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Baking with Bella

Find out what Bella Botelho is cooking up these days with her weekly food column.

Food For Thought: Healthy Student Recipes
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Protein Pancakes

What’s better than pancakes on a Sunday morning? Healthy pancakes on a Sunday morning! These pancakes are delicious and packed with protein and other nutrients that will fuel you up for the rest of your day. 

 

Ingredients

  • 1 cup oats

  • 1 scoop protein powder

  • 1 tsp cinnamon

  • ½ tsp baking powder

  • ¾ cup almond milk

  • ¼ cup pumpkin puree

  • ½ tbsp apple cider vinegar

  1. Blend 1 cup of oats into fine flour

  2. Combine dry ingredients 

  3. Mix in wet ingredients

  4. Heat up pan on medium heat, spray pan

  5. Pour about ¼ cup of batter on pan and spread out until ½ inch thick

  6. Reduce heat to low and let cook for 3-5 minutes on each side

  7. Repeat until batter is gone

  8. Top with fruit, peanut butter, maple syrup, etc and enjoy!

Nutrients

415 cals

23g protein

50g carbs

8g fat

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Cornbread

I just made this recipe for Thanksgiving and it was a huge hit! It’s sweet, delicious, and a lot healthier than the processed cornbread from the supermarket. Plus, you can impress your family at your holiday dinner and tell them that you made it yourself! This recipe serves about 9

 

Ingredients:

  • 1/2 cup all-purpose flour

  • ½ cup whole wheat flour

  • 1 cup cornmeal

  • ¼ cup maple syrup

  • â…“ cup pumpkin puree

  • 1 cup almond milk

  • 2 tsp baking powder

  • ½ tsp salt

  • 1 tbsp apple cider vinegar

  • 2 tbsp granulated sugar

  1. Preheat oven to 400

  2. Mix all dry ingredients in medium bowl

  3. Mix all wet ingredients in seperate bowl

  4. Combine wet mixture into dry mixture

  5. Add batter into 9x9 baking pan or muffin tin (spray with oil)

  6. Bake for 15-18 minutes or until a toothpick comes out cleanly from center

  7. Let cool and enjoy!

Nutrition:

130 cals

3g protein

25g carbs

1g fat

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Burrito Bowl

If you’re anything like me, you would see Chipotle as a godsent. I go just about every week. Although this may make my week, it kills my bank account. So, I started making something similar at home!

 

Ingredients:

  • 1 cup jasmine rice

  • ½ to 1 cup black beans

  • â…“ cup chopped pepper

  • ¼ cup corn

  • ¼ cup chopped onion

  • â…“ avocado

  • ¼ cup salsa

  • 1 tsp garlic salt

  • 1 tsp cumin

  • 1 tsp chili powder

  • 1 tsp paprika

  • 1 tbsp cilantro

  • 1 slice of lime

  • Chopped lettuce

  1. Cook jasmine rice according to directions on bag

  2. Add onion and peppers to a non-stick pan and set on medium heat (save some onion)

  3. Once browned, add beans, corn and spices to vegetables

  4. Once cooked, add cilantro and lime juice to rice (save some lime)

  5. Mash avocado in a separate bowl and add leftover onion and lime

  6. Once peppers are fully softened, add them to a bowl over rice

  7. Top with guacamole, lettuce and salsa and enjoy!

Nutrition:

500 cal

20g protein

75g carbs

9g fat

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Pumpkin Muffins

The pumpkin spice trend is in full swing and what better way to enjoy it than muffins! They can be eaten for breakfast, packed for lunch, or enjoyed as a snack throughout the day. They’re not only delicious but also healthier than pumpkin spice products at Starbucks or Dunkin. This recipe makes about 10-12 muffins depending on the size of your tin.

