Girls, finals are upon us. (And here are 10 ways I know it.) We’re all spending too much time in the library, a soul crushing activity when the weather outside is starting to look like it is actually spring and almost summer. Personally, all I want to do is lie outside in a bikini with an issue of Cosmo.

Speaking of bikinis… actually, you know what, are we ready to talk about bikinis? Personally, with all the homework I’ve been doing, a bikini is the last thing I want to think about, especially with all those late night snack binges to keep myself motivated. Let’s talk about healthy food instead; foods you can make quickly between writing term papers, cramming for that next exam, and stressing about everything you have to get done between now and then.

The recipe I’m featured today is probably one of the easiest ever. Soup is one of my favorite things to make because all you need is a small saucepan, a stove of some kind (or sometimes even just a microwave…more on that below), and your favorite ingredients, which can be pretty much anything. Soups are my solution the day after I eat too much – you know, those nights where you write a term paper in five hours and eat an entire pizza in 5 minutes. Soups, especially homemade soups, are light, healthy, and delicious.

Garbanzo beans are my favorite ingredient to use in soups. They are cheap source of protein, fiber, and iron. That’s why I picked a recipe with them today. With all the late night studying we’re doing lately, we need some extra nutrients.

Tomato and Garbanzo Bean Soup 

You will need…

1 can of garbanzo beans, rinsed
1 can of tomato sauce
1 can of diced tomatoes
1 teaspoon of pepper
1/4 teaspoon of red pepper flakes
1 teaspoon of garlic powder
1 teaspoon of paprika
1 teaspoon of onion powder
1 teaspoon of dried basil
1-2 tablespoons of parmesan cheese

(You can also toss in any other veggies you like. That’s the beauty of soup; you can do whatever you want with it!)

How to make it…

In a small saucepan over low to medium heat, combine garbanzo beans, tomato sauce, and diced tomatoes. If it’s a little thick, add water. Stir as the soup heats up and then add spices. Let simmer for 5-10 minutes and serve, adding parmesan cheese on top.

Note: This recipe can also be made in the microwave, as long as you use a microwave safe bowl! Just combine everything and microwave for a few minutes until warm and the flavors are combined.

Still hungs? We got your….belly? Get more easy, college-friendly recipes here.

Peanut butter. Who doesn’t love to eat it on a spoon in front of the TV the stuff? Ever since we were little kids we ate peanut butter cookies, peanut butter and jelly sandwiches, and if your mom really loved you, those peanut butter crackers that came in the plastic wrappers.

Peanut butter is one of the cheapest, healthiest foods out there. But by healthiest, I don’t mean low-calorie. Peanut butter is a great source of protein, vitamin E, niacin, folate, and manganese. The downside is that it is primarily fat (it isn’t called “butter” for nothing), so a tablespoon usually equals about a 100 calories, which is an awful lot. The secret is moderation.

For this week’s recipe, I decided to feature something very different and cool: peanut butter noodles. Asian inspired, totally tasty, and dorm friendly, it is a healthy, exciting snack you can whip up while cramming for that big exam the next morning. Ready to give something new a shot? Let’s go!

You’ll need:

- 2 tablespoons of peanut butter
- Your favorite spices. I like lots of pepper, roasted red pepper flakes, paprika, and some chives (easy to store in your dorm fridge, I promise), about a teaspoon each of whatever you choose.
- 1 tablespoon of soy sauce
- 1-2 cups of cooked noodles (spaghetti noodles, egg noodles, chow mein noodles, etc.)
- About 1 cup of chicken or turkey, chopped up

How to make it:

1. Cook your noodles. Most noodles can actually be cooked in a microwave (make sure they’re in a microwave safe bowl!), but if you have access to a stove top, go for it.

2. In a smaller microwave safe bowl, combine peanut butter, soy sauce, and your favorite spices. Microwave until the peanut butter is melty. Pour on top of the noodles and stir.

3. Chop up some pre-cooked chicken or turkey (available in the deli meats section of supermarkets) and add to the noodles.

4. Enjoy your easy, tasty, cheap, protein-packed dish!

The Chocolate Cherry Bomb Shake

Created by Kristen of Kristen’s Raw, this vegan delight is PACKED with 35 grams of protein! Sayonara, steak; this shake takes the cake!

