1

Food for Thought The little handbook for encouraging healthy eating habits,

learning new recipes, and more!

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A PEER SUPPORT HANDBOOK

MADE BY JAYME MELLIS, KIRAN NATT & SHUBHNEET RANDHAWA

PUBLISHED BY THE KPU/KSA PEER SUPPORT TEAM

EDITED BY ALISHA CHAUHAN & JENNIFER LINGBAOAN

COPYRIGHT © 2015 BY PEER SUPPORT KPU/KSA

FIRST EDITION: AUGUST 2015

PLEASE CONTACT US IF YOU WOULD LIKE TO USE OUR MATERIAL

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PEER SUPPORT AT KPU:

Peer Support does not have one universal definition or implementation. However, many agree it is

based on the idea of using one’s experiences and relatability to help support peers who are struggling with

personal challenges. Peer support programs between institutions operate based on this concept but do so in a

variety of ways.

The Peer Support Program is the first of its kind at KPU. One of the services we offer includes one-on-one

support for students who may be feeling overwhelmed and want someone to listen. We have recruited and

trained student Peer Support Volunteers to provide a specific level of emotional support for these students . Our

intention is not to replace existing services but rather to be a student-led addition to the KPU support system. We

will also be organizing a variety of workshops, mental health awareness events, and wellness programs for KPU

students in the near future. Stay tuned for all we have to offer!

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Food for Thought

Eating tends to be something that is overlooked in the day-to-day life of a student. A proper diet can

provide you with the energy required for optimal brain and body functioning. This is a recipe book

designed with students in mind. Inside this little handbook you will find a variety of delicious meals, snacks

and desserts that were handpicked by fellow students. These recipes are easy to make, do not require a

lot of money to prepare and most importantly, are healthy for you to eat.

This book will also provide you with adjustments for your dietary needs, quick ideas for substitutions,

information on your daily eating habits to keep you healthy and energetic. There are also resources to aid

in finding affordable fresh food items, power foods for particular tasks and resources to help students gain

overall knowledge about their health and their diets.

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TABLE OF CONTENTS BREAKFAST

SOUTHWEST RANCH BREAKFAST BURRITO 7

FRENCH TOAST WITH RASPBERRY SYRUP 8

GRAB AND GO BREAKFAST MUFFINS 9

BREAKFAST CASSEROLE 10

TOAST WITH YOGURT AND SMOKED SALMON 11

EGG SANDWICH WITH HAM AND SPINACH 12

MUSHROOM AND EGG-WHITE OMELETTE 13

WAFFLES WITH NUT BUTTER AND BANANAS 14

FROZEN FRUIT SMOOTHIE 15

LUNCH & DINNER

BUTTERY TOMATO PASTA 16

MEXICAN RICE 17

CHEESY BBQ POTATO SKINS 18

HUMMUS WRAPS WITH GRAINS AND GREENS 19

CHICKEN CHICKPEA CHOPPED SALAD 20

SRIRACHA AVOCADO EGG SANDWICH 21

HAM SANDWICH SKEWERS 22

CREAMY AVOCADO & SPINACH PASTA 23

SHRIMP WITH TOMATO AND OLIVES 24

VEGGIE QUESADILLA 25

DESSERTS

PROTEIN PEANUT BUTTER PIE 26

WHITE CHOCOLATE OREO TRUFFLES 27

CHOCOLATE PEANUT BUTTER PUMPKIN CUPCAKES 28

NO BAKE BROWNIES WITH CHOCOLATE GANACHE 29

PECAN SHORTBREAD COOKIES 30

TWO MINUTE TIRAMISU 31

PEACH PIE 32

PEAR AND APPLE CRUMBLE 33

SNACKS

MAKE-AHEAD FRUIT & YOGURT PARFAIT 34

ON-THE GO OATS 35

PRE-MADE SMOOTHIE 36

CARROT CAKE OATMEAL COOKIES 37

NO BAKE CHOCOLATE CHIP COOKIE DOUGH BARS 38

APPLE SANDWICH WITH PEANUT BUTTER 39

SPICY CHILI LIME ROASTED CHICKPEAS 40

POP CORN BALLS 41

ROASTED ONION GARLIC DIP 44

EXTRAS

HUMMUS GUIDES 42

SUPERFOOD SANDWICHES 43

CUSTOMIZE YOUR TRAIL MIX I 44

PROTEIN IN PROSEPECTIVE 45

STUDENT HEALTH 101 46

KPU HARVEST BOX 47

CONTACT US 48

MORE RESOURCES 49

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The next few pages might make you salivate,

cause grumbling noises in your tummy

and convince you to get up and cook a meal.

Disclaimer:

Flip pages with caution!

