COLLEGE
COOKBOOK Dorm-friendly recipes from
Dorm Friendly Appliances:
Microwave, hot plate, crockpot, rice cooker, panini press, George Foreman grill, quesadilla maker, blender. Some of these items may not be approved by your college; check your dorm handbook for a list of approved appliances.
Other Items for your Dorm Kitchen:
Cutting board, measuring spoons/cups, 1 sharp knife, mixing bowl.
Free of:
2
added hormones
artificial sweeteners
antibiotics
artificial preservatives
artificial fats and trans-fats
bleached or bromated flour
high fructose corn syrup
artificial colors or flavors
Power Oatmeal ½ cup dried oatmeal ½ cup milk ½ cup water Your choice of toppings: fruit, nuts, almonds, chocolate, cinnamon, or honey Directions: In a microwave safe bowl, heat dried oatmeal, water, and milk for 2 minutes. Stir, add your toppings, and enjoy! *Money Saving Tip: Check out Earth Fare’s bulk department for dried oatmeal, nuts, dried fruit, and other great toppings for your oatmeal!
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Grab on the Go! Yogurt Parfait Jars ½ cup dried oatmeal ½ cup milk 1 tbsp chia seeds 1 tbsp Earth Fare maple syrup ¼ teaspoon vanilla extract Your choice of toppings: fresh fruit or raw nuts Directions: Scoop oatmeal into ½ pint mason jars; add ½ cup milk, 1 tbsp chia seeds, 1 tbsp maple syrup and ¼ tsp vanilla to each jar. Stir contents of each jar; cover and refrigerate overnight. Top each jar with your favorite topping!
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Quiche in a Mug 1 tsp butter 1 egg 1 ½ tbsp whole milk Pinch of salt & pepper 2 tbsp grated cheddar 1 slice of bread, torn into small pieces Fillings of your choice: cherry tomatoes, green onions, handful of spinach, Directions: Melt butter in mug. Whisk egg in mug, and then add milk, cheese, salt & pepper, and fillings. Add bread to the top until covered. Using a fork, push the bread down so it is coated in egg. Heat in the microwave for 1-2 minutes. Cooking times may vary.
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Perfect Pancakes ¼ cup oat flour 1 tbsp peanut butter ¼ tsp each of baking soda, sea salt, and cinnamon ¼ cup Greek yogurt ¼ cup any kind of milk ½-1 tsp sweetener of choice (syrup or stevia) Your favorite toppings: fruit, maple syrup, granola, chocolate chips, or peanut butter Directions: Combine all ingredients in a small bowl except for the toppings. Mix until well combined and no clumps remain. Pour in a greased deep dish microwave-safe bowl. Heat in the microwave for 1 ½ -2 minutes, top with desired toppings and enjoy!
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Fresh Fruit Smoothie 1 cup plain yogurt 1 medium banana 1 cup berries Directions: Place all ingredients in blender. Cover and blend on high for 30 seconds. *Bonus: Add 1 scoop protein powder! You can find a variety of whey and plant-based powders in the wellness department at Earth Fare!
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Peanut Butter Protein Smoothie 1 scoop Earth Fare Vanilla Whey Protein Powder 1 frozen banana 1 tbsp peanut butter 1 cup any kind of milk Directions: Place in blender and blend on high for 30 seconds or until well combined. *Money Saving Tip: Make your own fresh ground nut butter in our bulk department!
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Earth Fare Snack Boxes Hummus, cucumbers, carrots, and grape tomatoes or chicken salad, crackers, grapes, and cubed cheese. Available in the Earth Fare deli case!
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PB&J Crunchers 1 tbsp natural or organic Earth Fare peanut butter 1 tbsp Earth Fare jelly 6 whole grain crackers Directions: Spread peanut butter on one side of 3 crackers. Spread jelly on one side of the other 3 crackers.
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Vanilla Grape Pops 4 red grapes 1 sucker stick or small skewer 2 tbsp vanilla yogurt or vanilla instant pudding Optional: sprinkle with raisins Directions: Place grapes on stick, dip into vanilla yogurt, and place in freezer for an hour. Enjoy!
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Easy Blender Salsa 1 (28 oz.) can whole peeled tomatoes, drained Juice of one lime ½ medium white onion 2 jalapenos, stems cut off 1 garlic clove, peeled 2 tsp cumin 1 tsp sugar 1 ½ tsp kosher salt 1 cup fresh cilantro Directions: Combine all ingredients in blender. Start with tomatoes and lime juice at the bottom and add remaining ingredients on top. Pulse just until salsa reaches a chunky consistency. Serve with your favorite tortilla chips!
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Tailgate Guacamole 3 avocados, peeled, pitted, and roughly mashed 2 medium tomatillos, husked, and small diced 1 small red onion, finely chopped 3 plum tomatoes, seeded, and small diced 1 medium jalapeno, minced 1 tbsp lime juice Âź cup cilantro, chopped Salt and pepper to taste Directions: Mix all ingredients together in a medium bowl. Cover and refrigerate for at least 45 minutes, but preferably overnight. Pair with salsa and enjoy! *Time Saving Tip: Find fresh made guacamole in the Earth Fare produce department!
