Easy Eats
Nutritious Recipes to Empower College Students
Written and Photographed By:
Mahtab Aminmansour and Francesca Aurelia Bonano 1
Our Mission…
To equip college students with the power to
create and prepare nutritious meals.
Undergraduate students, especially freshmen and sophomores living in
university dorms or apartments, are often an overlooked community. The majority
of students moved away from home for the first time and do not always have the
knowledge from nutrition or cooking education, to make healthy meals.
Unfortunately, this may result in a reliance on a diet high in processed foods, which
may can cause weight gain and lead to future health issues. It is hoped,
undergraduate students will benefit greatly from this cookbook, which provides
healthy meals that are quick, nutritious, and easy to make!
2
Five Day Menu
Monday
Breakfast
Tuesday
Wednesday
Thursday
Peanut Butter
Berry and
Sriracha
Overnight Oats Savory SixtyYogurt
Second Omelet Avocado Toast
(p. 5)
Breakfast Bowl
(p. 6)
(p. 7)
(p. 8)
Go-Greek
Hummus
(p. 11)
Banana-Nut
Roll-Up
(p. 12)
Lunch
Sweet Potato
Chips
(p. 23)
PM Snack
Avocado Pasta
(p. 29)
Dinner
Banana
Pancakes
(p. 9)
Peanut Butter
Apple
Sandwich
(p. 15)
Cranberry
Edamame
Salad
(p. 13)
Protein Power
Snack
(p. 14)
Tuna Salad
Cucumber
Bites
(p. 18)
Hummus
Veggie Wrap
(p. 19)
Mediterranean
Grilled Cheese
(p. 20)
Veggie Pizzadilla
(p. 21)
Frozen Yogurt
Berries
(p. 24)
Strawberry
Banana Split
(p. 25)
Roasted Garlic
Garbanzos
(p. 26)
Sriracha Lime
Popcorn
(p. 27)
AM Snack
Strawberry
Almond
Spinach Salad
(p. 17)
Friday
Italian Salmon
Zucchini Boats
Packets
(p. 32)
(p. 31)
Taco Tuesday
(p. 30)
Foil Packet
Fajitas
(p. 33)
Meatless on Monday! Eating meatless for one day a week can give your wallet and environment
a break. The production of plant-based foods require less water and fewer green house gases
are released compared to the production of meat - making plant-based foods a more
environmentally sustainable option!
Vegetarian option
3
Breakfast
‣ Peanut Butter Overnight Oats
‣ Savory Sixty-Second Omelet
‣ Sriracha Avocado Toast
‣ Berry and Yogurt Breakfast Bowl
‣ Banana Pancakes
4
Peanut Butter Overnight Oats
353 Calories, 11 g Protein, 13 g Fat, 53 g Carbohydrate, 124 mg Sodium, 7 g Fiber
Ingredients:
Fun Fact!
1/2 cup milk (almond milk preferred)
1 tablespoon peanut butter
Oats are high in a specific type of fiber
called beta-glucan, which may lower bad
cholesterol.
1 teaspoon honey
1/2 cup old-fashioned oats, uncooked
1/2 banana, sliced
Directions:
1.
To a small bowl add milk, peanut butter, and honey and stir with a spoon to combine.
2.
Add oats and stir until all oats are moistened and immersed in mixture.
3.
Cover bowl with lid or plastic wrap then let it sit in the refrigerator overnight for at least 6 hours.
4.
The next day, top with sliced bananas and enjoy!
5
Savory Sixty-Second Omelet
178 Calories, 18 g Protein, 11 g Fat, 2 g Carbohydrate, 480 mg Sodium, 0 g Fiber
Ingredients:
Fun Fact!
2 large eggs
2 tablespoons low fat shredded mozzarella
cheese, divided
Eggs are one of the best sources of choline! A
single egg contains approximately 100 mg of
choline, a nutrient important for brain
function.
