Category Archives: Nutrition/Culinary Corner

The Culinary Corner is the demonstration kitchen at the UND Wellness Center. Classes are open to students, Wellness Center members, faculty and staff of the University as well as University friends. Our instructors range from students to guest chefs and each has their own specialty. Whether they make sushi or homemade pizza, you will learn culinary skills and tips on healthy eating. If a can opener is your standard kitchen appliance, or you always burn microwave popcorn, our classes are for you! Kitchen mishaps are just part of the fun, and we’ll be sure that you never leave empty handed.

Finals and the Inevitable Snacking


By: Hailey Schminke, Culinary Corner Instructor


With finals right around the corner, it is important to start thinking about how to prepare for the dreadful amount of stressful days and sleepless nights in your near future.  Every college student knows that it is almost impossible to stay awake to study for finals without shoving your face with food, or for me even worse, procrastinate studying by stuffing my face.  However, the late night munchies don’t have to be a bad thing!  Your brain does need food, but the types of food you choose can really affect your studying, and even how you feel during the time of your tests.  So why not make a healthy study snack that will keep you energized and feeling full so you don’t keep snacking?!  Here are some helpful hints to curb your cravings for salty and sugary sweets during finals:

  • Eat a bowl of oatmeal, or something that contains oats. Oats take a while to digest, so they keep you feeling fuller longer. They also contain a lot of good carbohydrates to keep you energized!
  • Grab something crunchy…like carrots, apples, or nuts! Giving yourself something crunchy helps create more satiety when eating, and help you stop snacking sooner!
  • Put protein into your snacks.  For example add peanut butter to your apple.  Protein helps your body feel fuller for longer, which can also help omit some late night snacking!
  • Try snacking on healthy foods every few hours, instead of overeating large meals.  Snacking will keep your metabolism going and keep you feeling energized without having the over-filling “post Thanksgiving day” feeling!

When I study, my favorite thing to munch on is carrots and salsa! I know it sounds like a weird combination, but it has a great crunch from the carrots and is a lot better than crunchin’ on chips!  Little packs of baby carrots are great to keep in my refrigerator so I can just throw a perfectly portioned snack in my backpack when I’m on my way to the library to study!  I also always keep a pack of gum in my backpack to keep me chewing on something!  It’s a great way to satisfy my sweet tooth without going overboard on calories.

Studying for finals doesn’t have to be a pain in the butt.  Eating healthier choices for snacks can actually improve your mood while studying, and prevent you from the sugar crash that comes after consuming candies and energy drinks!  Nutrient dense foods like fruits, vegetables, nuts, and whole grains can help you feel better while taking your tests; unlike feeling sluggish after a night of eating processed junk foods.  Stay energized, keep munchin’, and snack healthy!

Fitness Myths That Just Won’t DIE!

Check out the responses from the IDEA Fitness Journal in response to some very popular myths about Fitness and Weight Loss & Management.  A very neat, short and to the point piece of information that everyone can relate to!

Fitness Myths

Spring into Seasonal Fruit and Vegetables

It is hard to believe that spring is here (literally). With the start of a new season means different fruits and vegetables are in season as well. As far as fruits and vegetables go, spring is considered to be March, April and May. When a fruit or vegetable is in season it means is at its peak of flavor or harvest. Not only will the flavor be optimal the price will be the cheapest. Next time you head out to the grocery store be sure to try some of the following items that are in season right now!

strawberriessnow peasmango

Remember, you can enjoy the taste of any fruit or vegetable year-round by using fresh, frozen, canned, dried, and 100% juice – it all counts!

Barbados Cherries
Belgian Endive
Bitter Melon
Butter Lettuce
Chayote Squash 
Collard Greens
Fava Beans
Fiddlehead Ferns
Green Beans
Manoa Lettuce
Morel Mushrooms
Mustard Greens
Pea Pods
Purple Asparagus
Red Leaf Lettuce
Snow Peas
Spring Baby Lettuce
Swiss Chard
Vidalia Onions
White Asparagus
limesartichokeswiss chardpineapple



Mid March Blog Blast!

