Food for Thought The little handbook for encouraging healthy eating habits, learning new recipes, and more!
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Food for Thought
The little handbook for encouraging healthy eating habits,
learning new recipes, and more!
1
A PEER SUPPORT HANDBOOK
MADE BY JAYME MELLIS, KIRAN NATT & SHUBHNEET RANDHAWA
PUBLISHED BY THE KPU/KSA PEER SUPPORT TEAM
EDITED BY ALISHA CHAUHAN & JENNIFER LINGBAOAN
COPYRIGHT © 2015 BY PEER SUPPORT KPU/KSA
FIRST EDITION: AUGUST 2015
PLEASE CONTACT US IF YOU WOULD LIKE TO USE OUR MATERIAL
2
PEER SUPPORT AT KPU:
Peer Support does not have one universal definition or implementation. However, many agree it is
based on the idea of using one’s experiences and relatability to help support peers who are struggling with
personal challenges. Peer support programs between institutions operate based on this concept but do so in a
variety of ways.
The Peer Support Program is the first of its kind at KPU. One of the services we offer includes one-on-one
support for students who may be feeling overwhelmed and want someone to listen. We have recruited and
trained student Peer Support Volunteers to provide a specific level of emotional support for these students . Our
intention is not to replace existing services but rather to be a student-led addition to the KPU support system. We
will also be organizing a variety of workshops, mental health awareness events, and wellness programs for KPU
students in the near future. Stay tuned for all we have to offer!
3
Food for Thought
Eating tends to be something that is overlooked in the day-to-day life of a student. A proper diet can
provide you with the energy required for optimal brain and body functioning. This is a recipe book
designed with students in mind. Inside this little handbook you will find a variety of delicious meals, snacks
and desserts that were handpicked by fellow students. These recipes are easy to make, do not require a
lot of money to prepare and most importantly, are healthy for you to eat.
This book will also provide you with adjustments for your dietary needs, quick ideas for substitutions,
information on your daily eating habits to keep you healthy and energetic. There are also resources to aid
in finding affordable fresh food items, power foods for particular tasks and resources to help students gain
overall knowledge about their health and their diets.
4
TABLE OF CONTENTS
BREAKFAST SHRIMP WITH TOMATO AND OLIVES 24 SPICY CHILI LIME ROASTED CHICKPEAS 40
SOUTHWEST RANCH BREAKFAST BURRITO 7 VEGGIE QUESADILLA 25 POP CORN BALLS 41
FRENCH TOAST WITH RASPBERRY SYRUP 8 ROASTED ONION GARLIC DIP 44
GRAB AND GO BREAKFAST MUFFINS 9 DESSERTS
BREAKFAST CASSEROLE 10 PROTEIN PEANUT BUTTER PIE 26 EXTRAS
TOAST WITH YOGURT AND SMOKED SALMON 11 WHITE CHOCOLATE OREO TRUFFLES 27 HUMMUS GUIDES 42
EGG SANDWICH WITH HAM AND SPINACH 12 CHOCOLATE PEANUT BUTTER PUMPKIN CUPCAKES 28 SUPERFOOD SANDWICHES 43
MUSHROOM AND EGG-WHITE OMELETTE 13 NO BAKE BROWNIES WITH CHOCOLATE GANACHE 29 CUSTOMIZE YOUR TRAIL MIX I 44
WAFFLES WITH NUT BUTTER AND BANANAS 14 PECAN SHORTBREAD COOKIES 30 PROTEIN IN PROSEPECTIVE 45
FROZEN FRUIT SMOOTHIE 15 TWO MINUTE TIRAMISU 31 STUDENT HEALTH 101 46
PEACH PIE 32 KPU HARVEST BOX 47
LUNCH & DINNER PEAR AND APPLE CRUMBLE 33 CONTACT US 48
BUTTERY TOMATO PASTA 16 MORE RESOURCES 49
MEXICAN RICE 17 SNACKS
CHEESY BBQ POTATO SKINS 18 MAKE-AHEAD FRUIT & YOGURT PARFAIT 34
HUMMUS WRAPS WITH GRAINS AND GREENS 19 ON-THE GO OATS 35
CHICKEN CHICKPEA CHOPPED SALAD 20 PRE-MADE SMOOTHIE 36
SRIRACHA AVOCADO EGG SANDWICH 21 CARROT CAKE OATMEAL COOKIES 37
HAM SANDWICH SKEWERS 22 NO BAKE CHOCOLATE CHIP COOKIE DOUGH BARS 38
CREAMY AVOCADO & SPINACH PASTA 23 APPLE SANDWICH WITH PEANUT BUTTER 39
5
Disclaimer:
The next few pages might make you salivate,
cause grumbling noises in your tummy
and convince you to get up and cook a meal.
Flip pages with caution!
