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Picture Yourself: A Blog Series

5 Quick and Easy Healthy Recipes from Harper College's Nutrition Program

A woman seated and happily eating a healthy salad

It’s no secret that eating healthy comes with a multitude of benefits. It can help us maintain a healthy weight, which reduces our risk of chronic diseases such as heart disease and cancer. It can significantly decrease our stress levels with the help of certain carbohydrates, proteins, and vitamins. Calcium-rich foods can strengthen our teeth and bones, and for better or worse, our eating behaviors are learned from our children, which will be learned from their children, and so on.

So, yes, eating healthy is good. But it’s easier said than done, right? Everywhere we look, a new diet or superfood is on the rise, and we’re led to believe that it’s the key to our wellness. What often isn’t underlined on food blogs and social media is the time and cost it takes to keep up with these trends, making it all too easy to give up.

Eating healthy doesn’t have to be fussy. It just requires a little planning. To make things easy, we turned to some of the faculty and students here at Harper College's Nutrition program for recipes of their favorite snacks and meals that keep them happy, energized, and healthy on the go.

1. Avocado Toast Makes for a Filling and Tasty Breakfast

"This recipe has a little bit of everything! Carbs, fat, protein, and fiber. It is very tasty and filling and will keep your hunger satisfied for a long time. While I mainly eat this for breakfast, it can be enjoyed for any meal or snack throughout the day." — Anton Feldman, Harper Nutrition Student

Avocado Toast Recipe

  • 1 avocado, peeled and seeded
  • 2 slices whole grain bread or bread of choice
  • 1/2 lemon
  • Salt and pepper to taste
  • 2 eggs, fried, scrambled or poached

1). Toast 2 slices of bread until golden and crispy.
2). Halve 1 avocado and remove pit. Scoop out avocado into a small mixing bowl.
3). Juice and zest lemon directly into bowl.
4). Add salt and pepper to taste.
5). Combine and spread onto both slices of bread.
6). Top with 2 eggs prepared to your liking.

2. Get an Energy Boost with Protein Peanut Butter Balls 

"This recipe can serve as a tasty snack or dessert! The combination of peanut butter and chocolate satisfies a sweet tooth, and the fiber in flax and oatmeal keeps you feeling full. The recipe contains healthy fats along with fiber and protein thanks to its simple ingredients." — Traci Wessel, Nutrition Department Chair

Protein Peanut Butter Balls Recipe

  • 1 cup oatmeal
  • 1/2 cup natural peanut butter
  • 1/2 cup ground flaxseed
  • 1/2 cup dark chocolate chips
  • 1/3 cup honey
  • 1 tsp vanilla
  • 1 ½ scoops unflavored or vanilla protein powder

1). Mix together oatmeal, flaxseed, protein powder in a medium bowl.
2). Add honey and vanilla to oatmeal mixture and mix until combined.
3). Add chocolate chips and stir until mixed throughout.
4). Form into 1” balls and refrigerate.

3. Take a Healthy Lunch with Mixed Vegetable Pasta

"This recipe is appetizing and colorful due to its variety of vegetables. It contains whole wheat pasta, which is a good source of fiber, along with chicken which is a good source of protein. Different vegetables can be added according to your preference. This is great for a quick, easy, and healthy lunch. It can be made beforehand and stored in the freezer as well." – Yusra Ifteqar, Harper Nutrition Student

Mixed Vegetable Pasta Recipe

  • 6 tbsp oil
  • Whole wheat angel hair pasta
  • 2 bundles chopped spring onion
  • 1 ½ cup chopped carrots
  • 1 chopped capsicum
  • 1 ¼ cup green peas
  • 1 cup chopped French beans
  • 3-5 slit green chilies
  • 1 chopped boneless chicken breast
  • 1/2 cup corn
  • Salt and pepper to taste
  • 4 tbsp vinegar
  • 4 tbsp soy sauce

1). Cook pasta according to package directions.
2). Heat oil in a pot and add spring onions and green chilies. Fry for 1-2 minutes.
3). Add vinegar and soy sauce.
4). Add chopped chicken and cook for 5-6 minutes, stirring occasionally.
5). Add remaining vegetables and stir until combined. Let sit for 1-2 minutes.
6). Add salt and cook until all the vegetable water dries up. Top with black pepper to finish.

4. Complement Your Meal with a Side of Fresh Corn Salad

"This recipe is an excellent side dish to accompany any lunch or dinner. Corn provides fiber and antioxidants and is slowly digested, which means it does not elevate blood sugar quickly. Microgreens are a nutrient powerhouse! These tiny leaves are much more nutrient dense than their full-grown counterparts, usually containing 4-6 times more vitamins and phytochemicals." — Rachael Costello, RD LDN, Nutrition Instructor

Fresh Corn Salad Recipe

  • 4 cooked ears of corn
  • 1 medium tomato, diced
  • 1/4 cup zucchini, diced
  • 1 tablespoon Extra Virgin Olive Oil
  • 2 teaspoons white wine vinegar
  • 1/2 teaspoon each: salt and garlic powder pinch of pepper
  • handful of microgreens
  • 2 basil leaves, chopped

1). Combine corn, tomato, and zucchini in a bowl and set aside.
2). In a separate bowl, mix the olive oil, white wine vinegar, and seasonings.
3). Pour the seasoned dressing over the corn mixture.
4). Add in microgreens and basil, then gently toss.

5. End Your Day with a Comforting Vegetable Indian Stew

"This recipe has been a family favorite for years! It is especially comforting in the fall and winter months, filling the house with wonderful aromas and warming up our bellies. Not only is it a great dinner, but it’s even better leftovers." — Rebecca Schmarje, Harper Nutrition Student

Vegetable Indian Stew Recipe

  • 2–3 tbsp extra virgin olive oil
  • 1 large white onion, chopped
  • 3 large garlic cloves, minced
  • 4 large carrots, peeled and sliced into medium coins
  • 3 large potatoes, peeled and diced
  • 1 head of cauliflower, trimmed and cut into bite size florets
  • 1 tbsp cumin powder
  • 1 tbsp fenugreek powder
  • 1 tbsp chili powder
  • 2 tsp garam masala powder
  • Salt and pepper to taste
  • 2 26oz cartons of chopped tomatoes
  • 1–2 cups water
  • 1 15oz carton cooked/drained garbanzo beans
  • 1 cup frozen peas
  • 1 ½ full fat plain yogurt
  • 1–2 tbsp honey to taste

1). Heat a large heavy cooking pot to medium.
2). Add oil and sauté onion, garlic, and carrot.
3). Add potatoes, cauliflower, and spices. Stir to coat vegetables and cook for another minute or two to release flavors of spices.
4). Add tomatoes and water. Simmer for 45 minutes or until vegetables are soft and some of the liquid has reduced (You may have to adjust cooking time or add more water to achieve a stew-like consistency).
5). Add beans, peas, yogurt, and honey. Simmer for 15 more minutes, adjust seasoning to taste, and serve.

Originally Published Sep 16, 2019

Tags: Picture Yourself, Blog, Healthy
Last Updated: 4/17/25