Nutrition In College

Supplemental Information

Cooking On A Budget For College Students


Quinoa Breakfast Bake

  • 1 cup quinoa
  • 2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 2 eggs
  • 2 cups skim milk
  • 1/4 cup maple syrup
  • 1 1/2 cups frozen berries
  • 1 apple or pear, peeled, cored, and chopped into 1/2-inch cubes
  • 1/2 cup coarsely chopped nuts (optional)

  1. Preheat oven to 350 degrees. Lightly grease an 8-by-8-inch square baking pan, and set aside.
  2. In a medium bowl, stir together quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.
  3. In the same bowl used for quinoa, beat eggs until fully mixed. Whisk in the and maple syrup, and beat to combine.
  4. Scatter berries, apple or pear, and nuts (if desired) evenly on top of quinoa.
  5. Pour egg and milk mixture over top of fruit and quinoa. Lightly stir to partially submerge fruit. (Milk mixture will cook quinoa to create a very soft texture on the inside while creating a lightly crunchy crust on the outside.)
  6. Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. Serve warm, and refrigerate leftovers.

Green Salad with Apples and Toasted Walnuts

      • 1/2 cup walnut pieces

      • 2 Granny Smith or other tart apples, cored, halved and thinly sliced

      • 1/4 cup white wine vinegar

      • 1 tablespoon Dijon mustard

      • 2 tablespoons minced shallot

      • 1 teaspoon sugar Salt and pepper

      • 1/3 cup olive oil

      • 8 cups mixed salad greens

    • 1. Preheat oven to 350ºF. Spread walnut pieces on a rimmed baking sheet. Bake walnuts for 5 to 8 minutes, stirring every 2 minutes, until just toasted. Pour into a bowl to cool.

    • 2. Place apples in a bowl and toss with 1 Tbsp. vinegar. In a small bowl, whisk together remaining vinegar, mustard, shallot and sugar; season with salt and pepper. Whisking constantly, drizzle in olive oil and continue to whisk until smoothly blended.

    • 3. Place salad greens, apples and walnuts in a large bowl. Toss with dressing just before serving.

Pork Carnitas

      • 1 3-lb. boneless pork shoulder, cut into 2-inch chunks, trimmed of excess fat

      • 2 teaspoons salt

      • 1 teaspoon chili powder

      • 1/2 teaspoon ground cumin

      • 1/2 teaspoon dried oregano

      • 1 large onion, quartered

      • 3 cloves garlic

    • Sprinkle pork with salt, chili powder, cumin and oregano. Place in a slow cooker along with onion and garlic. Cover and cook on low until meat is tender and falling apart, about 6 hours. Shred pork and serve hot.

Recipe Sites

Macromolecules That Are Important in Diet


These play an important role in diet because they provide us with energy. They are found in fruits, vegetables, dairy products, pasta, and breads. Carbohydrates are converted by the body into glucose which is the body’s preferred fuel. By not eating enough carbohydrates you can experience trouble concentrating, feeling tired, digestive distress from low fiber, and possible kidney trouble. The structure of carbs are important because they can hold glucose which is for short term energy. This can be beneficial for complex carbs because they hold lots of glucose and energy that can be broken off to digest.


These are a type of nutrient and macromolecule that provides and stores energy. Lipids which play a vital role in diet because they also allow for us to have insulation, cholesterol management, and vitamin transportation. Without enough lipids you can have dry skin, hunger, loss of menstrual cycle, mental fatigue, and even poor body temperature regulation. Lipids have a structure of a polar head and inside is a hydrophobic tail, this is beneficial for membranes and storing energy.


As a component of all cells, proteins play a vital role in diet. They provide the body with amino acids, which allows it to build and repair tissue. This includes things like bones, blood, skin, and even hormones. By not getting enough protein the body takes longer to heal after injury, and can also lose muscle. One can also experience being tired more often, hair loss, and even having trouble growing nails. Proteins are structured in chains of polymers to make bendable 3D shapes.

Nucleic Acid

Having a balanced diet promotes and allows the making of nucleic acids. Nucleic acids are the building blocks of living things. They include DNA and RNA. This allows for us to transmit genetic information when we have children. We use things like amino acids to build nucleotides which are the building blocks of nucleic acids. The structure of nucleic acid is that of helix's or double helix's. This allows for base pairing with nucleotides and for hydrogen bonds to occur.

Tips For Saving Money

  • Try to buy produce in season since there will be a surplus. The more there are of a product, the less you have to spend.

  • Cook in large portions to store food for later. This allows for there to be food for many meals.

  • Consider planning what to buy when going to a grocery store or market. This is useful with healthy recipes and keeps people from impulse buying.

  • Try shopping at local farmers markets for deals and lower costs. This also boosts local economy and supports small business.

  • By eating healthy and cutting junk food out it also helps cut costs for food because you are getting nutritious meals without spending more money than necessary.

  • Cut out unnecessary restaurant trips.

  • Limit use of caffeine and other addictive drinks. They can become a costly habit that can be negative for health.

  • Consider buying generic brands to save on money.

  • Look into coupons for budgeting and sales.

  • Try not to buy pre-packaged or pre-sliced items. They cost more and the work can often be done easily at home.

Food Assistance Contacts

Local Farmers Markets

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Coupon Websites


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