USC Student Cookbook | USC Student Health

USC STUDENT COOKBOOK

TABLE OF CONTENTS A note from the USC Student Health WHOAs

4 WHOA TIPS: GROCERY SHOPPING 101

6

WHOA TIPS: COOKING 101

5

CHAPTER 1: BREAKFAST

7

Triple Berry Baked Oatmeal V

8

Overnight Oats V Q D

10

“Sweet for No Reason” Banana Pancakes V Q

9

Apple Raisin Oatmeal V Q D

11

Hot Banana Milk V D

10

Breakfast Pasta

12

CHAPTER 2: SMALL MEALS & SIDES

13

Tofu Power Bowl V

14

Open-Face Tuna Melties Q

15

Spam Musubi

16

WHOA TIPS: 3 INGREDIENT MEALS

21

Creamy Mashed Potatoes

17

Pork Carnitas Tacos

21

5 Great Snacks! - USC Student Health Dieticians

18

Bulgogi Beef And Kimchi Fried Rice

21

Delectable Bruschetta V Q

19

Crispy Fish Tacos

21

Mediterranean Chicken Shawarma Bowls

21

WHOA TIPS: MICROWAVE MEALS YOU CAN BUY AT USC VILLAGE

20

Chicken or Vegan Tikka Masala (Trader Joe’s)

20

Sweet Potato Gnocchi (Trader Joe’s)

20

Chicken Gyoza Potstickers (Trader Joe’s)

20

Recipe Key:

Foster Farms Breast Nuggets (Target)

20

Quick meals (under 5-10 minutes) = Q

Impossible Plant Based Chicken Nuggets (Target)

20

Chicken Wrap with Pesto Vinaigrette (Trader Joe’s)

20

Dorm friendly = D Vegetarian = V

*DON'T FORGET! When cooking chicken, make sure to cut through the thickest part of the chicken meat to make sure any juices run clear and there is no sign of pink.

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USC Student Health Cookbook

Chapter 3: MAIN MEALS

22

USC Helenes Spinach and Dill Potato Lentil Salad V

23

Dal Chawal V

31

Prosciutto and Arugula Panini (The Original Zanini) Q 24

Hot Pot Home Edition

32

Chicken Protein Plate Recipe

25

Olive Oil and Pesto Chicken Pasta

33

Seasoned and Fried Mushroom Recipe V

26

USC MEMO’s Caramelized Pork and Eggs

34

Stir Fry My Guy

27

Vietnamese Spring Rolls V Q D

35

Easy and Healthy Masala Chicken Thigh

28

Cà Ri Gà Vietnamese Curry

29

WHOA TIPS: HIGH PROTEIN MEAL IDEAS

36

Chicken Adobo

30

Lentil & Bean Salad V Q D

36

Chinese Spiced Braised Beef Shank

30

Greek Inspired Salmon Bowl

37

Barbecue Pork Loin Back Ribs

31

Mixed Veggie Salad with Chickpeas & Turkey Burger

37

CHAPTER 4: DESSERTS

38

Banana Bread Bonanza V

39

BANGIN’ Blueberry Muffins V

40

Low Carb Cookies V

41

WHOA TIPS: NUTRITION ASSISTANCE RESOURCES 42

Recipe Key: Quick meals (under 5-10 minutes) = Q Dorm friendly = D Vegetarian = V

1st Edition: September 2023

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USC Student Health Cookbook

USC STUDENT HEALTH COOKBOOK A note from the USC Student Health Well-being and Health Outreach Ambassadors.

This is a cookbook written by college students, for college students. It aims to take away some of the stress

that comes with cooking on or around campus, helps you find healthy choices nearby, and features some of your favorite recipes. Whether you’re reading this from the printed cookbook or the digital version available online, we hope you learn something new!

It was important for us to unite the USC community by composing a cookbook for all. Students and registered student organizations (RSOs) at USC submitted their favorite recipes, and the articles you’ll read were written by student bloggers and student workers at USC Student Health. We also want to share a thank you to the dieticians at USC Student Health who contributed their professional insights and resources.

As student health ambassadors, making a cookbook was an exciting way to focus on wellness, nutrition, and community. We hope you can take away exactly this from the cookbook!

Happy Cooking!

Kyra Aligaen

Occupational Therapy, 2025

Sanaiya Bhatt

Global Health, 2024

Chia Okwaraibekwe Global Health, 2026

Sophia Dettweiler Health Promotion &

Yoonsik Jung

Disease Prevention, 2026

Kenneth Phung

Biological Sciences, 2025

Pharmacology & Drug Development, 2025

Hallie Yong

Global Health, 2024

The Well-being and Health Outreach Ambassadors, a.k.a “the WHOAs,” are a dynamic cohort of undergraduate students who are dedicated to spreading awareness of important college health topics among the student community through outreach, events, and special projects.

Learn more at: https://uscsthealth.info/WHOA

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USC Student Health Cookbook

WHOA TIPS: COOKING 101 1. Get familiar with how to use common appliances.

• Tips on cooking with a hot plate: https://www.honestfoodtalks.com/how-to-use-hot-plate-cooking

• Tips on cooking meals in the microwave: https://www.bbcgoodfood.com/howto/guide/how-cook-microwave

• Tips for using a toaster oven: https://www.tastingtable.com/882540/tips-you-need-when-cooking-with-a-toaster-oven

2. Buy some basic kitchen tools like a ladle, spatula, measuring cup, measuring spoon set,

a microwave food cover to avoid splatters, a good chopping knife (ceramic is a great option!), a can opener, and a cutting board.

3. If you’re accustomed to cooking in Celsius and with different measurements, check out resources that will help you convert your numbers – like this article from The Cookie Rookie: https://www.thecookierookie.com/cooking-measurements-kitchen-conversion-chart

4. Find beginners cookbooks or recipes with step by step instructions (like this one!)

They should include:

• Ingredients lists

• Appliances needed for cooking • Clear instructions • You can also check out YouTube and TV channels for tutorials on easy recipes.

• If you’re on social media, TikTok is a great platform to find quick and easy, college-friendly meals!

Search for a variety all meals that fit your needs!”

5. Have fun and don’t take yourself too seriously!

• Focus on simple/basic recipes • Be patient with yourself • Enjoy trying out new foods and flavors

6. Pay attention to temperature when cooking meat! For example, chicken needs to be

cooked through completely before eating it to avoid getting sick. Use a food thermometer and cut through the thickest part of your chicken to make sure the juices are running clear and there is no sign of pink.

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USC Student Health Cookbook

WHOA TIPS: GROCERY SHOPPING 101 1. Make a plan • Look up easy recipes and plan what you’re going to make. How many meals are you going to need to make at home?

• Make a list of ingredients you need based on your plan for the week.

• Set a rough budget to stick to.

2. Go shopping!

• Choose a grocery store based on your budget and the items you need.

• Try not to go shopping on an empty stomach! That can lead to buying things you don’t need or are “craving” purchases.

• Compare your options: For example, name brand items are often more expensive than the generic store brand versions.