1 tablespoon chunky salsa
Directions:
1. Coat mug with cooking spray.
2. Crack two eggs into the mug and whisk with a fork.
3. Mix in 1 tablespoon of mozzarella cheese and salsa; microwave for 1 minute.
4. Stir all ingredients, and microwave until eggs set for an additional 45 seconds to 1 minute.
5. Top with 1 tablespoon of mozzarella cheese.
6
Sriracha Avocado Toast
330 Calories, 10 g Protein, 24 g Fat, 25 g Carbohydrate, 266 mg Sodium, 11 g Fiber
Ingredients:
Fun Fact!
1 slice 100% whole-wheat bread
1/2 avocado
Sriracha can put a smile on your face, literally!
It is made with chili peppers that contain the
chemical capsaicin. The spicy sensation from
the heat of capsaicin causes your body to
produce more endorphins, which can result in a
tingly and euphoric sensation!
1/2 hard-boiled egg
Sriracha to taste
Directions:
1. Toast the bread.
2. Slice the avocado into strips.
3. Peel and slice the hard boiled egg.
4. Spread the avocado over the warm toast; top with hard-boiled egg and drizzle with Sriracha.
7
Berry and Yogurt Breakfast Bowl
259 Calories, 29 g Protein, 5 g Fat, 29 g Carbohydrate, 116 mg Sodium, 3 g Fiber
Ingredients:
Fun Fact!
1 cup plain Greek yogurt
Berries are a superfood! They are a great
source of antioxidants, which are substances
that protect your cells against oxidative
damage. That cell damage is a major source
of disease and aging.
1/2 cup fresh berries of choice
1 teaspoon honey
1 tablespoon raw nuts
Directions:
1. Add fresh berries of your choice to Greek yogurt.
2. Sprinkle nuts of choice and drizzle honey over mixture. Enjoy!
8
Banana Pancakes
398 Calories, 18 g Protein, 24 g Fat, 31 g Carbohydrate, 280 mg Sodium, 5 g Fiber
Ingredients:
1 medium banana
Fun Fact!
2 large eggs
Bananas can make you happy! They contain high
levels of tryptophan, which is converted into
serotonin aka the “happy-mood” brain
neurotransmitter.
2 tablespoons raw nuts
Butter for the pan
Directions:
1. Peel and mash the banana with a fork in a
bowl until no large chunks remain.
2. Whisk the eggs until the yolks and whites are completely combined.
3. Pour the eggs over the banana and stir until they are both combined.
4. Heat a griddle over medium heat and melt a small amount of butter in the pan to prevent sticking.
5. Pour about 2 tablespoons of the batter on the pan.
6. Before flipping the pancake add chopped nuts or chocolate chips while the center of the pancake still
has a pudding like texture.
7. Cook banana for about 1 minute on each sides until both sides are a golden brown color.
8. Transfer pancakes to a plate and enjoy them while they are still warm.
9
AM Snack
‣ Go-Greek Hummus
‣ Banana-Nut Roll-Up
‣ Cranberry Edamame Salad
‣ Protein Power Snack
‣ Peanut Butter Apple Sandwich
10
Go-Greek Hummus
Per Serving: 245 Calories, 10 g Protein, 13 g Fat, 24 g Carbohydrate, 392 mg Sodium, 7 g Fiber
Ingredients: (4 Servings)
1 (15 oz ) can chickpeas (garbanzo beans)
Fun Fact!
1/2 cup crumbled feta cheese
1 cup fresh spinach
Chickpeas, also known as garbanzo beans, can
help you maintain your weight! They are a good
source of insoluble fiber, which can decrease
your appetite and increase feelings of satiety.
2 tablespoons olive oil
Fresh juice from 1/2 small lemon
Cinnamon to taste
Crunch veggies for dipping
Directions:
1. Drain and rinse the chickpeas.
2. Pulse chickpeas, feta, spinach, and lemon juice in a food processor or blender until smooth
(approximately 2 minutes).
