Category Archives: Recipes

Recipes used in previous Culinary Corner classes.

Texas Caviar

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!

Seasons DeLIGHTful Desserts

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!)


Pumpkin Softies


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!


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!”

Pork Chops with Apple Chutney

You know the saying “Pork chops and apple sauce!”.. well we took that to a whole new level in the Culinary Corner today! At Crockpot Cooking today we made pork chops with apple chutney.  This is a very simple recipe that is easy to throw in the crockpot before you leave for class or work.  It is very convenient and is great to pair with any vegetable!

photo 1

Pork Chops with Apple Chutney


  • 4 Center-cut bone-in pork loin chops 1 inch thick
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 6 Tbsp packed brown sugar
  • 2 Tbsp cider vinegar
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/4 tsp ground red pepper (cayenne)
  • 1/4 cup sweetened dried cranberries
  • 2 medium baking apples, peeled, chopped
  1. Spray 3-4 Quart slow cooker with cooking spray. Sprinkle pork with salt and pepper, place in slow-cooker
  2. In a small bowl mix brown sugar, cider vinegar, ground ginger, ground cinnamon, cayenne pepper and cranberries. Spoon over pork in slow-cooker and top with apples.
  3. Cover, cook on low heat for 4- 4 1/2 hours

Makes 4 Servings


SKINNY chicken salad sandwiches!

Today in Culinary Corner, we took  regular chicken salad and made it “skinny” by substituting greek yogurt for mayonnaise!  This simple substitution decreases the amount of fat in the salad and it adds a bonus source of protein!  We also added in some extra fruits for more nutritional benefits.  This recipe is great for college students and other people who don’t have a whole lot of extra time to cook healthy meals or even people with limited cooking resources.

Skinny Chicken Salad
1 pound canned chicken
½ cup diced red onion
½ cup diced apple
2/3 cup grapes (halved)
1/3 cup dried cranberries,
¼ cup sliced almonds
½ cup vanilla greek yogurt
1.5 T lemon juice
½ tsp. of garlic powder, salt and pepper
4-6 buns.
Combine all ingredients in a medium/large mixing bowl, mix well and scoop desired amount on desired type of bun.

Spooky Family Fun Day

It was a spooky day at the UND Culinary Corner today!! For Family Fun Day we made Goblin Blood, Graveyard Dirt and Ghost Bananas!  It was such a fun day to get us in the halloween spirit. All of these recipes are really fun to make and very simple. They would be ideal for a childrens halloween party, or even an adult halloween party, to bring out our inner child! One of the kids that stopped by said, “WHERE DID YOU GET GOBLIN BLOOD!?” Then I had to explain what it really was!  The kids really enjoyed these snacks and thought they were really cool!

Halloween Graveyard Pudding Cups Recipe:
(Makes 8-10 servings)

1 (3.9 ounce) package chocolate instant pudding, prepared
1 (8 ounce) container Cool Whip
30 chocolate sandwich cookies, crushed
Pepperidge Farm Mint Milano cookies
Frosting for writing
Candy corn pumpkin

Prepare pudding according to directions on the box.  Fold in Cool Whip.  In small clear cups, place a large spoonful of pudding mixture and top with crushed cookies.  Use frosting to write “RIP” on each Mint Milano Cookie and place in pudding.  Add a candy corn pumpkin for garnish.

2 cherry punch packets
2 c. sugar
1 (12 oz.) frozen orange juice from concentrate
1 Liter Sprite, refrigerated
1 pkg. gummy worms
Fill an ice tray with water.  Lay as many gummy worms in as you’d like.  I made sure that they were sticking out for a neat effect in the cup later on.  Stick in the freezer and let freeze completely.  For the drink, combine all ingredients in a large pitcher or bowl and stir well.  You may need to mash in the orange juice.
To make the Ghost Bananas all I did was cut a banana in half and arranged chocolate chips as the eyes and put a chocolate chip upside down for the scary mouth! Very simple and fun!
Have a good weekend!!


October 25th’s Crock Pot Cooking class!

At our Crock Pot cooking class today, we made Philly cheese CHICKEN sandwiches! These delicious sandwiches put a healthy twist on the classic “Philly Cheese Steak.”  Using chicken instead of steak reduces the amount of fat and cholesterol in the meal without sacrificing the protein source.  Protein has many important functions in our body; it is used to make hemoglobin (the part of our blood that carries oxygen), it is also used to build muscle, along with many other important functions! Yay protein!  This recipe has a good source of protein and veggies and is super easy. This class is very laid back and we try to get the participants involved as much as possible! I demonstrated how to cut onions and green peppers in an efficient way (although there are many techniques to do this). Next week we will be making stuffed green peppers, so bring yourself and your crock pot next Friday (November 1st) and we will have lots of fun in Culinary Corner.

10-25 picture from recipe's site

Slow Cooker Chicken Philly Sandwiches


  • 2 tablespoons butter
  • 1 large sweet onion, sliced
  • 2 green bell peppers, sliced
  • 3 boneless,skinless chicken breasts, sliced
  • 2 tablespoons Dale’s Steak Seasoning
  • sliced Mozzarella cheese
  • hoagie rolls


  1. Spray a 3 – 4 quart slow cooker with non-stick cooking spray and turn to LOW heat.
  2. Add butter, onions and green peppers.
  3. Toss chicken with steak seasoning, salt and pepper, then add to slow cooker.
  4. Cover and cook for 5 hours.
  5. Serve on hoagies with a slice of cheese melted on top.

