Climbing Out of the Food Rut - Recipe #3

Need something sweet that is perfect for fall?  Gather your ingredients at the dining hall and thow it in the microwave!

Apple Brown Betty

3/4 bowl sliced apples (or peaches or pears)
5 or 6 soupspoons of granola
1/2 soupspoon butter
1 teaspoon sugar, brown sugar if available
Vanilla ice cream (optional)

Cover fruit with granola. Cut butter into small pieces and distribute evenly on top of granola.  Sprinkle sugar on top.  Microwave until butter and sugar melt and the fruit underneath is hot.  Top with vanilla ice cream, if you like.

Come up with something creative?  Please share! NIUNutritionQuestions@gmail.com


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Recipe from:
Tray Gourmet Be Your Own Chef in the College Cafeteria
By Larry Berger and Lynn Harris

Climbing Out of the Food Rut - Recipe #2

Keep in mind all the ingredients for these recipes are likely available in the dining halls on a rotating basis.  Therefore, all you need are the ingredients, a bowl to mix and a microwave (available in all dining halls on campus).  And .... Ta Dah! A brand new dish for dinner!

Cheesi Chili Rice

2 Soupspoons Taco Sauce (salsa)
1/2 Soupspoon Sour Cream
1/2 Bowl Kidney Beans
1 Serving Rice
1 Handful Cheese

Add taco sauce and sour cream to kidney beans and stir well.  Spoon mixture over rice and toss cheese on top.  Microwave until cheese melts.

Enjoy!

Do you have some favorite dining hall recipes? Tell me about them! niunutritionquestions@gmail.com.



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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

Climbing Out of the Food Rut - Recipe #1

Still feeling limited by what you're finding at the dining halls?  Well, mix up something of your own!

Here's one recipe to get you started:

Pasta Primavera

2/3 cup raw or cooked broccoli, chopped
1 handful chopped onions
1 handful chopped green peppers and/or celery
1 handful chopped tomatoes
3 soupspoons soy sauce
1 soupspoon orange juice
1 small spoon butter
1 serving plain pasta
1 handful shredded cheese

Put all vegetables in a bowl and pour the soy sauce and orange juice over them.  Top with butter and shredded cheese and microwave until butter and cheese melt.  Stir, pour over pasta, stir again.

Enjoy!

Do you have some favorite dining hall recipes?  Tell me about them! niunutritionquestions@gmail.com.


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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

In a Food Rut?

It's beginning to be that time of the semester where you are tired of eating the same things over and over again from the dorms....what to do?

Well, mix it up!  Always eat at Stevenson? Try heading over to Neptune for a huge salad bar, grill, hot entrees and more cereals than you can imagine! Or stuck over in Neptune?  Make the walk over to Stevenson to find pastas, pizzas, deli sandwiches, hot entrees and a nearly limitless grill.

Make sure to keep things fresh by moving from dining hall to dining hall.  Frequently they will be serving similar menus, but there are hidden gems at each location.  Also, be creative with your food.  Add colorful fruits and vegetables to your tray whenever possible.  Be curious! The benefit of all-you-care-to-eat facilities is the ability to taste a little from each dish.  Just be cautious of portion sizes, it's easy to have eyes bigger than your stomach.

A few upcoming events for Dining Services:

Wednesday, October 6, Harvest Dinner at Neptune, Douglas & Lincoln

Thursday, October 14, Halfway There Lunch at Neptune & Lincoln and Dinner at Neptune, Douglas & Lincoln

Wednesday, October 20, Lettuce Leaf Patch Lunch at Neptune



Questions? Comments?  Send them my way, niunutritionquestions@gmail.com

How Can I Get Going in the Morning? BREAKFAST!

I know you have all heard breakfast is the most important meal of the day and alot of you probably still don't take the time to have something to eat in the morning.  Well let me try one more time and provide some quick on-the-go options.

Breakfast is just that, it is "breaking the fast."  Your body has been fasting all night as it sleeps and now is ready to be refueled for the day.  Breakfast has been found to improve concentration, make problem solving easier and improve muscle coordination.  Additionally, individuals who eat breakfast are less likely to be overweight (not overeating throughout the rest of the day).

I know you are students who value their rest, but getting up a couple minutes early is enough time to grab some quick breakfast or waking up in enough time to head to a dining hall may even give you a little extra time to study.

Breakfast ideas:

• Keep instant oatmeal in your room! Throw it in the microwave with some water or milk.  Then layer on some raisins or dried cranberries.  Any walnuts or almonds handy?  Throw those in too for some added protein.
• Layer some yogurt with your favorite crunchy cereal
• Spread some peanut butter on any whole grain bread product (bagel, bread, tortilla, english muffin) and add fruit to the top.  Try bananas or apples.

Heading to the dining hall?

• Craving a waffle? top it with some yogurt and fruit to add some extra nutrients.
• Grab a hard boiled egg and some shredded cheese to top a couple pieces of toast or english muffin.
• Take advantage of the fruit selection and top your bowl of cereal with some strawberries, blueberries, sliced peaches or whatever looks the freshest.

Never crave breakfast food? Getting some calories, protein, fat, vitamins and minerals is what it comes down to.

• Grab a peanut butter and banana sandwich.
• Eat some leftover vegetable topped pizza.
• Wrap up some deli turkey and low-fat cheese in a tortilla and off you go.

Bottom Line: Grab something before you head out the door.  If you have never eaten breakfast start small with a granola bar and a glass of milk.  Slowly add other nutrients to your morning to refuel your body for your day ahead.

You can always check dining halls menus and nutritional content before heading over.  Still have questions? Send me an email at niunutritionquestions@gmail.com or head over to the Rec and sign up for a nutrition session!

Source: American Dietetic Association

Start your routine off right!

A new semester means a new routine.  Getting familiar with new schedules, food and resources available on campus can be stressful.  In hopes of starting that routine off with some healthy habits try these!

• Get moving at the Rec! The recreation center is FREE to students.  Take Advantage! So many options to stay physically active.... The beginning of the semester is the perfect time to work physical activity into your weekly schedule. Try getting 30 minutes most days of the week. They offer:
• Plenty of workout equipment.
• Group Fitness Classes
• Intramural Sports
• Nutrition Counseling. FREE to students.
• Outdoor Adventures
• Personal Training & Yoga
• Sports Clubs
• EAT! Figuring out a new schedule means fitting food in there eventually.  When you're overly hungry you tend to overeat at the next meal. Strive to make time for three meals per day with small healthy snacks in between. 
• Make time for breakfast. Even on the go!
• Pack a lunch/snacks.
• Keep the dining hall schedule in your bookbag.
• Plan a dinner date with friends as a study break.
• Keep a water bottle with you.
• Think ahead. NIU provides menus and nutrition information online!  So... USE IT! Check out the menu and decide on some healthy options before getting there.
• Start with a salad
• Make your plate colorful
• Try some red, green or orange colored foods
• Share a dessert
• Look for grilled, steamed or broiled

New semester, new routine.  Try to incorporate some of these healthy options into your routine now and hopefully they will stick with you as the semester progresses.

Have some other healthy habits to share?  Send me an email.... niunutritionquestions@gmail.com.