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Veggie Hummus Wrap 1 wrap or tortilla ¼3 cup hummus 2 slices cucumber Handful of fresh spinach leaves Sliced tomato ¼ avocado, sliced Fresh alfalfa or broccoli sprouts Directions: Spread the hummus on the bottom ¼3 of the wrap, about ½ inch from the bottom edge. Layer the cucumber, spinach leaves, tomato slices, avocado slices, and sprouts. Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy! *Time Saving Tip: Stop by Earth Fare and order an Attack of the Veggies Wrap! 14
Mediterranean Couscous 1 ¼ cups chicken broth 1 (5.6 oz.) package toasted pine nut couscous mix ¼ cup chopped fresh basil 1 (4 oz.) package crumbled feta cheese 1 pint grape tomatoes, halved ½ pint artichoke hearts 1 ½ tbsp fresh lemon juice 1 tsp grated lemon rind ¼ tsp pepper Directions: Heat broth and seasoning packet from couscous mix in the microwave on high for 3-5 minutes or until broth begins to boil. Place couscous in a large bowl, stir in broth mixture, cover, and let stand 5 minutes. Fluff couscous with a fork, stir in the rest of ingredients, and enjoy! College Dorm Cookbook 15
Pizza Bagel 2 bagels, sliced 1 cup all-natural pizza sauce 1 cup shredded mozzarella cheese 2 tbsp grated parmesan cheese 1 package pre-sliced pepperoni, optional Directions: Spoon out 3 tbsp of pizza sauce and spread it evenly on each bagel slice. Sprinkle about ½ cup of shredded mozzarella cheese on each bagel slice. Sprinkle each with equal amounts of parmesan cheese. If desired, place pepperoni slices on each bagel (microwave the pepperoni slices for 1 minute before placing them on the bagel). Microwave the bagel slices for 1 minute and 15 seconds or until cheese is melted and enjoy!
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Chicken Salad Wrap 2 cups cooked, shredded chicken 1 cup chopped celery (about 2 stalks) 1 cup halved red grapes (optional) 1 green onion, thinly sliced ½ cup pecan halves, roughly chopped ½ - 3½4 cup mayonnaise 2 tbsp fresh dill, finely chopped ½ tsp black pepper ½ tsp salt Juice of ½ lemon 4 tortillas Directions: Place chicken, celery, grapes, green onion, and pecans in large bowl and stir to combine. In another bowl combine mayonnaise with dill, black pepper, salt, and lemon juice. Pour the dressing over chicken mixture and stir until coated. Cover and refrigerate for 2-4 hours. Scoop mixture evenly over 4 tortillas, wrap like a burrito, and enjoy! *Time Saving Tip: Purchase fresh made chicken salad from the Earth Fare deli and scoop into tortillas! College Dorm Cookbook 17
Cashew Chicken 1 (10 oz.) frozen bag stir-fry mixed vegetables 1 rotisserie chicken (available in the deli at Earth Fare) Honey Soy sauce or Tamari Sriracha chili sauce Directions: Thaw frozen vegetables according to package directions. In a small bowl, combine equal parts honey and sriracha according to taste. Add soy sauce to honey/sriracha mixture until desired consistency is reached. Shred chicken and combine with vegetables. Add sauce to chicken and vegetables. Serve over rice or quinoa (optional). *Money Saving Tip: Fully cooked rotisserie chickens are at Earth Fare!
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Energy Seed Salad ½ cup mixed greens 2 oz. corn 2 oz. broccoli sprouts 5 slices cucumber 5 grape tomatoes 2 oz. dried cranberries 2 oz. sunflower seeds, shelled 2 oz. pumpkin seeds 2 oz. carrots, sliced or shredded 2 oz. garbanzo beans Recommended: sesame dressing Directions: Place all ingredients in a mixing bowl and toss to combine. Add desired dressing and enjoy!
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Strawberry Vinaigrette Salad 1 ½- 2 cups lettuce (the darker the better), chopped ¼ cup crumbled feta cheese 5-7 strawberries, tops removed and sliced ½ cup Earth Fare balsamic vinaigrette dressing Optional: chopped peanuts or walnuts Directions: Mix all ingredients except dressing. Pour ½ cup dressing over salad and toss. Enjoy!
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Fall-ready Tomato Soup 1 (16 oz.) can Italian style tomatoes 1 cup milk 1 tbsp parmesan cheese Directions: Blend all ingredients in blender and heat in microwave until hot. Serve with a slice of a fresh baked Earth Fare baguette!
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Fresh Cucumber Salad 1 medium red onion, sliced 1 large cucumber, sliced 1 large tomato, chopped 1 (8 oz.) bottle Earth Fare Italian dressing Salt & pepper to taste Directions: Combine all ingredients and toss. Chill and serve.
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