HUNGRY GATORTHE

COOKBOOK

BE WELL. DO WELL. EAT WELL.

Kitchen equipment, seasonings, budgeting, menu planning, food safety, cooking terms and resources.

Tasty entrées that are great for enjoying with friends or as leftovers for more quick meals later.

Looking for something crunchy, salty or sweet? Find great options whether you're on the go or looking for a quick snack to fuel your next study session.

Easy breakfast ideas that will start you off right for whatever the day brings your way.

Flatbread pizzas, sandwiches, wraps and quesadillas — fast and delicious for lunch, dinner or a hearty snack.

Perfect for a quick meal or to pair with your main dish.

GETTING STARTED 2

8

12

20

24

28QUICK & EASY MAIN DISHES

SIMPLE & SATISFYING SNACKS

BREAKFAST OF "CHOMPIONS"

SANDWICHES, WRAPS & FLATBREADS

SALADS, SOUPS & SIDES

TABLE OF CONTENTS

SEASONINGS

STOCKING YOUR KITCHEN

• Oregano• Garlic• Basil• Rosemary

• Curry• Turmeric• Cumin

• Soy Sauce• Ginger• Garlic

• Salt-free seasoning blends (like Mrs. Dash)• Garlic powder• Onion powder• Chili powder• Black pepper• Crushed red pepper flakes• Cinnamon

• Baking powder• Baking Soda• Vanilla extract

• Vegetable cooking spray• Vegetable oil• Olive oil

• Cumin• Garlic• Chili Powder• Cilantro

THE BASICS BASIC BAKING INGREDIENTS

OTHER RECOMMENDED ITEMS

USED IN MEXICAN CUISINE

USED IN ITALIAN CUISINE

USED IN INDIAN CUISINE

USED IN ASIAN CUISINE

2

EQUIPMENT

• Baking pan (9" x 13")• Loaf pan (8" x 5")• Baking sheet• Muffin tin• Saucepan/pot with lid• Skillet• Food thermometer• Mixing bowl• Measuring cups and spoons• Spatula• Can opener• Cutting board• Sharp knife• Cheese grater• Aluminum foil• Plastic wrap• Tupperware or other microwave-safe storage containers

• Blender• Slow cooker

THE BASICS

NICE TO HAVE

3

Balancing the proportions on your plate is an easy way to plan satisfying, nutrient-packed meals. There are just a few easy tips to remember:

1. Fill half of your plate with fruits and vegeta-bles. Choose a variety of colors.

2. Divide the other half between proteins and grains. Choose lean proteins and whole grains whenever possible.

3. Don't forget dairy or other calcium-rich foods. You can add milk, calcium-fortified orange juice or yogurt on the side. Or add cheese, spinach or broccoli to your meal.

Although some meals won't fit these exact proportions, it is a great tool to guide your food choices throughout the day. Meals can be mixed and matched for your needs.

Snacks are a great way to fill in food groups that you might have missed at meals. If your meals are missing fruit, throw an apple or banana in your bag for a between class snack. Light on dairy? Have a few whole grain crackers and cheese or try chocolate milk to refuel after exercise.

PLAN A HEALTHY PLATE

FILL IN THE GAPS WITH SNACKS

BUILDING BALANCED MEALS

4

If you are hungry when you go grocery shopping, you will be more likely to spend money on items that you did not plan to purchase.

If you have space to store extra food, stock up on sale items or buy bulk quantities of items that you know you will use.

Going to the grocery store with a list of items you are going to purchase will reduce the amount of money you spend on items you won't use and can help you avoid impulse purchases.

Choose fresh, frozen or canned fruits and vegetables, grains and grain products, lean meat, poultry, fish, meat alternatives, and low-fat dairy or dairy product alternatives. Less processing and packaging saves you money. The more preparation you are able to do (e.g. soaking and cooking beans, cutting up fruits and vegetables) the more you will save. This also helps you control how much salt and sugar is added to your food.

When a fruit or vegetable is "in season," it will be cheaper and better tasting due to its organic nature.

These products are equal in nutritional value to their name brand equivalents but are easier on a budget.

