DORM
DELIGHTS
Eating healthy in the residence hall.
Healthy snacks to keep on hand.
Treats to make with just a refrigerator and a microwave.
Dorm Grocery List
Dorm Room Dining Tips
• Don’t buy too much fruit at once; it goes bad if you don’t eat it! Dried fruit is a good
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Fresh fruit
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Dried fruit
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Nuts
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Trail mix
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Nut butter
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Cereal (whole grain, low sugar)
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Oatmeal (quick cooking or old
alternative that stays fresh longer.
• Buy a whole grain (whole grain is the first ingredient) low sugar (no more than 6 grams
of sugar per serving) cereal-make sure it’s not candy disguised as cereal!
• When purchasing granola bars, make sure whole grain is the first ingredient, not sugar –
if sugar, or a syrup of some kind is the first ingredient, it’s basically a candy bar.
fashioned)
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• If you’re going to eat chips, have them with salsa. Salsa is loaded with vitamins and other
Milk in shelf stable containers
phytonutrients like lycopene (which helps prevent cancer and heart disease). (small containers)
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Granola bars (whole grain)
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Salsa
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Yogurt
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Shredded cheese
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Cheese sticks
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Hummus
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Sharp knife
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Cinnamon
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Spoon
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Sugar
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Microwave safe bowl
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Canned tuna
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Microwave safe plate
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Eggs (1/2 dozen)
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Plastic containers or food bags
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Tortillas (whole grain)
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Spaghetti or pizza sauce
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Plastic wrap
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Crackers (whole grain)
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Dish towels & dish washing soap
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Popcorn
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Butter (1/2 pound)
• Be sure to clean up after making food/eating in your dorm room. Food waste that’s not
cleaned up attracts pests.
Supplies
for storage
(for clean-up)
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Microwave Oatmeal
3-minute Microwave Granola
Breakfast
• ½ cup quick cooking rolled oats or old fashioned oats
• 1 cup water or milk
• A LARGE microwave-safe bowl (larger than you think you will need to avoid boil-overs and
explosions).
Directions:
1. Put the oats and the liquid together in the microwave-safe bowl. Add any “mix-ins” you’d
like-nuts, dried, frozen or fresh fruit, cinnamon… Stir.
2. Microwave, uncovered, on high for 1 ½-2 min, or until oatmeal begins to thicken. (Old
fashioned oats may take longer). If the oatmeal is about to boil over, it’s ready.
3. Remove from microwave, stir. If you want, you can transfer it to a prettier bowl. Add any
toppings (butter, brown sugar, nuts, fruit, coconut, milk…)
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1c. Rolled Oats
1T Coconut Oil (butter or any neutral flavored oil will work as well).
1T Honey
1/2tsp. Cinnamon
pinch of Salt
Mix-Ins (seeds, nuts, dried fruit, shredded coconut, chocolate, etc.)
Breakfast
Directions:
1.
2.
3.
4.
Mix Oats, Cinnamon and Salt in a microwavable glass container.
Microwave Coconut Oil and Honey for 30 seconds.
Swirl Honey and Coconut Oil to combine, pour over Oat mixture.
Stir to combine. Microwave for one minute, stir. Return to microwave for another
minute, stir. Microwave for thirty seconds, stir.
5. Let granola cool thoroughly before adding any chopped fruits or chocolate. You
can add in nuts or seeds while the granola is still hot.
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Microwave Fried Eggs
Quesadillas
Breakfast
Directions:
1. Break and slip one (1) egg into each of two lightly-greased 10-ounce custard cups or a pie plate
(microwave safe).
2. Gently prick yolks with tip of knife or wooden pick. (If you miss this step, the yolk may explode)
3. Cover with plastic wrap.
4. Cook on 50% power just until eggs are almost desired doneness, about 2 to 3 minutes.
5. Let stand, covered, until whites are completely set and yolks begin to thicken but are not hard.
Entrees
The flour tortilla is a versatile alternative to bread. If you keep it in the refrigerator, it stays fresh
longer. Try the whole grain ones-they taste great and are much more nutritious than the plain ones!
Basic Quesadilla
1. Place a tortilla on a microwave-safe plate. Cover half of the tortilla with shredded or thinly
sliced cheese.
2. Microwave for 15-20 seconds.
3. Fold non-cheese half of tortilla over the cheese half. Turn over. Microwave for another 15-20
seconds.
4. Cut into triangles and enjoy.
Variations:
• Add salsa, refried beans, and /or chicken with cheddar cheese or pepper jack cheese for a Mexican
treat
• Use marinara or pizza sauce with mozzarella for a pizza-dilla
• Try cheddar and canned tuna for a tuna melt quesadilla
• Sharp cheddar and thinly sliced apple makes a delicious sweet and savory option
• Try cheese and fresh veggies for a healthy option
• Try peanut butter and banana-with or without honey. This one doesn’t even need to be cooked!
