The UCookbook:
Meals Without Cooking
California Turkey Wrap
2 tbsp non-fat Greek yogurt
1 tbsp chives, chopped
Lime juice, to taste
½ avocado, diced
½ tomato, chopped
½ cucumber, peeled, seeded, and diced
1 sprouted grain tortilla
Turkey breast slices
1 slice pepper jack cheese
¼ cup alfalfa sprouts
Directions
Mix yogurt, chives, and lime juice in a small bowl. Set aside.
Toss avocado, tomato, and cucumber in another small bowl. Set aside.
Evenly spread yogurt sauce on tortilla, leaving a 1-inch border. Layer with turkey, cheese, alfalfa sprouts, and avocado mixture. Roll up like a burrito. Cut in half and serve.
—Brynn, University of California, Irvine
Southwestern Quinoa Salad
½ cup dry quinoa
¾ tbsp olive oil
1 tbsp lime juice
Pepper, to taste
½ cup cherry tomatoes, halved
¼ cup black beans, rinsed and drained
¼ cup red onion, chopped
½ cup corn
2 tbsp cilantro, chopped
Lime wedges
Directions
Prepare quinoa according to package directions.
Whisk olive oil, lime juice, and pepper in a medium bowl. Toss with quinoa, tomatoes, beans, corn, and cilantro until everything is evenly coated.
Garnish with lime slices and refrigerate until ready to serve.
—Brynn, University of California, Irvine
Apples With Peanut Butter
Apples
All-natural crunchy peanut butter
Directions
Wash the apple by rinsing it with water. Core the apple and slice it into large pieces or wedges.
Stir the peanut butter and spread it on the larger pieces of apple, or use it as a dip for the smaller wedges.
—Nikolas, University of Windsor
Hummus Plate and Tortillas, Two Ways
1 can chickpeas
Vinegar
1 clove garlic
Carrots, chopped
Celery, cut in large pieces
Cucumbers, cut in large pieces
Grapes
2 tortillas
Jam
1 can tuna
Garlic powder
Oil
Directions
Place chickpeas in a blender with a little water. Blend until smooth. Add vinegar and one clove of garlic and blend again. Place hummus in a dish, and serve with carrots, celery, cucumbers, and grapes.
To make a sweet tortilla, spread jam on a tortilla and roll up.
To make a savory tortilla, mix tuna with vinegar and garlic powder. Spread tuna mixture on a tortilla. Drizzle oil on top and roll up.
—Christie, University of Windsor
More Recipes
Cold Spinach Dip
1 8 oz. carton sour cream
1 cup mayonnaise
1 8 oz. can water chestnuts, chopped
1 pkg. Knorr vegetable soup (optional)
1 tsp ground pepper
Defrost, drain, and squeeze water from spinach. Add rest of ingredients. Blend well and refrigerate overnight. Serve with crackers, raw vegetables, or party breads.
—Sabrina, University of Wyoming, Laramie
Simple Salad
Salads can be an easy way to get a lot of nutrients in a hurry. One of my favorite salads is to fill a bowl with my favorite lettuce/greens and add chopped tomato, sliced carrots, bite-size pieces of asparagus, canned beans (rinsed), shredded cheese, tuna, and balsamic vinaigrette.
—Beth, Northwest University, Kirkland, Washington
Cheese & Fruit Kabobs
1 pkg. cheese cubes
Seedless red grapes
Small fresh strawberries
About 4 kiwi, peeled and cut into bite-size pieces
Note: Choose fruits to your liking; all are great dipped in strawberry low-fat yogurt or French vanilla pudding.
Arrange one of everything in the order you choose onto small straws or wooden skewers. Serve as dippers for the yogurt or pudding cup you choose. It’s easy to make, and it makes a great midnight snack if you’re up late studying.
—Mariah, Delaware State University, Dover
A Bagel With Everything
Take a bagel (plain or wheat) and spread marinara sauce on top. Sometimes I like to spice it up a bit and use the red meat sauce, but usually I just stick to plain marinara. Top with cheese and add any other toppings you desire—pepperoni, pieces of chicken fingers, rotisserie chicken, vegetables, seasonings, etc. You can eat cold or place the bagel creation through a rotating toaster oven or microwave.
—Terrece, Gustavus Adolphus College, St. Peter, Minnesota
Zesty Guacamole
2 plum tomatoes, finely chopped (about 1 cup)
¼ cup finely chopped red onion
2 tbsp fresh lime juice
2 tbsp fresh cilantro leaves
½ tsp seeded fresh jalepeño chiles
¼ teaspoon salt
¼ tsp ground cumin
2 small, ripe avocados, pitted and peeled
In a medium bowl, gently combine the tomatoes, onion, lime juice, cilantro, chiles, salt, and cumin. Add the avocados and use a fork to gently mash and combine them with the other ingredients. Serve as soon as possible, but can be stored in a tightly covered container in the refrigerator for up to two days. Stir before serving.
—Larissa, College of Lake County, Grayslake, Illinois
Tuna Salad
I mix tuna fish with fat-free salad dressing instead of mayo. It adds a better flavor with much less fat. I also dice up celery and onions to mix in, sometimes carrots.
Joshua, Boston College
Salad Wrap
Get a tortilla. Fill it with your favorite lunchmeat (mine is salami). Throw your favorite cheese on top of the meat. Add lettuce and other toppings, like pickles, tomatoes, or olives. Pour your favorite salad dressing or vinegar on top of everything and wrap it like a soft taco.
—Alex, Carthage College, Kenosha, Wisconsin
Broccoli Slaw
Chop up some broccoli, cucumber, carrots, and any other vegetables you like and add a little fat-free Italian dressing.
—Chris, University of South Florida, Morsani College of Medicine, Tampa
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