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 of630_pork_potatoes 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 76_gr8_bananasof 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.


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


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:

  1. Clean & cut all veggies, fruit & herbs. Leave skin on apple. Peel kiwi. Remove stems & half strawberries. Zest & juice orange.
  2. 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.
  3. 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.
  4. Mix Step #2 & Step #3 together & add strawberries. Mix to incorporate
  5. 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


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:

  1. Clean & cut all vegetables & herbs. Place in a mixing bowl.
  2. Measure & add garlic, seasoning salt, tomato juice, & lemon juice. Mix to incorporate.
  3. Garnish – Cilantro, sprig
  4. 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


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:

  1. Place edamame in 2-Qt sauce pan. Steam 8 minutes or until soft. Place in cooler to cool.
  2. Toast sesame seeds in oven set to 350F.
  3.  Juice orange.
  4. In a food processor, measure & combine cooled edamame, garlic, ginger, orange juice, canola oil, sesame oil, toasted sesame seeds, brown sugar, soy sauce & water.
  5. Finished product should have consistency of peanut butter. Smooth & creamy.
  6. Garnish – Nut, Sesame Seed toasted

What did you think of Chef Greg? Will you try these recipes at home?

Dimension: Social

Activity: Cheap, Fast, & Healthy Cooking Demo

Tuesday, January 22 at 5:30pm

Having time to cook is quite hard to find as a graduate student and I always find myself just heating up a healthy choice dinner after being in class from 8 to 5.  This social event was actually quite surprising on how fast and delicious the snack was we prepared.  We all pitched in and help make fruit salsa and cinnamon tortilla chips.  The whole process took around 15 minutes for us to cut up the fruit and add cinnamon to the chips to bake them.  The salsa was very delicious and I had to get some seconds.  I really enjoyed this event because when your time is short to make meals, you can easily find yourself grabbing a bag of chips.  We had some small group discussion about how to make the meal cheaper by shopping smarter or freezing foods.  For a social event, however, I felt there wasn’t much interest in anything else besides the food we were making.  I made one of my goals to try to be more social so I probably could have asked other people there about what they had going on at UND.  Next event I go to I will make it a goal to talk to someone new and wear my purple social WOW to help encourage me.

Here is a link to some of the recipes they offer, if you want some more they have a lovely big binder of everything at the kitchen in the wellness center.

Most Popular Student Snack at UND…Fingernails!

Okay, that isn’t quite true! It is a possibility though! Last week I promoted “Smart Snacking in College” at the Wellness Center. While the majority of people consider “stressful snacking” to be overeating, many studies show that when students are stressed they resort to their fingernails… or under-eating! I wanted to find out how UND students were snacking, especially with the stress of finals coming up. Being a dietetic student, there was an OVERLOAD of ideas in my brain to share with you guys. Obviously, I wanted my information to be from credible sources. With SO many people claiming their way is the best way in nutrition it can be tough to know what to believe. After filtering through tons of information, I came up with the following general recommendations for snacks:
100-200 calories/snack

  • Don’t overdo your snacks!
  • Contain carbohydrates!
    • Fuel your brain
    • Fiber-filled!
      • Helps digestion
      • Satiety
      • Protein filled!
        • Satiety
          • Nutrient Dense!

What are you putting into your body? Using credible information when it comes to nutrition is SO important for your best and healthiest life! Where can you be sure to find this? A few resources to take a look at are:

  • A Registered Dietitian

Here are some quick ideas for you in your busy lifestyle!

Make-your-own Trail Mix:
Try:Whole grain, low sugar cereal
Sunflower seeds,Raw Almonds, Dried fruit (raisins, craisins, etc.), Dark Chocolate

Throw together ingredients and put into individual Ziploc bags for each day!

Raw Almonds
Try: Blue Diamond 100 calorie pack raw almonds
Why? Fiber, protein, healthy fat, B vitamins
Price: $3.99/7 pack ($0.57 per packet)

Granola Bar:
Try: Kashi TLC (Tasty Little Crunchies) Bar
Why? One package has 180 calories, 4g fiber, 6g protein, 100% whole grains, 8g added sugar
Price: $5.12/12 bars ($0.42 per bar)

Greek Yogurt dip:
Try: Dill Dip
+1 Cup Non-fat PLAIN Greek Yogurt
+3 teaspoons dried dill weed (find it in the spices section!)
Mix together and enjoy! Dip carrots, celery, whole-grain crackers

Why? Protein, Probiotics (help digestion)
Greek yogurt is a great replacement for dips using cream cheese, mayonnaise, or sour cream, or butter.
Price: $1.75 for yogurt, $3.98 for dried dill weed that can be used multiple times!

Popcorn with added spices:
Garlic Powder
Why? Popcorn is a whole grain!
Gradually added spices and test it out until it tastes just right!

I also had members fill out a short survey about their snacking habits. The options to choose from for snack items were: crackers, candy, cheese stick, fruit, vegetables, nuts, cookies, yogurt, sports drinks, milk, chips, pop, ice cream. I was impressed that the item that was most commonly snacked on was yogurt! Good job, you guys! The most common activity that those were snacking during was watching television! The majority of those who took the survey claimed they consumed less when feeling stressed. Continue that healthy snacking UND students! I would advise against relying on fingernails for nutrients though!


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