As we progress into a new century and time, UB Recreation will be facilitating and highlighting campus resources and unique UB Rec activities and programs to enhance all areas of wellness for each individual on and off UB’s campus.
Taco Salad in a Jar. INGREDIENTS 2 tbsp. extra-virgin olive oil 1 lb. ground turkey kosher salt 1 tbsp. Taco Seasoning 1 15-oz. can black beans, rinsed and warmed 2 c. frozen corn, thawed and warmed 1 head romaine, chopped 1 c. shredded pepper Jack cheese 1 c. diced tomatoes DIRECTIONS In a large skillet, heat oil over medium-high heat. Add turkey and season with salt and taco seasoning. Cook, breaking up with the back of a wooden spoon or spatula, until deeply golden and cooked through, 8 to 10 minutes. Set aside and let cool 5 minutes. Among six mason jars, layer ground turkey, black beans, corn, romaine, cheese, and tomatoes. (Pack in a cooler.) Enjoy! Original Recipe: https://www.delish.com/cooking/recipe-ideas/recipes/a43747/taco-salad-in-a-jar-recipe/
Oven Baked Salmon, Quinoa and Broccoli. Your Grocery List: Salmon Fillet Garlic & Herb Seasoning (Any kind will do) Extra Virgin Olive Oil Chicken/Vegetable Stock Quinoa Fresh Head of Broccoli 12 oz Salmon Fillet . (Cut into four pieces) Pinch of Salt Freshly Ground Black Pepper Garlic and Herb Seasoning Extra Virgin Olive Oil Lemon/Lime (optional) Directions for Salmon: 1. Preheat your oven to 450 Degrees F. 2.Season salmon with salt, pepper and garlic and herb seasoning. 3.Sprinkle olive oil and rub seasonings into salmon. 4.Place salmon skin side down on a non stick baking sheet. 5.Bake until salmon is cooked through for about 12-15 minutes. 6. Remove and serve. Garnish with lime or lemon if desired. Tips: Be careful not to use too much salt as seafood is naturally salty. It is important to set a timer as you don't want to overcook your salmon as it will become dry. Directions for Quinoa: 1 Cup Uncooked Quinoa 2 Cups Chicken/Vegetable Stock Salt to taste. 1. Pour the quinoa into a mesh strainer and rinse under running water for 30 seconds. Drain well. 2. Combine the rinsed quinoa and stock in a saucepan. Turn the flame to a medium-high heat and let the mixture come to a boil. Once it starts to boil reduce the heat to a gentle simmer. Continue to let it cook until the quinoa has absorbed all of the stock, this should take about 10 to 20 minutes. 3. Turn off the stove and remove the pot from heat, cover, and let the quinoa steam for about five to ten minutes. Remove the lid and fluff the quinoa with a fork. Season with salt, to taste if necessary. Tips: Rinsing the quinoa before cooking removes any bitterness on the outside of the quinoa caused by naturally occurring saponins. Letting the quinoa steam at the end of the cooking process gives the quinoa time to pop open so it’s nice and fluffy. Directions for Broccoli: 1. Thoroughly rinse broccoli under running cold water. 2. Cut Broccoli off stem. 3. Cut into smaller parts. 4. Place in microwave safe bowl and add 1/3 cup of water to bowl 5. Set microwave to 3 minutes. 6. Carefully remove and drain any excess water 7. Season broccoli with your favorite herbs, low-fat butter or Extra Virgin Olive Oil if desired. BON APPETIT !!