7

Southwest Ranch Breakfast Burrito

Ingredients:

1/8 cup Southwest Ranch Dressing

1/2 tbsp Butter or coconut oil

1/4 cup Diced veggies

2 Large eggs

1 Large flour tortilla

1/4 cup Refried beans

Desired amount of parmesan cheese

Directions:

Melt the butter in a large non-stick skillet set over medium-high heat. Add

the vegetables and cook for 3 minutes or until softened. Whisk the eggs

with the Parmesan. Pour the egg mixture over the vegetables. Cook,

without stirring, for 1 minute or until starting to set on the bottom. Cook,

stirring, for 2 to 3 minutes or until eggs are set but not dry. Spread the

re-fried beans over each tortilla. Spoon eggs down the centre and drizzle

with dressing. Fold up the bottom of the tortilla and then the side to en-

close the filling.

8

French Toast with Raspberry Syrup

Ingredients:

Directions:

In a shallow bowl, whisk together the egg, milk, and cinnamon. Dip the bread in the egg

mixture, turn to coat. Melt the butter in a large nonstick skillet over medium heat, then

cook the bread until golden, 2-3 minutes per side. Meanwhile, in a small bowl, combine

the maple syrup and raspberry jam. Dust the bread with the sugar. Dividing evenly, top

with the syrup-jam mixture.

1 Large egg

½ cup

¼ tsp

4

1 tbsp

2 tbsp

2 tbsp

Some

Low-fat milk

Cinnamon

Thick slices whole-wheat bread

Unsalted butter

Maple syrup

Raspberry Jam

Confectioners’ sugar, for dusting

9

Grab and Go Breakfast Muffins

Ingredients:

Directions:

Preheat oven to 350. Spray a muffin tin with olive oil spray. Heat a nonstick pan over

medium heat, and add the sausage. Stir and break apart with your spoon or spatula as

it cooks. Cook until browned, 6-10 mins. While the sausage is cooking, steam the

broccoli. Place trimmed florets in a heat-safe bowl with 4 tbsp water. Cover in saran

wrap and microwave for 4 min or until tender. Drain excess water. When sausage is

browned, remove from pan and set aside to cool. Leave juices in pan. Add mushrooms

and cook for 6-8 minutes. Add tomatoes and cook for 2-3 mins more. Remove from

heat. Lightly beat eggs, egg whites, milk, salt, pepper, and dill. Stir in cooled sausage,

mushrooms, broccoli, tomatoes, and 3/4 c of the cheese. Pour mixture evenly into

muffin tins ~3/4 of the way full. Use remaining 1/4 c cheese to top muffins. Bake for

20-25 min.

1 lb Breakfast sausage

1 head

1 cup

2

6

12

½ cup

¼ tsp

¼ tsp

½ tsp

¾ cup

Broccoli

Mushrooms, sliced

Medium tomatoes,

diced

Egg whites

Whole Eggs

1% Milk

Dill

Ground Pepper

Salt

Parmesan Cheese

10

Breakfast Casserole

Ingredients:

Directions

Preheat oven to 350 degrees, and grease a casserole dish. Heat a large

skillet over medium-high heat and add the sausage. Cook until the

sausage it brown and crumbly. Stir in the hash browns, cheddar cheese,

salt and green onions. In a separate bowl whisk eggs and milk together.

Pour the hash brown mix into a baking dish, and pour the egg mixture

over evenly. Bake the casserole in the oven until it begins to bubble and

the color is golden-brown

3.75 cups Frozen Hash Browns

1 lb

1 cup

1 cup

6

12

½ cup

½ tsp

¼ tsp

Sausage (Cooked)

Shredded Cheddar Cheese

Shredded Mozzarella

Cheese

Green Onions (Sliced)

Eggs

2% Milk

Salt

Pepper

11

Toast with Yogurt and Smoked Salmon

Ingredients:

Directions:

Dividing evenly, top the toast with the yogurt, salmon, onion, and capers, Season with the pepper.

2 Large slices country bread (toasted)

½ cup

4 oz.

¼

1 tsp

Plain low-fat greek yogurt

Sliced smoked salmon

Small red onion, thinly sliced

Capers

Black pepper to your liking

12

Egg Sandwich with Ham and Spinach

Ingredients:

Directions:

Heat the oil in a large nonstick skillet over medium heat, then fry the eggs to the

desired consistency, 2 to 3 minutes for slightly runny yolks. Form 2 sandwiches

with the English muffins, fried eggs, spinach, and ham.

1 tbsp Olive oil

2

2

2 cup

Some

Some

Large eggs

Whole grain English muffins, split and toast-

ed

Baby spinach

Slices deli ham

Kosher salt and black pepper

13

Mushroom and Egg White Omelet

Ingredients:

Directions:

Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the

mushrooms and scallions and cook, stirring often, until tender, 2 to 3 minutes; re-

move from the skillet. n a medium bowl, beat the egg whites with ¼ teaspoon each

salt and pepper. Return the skillet to medium heat, heat the remaining tablespoon of

oil, then cook the egg whites until they begin to set, 1-2 minutes.

