BAKED APPLES Time: 2 minutes

Servings: 1

Ingredients: 1 apple 1 teaspoon honey

Directions: Peel and quarter apple Place apples in dish and drizzle

with honey Microwave on high for 3.5-4 minutes

Did you know? Apples are in season during fall months. There are many varieties available, including Jonathan, Honeycrisp, Cortland, McIntosh, Jonagold, Pink Lady, Macoun, Granny Smith and more. Some varieties are better than others for making apple pies, applesauce, apple butter, and more. This is due to their sweetness and texture. Find out more at: http://www.pickyourown.org/apples.htm. Apples can be bought from the farmer’s market, grocery store, Hodgdon Good-to-Go, the dining halls, and other eateries on campus.

Benefits: Apples are high in fiber, especially the skin. Fiber helps keep you fuller for longer, regulate cholesterol levels and keep you regular. Apples are also rich in vitamins and minerals, like potassium and vitamin C.

Berry Morning Mash Time: 5 min

Ingredients:

½ cup fat free blueberry yogurt

¼ cup low-fat cottage cheese ½ cup sliced frozen

blueberries and/or strawberries

½ tablespoon fat-free granola

Directions: In a bowl

combine yogurt and cottage cheese

Top with frozen berries, granola, and nuts

Benefits: Low-fat or fat free dairy are sources of protein. These foods also deliver calcium and vitamin D.

Visit the BYL blog and website for more delicious, healthy recipes and other useful information!h t t p : // s i t e s . t u f t s . e du / ba l a n c e y o u r li f e / and h t t p : // a s e . t u f t s . e du / h e a l t h e d / ba l a n c e . h t m

CARROT/FRUIT SMOOTHIESTime: 10 min.Servings: 3-4

Ingredients: 4 carrots, chopped ½ banana ½ - ¾ orange, peeled 1 cup ice ½ cup water

Directions: Put ingredients in a food processor

and blend together

Did you know? There are about 6g of sugar per cup of chopped carrots, making them a great natural ingredient for a sweet smoothie. Carrots also aid in dental hygiene; they are a natural abrasive and trigger salvia to rid the teeth and gums of sticky coatings or food remains.

Benefits: This smoothie is a great snack, as it does not have any fat or protein. It is packed with vitamins and minerals like potassium, beta-carotene, vitamin A, vitamin C, and other antioxidants. Vitamin A and vitamin C are important to keep your vision sharp and immune system functioning properly. Drink this smoothie to help stave off any negative repercussions of

Visit the BYL blog and website for more delicious, healthy recipes and other useful information!h t t p : // s i t e s . t u f t s . e du / ba l a n c e y o u r li f e / and h t t p : // a s e . t u f t s . e du / h e a l t h e d / ba l a n c e . h t m

dorm living, intense workloads, and hectic schedules.

Visit the BYL blog and website for more delicious, healthy recipes and other useful information!h t t p : // s i t e s . t u f t s . e du / ba l a n c e y o u r li f e / and h t t p : // a s e . t u f t s . e du / h e a l t h e d / ba l a n c e . h t m

CHEERIOS® CHILL-OUT PARFAITS Time: 10 min.

Servings: 1

Ingredients: banana or other fresh fruit, sliced ½ cup cereal or granola ¾ cup/6 oz nonfat/ low-fat yogurt

Directions: In a bowl or cup alternate

layers of yogurt, cereal, and fruit

Serve immediately

Did you know? All these ingredients can be found in the dining halls or Hodgdon Good to Go.

Benefits: Low-fat and fat-free dairy are sources of protein. These foods also deliver calcium and vitamin D. Whole grains are high in iron, which helps support healthy red blood cells and oxygen transport throughout the body. Whole grains are rich in fiber as well, which will keep you fuller, longer. Bananas are a great source of potassium and vitamins like B6, which help maintain bodily functions such as electrolyte balance.