3. Add cinnamon and olive oil; pulse mixture until smooth and creamy (approximately 1 - 2 minutes).
4. Serve with crunchy veggies, such as carrot, bell pepper, cucumber or celery sticks for dipping.
11
Banana-Nut Roll-Up
324 Calories, 10 g Protein, 10 g Fat, 55 g Carbohydrate, 311 mg Sodium, 8 g Fiber
Ingredients:
1 100% whole-wheat tortilla (8”)
Fun Fact!
1 tablespoon nut butter (peanut, almond,
cashew- your choice!)
Consuming whole grains helps to reduce a
marker for inflammation, called C-Reactive
Protein, which may also decrease your risk for
developing heart disease and Type II Diabetes
Mellitus.
1 small banana
Directions:
1. Spread the nut butter evenly on the tortilla.
2. Remove the banana peel, and place on one
end of the tortilla.
3. Roll the banana up in the tortilla.
4. Eat as a log, or slice into bite sized pieces.
12
Cranberry Edamame Salad
163 Calories, 9 g Protein, 6 g Fat, 19 g Carbohydrate, 110 mg Sodium, 5 g Fiber
Ingredients:
1/2 cup frozen shelled edamame (green
soybeans)
Fun Fact!
2 tablespoons dried cranberries
Soy products such as edamame contain
isoflavones, which appear to protect against
hormone-related diseases like breast cancer and
prostate cancer.
1 tablespoon crumbled feta cheese
Directions:
1. Cook edamame in microwave per package
instructions (3-4 minutes in microwave safe
dish).
2. Immediately after cooking, cool edamame in refrigerator for 5 minutes.
3. Add dried cranberries to edamame and mix.
4. Sprinkle crumbled feta cheese. Yum!
13
Protein Power Snack
283 Calories, 14 g Protein, 23 g Fat, 8 g Carbohydrate, 139 mg Sodium, 4 g Fiber
Ingredients:
1 hardboiled egg
Fun Facts!
1/4 cup raw almonds
Pepper to taste
Eggs are high in quality protein! They
contain the perfect amount of all the
essential amino acids that the body needs.
Directions:
1. Place egg in pot with cold water covering egg
by about 1 inch on stove.
2. Bring to boil over medium-high heat then cover.
3. Remove from heat and set aside for 10 minutes.
4. Drain and cool egg in ice water.
5. Peel egg, sprinkle with pepper, and enjoy with raw almonds.
14
Peanut Butter Apple Sandwich
277 Calories, 5 g Protein, 9 g Fat, 51 g Carbohydrate, 62 mg Sodium, 5 g Fiber
Ingredients: (Makes 2 sandwiches)
1 medium apple
Fun Fact!
1 tablespoon creamy peanut butter
1/4 cup raisins
Apples can whiten your teeth! Apples contain
malic acid, which is one of the components of
teeth whitening strips.
Directions:
1. Core each apple and cut into 1/4 inch slices
(4 slices per apple).
2. Spread peanut butter on one side of each apple slice.
3. Sprinkle raisins over peanut butter.
4. Assemble into sandwich and enjoy!
15
Lunch
‣ Strawberry Almond Spinach Salad
‣ Tuna Salad Cucumber Bites
‣ Hummus Veggie Wrap
‣ Mediterranean Grilled Cheese
‣ Veggie Pizza-dilla
16
Strawberry Almond Spinach Salad
156 Calories, 7 g Protein, 7 g Fat, 20 g Carbohydrate, 179 mg Sodium, 5 g Fiber
Ingredients:
3 cups fresh spinach
Fun Fact!
1/2 cup strawberries, sliced
1 tablespoon sliced almonds
Spinach is great for your skin and hair! Is high in
Vitamin A, which necessary for sebum
production that helps keep hair moisturized.
Vitamin A is also important for the growth of all
body tissues including skin and hair.