2 tbsp Olive oil

4

2

4

Some

¼ cup

Button mushrooms (sliced)

Scallions (sliced)

Large egg whites

Kocher salt and black pepper to your liking

Shredded cheddar

14

Waffles with Nut Butter and Bananas

Ingredients:

Directions:

1. Toast the waffles according to the package directions.

2. Dividing evenly, top with the almond butter, bananas, and honey.

2 Frozen whole-grain waffles

2 tbsp

1

1/2 tbsp

Almond butter or peanut butter

Bananas, thinly sliced

Honey

15

Frozen Fruit Smoothie

Ingredients:

1 Ripe banana

1-2 cups Frozen fruit (e.g. raspberries, blueberries, strawberries, etc.)

2 tbsp Natural yogurt

1 Handful of oats

1 cup Milk (dairy, soy, almond, etc.)

1 Handful mixed nuts (optional)

Honey to taste (optional)

Directions:

Add all the ingredients to blender and blend until smooth. More liquid may be

added to achieve desired consistency.

16

Buttery Tomato Pasta

Ingredients:

Directions:

Fill half a 4 quart pot with water. Add a tablespoon of salt. Bring salted water to boil.

Add pasta. Cook until al dente, tender but still a little firm. While the pasta water is

heating and the pasta is cooking, prepare the tomatoes. Shred the canned whole

tomatoes with your fingers as you put them in a small saucepan. Add any tomato

juice left in the can to the pot. Add the butter. Heat to a simmer and stir to melt the

butter. Simmer gently while the pasta is cooking. Stir in sugar, salt, and pepper to

taste. If you have fresh basil, thinly slice a couple leaves and stir in. If not, if you want

you can add a pinch of dried basil. When the pasta is done, drain it. Stir in the cooked

tomatoes and put in a serving bowl. Serve immediately.

½ lb Fusilli pasta or elbow macaroni

14 oz. (1 can)

2 tbsp

2 tsp

Some

Some

Pinch

Whole tomatoes

Butter

Sugar (more or less to taste)

Salt to taste

Pepper to taste

Dried basil or freshly sliced basil (optional)

17

Gluten Free Mexican Rice

Ingredients:

Directions:

Heat a large skillet over medium high heat. Add olive oil and chopped onions. Cook until

onions are soft but not browned — about 3 minutes. Add the rice and cook stirring for 2

more minutes. Rice will start to look translucent. Put onion rice mixture into a microwave

safe casserole dish with a lid. Put chopped tomatoes with their juice, ground cumin, garlic

and jalapeno if using into a blender and blend until smooth. Add enough gluten free chicken stock to make 3 cups of liquid and blend. Add the tomato

chicken stock mixture to the rice, stir and microwave on high for about 18 – 20 minutes. Stir 3 times while cooking. Remove from microwave , stir, replace

cover and let stand 5 minutes. The tomato chicken stock mixture to the rice in the skillet in 1 cup increments, stirring after each. Add each addition of liquid

until totally absorbed. Wave, stir, replace cover and let stand 5 minutes. If not using the microwave, then add the tomato chicken stock mixture to the rice in

the skillet in 1 cup increments, stirring after each addition of liquid until totally absorbed.

2 tbsp Olive oil

½ cup

1 cup

15 oz. (1 can)

½ tsp

1

1

1 cup

Finely chopped onions

Risotto (Arborio) rice

Chopped tomatoes

Ground cumin

Clove garlic

Finely chopped jalapeno pepper

(Optional)

Gluten free chicken stock

18

Gluten Free Cheesy BBQ Potato Skins

Ingredients:

Directions:

Spray cookie sheet with cooking spray. Cut each baked potato in half and line on

sheet. Using a spoon, scoop out the flesh, leaving about 1/4 inch intact. Cover the

inside with barbeque sauce and cover each wedge with chopped bacon and

onions. Top with the daiya cheese (You can use more than the amount given).

Season with salt and pepper as desired. Place in the broiler and broil until the

cheese is melted and bubbling, about 4 to 5 minutes. Take out, serve, and enjoy!

4 Potatoes

½

3-4

1 cup

Some

Desired

Chopped red onion

Slices of cooked bacon

Daiya cheese

BBQ sauce of your choice

19

Hummus Wraps with Grains and Greens

(Makes 2 wraps)

Ingredients:

Directions:

Place one wrap on a plate. Spread with about 1/4 cup hummus and sprinkle

with hemp seeds, if desired. Arrange half the quinoa down the center of the

wrap. Put a big handful of leafy greens next to it on one side and half the

tomato slices on the other. Sprinkle half the avocado strips here and there,

followed by a few strips of sun-dried tomatoes, if desired.

