I’m sure a few of you saw the title of this post and immediately blanched at “brussel sprouts.” And maybe again that time. But brussels sprouts are not as bad as you might think. They don’t have to be boiled or cooked until they are soft and mushy. Really, they don’t. They can be delicious, I promise.

You might also be wondering why I’m using this recipe for Christmas. The reason is because, after Christmas, we’re all gonna to start doing that New Year’s Resolution thing. And one of yours might be to eat a little healthier. And really, what’s healthier than tiny little cabbages? Not much. They are packed with vitamins K and C (help prevent those winter colds!), as well dietary fiber. They’re also great with a variety of comfort foods – grilled salmon, mac and cheese…everything really.

Brussesl Sprouts

You’ll need… 

- about 1/2 bag of brussels sprouts

- 2-3 tablespoons of balsamic vinegar

- about 1 teaspoon of minced garlic

- about 1 teaspoon of olive oil

How to make it…

In a medium sized frying pan, warm olive oil and add garlic to cook for just a minute. During this time, slice your brussels sprouts in half. Some people peel off the first layer of leaves, but if you buy pre-washed, bagged brussels sprouts, this isn’t necessary. When the garlic is starting to brown, add your brussels sprouts. (You might need to add a touch more oil, just so they have something to help them cook.)

Saute the brussels sprouts until they start to brown and look slightly crispy. Add your balsamic vinegar and keep cooking for a few more minutes, to allow the vinegar to caramelize onto the sprouts. I like to flip them all cut-side down at this point so that side gets nice and golden. Remove from the heat and service!

Note: this recipe serves about 3-4 people. You can of course cook enough for just one person!

Mmm. Lasagne. Now, if only you could make a smaller batch…that was healthy…

Oh wait, you can!

My love affair with lasagne didn’t start off so sweet. I used to hate it, mostly because I only ever saw it in a school cafeteria setting. It was disgusting and old looking. Not appetizing to the average 8-year-old. As I got older, though, I learned to make it for myself and, unfortunately, I learned to make it in the time consuming fashion. I chalked it up as one of those dishes I would make for special times, when I had the right amount of time and patience.

Fast forward to last week and I decided to switch things up. If I could make myself a tiny pan of lasagne that wasn’t quite so…heavy…I could make it just as quickly as spaghetti or microwaving a Lean Cuisine.

I started with my favorites: chicken and spinach. As I’ve mentioned countless times before, spinach is a super food and eating more of it will only benefit you. Also, it’s almost entirely flavorless and if you wilt it into soups and sauces, you won’t even know it’s there. It’s basically the best leafy green veg on the planet. Chicken is one of the healthier proteins out there – you get animal protein without a ton of fat and cholesterol. Plus, chicken is pretty cheap. This recipe definitely won’t break the bank…or your diet.

Alfredo Lasagne

You’ll need…

• 1 chicken breast, cut into 1/2-inch cubes (you can also use leftover chicken or turkey)
• about 1/4 tub of Philadelphia cooking cream, in the Parmesan or garlic herb flavor
• about 1/4 package of spinach, chopped
• about 1/4 onion, diced
• 2 large carrots, peeled and chopped into small pieces
• 4 lasagne sheets
• about 1/4 cup of shredded smoked mozzarella cheese

How to make it…

Prepare a small baking dish (I use a small loaf pan!) by spraying it with nonstick cooking spray. Preheat the oven to 400 degrees. Fill a pot with water and bring to a boil. Add noodles. When they are flexible, remove from water and place on a plate for later. Set aside.

In a frying pan, spray a bit of nonstick cooking spray. Cook the chicken, onions and carrots until cooked through, or slightly brown and tender. Add spinach and allow to wilt down – this will only take a few seconds. Add a few dollops of cooking cream until you have the desired thickness (I prefer a thicker sauce). Grab your backing dish and spoon a tiny amount of the sauce into the bottom. Top with two noodles (or enough noodles to cover the bottom of the dish, sometimes I have to tear one in half). Top the noodles with half the sauce. Cover with more noodles, then add the rest of the sauce. Top with mozzarella cheese.

Place in the over and bake for about 10-15 minutes until set and the cheese on top is melted and yummy looking. I usually place a cookie sheet underneath it, in case it boils over.