CREAMY APPLE RAISIN OATMEAL Time: 10 min

Servings: 1

Ingredients: 1/3 cup quick-cooking oats 1 tablespoon raisins ½ cup unsweetened apple juice 2 tablespoons fat-free vanilla yogurt ½ tablespoon packed brown sugar (optional)

Directions: In a bowl stir oats, raisins, and apple

juice Microwave on high for 2-3 minutes,

stirring every 30 seconds, until thickened Top with yogurt and sprinkle with

brown sugar

Did you know? Oatmeal is and has always been a great, healthy option! Oats were cultivated as early as 7000 BC in China, and the ancient Greeks were the first to eat them in porridge/cereal form. Oats go through a hulling process that does not remove all their bran and germ, resulting in a concentrated supply of nutrients and fiber. Oatmeal can be prepared in countless ways, using boiling milk or water. Try it with bananas and walnuts, apples and cinnamon, fresh berries, or honey.

Benefits: Oats provide “heart healthy” soluble fiber, which absorbs water to help you feel fuller for longer and aids in the removal of bad LDL cholesterol. If you have the choice, opt for quick-cooking and old-fashioned oats over instant.

Visit the BYL blog and website for more delicious, healthy recipes and other useful information!

http://sites.tufts.edu/balanceyourlife / and http://ase.tufts.edu/healthed/balance.htm

ENGLISH MUFFIN BREAKFAST PIZZASTime: 20 minServings: 1 person

Ingredients: 1 egg 1 tablespoon fat-free milk ½ teaspoon canola or soybean oil ½ teaspoon chopped onion ½ teaspoon chopped red bell pepper 2 tablespoons shredded reduced-fat cheddar cheese ½ whole wheat English muffin, toasted dash salt and pepper

Directions: In small bowl, beat eggs, milk, salt, and pepper until well blended In 10-inch nonstick skillet, heat oil over medium heat Cook onion and bell pepper 3-5 minutes, until vegetables are tender Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked

portions with spatula so that uncooked egg can flow to bottom Cook 3 to 4 minutes or until eggs are thickened but still moist Stir cheese into eggs Spoon egg mixture evenly over English muffin

Benefits: Eggs are a great source of protein. If you are worried about cholesterol, double the amount of eggs and only use egg whites. Whole wheat is a good source of fiber. It also avoids the spike in blood sugar levels caused by refined, white grains.

Visit the BYL blog and website for more delicious, healthy recipes and other useful information! http://sites.tufts.edu/balanceyourlife / and http://ase.tufts.edu/healthed/balance.htm

HOT GRAPE-NUTS CEREALTime: 2 min.Servings: 1 person

Ingredients: ½ cup Grape-Nuts Cereal 1 tablespoon honey 1/3 cup fat-free milk

Directions: Combine cereal and milk in microwavable bowl Drizzle with honey Microwave on high—30 seconds for a big

crunch; 60 seconds for a little crunch

Did you know? The oldest written reference to honey dates back to the Egyptians in 5,500 B.C. To make one pound of honey, the bees in a colony must visit 2 million flowers, and a typical beehive can make up to 400 pounds of honey per year. Also, honey contains important nutrients such as magnesium, calcium, zinc, Vitamin A, Vitamin C, and potassium!

Benefits: Grape-Nuts are loaded with whole grains, a natural source of fiber, low in fat, high in folic acid and iron, and cholesterol free. The whole grain in Grape-Nuts is a natural source of antioxidants. Fat-free milk provides protein, calcium, potassium, and Vitamin D.

Visit the BYL blog and website for more delicious, healthy recipes and other useful information! http://sites.tufts.edu/balanceyourlife / and http://ase.tufts.edu/healthed/balance.htm

Ingredients: 2 slices whole wheat bread 1 banana, sliced 2 TB all natural peanut butter

(ingredients: peanuts- that’s all!)

PB & B Time: 2 min

Servings: 1

Directions: Spread peanut butter on to bread Place banana slices on top of peanut butter Close sandwich and enjoy!