• Look at the “price per ____” on the grocery store price tag, which can help you choose the best deal.

o Example: reallifegoodfood.umn.edu/shop/unit-pricing

• Consider buying certain items in bulk and splitting them with a roommate.

• Take advantage of sales and coupons (but ONLY if you would buy the item anyway).

3. Maximize your grocery store success.

• Be strategic and realistic with what you buy.

o Make sure you have everything you need to prepare your planned recipes!

o Think about level of time/effort you’ll need to put in

o Choose foods that you can use in many different recipes.

• Shop seasonally! In-season produce is cheaper, tastes better, and is better for the environment.

• Buy frozen vegetables and fruit (or produce that has a longer shelf life) to get healthy veggies that won’t go bad if you don’t eat them right away.

• Consider meat alternatives like eggs, beans, or tofu which can be less expensive.

4. Use what you bought.

• Try meal prepping on the weekend to make day-to-day cooking easier.

• Regularly check on your food supply to see what you have available, and what you might need to use up before it goes bad.

• Freeze items you aren’t using quickly enough so that you can use them later.

o Did you know? You can freeze items like bread, which have a relatively short shelf life!

All you have to do is thaw them when you’re ready for a slice. Check out this article here how to properly freeze your bread: foodnetwork.com/how- to/packages/help-around- the-kitchen/how-to-freeze-bread

QR Code

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Make the most out of your grocery trips! Use up those leftovers with these 11 tips from Staying Well at USC. stayingwellat.usc.edu/reduce-food-waste-at-home

USC Student Health Cookbook

Chapter 1

Breakfast

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USC Student Health Cookbook

Breakfast

Triple Berry Baked Oatmeal

V

By: USC Kidney Disease Screening and Awareness Program

“Not only is this triple-berry oatmeal recipe delicious to eat, but also is filled with plenty of vitamins, fiber, and antioxidants that help reduce inflammation, lower blood pressure, improve metabolism, and lower blood sugar levels.

The next time you are looking for a sweet treat or delicious breakfast, try making the triple-berry baked oatmeal!”

INGREDIENTS • 2 cups old-fashioned oats • 1 egg • 2 tsp cinnamon • 1/2 tsp salt • 1 1/2 cup milk of choice • 1/2 cup honey • 1 1/2 tsp baking powder • 1 tsp vanilla extract • 2 cups mix of blueberries, blackberries, and cut-up strawberries

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USC Student Health Cookbook

HOW TO MAKE IT 1. Preheat your oven or toaster oven to 375 degrees and set aside a greased medium baking dish (8.5 in. x 11 in.)

2. Gather your oats, baking powder, salt, milk, honey, egg, vanilla extract, and mixed berries

3. In a medium bowl, mix together the oats, baking powder, and salt. Add the milk, honey, egg, and vanilla.

4. Mix in your berries then stir until thickened. At this point it should still look watery. Set bowl aside for five minutes.

5. Pour the mixture in your medium baking dish and bake it in your preheated oven for 20 - 25 minutes.

6. Your oatmeal is now ready! Carefully pull it out of the oven and wait 5-10 minutes to cool before serving and eating.

“Sweet for No Reason” Banana Pancakes

V

Q

By: Sarah L.

“This recipe’s so easy and nutritious— it’s naturally sweet and a simple way to incorporate protein, fiber, and other great things into a sweet & yum breakfast. It takes me literally 10 min to make.”

HOW TO MAKE IT

INGREDIENTS • ½ cup rolled oats, instant oats,

1. Blend about half a cup to a cup of rolled oats until it becomes fine

• 1 banana

2. Mash a banana into a medium-sized bowl.

or ¾ pre-blended oat flour

(can also use instant oats or previously blended oat flour instead).

3. Crack in two eggs and beat them together with the mashed bananas until fully combined. Optional: Incorporate a tbsp of Greek yogurt, reserve it later on the side.

• 2 eggs • 1 tsp baking soda • Cooking oil spray • Optional: 1 tbsp Greek yogurt • Optional: cinnamon, pumpkin spice, regular/powdered peanut butter, chocolate chips, blueberries, etc. for different flavors and textures

4. Gradually pour your ground-up oats or oat flour into the bowl and stop when the batter appears thick and like the consistency of molten lava.

5. Add about a teaspoon of baking soda. Add optional flavorings or ingredients.

6. Measure out half a cup of batter (equals 1 pancake). Add some cooking oil spray to a pan on your stove or hot plate with the flame or temperature on low heat, and once it is hot, add your batter to the pan.

7. Add any optional toppings like fruit or syrup.

Makes 3-5 pancakes depending on size of pancakes.

See this Trojans360 article for more affordable & easy breakfast ideas! trojans360.com/trojans360posts/cheap-and-easy-breakfast-ideas-for-college

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USC Student Health Cookbook

Breakfast

Hot Banana Milk

V D

By: Nicole L.

“It’s super easy and it warms up my soul! I also just love bananas and warm milk in general.

Mix it up by adding some chocolate/cocoa powder!”

INGREDIENTS

HOW TO MAKE IT

• 1 banana

1. Roughly mash up a banana. Put it in a microwave safe bowl or a mug.

• ½ cup milk or more to taste

2. Pour in ½ cup milk, or more to taste.

• Optional: Honey, granola

3. Mix it all together.

4. Microwave until at desired doneness. Author tip: I do approximately 1 minute until the milk is not quite piping hot and the banana is slightly caramelized.

5. Optional: Mix in honey and top it with granola.

Overnight Oats

V Q D

By: Sophia D.

“It’s super easy to make (you could even make this in a dorm), there are lots of possible variations, and it’s a great nutritious way to start the day!”

INGREDIENTS • ½ cup rolled oats • 1-2 tbsp chia seeds • ½ cup milk of your choice • 2-3 tsp sweetener like Splenda • Optional: Vanilla extract, nut butter, cinnamon, unsweetened cocoa powder

• Optional toppings: Fruit/berries (fresh, dried, or frozen), nuts, nut butters, etc.

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USC Student Health Cookbook

HOW TO MAKE IT 1. Add 1/2 cup of rolled oats to a mason jar 2. Add 1-2 tbsp chia seeds (optional) and/or some yogurt (optional) 3. Add 1/2 cup of any milk 4. Add 2-3 tsp of sweetener 5. Add any flavorings you want (like vanilla, nut butters, cinnamon, or unsweetened cocoa powder) (optional) 6. Refrigerate overnight 7. Add toppings and enjoy!

Apple Raisin Oatmeal

V

Q D

By: Christine

“This recipe is fairly quick and it’s delicious.”

INGREDIENTS • A small or medium sweet apple • A couple tablespoons of raisins • 1/3 cup quick cooking oatmeal • A little over 2/3 cup of water • Salt • Sweeteners and spices of your choosing like brown sugar and cinnamon

HOW TO MAKE IT 1. Take a small sweet apple and chop it into cubes. (If you have a medium size apple you probably only need half.)

