sesame or 3. Sprinkle with sesame seeds and
sunflower seeds add dressing of your choice
•Optional: any other (recommended: balsamic
vegetables with a variety
vinaigrette).Enjoy!
of colors
Source -https://codegreenwellness.com/recipes/vegan-
rainbow-salad-bowl/
AVOCADO
CHICKEN SALAD
Ingredients: Directions:
•2-3 boneless, 1. Cook chicken breast and onions in
skinless, chicken small amount of oil (approximately 2 tbs),
breasts cook until chicken is done and onions
have caramelized
•1 ½ avocados
2. Let chicken cool and then shred
•1/2 chopped onion
3. Cut and mash avocados to desired
•Juice of 1/2 lime
texture
•2 T cilantro 4. Mix all ingredients into mashed
•1/2 tsp pepper avocados
•1/4 tsp salt 5. Serve on bread (or toast) as desired
Source - SUU NFS 1245 classSWISS, TURKEY,
& APPLE
GRILLED CHEESE
Ingredients: Directions:
•10 slices wheat 1. Butter 1 side of each slice of bread
bread 2. Place buttered side of 1 slice of
•5 slices turkey bread to a skillet or panini maker
•5 slices swiss 3. Layer 1 slice swiss cheese, 1 slice
cheese turkey, and several thin slices of apple
•1 large apple 4. Add honey mustard to taste
5. Place other slice of bread on top
(sliced)
with butter-side up
•3 Tbs butter
6. Flip when golden brown
•Honey mustard (to
7. Cut and enjoy
taste)
Source - SUU NFS 1245 classPIZZA
WAFFLES
Directions:
Ingredients: 1. Heat waffle iron
•2 cans Pillsbury 2. Dice, cut, and slice ham, red onion, and bell
Pizza Dough pepper to desired size.
3. Cut pizza dough into thirds.
•1/2 c Marinara sauce 4. Flatten and add 1 Tbs of marinara and spread.
•2 c Cheese 5. Add ¼ c of cheese
•1 Bell pepper 6. Add desired toppings
7. Fold one half of the dough over. Pinch dough at
•2 slices of Ham corners and edges like a calzone.
•1/2 Red onion 8. Spray waffle iron and place pizza into waffle
•Small can of iron. Cook for about 3 minutes. Flip if waffle iron
doesn’t close enough to cook all the way through.
pineapple tidbits Cook 1-2 minutes longer if needed.
Source - SUU NFS 1245 classDINNER
12FRESH
TOMATO SOUP
Ingredients: Directions:
•1/4 c. olive oil 1. Chop onion, garlic, celery, and
•1 large onion tomatoes
•1 clove garlic 2. Add oil to pot, then combine all
ingredients
•2 celery stalks
3. Cook on medium heat for 25 min,
•2 lbs. tomatoes
stirring constantly
•1/2 tsp sugar 4. Puree until smooth
•1/4 tsp salt 5. Season with more salt and pepper if
•1/8 tsp pepper needed (thin with water if necessary)
Source - SUU NFS 1245 classCREAMY
COCONUT LENTIL
CURRY Directions:
Ingredients: 1. Heat the coconut oil in a large pot over
•2 tbs coconut oil medium-high heat. Add the seeds and toast
•1 tbs each: cumin seeds and until they start to brown, 45 seconds. Add the
coriander seeds garlic to the pot and let it brown, 2 minutes.
•1 head of garlic, chopped (10–12 2. Add the crushed tomatoes, ginger, turmeric,
cloves) and sea salt to the pot and cook, for 5
•1 28-ounce can of crushed minutes. Add the lentils and 3 cups of water
tomatoes to the pot and bring it to a boil.
•2 tbs ginger, chopped 3. Reduce the heat to low, cover the pot, and
•1 tbs turmeric let it simmer for 35-40 minutes, or until the
•2 tsp sea salt lentils are soft. Stir the pot a few times. If the
•1 cup dried brown lentils curry starts to look dry, add an extra 1/2 – 1 cup
•1 15-ounce can coconut milk of water. Once the lentils are soft, add the
•A few handfuls of cherry coconut milk and cherry tomatoes and bring
tomatoes the pot back to a simmer. Remove the pot
•1 cup chopped cilantro from the heat and stir in the cilantro.
