Category Archives: Recipes
Recipes used in previous Culinary Corner classes.
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!”
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!
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
- Spray 3-4 Quart slow cooker with cooking spray. Sprinkle pork with salt and pepper, place in slow-cooker
- 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.
- Cover, cook on low heat for 4- 4 1/2 hours
Makes 4 Servings
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.
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.
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.
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
- Spray a 3 – 4 quart slow cooker with non-stick cooking spray and turn to LOW heat.
- Add butter, onions and green peppers.
- Toss chicken with steak seasoning, salt and pepper, then add to slow cooker.
- Cover and cook for 5 hours.
- Serve on hoagies with a slice of cheese melted on top.
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?
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:
- Don’t overdo your snacks!
- Contain carbohydrates!
- Fuel your brain
- Helps digestion
- Protein filled!
- 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!
Try: Blue Diamond 100 calorie pack raw almonds
Why? Fiber, protein, healthy fat, B vitamins
Price: $3.99/7 pack ($0.57 per packet)
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!
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!
In case you’ve never been diagnosed with Diabetes…it’s a disorder of the metabolism in which a person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin, or both.
This class will show those with diabetes how manage it over the holidays. With Thanksgiving and the holidays soon upon us, it can be difficult to manage your diabetes…so come join the Community Nutrition and Dietetics students for practical hands on information so you can still enjoy the foods you love while managing your diabetes. The recipes at this class include: Apricot Pumpkin Bread and Turkey Wraps.
The class will be held on Monday, November 19th at 6:00PM. It is $7 per person and you can register online at: https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=124&GroupID=119038