Category Archives: Recipes
Recipes used in previous Culinary Corner classes.
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/
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?
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!
- Satiety
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:
- ChooseMyPlate.gov
- A Registered Dietitian
- Nutrition.gov
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:
Cumin
Dill
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!
Culinary Corner: Diabetic Meals
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.
If you’ve been diagnosed or just want to learn more, come check out the Culinary Corner at the Wellness Center and learn how to make healthy meals for diabetics!
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
Avocado– the new super food
It seems like Avocado’s are one of the latest food trends these days. Since the spring of 2010, there base been an almost 15% increase in avocado mentions on restaurant menus. This fruit (yes, I said fruit) is starting to gain popularity in the food world.
Avocados can be used in a wide variety of ways: on a sandwich as a replacement for mayo, sliced on a burger, sliced in a salad, and my personal favorite– in sushi.
Avocados are fairly inexpensive and do not take a lot of preparation work. When picking out an avocado at the grocery store, choose one with firm skin and no soft spots. You want it to be firm, but still yields to gentle pressure (aka, not to hard and not too soft). If you have bought one that is still a little hard, store it in a paper bag at room temperature, then it can be stored in the refrigerator for 2-3 days.
Many people are intimidated by preparing an avocado. Trust me… it’s super easy! Check out the link above. And enjoy your avocados…. they are a great addition to almost ANY meal!
What’s your favorite avocado recipe?