• How exotic can you get? Feta, kalamata olives and peppers? Goat cheese, fresh spinach, and
walnuts? A caprese-dilla with fresh mozzarella, fresh basil and fresh tomato? What combinations
can you come up with?
Microwave Scrambled Eggs
Breakfast
Directions:
In a 10-ounce custard cup, beat together 2 eggs, and 2 tablespoons milk with salt and pepper to taste,
if desired, until blended.
1. Cook on full power, stirring once or twice, until almost set, about 1 to 1 1/2 minutes. Stir. If
necessary, cover with plastic wrap and let stand until eggs are thickened and no visible liquid
egg remains, about 1 minute.
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Microwave Baked Potato
One-bowl microwave macaroni and cheese
Entrees
• 1 large russet potato
Entrees
(This is much healthier and just as easy as the blue box) — Serving Size: 1
• 1 tablespoon butter or margarine
• 3 tablespoons shredded Cheddar cheese • salt and pepper to taste
• 1/2 cup macaroni pasta (you can even use whole wheat pasta!)
• 1/2 cup water
• 1/2 teaspoon salt
• 3 teaspoons sour cream
• You can also top your potato with healthy toppings like veggies, salsa, chili or tuna instead
of, or along with, the cheese and sour cream
Directions:
1. Scrub the potato, and prick several times with the tines of a fork. Place on a plate.
2. Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for
5 more minutes. When the potato is soft, remove from the microwave, and cut in half
lengthwise. Season with salt and pepper, and mash up the inside a little using a fork. Top
the open sides with butter and 2 tablespoons of cheese. Return to the microwave, and
cook for about 1 minute to melt the cheese.
3. Top with remaining cheese and sour cream, and serve.
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• 1/4 cup milk, any percent
• 1/4-1/2 cup shredded sharp cheddar cheese (or any other cheese that suits your fancy)
Directions:
1. Combine the pasta, the water, and the salt in a microwave-safe bowl. Microwave on HIGH in
2-minute intervals until the pasta is al dente, stirring between each interval. This should take
about 6-8 minutes total. If the pasta absorbs all the water before the pasta is cooked, add another
2 tablespoons of water.
2. Stir in the milk and the cheddar cheese. Microwave on HIGH in 30-second intervals until the
cheese has melted into a creamy sauce, stirring between each interval. Cook for 1-1.5 minutes total.
For a creamier sauce, add an extra tablespoon or two of milk and cheese.
3. Optional Add-Ins — Add any of these along with the milk and cheese. Diced onions, diced
peppers, diced tomatoes, leftover meat (shredded or cubed), a few tablespoons of salsa, cooked
broccoli, fresh spinach, sliced mushrooms, 1/4 teaspoon dried mustard, 1/2 teaspoon chili powder,
1/2 teaspoon smoked paprika.
From The Kitchen Blog
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Apple Nachos
Homemade Ramen Soup
Snacks
Entrees
• 2 cups of broth (chicken, beef or vegetable)
• 2 ounces Asian noodles (Thai Kitchen brand thin rice noodles or brown rice noodles, or A
Taste of Thai brand vermicelli rice noodles or wide rice noodles)
Start with a whole grain cracker (Make sure that whole grain is the first ingredient). I like Triscuits
because they taste good and they are sturdy enough for toppings. Plus, they are basically whole wheat,
oil and salt-that’s all.
Directions:
1. Pour broth into a microwave safe bowl that has a lot of room at the top (to prevent boil
overs). Cover loosely with plastic wrap or a paper towel. Microwave on high for 1 minute.
Stir, and check the temperature.
Prep Time:5 min
Total Time:5 min
2. If it’s not hot enough, cook for another 30 seconds, and stir. Repeat alternating cooking
and stirring until broth reaches the desired temperature. Then add the noodles and
follow the directions on the noodle package to cook them. Some of the noodles cook by
removing the broth from the heat, adding the noodles, covering and letting them sit for
10 minutes. Others require boiling for a few minutes until tender. That’s it! Ramen soup!
Ingredients:
• 6 Whole Wheat Crackers
• 6 slices apple
• 6 small slices cheddar cheese
• ½ tsp. cinnamon sugar
Preparation:
1. TOP crackers with apples; place on microwaveable plate. Cover with cheese pieces.
2. MICROWAVE on HIGH 30 sec. or until cheese is melted.
3. SPRINKLE with cinnamon sugar.
Broccoli and Cheddar Toppers
Snacks
Prep Time:5 min
Total Time:7 min
Spice it up:
You can make it more flavorful by adding Asian seasonings like 1 tsp. soy sauce, ¼ tsp. chili oil,
¼ tsp. minced fresh ginger root, a small minced garlic clove, ¼ tsp. sesame oil.
