Blog Archives

Finals and the Inevitable Snacking


By: Hailey Schminke, Culinary Corner Instructor


With finals right around the corner, it is important to start thinking about how to prepare for the dreadful amount of stressful days and sleepless nights in your near future.  Every college student knows that it is almost impossible to stay awake to study for finals without shoving your face with food, or for me even worse, procrastinate studying by stuffing my face.  However, the late night munchies don’t have to be a bad thing!  Your brain does need food, but the types of food you choose can really affect your studying, and even how you feel during the time of your tests.  So why not make a healthy study snack that will keep you energized and feeling full so you don’t keep snacking?!  Here are some helpful hints to curb your cravings for salty and sugary sweets during finals:

  • Eat a bowl of oatmeal, or something that contains oats. Oats take a while to digest, so they keep you feeling fuller longer. They also contain a lot of good carbohydrates to keep you energized!
  • Grab something crunchy…like carrots, apples, or nuts! Giving yourself something crunchy helps create more satiety when eating, and help you stop snacking sooner!
  • Put protein into your snacks.  For example add peanut butter to your apple.  Protein helps your body feel fuller for longer, which can also help omit some late night snacking!
  • Try snacking on healthy foods every few hours, instead of overeating large meals.  Snacking will keep your metabolism going and keep you feeling energized without having the over-filling “post Thanksgiving day” feeling!

When I study, my favorite thing to munch on is carrots and salsa! I know it sounds like a weird combination, but it has a great crunch from the carrots and is a lot better than crunchin’ on chips!  Little packs of baby carrots are great to keep in my refrigerator so I can just throw a perfectly portioned snack in my backpack when I’m on my way to the library to study!  I also always keep a pack of gum in my backpack to keep me chewing on something!  It’s a great way to satisfy my sweet tooth without going overboard on calories.

Studying for finals doesn’t have to be a pain in the butt.  Eating healthier choices for snacks can actually improve your mood while studying, and prevent you from the sugar crash that comes after consuming candies and energy drinks!  Nutrient dense foods like fruits, vegetables, nuts, and whole grains can help you feel better while taking your tests; unlike feeling sluggish after a night of eating processed junk foods.  Stay energized, keep munchin’, and snack healthy!


Mid March Blog Blast!

Hey, all you bloggers!

UND’s Spring Break is upon us!! I sincerely hope every person reading this blog, student or otherwise, enjoys their upcoming week. I’ve been looking forward to this since… I don’t know…. Spring semester started!

We’ve rolled out quite a few classes since I’ve last posted a Blog Blast, and I apologize for that. Recently, in Cheap, Fast, and Healthy, we’ve cooked up Honey Fried Bananas (the kitchen smelt AMAZING from this recipe) and Black Bean and Corn Quesadillas.

Here’s a look at those tasty quesadillas!


Sweet Potato and Black Bean Chili was the featured entree in Crock Pot Cooking last week.

We also recently held a reservation for Kappa Alpha Theta at Culinary Corner to celebrate their graduating seniors. Two instructors lead the 19 KAT seniors through Fruit Pizza and Chocolate Mint Trifle recipes. Unfortunately, we didn’t have a trifle dish for the chocolate dessert, but the girls made the best of the situation and made it look awesome anyway!

photo 1 (3) photo 2 (3)

photo 4


photo 3


Feel free to take a breather and wipe that drool off your chin.


Until next time, bloggers!!

National Nutrition Month

Coming to the end of February means that National Nutrition Month is just around the corner. Every March is National Nutrition Month and every year UND celebrates March with many nutrition related activities. This year UND is offering a recipe contest, Student Iron Chef, Lunch and Learn, food drive, grocery bingo, and a wellness screening.

NNM 14

The Delicious and Nutritious Recipe Contest will be going on the majority of the month. The recipe submission deadline is March 21; to find out details about this event click on the following link.


Student Iron Chef Contest Semi-final dates of the competition are March 3rd and March 4th. The final competition will take place on March 11th. Groups of students will be creating a dish consisting of Alaskan Salmon, YUM.

UND student iron chef

A food drive will take place for the whole month of March. Non-perishable food items and personal care products are appreciated. Donation boxes will be placed throughout the campus.

 food drive

Grocery Bingo will take place on March 28th at 9pm in the loading dock. It is free to all students and it’s a great way to win free groceries and meet students.

 grocery bingo

A lunch ‘N learn will be held on March 26th in Gamble Hall from 12:30pm to 1:30pm in room 225. This event is part of the Deans for wellness initiative; it is open to all staff, faculty, spouses and partners of the College of Business and Public Administration. You can RSVP to this email:

The wellness screening will be held at the EERC on March 5th. It is open to faculty, staff, partners and spouses. This is an appointment only event to make an appointment click the following link.