Hey, all you bloggers!

UND’s Spring Break is upon us!! I sincerely hope every person reading this blog, student or otherwise, enjoys their upcoming week. I’ve been looking forward to this since… I don’t know…. Spring semester started!

We’ve rolled out quite a few classes since I’ve last posted a Blog Blast, and I apologize for that. Recently, in Cheap, Fast, and Healthy, we’ve cooked up Honey Fried Bananas (the kitchen smelt AMAZING from this recipe) and Black Bean and Corn Quesadillas.

Here’s a look at those tasty quesadillas!


Sweet Potato and Black Bean Chili was the featured entree in Crock Pot Cooking last week.

We also recently held a reservation for Kappa Alpha Theta at Culinary Corner to celebrate their graduating seniors. Two instructors lead the 19 KAT seniors through Fruit Pizza and Chocolate Mint Trifle recipes. Unfortunately, we didn’t have a trifle dish for the chocolate dessert, but the girls made the best of the situation and made it look awesome anyway!

photo 1 (3) photo 2 (3)

photo 4


photo 3


Feel free to take a breather and wipe that drool off your chin.


Until next time, bloggers!!

National Nutrition Month

Coming to the end of February means that National Nutrition Month is just around the corner. Every March is National Nutrition Month and every year UND celebrates March with many nutrition related activities. This year UND is offering a recipe contest, Student Iron Chef, Lunch and Learn, food drive, grocery bingo, and a wellness screening.

NNM 14

The Delicious and Nutritious Recipe Contest will be going on the majority of the month. The recipe submission deadline is March 21; to find out details about this event click on the following link.


Student Iron Chef Contest Semi-final dates of the competition are March 3rd and March 4th. The final competition will take place on March 11th. Groups of students will be creating a dish consisting of Alaskan Salmon, YUM.

UND student iron chef

A food drive will take place for the whole month of March. Non-perishable food items and personal care products are appreciated. Donation boxes will be placed throughout the campus.

 food drive

Grocery Bingo will take place on March 28th at 9pm in the loading dock. It is free to all students and it’s a great way to win free groceries and meet students.

 grocery bingo

A lunch ‘N learn will be held on March 26th in Gamble Hall from 12:30pm to 1:30pm in room 225. This event is part of the Deans for wellness initiative; it is open to all staff, faculty, spouses and partners of the College of Business and Public Administration. You can RSVP to this email:

The wellness screening will be held at the EERC on March 5th. It is open to faculty, staff, partners and spouses. This is an appointment only event to make an appointment click the following link.

February 16th to 21st Blog Blast!

Hello, Culinary Corner fans!

Cookin’ with the Kiddos is BACK by popular demand! We relaunched our popular series this past Sunday (2/16/14). Cookin’ with the Kiddos focuses on introducing children to basic, fundamental nutrition and cooking concepts in a fun, interactive way.

On Sunday, one of our talented instructors, Katie, lead a group of three kiddos and three adults through two kid friendly recipes: Corn Dog Muffins and Snowflake Tortillas with Fruit Salsa. Katie focused on teaching the kiddos about food groups and the importance of eating fruits. It looks like they had a great time!

One of the day's recipes: Turkey Dogs

One of the day’s recipes: Turkey Dogs

Cookin' with the Kiddos - February 16th

Cookin’ with the Kiddos – February 16th

On Tuesday (2/18/14), we made White Chicken Chili in Cheap, Fast, and Healthy. The recipe is shown below with the final product. There is one small caveat! We unfortunately could not get a hold of white chili powder and used regular chili powder instead. That’s why this tasty chili looks brown when it should be white! 2-18 whitechickenchili

Check back next week for another weekly update! Have a great weekend, folks!

Oh no! Not the Candy!

Many of you will be celebrating Valentine’s Day on February 14th with a significant other or maybe just a friend. Instead of going for the candy this Valentine’s Day, indulge your sweetheart with a heart healthy gift or date.

