Tuesday Tastes

Every Tuesday, Health Initiatives is cooking up a new healthy recipe for you to try. Check them out below!

December 11th - Busy Day Breakfast Begal

bagel sandwich being cut in half

December 11th is National Have a Bagel Day! Celebrate with this quick and filling recipe to keep you fueled for finals. 


1 whole grain bagel

1 or 2 eggs

2 cups spinach, loosely packed

10 grape tomatoes, sliced in half

2 tablespoons parmesan or romano cheese


Step 1: Scramble eggs in a small bowl.

​Step 2: In a microwave safe bowl or mug, ass spinach, tomatoes, and cheese. Add scrambled egg.

Step 3: Microwave on high for 1.5 to 2 minutes.

Step 4: Toast bagel (optional)

Step 5: Top toasted bagel with cooked eggs and veggies & enjoy!


  • The scrambled eggs can easily be made on the stovetop as well.
  • Change the recipe up by adding or changing the vegtables. 

December 4th - Easy No Bake Cookies

no bake cookies in a bowl

Baking can be a fun stress reliever- enjoy cookies on a study break with friends – No time to bake? No problem.


1 cup oats

1/2 cup nut butter

1/4 cup maple syrup

1/2 cup raisins


Step 1: Combine oats, nut butter, maple syrup, and raisins in a small bol. Mix to combine.

​Step 2: Shape into tablespoon-sized cookies.

Step 3: Place in plastic bag and freeze.

Step 4: Cookies will be ready to enjoy out of the freezer in as soon as 20 minutes!


  • Add chocolate chips or other dried fruits instead of raisins for a different flavor.
  • Store cookies in freezer or refrigerator.

November 27th - DIY Peanut Butter

peanut butter being spread on bread

November is National Peanut Butter Lovers’ Month! Now is your chance to make your own peanut butter with the recipe below. 


1 cup dry roasted peanuts

3-4 dates

Salt to taste


Step 1: Combine peanuts, dates, and a pinch of sale in a blender or food processor.

​Step 2: Blend/pulse until desired consistency, add water if needed!

Step 3: Enjoy with fruit, veggies, crackers, or even a bagel. 

Note: Store your peanut butter in the refrigerator.

November 20th - Holiday Roasted Veggies

Add a colorful and delicious side to your holiday meals with this quick and easy recipe.


1 small butternut squash (about 1.5 lbs), peeled, seeded, and cut into 1-inch pieces

1 medium sweet potato, cut into 1-inch pieces

2 tablespoons olive oil

Salt & Pepper to taste

5 oz spinach or baby kale


Step 1: Preheat over to 400 degrees F.

​Step 2: ​Toss squash and sweet potatoes with oil, salt, and pepper. Place on a baking sheet and roast for 25 minutes.

Step 3: In a large mixing bowl, add spinach or kale and top with roasted veggies. Stir to combine

Step 4: Top with nuts and dried fruit if desired and enjoy!

November 13th - Pomegranate Oatmeal

pomegranate oatmeal overhead

Pomegranate is a great fall flavor to try. See below how you can use this great seasonal flavor to spice up your breakfast.


1 cup old fashioned oats

2 cups non-dairy milk

Kernels from 1/2 of a pomegranate

1/2 cup frozen berries

1 tablespoon chia seeds

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ground cloves

1/2 teaspoon ground ginger

1/4 cup pecans


Step 1: Cook oats on stovetop or in microwave.

  • Stovetop: Bring milk to a boil in small pot and add oats. Cooks for 5 minutes on medium heat, stirring occasionally. When thickened, removed from heat, stir and let stand for 1 minute.
  • Microwave: Combine oats and milk in medium microwave safe bowl. Microwave on high for 2.5 to 3 minutes or until thickened. Stir once removed from microwave and let stand for 1 minute.

​Step 2: ​Top cooked oatmeal with pomegranate kernels, frozen berries, chia seeds, cinnamon, nutmeg, cloves, ginger, and pecans.

Step 3: Stir & enjoy!


  • Removing pomegranate kernels: Roll pomegranate to loosen seeds, and then cut in half. Over a large bowl with inside of pomegranate facing down use of wooden spoon to knock the kernels into the bowl. 
  • Spices: If you don’t have all the spices in this recipe you can use pumpkin pie spice or just the cinnamon to keep it simple. 

November 6th - Pecan Quesadilla

quesadilla on a plate

November is National Georgia Pecan month! Let’s try to use our Georgia Pecans in a fun new way. 


1 large, whole grain tortilla 

oz cheese (brie, Havarti or white cheddar)

¼ cup Georgia Pecans, toasted 

½ cup arugula 

1 apple or pear, sliced   



Step 1: Sprinkle entire tortilla with cheese.

Step 2: On one half of tortilla add pecans, arugula, and apple (or pear).

Step 3: Fold tortilla in half.  

Step 4: In non-stick pan over medium heat, cook until cheese begins to melt and tortilla browns on one side (about 2 minutes)

Step 5: Flip and finish on opposite side (2 more minutes). 