2 10-inch wraps

1/2-3/4 cups

½ cups

Handful

1

½

Optional

Hummus as needed

Cooked quinoa, brown rice or black rice

Or 2 of mixed baby greens, shredded lettuce, baby

arugula or baby spinach

Medium ripe fresh tomato, thinly sliced

Medium firm ripe avocado, peeled and sliced

Strips of sun-dried tomato

20

Chickpea Chopped Salad

Ingredients:

2 Large romaine hearts, washed and chopped

1 cup Pulled cooked chicken breast

1 can Chickpeas, rinsed and drained

1 cup Grape tomatoes, sliced in half

3/4 cup Sweet corn (I grilled mine)

1/4 cup Crumbled goat cheese

1/3 cup Cilantro, washed and chopped

1 Small avocado, diced

1/2 cup BBQ dressing, if desired

Directions:

In a large bowl add lettuce, top with all ingredients except for avocado and BBQ

dressing. Toss salad gently. Place into cold salad bowls. Garnish with diced avocado

and drizzle with BBQ dressing if desired. Serve with low-fat corn tortilla strips. To

make vegan omit chicken and goat cheese. Add in roasted diced red peppers for

more flavor. You may use any dressing you like, such as two teaspoons of fresh

lemon juice.

21

Sriracha Avocado Egg Sandwich

Ingredients:

1 Peeled and diced avocado

1 tsp Lemon juice

1/8 tsp Salt

2 Hard boiled eggs

2 Slices multigrain or rye bread

Sriracha sauce as desired

Optional adding sliced meat

Directions:

Scoop the avocado into a small bowling and use a fork to mash

the avocado. Stir in the lemon juice and salt and continue to

mash the avocado until all the ingredients are mixed. Peel the

hard boiled eggs, and then in a separate bowl mash them into

small pieces also. Toast the bread and spread with half of the

avocado mixture evenly. Then add half of the egg mixture on top

of the avocado mixture. Sprinkle desired amount of sriracha

sauce.

Optional: Add sliced meat after spreading avocado mixture

22

Ham Sandwich Skewers

Ingredients:

Directions:

Cut vegetables and bread up into small sizes to fit them on to skewer, and

roll the lettuce to fit onto skewer. Thread ham, cheese, rolled lettuce, desired

vegetables and cubed bread on the skewers Stir together dressing and

grated cucumber to create a dipping sauce for the skewer.

OPTIONAL: The ham maybe bought raw and cooked to desired taste, and

vegetables may also be cooked in desired sauces to give a more interesting

taste to the skewer.

¾ lb Desired ham

4 oz. Preferred cheese cut into cubes

½ head Romaine lettuce

Vegetables (desired)

Toasted French bread

¾ cup Ranch dressing

½ cup Grated cucumber

Desired amount of skewers

23

Creamy Avocado Spinach Pasta

Ingredients:

10 oz (280 g) Pasta of choice

1 Clove garlic

1 Avocado

1 cup Fresh spinach

1/4 cup Basil

1 tbsp Lemon juice

1 cup Pasta water

Salt & pepper to taste

Directions:

Cook pasta according to package instructions. While pasta is cooking, put the rest

of the ingredients into a blender and blend until it turns into a smooth sauce. Start

with 3/4 cup of pasta water and add more as needed for desired consistency. Toss

pasta and sauce into a bowl and serve immediately. Note: Sauce is best served the

day it is made as avocados will turn brown.

24

Shrimp with Tomato and Olives

Directions:

Ingredients: 1 cup Rice, quinoa or couscous

1 tbsp Olive oil

1 Small onion

1 can Diced tomatoes, drained

¾ cup Pitted olives

Kosher salt

1 lb Shrimp deveined and peeled.

Cook the quinoa, rice or couscous according to the package. Heat

the oil in a saucepan and add the onion. Cook the onion until it is

a golden brown in color. Add the tomatoes, olives, ½ teaspoon of

salt and allow to simmer. Stir occasionally until the mixture has

thickened slightly. Add the shrimp to the mixture and mix in

thoroughly, and cook until the shrimp is no longer raw. Pour

mixture over rice, quinoa or couscous and serve.

25

Veggie Quesadilla

Ingredients:

Directions:

Put the tomatoes, chili, garlic, onion, coriander and pinch of salt into a food processor until it’s a fine salsa Consistency, or chop everything up finely, crush

the garlic and mix together in a bowl. Heat up a frying dry frying pan To medium heat. Spread the filling across 2 tortillas but leave about an inch from the

edge. Scatter grated cheese across the top and put the other tortilla wrap on top. Cook one at a time in the frying pan for 1-2 min on either side until the

cheese is melted and the tortillas are crispy. Slide it onto a plate, put another plate on top and flip it. over before putting it back in the pan to cook the other

side. Mix the yogurt with the Cajun spice over before putting it back in the pan to cook the other side. Mix the yogurt with the Cajun spice.

Slice into 4 and serve with the Cajun yogurt on the side.

