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.
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.
January 28th, 2014
Texas Caviar at Cheap, Fast, and Healthy
Make your own twist on this southern salad. This is one salad with lots of fiber and tastes like summer. It is perfect for the winter when you need a little reminder of those summer days! You can’t beat the quickness of this recipe so try it yourself. Follow the easy steps posted in the picture above and let us know what you think!
Today in Culinary Corner, we made pretzels for Family Fun Day. They were a big hit, everyone loved them and I couldn’t copy the recipes fast enough to give them out. We gave out over 50 cup fulls of pretzels to attendees and staff!
1 package original Hidden Valley Ranch dressing
1/2 cup olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dill weed
One 15-20 oz. bag of pretzels
Mix all ingredients together and coat pretzels. Bake at 200 degrees for 1 hours, stirring every 15 minutes.
Today (1/21/14) in Cheap, Fast, and Healthy at Culinary Corner, we made Caprese Salad Skewers. This is a very healthy balance of tomatoes, ham, cheese, basil, and olive oil and balsamic vinegar. The participants loved the idea of a non-traditional version of the recipe where toothpicks were used instead of large slices of tomato arrange in a “salad”.
Today in the Culinary Corner we made peanut butter and jelly protein packed smoothies! This was for our first Cheap, Fast and Healthy class of the semester and also kicked off the Pursuit of Wellness. We had a great turnout! There was 12 participants. This smoothie is something that is easy to make (if you have access to a blender) and is made with ingredients that are easy to find and are often found in many kitchens! You basically just dump all the ingredients into the blender and mix it up! It is great for breakfast or for a snack. We had a little mishap during the class, the blender cover might have not been secured tightly and the smoothie flew EVERYWHERE! Oops, everyone had a good laugh though! This smoothie has great sources of natural protein, coming from the yogurt, milk and peanut butter. We took the smoothie to a whole new level and added SPINACH! The participants said that they could not tell the difference between the initial recipe and the smoothie with the spinach. This is a great way to add some extra nutrients and get a servings of vegetables. It is also easy to add spinach to other things such as chopped in casseroles. Because spinach doesn’t have much taste it is easy to disguise!
Peanut Butter & Jelly Protein Smoothie
A thick, creamy, healthy smoothie reminiscent of your favorite childhood sandwich & with 23 grams of pure protein.
Yield: 4 very large smoothie
Prep Time: 5 minutes
Total Time: 5 minutes
• 4 medium banana, peeled, sliced, and frozen
• 24 oz Vanilla Greek Yogurt
• 4 cup frozen berries*
• 3 cup unsweetened almond milk (or your favorite kind of milk)
• 1/2 Cup peanut butter (any kind you like)
Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth. You may need to stop and stir/scrape down the sides of the blender a few times.