6
Southwest Ranch Breakfast Burrito
Ingredients:
1/8 cup Southwest Ranch Dressing
1/2 tbsp Butter or coconut oil
1/4 cup Diced veggies
2 Large eggs
1 Large flour tortilla
1/4 cup Refried beans
Desired amount of parmesan cheese
Directions:
Melt the butter in a large non-stick skillet set over medium-high heat. Add
the vegetables and cook for 3 minutes or until softened. Whisk the eggs
with the Parmesan. Pour the egg mixture over the vegetables. Cook,
without stirring, for 1 minute or until starting to set on the bottom. Cook,
stirring, for 2 to 3 minutes or until eggs are set but not dry. Spread the
re-fried beans over each tortilla. Spoon eggs down the centre and drizzle
with dressing. Fold up the bottom of the tortilla and then the side to en-
close the filling.
7
French Toast with Raspberry Syrup
Ingredients:
1 Large egg
½ cup Low-fat milk
¼ tsp Cinnamon
4 Thick slices whole-wheat bread
1 tbsp Unsalted butter
2 tbsp Maple syrup
2 tbsp Raspberry Jam
Some Confectioners’ sugar, for dusting
Directions:
In a shallow bowl, whisk together the egg, milk, and cinnamon. Dip the bread in the egg
mixture, turn to coat. Melt the butter in a large nonstick skillet over medium heat, then
cook the bread until golden, 2-3 minutes per side. Meanwhile, in a small bowl, combine
the maple syrup and raspberry jam. Dust the bread with the sugar. Dividing evenly, top
with the syrup-jam mixture.
8
Grab and Go Breakfast Muffins
Ingredients:
1 lb Breakfast sausage
1 head Broccoli
1 cup Mushrooms, sliced
2 Medium tomatoes,
diced
6
Egg whites
12
Whole Eggs
½ cup
1% Milk
¼ tsp
Dill
¼ tsp
Ground Pepper
½ tsp
Salt
¾ cup
Parmesan Cheese
Directions:
Preheat oven to 350. Spray a muffin tin with olive oil spray. Heat a nonstick pan over
medium heat, and add the sausage. Stir and break apart with your spoon or spatula as
it cooks. Cook until browned, 6-10 mins. While the sausage is cooking, steam the
broccoli. Place trimmed florets in a heat-safe bowl with 4 tbsp water. Cover in saran
wrap and microwave for 4 min or until tender. Drain excess water. When sausage is
browned, remove from pan and set aside to cool. Leave juices in pan. Add mushrooms
and cook for 6-8 minutes. Add tomatoes and cook for 2-3 mins more. Remove from
heat. Lightly beat eggs, egg whites, milk, salt, pepper, and dill. Stir in cooled sausage,
mushrooms, broccoli, tomatoes, and 3/4 c of the cheese. Pour mixture evenly into
muffin tins ~3/4 of the way full. Use remaining 1/4 c cheese to top muffins. Bake for
20-25 min.
9
Breakfast Casserole
Ingredients:
3.75 cups Frozen Hash Browns
1 lb Sausage (Cooked)
1 cup Shredded Cheddar Cheese
1 cup Shredded Mozzarella
Cheese
6
Green Onions (Sliced)
12
Eggs
½ cup
2% Milk
½ tsp
Salt
¼ tsp
Pepper
Directions
Preheat oven to 350 degrees, and grease a casserole dish. Heat a large
skillet over medium-high heat and add the sausage. Cook until the
sausage it brown and crumbly. Stir in the hash browns, cheddar cheese,
salt and green onions. In a separate bowl whisk eggs and milk together.
Pour the hash brown mix into a baking dish, and pour the egg mixture
over evenly. Bake the casserole in the oven until it begins to bubble and
the color is golden-brown
10Toast with Yogurt and Smoked Salmon
Ingredients:
2 Large slices country bread (toasted)
½ cup Plain low-fat greek yogurt
4 oz. Sliced smoked salmon
¼ Small red onion, thinly sliced
1 tsp Capers
Black pepper to your liking
Directions:
Dividing evenly, top the toast with the yogurt, salmon, onion, and capers, Season with the pepper.
11Egg Sandwich with Ham and Spinach
Ingredients:
1 tbsp Olive oil
2 Large eggs
2 Whole grain English muffins, split and toast-
ed
2 cup Baby spinach
Some Slices deli ham
Some Kosher salt and black pepper
Directions:
Heat the oil in a large nonstick skillet over medium heat, then fry the eggs to the
desired consistency, 2 to 3 minutes for slightly runny yolks. Form 2 sandwiches
with the English muffins, fried eggs, spinach, and ham.