PLAN YOUR MENUS OR RECIPES AHEAD OF TIME

STICK TO THE BASICS

TAKE ADVANTAGE OF FRUITS AND VEGGIES

BUY STORE BRANDS OR GENERIC PRODUCTS

EATING WELL ON A BUDGETEAT BEFORE YOU GO.

STOCK UP WHEN THE PRICE IS RIGHT

5

Use a food thermometer to be sure foods are thorougly cooked and safe to eat. Fully cooked chicken should be 165°F, show now pink, and the juices should run clear. Cook ground beef or pork to 160°F. Leftovers should be heated until they are steaming to avoid food-related illnesses.

Don't cross contaminate with meat and produce. Ready-to-eat foods like fruits and vegetables should not be exposed to juice drippings from raw poultry, fish, meat or eggs.

Refrigerate or freeze foods within 2 hours after cooking. See the guidelines below for how long foods can be stored in the refrigerator or freezer. When it doubt, throw it out!

Keep your hands, food preparation areas, and equipment san-itary to help prevent food-bourne illnesses.

1. CLEAN

II. COOK

III. SEPARATE

IV. CHILL

FOOD SAFETY BASICS

6

To cut or chop food into very small pieces; smaller than diced.

To brown or cook a food quickly in a pan over direct heat, usually using a small amount of hot oil or butter.

To cook liquid at a temperature just below the boiling point, low enough that tiny bubbles just begin to break beneath the surface around the edge of the pan.

To moisten the food as it cooks by spooning or brushing it at regular interbals with a liquid such as melted fat, meat drippings, fruit juice, sauce, or water. Adds flavor and color to the food and prevents drying of the surface.

To cook in a liquid which has reached a temperature of 212°F (100°C), or where bubbles are rising continually and are breaking the surface.

To cook food by placing it below direct, dry heat. Most ov-ens have a broiler that is used to cook, melt or brown foods.

To cut into pieces of roughly the same size, either small (finely chopped) or large (coarsely chopped).

To cut food into tiny cubes, usually about 1⁄4 inch.

To cover food with a liquid mixture for a specified amount of time before cooking it to make it more flavorful, moist and/or tender (food should be covered and refrigerated while marinating.)

BASTE

BOIL

BROIL

CHOP

DICE

MARINATE

MINCE

SAUTÉ

SIMMER

COOKING TERMS

7

SIMPLE ANDSATISFYING SNACKSFIESTA NACHOS

Preheat to 350°F. Spray baking pan with cooking spray. Line tortilla chips along the baking pan.

In a saucepan or microwavable bowl, combine beans and chilies.

Heat on the stove or in the microwave until hot.

Pour bean mixture over the chips and sprinkle with cheese. Bake for 10 min or until cheese is melted. Top with salsa and sour cream if desired.

8 oz

4 oz15 oz

6 oz

baked or multigrain tortilla chips

can chopped green chilies

salsa

low-fat sour cream (optional)

can refried, pinto, or black beans

shredded cheese

vegetable cooking spray

INGREDIENTS

FIESTA NACHOS

makes 3–4 servingsapproximate time: 30 min

DIRECTIONS

9

Mix together and store in an air-tight container or put in small baggies to carry in your backpack for class and other locations.

Mix together and store in an air-tight container or put in small baggies to carry in your backpack for class and other locations.

S'MORES SNACK MIX

GATOR GORP TRAIL MIX

makes 4 servingsapproximate time: 1 min

makes 4 cupsapproximate time: 1 min

DIRECTIONS

DIRECTIONS

1 cup

½ cup

¼ cup

¼ cup

¼ cup

graham cracker pieces

peanuts

raisins

mini marshmellows

chocolate chips

INGREDIENTS

INGREDIENTS2 cup

1 cup½ cup

½ cup

favorite cereal(s)

tiny pretzelsraisins and/or other dried fruit

nuts

10

Drain chickpeas, place in a large mixing bowl, and cover with water.

With your fingers, loosen the skin of the chickpeas and try to remove as much skin as possible. This will make it easier to mash the peas and create a smoother texture for the hummus. When done, drain chickpeas.

Place chickpeas and all other ingredients in a medium sized bowl and roughly mash with a potato masher or fork. Taste and adjust chickpeas.