Note: this recipe serves 1 very hungry person or 2 hungry people! 

Watermelon and pineapple are two of my favorite summer fruits. And guess what? They’re delicious together. And they’re delicious grilled, either outside on your dad’s charcoal grill or inside in a skillet.

And, obviously, they’re super good for you! Watermelon is high in antioxidants, as well as lycopene and vitamins C and A. Pineapple is an anti-inflammatory and it can also provide a boost to your digestive and immune systems. Pineapple is also a great fruit for the summer because it can help protect your eyes against macular degeneration, which is caused by sun exposure.

I picked this recipe because… I love to grill things. It’s a great way to spice up pretty much anything. And grilling is an inherently social activity. Plus, you can make it for cookouts and say, “Look guys, you don’t have to eat an entire week’s worth of calories today!”

Grilled Watermelon and Pineapple Salad

You will need…

About 1/2 of a pineapple, cut into slices
About 1/4 of a watermelon, cut into slices
Two limes
1 teaspoon of honey
About 1 teaspoon of thyme

How to make it….

Grill the pineapple and watermelon on a grill pan indoors, or on a grill outside, for about 3-4 minutes on each side. Remove from heat and allow to cool slightly. Cube the slices into bite size pieces. In a small bowl, juice the two limes. Combine with honey and thyme and drizzle over fruit. Toss and serve!

Stomach still growling? We got your….belly? Get more easy, college-friendly recipes here.

You’re probably acquainted with the certain level of poverty that comes with being a student—let’s face it, as collegians, we’re not exactly whipping up filet mignon each night. The rice and beans diet is a rite of passage among us (which, I might add, I actually enjoy a lot).

And you might also be familiar with the it’s-fall-and-its-not-actually-very-cold-but-my-landlord-hasn’t-turned-on-my-heat-yet-so-it-seems-FREEZING charade, too. Which is why I found myself craving something rich and hearty this week, something low-cost but high-comfort. Since I’m also too cheap to buy a Snuggie (hi, Ma! My birthday is just around the corner!), chili is the only thing I can count on to warm me up from the inside out.

This week’s ingredient: Beef!

Cardiologists and calorie-counting health writers alike may seem to put the taboo on red meat, but when eaten in moderation it has enormous health benefits. Women especially need to be conscious of getting enough iron, which is plentiful in beef, and naturally you’ll be getting a protein punch with each serving (rule of thumb: no bigger than your fist). Look for lean beef—I like 97%–to make sure you’re getting more nutrients than fat.

Also, if you’re uneasy about cooking red meat, ground beef is a great way to start. The fat content in even the leanest cuts provides sufficient grease to avoid sticking to the pan when sautéed. So just plop it in the skillet, turn the heat to medium-high, and cook until browned all the way through.

The Recipe: Five-Alarm Chili
I adapedt a recipe from my mother that is similar to this one found online.

Ingredients

3 lbs. ground beef
1 (15 ounce) can tomato sauce
1 cup water
1 teaspoon red pepper flakes
3 Tablespoons chili powder
1 Tablespoon oregano
2 onions, coarsely chopped
1 teaspoon cumin
1 teaspoon minced garlic
1 teaspoon salt
1 teaspoon cayenne pepper
1 teaspoon paprika
3 red peppers, chopped
2 sliced jalapeno peppers
1 teaspoon black pepper
2 heaping teaspoons flour (or corn starch)
Shredded cheddar cheese to taste

Instructions

1. Per directions above, brown the ground beef in a skillet over medium heat; drain off the fat. It helps to break apart the beef with your hands before cooking (then wash those paws), and stirring with a wooden spoon.

2. In a large pot, combine the beef plus all the remaining ingredients except the cheese, and bring to a simmer over low heat.

3. Cook, stirring every 15 minutes, for 2 to 3 hours, or alternatively use a crock-pot for 4-6. Serve and garnish with shredded cheddar cheese.

P.S. For all you veggies out there, we’ve got a version for you too!

See what else Sara got on the burner (or in the oven/micro).