Family Fun Day pretzels

Today in Culinary Corner, we made pretzels for Family Fun Day.  They were a big hit, everyone loved them and I couldn’t copy the recipes fast enough to give them out.  We gave out over 50 cup fulls of pretzels to attendees and staff!




Seasoned Pretzels


1 package original Hidden Valley Ranch dressing

1/2 cup olive oil

1/2 teaspoon garlic powder

1/2 teaspoon dill weed

One 15-20 oz. bag of pretzels


Mix all ingredients together and coat pretzels. Bake at 200 degrees for 1 hours, stirring every 15 minutes.


Culinary Corner on YouTube!

Here’s your favorite demonstration kitchen on YouTube!

There’s HOW much sugar in that?!

Any student who has taken chemistry labs would testify that a ton of weight measurement are taken throughout the course. Even though I’ve taken soooo many weight measurements (with 3 chem labs under my belt, and anticipating 2 more), I still have a difficult time visualizing what one gram of a substance looks like.

While surfing the web (yay for outdated sayings! :)), I came across a great website: This website offers visualizations of sugar content in popular foods. I. Was. Floored. Being that my “one gram” visualization skills aren’t the greatest, these pictures helped open my eyes to the egregious sugar content in commonly consumed foods. I needed to share this! Below, I picked out some foods that typical college students consume. All of the pictures and sugar content information belong to

Rockstar 31g pers serving, 62g per can
31g pers serving, 62g per can
Arizona Iced Tea 24g in a serving, 72g in the can.
Arizona Iced Tea
24g in a serving, 72g in the can.
Watermelon slice - 18g sugar
Watermelon slice – 18g 
Strawberry Nutrigrain Bar - 13g sugar
Strawberry Nutrigrain Bar – 13g 
Snickers 18g, 54g, and 30g, respectively
18g, 54g, and 30g, respectively
Powerbar - 23g
Powerbar – 23g
2 Cherry Poptarts - 34g
2 Cherry Poptarts – 34g
Mountain Dew 77g and 124g, respectively
Mountain Dew
77g and 124g, respectively
One ear of corn - 5g
One ear of corn – 5g
Cherrios - 1g per serving
Cherrios – 1g per serving
Skittles - 47g
Skittles – 47g
PBJ 3g PB, 13g jelly, 18g sandwhich
3g PB, 13g jelly, 18g sandwhich
Orange Juice 24g per serving, 28g in a bottle
Orange Juice
24g per serving, 28g in a bottle
Small Oreo McFlurry 73g
Small Oreo McFlurry – 73g
Small Frappuccino - 47g
Small Frappuccino – 47g
Baby Carrots - 4g per serving
Baby Carrots – 4g per serving

WOW! It sure helps to see the sugar cubes stacked in front of the foods. Now what does this mean for calories? Since sugar is a carbohydrate, each gram has 4 calories. Let’s take the Rockstar energy drink that was pictured first. It has 62g of sugar per can. 62g x 4 calories per gram =  248 calories. 248!!! That’s only from sugar! Hopefully these pictures will help you get a mental picture of sugar content in foods.

TIP: when checking out the nutrition label on foods, always check the serving size and amount per serving. The label below shows its nutrition facts per 1 ounce serving size. However, if you eat the whole bag of food (I took this image from, I’m not sure what the product is), you must multiply the nutrients by 4 to determine what you actually consumed. For example, if you ate the whole bag, you actually consumed 620 calories (155 cals per serving x 4 servings per bag), not 155 calories. This can be deceptive, so be careful!

2013-nutritional-label-2 with highlight

Check out for the rest of their visualizations! And don’t forget to check those serving sizes. 🙂

***I do not own any of the pictures in this blog.

Chicken and Dumpling Soup – November 8, 2013, Crock Pot Cooking

11-8 class picture

About to set the crock pot to high!

Chicken and Dumpling Soup might be the epitome of fall comfort foods. For me, this classic favorite ranks near the top of the list, along with other comforts like stuffing and pumpkin pie. With the weather we’ve been having lately in Grand Forks, this is the perfect recipe to warm up with over a cold weekend!

One topic I mentioned during today’s Crock Pot Cooking class is how perfect crock pots are for college students. They require little cooking skills and can easily work around your schedule. Most recipes make enough left overs for a college student to feast for a few nights!

