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.
Looking for ways to save money and still eat well? Check out these seven tips to make sure that you are making the most of your money while still finding healthy options to put on your plate.
7. Eat before shopping.
Everything looks good when your stomach is empty, which can lead to impulse buying. So eat a snack, lunch or dinner before grocery shopping to prevent those unnecessary buys.
6. Grow your own garden
Seed packets can cost anywhere from $.69 where other veggies, herbs, and fruit may cost anywhere from $.89-$2.49 LB. This is a great and easy alternative that many people should start taking advantage of.
5. Buy on Sale
Save on staples when they are on sale. Such as olive oil, seasonings, pasta, and canned beans, toilet paper, paper towels, shampoo, tooth paste, deodorant and printer ink. These are all items that never expire, or have quite a lengthy shelf life.
4. Plan your menus for the week!
Plan lunches, eat leftovers, and find new ways to make fun healthy leftovers more appealing. For example, try making meat loaf one night for dinner- fairly inexpensive and easy to make. The next day you can have a meat loaf sandwhich, hot or cold and easy to quick make in the mornings on your way to work.
3. Eat out less.
Reducing your meals out 1-2 times per week can save you $15-$25 per week. The average American spends 49% of their savings out at restaurants.
2. Shop wisely.
Discount stores such as Costco or Sam’s club, and your local farmer’s market.
Remember the 3 P’s- Plan, Purchase and Prepare food on a budget! Set aside a budget and only shop with cash then you won’t over spend. Shop no more than once a week for groceries.
1. Make something each week.
A few dozen cookies, loaf of bread, or a batch of muffins. This will help get you in the habit of cooking more from scratch. When in reality muffins at Starbuck’s can cost over $2 and an entire batch of muffins averaging about 32 muffins could cost you around $4-$8 costing about $.19 a muffin if your recipe cost you about $6! Take inexpensive recipes and double it for example: soup. Then on a night when you are really crunched for time, or for an easy lunch, you have a healthy meal.
Did you get a chance to attend the Wellness Expo and see all of the wonderful dishes being prepared by Chef Greg?
Greg Gefroh is the Executive Chef for UND. He was a guest presenter during the 2nd Annual Wellness Expo that took place on February 27th. He prepared Apple Salsa with Cinnamon Banana Chips, Fresh Salsa, and Asian Edamame Hummus.
Here are the recipes for each of these delicious dishes:
Apple Salsa with Cinnamon Banana Chips
(Serves 8 – 2 oz. servings)
LB & OZ scale, Measuring Cups & Spoons, Chef’s Knife, Paring Knife, Cutting Board (Green), Peeler, Corer, (2) Mixing Bowls, Bake Pan, Slotted spoon for service
1 ea. – Apple, Granny Smith, peeled, cored, diced
1 ea. – Kiwi, fresh, peeled, diced
4 oz. – Strawberries, fresh, diced
1 tsp. – Pepper, Jalapeno, diced
1 ea. – Orange, fresh, zested & juiced
1 tsp. – Herb, Mint, fresh, chopped
1 TBSP – Sugar, Brown
4 oz. – Banana Chip, dried
¼ tsp. – Cinnamon
1 TBSP – Sugar
Method of Preparation:
- Clean & cut all veggies, fruit & herbs. Leave skin on apple. Peel kiwi. Remove stems & half strawberries. Zest & juice orange.
- In a clean mixing bowl, measure & combine apple, kiwi, jalapeno, orange, mint & brown sugar. Strawberries need to be added just before service as they will bleed into other fruits. Place in cooler until service. This step can be done day ahead.
- In a clean mixing bowl, measure & combine banana chips, cinnamon & sugar. Place on sprayed 2″ full size pan. Bake in oven at 325F. for 10-15 minutes. Stir once during process.
- Mix Step #2 & Step #3 together & add strawberries. Mix to incorporate
- Garnish – Herb, Mint, fresh, sprig
(Serves 50 – 2 oz. servings)
LB & OZ scale, Measuring Cups & Spoons, Chef’s Knife, Paring Knife, Cutting Board (Green), Mixing Bowl, Tong for service
3 Lbs. – Tomato, fresh, diced
4 oz. – Onion, Green, sliced
8 oz. – Onion, Red, diced
8 oz. – Onion, Yellow, diced
4 oz. – Pepper, Jalapeno, diced
1 TBSP – Cilantro, fresh, chopped
1 TBSP – Garlic, fresh, minced
2 oz. – Seasoning salt, Lawry’s
5 C. – Juice, Tomato
¼ C. – Juice, Lemon
Method of Preparation:
- Clean & cut all vegetables & herbs. Place in a mixing bowl.
- Measure & add garlic, seasoning salt, tomato juice, & lemon juice. Mix to incorporate.
- Garnish – Cilantro, sprig
- Best if left to sit overnight for flavors to blend
Asian Edamame Hummus
LB & OZ scale, Measuring Cups & Spoons, Chef’s Knife, Paring Knife, Cutting Board (Green), 2-Qt Sauce Pan, Mixing Bowl, Food Processor, Sheet Pan
10 oz. – Edamame, soybean, shelled, cooked
½ TBSP – Garlic Cloves, minced
½ TBSP – Ginger, minced
½ each – Orange, fresh, juiced
¼ C. – Oil, Canola
1 TBSP – Oil, Sesame
½ oz. – Nut, Sesame Seeds, toasted
1 TBSP – Sugar, Brown
½ TBSP – Soy Sauce
(To thin) Water
Method of Preparation:
- Place edamame in 2-Qt sauce pan. Steam 8 minutes or until soft. Place in cooler to cool.
