Research has shown that students are incapable of retaining new information with an empty stomach. Adjusting to a busy class schedule has many bods skipping meals due to lack of time. Below are a few simple and cheap recipes that can help fill you up without making you late to class.

Banana Roll-up is a healthy, quick and affordable snack to go.

Ingredients:

• Flour tortilla
• Peanut butter
• Honey
• Whole Banana

Steps:

1. Spread desired amount of peanut butter on your tortilla.
2. Slice bananas and set on your tortilla.
3. Drizzle honey over the top and roll it up.

35-minute Presto Chicken Bake (Gluten Free)

Ingredients:

• 3 chicken breasts
• 2 medium tomatoes
• 1.6 oz jar of Basil pesto
• 3 slices of mozzarella cheese

Steps:

1. Place chicken in baking pan.
2. Dump pesto sauce in and coat the chicken.
3. Cut thick slices of mozzarella cheese and place one on each chicken breast.
4. Slice tomatoes so that each chicken breast gets at least two cuts on top.
5. Place the chicken in the oven at 350 degrees for 30 minutes or until 165 degrees internally.

Recipe courtesy of simplysissom.com

5-minute Turkey Spinach Cranberry Wraps

Ingredients:

• Turkey deli meat (low sodium)
• Dried cranberries (reduced-sugar)
• Fresh spinach leaves
• Large whole wheat or low-carb tortilla
• Whipped cream cheese

Steps:

1. Mix 2-3 tablespoons of dry cranberries in with 2 tablespoons of whipped cream cheese.
2. Spread cranberry cream cheese onto your tortilla(s).
3. Place spinach leaves over the cranberry cream cheese spread.
4. Place the turkey flat over the spinach leaves.
5. Before you roll your tortilla up, fold about an inch of your tortilla up at the bottom, to keep everything from spilling out.
6. Slice your wrap in half so that you can have two servings per tortilla.

Tip: Make two at a time so you can have lunch for two days.

Recipe courtesy of sofabfoods.com

25-minute Taco Salad To Go (Gluten free)

Ingredients:

• Small roll of 80/20 hamburger meat
• Packet of taco meat seasoning
• Bag of mixed greens or head of lettuce
• Tomatoes
• Cheese
• Tortilla strip chips
• Sour cream (optional)
• black beans (optional)

Steps:

1. Place half of the roll of hamburger meat into a small frying pan on medium heat
2. Mix in taco seasoning
3. Prepare a lunch container (tupperware is best)
4. Dice the tomatoes
5. Mix in the tomatoes with a handful of tortilla chips and a handful of greens
6. Add in your taco meat, mix around and sprinkle cheese on top.

Pack it up and enjoy. Double up the ingredients if you plan to make your lunch and dinner in one cooking.

If you or someone you know is struggling to afford daily meals please contact your advisor, and they will help you find resources to get food for free.

Below are a few food pantries in our Topeka area where you can get food.

Bods Feeding Bods: Henderson 19 (see Washburn’s website for details)

Catholic Charities: 785-233-6300

Harvesters food bank: 785-861-7700

Lets Help Inc.: 785-234-6208

Community Action: 785-235-9561