Fresh juice from 1/2 of a small lemon
1 tablespoon feta cheese (optional)
Directions:
1. Toss all ingredients together until combined
and enjoy this delicious light lunch!
17
Tuna Salad Cucumber Bites
245 Calories, 44 g Protein, 2 g Fat, 10 g Carbohydrate, 804 mg Sodium, 2 g Fiber
Ingredients:
1 can wild albacore tuna (6.5 oz)
1/2 cucumber
2 tablespoons red onions, chopped or relish (optional)
2 tablespoons fat-free mayonnaise
Pepper to taste
Fun Fact!
Tuna is a great source of protein!
Roughly ½ cup of tuna contains 30
grams of protein!
Directions:
1. Mix together mayonnaise, tuna, black pepper, and optional red onions or relish in a bowl.
2. Slice cucumbers and add approximately 1 tablespoon of tuna salad to each cucumber slice.
18
Hummus Veggie Wrap
426 Calories, 17 g Protein, 16 g Fat, 56 g Carbohydrate, 775 mg Sodium, 13 g Fiber
Ingredients:
1 100% whole-wheat tortilla (8”)
1/4 cup hummus (Go-Greek Hummus)
Fun Fact!
1 cup fresh spinach
1/4 cup red bell pepper, sliced
Hummus is a wonderful healthy alternative to
mayonnaise and ranch dressing. It is higher in
fiber and protein so it is great for your digestive
tract as well as your bone and muscle health.
1 tablespoon crumbled feta cheese
Directions:
1. Spread hummus evenly on one side of the
flour tortilla.
2. Add fresh spinach and sliced red bell pepper down one row in the center of the tortilla and sprinkle
crumbled feta cheese over vegetables.
3. Carefully wrap the tortilla while tucking in the ends.
19
Mediterranean Grilled Cheese
537 Calories, 50 g Protein, 22 g Fat, 37 g Carbohydrate, 1849 mg Sodium, 9 g Fiber
Ingredients:
2 slices of 100% whole-wheat toast
2 teaspoons olive oil, divided
Fun Fact!
1/2 cup low fat shredded mozzarella cheese
1/4 cup crumbed feta cheese
Tomatoes are high in the antioxidant lycopene,
which is great for bone health!
1 small Roma tomato, sliced
1 cup fresh spinach
1/4 teaspoon garlic powder
1/4 cup black olives
Directions:
1. Heat olive oil in a skillet; Add garlic powder and sauté spinach until wilted. Remove from heat.
2. Assemble sandwich by layer: Top one slice of bread with both feta and mozzarella cheese, then layer
the tomato slices and sautéed spinach, finish with the black olives, and top with the other slice of
bread.
3. Heat olive oil in the skillet over medium-low heat, then add the sandwich and cook until one side is
golden brown. Repeat on opposite side and cook until golden brown in color. Enjoy!
20
Veggie Pizza-dilla
513 Calories, 47 g Protein, 5 g Fat, 73 g Carbohydrate, 1902 g Sodium, 12 g Fiber
Ingredients:
Fun Fact!
2 100% whole-wheat tortillas
½ cup low fat shredded mozzarella cheese
According to pizza.com, Americans eat
approximately 350 pizza slices per second, or
100 acres of pizza per day! To bump up the
nutrition in your slice, pack on the veggies.
¼ cup black olives
¼ cup green bell pepper, chopped
2 tablespoons red onion, chopped
¼ cup red sauce of choice
Directions:
1. Spray a skillet with cooking spray and warm over medium heat.
2. Chop the green bell pepper and red onions; assemble and mix all dry ingredients (excluding the
tortillas and red sauce).
3. Lay one tortilla flat in skillet, top with the dry ingredient mixture, and heat until cheese starts to melt.
4. Top with second tortilla and flip over. Continue to heat until the tortilla is crispy and golden brown.
Remove from the skillet and slice your veggie pizza-dilla into triangles.
