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.
Culinary Corner on WDAZ!
WDAZ is starting a new series on their show called GR8 Plates, and the Culinary Corner was featured for their first episode of the series! In the feature a local chef showed how to create a healthy and delicious meal. The menu consisted of a stuffed pork chop with sweet and russet potato mash with banana foster for dessert. The recipe for the meal is below:
Stuffed pork chop
4- 1 to 2 inch thick bone in or boneless pork chops
1/2 bag fresh spinach
1 yellow onion diced
1 tbsp oil
2 tbsp butter
1 tbsp Italian Seasoning
Balsamic vinegar glaze (optional)
1. Take a boning knife, and at one end of
the pork chop make a cut big enough for your finger to fit into. Slowly work knife into the chop lengthwise. Slowly bring knife back making a pocket throughout cavity.
2. Melt butter in a hot sauté pan. Add onion and begin to stir. Add spinach and let cook until nicely wilted. The spinach should reduce in size greatly.
3. Once spinach mixture it cool enough to handle, begin inserting mixture into the cavity of the pork chop.
4. Add olive oil and Italian seasoning into a bowl, and cover outside of chop with seasoning. Let marinate for 2 hours and up to overnight.
5. In heavy bottom pan, or on a grill, heat pan and add a little oil. Once you place the chops into the pan, or on the grill, you will want to hear a sizzle in order to get a good sear and a browning effect.
Russet and sweet potato mash
3 russet potatoes
2 sweet potatoes
2 tbsp butter
Salt and black or white pepper
Honey and fresh basil (optional)
Peel and cut potatoes. Cut both similar in size to assure even cooking. Place into a pot and cover with cold water.
Bring to a boil, and reduce to a simmer. Cook until done. Drain and mash mixture until smooth.
Add butter and other ingredients if desired. Chop fresh basil very finely. Season with salt and pepper until the flavor makes your taste buds melt!
Bananas Foster
Before starting this, whether cooking over a gas range or using a long lighter to ignite the dessert, be sure to have your area clear 
of anything that could catch fire. Keep a lid near by and fire extinguisher just in case. Its really not that dangerous as long as you are careful.
2 bananas
2 tbsp butter
2 tbsp or so brown sugar
2-4 oz dark rum, light rum, whiskey, or 99 bananas – Rum is classical and will flame quite well.
Vanilla ice cream
In a pan melt butter and wait for foaming to subside
Add brown sugar and let the two become sauce like in the pan
Add bananas and stir continuously for a minute
Once the sauce and bananas are nice and hot:
Add alcohol to pan and either tilt to one side for a gas range, or light with a long grill lighter.
Stir pan until flame goes down. Pour mixture over ice cream.
Source: http://www.wdaz.com/event/article/id/17615/
7 tips to Save Money and Eat Well
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.
Cooking with Chef Greg
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)
Cooking Equipment:
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
Ingredients:
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
Fresh Salsa
(Serves 50 – 2 oz. servings)
Cooking Equipment:
LB & OZ scale, Measuring Cups & Spoons, Chef’s Knife, Paring Knife, Cutting Board (Green), Mixing Bowl, Tong for service
Ingredients:
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
(Serves 6)
Cooking Equipment:
LB & OZ scale, Measuring Cups & Spoons, Chef’s Knife, Paring Knife, Cutting Board (Green), 2-Qt Sauce Pan, Mixing Bowl, Food Processor, Sheet Pan
Ingredients:
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?
BreakFAST
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
Dinner for Two
Looking for something fun and tasteful to do in the evenings? Bring a friend or a significant other to create a gourmet style meal at the Culinary Corner! This week on January 19th at 5 pm we will be making Chili Rubbed Salmon as the main course, and it’s only $20 for 2 people!
We will be having Tortellini Pasta Salad with Heirloom tomatoes, Basil and Grilled Chicken as the main course on February 3rd at 6pm!
If you want something fun and special to do on Valentines day, come join us with another individual at 7 pm to share in a Roast Pork Tenderloin with Apples and Cider Sauce as the main course.
If you would like to register for the class visit https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=124&GroupID=137209 or contact Jessica at jessica.poglajen@email.und.edu or 701-777-0228.
We hope to see you there!!
Diabetes Prevention Program
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!
Maintain Don’t Gain this holiday season!
Healthy UND Challenge
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!
Are You in the Pursuit of Better Grades?!…
Are you in the pursuit for better grades?! Well, it’s that time of year again…The Pursuit of Wellness is coming to campus once again January 9th! The Pursuit of Wellness is a game designed for UND students to learn the correlation between wellness and academic success. Students will be encouraged to participate in a variety of existing campus activities, all of which connect to at least one of the 7 dimension.
The Pursuit of Wellness will be played from January 9th – February 27th. Students can complete the game at their own pace by picking what days and what activities they want to participate in.
Incentives will be placed throughout the game for encouraged participation among UND students. Winners of the prizes, including the winner of the ULTIMATE POW Challenge will be announced at the Wellness Expo at the UND Student Wellness Center on February 27th.
Students will have 7 weeks to attempt to receive all 7 WOW’s. There will be several chances to earn a WOW from each of the 7 Dimensions, featuring an activity from a different dimension every day, of each week. At each activity, students will ASK for a Wristband of Wellness, referred to as a “WOW,” indicating that they fulfilled one of their 7 Dimensions (e.g. Red WOW = Physical; Yellow WOW= Intellectual; Green WOW = Environmental; Indigo WOW = Social; Purple WOW = Spiritual; Blue WOW = Occupational; Orange WOW = Emotional). Don’t forget to ASK!
Add your activity or event to the game board.
Submit your application for your activity to be included in the Pursuit of Wellness Challenge. Fill out this event submission form (www.UND.edu/health-wellness/pursuit)and return it to Karina Wittmann or mail to STOP 8365, Attn: Karina Wittmann for your event to be considered. All applications must be submitted by December 14th, 2012.