Baked Chicken Wings. Ingredients For the Chicken Wings 2 lbs chicken wings salt Ideas for What to Serve with Wings Blue Cheese Dip Cut celery and carrot sticks Buffalo Wing Sauce Instructions Preheat the oven to 450 degrees F. Heat up a big pot of boiling water. Season the water like you would for cooking pasta (taste the water, it should taste a little repulsively salty, like sea water). Add the chicken wings to the pot, and reduce the heat slightly to keep them at a simmer for 7 minutes. Drain the wings with a colander, then place them on a wire rack to drip dry for a couple minutes. Then dry them very well with a paper towel. Place the chicken wings directly on a metal sheet pan, with the fattier top side down. Bake the chicken wings for 25 minutes on the first side, then flip the wings and bake for another 5-10 minutes on the other side, until the skin looks golden and crisp. If serving the wings with sauce, coat them while they're hot out of the oven. I like my Perfect Buffalo Wing Sauce, but you can do Garlic Parmesan Wings for a non-spicy option or this sweet and spicy Korean Chicken Wings sauce. Enjoy! Original Recipe: https://www.fifteenspatulas.com/crispy-baked-chicken-wings-yup-no-deep-fryer-in-sight/
Pizza Spaghetti Pie. INGREDIENTS : 1 large spaghetti squash (about 600 grams) 1 pound italian sausage 1/2 yellow onion, diced 1 cup pizza sauce (no sugar added) 1 teaspoon dried basil salt and pepper, to taste 3 eggs, whisked (optional: add anything you like with pizza: veggies, basil, even cheese if you do primal) DIRECTIONS : Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees. Once squash is done cooking, remove threads and place in a greased 8x8 baking dish. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces. Add pizza sauce, dried basil and salt and pepper to the pan and mix well. Add sausage mixture to the 8x8 dish and mix well with spaghetti squash threads. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn't give when you press on it in the middle of the dish. Let rest for 5 minutes before serving. Original Recipe: https://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/
Creamy Garlic Pasta Nests with Pesto Chicken Meatballs INGREDIENTS: 11 individual meatballs from one package Gold’n Plump® Chicken Meatballs – Pesto Italian, thawed 1 16-oz. package angel hair nests 4 T. unsalted butter 6 large cloves garlic, minced 1-1/2 c. heavy cream 1/2 tsp. kosher salt 1 c. grated Parmesan 1/4 c. pesto freshly ground black pepper shredded Parmesan, for garnish, if desired 1 T. minced fresh parsley, for garnish, if desired small fresh basil leaves, for garnish, if desired DIRECTIONS: Preheat oven to 350° F. Lightly spray a rimmed baking sheet with cooking spray and set aside. Bring a medium-large pot of salted water to a boil. Add all pasta nests and then turn heat down so the water is only gently bubbling, and cook for 2 minutes, just until al dente. Using a slotted spoon, quickly remove pasta nests from water, draining away as much water as you can, and place them on prepared rimmed baking sheet. Set aside. Do not discard pasta water. Heat 12″ cast iron skillet or other 12″ oven-safe skillet over medium to medium-low heat. Add butter. Once melted, add garlic, stirring to coat. Sauté for about 3 minutes, stirring regularly, until garlic is softened. If garlic starts to brown, turn heat down a bit. Stir in cream and kosher salt. When mixture starts to bubble, let simmer for 2 minutes longer, stirring every now and then. Add 2 tablespoons of the reserved pasta water, and then whisk in grated Parmesan until smooth. Taste test and add a bit more salt, if needed. Remove skillet from heat. Nestle each of the cooked pasta nests into the cream sauce. Add 1 teaspoon of pesto to the centers of each pasta nest, spreading out the pesto into the pasta a bit. Press a chicken meatball into the center of each pasta nest and then add a bit more pesto to the top of each meatball. Cover skillet with foil, aiming to not let the foil touch the meatballs, and place in oven. Bake for 20 to 25 minutes, or until cream sauce is bubbling lightly. Sprinkle each pasta nest with a bit of freshly ground black pepper, plus freshly shredded Parmesan, minced parsley, and basil leaves, if desired. Serve hot. Original Recipe: https://www.afarmgirlsdabbles.com/creamy-garlic-pasta-nests-with-pesto-chicken-meatballs-recipe/