Did you know? This sandwich tastes delicious when it’s warm! Try toasting the bread or putting it in a panini press before eating. You could also mix it up by substituting the peanut butter with another kind of nut or seed butter like almond butter and SunButter.

Benefits: Nutritionally, PB & B is an excellent snack or small meal as it provides a perfect balance of carbohydrates, healthy fat, and protein. It contains fiber to keep you full. PB & B is a smart alternative to an energy bar, as it is all natural and less expensive.

Ingredients:

PICO DE GALLO 20 minutes

8-10 servings

6 ripe plum tomatoes, seeded and finely chopped 1 large white onion, finely chopped ¾ cup cilantro leaf, chopped 3 jalapeno peppers, seeded and finely chopped 2 tablespoons lime juice 1 bag Tortilla Chips

Directions: Cut and chop ingredients as indicated. Combine all ingredients in large bowl. Serve with tortilla chips. Alternative uses: add to quesadillas, tacos, or salad.

Did you know? Also called salsa fresca, pico de gallo is a freshly prepared salsa that is low in liquid content, and used as a condiment to many Mexican dishes. Chili peppers are always found in pico de gallo; in this recipe, jalepeno is used. Jalepenos are picked before turning red, and their heat is found in the seeds. The green flesh is more mild in flavor. So, if you like it hot, leave in the seeds!

Benefits: Tomatoes are packed with vitamin C, which is water-soluble and helps the absorption of iron. Upon cooking tomatoes, some vitamin C is lost. However, in this recipe, vitamin C remains intact upon consumption, since the tomato is raw. Lime juice also has vitamin C.

POACHED AND SCRAMBLED EGGSTime: 3 minutesServings: 1

Ingredients: 1 egg 1-2 tablespoons water Splash white vinegar

Directions: Place water and vinegar

into microwavable-safe bowl.

Crack egg into bowl. If doing scrambled eggs, scramble the egg prior to adding to bowl. And, skip the vinegar.

Place saran wrap around bowl. Microwave on high for 1 minute Use spoon to take out eggs and drain

out water.

Did you know? Egg inspection includes a process called candling. During this process, a candle is held against the egg to check the shell, albumen, and yolk condition. Today, candling is done sonically; probes tap the egg for sounds- a high pitch and a sustained ring indicates a healthy egg.

Benefits: Eggs, both the white and the yolk, are rich in protein. The yolk has 2.7 grams of protein and the white has 3.7 grams. Egg yolks are rich in iron, which carries oxygen on red blood cells.

$: One egg is between 0.20-0.30 cents, depending on if you buy organic or conventional.

Steamed Veggies Time: 3 min

Ingredients:

Vegetable(s) of your choice, washed and cut

¼- ½ cup water If doing frozen, veggies

in microwavable package.

Directions: Place water and cut vegetables

into bowl. Enough water for 1 inch.

Microwave on high for 1-2 minutes.

Vegetables are done when they are bright in color and soft.

Enjoy with rice, noodles, pasta, etc.

Did you know? Frozen vegetables are frozen right after picking and sometimes, have more nutrient value than fresh vegetables. Also, frozen veggies are often much cheaper than fresh produce.

Benefits: Vegetables are packed with vitamins and minerals, which are needed for bodily functions such as DNA synthesis, muscle contraction, and electrolyte balance. Veggies also have water, which helps maintain hydration.

Strawberry-Orange SmoothiesTime: 5 min

Ingredients: ¾ cup fat-free or low fat milk 5oz frozen strawberries ½ banana, cut into chunks ¼ cup orange juice honey (optional)

Directions: In a blender or food

processor, place milk, strawberries, banana, and orange juice

Blend on high speed until smooth

Add honey to taste

Benefits: Fruit provides both fiber, to help your digestive system, and micronutrients, to perform bodily functions. Milk is a good source of protein, calcium, and vitamin D.