12Mushroom and Egg White Omelet
Ingredients:
2 tbsp Olive oil
4 Button mushrooms (sliced)
2 Scallions (sliced)
4 Large egg whites
Some Kocher salt and black pepper to your liking
¼ cup Shredded cheddar
Directions:
Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the
mushrooms and scallions and cook, stirring often, until tender, 2 to 3 minutes; re-
move from the skillet. n a medium bowl, beat the egg whites with ¼ teaspoon each
salt and pepper. Return the skillet to medium heat, heat the remaining tablespoon of
oil, then cook the egg whites until they begin to set, 1-2 minutes.
13Waffles with Nut Butter and Bananas
Ingredients:
2 Frozen whole-grain waffles
2 tbsp Almond butter or peanut butter
1 Bananas, thinly sliced
1/2 tbsp Honey
Directions:
1. Toast the waffles according to the package directions.
2. Dividing evenly, top with the almond butter, bananas, and honey.
14Frozen Fruit Smoothie
Ingredients:
1 Ripe banana
1-2 cups Frozen fruit (e.g. raspberries, blueberries, strawberries, etc.)
2 tbsp Natural yogurt
1 Handful of oats
1 cup Milk (dairy, soy, almond, etc.)
1 Handful mixed nuts (optional)
Honey to taste (optional)
Directions:
Add all the ingredients to blender and blend until smooth. More liquid may be
added to achieve desired consistency.
15Buttery Tomato Pasta
Ingredients:
½ lb Fusilli pasta or elbow macaroni
14 oz. (1 can) Whole tomatoes
2 tbsp Butter
2 tsp Sugar (more or less to taste)
Some Salt to taste
Some Pepper to taste
Pinch Dried basil or freshly sliced basil (optional)
Directions:
Fill half a 4 quart pot with water. Add a tablespoon of salt. Bring salted water to boil.
Add pasta. Cook until al dente, tender but still a little firm. While the pasta water is
heating and the pasta is cooking, prepare the tomatoes. Shred the canned whole
tomatoes with your fingers as you put them in a small saucepan. Add any tomato
juice left in the can to the pot. Add the butter. Heat to a simmer and stir to melt the
butter. Simmer gently while the pasta is cooking. Stir in sugar, salt, and pepper to
taste. If you have fresh basil, thinly slice a couple leaves and stir in. If not, if you want
you can add a pinch of dried basil. When the pasta is done, drain it. Stir in the cooked
tomatoes and put in a serving bowl. Serve immediately.
16Gluten Free Mexican Rice
Ingredients:
2 tbsp Olive oil
½ cup Finely chopped onions
1 cup Risotto (Arborio) rice
15 oz. (1 can) Chopped tomatoes
½ tsp Ground cumin
1 Clove garlic
1 Finely chopped jalapeno pepper
(Optional)
Gluten free chicken stock
1 cup
Directions:
Heat a large skillet over medium high heat. Add olive oil and chopped onions. Cook until
onions are soft but not browned — about 3 minutes. Add the rice and cook stirring for 2
more minutes. Rice will start to look translucent. Put onion rice mixture into a microwave
safe casserole dish with a lid. Put chopped tomatoes with their juice, ground cumin, garlic
and jalapeno if using into a blender and blend until smooth. Add enough gluten free chicken stock to make 3 cups of liquid and blend. Add the tomato
chicken stock mixture to the rice, stir and microwave on high for about 18 – 20 minutes. Stir 3 times while cooking. Remove from microwave , stir, replace
cover and let stand 5 minutes. The tomato chicken stock mixture to the rice in the skillet in 1 cup increments, stirring after each. Add each addition of liquid
until totally absorbed. Wave, stir, replace cover and let stand 5 minutes. If not using the microwave, then add the tomato chicken stock mixture to the rice in
the skillet in 1 cup increments, stirring after each addition of liquid until totally absorbed.
17Gluten Free Cheesy BBQ Potato Skins
Ingredients:
4 Potatoes
½ Chopped red onion
3-4 Slices of cooked bacon
1 cup Daiya cheese
Some BBQ sauce of your choice
Desired
Directions:
Spray cookie sheet with cooking spray. Cut each baked potato in half and line on
sheet. Using a spoon, scoop out the flesh, leaving about 1/4 inch intact. Cover the
inside with barbeque sauce and cover each wedge with chopped bacon and
onions. Top with the daiya cheese (You can use more than the amount given).
Season with salt and pepper as desired. Place in the broiler and broil until the
cheese is melted and bubbling, about 4 to 5 minutes. Take out, serve, and enjoy!
18Hummus Wraps with Grains and Greens
(Makes 2 wraps)
Ingredients:
2 10-inch wraps
1/2-3/4 cups Hummus as needed
½ cups Cooked quinoa, brown rice or black rice
Handful Or 2 of mixed baby greens, shredded lettuce, baby
arugula or baby spinach
Medium ripe fresh tomato, thinly sliced
1
Medium firm ripe avocado, peeled and sliced
½
Strips of sun-dried tomato
Optional
Directions:
Place one wrap on a plate. Spread with about 1/4 cup hummus and sprinkle
with hemp seeds, if desired. Arrange half the quinoa down the center of the
wrap. Put a big handful of leafy greens next to it on one side and half the
tomato slices on the other. Sprinkle half the avocado strips here and there,
followed by a few strips of sun-dried tomatoes, if desired.