Ingredients

1 cup water
1 banana, chopped
1 cup frozen cherries
1/4 cup hemp protein powder
2 tablespoons hemp seeds
2 tablespoons raw chocolate powder
splash vanilla extract

Instructions
Simply add all ingredients to a blender and blend till smooth!

Frozen Banana Bites

When the mercury skyrockets, so does the human desire to shove one’s head in the freezer. But to make your trip worthwhile, why not whip up a few of these frozen treats? (Just try keeping yourself from wolfing down all of them at once!)  Thanks, Bon Appetit!

Ingredients

3 ripe bananas, peeled, cut into bite size slices
2 cups bittersweet chocolate chips
2 tablespoons canola oil
Assorted toppings for coating bananas (such as crushed chocolate sandwich cookies, toffee bits, chopped Butterfinger candy bars, chopped salted peanuts, or toasted shredded coconut)

Instructions

1. Stir chocolate and oil in small saucepan over low heat just until smooth. Let stand 15 minutes to cool.
2. Place each topping in separate dish. Line baking sheet with foil. Arrange banana slices on foil. Using fingers, dip 1 banana slice in chocolate, coating completely. Shake off excess chocolate. Drop dipped banana in 1 topping. Using clean hand, sprinkle more topping over banana to coat; transfer to foil-lined sheet.
3. Repeat with remaining bananas, chocolate, and toppings. Freeze until firm, about 3 hours, then serve.

Pantry Gazpacho

This traditional Spanish soup is usually served cold–perfect to get your dose of veggies without breaking a sweat! And true to it’s name, the Pantry Gazpacho recipe is made from non-perishables easily found in many kitchens. What’s not to love?

Ingredients

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Well, we’ve changed up the syllabus for Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

This Week’s Ingredient: Sugar Snap Peas

It’s well known that a surefire way to rev your metabolism and curb hunger is to have a healthy snack on hand for a quick nibble between meals. But have you ever noticed that most of the go-to snacks (raisins, granola bars, apples) we pack to stabilize blood sugar are really just…sugar? Although many of these items are perfectly healthy and have naturally-occurring (rather than added) sugars, there is such a thing as too much of a good thing. So if you’ve been looking for a tasty, portable snack that won’t give you a sugar crash, look for a different kind of sugar: sugar snap peas!

For a one cup serving size, these little babies (a hybrid between the green and snow pea) weigh in at just 41 calories, packed with riboflavin and dietary fiber. And while most of their calories do, in fact, come from natural sugars, consider that a single serving contains but 4 grams, while just one small box of raisins contains a whopping 25 grams.

Easy Snacks

1. Toss a handful in a sandwich bag with some sea salt and/or some parmesan cheese.
2. Serve with hummus and carrot sticks as a side.
3. Serve with cold pasta as a light and summery meal or warm with a little olive oil, basil, and chicken for a complete dinner.

The Recipe: Creamy Corn with Sugar Snap Peas

This recipe from Epicurious is foolproof and a great way to work more veggies into your day. The original instructions call for fresh ingredients, but they’re modified here with the college gal (or busy summer intern) in mind.

Ingredients

3 box fresh or frozen sugar snap peas
2 boxes frozen corn
1 cup heavy cream
2 bunches scallions (white and pale green parts only), thinly sliced
1 tablespoon kosher salt
1 tablespoon black pepper

Instructions:

1. Heat the frozen corn and sugar snap peas, respectively, according to instructions on the box. Tip: try adding the ingredients to a bowl along with ½ tablespoon kosher salt each before placing in the microwave. If boiling, add the salt to the water before placing the vegetables in to cook.
2. Drain the corn and sugar snap peas and pat dry.
3. In a separate pot, boil the heavy cream and scallions on high heat until slightly thickened, for about 2 minutes. Add the rest of the ingredients, including the corn and snap peas, tossing and stirring until they are cooked through (about another 2 minutes). Serve and enjoy!

This week’s ingredient: Blueberries!

Not only are blueberries in season, but they are an inexpensive and low-calorie (84 calories per cup!) snack. They’re loaded with elleagic acid, which prevents cell damage, as well as vitamins C and E, manganese, and both soluble and insoluble fiber. Still, be sure to wash them before eating, because they are among the foods upon which pesticides are most frequently found.