- Toast sesame seeds in oven set to 350F.
- Juice orange.
- In a food processor, measure & combine cooled edamame, garlic, ginger, orange juice, canola oil, sesame oil, toasted sesame seeds, brown sugar, soy sauce & water.
- Finished product should have consistency of peanut butter. Smooth & creamy.
- Garnish – Nut, Sesame Seed toasted
What did you think of Chef Greg? Will you try these recipes at home?
Written by: Katie Olson
Would you rather spend a few more minutes sleeping than wake up in time for breakfast? It might be time to change your habits. Eating breakfast can actually help you manage your weight. When you sleep your body goes into a fasting state, which is why we call it “breakFAST.” When your body goes into a fasting state your metabolism slows down and your body tries to conserve the stores of nutrients that it has previously stored. Eating a healthy breakfast will help jump start your metabolism and give your body and brain energy to get going for the day. Being in college, it is important for your brain to have energy for your full day of classes and studying. This will help you stay awake and focused throughout the day, which for some students is hard to do. It is also important to have a balanced breakfast. Having a source of carbohydrate, protein and possibly a fruit is ideal. Having a variety will help you stay full and satisfied until it is time for lunch. Some examples of a balanced breakfast are listed below.
- Oatmeal with Fresh Fruit and 1% Milk
- Low Fat Greek Yogurt with Whole Grain Granola and a Banana
- Scrambled eggs, Whole Grain Toast with Peanut Butter and a Fresh Fruit
- Whole Grain Waffles with Nut Butter and a cut up Banana on top, and 1% Milk
- A Whole Grain Bagel with low fat Cream Cheese or Peanut Butter and 1% Milk
- A Whole Grain Cereal with cut up Fresh Fruit and 1% Milk
Do you want to increase your physical activity, improve your food choices, and lose 5-7% of your body weight?! If you said YES, be sure to register for the Diabetes Prevention Program!
The results are REAL. A previous participant talks about her experience with the Diabetes Prevention Program…
“As a result of reading the food labels and attempting to eat fewer than 33 fat grams per day, I lost 58 pounds. Because of the weight loss, I am no longer taking pain medication for my knee. In September 2012 my glucose was normal, so I am no longer prediabetic!” – Eileen Tronnes Nelson, UND Staff
Register soon to receive a special incentive of a $125 return from a grant and Work Well for the first 10 UND staff/faculty members who register. The upfront cost is $189, but with the return it was only $64 or $4 per week. PLUS, get your metabolism tested for free as part of the program. The program starts on January 14th, and classes are on Monday from 4:45-5:45 in the UND Wellness Center Room 121. If you are not one of the first 10 people to register, you can join the class for a price of $189.
For more information visit UND.edu/workwell and click on Programs and Diabetes Prevention. To register, contact Molly Soeby at 218.230.0070.
Registration deadline is January 10th!
Maintain Don’t Gain this holiday season!
Most Americans gain around a pound of weight every year during the holidays, which doesn’t seem like much, but studies show that the one pound gained during this time of year isn’t lost throughout the rest of the year. Overtime, the yearly one pound addition to body weight can have some serious effects on our health- hypertension, diabetes, etc. Maintain Don’t Gain is an awareness project, hopefully getting people to think about the decisions they make during this time of year, specifically about what they eat and their activity levels. It’s easier to prevent weight gain than it is to lose the pounds later.
No Wellness Center-No Problem
Exercise should still be considered a priority. Not only is it important to maintain activity levels but it can also help deal with any stress that goes along with the holidays. If you keep active over the break it will be easier to get back into your normal routine once you return.
Shoveling snow, outdoor winter activities, indoor body weight workouts
Winter Running/Walking Tips:
- Wear multiple layers, with the first layer being a synthetic material, such as polypropylene, which will helps wick away sweat/moisture. Stay away from cotton because it holds in moisture and will keep you wet.
- Protect your hands and feet with gloves and thick socks.
- Cover your head. About 40% of your body heat is lost from your head, and wearing a hat will help prevent heat loss so your circulatory system will have more heat to distribute to the rest of the body.
- Start your run into the wind, than it will be at your back at the end of the workout, when you’re sweaty.
- If the temperature is at or below zero, stick with an indoor activity.
Holiday Meal Time
Think small. Enjoy the food, but keep the portions under control.
Take breaks. Try not to rush through your whole plate of food, so you can better gauge when you’re full. It can take up to 20 minutes for your stomach to signal the brain that it’s full.
Be mindful of alcohol intake. Alcohol contains useless calories that change your blood sugar levels and, in the short term, can increase hunger levels and cause unnecessary snacking.
Why It’s Important to Track Your Activities
Keeps you honest.
You can see results and progress-good and bad.
Keep track of activities you enjoy or don’t enjoy.
To get registered for the challenge – head to the Healthy UND webpage , stop by the Fitness Desk at the Wellness Center or the Healthy & Wellness Hub in the Union! Stay on track this holiday season!