nutrition

 

Hello there!  Are you a poor college student who is trying to eat healthy but the dining hall pizza is calling their name?  Then you are at the right place!  I have some quick and easy ideas for your hectic class schedule!  All you need is a mug, cooking spray and a few food staples!

Breakfast Ideas

Carrot Cake English Muffin

• 3 Tbsp. shredded carrots
• 1/4 cup oats 
• 1 egg white
• 1/8 tsp. baking soda
• 1/2 Tbsp. honey
• 1 tsp. cinnamon

1. Place all ingredients in a blender or food processor.  Blend until mixture is smooth.
2. Spray cooking spray in a mug and add in mixture.  Microwave for about 2 minutes, or until done.
3. Carefully take out of mug and slice in half.  Spread with peanut butter and top with raisins, or whatever you desire.
4. Enjoy!

 

Pineapple English Muffin

• 1/3 cup oats
• 1 egg white (or 2 tbsp apple sauce or mashed banana for a vegan option)
• 1/4 cup pineapple
• 1/8 tsp. vanilla extract
• 1/8 tsp. baking soda
• dash of cinnamon

1. Add all ingredients to a blender/food processor and pulse until ingredients are fully mixed.
2. Spray cooking spray in a small mug and add mixture.
3. Microwave for 2 1/2-3 minutes or until fully cooked.
4. Wait for english muffin to cool and cut in half.
5. Toast (optional) and spread natural peanut butter, sprinkle unsweetened shredded coconut and top with golden raisins.
6. Enjoy!

 

 

Salted Caramel and Banana English Muffin

• 1/3 cup oats
• 1/2 small banana
• 1 egg white (2 Tbsp. applesauce for a vegan option)
• 1 prune
• 4 whole unsalted cashews
• 1/8 tsp. baking soda
• 1/8 tsp. flaked salt
• 1/8 tsp. vanilla extract

1. Add all ingredients into a  blender/food processor and pulverize for about 30 seconds (or until ingredients are fully mixed.
2. Spray cooking spray in a mug and add mixture.
3. microwave for about 2 1/2 – 3 minutes (or until fully cooked).
4. Top with natural peanut butter and the other half of banana, if desired.
5. Enjoy!

 

Blueberry White Chocolate Peanut Butter English Muffin

• 1/3 cup oats
• 1 egg white (or 2 tbsp. apple for vegan option)
• 2 tsp. peanut butter
• 1/4 cup blueberries, chopped
• 1 Tbsp. vegan white chocolate chips
• 1/8 tsp. vanilla extract
• 1/4 tsp. cinnamon

1. In a food processor, combine oat flour, egg white, peanut butter, 2 Tbsp. blueberries, vanilla and cinnamon. Blend for about 30 seconds, or until ingredients are well mixed.
2. Spray cooking spray in a mug. Place mixture in mug and add white chocolate and remaining blueberries. Mix with a spoon until chocolate and blueberries are mixed in with batter.
3. Microwave for about 2-2 1/2 minutes, using 30 second intervals.
4. Once muffin is cooked and cooled, cut in half. Spread more peanut butter and top with more white chocolate, if desired.
5. Enjoy!

 

Creamy Microwaved Coconut Breakfast Rice Pudding

• 1/2 cup minute brown rice
• 1/4 cup full-fat coconut milk
• 1/4 cup water
• 1/4 cup chopped pineapple
• 1 Tbsp. raisins
• 1/8 tsp. vanilla extract
  1. Soak rice for 2 hours in a bowl with water (you can skip this step if you want, it just makes the rice fluffier).
  2. place in a bowl with water and coconut milk and microwave for three minutes and stir.
  3. Microwave for another one to two minutes ( or until fully cooked).
  4. Mix in the rest of ingredients and enjoy! 

 

Fast Fix: Microwaved Zucchini Bread

• 1/4 small zucchini, chopped
• 1 egg white (can substitute 2 tbsp applesauce or mashed banana for vegan option)
• 1/3 cup oats
• 1/4 tsp. vanilla extract
• 1 tsp. honey
• 1/4 tsp. cinnamon
• 1/8 tsp. baking powder
• 3 walnuts

1. Place all ingredients in a food processor. Blend for about 30 seconds, or until mixture is smooth.
2. Spray cooking spray in a small mug or ramekin. Add mixture and microwave for about 4 minutes (or until fully cooked).
3. Top with chocolate-hazelnut cream, if desired.
4. Enjoy!

 

Cornbread English Muffin

• 1/4 cup oats 
• 1 Tbsp. Cornmeal
• 1 egg white
• 2 Tbsp. Corn kernels
• 1 tsp. Honey
• 1/8 tsp. Baking powder

1. Place all ingredients in a  blender/food processor and blend for about 30 seconds, or until mixture is smooth.
2. Spray a mug with cooking spray. Add corn mixture to mug. Microwave for about 2 minutes, or until muffin is fully cooked.
3. Let cool and take out of the mug. Slice in half and top with peanut butter , an egg or any other filling, if desired.
4. Enjoy!!

 

 

Microwave Chocolate-Cherry English Muffin

• 1/3 cup oat flour (or 1/3 cup oats pulverized)
• 4 cherries, chopped
• 1 egg white (or 2 Tbsp. apple sauce for vegan)
• 1 Tbsp. cocoa powder
• 1 1/2 tsp. honey
• 1/8 tsp. vanilla extract
• 1/8 tsp. baking powder

1. Place all ingredients in a food processor and belnd for about 30 seconds, or until mixture is smooth.
2. Spray a mug with cooking spray. Add mixture to mug and microwave for about 2 minutes, or until muffin if fully cooked.
3. Slice in half and top with peanut butter and cocoa nibs, if desired.
   Enjoy!!

 

Chocolate Chip Banana Bread English Muffin

• 1/3 cup oat flour
• 1 egg white (or flax egg for vegan)
• 1/2 ripe banana
• 1/8 tsp. Baking powder
• 1/4 tsp. Vanilla extract
• 1/2 Tbsp. Agave/honey/maple syrup
• 1/8 tsp. Cinnamon
• 1 Tbsp. Vegan chocolate chips, finely chopped
• 1. In a food processor, combine all ingredients but chocolate chips. Blend for about 30 second, or until mixture is smooth.
  2. Spray cooking spray in a mug and add batter. Stir in chocolate chips. Microwave for about 2-2:30 minutes, or until muffin is fully cooked.
  3. Let cool and take out of the mug. Slice in half and top with peanut butter, or whatever your heart desires.
  4. Enjoy!!

 

Cocoa-Dusted Cherry Polenta Breakfast Pudding

• 1/4 cup dry polenta
• 1/2 cup water
• 2 tbsp full-fat coconut milk (can add a bit more for extra creaminess)
• 1 tsp cocoa powder
• 1 tsp honey
• 1 tsp crushed walnuts
• 1/2 tsp vanilla extract
• sprinkle of unsweetened flaked coconut
• Cocoa-Dusted Cherries (recipe below!)

1. In a bowl, combine polenta and water

2. Microwave polenta mixture for about 1 1/2 minutes, or until the polenta absorbs all the liquid

3.Combine Polenta Mixture with coconut milk, stir well

4. Mix all remaining ingredients into the polenta pudding

5. Top with more crushed walnuts, coconut, and cocoa-dusted cherries, if desired

6. Enjoy!

Cocoa-Dusted Cherries

6 dark red/black cherries, pitted and halved
1 tbsp cocoa powder
1. In a small bowl, coat cherries with cocoa powder

2. Microwave for about 1 1/2 minutes, or until hot and juicy

3. Stir into polenta pudding

4. Enjoy! 🙂

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