HAND MASHED HUMMUS

makes 1 servingapproximate time: 5 min

DIRECTIONS

15 oz

2 tbsp

1 tbsp

1

2 tbsp

chickpeas

olive oil

salt and pepper to taste

chopped fresh parsley, optional

garlic clove, crushed

lemon juice

tahini (sesame paste), optional

pinch of cayenne pepper, optional

¼ cup

INGREDIENTS

11

BREAKFAST OFCHOMPIONSOATMEAL BREAKFAST COOKIES

Preheat to 400°F. Spray 2 baking sheets with cooking spray.

Whisk together milk, egg, honey, oil, vanilla and salt until well blended.

Stir in oats and flour to form thick batter. Mix dried fruit, chocolate chips and nuts if desired.

Shape the batter into 1½" balls and place on baking sheets.

Bake for 12–14 minutes until golden brown and crispy. Flatten cookies with bottom of a glass about halfway through baking time and return to oven. Cookies should be golden brown and crispy on the outside when done.

Enjoy these lightly sweet cookies with a glass of milk and some fruit for a quick, satisfying breakfast. Also tasty with a smear of peanut butter.

½ cup

⅓ cup

⅓ tsp

½ cup½ cup½ cup

1

2 tbsp

3 cup

milk or vanilla soymilk

honey or brown sugar

salt

flour

egg

canola oil

rolled oats

raisinschopped walnuts or peanuts (optional)

INGREDIENTS

OATMEAL BREAKFAST COOKIES

makes 10 cookiesapproximate time: 30 min

DIRECTIONS

13

Preheat oven to 400°F.

Stir together flour, baking powder, salt and sugar; set aside.

Measure cereal and milk into the other mixing bowl and stir. Let stand 1–2 min or until cereal is softened.

Add egg and oil to the cereal mixture. Beat well. Stir in raisins if desired.

Add flour mixture to cereal mixture, stirring only until combined.

Spray muffin cups with cooking spray to prevent sticking. Fill each with muffin batter (about ½–¾ of the way full).

Bake for 25–30 min, until tops are golden and a toothpick or knife in-serted in the center comes out clean. Allow muffins to cool for 10 min.

FAVORITE BRAN MUFFINS

makes 12 muffinsapproximate time: 50 min

DIRECTIONS

INGREDIENTS1¼ cup

¼ tsp

1½ cup

12 tbsp½ cup

1 tbsp

½ cup

1¼ cup

all-purpose flour

salt

bran cereal

egg

baking powder

sugar

milk

vegetable oilraisins (optional)vegetable cooking spray

14

Preheat oven to 375°F.

Beat butter and sugar with a hand mixer or wooden spoon until fluffy.

Add salt and egg and beat well, then stir in yogurt.

Mix flour, baking powder, and baking soda in a separate bowl, and add to the wet ingredients. Then mix batter until the flour disappears.

Gently fold in the blueberries. Dough should be very thick at this point.

Spray muffin cups with cooking spray to prevent sticking. Fill each with muffin batter (about ¾ of the way full).

Bake for 25–30 min, until tops are golden and a toothpick or knife insert-ed in the center comes out clean.

BLUEBERRY MUFFINS

makes 9–10 muffinsapproximate time: 40 min

DIRECTIONS

5 tbsp

½ cup

1½ cup

¼ tsp¼ tsp¾ cup

1

¾ cup

butter, softened

sugar

all-purpose flour

baking soda

egg

low fat plain yogurt

baking powder

saltblueberriesvegetable cooking spray

1½ tsp

INGREDIENTS

15

Preheat oven to 350°F. Spray loaf pan with cooking spray.

Mix bananas and eggs together in a large bowl.

Stir in flour, sugar, salt and baking soda.

Add walnuts and blend.

Pour in pan and bake for 1 hour.

BANANA BREAD

makes 16 servings (1 loaf)approximate time: 70 min

DIRECTIONS

5 tbsp

½ cup

1½ cup

¼ tsp¼ tsp

1

¾ cup

ripe bananas, well mashed

flour

salt

coarsely chopped pecans (optional)

eggs, well beaten

sugar

baking soda

vegetable cooking spray

1½ tsp

INGREDIENTS

16

Beat eggs in a microwave safe bowl and add salt and pepper to taste.