19Chickpea Chopped Salad
Ingredients:
2 Large romaine hearts, washed and chopped
1 cup Pulled cooked chicken breast
1 can Chickpeas, rinsed and drained
1 cup Grape tomatoes, sliced in half
3/4 cup Sweet corn (I grilled mine)
1/4 cup Crumbled goat cheese
1/3 cup Cilantro, washed and chopped
1 Small avocado, diced
1/2 cup BBQ dressing, if desired
Directions:
In a large bowl add lettuce, top with all ingredients except for avocado and BBQ
dressing. Toss salad gently. Place into cold salad bowls. Garnish with diced avocado
and drizzle with BBQ dressing if desired. Serve with low-fat corn tortilla strips. To
make vegan omit chicken and goat cheese. Add in roasted diced red peppers for
more flavor. You may use any dressing you like, such as two teaspoons of fresh
lemon juice.
20Sriracha Avocado Egg Sandwich
Ingredients:
1 Peeled and diced avocado
1 tsp Lemon juice
1/8 tsp Salt
2 Hard boiled eggs
2 Slices multigrain or rye bread
Sriracha sauce as desired
Optional adding sliced meat
Directions:
Scoop the avocado into a small bowling and use a fork to mash
the avocado. Stir in the lemon juice and salt and continue to
mash the avocado until all the ingredients are mixed. Peel the
hard boiled eggs, and then in a separate bowl mash them into
small pieces also. Toast the bread and spread with half of the
avocado mixture evenly. Then add half of the egg mixture on top
of the avocado mixture. Sprinkle desired amount of sriracha
sauce.
Optional: Add sliced meat after spreading avocado mixture
21Ham Sandwich Skewers
Ingredients:
¾ lb Desired ham
4 oz. Preferred cheese cut into cubes
½ head Romaine lettuce
Vegetables (desired)
Toasted French bread
¾ cup Ranch dressing
½ cup Grated cucumber
Desired amount of skewers
Directions:
Cut vegetables and bread up into small sizes to fit them on to skewer, and
roll the lettuce to fit onto skewer. Thread ham, cheese, rolled lettuce, desired
vegetables and cubed bread on the skewers Stir together dressing and
grated cucumber to create a dipping sauce for the skewer.
OPTIONAL: The ham maybe bought raw and cooked to desired taste, and
vegetables may also be cooked in desired sauces to give a more interesting
taste to the skewer.
22Creamy Avocado Spinach Pasta
Ingredients:
10 oz (280 g) Pasta of choice
1 Clove garlic
1 Avocado
1 cup Fresh spinach
1/4 cup Basil
1 tbsp Lemon juice
1 cup Pasta water
Salt & pepper to taste
Directions:
Cook pasta according to package instructions. While pasta is cooking, put the rest
of the ingredients into a blender and blend until it turns into a smooth sauce. Start
with 3/4 cup of pasta water and add more as needed for desired consistency. Toss
pasta and sauce into a bowl and serve immediately. Note: Sauce is best served the
day it is made as avocados will turn brown.
23Shrimp with Tomato and Olives
Ingredients:
1 cup Rice, quinoa or couscous
1 tbsp Olive oil
1 Small onion
1 can Diced tomatoes, drained
¾ cup Pitted olives
Kosher salt
1 lb Shrimp deveined and peeled.
Directions:
Cook the quinoa, rice or couscous according to the package. Heat
the oil in a saucepan and add the onion. Cook the onion until it is
a golden brown in color. Add the tomatoes, olives, ½ teaspoon of
salt and allow to simmer. Stir occasionally until the mixture has
thickened slightly. Add the shrimp to the mixture and mix in
thoroughly, and cook until the shrimp is no longer raw. Pour
mixture over rice, quinoa or couscous and serve.
24Veggie Quesadilla
Ingredients:
4 Tortilla wraps
½ Pack of cherry tomatoes
1 Pepper
½ Onion
1 De-seeded Chili (if you want it to be spicy)
2 Sundried tomatoes
1 Small bunch of fresh coriander
2 Cloves garlic
Pinch Salt
Desired Cheese of your choice to scatter a light layer across a tortilla
100ml Or however much you desire Greek or natural yogurt
1 tsp Cajun spice seasoning
Directions:
Put the tomatoes, chili, garlic, onion, coriander and pinch of salt into a food processor until it’s a fine salsa Consistency, or chop everything up finely, crush
the garlic and mix together in a bowl. Heat up a frying dry frying pan To medium heat. Spread the filling across 2 tortillas but leave about an inch from the
edge. Scatter grated cheese across the top and put the other tortilla wrap on top. Cook one at a time in the frying pan for 1-2 min on either side until the
cheese is melted and the tortillas are crispy. Slide it onto a plate, put another plate on top and flip it. over before putting it back in the pan to cook the other
side. Mix the yogurt with the Cajun spice over before putting it back in the pan to cook the other side. Mix the yogurt with the Cajun spice.