10 Minute Margherita Naan Pizza INGREDIENTS 2 naans Tomato sauce to taste (see note) Garlic powder to taste Italian seasoning to taste Sliced fresh mozzarella (mozzarella fresca) to taste Handful fresh basil Salt & pepper to taste Olive oil to taste DIRECTIONS: Turn your oven's broiler on high and move the rack to the top third of the oven. Place the naans on one larger or two smaller baking sheets. Spread each naan with an even layer of tomato sauce. Lightly sprinkle them with garlic powder and Italian seasoning. Add a few slices of mozzarella to each naan and fill in the gaps with the basil. Season with salt & pepper. Broil for 5 minutes, or until the cheese is bubbly and the edges are lightly browned. Add some more fresh basil (I like to tear it into smaller pieces) and a drizzle of olive oil to each pizza. Slice and serve immediately. (No exact quantities are listed because topping pizzas should be fun! I used a small can of tomato sauce and had some left over. Any canned/jarred tomato sauce will work!) Original Recipe: https://www.saltandlavender.com/10-minute-margherita-naan-pizza/
Black Bean Stuffed Sweet Potatoes. INGREDIENTS: 4 medium- large sweet potatoes. 1/2 cup of Cashew Cream Sauce (you could also use sour cream or plain greek yogurt if not vegan). 1 teaspoon of lime juice. 1/2 teaspoon of ground black pepper. 1/2 of a medium red onion, finely diced (about 1 cup diced). 1 1/2 tablespoons of oil (I used olive oil). 1/4 teaspoon of garlic powder. 1/4 teaspoon of onion powder. 1/4 teaspoon of cumin. 1/4 teaspoon of chili powder. 1/2 teaspoon of sea salt. 1 15oz can of black beans, drained and rinsed. FOR SERVING: 1/2 an avocado, chopped, handful of cilantro, chopped. INSTRUCTIONS: Pre-heat oven to 350 degrees F. Place the sweet potatoes on a lightly greased baking tray and bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes. Prepare the cream sauce by whisking together the cashew cream sauce, lime juice, and black pepper. Set aside. When the sweet potatoes have about 10 minutes left, heat the oil in a skillet over medium heat and then add in onion. Sauté for 5 minutes until the onions begins to become translucent. Add in the spices stir and cook for an additional 3 minutes. Add the black beans to the skillet and toss to combine. Continue to cook, stirring frequently, until the black beans are fully heated through. About 5 minutes. Take off of heat and set aside. Once the sweet potatoes are done baking, let cool slightly. Once cool, cut the sweet potatoes open and shred the flesh from the skin so that the inside is mashed and easy to scoop out. Evenly spread the black bean mixture, avocado, cilantro, and cashew crema sauce on top of the 4 sweet potatoes. Serve immediately and ENJOY!!
Chocolate Avocado Pudding. INGREDIENTS: 2 large avocados, pits removed. 1 vanilla bean, split lengthwise. ¾ cup unsweetened cocoa powder. ½ cup pure maple syrup. ¼ cup agave nectar. ¼ cup (or more) fresh orange juice. ½ teaspoon kosher salt. 1½ cups heavy cream (optional). ¼ cup cocoa nibs and/or chopped hazelnuts. RECIPE PREPARATION: Scoop avocado flesh into a blender and scrape in seeds from vanilla bean; reserve pod for another use. Add cocoa powder, maple syrup, agave nectar, orange juice, and salt and blend to a coarse purée. With motor running, gradually stream in ¾ cup hot (but not boiling) water; blend, adding more orange juice as needed, until smooth and creamy. Divide pudding among eight 4–6 oz. ramekins or small bowls and chill, uncovered, at least 2 hours. Just before serving, whisk cream in a medium bowl to soft peaks and spoon over pudding; top with cocoa nibs and/or hazelnuts. Do Ahead: Pudding can be made 3 days ahead. Cover and keep chilled. Recipe and Photo Credit: https://www.bonappetit.com/recipe/chocolate-avocado-pudding