2. Place chopped apples and raisins in a saucepan. Pour water over fruit and add a pinch of salt.

3. Turn stovetop to medium heat and bring to a boil.

4. Add oatmeal to water and cook for about three minutes, stirring occasionally.

5. Remove oatmeal from heat and let it stand for one minute.

6. Add additional sweeteners and spices to taste.

Additional notes: This recipe produces an oatmeal with a thicker consistency. For a thinner oatmeal use more water.

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USC Student Health Cookbook

Breakfast

Breakfast Pasta By: Yiqiu S.

“This was something my friends and I invented during the pandemic to substitute egg fried rice!”

HOW TO MAKE IT

INGREDIENTS • Box of pasta (one serving is 2 oz of dry pasta)

• Thick cut bacon or pre-cut bacon bits • 1-2 eggs • 1 tbsp cooking oil • Optional: Seasoning like ground black pepper • Optional: Vegetables, sliced mushrooms, etc.

1. Choose some whole wheat pasta, or your favorite pasta.

2. Follow the instructions on the package and cook your pasta. Strain the pasta water and set pasta aside.

3. Cut bacon into small cubes and pan fry with cooking oil until most of the fat is out. Discard most of the bacon fat, then put the fried bacon in a separate container. (You can also just use bacon bits available in the grocery store.)

4. Use the same pan to scramble an egg, then add the pasta back into the pan and saute until everything is mixed thoroughly. You can also add frozen vegetables or sliced mushrooms to make this a more vegetable-forward meal.

5. Add back the bacon and add seasonings like pepper to taste.

6. Eat and enjoy.

Trying to figure out what foods to eat to fuel your exam season?

This list from Trojans360 has 10 ideas for you! trojans360.com/trojans360posts/get-fueled-for-the-week-10-smart-foods-to-eat

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USC Student Health Cookbook

Chapter 2

Small Meals & Sides

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USC Student Health Cookbook

Small Meals & Sides

Tofu Power Bowl

V

By: Tanya S

“It’s very balanced and good for you and it’s important to take care of your body with nutritious food! It’s also very versatile and you can switch ingredients for whatever’s available.”

INGREDIENTS • ½ cup farro or any grain like rice, quinoa, etc.

HOW TO MAKE IT 1. Cook farro (or any grain like rice, quinoa, etc) and add it to a bowl as the base

• 8 oz extra firm tofu

2. Press the tofu by placing paper towels underneath and on top of the

• 1 tsp Garlic powder, more to taste

3. Cut the extra firm tofu into small cubes and marinate for a few minutes

• 2 tbsp Soy sauce, to taste • 1 tbsp Nutritional yeast

• ½ cup chopped mushrooms • ½ cup sliced bell pepper • ½ of an avocado

• Optional: Broccoli sprouts or sauteed kale/spinach

block and weighing it down for 10 minutes.

with the soy sauce, garlic powder, nutritional yeast (for crispiness and

cheesiness), and any other desired flavorings). You can do this in a bowl or a plastic baggie.

4. Air fry the tofu for 8 minutes on a foil-lined baking sheet at 380* in a

toaster oven or oven (shake the tray after 4 minutes), then add to your serving bowl. If you don’t have an oven you can do this step on a hot, oiled pan on your hot plate or stove top.

5. Sauté some veggies in olive oil with garlic powder and lemon, or roast

them in your air fryer. I recommend mushrooms and bell peppers. Add them to the serving bowl.

6. Slice some avocado and add it as a topping to the bowl with your favorite sauce (or extra soy sauce) along with optional broccoli sprouts or sautéed kale/spinach.

Servings: 1-2

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USC Student Health Cookbook

Open-Face Tuna Melties

Q

By: Hailey N

“I made this up when I was hungry and it’s very easy.”

HOW TO MAKE IT

INGREDIENTS • 1 can of tuna • 1 tsp olive oil or 2 tbsp mayonnaise

(or neither)

1. Open a can of tuna and mix it with 1 tsp olive oil or 2 tbsp mayonnaise or neither (depends what you like/have).

2. Put one slice of bread in the toaster to desired level of crispness.

• 1 slice of bread

3. Pile tuna onto a bread slice and top it with grated cheese.

• ¼ cup grated cheese

4. Microwave for 1 minute.

• 1 dill pickle

5. Slice a dill pickle and place on top.

6. Enjoy your work of art and taste its deliciousness.

Looking for more affordable Vegan options you can make at home?

Check out this Staying Well at USC article for a full day of Vegan recipes under $6! stayingwellat.usc.edu/ucookbook-full-day-vegan-meals

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USC Student Health Cookbook

Small Meals & Sides

Spam Musubi By: Samuel T.

“It’s super easy and was the meal I cooked the most often during the initial stages of the pandemic.

Also - super delicious!”

INGREDIENTS

HOW TO MAKE IT

• 2 cups uncooked short-grain white rice

1. Soak uncooked rice in water to cover for 4 hours; drain and rinse.

• 2 cups water

2. Bring 2 cups water to a boil in a medium saucepan. Add rice and stir.

• 6 tablespoons rice vinegar • ½ cup white sugar • ¼ cup soy sauce • ¼ cup oyster sauce • 1 (12 ounce) container fully cooked

luncheon meat (such as Spam) • 2 tablespoons vegetable oil

• 5 sheets sushi nori (dry seaweed)

Reduce heat, cover, and simmer for 20 minutes.

3. Remove pan from heat and stir in rice vinegar. Set aside to cool.

4. Stir together sugar, soy sauce, and oyster sauce in a medium bowl until sugar is completely dissolved. Slice luncheon meat lengthwise into 10 slices, or to desired thickness, and marinate in sauce for 5 minutes.

5. Heat oil in a large skillet over medium-high heat. Cook slices until lightly browned, about 2 minutes per side.

6. Cut nori sheets in half and lay on a flat work surface. Place a rice press in the center of a sheet, and press rice tightly inside. Top with a slice of luncheon meat, and remove press. Wrap nori around rice, sealing edges with a small amount of water. (Rice may also be formed by hand in the shape of the meat slices and about 1-inch thick.)

7. Serve musubi warm or chilled.

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USC Student Health Cookbook

Creamy Mashed Potatoes By: Aaryan M.

“This is quite simply the BEST and simplest mashed potato recipe! Smooth, fluffy, creamy, and full of flavor… all you need is four simple ingredients and a little time to whip up this perfection.”

Even if you already know how to make mashed potatoes, this recipe takes it to the next level by guaranteeing maximum smoothness and fluffiness. No potato ricer is needed, and any starchy potato can be used like Yukon gold, Idaho, or Russet.

INGREDIENTS • 1.5 lb of Starchy Potatoes (approximately four large potatoes) • 1/2 Cup Butter • 1/4 Cup Warm Milk • Salt + Pepper • For additional flavor, you can add 2 minced garlic cloves with the butter, 1/2 cup of cheddar cheese, or even a swap with sweet potatoes!

HOW TO MAKE IT 1. Clean the potatoes and use a vegetable peeler to remove the skin (or the skin can be left on if you want a different texture).