4 Tortilla wraps

½

1

½

1

2

1

2

Pinch

Desired

100ml

1 tsp

Pack of cherry tomatoes

Pepper

Onion

De-seeded Chili (if you want it to be spicy)

Sundried tomatoes

Small bunch of fresh coriander

Cloves garlic

Salt

Cheese of your choice to scatter a light layer across a tortilla

Or however much you desire Greek or natural yogurt

Cajun spice seasoning

26

Protein Peanut Butter Pie

Ingredients:

Directions:

1 tbsp Whey isolate (either chocolate or vanilla)

2 tbsp

2 tsp

1 tbsp

1 tsp

2 scoops

¼ cup

2 tbsp

2 tbsp

2 tbsp

2 tbsp

2 tsp

½ tbsp

Almond flour

Brown sugar

Coconut Oil

Cocoa powder

Whey Isolate (either chocolate or vanilla)

Low-Fat Plain Cream Cheese

Plain Greek yoghurt

Peanut butter

Maple syrup

Almond milk of desired flavor (vanilla, plain, choco-

late)

Brown sugar

Melted Coconut Oil

Preheat oven to 350 degrees and prepare a pie pan. Combine 1tbsp of whey

isolate, almond flour, brown sugar, 1tbsp coconut oil and cacao powder

together until a crumble forms. This will be used as the crust. Add a pinch of

water and make sure mixture sticks together. Pour this mixture into the pan.

Bake the crust for 5 minutes and allow to sit while making pie. Using a blender,

mix together cream cheese, peanut butter, and Greek yogurt until the mixture is

smooth. Add the remainder of ingredients and blend until everything is smooth.

Pour pie into pan on top of the pie crust, smooth down with a spoon and allow

the pie to chill for 1 hour in the freeze.

OPTIONAL: Drizzle melted chocolate chips as a garnish and serve immediately.

27

White Chocolate Oreo Truffles

Ingredients:

Directions:

Add all dry ingredients to a food processor and allow to process until

everything is mixed up. Add Greek yogurt into processor and process again

until very smooth. Batter should be thick and sticky. Roll batter into desired

amount of truffles, and place on a baking sheet in freezer, and freeze for 30

minutes. Melt white chocolate chips and roll truffles around in chocolate.

While the chocolate is still warm crush up some Oreo wafers and sprinkle

over top. Freeze truffles again for 30 minutes, allow chocolate to set.

½ cup Whole Wheat Flour

¼ cup

10

10

¼ cup

1 cup

¾ cup

Coconut Flour

Oreo Cookies

Oreo wafers (remove cream from 5 cookies)

Granulate stevia (or sugar)

Plain, Non-fat Greek yogurt

White chocolate Chips

28

Chocolate, Pumpkin, Peanut Butter Cupcakes

Ingredients:

2 Eggs

1 drop Vanilla extract

4 tbsp Cocoa powder

4 tbsp Whole-meal flour

Dash of salt

4 tbsp Pumpkin puree

3 tbsp Honey

Directions:

Mix all ingredients together and place in cupcake holders. Bake for 15-20

mins on 190 degrees and top with peanut butter.

OPTIONAL: top with chocolate or peanut butter chips.

29

No Bake Chocolate Brownies with Ganache

Ingredients:

1 cup Raw walnuts, divided (1/2 cup more for topping)

1 cup Raw almonds

2 1/2 cups Dates, pitted (if dry, soak in warm water for 10 minutes, then drain)

3/4 cup Cocoa powder

2 tbsp Cocoa nibs (or chocolate chips) + more for topping

1/4 tsp Sea salt

Ingredients (ganache): 1/4 cup Milk (dairy, soy, almond, etc.)

1 cup Dairy-free dark chocolate, chopped

2 tbsp Oil of choice (or sub vegan butter, coconut oil), melted

1/2 cup Powdered sugar

1/4 tsp Sea salt

Directions:

Place walnuts and almonds in food processor until ground, Add cocoa powder and sea salt.

Empty into bowl then Add dates to the food processor, also set aside. Add cocoa mixture and

process while adding dates. Process until a dough consistency is achieved. Add the brownie

mixture to a small parchment lined 8x8 dish, add remaining 1/2 cup roughly chopped walnuts

and cacao nibs and toss to combine and evenly distribute and press down with hands until it is

flat and firm. Lift parchment paper to remove brownies from dish and use hands to slightly

squeeze in the sides to create a smaller square - this will make the brownies slightly thicker

and denser. Transfer back to dish and place in freezer or fridge to chill for 10-15 minutes

before cutting into 12 even squares (If adding ganache, slice afterwards!).

FOR THE GANACHE: Microwave milk for 45 seconds, immediately add chocolate to warm milk

and allow to melt. Add salt and stir gently and add oil and use a whisk to mix. Set in fridge for

10 minutes to thicken. Remove from fridge and add powdered sugar whisk to combine. Frost

brownies generously with frosting Slice into 12 even squares. Store brownies to keep fresh.