Slice into 4 and serve with the Cajun yogurt on the side.
25Protein Peanut Butter Pie
Ingredients:
1 tbsp Whey isolate (either chocolate or vanilla)
2 tbsp Almond flour
2 tsp Brown sugar
1 tbsp Coconut Oil
1 tsp Cocoa powder
2 scoops Whey Isolate (either chocolate or vanilla)
¼ cup Low-Fat Plain Cream Cheese
2 tbsp Plain Greek yoghurt
2 tbsp Peanut butter
2 tbsp Maple syrup
2 tbsp Almond milk of desired flavor (vanilla, plain, choco-
2 tsp late)
½ tbsp Brown sugar
Melted Coconut Oil
Directions:
Preheat oven to 350 degrees and prepare a pie pan. Combine 1tbsp of whey
isolate, almond flour, brown sugar, 1tbsp coconut oil and cacao powder
together until a crumble forms. This will be used as the crust. Add a pinch of
water and make sure mixture sticks together. Pour this mixture into the pan.
Bake the crust for 5 minutes and allow to sit while making pie. Using a blender,
mix together cream cheese, peanut butter, and Greek yogurt until the mixture is
smooth. Add the remainder of ingredients and blend until everything is smooth.
Pour pie into pan on top of the pie crust, smooth down with a spoon and allow
the pie to chill for 1 hour in the freeze.
OPTIONAL: Drizzle melted chocolate chips as a garnish and serve immediately.
26White Chocolate Oreo Truffles
Ingredients:
½ cup Whole Wheat Flour
¼ cup Coconut Flour
10 Oreo Cookies
10 Oreo wafers (remove cream from 5 cookies)
¼ cup Granulate stevia (or sugar)
1 cup Plain, Non-fat Greek yogurt
¾ cup White chocolate Chips
Directions:
Add all dry ingredients to a food processor and allow to process until
everything is mixed up. Add Greek yogurt into processor and process again
until very smooth. Batter should be thick and sticky. Roll batter into desired
amount of truffles, and place on a baking sheet in freezer, and freeze for 30
minutes. Melt white chocolate chips and roll truffles around in chocolate.
While the chocolate is still warm crush up some Oreo wafers and sprinkle
over top. Freeze truffles again for 30 minutes, allow chocolate to set.
27Chocolate, Pumpkin, Peanut Butter Cupcakes
Ingredients:
2 Eggs
1 drop Vanilla extract
4 tbsp Cocoa powder
4 tbsp Whole-meal flour
Dash of salt
4 tbsp Pumpkin puree
3 tbsp Honey
Directions:
Mix all ingredients together and place in cupcake holders. Bake for 15-20
mins on 190 degrees and top with peanut butter.
OPTIONAL: top with chocolate or peanut butter chips.
28No Bake Chocolate Brownies with Ganache
Ingredients:
1 cup Raw walnuts, divided (1/2 cup more for topping)
1 cup Raw almonds
2 1/2 cups Dates, pitted (if dry, soak in warm water for 10 minutes, then drain)
3/4 cup Cocoa powder
2 tbsp Cocoa nibs (or chocolate chips) + more for topping
1/4 tsp Sea salt
Ingredients (ganache):
1/4 cup Milk (dairy, soy, almond, etc.)
1 cup Dairy-free dark chocolate, chopped
2 tbsp Oil of choice (or sub vegan butter, coconut oil), melted
1/2 cup Powdered sugar
1/4 tsp Sea salt
Directions:
Place walnuts and almonds in food processor until ground, Add cocoa powder and sea salt.
Empty into bowl then Add dates to the food processor, also set aside. Add cocoa mixture and
process while adding dates. Process until a dough consistency is achieved. Add the brownie
mixture to a small parchment lined 8x8 dish, add remaining 1/2 cup roughly chopped walnuts
and cacao nibs and toss to combine and evenly distribute and press down with hands until it is
flat and firm. Lift parchment paper to remove brownies from dish and use hands to slightly
squeeze in the sides to create a smaller square - this will make the brownies slightly thicker
and denser. Transfer back to dish and place in freezer or fridge to chill for 10-15 minutes
before cutting into 12 even squares (If adding ganache, slice afterwards!).
FOR THE GANACHE: Microwave milk for 45 seconds, immediately add chocolate to warm milk
and allow to melt. Add salt and stir gently and add oil and use a whisk to mix. Set in fridge for
10 minutes to thicken. Remove from fridge and add powdered sugar whisk to combine. Frost
brownies generously with frosting Slice into 12 even squares. Store brownies to keep fresh.