Easy Meal Ideas

1. Toss with a salad, oatmeal, or yogurt for a sweet boost to mealtime standards.
2. Serve with cool-whip or other crème for a refreshing dessert (hold me back…!)
3. Did you know many health stores sell dried blueberries? If you’re tired of raisins or thought craisins too sugary-sweet, these babies might be the perfect portable snack.

The Recipe: Blueberry Tiramisu

There’s no dessert quite like tiramisu. It’s not quite cake, it’s lighter than pudding, fluffier than cream pie, and definitely hits the sweet spot. Here’s a twist on an old Italian favorite, modified from a Kaboose recipe to include blueberries and the lighter Neufchatel cheese (available at Trader Joe’s and Whole Foods, baby). Best part? No steamy baking required!

Ingredients

3 cups blueberries
1 pound Neufchatel cheese
1-1/2 cups heavy cream
2/3 cup sugar
1/2 teaspoon almond extract
40 lady fingers
2 cups hot water
3 tablespoons instant espresso powder
2 teaspoons unsweetened cocoa

Instructions

·  Puree the blueberries (make sure to remove stems first, if any). In a large bowl stir puree into the cheese and set aside. In a clean bowl, beat the heavy cream, sugar and almond extract until soft peaks form. Stir one-third of the whipped cream into Neufchatel mixture. In two more additions, fold the remaining whipped cream into Neufchatel mixture.

·  Line the bottom of a baking  pan with half the ladyfingers. Stir 2 cups of hot water into espresso powder and cocoa until smooth. Brush half the espresso mixture onto the lady fingers.

·  Spread half the Neufchatel mixture over the ladyfingers. Repeat layering with the remaining lady fingers, coffee and Neufchatel mixtures.

·  Chill for at least 4 hours.  Top with fresh blueberries. Serves 24.

This Week’s Ingredient: Salsa!

Remember that episode of Seinfeld where George and Jerry are sitting in the coffee shop talking about salsa, because Jerry thinks its popularity is due to the fact that “people like to say ‘salsaaa’”? Well, not only is it fun to say, but salsa is one of the more nutritious condiments around. It is very low in calories, with virtually no fat, and contains a wealth of nutrients like vitamins A, E, C and K, potassium, copper, and manganese.

However, certain brands can contain high levels of sodium, so be sure to check packaging labels to verify that you’re not consuming more than the daily recommended intake (2,3000 mg for a healthy adult). High sodium in the American diet has recently come under attack by various health and governmental bodies,  so make sure you’re enjoying savory snacks (like the one below) in moderation!

Easy Meals

1. Add salsa and kale to your omelette for a spicy Southwestern kick.
2. Combine with brown rice and black beans (drained before cooking to remove excess sodium!) for a healthy, cheap, and easy meal.
3. Serve with carrots, celery, peppers and asparagus for an afternoon snack.

The Recipe: ULTIMATE Nacho Dip!

In honor of Memorial Day tomorrow, many of us will be taking to parks, beaches, or family gatherings to mark the unofficial start of summer. Whether you’re hosting or visiting a Memorial Day celebration, I promise if you make my mother’s nacho dip you will be the hit of the party. So take thirty minutes, whip this baby up, and get ready to receive a lot of compliments!

Ingredients:

1 large container whipped cream cheese
1 16 oz. jar hot and thick salsa
1 lb. ground beef (try for 95% lean!)
1 1.25 oz packet Old El Paso taco seasoning
1 8oz bag of shredded taco cheese
Dice black olives (optional)

Directions:

1. Put the ground beef in an ungreased skillet on medium heat, stirring until it is thoroughly browned. Then strain the grease out of the pan, and return the beef to the skillet.
2. Add taco seasoning and water (according to the packet’s directions–usually 2/3 cup) to the beef and stir through, then turn off heat.
3. In a wide Pyrex or pie dish, coat the bottom with the cream cheese. After the beef has cooled, spread it evenly atop the cream cheese.
4. Add the salsa and then the shredded cheese atop the beef, so there are four distinct layers. Garnish with black olives and serve with tortilla chips or jicama for a healthier (yet equally crispy) option.

This Week’s Ingredient: Bananas!

