Category Archives: Recipes
Recipes used in previous Culinary Corner classes.
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
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?