Cook the eggs in the microwave for 45 seconds. Stir so eggs cook evenly, then cook for another 10 seconds. (Microwaves vary, so cook in incre-ments to avoid overcooking).

When the eggs are finished cooking, wrap the potato in a damp paper towel and microwave for 1–2 min, or until soft.

Place the eggs on the tortilla and sprinkle with cheese. Chop the cooked potato and add it to the tortilla if desired.

Cover the entire burrito with a wet paper towel and microwave to melt the cheese. Serve with salsa or hot sauce.

MICROWAVE BREAKFAST BURRITO

makes 1 servingapproximate time: 5 min

DIRECTIONS

INGREDIENTS1

12

1

whole wheat tortilla

small handful shredded cheese

salsa or hot salsa

eggs

salt and pepper to taste

very small red potato

17

Beat eggs with milk.

Cook eggs in skillet coated with cooking spray, stirring frequently. While eggs are cooking, toast English muffin.

Place cooked eggs on muffin and top with sliced cheese and tomato if desired. Heat in toaster oven or microwave until cheese melts.

Blend all ingredients until smooth. Slowly add ice to desired consistency.

EGG & CHEESEBREAKFAST SANDWICH

DOUBLE BERRY SMOOTHIE

makes 1 servingapproximate time: 8 min

makes 2 cupsapproximate time: 2 min

DIRECTIONS

DIRECTIONS

2

2

1

1

2 tbsp

2 tbsp

1

1

eggs

low-fat milk

English muffin

frozen unsweetened raspberries

vegetable cooking spray

ice cubes

low-fat milk

frozen unsweetened strawberries

cheese slice

sugar, honey or other sweetener

tomato slices (optional)1–2

INGREDIENTS

INGREDIENTS

18

To thaw frozen blueberries, cover desired amount of berries in cold water and let sit for 5 minutes. Berries can also be thawed in the refrigerator overnight for easier preperation time.

Drain berries. Chop fresh fruit or drain canned fruit.

Stir together honey and yogurt in a small mixing bowl.

Add half of the yogurt mixture to the serving cup.

Add half of the blueberries and half of the orange fruit on top of the yogurt. Top fruit with the remaining yogurt.

Put the rest of the fruit on top of the second layer of yogurt. Top the parfait mixture with granola or cereal and sprinkle with walnuts if desired.

"ORANGE AND BLUE" FRUIT PARFAIT

makes 1 servingapproximate time: 8 min

DIRECTIONS

INGREDIENTS¼ cup

1 cup¼ cup

¼ cup1 tbsp

2 tbsp

fresh or canned mandarin oranges

low-fat plain yogurt

granola or crunchy cereal (optional)

blueberries, frozen or fresh

honey

chopped walnuts (optional)

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SANDWICHES,WRAPS & FLATBREADSTOMATO, BASIL & CHEESE PANINI

Brush one side of each bread slice with olive oil and rub with sliced garlic or sprinkle lightly with garlic powder.

Heat skillet over medium heat. Place one slice of bread with the oil side down on the pan.

Top with sliced cheese, tomato and basil. Place the other slice of bread on top of the sandwich with the oil facing up.

Flip the sandwich over to cook both sides and press the sandwich with the spatula to flatten it as it is cooking. Cook until the bread is toasted and the cheese is melted.

2 tsp

2 slices

12 slices

2

olive oil

bread

small tomato, thinly sliced

clove garlic

mozzarella cheese

basil leaves (optional)

INGREDIENTS

TOMATO, BASIL& CHEESE PANINI

makes 1 servingsapproximate time: 40 min

DIRECTIONS

1

21

Spread mayonnaise or cream cheese on flatbread or tortilla. Add turkey slices and pepper and roll the bread up.

Toast bread in a toaster until golden. Place slices of cheese between two pieces of toast. Wrap sandwich in a paper towel, then heat in the micro-wave for 15–20 sec or until cheese is melted.