SWEET POTATO FRIES WITH GARLIC & HERBS45 minutes3-4 servings

Ingredients: 1 ½ lbs sweet potatoes or yams, peeled, cut into ½-inch

wide slices, then ½-inch wide strips 2 tablespoons olive oil 2 tablespoons chopped fresh Italian parsley 1 garlic clove, minced 1 teaspoon chopped fresh thyme or ½ tsp dried thyme Salt and pepper (to taste)

Directions: Preheat oven to 450 degrees. Toss potatoes in oil, salt, and pepper in large bowl.

Spread, in single layer, on baking sheet. Bake until tender and golden brown, turning

occasionally, about 30 minutes. Mix garlic, parsley, and thyme in bowl. Spring herb mix on sweet potato fries and serve.

Did you know? Sweet potatoes are sweet and starchy root vegetables, meaning they grow in the ground. They are different from yams in that they belong to a different family by taxonomy.However, they have similar tastes and nutrient value.

Benefits: Sweet potatoes are rich in complex carbohydrates, dietary fiber, potassium, beta-carotene (vitamin A), and vitamin B6. The fiber is found mostly in the skin, which should be left on to eat.

Tropical Strawberry-Banana Nut Parfaits Time: 10 min

Ingredients: Directions: ½ cup fat-free

strawberry yogurt ½ cup banana-

nut Cheerios ¼ banana, sliced ¼ cup strawberries,

sliced

In a bowl or cup alternate layers of yogurt, cereal, and fruit

Benefits: Low-fat or fat free dairy are sources of protein. These foods also deliver calcium and vitamin D. Whole grains are high in iron, which helps support healthy red blood cells and oxygen transport throughout the body.

VEGETABLE & EDAMAME STIR FRY15 minutes2-3 servings

Ingredients: 1 tablespoon peanut oil 2 peppers, sliced 5-6 white or shitake mushrooms, sliced ½ onion, sliced 2 garlic cloves, minced 2 cups frozen edamame 1-2 tablespoons soy sauce Brown rice (microwavable or stove-top)

Directions: Cook brown rice according to package directions. Defrost edamame by putting in cold water. Preheat skillet over high heat. Add oil and heat for 10 seconds. Add peppers, mushrooms, and onion. Cook for 2 min. Add garlic and edamame. Cook 1-2 minutes until edamame is

heated through. Add soy sauce. Take off heat and serve over brown rice.

Did you know? Edamame are immature soybeans, picked before they ripen in Asia and Hawaii. They are rich in protein, fiber, omega-3 fatty acids, vitamin K, and manganese. In Japan, edamame are known as “twig beans”. In China, they are known as maodou, meaning “hairy bean”.

Benefits: Pepper is full of vitamin C, which an essential, water-soluble vitamin. Onion and mushrooms provide fiber, and edamame is a vegetarian-friendly choice for protein. This recipe is gluten-free.

Ingredients: 1 can cannellini beans 1/3 cup extra-virgin olive

oil

WHITE BEAN DIP 10 minutes

4-5 servings

2 tablespoons fresh Italian parsley 1-2 garlic cloves Juice from ½ lemon Zest of 1 lemon (optional) Salt and pepper (to taste)

Directions: Drain beans. Chop parsley and garlic roughly. Add all ingredients in a food processor. Blend until smooth. Add salt and pepper to taste. Serve with whole-wheat pita chips, sliced vegetables, or put

onto a sandwich.

Did you know? Cannellini beans are popular in Central and Southern Italy, where they are used in soups and pastas. Cannellini beans are of the legume family, Fabaceae, which also includes peanuts, lentils, vanilla bean, alfalfa, and peas.

Benefits: Beans are a source of dietary fiber, potassium, iron, and are low in fat. They also provide proteins; however, they do not contain all 9 essential amino acids. Beans needs to be paired with whole grains, like rice and beans, to make a complete protein.