Crock pots don’t need to be used for just soups or stews, though. I’ve seen tons of recipes for breakfasts, desserts, dips, pizzas, and sauces. Even baked potatoes can be made in the handy crock pot!

Since the Crock Pot Cooking class at 12:30 PM, my crock pot has been doing it’s thing in Culinary Corner while I finish up work. I wish I could adequately describe the way this whole wing of the Wellness Center smells. The best way I can put it is: heavenly, simply heavenly. I can’t wait to dig in to this soon!

I made a few alterations to this recipe before today’s class (below is the recipe with my modifications). I opted for unsalted butter rather than regular butter. Most Americans dietary intake of sodium is already pretty high, which is why I wanted to cut back on salt where I could. The original recipe didn’t include any vegetables besides onions (I used yellow onions, by the way, since they are the best onions for slow cooking). I added carrots and celery to the ingredients to show some more love for the veggies! Carrots and other orange vegetables are incredible sources of vitamin A. Celery isn’t an abundantly rich source for vitamins or minerals, but it does have some vitamin K tucked in there!

Chicken and Dumpling Soup


  • 2 tablespoons unsalted butter
  • 4 boneless, skinless chicken breasts, bite sized chunks
  • 1 small yellow onion, finely diced
  • 2 stalks celery, 1/4” – 1/2” thick chunks
  • 2 large carrots, 1/4” – 1/2” thick chunks
  • 2 cans Cream of Chicken Soup
  • 2 small packages Grands Jr (10 biscuits)
  • flour


  1. Place the chicken, butter, soup, and onion in a greased slow cooker, and fill with enough water to cover.
  2. Secure lid and cook for 5 to 6 hours on high. About 30 minutes before serving, roll each torn biscuit piece in flour (to prevent them from sticking together), then drop into the slow cooker. Replace lid and cook remaining 30 minutes.

Stay warm, everyone!

Simple, quick, cheap, healthy, (and most importantly) DELICIOUS dessert!

YUM! We made a fantastic treat tonight at Cheap, Fast, and Healthy

Peanut Butter Chocolate Chip Banana Soft Serve! It may be difficult to say quickly, but it’s a million times easier to eat. Trust me. This soft serve is a healthy alternative to the classic childhood favorite: ice cream. After trying this recipe, you’ll be singing a new version of the ice cream song: “I scream, you scream, we all scream for ice cream peanutbutterchocolatechipbananasoftserve!”

Okay, that might be an exaggeration…but I’ll let you decide.


11-5 PB choc chip banana

One of the reasons why I think this recipe is UH-MAZ-ING is its consistency is nearly identical to ice cream, but without the high fat content. We can thank frozen bananas for that! In general, bananas are a fantastic substitute in recipes that call for anything creamy – like in muffins, cookies, or brownies. Swap bananas for common ingredients like eggs or butter. There are tons of articles on the internet giving pointers on replacing ingredients with bananas. I highly suggest giving it a shot!

Tonight at Culinary Corner, the frozen bananas were the foundation of our soft serve. I would take this dessert over ice cream any night. Try it for yourself and leave your opinion in the comments!! If you are a sucker for peanut butter and have a massive sweet-tooth like myself, this may be the answer to your prayers. Enjoy!


PB Chocolate Chip Banana Soft Serve


2 peeled and chunked bananas, frozen

2 tablespoons peanut butter

1/4 cup chocolate chips

2 tablespoons nonfat milk

small food processor


Plop all the ingredients in the food processor and blend until smooth!


Serves 2 – 3.

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.

Revamped SuperSmoothies Class!

WC_SuperSmoothies_Screens_Landscape (1)Calling all smoothie lovers! We have recently upped-the-ante on our SuperSmoothies class. Previously, each class was focused on using natural sources of protein. We made one smoothies per class and each guest walked away with a stomach full of protein packed smoothies and the recipe.

But now…*drum-roll please!*, each class will feature 3 smoothies from a wide variety of categories, all for the same price ($5)! You may make a fruit smoothie, a veggie smoothie, a dessert smoothie, a protein smoothie, a breakfast smoothie – the options extend as far as our instructors’ imagination! We still keep nutrition in mind, choosing recipes that are nutritionally optimal, or modifying recipes where we see the need. You make the smoothies with us, drink them in class, are fed nutrition knowledge, and leave with the recipes in hand! Not a bad deal, huh?

SuperSmoothies classes are held on Monday, November 4th; Wednesday, November 20th; and Wednesday, December 4th. See you there!!

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