5. Warm red sauce in the microwave, and use for dipping!
21
PM Snack
‣ Sweet Potato Chips
‣ Frozen Yogurt Berries
‣ Strawberry Banana Split
‣ Roasted Garlic Garbanzos
‣ Sriracha Lime Popcorn
22
Sweet Potato Chips
306 Calories, 5 g Protein, 9 g Fat, 52 g Carbohydrate, 72 mg Sodium, 9 g Fiber
Ingredients:
1 cup sweet potato slices
Fun Fact!
2 teaspoons Olive Oil
Sweet Potatoes are a great source of Vitamin
C! We often associate Vitamin C with
boosting our immunity (which is true), but
vitamin C is also beneficial for your skin! It
produces collagen, which helps maintain the
youthful elasticity of your skin.
Directions:
1. Wash the sweet potato and peel off the skin.
2. Cut the sweet potato into equal thin slices.
3. Combine sweet potato slices and olive oil in a
bowl and toss until coated.
4. Lay sweet potato in a single layer on a microwave safe plate.
5. Cook in microwave for about 4 minutes until chips are dry and crisp.
6. Once cooked, let cool for 30 seconds, and dig in!
23
Frozen Yogurt Berries
287 Calories, 16 g Protein, 1 g Fat, 56 g Carbohydrate, 66 mg Sodium, 13 g Fiber
Ingredients:
Fun Fact!
1 pint of fresh berries
6 oz container of Greek yogurt (any flavor)
Greek yogurt can help you manage your weight!
Due to the way it has been strained, Greek
yogurt has twice the amount of protein as
regular yogurt. In turn, the extra protein will
make you feel full between meals!
Directions:
1. Wash your berries and line a small baking
sheet with parchment or wax paper.
2. Using a toothpick, dip each blueberry into
the Greek yogurt and swirl until the berry is
nicely coated with yogurt. Place on baking sheet. Continue until all blueberries are coated.
3. Place baking sheet into freezer, and let freeze for at least an hour.
Season:
The months of April through June mark the peak harvesting season for berries in California!
24
Strawberry Banana Split
299 Calories, 16 g Protein, 2 g Fat, 60 g Carbohydrate, 68 mg Sodium, 5 g Fiber
Ingredients:
1 medium banana
Fun Fact!
1/2 cup plain Greek yogurt
1 tablespoon strawberry jam
Strawberries are a great source of Vitamin
C! One serving of strawberries (1 cup) is
enough to reach your daily recommended
Vitamin C requirement to help boost your
immune system.
2 strawberries, sliced
1/2 cup blueberries
1 teaspoon almonds, sliced
Directions:
1. Peel one banana and cut in half lengthwise.
2. Add Greek yogurt to center of banana halves and top with strawberry jam.
3. Place strawberry slices and blueberries on top and sprinkle with your choice of nut.
25
Roasted Garlic Garbanzos
Per Serving: 245 Calories, 10 g Protein, 13 g Fat, 24 g Carbohydrate, 392 mg Sodium, 7 g Fiber
Ingredients: (4 Servings)
1 (15 oz) can of garbanzo beans
Fun Fact!
2 tablespoons olive oil
1 teaspoon garlic powder
Garlic powder is simply the powdered version
of whole garlic, and contains all of the same
health benefits such as an immunity boost!
Pepper to taste
Directions:
1. Drain and rinse the garbanzos beans.
Remove excess moisture with a paper towel.
2. Preheat oven to 450°F.
3. Toss the garbanzo beans with olive oil, garlic powder, and pepper.
4. Spread all garbanzo beans out on a baking sheet.
5. Bake for approximately 15 minutes, and then turn the garbanzo beans with a spatula. Continue to
bake for another 10-15 minutes, or until golden brown in color.