2. Cut the potatoes up into small cubes and place them into a saucepan.

3. Fill with cold water and place over medium-high heat to bring to a boil.

4. Boil the potatoes for 20-30 minutes or until very tender and nearly falling apart.

5. Drain the water using a colander and place the potatoes back into the saucepan.

6. Keep on the heat until there are no longer large amounts of steam.

7. Remove from the heat and start to mash the potatoes using a potato masher.

8. Season with salt and pepper and gradually start adding the butter in small amounts.

9. Make sure the butter is at room temperature so it doesn’t bring down the temperature of the potatoes.

10.Once all of the butter has been incorporated, start to add the warm milk in small amounts until you are happy with the consistency.

You may not need to use all of the milk.

11.Check for seasoning and serve! Garnishing with chives is optional.

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USC Student Health Cookbook

Small Meals & Sides

5 Great Snacks!

USC Student Health Dieticians A great snack can satisfy and provide a quick burst of energy when containing at least two food groups; carbohydrates, protein, and/or fat. Here are a few highlights of the many great easy snacks.

Trail Mix Get a blast of quick-acting carbohydrates from dried fruit, long lasting energy from the protein and heart-healthy fat from the nuts. Choose the small packets if that’s the size for your appetite or serve yourself a just-right amount from a larger bag.

Veggies and hummus Dunk those baby carrots, celery, cucumber spears, bell pepper strips or whole cherry tomatoes in your favorite hummus, bean or yogurt dip.

Bars, bars and more bars Take your pick from the crunchy, chew, savory and sweet. Look for ones with at least 15 grams of carbohydrates, less than 7 grams of added sugar, at least 7 grams of protein, and at most 3 grams of saturated fat.

Fruit and Nut Butter Peanut, almond, cashew, or sunflower butter paired with apples, bananas, or pear slices provide a tasty treat and an implosion of energy. Experiment with mixing and matching fruit and butters to keep it exciting.

Yogurt and cereal Enjoy some crunchy fiber rich breakfast cereal swirled with creamy yogurt, or a warm, comforting instant oatmeal with a splash of milk. Add fruit to get an infusion of sweetness tasty treat.

Great Recipe Websites:

• AllRecipes.com

• BudgetBytes.com 18

USC Student Health Cookbook

• EatingWell.com

• Tasty.co/topic/best-vegetarian • TheBeet.com/category/recipes

V Q

Delectable Bruschetta By: Denise D.

“This is an easy recipe that will WOW everyone and anyone who tries it, and they will be begging you to make more!”

INGREDIENTS • 3-4 garden fresh tomatoes (diced small) • ½ teaspoon salt • 2 cloves garlic (minced) • ⅓ cups fresh basil leaves chopped • ¼ teaspoon fresh ground black pepper • 1 tablespoon balsamic vinegar • 2 tablespoons olive oil • 1 baguette cut into 1 inch slices • Fresh mozzarella cut into slices • Extra virgin olive oil • Trader Joe’s Trader Giotto’s Balsamic Glaze

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USC Student Health Cookbook

HOW TO MAKE IT 1. Combine tomatoes and salt in a bowl. Let sit for 20-30 minutes at room temperature. Drain tomato juice.

2. Add garlic, basil, and pepper. Stir gently to combine.

3. Add balsamic vinegar and olive oil. Stir gently to coat.

Let sit for 20-30 minutes at room temperature.

4. Preheat the oven to 400°. Brush both sides of the bread with olive oil.

Place on a parchment covered baking sheet. Bake for 5 minutes and then flip the toast and back for 2-3 minutes until golden brown.

5. Place one piece of mozzarella onto each piece of bread. Broil on low until the mozzarella is slightly melted.

6. Assemble by spooning the tomato topping onto the baguette slices.

Lightly drizzle with the balsamic glaze.

7. Enjoy!

Small Meals & Sides

WHOA TIPS: MICROWAVE MEALS YOU CAN BUY AT USC VILLAGE Have back-to-back classes with only 30 minutes in between? Need to eat something filling that’s quick to make? Don’t underestimate the convenience of microwave meals! The following favorites are not only delicious, but dorm friendly as well! Stock your freezer with these ASAP!

Chicken or Vegan Tikka Masala (Trader Joe’s) • Lots of rice to pair with the saucy protein of your choice!

• Might not be enough for a hearty dinner, but it can be made filling when paired with toasted bread (preferably naan)!

Sweet Potato Gnocchi (Trader Joe’s) • Great pasta dish, and super easy late night snack!

Foster Farms Breast Nuggets (Target) • For under $8, you’ll love these nuggets plain or with dipping sauce. This meal helps you out when you least expect it (trust me, we know from personal experience). Super quick when running out the door and can satisfy your late-night cravings when you’re searching for a snack.

A vegetarian/vegan option: Impossible Plant Based Chicken Nuggets (Target)

• Great on its own, but can be customizable according to taste! To add more protein, I personally like adding spinach and grilled chicken pieces.

• One bag of gnocchi holds up to three servings!

Chicken Gyoza Potstickers (Trader Joe’s) • Perfect for a quick lunch or snack that you want to take with you for your day! I usually tend to pack this with Trader Joe’s Chicken or Vegetable Fried Rice, another convenient microwaveable meal that takes less than 5 minutes to heat up!

Chicken Wrap with Pesto Vinaigrette (Trader Joe’s) • This can be found alongside the refrigerated grab and go salads! The instructions say that the wrap can be microwaved warm, but it can be eaten cold as well if you’d prefer! For just under $5, alongside the chicken, the wrap contains cucumbers, sun dried tomatoes, ricotta cheese and pairs great with the sweet-tasting vinaigrette!

Want other frozen meal ideas you can purchase from the Village grocery stores?

Check out these articles below!

• 11 Frozen Foods To Stock Up on at Target for Busy Fall Days Gobankingrates.com/saving-money/food/frozen-foods-to-stock-up-on-at- target-for-busy-fall-days

• The 8 Frozen Foods From Target You’ll Definitely Want To Try Bobbyberk.com/the-8-frozen-foods-from-target-youll-definitely-want-to-try

• Buzzfeed: Trader Joes Frozen Food Meals

20 USC Student Health Cookbook Buzzfeed.com/hannahloewentheil/trader-joes-frozen-food-meals

WHOA TIPS: 3 INGREDIENT MEALS All of these ingredients can be found at any grocery store including the ones closest to students right on the USC Village!

Pork Carnitas Tacos Ingredients:

How to make it:

• Set a rough budget to stick to. 1. Heat up the tortillas.

• Flour or Corn Tortillas

2. Shred the fully cooked carnitas and heat them in a skillet • Fully Cooked Pork Carnitas until the pork is crispy.

3. Mix the dressing into the coleslaw and assemble tacos.

• Organic Coleslaw Kit

Bulgogi Beef And Kimchi Fried Rice Ingredients: • Bulgogi Beef Fried Rice (Can be found at Trader Joes) • Chilli Onion Crunch • Egg

How to make it: 1. Heat up the bulgogi beef fried rice according to package directions and toss with the chili onion crunch.

