Here’s your favorite demonstration kitchen on YouTube!
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.
Today, December 3rd, in Cheap Fast and Healthy, we made Energy balls – a healthy a quick snack to eat while studying for those dreaded finals and will keep you energized and feeling full for a long time! The recipe is so simple, it’s fool-proof!
Just mix all ingredients together, form into balls, and you have got an AMAZING (almost addicting) HEALTHY snack that will give you energy and keep you from reaching for the junk food while studying for finals! You can eat them right after mixing the dough, like we did tonight, or put them in the fridge or even freezer! They are so simple to make, and you can enjoy them for a long time to come!
No, I don’t mean alcoholic beverages. I’m talking about fluids such as water and Gatorade. A lot of people underestimate how important staying hydrated is to the body. It’s just as important to consume fluids before and after exercise, not just while you’re working out. I recently read a review article discussing hydration with water and sports drinks. Dehydration is a potential limiting factor in maintaining exercise intensity or duration. This is especially a problem in hot and humid environments, where sweating and excessive fluid lost is prominent. Some potential training/exercise problems associated with dehydration includes decreased strength and power as well as a reduced ability to maintain endurance-based tasks. While I know most people are generally well-hydrated in an exercise environment, the type of drink may influence your performance.
While drinking water is obviously better than nothing, it has been shown that consuming sports drinks (Gatorade or Powerade) can help better maintain your exercising abilities. Sports drinks contain carbohydrates and electrolytes, which aid in speeding rehydration, stimulates rapid fluid absorption, reduces the physiological stress on your body, and helps promote recovery. Depletion of carbs can cause fatigue and increase the perception of difficulty within the workout itself. Overall, staying hydrated is a key component during any physical activity. Drinking Gatorade can be more effective than plain water because of its added contents of carbohydrates and electrolytes. With that being said, don’t try to concoct your own sports drink. You can cause some major gastrointestinal distress if concentrations are not right. Keep those bottles filled as well as your body nourished. If you do that along with regular physical activity, you’re setting yourself up for a healthy and happy life.
Matt McCreary, FLEX Intern, UND Wellness Center
Here’s your favorite demonstration kitchen on YouTube!
Keeps body’s nerve and blood cells healthy and helps make DNA. Prevents a type of anemia called, megaloblastic anemia (tired and weak)
Beef liver, clams, fish, meat, poultry, eggs, milk, fortified grains (check your nutrition facts label) – a multivitamin is for those who may be vegetarian or vegan.
Feeling the season of Thanksgiving, DeLIGHTful Desserts class November 21st made some healthy “Pumpkin Softies” a mix between cookies and bars. What a recipe to feel festive and less weighed down. Choosing this healthy sweet treat can save you calories and fat during the holidays. Top it off with some scrumptious cream cheese frosting. (What a pair!)
1 cup canned pure pumpkin (like the kind by Libby’s)
1/4 cup brown sugar (not packed)
2 tbsp. granulated white sugar
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. vanilla extract
3/4 cup whole-wheat flour
1 tsp. pumpkin pie spice
1 tsp. cinnamon
1/2 tsp. baking powder
1/8 tsp. salt
1/2 cup old-fashioned oats
1/4 cup raisins (not packed), chopped
Preheat oven to 350 degrees. Line a large baking sheet with parchment paper and set aside.
In a medium bowl, combine pumpkin, brown sugar, white sugar, butter, egg substitute, and vanilla extract. Mix thoroughly with a wire whisk or fork.
Add flour, pumpkin pie spice, cinnamon, baking powder, and salt, and thoroughly stir until smooth. Add oats and chopped raisins (make sure raisins don’t stick together), and stir until evenly dispersed. Spoon batter onto the baking sheet in 8 evenly spaced mounds. Use the back of a spoon to spread and flatten batter into circles about 3 inches wide.
Bake in the oven until a toothpick inserted into the center of a “softie” comes out clean, 12 – 15 minutes. Allow to cool and then enjoy!