Make it a meal:
Add ½ carrot, peeled and sliced, and ½ a stalk of celery, peeled and diced, to the broth before
cooking. Cook as above. You can also add shredded chicken and other veggies as desired. You
can stir a beaten egg into the hot broth, and it will turn into instant egg noodles! Top with a
sliced green onion.
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Ingredients:
• 20 whole wheat Crackers
• ¾ cup chopped cooked broccoli
• ¾ cup Shredded Cheddar Cheese
Preparation:
• ARRANGE crackers on large microwavable plate. Top each cracker evenly with broccoli and
cheese.
• MICROWAVE on HIGH 1 minute; rotate plate 1/4 turn. Microwave an additional 10 to 20
seconds or until cheese melted.
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Homemade Microwave Popcorn
Cheesy Cracker Melts
Snacks
Ingredients:
• 2 whole wheat Crackers
• 2 Slices Cheddar Cheese, or shredded cheddar
• 1 tsp. Pecan Pieces
Snacks
Ingredients
• 1/3 cup popcorn kernels
• 1 tablespoon butter
• 1/4 teaspoon salt
Preparation:
1. TOP crackers with cheese and pecans.
2. PLACE on microwaveable plate.
3. MICROWAVE on HIGH 10 sec.
Supplies needed:
• 2.5 to 3 quart microwave-proof bowl. If glass, should be tempered and have a high-heat tolerance.
• Vented lid for bowl.
Directions:
1. Put butter and salt in bowl. Microwave just until butter is melted, 20-30 seconds. Pour popcorn
kernels into bowl; stir to coat each kernel with butter/salt mixture. Even out kernels in bottom of
bowl. Put vented cover on top and microwave on high for approx. 3-4 minutes, when there are 1-2
second between pops. Microwave times will vary.
Salsa Melts
Snacks
Caution: Bowl will get hot; use hot pads or oven mitts.
Ingredients:
• 2 whole wheat crackers
• Shredded cheddar
• Salsa
From theyummylife.com
Tastiest Healthier Microwave Popcorn:
Preparation:
4. Top crackers with shredded cheese and drizzle
with salsa
5. Place on a microwave plate
• Jolly Time crispy ‘n white light popcorn
• Jolly Time healthy pop butter flavor 94% fat free
• Newman’s Own 100 calorie natural
Nutty Cracker Toppers
• Smart Balance light butter
• Newman’s Own light butter
Snacks
• Jolly Time 100 calorie mini bags, healthy pop butter flavor
Top crackers with nut butter (peanut butter,
almond butter, cashew butter, etc.) and jelly,
honey, and/or fresh fruit
• Newman’s Own popcorn 94% fat free
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Crunchy Trail Mix
Cinnamon Baked Apples
Snacks
Desserts
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• 1/4 cup Cheerios
• 1 tablespoon pepitas (roasted pumpkin seeds)
• 2 teaspoon raisins
• 2 teaspoon semisweet mini chocolate chips
Directions:
1. Combine Cheerios, pepitas, raisins and chocolate
chips in a small bowl. Munch as desired.
2 cooking apples
2 tablespoons raisins 1 tablespoon honey (could use sugar instead of honey)
1/4 teaspoon ground cinnamon
1 teaspoon butter
Directions:
1. Core the apples and pare a 1-inch strip of skin from around the middle of each to prevent
splitting
2. Place the apples in two 10-oz custard cups
3. Pack the raisins into the apples
4. Mix the honey and cinnamon, pour over the raisins and into the apples
5. Top with butter
6. Cover tightly and microwave on high (100%) until tender when pierced with a fork, 3 to 4
minutes. If you prefer, they can also be baked at 375°F for 30 minutes
7. Serve warm with cream, or ice cream, if desired
Banana Dessert
Desserts
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1 small banana (about 6 inches long)
1/2 teaspoon packed brown sugar
1/2 teaspoon butter, melted
Sprinkle of cinnamon
Directions:
1. Slice banana into 1-inch pieces and place
in a microwave-proof bowl. Sprinkle with
brown sugar and drizzle with butter. Cover
and microwave on High until bubbly, about
1 minute.
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Robin Quay, MS, RDN
Registered Dietitian
On-site Service Solutions
434-592-6116
[email protected]
www.ludietitian.wordpress.com
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Liberty Dining Dietitian