2. Crack an egg over the rice and cook until the yolk just barely sets.

Crispy Fish Tacos Ingredients: • Tortillas

• Battered Fish Nuggets

• Southwestern Salad Kit

How to make it: 1. Heat up the fish nuggets, toss together the salad kit, & heat up some tortillas on the stovetop or in the microwave.

2. Assemble everything into tacos.

Mediterranean Chicken Shawarma Bowls Ingredients: • Shawarma Chicken Thighs • Mediterranean Style Salad Kit • Roasted Garlic Hummus

How to make it: 1. Cook the chicken thighs according to package directions and slice into bite-size pieces.

2. Add the Mediterranean-style salad to a bowl and place the chicken and a scoop of hummus on top.

3. Drizzle with the included salad dressing.

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USC Student Health Cookbook

Small Meals & Sides

Chapter 3

Main Meals

22 USC Student Health Cookbook

USC Helenes Spinach & Dill Potato Lentil Salad

V

By: USC Helenes

“This tastes really great, especially as leftovers!”

INGREDIENTS • 2 large russet potatoes • About 1.5 cups cooked lentils • 1 bag of spinach (8-10oz) • 1/4 cups olive oil plus extra for roasting potatoes • 10 grams fresh dill • 10 grams fresh chives • 2 tablespoons white wine vinegar (apple cider also works)

HOW TO MAKE IT 1. Dice potatoes into roughly 1 inch cubes and toss in olive oil and salt.

Place on baking sheet and roast at 425 degrees for 30 minutes, tossing half way through.

2. To make the dressing, whisk olive oil, dill, chives, vinegar, mustard, honey, salt, and pepper in a small bowl into fully combined.

3. Assemble the salad by placing the spinach, lentils, and potatoes in a large bowl. Toss in dressing while potatoes and lentils are still warm and enjoy!

4. Notes: Can substitute dried herbs for fresh ones. Use about 1 tbs each.

• 1 teaspoon of dijon mustard • 1/2 teaspoon honey • 1/2 teaspoon salt, plus extra for roasting potatoes • 1/2 teaspoon pepper

HY EATING

NG A PLANT-BASED DIET DIET

PLANT-BASED DIET?

Check out this article from Keck Medicine on tips for following a plant-based diet! keckmedicine.org/wp-content/uploads/2022/07/Plant-Based-Diet-Clinical-Nutrition.pdf

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Main Meals

Prosciutto & Arugula Panini Q (The Original Zanini) By: Zianna R.

“This is the most godly, jaw-dropping, mind-blowing panini that will ever grace your lips in your humble existence.”

INGREDIENTS • Two slices of sourdough bread • 1-2 tbsp mayonnaise • 1 tsp dried thyme • 2 or more slices of cheeses of your

choice (I recommend fresh mozzarella and TJ’s asiago and herb cheese OR brie cheese)

• ½ to 1 cup arugula • 2-4 slices of prosciutto or any cured meat • Drizzle of balsamic glaze

(the one from TJ’s is a godsend)

• Optional: pesto

HOW TO MAKE IT 1. Spread mayo on the outside of each bread slice. This is what makes it golden and crispy on the outside and moist on the inside! Season the outside with thyme. Optional: Spread pesto on the inside.

2. Place the bread on a plate, thyme-side down. On one slice, place cheese(s), meat, and then arugula, in that order. Sprinkle a bit of pepper on the arugula if you’re feeling frisky. Drizzle balsamic glaze on top.

Then, place a little more cheese to make sure it all sticks.

3. Place the other slice of bread onto your slice with the toppings.

Now you’re ready to grill.

4. Place panini in your pan (or a panini maker, if you have one).

Cook for a couple of minutes until it reaches a deep golden color, or when the cheese starts oozing out. Yum. 5. Remove panini from maker/pan. If any cheese fell out, put it back on the bread of the panini cuz that stuff tastes good!

Optional: Drizzle balsamic glaze on top.

6. Bonus: I like to make a mini salad with arugula, olive oil, balsamic glaze, and a sprinkle of pepper. And some fresh mozzarella if I have any!

You’re done!

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Chicken Protein Plate Recipe By: Nanxi W.

“Easy, fast, cheap, and healthy. The plate can be very beautiful so that you can post on Instagram or anywhere to share with your friends!”

INGREDIENTS • 1⁄2 lb frozen grilled chicken • 1 tsp white wine • 1 tsp garlic powder • 1 tsp salt • 1 tsp black pepper • 1⁄2 lb any veggies (carrots, greens, nuts)

HOW TO MAKE IT 1. Use frozen grilled chicken or a fresh chicken breast. If you're thawing the chicken, leave it in a fridge overnight or use the defrost setting on your microwave. Don't leave it out on the counter to thaw.

2. Wash vegetables or other things you may use, like carrots.

3. Place chicken in a container. Add 1 tsp salt, white wine, black pepper, and garlic (you can customize what you like!). Give the meat a nice massage with clean hands and cover it or put it in a plastic bag, and let it rest in the fridge for 10 minutes."

4. When you are waiting for the chicken, you can cut the vegetables.

Fry them and place them on the plate.

5. Heat the pan. Add 1 tsp oil. Fry the chicken.

6. Once the chicken is cooked and you don't see any pink inside, everything is done! Just create your own plate.

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Main Meals

Seasoned and Fried Mushroom By: Rose A.

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By: Rose A.

“Great for vegetarian students (and vegan ones too if you replace the egg with vegan substitutes). It’s not the easiest recipe but it does almost have a fried chicken texture. Great for times when you want to put in some effort on a dish to impress friends/family.”

INGREDIENTS • 6 oz oyster mushrooms • 1 egg, plus water as needed

HOW TO MAKE IT 1. Boil mushrooms in water for about a minute. Then shock them in an ice bath or run under cold water immediately.

• Salt and pepper to taste

2. In a bowl or on a big plate, mix one egg and mix it with your flour, cornstarch and salt/pepper (or other seasonings. For example, the original recipe called for Sichuan peppercorn.) This will make a batter.

To thin the batter, add a little bit of water.

• Optional: Other seasonings like garlic powder, paprika, onion powder, cayenne, etc.

3. Coat your mushrooms with your batter. The mushrooms should be completely coated in your batter on both sides.

• Optional: Sauce like Chinese BBQ sauce

4. Heat oil in a wok or big pan until the oil is smoking.

5. Fry the mushrooms until the outside is crispy. Take them out and

• 1 ½ cups flour, more as needed • 1 tsp cornstarch, more as needed

put aside.

6. Wait for the oil to get to smoking again. Fry mushrooms a second time for about a min. Take out again.

7. While waiting for oil to smoke again, put the sauce of your choice in a second pan and heat until it is bubbling. Anything you can put on fried chicken you can use here. The simplest is just some salt, if you don’t want to do sauce. The original called for Chinese barbecue seasonings and it was delicious as well.

8. Immediately put the twice-fried mushrooms into the sauced pan and coat with some sort of sauce, or put them in a separate bowl with dry seasoning and toss them. As soon as they are coated, remove and serve!

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Stir Fry My Guy By: Lana L.

“Super yummy, healthy, easy, Asian flavors.”