 

Ingredients:

  • 1 â…“ cup oat flour

  • ½ cup all-purpose flour

  • 1 cup pumpkin puree

  • ¼ cup pure maple syrup

  • â…“ cup coconut sugar (or half granulated sugar half brown sugar)

  • â…“ cup apple sauce

  • 1  tsp baking soda

  • 1 tsp baking powder

  • 1 tsp ground cinnamon

  • 1 ½ tsp pumpkin spice

  • 1/2 tsp salt

  • 1 tsp vanilla

  1. Preheat oven to 350° 

  2. Whisk all dry ingredients

  3. Mix all wet ingredients in seperate bowl

  4. Fold dry ingredients into wet ingredients

  5. Fill muffin tin slots 2/3 full with the batter

  6. Bake for 20-25 minutes

  7. Let cool and enjoy!

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Butternut Squash Soup

I don’t know about you, but all this cold weather is making me crave warm, cozy meals. One of my favorites is this hearty soup. It is a great way to incorporate healthy veggies into your diet and tastes amazing! 

Note: This recipe serves 2

 

Ingredients:

  • - 2 cups cubed butternut squash

  • - 1 cup canned chickpeas

  • - ½ cup brown rice (dry)

  • - 3 cups vegetable stock

  • - 1 small chopped zucchini

  • - ½ chopped onion

  • - 2 handfuls chopped kale

  • - 1 tsp garlic salt

  • - 1 tsp sage

  •  tsp thyme

  1. Cook onion and garlic in large pot until translucent

  2. Add vegetable stock and bring to a boil

  3. Add squash and rice to pot and let sit on medium heat for 20 minutes

  4. Stir in water if mixture becomes too thick 

  5. Add zucchini, chickpeas and spices to pot and let simmer for 15-20 minutes

  6. Add kale and let rest for 10 minutes

  7. Top with nutritional yeast (optional)

Nutrition

460 calories

26g protein

70g carbs

3g fat

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  1. Boil pasta and lentils separately 

  2. Saute onions and peppers in a non-stick pan on medium-high heat

  3. Once they are softened, add zucchini and mushrooms to pan

  4. Once all vegetables are softened, add sauce and spices

  5. Stir in cooked pasta and lentils

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Veggie Pasta

This delicious recipe is quick, healthy and can be eaten as leftovers on busier nights. This comforting dish truly is the perfect fall meal and can be enjoyed by the whole family. Enjoy!

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Ingredients:

  • ¾ cup pasta of choice

  • 1 small chopped zucchini

  • ¼ chopped onion

  • â…“ cup chopped bell pepper

  • ¼ cup chopped mushrooms

  • 1 cup tomato sauce of choice

  • ¼ cup lentils

  • 1 tsp garlic salt

  • 1 tsp oregano

  • 1 tsp basil​

  1. Stir in cooked pasta and lentils

Nutrition

460 calories

26g protein

70g carbs

3g fat

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Vanilla Berry Oats

Here’s a recipe that’s simple, healthy and delicious. Prepare it the night before and it will make for a great breakfast on your way to school!  

 

Ingredients: 

  • 1 cup quick oats

  • 1 cup almond milk

  • 5 chopped dates or 2 tbs maple syrup

  • ½ tsp Cinnamon

  • ½ tsp vanilla extract

  • 1 tbsp chia or flax seeds

  • Mixed berries

  1. Mix cinnamon into the oats in a reusable container

  2. Add chia/ flax seeds

  3. Add dates/ maple syrup

  4. Add vanilla and almond milk 

  5. Mix well

  6. Add chopped strawberries, blackberries, blueberries, etc 

  7. Leave in the fridge overnight or at least 30 minutes and enjoy!

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Berry Smoothie

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Smoothies are one of my favorite breakfasts because they are quick and easy to make. You can take them on the go, and you can pack a lot of nutrient dense foods without noticing the taste. Not to mention, they are delicious and can be made in numerous different ways. This is my personal favorite!

 

Ingredients:

  • 1 cup frozen mango

  • 2 ripe bananas

  • â…“ cup frozen mixed berries

  • 1 small handful of spinach

  • 1 tbsp ground flax seeds

  • ¼ cup water or almond milk

  • 1 tbsp protein powder (optional)

  1. Add ingredients to blender

  2. Blend!

Nutrition:

400 cals

5g protein

4g fat

90g carbs

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