Gwen Stefani wasn’t kidding when she said her sh*t was bananas (B-A-N-A-N-A-S). What better food to give props to than these sweet yellow babies? In all honesty, if I had to pick exactly one food item to live on for the rest of my life, it would definitely be bananas. Why? At just 100 calories (per medium Cavendish banana, the bright yellow kind most commonly sold in American grocery stores), the banana is an excellent source of vitamin B6, potassium, fiber, and manganese. It is sweet, creamy, filling, easy to digest, and soothes stomach upset. Protease inhibitors in the banana reduce bacteria in the stomach while its natural composition activates the production of cells that line the stomach to protect it from painful acids.  Next time you’ve got a hangover, try a banana or two for breakfast and tell me if your stomach doesn’t feel ten times better!

Easy Meals

1. Bananas + peanut butter = unstoppable. Spread on a rice cake, add to your oatmeal, mix into your yogurt, but I bet you can’t stop with one serving.
2. Slice a banana, apple, strawberries, and melon and serve with melted chocolate for a sweet summer snack.
3. Add a banana, 1/2 cup oatmeal, 1 cup skim milk, and a handful of chocolate chips to a blender to whip up a cool smoothie.

The Recipe: Flourless Banana Blondies

I was inspired to create this recipe after reading about the Paleo Diet which emphasizes eating whole fruits, vegetables, nuts, eggs, and lean meats. The preparation is quick, the baking is foolproof, and the result is delicious and healthy!

Ingredients

Five bananas, peeled
Two eggs
1 cup applesauce
1 tbsp cinammon
3/4 cup organic dairy-free dark chocolate chips*
2 tbsp peanut or almond butter
3 cups diced walnuts and pecans
1/2 cup unsweetened shredded coconut

*You can use regular chocolate chips if you aren’t worried about sticking to the Paleo guidelines.

Directions

1. Preheat the oven to 350. Add the bananas and peanut butter to a large mixing bowl and mash really well. 2. Add the applesauce, eggs, and cinammon and continue to mix well until all are blended and smooth.
3. Add the chocolate chips and stir into the mix.
4. Grease an 8×8″ baking dish (or whatever you might use for brownies). If you’re looking to stick to Paleo rules, use coconut oil.
5. Spread the mix evenly into the dish, then top with the nuts and coconut.
6. Place in the oven and bake for 30 minutes. Enjoy!

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Well, we’ve changed up the syllabus for Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

This Week’s Ingredient: Pineapple!

This tropical fruit is currently in season and has an impressive nutrient and health-benefits resume:

* One cup contains more than 125% of your daily value of manganese, a nutrient that keeps bones healthy and maintains blood-sugar levels.
* One cup contains more than 40% of your daily value of vitamin C.
* Pineapple is even more useful than carrots in preventing macular degeneration, a disease which causes loss of vision.

Easy Meals

1. Chop it up and add it to Greek yogurt for a sweet-and-sour combo.
2. Drizzle some pineapple slices in maple syrup, place on an aluminum foil-lined broiler pan for 5 mins (or until brown) and serve as a delicious dessert.

The Recipe: Pineapple Chicken

My father is, for better or for worse, your stereotypical Italian-American male when it comes to food. He loves veal, sausage, fish, cheese, butter, and is extremely critical of each meal’s preparation. If food isn’t prepared well, or is poor quality, he’ll make it known. Loudly. So the first time I ever made a meal for him, I knew I had to pull out all the stops, or risk soul-crushing rejection. I didn’t want to attempt one of his favorite dishes and miss the mark, so I steered away from the Italian standards and chose this pineapple chicken dish. When Dad told me it was “the most tender chicken” he’d had in a long time, I was more proud of myself than the day I got into college.

Pineapple Chicken [adapted]

1 can (8 ounces) crushed pineapple with juice
2 oz Gravy Master
1 tablespoon mustard
1/4 cup wine vinegar
1/4 cup water
2 tsp extra virgin olive oil
1 red bell pepper, diced
4 chicken breasts

1. Stir pineapple, Gravy Master, mustard, vinegar and water, and simmer 5 minutes in a small saucepan, stirring frequently. Remove from heat.
2. Coat a large skillet with the EVOO (what up, Rachel Ray?), turn up to medium heat with a small diced pineapple piece. (This is an old trick to know when the pan is hot enough to cook!) When it sizzles, add the chicken breasts, turning occasionally, until the outsides are white.
3. Drizzle the pineapple mixture over the chicken gradually, turning occasionally, until cooked through (about 15 mins).
4. Garnish with the diced pepper, serve with fresh salad and brown rice.