29Pecan Shortbread Cookies (Makes 12)
Ingredients:
2 cups Raw pecans
¼ cup Coconut flour
½ tsp Sea salt
½ cup Maple syrup
Directions:
Place the pecans in a food processor and pulse until the nuts are finely
ground. Do not to over process. Add the coconut flour and salt, and
pulse to combine. Add the maple syrup, and pulse until the dough
starts to stick together.
Make It Raw: Using a cookie scoop or a spoon, scoop the batter by
rounded tablespoonful's onto a Teflex-lined tray. Use the palm of your
hand to gently flatten the cookies to about 1/3 inch thick. Dehydrate at
110°F for about 4 hours, carefully flipping the cookies over onto a
mesh-lined tray halfway through, until they feel dry and firm.
Make It Baked: Preheat the oven to 300°F. Using a cookie scoop or a
spoon, scoop the batter by rounded tablespoonful's onto a parchment-paper-lined baking sheet. Use the palm of your hand to gently flatten the cookies to
about 1/3 inch thick. Bake for 9 to 11 minutes, until the cookies are dry on top. Let cool completely on the baking sheet before handling (or else they will
crumble). Store the cookies in an airtight container at room temperature for up to 2 days, in the refrigerator for up to a week, or in the freezer for up to a
month.
30Two Minute Tiramisu
Ingredients:
2 tsp Maxwell House Instant Coffee Original Roast
2 Jell-O Vanilla Pudding snacks
1 pkg Thinsations shortcake thin crisps cookies
1 tbsp Thawed cool whip light whipped topping
Directions:
Stir 1 tsp of instant coffee into each pudding snack. Top with cookies
and cool whip. Pour into a fancy glass or bowl for serving.
31Peach Pie (Gluten-free)
Ingredients:
2 cups Teff flour
½ cup Melted extra-virgin coconut oil
1 cup Maple syrup
½ tbsp Vanilla extract
5 tsp Sea salt
1 5 ripe peaches
1 ½ tbsp Maple sugar or date sugar
Teaspoon cinnamon
Directions:
Preheat the oven to 375 degrees F. Lightly oil a 9-inch pie pan. To make the crust, combine
the teff flour, oil, syrup, vanilla, and salt in a medium-size bowl and stir until well combined.
Reserve 1/2 cup of the mixture to use as a crumb topping. Transfer the dough to the
prepared pie pan and use your fingers to press it out in an even layer over the bottom and
sides of the pan. Layer the peaches on to the dough. Sprinkle cinnamon on top. Cove
peaches with leftover dough. Poke a few holes in the dough with a fork. Bake for about 10
minutes, or until it loses its shine.
32Pear and Apple Crumble (Serves 8)
Ingredients:
4 Medium ripe pears, cored and thinly sliced
3 Medium sweet apples, peeled, cored, and thinly sliced
2 tbsp Granulated sugar
1/3 cup Finely chopped almonds
½ tsp Cinnamon
¼ tsp Nutmeg
1 tsp Vanilla extract
½ tbsp Whole wheat pastry flour
½ tbsp Wheat germ, oatmeal, or quinoa flakes
2 tbsp Granulated sugar
¼ tbsp Cinnamon
2 Safflower oil
Optional Non-dairy vanilla ice cream
Directions:
Preheat the oven to 350 degrees F. In a mixing bowl, combine the fruits with the next 5 ingredients and stir together until evenly coated. Pour into a lightly
oiled 9- by 13-inch baking pan. In a small bowl, combine the first 4 topping ingredients and toss to coat. Drizzle in the oil and stir until evenly coated. Sprinkle
the crumble topping evenly over the fruit mixture. Bake for 35 to 40 minutes, or until the fruits are soft and the topping is golden. If desired, serve warm in
bowls topped with nondairy ice cream.
33Make-Ahead Yogurt Fruit Parfait
Ingredients:
6 oz Greek yogurt
1/3 cup Oats, uncooked
1 tsp Chia seeds (optional)
2 tbsp Milk (cow, soy, almond, etc.)
1 cup Frozen mixed fruit & berries
Directions:
In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine, then
layer half in a wide-mouth mason jar or container. Add half the fruit and
berries then layer in remaining yogurt mixture and berries. Refrigerate
overnight, and up to 3 days. Enjoy cold.
34On the go Oats! (Prepare the night before)
Ingredients:
Enough Rolled oats to fill ¾ of mason jar
Enough Almond milk needed for the oats
Desired Cinnamon to your liking
Desired Agave syrup to your liking
Desired Assorted fresh fruits of your choice
Directions:
Get an empty mason jar
Add enough rolled oats to fill ¾ of the mason jar
Add almond milk (as much as you feel you need for the oats)
Add cinnamon to your liking
Add agave syrup to your liking
Close the jar, shake it up and put it in the fridge
Should be ready in the morning!