There are few culinary pleasures to match the first crunchy, buttery bite of a fresh ear of corn off the cob.  And with each rich mouthful, you’re taking in healthy doses of folate (to ward off heart disease, colon cancer and to prevent birth defects in the fetuses of pregnant women), thiamin (for better memory), and pantothenic acid (which eases energy production under stress).  So check out these three painfully simple recipes to shake up your serving of corn, with one each to satisfy any sweet, savory, or spicy craving you have!

Sweet: Rachael Ray’s Kettle Corn

Don’t settle for the overly-processed easy-pop bags when you can make your own without a hassle!

Ingredients

1/4 cup vegetable oil
1/2 cup popcorn kernels
1/4 cup sugar
1 teaspoon coarse salt

Instructions

1. In a large pot with a tight-fitting lid, heat the oil over medium-high heat. Add the popcorn.
2. When the oils sizzles, sprinkle the sugar over the kernels. Cover and shake the pan until the popping slows down, about 3 minutes.
3. Remove from the heat and toss with the salt.

Spicy: Fire-Hot Corn on the Cob

Modified from this Ezra Pound Cake recipe, this corn on the cob will pair well with a tall, icy glass of lemonade. And trust me, you’ll need it!

Ingredients

6 ears corn, husked
1 teaspoon chili powder
1/2 teaspoon salt
1/8  teaspoon freshly ground black pepper
Cooking spray
1/4 cup crema Mexicana (can be replaced with low-fat or regular sour cream)
6  lime wedges
Crushed red pepper, to taste

Instructions

1. Preheat grill to medium-high.

2. In a small bowl, combine chili powder, salt and pepper.

3. Place corn on a grill rack coated with cooking spray; cook 12 minutes or until corn is lightly browned, turning frequently. Place corn on a platter; drizzle with crema. Sprinkle with chili powder mixture and crushed red pepper. Spritz with lime juice.

Oven Directions: If you need to roast the corn in the oven, preheat the oven to 350 degrees F, and place the corn (in its husks) on the middle rack for about 30 minutes

Savory: Roasted Corn & Black Bean Salad

Concocted by my homeboy Mark Bittman, this salad is good enough to be a main course! I added sea salt for an extra kick.

Ingredients

2 tablespoons corn oil
4 to 6 ears corn, stripped of their kernels (or 1 cup frozen)
1 small red onion, chopped
1/2 red bell pepper,  chopped
1 teaspoon mild chile powder, like ancho
Salt and freshly ground black pepper
1 cup black beans (canned are fine)
Juice of 2 limes
1/2 cup chopped fresh cilantro leaves, more or less
1/2 tablespoon sea salt

Instructions

1. Put the oil in a large skillet  and turn the heat to high. When the oil is very hot but not yet smoking, toss in the corn. Let it sit for a minute or so, then stir or shake the pan; brown the corn a bit, 5 minutes or less, then turn off the heat and stir in the onion, pepper, chile powder, salt, and pepper.

2. Cool for a few minutes, then toss with the remaining ingredients. Taste, adjust the seasoning, and serve hot, warm, or at room temperature.

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!). 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

It’s simple: French fries are good but baked sweet potato fries are better! In every way, I might add. They satisfy junk food cravings without the grease and trans fat. And you can rest easy knowing they will be good to your shrinking Coach wallet at less than a dollar an order.

Plus they’re so. damn. good. I swear, I’m so addicted to these things I thought they had crack in them until I made them myself. Turns out, it’s just sweet potato goodness. And a bit of salt.

Stuff you need:

Sweet potatoes
Olive Oil
Salt & Pepper

Let the salivating begin:

1. Pre-heat the oven to 375 degrees.

2. Scrub the potatoes clean.

3. Cut the potatoes. As you chop away like a veritable Martha Stewart, think about how good your fries are going to taste. I know, I know. These potatoes are like freaking carrots – I never expected them to be so hard either. But try to make them all the same size and thickness so they’ll cook the same. Also, the smaller you cut them, the less baking time you’ll need, which translates to less time you’ll have to wait before you can eat the deliciousness that will be your sweet potato fries. Oh, and leave the skin on – it has valuable nutrients and gives the fries texture. Your call though, obvi.

4. Throw the sweet potatoes in a baking pan and drizzle olive oil over them (you don’t need a ton, just enough to lightly coat the pieces). Season with salt and pepper as desired.