INGREDIENTS

HOW TO MAKE IT

• 1lb ground Turkey

1. Heat pan on medium-high

• 2 cups rice

2. Add vegetable oil

• 2 bell peppers

3. Add garlic

• 1 white onion

4. Slice onions and add

• 1 carrot

5. Soften onions then add Turkey

• 1 tbsp garlic

6. While Turkey is cooking, in a separate bowl, mix soy sauce + oyster sauce + fish sauce + sugar + water

• 2 tbsp soy sauce • 2 tbsp oyster sauce • 1 tsp fish sauce • 1 tbsp sugar • 1 tsp water • Thai chili peppers to taste

7. Add mixture to pan 8. Cook Turkey 80% through 9. Slice bell peppers and add 10. Dice carrots and add 11. Cut Thai chili peppers and add 12. Once the turkey is 100% cooked along with the vegetables, you are ready to serve."

13. Serve over rice 14. Top with siracha

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USC Student Health Cookbook

Main Meals

Easy and Healthy Masala Chicken Thigh By: Vishal S.

“It’s quick, easy, healthy and packed with flavors of India so it reminds me of home everyday. I’d never learnt this recipe. I just tried out a bunch of things ever since I moved to the U.S. and when I made this one I just knew that I can have it everyday.”

Note: This recipe requires an oven and must be made one day in advance!

INGREDIENTS • 1 tbsp chili powder • ¾ tbsp garam masala • ¼ tbsp garlic powder • 1 tbsp salt • pinch of pepper • 1.5 lbs of boneless skinless chicken thighs • 2 tbsp oil of your choice • Optional: Side of greens

HOW TO MAKE IT 1. In a bowl, mix one tablespoon of chili powder, 3/4th tablespoon of garam masala, 1/4th tablespoon of garlic powder, one tablespoon of salt, and a pinch of pepper.

2. In a separate bowl, take 1.5 pounds of boneless skinless chicken thighs and add two tablespoons of an oil of your choice (I use olive oil).

Spread the oil over the chicken thighs.

3. Now add half of the spice mix to the chicken and mix. Add the remaining half and mix well. Now put it aside for 30 minutes.

4. In the meantime, preheat an oven to 425 F. Place the chicken on a baking tray lined with aluminum foil and place it in the oven for 22-25 minutes.

5. Rest the chicken for around 10 minutes after taking out of the oven.

Now enjoy on its own or with a side of greens.

Do you want to try meal prepping?

This guide from Trojans360 can help you get started! trojans360.com/trojans360posts/a-beginners-guide-to-meal-prepping

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Cà Ri Gà Vietnamese Curry By: Ava T.

“This is my favorite meal that my mom cooks. It’s warm, comforting, and not too spicy!”

INGREDIENTS

HOW TO MAKE IT

• 1 whole chicken

Marinate the chicken:

• 2 tsp salt and pepper mix;

1. Chicken marination

1 tbsp salt for later

• ½ cup yogurt • 3 garlic cloves • ½ red onion, chopped • Lemongrass, two stems • ¼ cup oil of your choice • ⅓ cup curry powder

2. Rub the whole chicken w/ 2 tsp salt and pepper 3. Then rub with yogurt and put it in a plastic bag, and let it marinate for 1 day On the day you want to make the curry: 4. Wash the yogurt out of the chicken, clean it and cut it in whatever pieces you want (tip: leave the meat on the bones for maximum flavor)

• 1 can unsweetened coconut milk

5. Chop 3 cloves garlic, dice 1/2 red onion, and halve 2 stem lemongrass into 2-inch pieces

• 1 tbsp sugar

6. Heat ¼ cup oil in a large pot, then saute the garlic, onion, and lemongrass

• 1 lb mini potatoes

7. Add 1/3 cup curry powder to the sauteed vegetables

• Optional: Rice

8. Add chicken 1 tbsp salt, and saute with a lid over it for 15 minutes 9. Add 1 can of unsweetened coconut milk, 1 tbsp sugar, and enough water to cover the chicken 10. Bring to a boil, then cook on simmer for 30 minutes 11. Add 1 lb mini potatoes (cut in halves if you prefer) 12. Cook 1 more hour on simmer, with a lid on.

13. Serve with rice, and store leftovers in the fridge to reheat in the microwave. It tastes even better the next day!

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Main Meals

Chicken Adobo By: Troy Philippines

“It’s a super easy and classic Filipino dish that reminds many of home.”

INGREDIENTS

HOW TO MAKE IT

• Chicken thighs or drumsticks

1. Heat pan to medium heat and add 3 tablespoons vegetable oil

• 1 large onion

2. Sauté garlic and chopped onion until translucent for a few minutes.

• 8 cloves garlic minced

3. Add chicken, cook for 10 minutes while occasionally mixing

• 5 pieces of bay leaves

4. Add all liquid ingredients. Make sure the chicken is completely submerged. If not, add equal parts of all liquids again. 1/4 cup each at a time.

• 1 cup of soy sauce, apple cider vinegar and 7 up

5. Add bay leaves.

6. Cook at medium low for 40 minutes, covered.

7. Taste optional to add black pepper.

Chinese Spiced Braised Beef Shank By: Rose A. By: Y. Z.

“This reminds me of home, especially my grandmother cooking during Chinese New Year.”

INGREDIENTS • 1 lb beef shank • Ginger • 20-30 ml light soy sauce • 10 ml dark soy sauce • 10 g sugar • 2 star anise • 1 dried red pepper flakes

HOW TO MAKE IT 1. Put the beef shank and ginger into a medium pot with water to cover everything. Bring everything to a boil until a layer of grayish film forms on the top. Shut off the heat and pour everything into a colander in the sink. Rinse the beef clean, and wash the pot clean.

2. Pan fried the beef in the same pot until every side of the beef has browned and crisped.

3. Add in 20-30ml light soy sauce, 10ml dark soy sauce, 10g sugar, 2 star anise, 1 dried red pepper, and enough water to cover the beef again. Boil for at least 1 hour (add water whenever needed if it dries out quickly).

4. When the water has evaporated, cut the beef into slices and enjoy with rice, vegetables, or another side.

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Barbecue Pork Loin Back Ribs By: Dylan P.

“It’s relatively easy to prepare and although the recipe takes a few hours, most of the time spent is hands off and can be used for studying or anything else. I learned it from my parents at home, so it has meaning to me.”

INGREDIENTS

HOW TO MAKE IT

• 1 rack of pork loin ribs

1. Preheat your oven to 250 F.

• Garlic powder and cayenne pepper to

2. Prepare rack of ribs by removing sinew off the back.

• taste

Barbecue sauce of your choice

3. Season the ribs with garlic powder and cayenne pepper (if you like spice).

4. Wrap the ribs in aluminum foil and bake for 3 hours.

5. Unwrap the ribs from aluminum foil and brush them with barbecue sauce.

6. Broil the ribs for 2-3 minutes.

7. Remove from heat and enjoy.

Dal Chawal

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By: Harshit Kumar Jain

“It’s very easy, healthy and a savior when coupled with pickles and papad.”