Source - https://www.theendlessmeal.com/creamy-coconut-lentil-curry/?
utm_source=The+Endless+Meal&utm_campaign=3c4117d711-lentil-
curry&utm_medium=email&utm_term=0_5d9417d185-3c4117d711-421940809CHICKEN
STIR-FRY
Ingredients:
Directions:
•2 Tbs olive oil 1. Cut zucchini and bell
•1 lb boneless, skinless chicken pepper into slices
breast
2. Cut chicken into 1 in.
•2 c broccoli florets
•1 large zucchini cubes
•1 medium bell pepper 3. Heat oil up in large skillet
•1/2 Tbs onion powder 4. Place all ingredients in
•3-4 tsp minced garlic
skillet and cook on
•1 Tbs Italian seasoning
•1 tsp salt medium to high heat for 8-
•1/2 tsp black pepper 10 mins
Source - SUU NFS 1245 classSPICY THAI
CHICKEN
Ingredients: Directions:
•1 Tbs peanut, canola or sesame 1. Heat the oil in a wok or large skillet
oil over high heat.
•1 medium red onion, thinly 2. When hot, add the onion and
sliced jalapeños and stir fry for 2 minutes,
•2 jalapeno peppers, thinly keeping the ingredients in motion.
sliced 3. Add the chicken and garlic and cook
•4 cloves garlic, minced for 2-3 minutes, until the meat is
beginning to brown on the outside.
•1 lb boneless skinless chicken
4. Add the fish sauce, sugar, soy sauce,
breasts, cut into small pieces
and basil and cook for 1 more minute.
•1 Tbs low sodium soy sauce
5. Serve over rice.
•2 Tbs fish sauce (If you can’t 6. Optional: Prepare cut tomatoes,
find fish sauce, you can sliced green onions, cilantro as
substitute more soy sauce and a toppings. Add sliced red bell pepper in
dash of Worcestershire sauce) step 2 or serve with additional stir fried
•1/2 Tbs sugar veggies.
•1 C fresh basil leaves (preferably
Thai or holy basil)
Source - SUU NFS 1245 classSNACKS
17BELL PEPPER
NACHOS
Ingredients: Directions:
•½ lb ground turkey 1. Ground turkey meat and sauté with
meat onions. Add beans and taco seasoning
•1 c salsa (follow the instructions on seasonings
•2 cans rinsed black label).
beans 2. While meat and beans are simmering,
•1 avocado wash and cut bell peppers.
•½ large white 3. Stuff peppers with meat and beans,
onion•pepper to taste top with cheese.
•1 pinch low-salt taco 4. Place on cookie sheet and place in the
seasoning oven until cheese melts.
•4 multi colored bell 5. If desired top with salsa and avocado
peppers separate or mixed together.
•¾ c shredded cheese 6. Best when served warm.
Source - SUU NFS 1245 classVEGGIE
SPRING ROLLS
Ingredients: Directions:
•6 rice paper 1. Soak the rice paper as per instructions on
wrappers the package.
•1/2 cup spinach 2. Prepare all the vegetables before
roughly chopped assembling the rolls.
•1/2 ear corn shaved 3. Put your first wrapper on a cutting board
•1 carrot julienned
and place a small portion of your vegetable
•1/2 medium
slices very tightly on the bottom lower third
cucumber julienned
of the wrapper. Try not to overstuff the roll,
•1 red bell pepper
as it may break. Roll everything tightly, just
julienned
•1 cup red cabbage like a burrito, folding in the sides of the
sliced paper roll halfway.
•Optional: sweet chili 4. Cut each roll in halves and serve with
or peanut dipping sweet chili or peanut dipping sauce. Enjoy!
sauce
Source - https://happykitchen.rocks/vegan-spring-rolls-with-peanut-
sauce/#Vegan_Spring_Rolls_with_Peanut_SauceBANANA
BREAD
Ingredients: Directions:
•1/3 C of olive oil, canola 1. Preheat the oven to 325 F and grease 9 X 5-
oil, or vegetable oil inch pan.
•1/2 C of honey 2. In a large bowl, beat oil and honey together
•2 eggs with a whisk. Add the eggs and beat well,
•1 C of mashed ripe then whisk in mashed bananas and milk.
bananas (2 ½ medium or 3. Add baking soda, vanilla, salt, and
2 large bananas) cinnamon then whisk. Switch to a big spoon
•1/4 C of milk or water and stir in the flour until combined. If you are
•1 tsp of baking soda adding any additional mix-ins gently fold
•1 tsp of vanilla extract them in now. (Don’t over mix the batter)
•1/2 of salt 4. Pour the batter into the grease loaf pan and
•1/2 of ground cinnamon, sprinkle lightly with cinnamon.
plus more to swirl on top 5. Bake 55-60 min. Let the bread cool in the
•1 ¾ C of whole wheat loaf pan for 10 min, then transfer to a wire
flour rack to for 20 min.
Source - SUU NFS 1245 classYou can also read