5. Mix so they are evenly coated.

6. Pop your potatoes in the oven, set the timer for about 20 minutes, and go check your e-mail or something. Don’t be alarmed if you hear funky sounds coming from the oven. From my experience, a slight hissing sound is normal. Go in there and flip those puppies over halfway through. Resume e-mailing.

7. After the timer goes off, grab a fork and poke one of your fries. If your fork sticks in the potato, give it a few more minutes. I know it’s hard to wait, especially considering how good they smell, but do it! They taste the best slightly browned.

Enjoy by themselves or with ketchup, but definitely enjoy them by yourself, unless you feel like sharing. With everyone. And getting none for you.

Oatmeal is the perfect breakfast to warm you on a cold winter morning, or to keep you full and alive in a long, boring lecture until lunch. It’s tasty, healthy and super versatile, meaning it’s pretty much the perfect college meal.

So how do you make it well? It’s simple.

First, you need to get yourself some rolled oats. Not the quick-cooking kind – the regular kind. The only other staples you’ll need are milk (any kind, even soy is OK) and salt. And we all have that stuff lying around, right? Once you’ve got that down, then you can lay out your own personal oatmeal sundae bar: nuts, dried fruit, cream, sugar, honey, fresh berries, yogurt, chocolate chips, etc.

So here’s how you make your oatmeal:

1. In a small saucepan, put 1 cup of milk (or 1/2 cup water and 1/2 cup milk) and a sprinkle of salt. Set the saucepan on medium-high heat.
2. When the milk starts to bubble up and simmer, pour in 1/2 cup rolled oats. Reduce the heat to low.
3. Cook at a simmer for about 10 minutes, stirring every so often so the oatmeal doesn’t stick to the bottom of the pot.
4. When the oatmeal is the consistency you like, scoop it out and serve it!

Some of my personal favorite oatmeal combos:

• A teaspoon of honey, a few drizzles of heavy cream, and a fresh peace sliced up on top.
• Brown sugar and berries: blueberries, strawberries, raspberries, blackberries, whatever.
• Vanilla yogurt and sliced almonds with honey.
• Wheat germ with mashed banana and a few chocolate chips.
• Some chai tea or chai spices right in the bowl with cream, sugar, and raisins.

Any other great combos out there? Share ‘em here!

I love to have a big, hunka meat right in my face, teasing and seducing me.

I’m talking about dinner, you dirty birdies!

My fave plate of anti-vegetarianism is without a doubt the beloved meatloaf. But that’s one meal that can easily turn bland and pack in the saturated fat like Brit Brit on a junk food binge. Luckily, I came across an amazing recipe that’s gonna knock your flip flops off (if you still have them on; damn you, end of summer weather!).

This ain’t yo mama’s dry, crumbly meatloaf with mysteriously colored ingredients! Not only is this recipe simple and healthy (if you’re trying to maintain that bangin’ bikini bod), you can dress it up with your favorite flavors. In this recipe from Hungry Girl, we take taco night to the next level…the meatloaf level!

Ingredients:
1 pound raw extra-lean ground turkey
2 slices fat-free cheddar cheese
1/2 cup shredded fat-free cheddar cheese
1/2 cup canned sweet corn kernels
1/4 cup chopped green bell peppers
1/4 cup chopped onion
1/2 cup salsa
1/2 packet of taco seasoning mix (I use the entire packet…kicks it up a notch)

Instructions:

1. Preheat oven to 375 degrees.

2. Cook peppers and onions for 3 minutes over medium heat in a nonstick pan sprayed with Pam.

3. In a large bowl, combine onions and peppers with turkey, corn, and seasoning mix.

4. Spread half the mixture evenly into the bottom of a loaf pan (about 9″ by 5″) sprayed with Pam.

5. Layer the two slices of fat-free cheese on top of the mixture. Evenly top with the remaining meat mixture and pour the salsa over the top of the loaf (by now you should be craving a strawberry margarita).

6. Bake in the oven for 30 minutes. Top loaf with shredded cheese and return to the oven for another 15 minutes (or until the gooey goodness has melted).

Now that your taco meatloaf is ready to feed you and 5 friends, whip up your favorite margarita and turn up the Ricky Martin playlist on your Ipod (What? You don’t have one too?). Livin’ La Vida Loca!