INGREDIENTS

HOW TO MAKE IT

• 1 onion

1. Cut one onion and one tomato.

• 1 tomato

2. In a vessel take some oil and put mustard seeds, curry leaves, garlic cloves (2) and medium heat it.

• 1 pinch mustard seeds • Curry leaves • 2 garlic cloves • Toor Dal (a.k.a pigeon peas)

3. Then take toor dal (a.k.a pigeon peas) in another vessel and take double the amount of water.

4. Now put everything in a pressure cooker for three hours and add salt, chili powder to taste.

5. Make rice accordingly.

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USC Student Health Cookbook

Main Meals

Hot Pot Home Edition By: Zihan X.

“This recipe is super easy and reminds me of home.”

INGREDIENTS

HOW TO MAKE IT

• 1 tbsp oil

1. Heat oil in a pot over medium heat.

• 1⁄2 cup chili bean paste

2. Add chili bean sauce, chili oil, and hotpot seasoning. Stir until fragrant,

• 1 packet spicy hotpot seasoning base • Hot chili oil, as desired • 1⁄2 lb sliced beef • Additional protein and veggies, as desired

about 2 minutes.

3. Pour in water and continue stirring until the hotpot seasoning has completely dissolved, about 3 minutes.

4. Add your preferred ingredients, such as beef tripe, beef slices, fried gluten puff, shrimp, and Yuba.

5. Bring the mixture to a boil, then reduce heat to low and simmer for

5-10 minutes, or until the ingredients are cooked to your liking. Enjoy!

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Olive Oil & Pesto Chicken Pasta By: Kyra A.

“All ingredients for the following recipe can be bought from Trader Joe’s! The sauce is mainly oil based as opposed to cream, and it has great sources of protein from the chicken and spinach! This recipe is for one person, but can be adjusted to feed more individuals.”

INGREDIENTS • Pasta of your choice • Olive oil • Fresh mushrooms • 1 tbsp minced garlic • Diced onion

HOW TO MAKE IT 1. Boil any pasta shell of your choice to al-dente! For this recipe, I personally like bowtie pasta! Before draining the pasta, save a bit of pasta water for later, about 3-4 tbsp.

2. On a large skillet (large enough to fit the contents of all of your pasta), heat the pan to medium-high. Add enough olive oil to cover the surface of the pan.

• 3-4 tbsp of Trader Joe’s Pesto Alla Genovese

3. Add fresh mushrooms, a tablespoon of minced garlic, and some diced

• Trader Joe’s julienne sliced sundried tomatoes

4. Then add 3-4 tbsp of Trader Joe’s Pesto Alla Genovese and Trader Joe’s Garlic Spread and Dip (but feel free to add more if you want it to be extra garlic-y!).

• Grilled chicken strips

• Spinach

• Parmesan cheese • Optional: Garlic bread or toasted sourdough

onion to the olive oil. After allowing mushrooms to saute and the onions to caramelize.

5. Preheat grilled chicken strips, and add to mixture. Continue to saute with mushrooms! Add the pasta water from your drained pasta.

6. Add your bowtie pasta to your skillet and combine thoroughly. Take a few spoonfuls of Trader Joe’s julienne sliced sundried tomatoes to your liking and add to pasta mixture.

7. Add spinach and a generous amount of shaved parmesan. Feel free to add more spoonfuls of the garlic spread if you feel necessary!

8. Plate and enjoy! This dish is great served with garlic bread or some toasted sourdough if you’re in a pinch!

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Main Meals

USC MEMO’s Caramelized Pork and Eggs By: Rose A.

By: USC Medical, Educational Missions & Outreach (MEMO)

“With this recipe, USC students can enjoy a sweet and tasty, yet healthy and nutritious meal while leveling up their cooking skills! Our rendition of the quintessential Vietnamese home-cooked dish, Caramelized Pork & Eggs, is rich in protein, low-sodium, and MSG-free. Seasoning is customizable to your liking and designed for a single serving!”

INGREDIENTS • Pork (Leg or Butt): 500 g • Eggs: 8 • Green Onion: 100 g • 1 can of Coco Soda* -OR- 100 mL of Fresh Coconut Juice • Seasoning: Oil, Garlic, Dried Onion, Sugar, “Bot Nam” Seasoning Powder, Fish Sauce, Pepper, Crushed Red Pepper (-OR- Annatto Seed for a non-spicy option) *Coco Soda is a beverage brand from Puerto Rico. It is a fizzy soda with a coconut taste.

HOW TO MAKE IT Making the Caramel -1. Add 2 spoons of sugar and 2 spoons of water into a small pot.

HOW TO MAKE IT (continued) Preparing the Meat -1. Chop the garlic.

2. Wash and cut the pork leg or butt with salt water. Let it dry.

3. Cut the pork into long rectangular cubes.

4. Marinate with ½ spoon of bot nam seasoning powder, ½ spoon of fish sauce, ½ spoon sugar, ½ spoon chopped garlic, ½ spoon dried onion, ½ spoon pepper, 1 spoon of oil, and ½ spoon of MSG if desired.

5. Mix and let the mixture sit at room temperature for 30 minutes to add flavor to the meat.

Cooking the Meat -1. Add oil to a pan and heat it.

2. Add ½ spoon of chopped onion, ½ spoon garlic, and ½ spoon of crushed red pepper (or annatto seeds).

3. Add pork to the pan and stir well. Cook the pork until reaching medium readiness.

4. Add 1 can of Coco Soda or 100 mL of Fresh Coconut Juice.

5. Add eggs and caramel. Then stir.

2. Boil on low heat until

6. Lower the heat and stir gently until the pork and eggs are cooked.

The sauce should thicken and be sticky around the meat and eggs.

Cooking the Eggs --

7. Turn off the stove, add green onions to garnish, and season on top with pepper.

sugar caramelizes.

1. Boil eggs for 10 minutes.

2. Remove boiled eggs and soak in cold water with ice for easy shell removal.

3. Once cooled, remove the egg shells and allow eggs to dry.

4. Fry the eggs in a pan with a little oil so that the eggs have some color.

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Pat yourself on the back for a job well done and serve with a side of hot, white rice. Enjoy!

Vietnamese Spring Rolls

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Q

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By: Kenneth P.

“The dish is traditionally Vietnamese and is very easy to make because most of the ingredients are dry/raw veggies.

It brings me closer to my family and serves as a healthy, nutritious, and well-rounded meal.”

INGREDIENTS • 1⁄2 Romaine Heart • 1 Cucumber, sliced.

• 4 Rice Paper, dried • Boiled shrimp, optional • Rice noodles or egg noodles • Optional: Dipping sauces of choice

HOW TO MAKE IT 1. Gather and wash lettuce, cucumbers, any greens or veggies you have leftover.

