Healthy Bites at FSU

Every semester, Westborough TV takes a trip to Framingham State University to tape an episode of Healthy Bites with Karen White and her senior dietitian students. This episode you’ll learn how to make a few amazing, healthy AND refreshing snacks. Click here to watch the full program.

Here are the ingredients for each recipe mentioned in this program:

Healthy Mac and Cheese Ingredients:

• 2 cups uncooked elbow macaroni – whole wheat, low glycemic, gluten-free… any will work!
• 1 tablespoon butter
• 1 small yellow onion
• 1 small butternut squash (4–5 cups cubed)
• 5 cups chicken or vegetable broth
• 3/4 cup milk
• 1 teaspoon salt
• 2/3 cup shredded cheese – I like Gruyère but any kind will work
• parsley for topping
• salt and pepper to taste

Easy One Pot Vegetarian Chili Ingredients:

• 28 oz can of crushed tomatoes
• 16 oz can of diced tomato
• 16 oz can of refried beans
• 16 oz can of vegetarian broth
• 1 tsp chili powder,
• 1 tsp salt
• 1 tsp ground black pepper
• 16 oz kidney beans
• 16 oz clack beans
• 16 oz corn

Pumpkin Parfet Ingredients:

• (1) 15oz can pumpkin puree
• 1 large apple peeled, cored, and chopped
• 2tsp. cinnamon 
• 2tsp. nutmeg
• 1tsp. vanilla extract
• 1tbsp. fat-free milk
• 1tbsp. honey 
• 1tbsp. maple syrup 
• 2 cups (16oz) fat-free greek plain yogurt 
• 1 cup granola 

Mediterranean Three Bean Salad Ingredients

• (1)15 oz can of kidney beans
• (1)15 oz can of cannellini beans
• (1)15 oz can of garbanzo beans (chickpeas)
• 1 green bell pepper
• 1 red bell pepper
• 1/2 English cucumber
• 1 cup of chopped red onions
• 1 1/2 tbsp capers
• 1 cup chopped fresh parsley
• 10-15 fresh mint leaves
• 10-15 fresh basil leaves