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!
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!
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!
Red Leaf Lettuce
Spring Baby Lettuce
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.
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.
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.
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.
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.
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!
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!
Check back next week for another weekly update! Have a great weekend, folks!
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?!
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.