30

Pecan Shortbread Cookies (Makes 12)

Ingredients:

Directions:

Place the pecans in a food processor and pulse until the nuts are finely

ground. Do not to over process. Add the coconut flour and salt, and

pulse to combine. Add the maple syrup, and pulse until the dough

starts to stick together.

Make It Raw: Using a cookie scoop or a spoon, scoop the batter by

rounded tablespoonful's onto a Teflex-lined tray. Use the palm of your

hand to gently flatten the cookies to about 1/3 inch thick. Dehydrate at

110°F for about 4 hours, carefully flipping the cookies over onto a

mesh-lined tray halfway through, until they feel dry and firm.

Make It Baked: Preheat the oven to 300°F. Using a cookie scoop or a

spoon, scoop the batter by rounded tablespoonful's onto a parchment-paper-lined baking sheet. Use the palm of your hand to gently flatten the cookies to

about 1/3 inch thick. Bake for 9 to 11 minutes, until the cookies are dry on top. Let cool completely on the baking sheet before handling (or else they will

crumble). Store the cookies in an airtight container at room temperature for up to 2 days, in the refrigerator for up to a week, or in the freezer for up to a

month.

2 cups Raw pecans

¼ cup

½ tsp

½ cup

Coconut flour

Sea salt

Maple syrup

31

Two Minute Tiramisu

Ingredients:

2 tsp Maxwell House Instant Coffee Original Roast

2 Jell-O Vanilla Pudding snacks

1 pkg Thinsations shortcake thin crisps cookies

1 tbsp Thawed cool whip light whipped topping

Directions:

Stir 1 tsp of instant coffee into each pudding snack. Top with cookies

and cool whip. Pour into a fancy glass or bowl for serving.

32

Peach Pie (Gluten-free)

Ingredients:

Directions:

Preheat the oven to 375 degrees F. Lightly oil a 9-inch pie pan. To make the crust, combine

the teff flour, oil, syrup, vanilla, and salt in a medium-size bowl and stir until well combined.

Reserve 1/2 cup of the mixture to use as a crumb topping. Transfer the dough to the

prepared pie pan and use your fingers to press it out in an even layer over the bottom and

sides of the pan. Layer the peaches on to the dough. Sprinkle cinnamon on top. Cove

peaches with leftover dough. Poke a few holes in the dough with a fork. Bake for about 10

minutes, or until it loses its shine.

2 cups Teff flour

½ cup

1 cup

½ tbsp

5 tsp

1

1 ½ tbsp

Melted extra-virgin coconut oil

Maple syrup

Vanilla extract

Sea salt

5 ripe peaches

Maple sugar or date sugar

Teaspoon cinnamon

33

Pear and Apple Crumble (Serves 8)

Ingredients:

Directions:

Preheat the oven to 350 degrees F. In a mixing bowl, combine the fruits with the next 5 ingredients and stir together until evenly coated. Pour into a lightly

oiled 9- by 13-inch baking pan. In a small bowl, combine the first 4 topping ingredients and toss to coat. Drizzle in the oil and stir until evenly coated. Sprinkle

the crumble topping evenly over the fruit mixture. Bake for 35 to 40 minutes, or until the fruits are soft and the topping is golden. If desired, serve warm in

bowls topped with nondairy ice cream.

4 Medium ripe pears, cored and thinly sliced

3

2 tbsp

1/3 cup

½ tsp

¼ tsp

1 tsp

½ tbsp

½ tbsp

2 tbsp

¼ tbsp

2

Optional

Medium sweet apples, peeled, cored, and thinly sliced

Granulated sugar

Finely chopped almonds

Cinnamon

Nutmeg

Vanilla extract

Whole wheat pastry flour

Wheat germ, oatmeal, or quinoa flakes

Granulated sugar

Cinnamon

Safflower oil

Non-dairy vanilla ice cream

34

Make-Ahead Yogurt Fruit Parfait

Ingredients:

Directions:

In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine, then

layer half in a wide-mouth mason jar or container. Add half the fruit and

berries then layer in remaining yogurt mixture and berries. Refrigerate

overnight, and up to 3 days. Enjoy cold.

6 oz Greek yogurt

1/3 cup Oats, uncooked

1 tsp Chia seeds (optional)

2 tbsp Milk (cow, soy, almond, etc.)

1 cup Frozen mixed fruit & berries

35

On the go Oats! (Prepare the night before)

Ingredients:

Directions:

Get an empty mason jar

Add enough rolled oats to fill ¾ of the mason jar

Add almond milk (as much as you feel you need for the oats)

Add cinnamon to your liking

Add agave syrup to your liking

Close the jar, shake it up and put it in the fridge

Should be ready in the morning!

Add fresh fruit such as strawberries, blueberries or any fruit that you prefer and it is ready to go!