During this time of year stores are filled with red, pink, and heart shaped candies in all flavors and sizes. If you cannot resist eating candy this Valentine’s Day, here is a candy that outshines the others when it comes to nutritional value. Dark Chocolate with 65% cocoa has been shown to have heart-helping flavanols when ate in moderation. So if you are looking for a candy fix look for the dark chocolate.


A few things to make this Valentine’s Day heart healthy include; cooking at home, getting a fruit basket, and portioning your treats.

Cooking at home is heart healthy because you can control the amount of food you eat. Another advantage is you can cut out sodium from recipes; swap spices for salt and avoid prepackaged seasonings. If cooking at home isn’t meant for you then remember to avoid fried foods, creamy sauces and gravies. Restaurants serve large portions; sharing an entree can control how much you eat.

Even though it is still winter you can bundle up and do something active such as sledding, ice skating, indoor Rockwall, or Northern Air. These are all great date ideas that get your heart racing. If you are sick of the cold like many of us are, checking out a local cooking class would be a great idea too. Culinary Corner in the Wellness center is offering DeLightful Desserts on Thursday February 13th from 8-9pm.


If you still don’t know what to do check out the sites below. They have lovely ideas to make sure your Valentine’s is sweet as can be.


Super bowl foods

Today in Culinary Corner, we made yummy nachos, ranch pretzels, and lil smokies.  They were all low fat and low sodium.  It was a great way to have a Super Bowl appetizer meal!! The participates really enjoyed the ease of all the cooking.

super bowl

Crock Pot Cooking….Italian Style!

Today, January 31st, in the Culinary Corner we made a veggie lasagna in a crockpot.  This dish was a healthy alternative to normal lasagna because there was a reduced amount of calories and fat, but will all same flavor….what’s not to love?!

The finished product!

The finished product!



Here is the recipe if you want to try it out at home! Happy Friday!!

Slow Cooked Veggie Lasagna

• 1 box lasagna noodles (uncooked)

• 15 oz low fat or fat free cottage cheese

• 1 25 oz jar pasta sauce

• 2 cups zucchini, broccoli, cauliflower, mushrooms and/or spinach

• 2 cups mozzarella cheese, grated

• 1/2 cup parmesan cheese, grated

• 1 large egg

• 1 tablespoon dried Italian herbs

• 1 teaspoon kosher salt

1/2 teaspoon garlic powder

1. Place the vegetables in a food processor and pulse to roughly chop.

2. Place the cottage cheese, parmesan cheese, herbs, garlic powder, salt and egg in a

bowl and stir to combine.

3. Pour half of the pasta sauce in the bottom of a crockpot.

4. Place a layer of noodles on top of the sauce, covering the entire surface, breaking

the noodles to fit the pot.

5. Layer half of the cottage cheese mixture on top of the noodles, followed by 1 cup

of the chopped vegetables and then one cup of mozzarella cheese.

6. Repeat with another layer of noodles, followed by the remaining cottage cheese

mixture and the chopped vegetables.

7. Pour the remaining pasta sauce on top of the lasagna and top with the remaining

cup of the grated cheese.

Cook on low for 4 hours. Serve.


Super Bowl Food Makeover

The Super Bowl is this Sunday February 2nd and many of us make it an excuse to eat a lot of snack food. The typical snack foods of the Super Bowl consists of; nachos, wings, chili, chips, dip, and much more. Here are some ways you can makeover these typical high calorie foods for this years Super Bowl.

When making chili or any other dish that calls for hamburger use lean ground turkey or lean ground sirloin. This substitution lowers the saturated fat content.

When making Nachos use pork tenderloin and bacon- studded beans. As for cheese you should use the fat-free kind. To make these nachos even more flavorful add salsa and chunks of avocado; this way you can skip the sour cream and cheese sauce.


When it comes to those tasty dips make sure you avoid the mayonnaise and cheese. Creamy dips that contain these ingredients usually have many hidden fats. A way to make a better dip for the Super Bowl is to puree white beans, onions, garlic, black beans, green chilies and parmesan cheese together. You can modify the dips to your liking too.


To see some great Super Bowl food makeovers check out the following sites.,,20338949,00.html



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