MAKES 8 SERVINGS
Cream Cheese Frosting
2 oz. light cream cheese, softened, 2 teaspoons skim milk, 1 1/2 cup light whipping cream, 1/2 cup powdered sugar
1. In large bowl, mix cream cheese and milk until smooth.
2. Beat whipping cream and powdered sugar with electric mixer on high speed, scrapping bowl occasionally, until soft peaks form.
***Participants commented on the frosting and said it was the “Best frosting they’ve had!”
Today at Cheap Fast and Healthy we made better-than-takeout fried rice. We used brown rice to increase the nutritional value of the rice. It is a pretty simple recipe to make and also very inexpenssive! All of the ingredients costed around $8 and it served 7 people! Come back next Tuesday at 5:30 and see what is cooking in Culinary Corner…. FOR FREE!
Better-than-takeout Fried Rice
Any student who has taken chemistry labs would testify that a ton of weight measurement are taken throughout the course. Even though I’ve taken soooo many weight measurements (with 3 chem labs under my belt, and anticipating 2 more), I still have a difficult time visualizing what one gram of a substance looks like.
While surfing the web (yay for outdated sayings! :)), I came across a great website: sugarstacks.com. This website offers visualizations of sugar content in popular foods. I. Was. Floored. Being that my “one gram” visualization skills aren’t the greatest, these pictures helped open my eyes to the egregious sugar content in commonly consumed foods. I needed to share this! Below, I picked out some foods that typical college students consume. All of the pictures and sugar content information belong to sugarstacks.com.
WOW! It sure helps to see the sugar cubes stacked in front of the foods. Now what does this mean for calories? Since sugar is a carbohydrate, each gram has 4 calories. Let’s take the Rockstar energy drink that was pictured first. It has 62g of sugar per can. 62g x 4 calories per gram = 248 calories. 248!!! That’s only from sugar! Hopefully these pictures will help you get a mental picture of sugar content in foods.
TIP: when checking out the nutrition label on foods, always check the serving size and amount per serving. The label below shows its nutrition facts per 1 ounce serving size. However, if you eat the whole bag of food (I took this image from google.com, I’m not sure what the product is), you must multiply the nutrients by 4 to determine what you actually consumed. For example, if you ate the whole bag, you actually consumed 620 calories (155 cals per serving x 4 servings per bag), not 155 calories. This can be deceptive, so be careful!
Check out sugarstacks.com for the rest of their visualizations! And don’t forget to check those serving sizes.
***I do not own any of the pictures in this blog.
Involved in immune function, vision, reproductions and cellular communication. Also, plays a key role to support cell growth, differentiation and maintenance of the heart, lungs, kidneys and other organs of the body.
Dairy products, fish, meat, leafy green vegetables, orange and yellow vegetables, tomato products also fortified cereals; carrots, broccoli, squash and cantaloupe
RDA: 19-50yrs old Men: 900 mcg RAE; Women: 700 mcg RAE
What is better than a healthy and hearty brunch on a cold Saturday morning? Today, November 16th, in Culinary Corner we made simple 4 ingredient pancakes, a super yummy fruit salad, and bacon (who doesn’t love a little bacon, right?). The participants each made their own pancake batter and helped cut up the fruit. What a great Saturday morning!
4 Ingredient Pancakes
▪ 1 egg▪ 6 oz of your favorite Greek yogurt
▪ scant (just a little under) ½ cup flour
▪ 1 tsp baking soda
1. Open the yogurt container and stir the yogurt until it’s smooth and creamy. Crack an egg over the yogurt and stir to combine. The resulting mixture should be pale yellow in color and have a few lumps here and there.
2. In a separate bowl, mix together the flour and baking soda.
3. Pour yogurt/egg mixture into the bowl with the flour and baking soda. Stir to combine. The batter will
be extremely thick.
4. Spoon the batter onto a sprayed griddle or pan heated to medium-high. I usually make four big pancakes, but you could also make 8 smaller ones.
5. Flip the pancakes when they start to bubble a bit on the surface. Cook until golden brown on both sides and serve!
Sprinkle pudding powder over fruit and stir. Serve immediately or let sit overnight.