Enough Rolled oats to fill ¾ of mason jar

Enough

Desired

Desired

Desired

Almond milk needed for the oats

Cinnamon to your liking

Agave syrup to your liking

Assorted fresh fruits of your choice

36

Pre-made Smoothie! (Gluten free)

Ingredients:

Directions: Start off by filling an ice cube tray with plain yogurt.

Put the ice cube tray in the freezer overnight.

Grab some zip-lock bags and cut up any fruit of your choice e.g. strawberries,

blueberries, peaches, mangoes, apricots, bananas etc. and create combinations.

Add a cube of frozen yogurt to each bag of fruit.

Make a bunch of these and put them in the freezer.

When you wake up in the morning, you can just grab a bag of your choice,

empty the contents into a blender and add one cup of any liquid that you

prefer. E.g. coconut water, apple juice, etc.

Put it in a to-go cup and you’re ready to go!

1 Large container of plain yogurt

Assorted Fruits of your choice

37

Carrot Cake Oatmeal Cookies

Ingredients:

Directions:

Preheat oven to 325 degrees, mix together dry ingredients (excluding

carrots) and wet ingredients in separate bowls. Once both are thoroughly

mixed begin to pour wet ingredients into flour mixture. Mix carrots into the

cookie dough mixture and chill for at least 30 minutes. Drop cookie dough

onto a baking sheet and bake for 12 to 15 minutes. Cool and serve.

1 cup Instant Oats

¾ cup

1 ½ tsp

1 ½ tsp

3 g

2 tbsp

1

5 mL

½ cup

¾ cup

Whole Wheat Flour

Baking Powder

Ground Cinnamon

Salt

Melted Coconut Oil, or Unsalted Butter

Large Egg

Vanilla extract

Maple Syrup

Grated Carrots

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No Bake Chocolate Chip Cookie Dough Bars

Ingredients:

Directions:

Mix all ingredients together (excluding the water) Add water slowly once all

ingredients are mixed. If your dough is too sticky add more coconut flour, if

mixture is too dry add more water. Shape dough into desired amount of bars.

Place into fridge and allow bars to chill for a minimum of two hours.

¼ cup Vanilla Whey Protein Powder (Optional)

2 tbsp

1 tsp

2 tsp

10 g

½ tbsp

Peanut Butter

Honey or Agave Syrup

Water

Milk or Dark Chocolate

Coconut flour

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Apple Sandwich with Peanut Butter

Ingredients:

Directions:

Take an apple and cut the core out of it.

Cut the apple into horizontal slices.

Spread Peanut butter, almond butter, sunflower butter or any butter you

prefer onto one side of each of the slices.

Sprinkle some granola and chocolate chips on top.

Put another slice on top to create the sandwich.

You are done! Enjoy.

1 Apple

Desired

Desired

Peanut, almond or sunflower butter

Granola and/or chocolate chips

40

Spicy Chili Lime Roasted Chickpeas

2 1/2 tbsp Olive oil

2 cans Low sodium chickpeas (garbanzo beans),

drained, rinsed and patted dry

1 1/2 tbsp Chili powder

1/2 tsp Cumin

1/4 - 1/2 tsp Chipotle powder

Juice from 1 lime

Salt, to taste

Preheat oven to 450°F. Line a baking sheet with parchment

paper. In a medium bowl, combine the seasonings, olive oil,

and lime juice. Add the chickpeas to the mixture and gently

stir to coat. Spread the seasoned chickpeas on the parchment

lined baking pan in a single layer. Roast the chickpeas at 425

degrees F for 30 - 40 minutes, or until they are browned and

crunchy, checking halfway through and stirring once or twice.

Watch them during the last few minutes to avoid burning.

Sprinkle with salt, to taste, if desired.

Ingredients:

Directions:

41

Popcorn Balls

Ingredients:

1 tbsp Canola oil

3 tbsp Unpopped popcorn kernels

2 tbsp Unsalted butter

2 ¼ cups Mini marshmallows

1 cup Honey-nut toasted oat cereal

1 oz. Pretzel sticks, broken into pieces

¼ cup Chopped and dry-roasted peanuts

Directions:

Heat oil in a pan over medium-high heat. Add the kernels and cover. Shake

pan frequently until the popping slows down. Melt butter in a pan over low

heat and add marshmallows. Cook for 2 minutes and remove from the heat.

Add the popcorn and remaining ingredients to mixture and stir. Allow the

mixture to cool for 2 minutes and then form into desired amount of balls.

42

Hummus Guide

Hummus serves as a great and healthy

snack dip for many food items such as

chip, vegetables and bread. It can also

serve as a spread for crackers and

sandwiches to add an interesting taste.

Many students have habits of eating

when they are stressed, during exams,

lectures or studying. Many others do

not wish to eat plain snacks and

therefore opt for other,

perhaps less healthy options. Hummus

can add to those snacks and create

something delicious and

nutritious for students to snack on

whether they are on the go,

doing an exam or listening to a

lecture. It is a great option for flavorful

food, without compromising your

health.