Add fresh fruit such as strawberries, blueberries or any fruit that you prefer and it is ready to go!
35Pre-made Smoothie! (Gluten free)
Ingredients:
1 Large container of plain yogurt
Assorted Fruits of your choice
Directions:
Start off by filling an ice cube tray with plain yogurt.
Put the ice cube tray in the freezer overnight.
Grab some zip-lock bags and cut up any fruit of your choice e.g. strawberries,
blueberries, peaches, mangoes, apricots, bananas etc. and create combinations.
Add a cube of frozen yogurt to each bag of fruit.
Make a bunch of these and put them in the freezer.
When you wake up in the morning, you can just grab a bag of your choice,
empty the contents into a blender and add one cup of any liquid that you
prefer. E.g. coconut water, apple juice, etc.
Put it in a to-go cup and you’re ready to go!
36Carrot Cake Oatmeal Cookies
Ingredients:
1 cup Instant Oats
¾ cup Whole Wheat Flour
1 ½ tsp
1 ½ tsp Baking Powder
3g Ground Cinnamon
2 tbsp Salt
1 Melted Coconut Oil, or Unsalted Butter
5 mL Large Egg
½ cup Vanilla extract
¾ cup Maple Syrup
Grated Carrots
Directions:
Preheat oven to 325 degrees, mix together dry ingredients (excluding
carrots) and wet ingredients in separate bowls. Once both are thoroughly
mixed begin to pour wet ingredients into flour mixture. Mix carrots into the
cookie dough mixture and chill for at least 30 minutes. Drop cookie dough
onto a baking sheet and bake for 12 to 15 minutes. Cool and serve.
37No Bake Chocolate Chip Cookie Dough Bars
Ingredients:
¼ cup Vanilla Whey Protein Powder (Optional)
2 tbsp Peanut Butter
1 tsp Honey or Agave Syrup
2 tsp Water
10 g Milk or Dark Chocolate
½ tbsp Coconut flour
Directions:
Mix all ingredients together (excluding the water) Add water slowly once all
ingredients are mixed. If your dough is too sticky add more coconut flour, if
mixture is too dry add more water. Shape dough into desired amount of bars.
Place into fridge and allow bars to chill for a minimum of two hours.
38Apple Sandwich with Peanut Butter
Ingredients:
1 Apple
Desired Peanut, almond or sunflower butter
Desired Granola and/or chocolate chips
Directions:
Take an apple and cut the core out of it.
Cut the apple into horizontal slices.
Spread Peanut butter, almond butter, sunflower butter or any butter you
prefer onto one side of each of the slices.
Sprinkle some granola and chocolate chips on top.
Put another slice on top to create the sandwich.
You are done! Enjoy.
39Spicy Chili Lime Roasted Chickpeas
Ingredients:
2 1/2 tbsp Olive oil
2 cans Low sodium chickpeas (garbanzo beans),
drained, rinsed and patted dry
1 1/2 tbsp Chili powder
1/2 tsp Cumin
1/4 - 1/2 tsp Chipotle powder
Juice from 1 lime
Salt, to taste
Directions:
Preheat oven to 450°F. Line a baking sheet with parchment
paper. In a medium bowl, combine the seasonings, olive oil,
and lime juice. Add the chickpeas to the mixture and gently
stir to coat. Spread the seasoned chickpeas on the parchment
lined baking pan in a single layer. Roast the chickpeas at 425
degrees F for 30 - 40 minutes, or until they are browned and
crunchy, checking halfway through and stirring once or twice.
Watch them during the last few minutes to avoid burning.
Sprinkle with salt, to taste, if desired.
40Popcorn Balls
Ingredients:
1 tbsp Canola oil
3 tbsp Unpopped popcorn kernels
2 tbsp Unsalted butter
2 ¼ cups Mini marshmallows
1 cup Honey-nut toasted oat cereal
1 oz. Pretzel sticks, broken into pieces
¼ cup Chopped and dry-roasted peanuts
Directions:
Heat oil in a pan over medium-high heat. Add the kernels and cover. Shake
pan frequently until the popping slows down. Melt butter in a pan over low
heat and add marshmallows. Cook for 2 minutes and remove from the heat.
Add the popcorn and remaining ingredients to mixture and stir. Allow the
mixture to cool for 2 minutes and then form into desired amount of balls.
41Hummus Guide
Hummus serves as a great and healthy
snack dip for many food items such as
chip, vegetables and bread. It can also
serve as a spread for crackers and
sandwiches to add an interesting taste.