Step 6: Enjoy!


Tip: If you have extra ingredients, you could make a salad so have as well!

October 30th - Caramel Yogurt Dip with Apples

Yogurt dip with fruit slices


Enjoy a Happy & Healthy Halloween with this quick and easy recipe! It’s a great option to share with friends and enjoy throughout the fall apple harvest season as a snack!


1 cup plain Greek yogurt

2 dates, pitted

1 tablespoon maple syrup

1 teaspoon vanilla extract

1/2 tablespoon cinnamon

Apple, sliced


Step 1: Combine yogurt, pitted dates, maple syrup, vanilla, and cinnamon in a food processor or blender.

​Step 2: ​Blend until smooth.

Step 3: Slice an apple and enjoy!

Tip: Top yogurt dip with toasted nuts or granola for an added flavorful crunch.

October 23rd - Poppin' Trail Mix


October is National Popcorn Poppin' Month! Enjoy this simple popcorn trail mix recipe filled with nuts, seeds, and dried fruits.


2 cups popped popcorn (1 tablespoon unpopped kernels)

1/4 cup nuts (almonds, walnuts, cashews, or pistachios)

2 tablespoons pumpkin seeds

1/4 cup dried fruit (raisins, craisins, dried apples, or dried cherries)

1 tablespoon dark chocolate chips


Step 1: Pop popcorn in microwave or on stove top per directions. *

​Step 2: ​Combine popcorn with your choice of nuts and dried fruits, pumpkin seeds and chocolate chips for a perfect on-the-go snack!

*A quick and easy way to pop popcorn is in a brown paper bag in the microwave. Add kernels to a brown paper bag, folding over the edge a few times to seal. Microwave for 1-2 minutes or until popping slows to 4-5 seconds apart.

October 16th - Re-purpose your Veggies Stock

frozen veggie scraps in pot

October 16th is World Food Day. A great way to reduce food waste in your own kitchen is to make your own veggie broth or stock using vegetable scraps.


1 gallon Ziploc bag or about 4 cups, frozen vegetable and herb scraps

Water to cover scraps

1 tablespoon whole peppercorns


Step 1: Collect veggie scraps like onion, carrot, celery, potato, herbs, garlic, pepper skins, stems and stalks in a freezer bag.*

​Step 2: ​Add collected veggie scraps to a large pot. Add enough water to cover scraps and up to 1 tablespoon of whole peppercorns for flavor.

Step 3: Simmer for at least 30 minutes.+

Step 4: Place a strainer into a large bowl to separate liquid from veggie scraps. 

Veggie stock can be stored refrigerated for 3 to 4 days or frozen for up to 3 months. Use it as a flavorful base for soups, sauces, gravies, or in pasta/rice dishes.

*You can store your vegetable scraps in your freezer for up to 6 months.
+The longer your simmer, the stronger the flavor.

October 9th - Pumpkin Hummus

person dipping a cracker into pumpkin hummus

Enjoy a Healthy Harvest by embracing all of the fruits and veggies of the season – apples, pumpkin, sweet potato, winter squash varieties, and more.


3/4 cup pumpkin, canned

15 oz can chickpeas, drained and rinsed

2 tablespoons tahini

2 tablespoons lemon juice

1-2 cloves garlic

1 teaspoon cumin

1-2 tablespoons olive oil

Water as needed

Salt to taste

Directions : 

Step 1: Combine pumpkin, chickpeas, tahini, lemon juice, cumin, and olive oil in food processor or blender.

​Step 2: ​Season to taste with salt.

Step 3: Blend until smooth. Add water 1 tablespoon  at a time as needed to achieve desired consistency.

Step 4: Enjoy with vegetables, fruit, whole grain crackers, or pita!

October 2nd - Go to Grain Bowl

We celebrated World Vegetarian Day on October 1st with this hearty, meatless meal. 


½ cup cooked brown rice  (1 cup of uncooked rice will make 2 cups cooked) 

½ sweet potato, cubed and roasted  

½ avocado, sliced  

½ cup black beans, drained and rinsed  

2-3 Tablespoons Salsa 

2-3Tablespoons shredded cheese  

Directions : 

Step 1: Prepare brown rice (this can be done ahead of time): 

  1. Bring 2 cups of water to a boil, add 1 cup rice.
  2. Return to a boil, lower heat and cover.
  3. Simmer (small bubbles) for 40 minutes.
  4. Stir to fluff. Let stand removed from heat for 5 minutes.

​Step 2: ​Roast sweet potato, (this can be done ahead of time):

  1. Cut sweet potato into cubes
  2. Toss with oil, salt and pepper.
  3. Cook at 400° F for 25 - 30 mintues.

Step 3: Build your Bowl:

  1. Start with brown rice as your base
  2. Add sweet potatoes, avocado, black beans and salsa.
  3. Finish with shredded cheese if desired
Our top tips: 
  • Use rice cooker or pressure cooker to decrease cooking time.
  • Prepare a few sweet potatoes at one time to incorporate in meals throughout the week.