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Starting today, we’ll be changing things up in Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

The Ingredient: Greek Yogurt

Every health-conscious girl knows yogurt builds stronger bones and is a good source of protein. But did you know that not all yogurts are created equal? Check out the nutrition label on the cups in your fridge–many “light” and fat-free yogurt brands substitute extra sugar and preservatives for fat. For a leaner, creamier, alternative, try Greek yogurt. It packs a giant protein punch (usually 14g or more, almost a third of your daily value!) and boasts more digestive system-cleansing active cultures than regular yogurt. Plus, it comes in guilt-free, fat-free varieties (with none of the added sugar!), and because it doesn’t separate, it’s great for baking or cooking.

Easy Meals

1. Plain, with sliced banana, strawberries, and/or blueberries. (Seriously, it’s so filling, I eat it every day for breakfast!)
2. Mix 2oz with 1/2 cup granola or oatmeal, a touch of cinnamon, and some maple syrup. Let sit overnight in the fridge or enjoy immediately. (Bonus: add pumpkin puree for added flavor).
3. Toss some M&Ms or chocolate chips with peanuts in a cup for a healthy dessert.

The Recipe: Fettuccine Alfredo

When I saw a recipe for a so-called healthy alternative to everyone’s favorite artery-clogging Italian staple, I knew I had to try it for myself to pig out on carbs and cheese see if the claim was as delicious as it was nutritious. I’m pleased to report that it satisfies my taste buds as much as it does my conscience.  Most Alfredo sauces are laden with heavy cream, milk, and butter, but this one substitutes Greek yogurt for most of the saturated fatty original ingredients.

The original recipe, by reality-show star Rocco DiSpirito, can be found at Runner’s World, though here is my adaptation:

8 ounces whole-wheat fettuccine (or quinoa fettuccine, to go gluten-free)
1 tablespoon butter
2 teaspoons cornstarch
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup Greek yogurt
Salt, pepper, basil to taste

1. Cook fettuccine according to box instructions. While pasta cooks, melt butter in a large nonstick saute pan over medium heat.
2. Whisk chicken broth and corn starch in a small bowl until smooth. Pour into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
3. Whisk in the cheese until melted. After removing the pan from heat, whisk in yogurt until smooth.
4. Toss fettuccine with the Alfredo sauce and season with salt, pepper, and basil. Serves four.

NUTRITION CONTENT (per serving)
Calories: 386
Carbs: 47g
Protein: 18g
Fat: 10g

Warning: Insanely Addictive.

The edges are crispy and savory while the insides are soft and piping hot. They’re so much better than the fries you buy at the concession stand or a fast food restaurant, because they’re actually made from potatoes. They’re easy to make and even easier to devour. Just writing this makes me want to whip up a batch and chow down. In my bed. While watching an ANTM marathon.

You can use regular or sweet potatoes for this recipe, or even mix them up in the same batch, which I do here. These fries are already healthy (and totally natural!), but you could make them have a lower glycemic index than starchy russets by choosing waxy potatoes, such as new potatoes or red potatoes. Really, this is the perfect college recipe – healthy, easy, tasty – so memorize it. It will get you through the rest of your college career, I guarantee it.

Ingredients:
1 pound waxy potatoes, such as red potatoes
1 pound sweet potatoes, cut in half crosswise
3 tablespoons extra virgin olive oil
Pinch of salt (coarse sea salt works best)
Paprika and cayenne pepper
Baking pan lined with aluminum foil

Potato Time:
1. Preheat the oven to 500 degrees. Yes, 500.

2. Cut the potatoes into wedges that are about 1/4 inch thick at the thickest point. The shape doesn’t matter, so don’t worry if everything comes out a little lopsided.

3. Place wedges in a large bowl, and toss with the olive oil, salt, paprika and cayenne pepper to taste. (Or throw in your own spices. Garlic salt works well, too!)

3. Spread the potato wedges on the pan in an even layer. Put them in the oven, and roast 20 minutes or until tender.

4. Remove the pan from the oven, and loosen the potatoes from the foil using a spatula. Return to the oven and cook for another five minutes.

5. Serve at once, seasoned with more salt, pepper, or ketchup if desired.

Note: These are best served right away (and good luck trying not to house them all immediately), but can hold in a warm oven for about 30 minutes.