The Traveler

Issue date: 3/31/05 Section: Lifestyles

Each of the alternative recipes offers a significant nutritional improvement over many foods a college student might commonly eat instead. The chicken pot pie is lower in both calories and fat than a normal chicken pot pie, the picante salsa is a large improvement over traditional cheese dip, and the granola, while it has the same amount of calories as regular granola, has much less fat.

"I like the granola the best myself," Mastler said.

Mastler said the biggest problem college students face when it comes to eating right is simply the choices they make.

"Students often simply choose to eat low-density and low-nutrition foods like chips instead of high-density and more nutritious foods," she said.

Each of Mastler and Edwards's recipes is easy and affordable to make.



Picante Salsa



1 C. coarsely chopped onions

1 C. cilantro sprigs

1 jalapeño pepper, coarsely chopped

1 (14.5-oz) can diced tomatoes, undrained

1 garlic clove, coarsely chopped

3 Tbsp. fresh lime juice

1/4 tsp. salt

1 (14.5 oz) can diced tomatoes, drained



Place 1st five ingredients in a food processor, and process until minced. Combine onion mixture, lime juice, salt, and drained tomatoes in a medium bowl; stir until well blended



Yield: 4 cups (serving size 2/3 cup)



Nutrition information per serving: Calories: 43 (2% from fat); fat 0.1 g (sat 0 g, mono 0 g, poly 0 g); Protein 1.5g; Carb 10.3g, Fiber 2.7g, Cholesterol 0mg, Iron 0.5mg, Sodium 275mg, Calcium 31mg.



Maple-Almond Granola



4 c. regular oats

1/4 c. almonds

1 1/2 tsp. ground cinnamon

1/4 tsp. salt

1/3 c. water

1/3 c. honey

1/3 c. maple syrup

2 Tbsp. brown sugar

2 Tbsp. canola oil

Cooking spray

1 c. minced, dried apricots

1 c. raisins



Nutrition Information (from nutrition.gov): Calories 129 (20% from fat); Fat 2.8g (sat 0.3g, mono 1.4g, poly 0.7g); Protein 2.7g; Carbohydrate 25.7g; Fiber 1.9g; Cholesterol 0mg; Iron 1.2mg; Sodium 28mg; Calcium 20mg



Preheat oven to 325 degrees.

Combine first four ingredients in large bowl.

Combine water, honey, syrup, sugar and oil in small saucepan. Bring to a boil. Pour over oat mixture. Toss to coat. Spread oat mixture on a jelly-roll pan coated with cooking spray.

Bake at 325 degrees for 35 minutes or until golden, stirring every 10 minutes. Place in large bowl. Stir in apricots and raisins. Cool completely. Yield: 6 cups (Serving size: 1/4 c)

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