26
Sriracha Lime Popcorn
342 Calories, 7 g Protein, 17 g Fat, 48 g Carbohydrate, 170 mg Sodium, 9 g Fiber
Ingredients: (Makes 7 cups popped
popcorn)
Fun Fact!
1/4 cup unpopped popcorn kernels
1 tablespoon Sriracha
Popcorn has a high fiber content that can help
make you feel fuller, for longer! This makes it
a great snack when you are trying to lose
weight. A cup of plain popped popcorn only
contains about 30 calories. That makes for a
great snack when you are in the mood to
munch on something.
1 tablespoon unsalted butter
Zest and juice of 1 lime
Directions:
1. Put kernels in a paper lunch bag and place in
microwave for 2 ½ to 3 minutes.
2. Stir together the Sriracha, butter, and lime
juice and zest. Then pour slowly over popcorn,
while mixing in between small amounts. Make sure you pour slowly to avoid popcorn getting soggy.
27
Dinner
‣ Avocado Pasta
‣ Taco Tuesday
‣ Italian Salmon Packets
‣ Zucchini Boats
‣ Foil Packet Fajitas
28
Avocado Pasta
437 Calories, 13 g Protein, 28 g Fat, 45 g Carbohydrate, 292 mg Sodium, 13 g Fiber
Ingredients:
3/4 cup dry 100% whole-wheat pasta
Fun Fact!
1/2 large, ripe avocado
1/4 teaspoon garlic powder
Avocados have anti-inflammatory benefits,
like Advil! They are a rich source of
monounsaturated fats, which can decrease
inflammation in our bodies!
Fresh juice from 1/2 of a small lemon
1 tablespoon cilantro, roughly chopped (optional)
1 tablespoon pepitas (optional)
Directions:
1. Cook pasta according to directions. While pasta cooks, prepare the avocado sauce.
2. Mash 1/2 avocado with a fork, then combine with garlic powder, lemon juice, and salt/pepper to
taste.
3. Drain pasta, and add to the avocado sauce mixture along with 2 tablespoons of leftover pasta water.
4. Toss to combine! Serve with cilantro and pepitas.
29
Taco Tuesday
364 Calories, 21 g Protein, 19 g Fat, 28 g Carbohydrate, 351 mg Sodium, 5 g Fiber
Ingredients: (Makes 2 tacos)
1/2 cup ground turkey (¼ cup per taco)
1 teaspoon olive oil for sautéing
Fun Fact!
2 teaspoon taco seasoning
2 tablespoons red onion, diced
Fat free ground turkey is a great alternative to
ground beef! When compared, fat free ground
turkey is significantly lower in fat and saturated
fat than ground beef.
1/4 avocado
2 corn tortillas
1 teaspoon chopped cilantro
1 teaspoon Sriracha
Directions:
1. Sauté onions with olive oil over medium-high heat on stove.
2. Add ground turkey and season with taco seasoning. Cook until turkey is cooked thoroughly.
3. To assemble taco: Divide the turkey mixture between corn tortillas. Dice avocado and place over
turkey mixture. Sprinkle cilantro over tacos and top with Sriracha.
30
Italian Salmon Packets
340 Calories, 32 g Protein, 16 g Fat, 17 g Carbohydrate, 600 mg Sodium, 4 g Fiber
Ingredients:
1 (4 oz) skinless salmon filet
Fun Fact!
1 small zucchini, sliced
1 small yellow squash, sliced
Salmon is an excellent source of Omega-3
Fatty Acids! They are great for your heart
health and reducing your chances of
developing Type 2 Diabetes!
½ cup red sauce of choice
2 teaspoon olive oil
Salt and pepper to taste
Directions:
1. Preheat oven to 400 ºF.
2. Start Foil Packet (Steps 1-3). *See page 34*
3. Toss zucchini and yellow squash with 1/2 tablespoon olive oil; assemble in center of the foil bowl.
4. Lightly season both sides of the salmon fillet with salt and pepper, then place on top of the veggies;
Drizzle with red sauce.