TURKEY ROLL-UP

NO-STOVE GRILLED CHEESE

makes 1 servingapproximate time: 1 min

makes 1 servingapproximate time: ½ min

DIRECTIONS

DIRECTIONS

1

3 slices1 tbsp

½

whole grain flatbread or tortilla

deli turkeyreduced-fat cream cheese or mayo

medium red bell pepper, thinly sliced

INGREDIENTS

INGREDIENTS2 slices2 slices

breadcheese (American, cheddar, etc.)

24

Mix tuna with mayonnaise and celery. Spread tuna mixture on bread. Add sliced cucumber, lettuce and tomato to sandwich.

Chop eggs into pieces. Mix with mayonnaise, mustard, salt and pepper. Serve on bread with lettuce or spinach, if desired.

TUNA SANDWICH

EGG SALAD SANDWICH

makes 1 sandwichapproximate time: __ min

makes 1 sandwichapproximate time: __ min

DIRECTIONS

DIRECTIONS

2–3 oz

2–3 oz

2 tbsp

2 tbsp

1–2 tbsp

1–2 tbsp

2 slices

2 slices

can or pouch tuna, drained

can or pouch tuna, drained

celery, finely chopped

celery, finely chopped

sliced cucumber, lettuce and tomato

sliced cucumber, lettuce and tomato

reduced fat mayonnaise

reduced fat mayonnaise

whole wheat bread

whole wheat bread

INGREDIENTS

INGREDIENTS

23

SOUPS, SALADSAND SIDESMINESTRONE SOUP

Heat oil in a large pot over medium heat.

Add the onions, carrots, and celery, and sauté for 5 min, until soft.

Add the broth, water, tomatoes including juice, potato, oregano and basil to the pot. Increase the heat to medium-high and bring to a boil.

Once the soup starts boiling, reduce heat to low and simmer for 15 min.

Stir in the beans, zucchini and pasta. Simmer another 10–15 min until vegetables are tender and pasta is cooked. Season with salt and pepper to taste. Serve with grated parmesan cheese if desired.

2 tsp

2

1

1 tsp

1 tsp

½ tsp

½ tsp

2

1 tsp

1 tsp

olive or vegetable oil

celery stalks, chopped

can (14.5 oz) stewed tomatoes

oregano

uncooked pasta, such as orzo or shells

medium onion, chopped

carrots, chopped

medium potato, cubed

large zucchini

basil

salt and pepper

can kidney or cannellini beans

grated parmesan cheese (optional)

INGREDIENTS

VEGETABLE MINESTRONE

makes 4 servingsapproximate time: 40 min

DIRECTIONS

¼ tsp

¼ tsp

1

25

Put carrots, celery, onions, garlic, water (or vegetable broth), lentils and thyme in the pot or slow cooker.

If using stove: Bring over to boil over high heat and then reduce to low and simmer for 40–50 min until lentils are soft.

If using slow cooker: Set on high and cook for 5–6 hours or until lentils have become soft.

In the last 10 minutes of cooking, add vinegar, salt, pepper, and greens.

LENTIL SOUP

makes 6–8 servingsapproximate time: 60+ min

DIRECTIONS

INGREDIENTS3

1

8 cup

1 tsp1 tsp

1½ tsp

1 tsp

3

3

2 cup

carrots, chopped

onion, chopped

vegetable broth or water

dried thyme

celery stalks, chopped

garlic cloves, minced

dry lentils, rinsed

saltground black pepperbunch kale or spinach leaves, choppedbalsamic vinegar (optional)

26

Cook pasta according to package directions, drain and cool.

Wash and cut up vegetables and place in large bowl.

Add pasta and salad dressing to vegetables and toss.

Add salt and pepper to taste. Sprinkle with basil, oregano, and/or parmesan cheese if desired.

Leftovers will keep for 3–4 days in the refrigerator.

ITALIAN PASTA SALAD

makes 4–6 servingsapproximate time: 15 min

DIRECTIONS

INGREDIENTS3 cup

¼ cup

4 cuppasta spirals

broccoli

red or sweet onion

zucchini or yellow squash

cauliflower florets

cherry tomatoes

red or green pepper

carrotslight Italian vinaigrette dressingdried basil and/or oregano (optional)parmesan cheese (optional)

27

QUICK ANDEASY ENTREESSPICY BLACK BEAN BURGER

Mash 1 cup of black beans with a potato masher or large fork (or pulse in a food processor) until chunky.