2. Place a Vietnamese rice paper in warm water and quickly spread evenly on a plate.

3. Place down your veggies, any type of protein you wish(shrimp is best), and noodles if you have some.

4. Tightly roll and wrap both ends of the roll together to create an easy, neat fingfer food.

5. Serve with peanut sauce, sriracha sauce, or hoisin sauce.

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Main Meals

WHOA TIPS: HIGH PROTEIN MEAL IDEAS Lentil & Bean Salad

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“This high-protein meal is also vegan & vegetarian! It’s another one of my favorite high-protein dinners (or lunches). It’s quick and easy, and packed with protein. Did you know 100 grams of beans have 21 grams of protein? That makes them an amazing source of protein!”

INGREDIENTS

HOW TO MAKE IT

• ½ cup Quinoa, cooked

1. Cook quinoa and lentils as instructed on packages.

• ¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked

2. Drain and rinse chickpeas.

• ½ cup Lentils, cooked

4. Mix with dressing and seasonings.

• 2 cups Leafy greens, spinach, raw

3. Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).

• ½ cup Tomatoes, grape • 1 Salt, dash • 1 Pepper, dash • 1 Basil, dash • 1 Oregano, dash • 1 Tbsp Vinaigrette, regular (more than 50 calories per 2 tbsp)

Source: The College Nutritionist collegenutritionist.com/blog/high-protei-meal-ideas

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Main Meals

Greek Inspired Salmon Bowl “This recipe contains plenty of protein - both from salmon and beans! And it’s paleo-friendly!

Plus, it’s quick & easy.”

INGREDIENTS • 4 oz Salmon filet

HOW TO MAKE IT 1. Preheat oven to 425 deg F

• ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked

2. Line a baking sheet (a sheet pan) with tin foil or parchment paper

• ¼ Onion, red • 1 cup Tomatoes, grape

4. Bake salmon for 15 mins

• 2 cups Leafy greens, lettuce, raw • 4 Tbsp Tzatziki sauce • 1 Garlic salt, dash • 1 Basil, dash

3. Spray it with an oil spray 5. While salmon is baking, dice onion, and slice tomatoes into quarters 6. When salmon is done, add all ingredients into a bowl 7. Top with seasonings

• 1 Oregano, dash • 1 Pepper, dash

Mixed Veggie Salad with Chickpeas & Turkey Burger “This recipe has turkey and chickpeas as protein sources, so it’s high in protein, easy, healthy, and delicious.”

INGREDIENTS

HOW TO MAKE IT

• ½ Cucumber, small

1. Spray a pan with an oil spray.

• ¼ Onion, red

2. Cook turkey burger ~5 minutes on each side on medium-low heat.

• 2 cups Leafy greens, lettuce, raw

3. Chop cucumber and onion into small pieces.

• 1 Burger patty, turkey (fresh or frozen)

4. Combine all ingredients into a salad.

• 1 Tbsp Vinaigrette, regular (more than

5. No turkey? Use any other burger patty type.

• 50 calories per 2 tbsp)

• ½ cup Beans & legumes garbanzo beans (chickpeas), cooked • 1 Salt, dash • 1 Pepper, dash

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USC Student Health Cookbook

Main Meals

Chapter 4

Desserts

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Breakfast

Banana Bread Bonanza By: Jericoh S.

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“Super easy-to-follow recipe for those interested in simple baking!”

INGREDIENTS

HOW TO MAKE IT

• 4-5 ripe bananas

1. Preheat the oven [350°F (175°C)] and prepare (butter) the pan

• 6 tbsp melted butter

2. Mash the bananas and add the butter

• 1 cup brown sugar

3. Mix in the remaining ingredients

• 1 egg

4. Pour the batter into your prepared loaf pan

• 1 tsp vanilla extract

5. Bake for 55 to 65 minutes, or until a toothpick or wooden skewer inserted into the center comes out clean

• (Optional) Lots of cinnamon • Pinch of salt

6. Cool and serve!

• 2 cups flour • 2 tsp baking soda

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Desserts

BANGIN’ Blueberry Muffins

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By: Denise D.

“This recipe is super easy and tastes as if you bought it from a bakery!”

INGREDIENTS

HOW TO MAKE IT

Muffins:

1. Cream butter and sugar until fully combined.

• 1 stick butter (room temp) • 1 ¼ cups sugar • 2 eggs • 1 ½ teaspoon vanilla • 2 teaspoon baking powder • ¾ teaspoon salt • 2 C flour

2. Beat in the eggs and vanilla.

3. Mix in baking powder and salt.

4. Add in the flour and milk, alternating between the two.

(E.g. flour, mix, milk, mix, flour, …mix.)

5. Fold in all of the blueberries (both the crushed and the uncrushed blueberries).

6. Use a ¼ C measuring cup to scoop the mixture into lined muffin tin.

• ½ C milk

7. Make streusel by combining cold butter, flour, sugar, and cinnamon with your fingers.

• 2 ½ - 3 C blueberries;

8. Sprinkle the streusel on top of batter, covering the top.

crush half of the blueberries by hand Streusel topping:

• 6 tablespoon COLD butter • ¾ C flour • ½ C sugar • ½ teaspoon cinnamon

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9. Bake for 30 min at 375°.

10.Enjoy!

Low Carb Cookies By: Venkata

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“It’s super easy to make and they are gluten free and low carb, and perfect for a keto diet as we are not using refined or cane sugar.”

INGREDIENTS

HOW TO MAKE IT

• 2-3 scoops of any unsweetened

1. Add all the ingredients into a bowl and start mixing until it forms a cook-

• Any natural sweetener like swerve,

2. Adjust or add some nut butter if needed for the right consistency.

nut butter

stevia or monkfruit

ie dough consistency.

3. Take a baking tray and place a parchment paper.

• 1 scoop of Chocolate chips unsweetened

4. Now start placing cookie dough balls onto the tray and top it off with

• 1 egg

5. Preheat the oven to 350 F and then bake the cookies for 10 minutes.

• Baking powder - a pinch

6. Don’t remove the cookies from the tray immediately.

or sweetened with natural sweetener

some chocolate chips (optional).

Let it sit for about 5-10 min and then carefully remove the cookies and enjoy.

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USC Student Health Cookbook

Desserts

WHOA TIPS: NUTRITION ASSISTANCE RESOURCES Trojan Food Pantry | USC Student Basic Needs USC Student Basic Needs operates the Pop-Up Trojan Food Pantry in TCC 425A.

You can learn more by visiting https://uscsthealth.info/trojan_food_pantry, or emailing basicneeds@usc.edu with any questions.

CalFresh: A Supplemental Nutrition Resources for Low-income Students If you’re struggling with food insecurity while at USC, there are resources available to you. CalFresh, also known as electronic balance transfer (EBT) or food stamps, is a food grant program in California that can help students with financial need.

College students in California do not need to be CA residents, which allows for many out-of-state students who are low-income to be eligible for benefits.

The maximum allotment of benefits is $281 a month.

Signs that you may qualify for CalFresh Eligibility: 1. Having federal work-study 2. EFC of $0 3. Receiving Cal Grant The online application process is streamlined and very accessible. After, an interview will be given by telephone to determine eligibility. You will need some form of identification and proof of attendance at USC in order to supplement your application.

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Happy Cooking!

43 USC Student Health Cookbook

Digital version available online: uscsthealth.info/student_cookbook