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Superfood Sandwiches

Tummy toner:

Combine avocado , black

pepper, sea salt and hot

sauce for a boost of

magnesium and fibre

while hot sauce will boost

your metabolism

Sleep Soother:

Combine strawberries and

goat cheese for a vital dose

of vitamin B6 for release of

melatonin (sleep hormone) in

your body.

Skin Support:

Combine soft cheese

and blackberries for

your skin to appear

moist and fight against

wrinkles.

Stress Buster:

Combine chocolate

spread with banana and

walnuts to produce

“happy hormone” in your

body and keep your

blood sugar stable

Fat Blast:

Combine roasted

vegetables and feta to

help get a boost of

calcium to stimulate fat

loss, fibre and

vitamins

Immunity Charger:

Combine smoked salm-

on with cucumber. The

Omega-3 will aid in

reducing inflammation

of cells.

44

Customize Your Trail Mix

Trail mix is an awesome snack idea. Nuts and seeds

provide you with doses of healthy fats that tend to be

overlooked. First, pick a type of nut you enjoy the taste of. You can pick one, two or all of them. These will

provide you with healthy fats and several types of nutrients you need throughout the day. Pick

nuts that are plain, without any additional flavors to keep them healthy as possible. Try to avoid

roasted, baked or BBQ’d nuts at the nutritional information changes after they have been

heated.

Second, pick a type of seed to add a nutritional kick to your diet. They provide you with precious

Omega-3, iron, magnesium and many other nutrients that aid in muscle maintenance , weight

loss, and even sleep. Similar to the nuts, you want to make sure the seeds are not baked, or

roasted as this alters the nutritional value found in the seed.

Next, you want to pick some kind of sweet tasting snack such as M&M’s to add to the taste of the

rest of the mix as you may get tired of eating something that tastes so bland. Be careful when

adding the sweet component as you do not want to overdo the sugar levels in your trail mix.

Dried fruit is an important component as it packs the same nutrients of the hydrated fruit but in a

higher concentration. However, you want to make sure you are not overdoing the dried fruit as it

contains the same amounts of sugar as if it were hydrated. When picking your dried fruit at the

supermarket try to find fruit with no added colors, and the ingredients of the package should

only list the fruit.

The final step of finishing off your trail mix is to add a crunchy texture. This will help in keeping

the texture of the rest of the trail mix interesting and not too soft.

45

Protein In Perspective

Protein is an essential piece of our diets. Our bodies use protein to build and repair muscles, create important hormones to allow our bodies to function.

Protein gives energy boosts before and after vigorous activities, stimulates fat loss and suppresses the appetite to avoid stress eating. Furthermore, it aids

in decreasing your risk for several diseases later on in life such as osteoporosis.

Use this meter to see where some popular food choices fall in terms of the amount of protein found in them.

Students tend to overlook how much protein they should eat in a day. The

average person should be consuming 0.8grams of protein per kilogram of body

weight. This amounts to 56 grams for a man, and 46 for a woman!

Some food items that are full of protein are meats such as chicken, beef, turkey and

seafood. For vegetarians some of the most effective food is soy products as nuts

contain a lot of protein, as well as beans.

46

Student Health 101 is a free monthly e-zine for KPU students promoting healthy bodies and minds. Each issue is filled with information to

encourage students' wellbeing and to make the most of their time at KPU.

http://www.kpu.ca/student-health-101

http://read101.ca/kpu.html

If you would like to receive the latest edition of Student Health 101 on your smartphone, text KPU to 71441.

47

Harvest Boxes are

approximately 10

pounds of fresh produce

and fruit in a 100% post

consumer recycled box

delivered twice a month

to all campuses.

HARVEST VALUE BOX

(Price: $5/Student or $8/Non-Student)

- Contains at least seven varieties of fresh

vegetables/fruit.

- Designed to make eating vegetables/

fruit more affordable.

- As local as possible; imported when

local produce is not available.

HARVEST LOCAL BOX

(Price: $10/Student or $15/Non-Student)

- Contains local produce from BC farmers

& suppliers.

- Helps support your local community

with the proceeds going to help people in

need.

HARVEST BOGO BOX

(Price: $10/Student or $15/Non-Student)

- This box option involves the value box;

you buy one box for yourself and a

second box is given to a family in need.

- Contains at least seven varieties of fresh

vegetable/fruit.

- As local as possible, but imported when

local is not available.

office@kusa.ca

activeksa.weebly.com/

harvest-boxes.html

48

Contact Peer Support:

Kwantlen Polytechnic University

Kwantlen Student Association

peersupport@kusa.ca

49

More Peer Support resources can be found at:

http://kusa.ca/peersupport/

50

This Food for Thought Booklet Belongs to…

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