Many students have habits of eating
when they are stressed, during exams,
lectures or studying. Many others do
not wish to eat plain snacks and
therefore opt for other,
perhaps less healthy options. Hummus
can add to those snacks and create
something delicious and
nutritious for students to snack on
whether they are on the go,
doing an exam or listening to a
lecture. It is a great option for flavorful
food, without compromising your
health.
42Superfood Sandwiches
Stress Buster: Tummy toner:
Combine chocolate Combine avocado , black
spread with banana and pepper, sea salt and hot
walnuts to produce sauce for a boost of
“happy hormone” in your magnesium and fibre
body and keep your while hot sauce will boost
blood sugar stable your metabolism
Sleep Soother: Fat Blast:
Combine strawberries and Combine roasted
goat cheese for a vital dose vegetables and feta to
of vitamin B6 for release of
help get a boost of
melatonin (sleep hormone) in
calcium to stimulate fat
your body.
loss, fibre and
vitamins
Skin Support: Immunity Charger:
Combine soft cheese Combine smoked salm-
and blackberries for on with cucumber. The
your skin to appear Omega-3 will aid in
moist and fight against reducing inflammation
wrinkles. of cells.
43Customize Your Trail Mix
Trail mix is an awesome snack idea. Nuts and seeds
provide you with doses of healthy fats that tend to be
overlooked. First, pick a type of nut you enjoy the taste of. You can pick one, two or all of them. These will
provide you with healthy fats and several types of nutrients you need throughout the day. Pick
nuts that are plain, without any additional flavors to keep them healthy as possible. Try to avoid
roasted, baked or BBQ’d nuts at the nutritional information changes after they have been
heated.
Second, pick a type of seed to add a nutritional kick to your diet. They provide you with precious
Omega-3, iron, magnesium and many other nutrients that aid in muscle maintenance , weight
loss, and even sleep. Similar to the nuts, you want to make sure the seeds are not baked, or
roasted as this alters the nutritional value found in the seed.
Next, you want to pick some kind of sweet tasting snack such as M&M’s to add to the taste of the
rest of the mix as you may get tired of eating something that tastes so bland. Be careful when
adding the sweet component as you do not want to overdo the sugar levels in your trail mix.
Dried fruit is an important component as it packs the same nutrients of the hydrated fruit but in a
higher concentration. However, you want to make sure you are not overdoing the dried fruit as it
contains the same amounts of sugar as if it were hydrated. When picking your dried fruit at the
supermarket try to find fruit with no added colors, and the ingredients of the package should
only list the fruit.
The final step of finishing off your trail mix is to add a crunchy texture. This will help in keeping
the texture of the rest of the trail mix interesting and not too soft.
44Protein In Perspective
Protein is an essential piece of our diets. Our bodies use protein to build and repair muscles, create important hormones to allow our bodies to function.
Protein gives energy boosts before and after vigorous activities, stimulates fat loss and suppresses the appetite to avoid stress eating. Furthermore, it aids
in decreasing your risk for several diseases later on in life such as osteoporosis.
Use this meter to see where some popular food choices fall in terms of the amount of protein found in them.
Students tend to overlook how much protein they should eat in a day. The
average person should be consuming 0.8grams of protein per kilogram of body
weight. This amounts to 56 grams for a man, and 46 for a woman!
Some food items that are full of protein are meats such as chicken, beef, turkey and
seafood. For vegetarians some of the most effective food is soy products as nuts
contain a lot of protein, as well as beans.
45Student Health 101 is a free monthly e-zine for KPU students promoting
healthy bodies and minds. Each issue is filled with information to
encourage students' wellbeing and to make the most of their time at KPU.
http://www.kpu.ca/student-health-101
http://read101.ca/kpu.html
If you would like to receive the latest edition of
Student Health 101 on your smartphone, text KPU to 71441.
46Harvest Boxes are
approximately 10
office@kusa.ca
pounds of fresh produce
and fruit in a 100% post activeksa.weebly.com/
consumer recycled box harvest-boxes.html
delivered twice a month
to all campuses.
HARVEST VALUE BOX HARVEST LOCAL BOX HARVEST BOGO BOX
(Price: $5/Student or $8/Non-Student) (Price: $10/Student or $15/Non-Student) (Price: $10/Student or $15/Non-Student)
- Contains at least seven varieties of fresh - Contains local produce from BC farmers - This box option involves the value box;
vegetables/fruit. & suppliers. you buy one box for yourself and a
- Designed to make eating vegetables/ - Helps support your local community second box is given to a family in need.
fruit more affordable. with the proceeds going to help people in - Contains at least seven varieties of fresh
- As local as possible; imported when need. vegetable/fruit.
local produce is not available. - As local as possible, but imported when
local is not available.
47Contact Peer Support:
Kwantlen Polytechnic University
Kwantlen Student Association
peersupport@kusa.ca
48More Peer Support resources can be found at:
http://kusa.ca/peersupport/
49This Food for Thought Booklet Belongs to…
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