5. Form Foil Packet (Steps 4-5) *See page 34*
6. Bake packet in preheated oven for approximately 25-30 minutes or until salmon has cooked
through. Cut slits in the foil to release steam before opening the packets. Enjoy!
31
Zucchini Boats
507 Calories, 55 g Protein, 23 g Fat, 22 g Carbohydrate, 1118 mg Sodium, 8 g Fiber
Ingredients:
1 medium zucchini
Fun Fact!
1/2 cup ground turkey
2 tablespoon red onion
Zucchinis are great for helping you
lose weight! They are a very low
calorie vegetable with only 33 calories
in one whole medium zucchini.
1/4 cup tablespoon chopped red bell pepper
1/4 cup tablespoon chopped green bell pepper
1 tablespoon olive oil for sautéing
1/2 cup low fat shredded mozzarella cheese
Pepper to taste
Directions:
1. Trim the ends off zucchini and cut in half lengthwise. Scoop out pulp and leave ½ inch shells. Finely
chop pulp.
2. In a skillet cook the ground turkey, zucchini pulp, red onions, sweet red pepper, and green pepper
over medium heat until ground turkey is cooked.
3. Remove from heat and scoop ground turkey mixture into zucchini shells; sprinkle with mozzarella
cheese and pepper.
4. Place in baking dish and bake uncovered at 350º for 20 minutes until zucchini is tender.
32
Foil Packet Fajitas
335 Calories, 38 g Protein, 4 g Fat, 37 g Carbohydrate, 907 mg Sodium, 7 g Fiber
Ingredients:
1/2 cup brown rice, uncooked
Fun Fact!
1/2 cup hot water
1 tablespoon taco seasoning
1 small boneless skinless chicken breast
1 cup bell pepper (green, red, orange, yellow- your choice!)
1/4 cup chunky salsa
1/4 cup low fat shredded mozzarella cheese
1 tablespoon plain Greek yogurt (optional)
Ripe bell peppers are an abundant
source of antioxidants called
carotenoids, which improve eye
health and help to decrease the risk
for developing cancer and heart
disease!
Directions:
1. Preheat oven to 400 ºF.
2. Start the foil packet (Steps 1-3). *See page 34*
3. Combine the rice, water, and taco seasoning; spoon into the foil packet bowl.
4. Top the rice mixture with all remaining ingredients, except the Greek yogurt.
5. Form the foil packet (Steps 4-5). *See page 34*
6. Bake for 30-35 minutes. Allow packet to cool for 5 minutes, then cut slits in the foil to release steam
before opening the packets. Serve with a dollop of Greek yogurt!
33
Foil Packet Directions
Used in both the Italian Salmon Packets and Foil Packet Fajitas
1.
Pull out an extra long piece of aluminum foil,
and fold in half. 2.
Cut into a ½ heart shape. Then open the foil
so the packet looks like a large heart. 3. Fold the edges of one side of the heart ~1 inch
to make a shallow bowl. Spray with cooking
spray.
4. Form a foil packet: pull over the other heart
lobe of the foil to cover the food; fold the top
foil edges with the bottom bowl edges to seal
the packet shut. 5. Place the packet on a baking pan, and bake for
specified time.
34
About the Authors
Francesca Aurelia Bonano
Mahtab Aminmansour
Francesca Aurelia Bonano graduated from San Jose State University in May 2015 with a
Bachelor’s degree in Nutritional Science with an emphasis in Dietetics.
Mahtab Aminmansour graduated from the University of California, Davis in June 2015 with
a Bachelor’s degree in Clinical Nutrition.
Both were in the Golden Gate Dietetic Internship program where they conducted this joint
cookbook project to meet the needs in their local community of Rohnert Park. Completion of
the internship program allowed them to become credentialed as Registered Dietitians.
They both love to prepare nutritious meals, and are passionate about teaching others how
achieving good nutrition can be easy and fun!
35