Transfer to a large mixing bowl. Add remaining whole black beans, bread crumbs, egg, scallions, garlic, and spices/herbs until well combined.

Form mixture into patties about 1 inch thick and 3 inches in diameter. Place patties on a plate or tray in refrigerator and let set for at least 15 min.

When ready to cook, place skillet over medium high heat, without any oil. When skillet is hot, but not smoking, add patties to the pan.

Cook for about 4 min on the first side until well seared. Flip with spatula and allow second side to cook for 5 min.

Serve with toppings of your choice: lettuce, tomato, salsa, sour cream, avocado, cheese. Or you could stick to just the bun or the patty itself!

2 cups

1

1

1 tsp½ tsp

2

1 tsp

black beans, rinsed and drained

large egg

clove garlic, minced

crushed red pepper flakes

breadcrumbs

scallions, minced

ground cumin

saltground black pepper

INGREDIENTS

SPICY BLACK BEAN BURGER

makes 4 servingsapproximate time: 35 min

DIRECTIONS

¼ tsp

¼ cup

29

Mix turkey, basil, onion powder, salt and breadcrumbs in large bowl.

Shape into 5 patties and place in refrigerator until ready to grill. Prepare grill or nonstick pan (with cooking spray) over medium heat.

Add patties to grill or pan, cooking 7–8 minutes on each side until cooked through (internal temperature should reach 165°F).

Serve on buns with toppings of your choice: tomato, lettuce, spinach, mustard, reduced fat mayo, ketchup, onions or avocado.

"GATOR BAIT" TURKEY BURGERS

makes 5 servingsapproximate time: 15 min

DIRECTIONS

INGREDIENTS~16oz

1 tsp

½ tsp

2 tbsp

½ cup

5

ground turkey

onion powder

salt

chopped fresh basil or dry basil

breadcrumbs

whole wheat hamburger buns

30

Preheat oven to 350°F.

In a small microwave safe bowl, melt butter or margarine (about 20 sec). Add breadcrumbs, lemon juice and parsley to bowl.

Put fish in baking pan; sprinkle with salt and pepper before topping the fish with breadcrumb mixture.

Bake for about 10 min or until fish flakes easily with fork.

LEMON FISH

makes 4 servingsapproximate time: 20 min

DIRECTIONS

2 tbsp

1½ tsp

1 lb

½ cup

1 tbsp

butter or margarine

lemon juice

mild fish such as flounder or cod

pepper

breadcrumbs

dried parsley

salt

INGREDIENTS

31

In a large skillet, over medium heat, cook the ground beef until it has browned and then drain fat.

Add sauce, ricotta cheese and noodles. Stir together.

Bring to a boil, cover, reduce heat and simmer for 30 minutes.

Uncover and top with shredded mozzarella cheese. Remove from heat and let stand until the cheese melts.

QUICK SKILLET LASAGNA

makes 4–6 servingsapproximate time: 40 min

DIRECTIONS

INGREDIENTS1 lb

28 oz

4 oz

16 oz

4 oz

lean ground beef

pasta sauce

shredded mozzarella cheese

cottage or ricotta cheese

egg noodles, uncooked

32

Cook skillet lightly with cooking spray. Place chicken strips in skillet and cook until no longer pink inside. Add onion, vegetable and mushrooms to the skillet and cook until vegetables are tender.

Combine soy sauce, cold water, cornstarch, sugar, garlic and ginger in a cup or bowl.

Add soy sauce mixture to the skillet and stir until the sauce starts to boil and thickens. Serve over cooked rice or noodles.

makes 4 servingsapproximate time: 15 min

DIRECTIONS

1

2 tsp

16 oz

¼ tsp

¼ cup

1 can

1

¼ tsp

¼ cup

1 tsp

boneless, skinless chicken breast strips

frozen or fresh pre-cut vegetables

sugar or brown sugar

cold water

vegetable cooking spray

garlic powder

onion

ground ginger

low-sodium soy sauce

cooked rice or noodles

cornstarch

sliced mushroons, drained (optional)

INGREDIENTS

VEGGIE STIR-FRYWITH CHICKEN

33