10 Healthy Eating Habits for a Successful Semester

By: Jessica Ivy ’15, University Health Center Dietetic Intern

Swamped? No time to think about food?

Whether it’s your first semester or your last, the grueling pace of the school year can be overwhelming. Balancing academic demands with extracurricular commitments can leave you drained by the end of week one.

Image used under the Creative Commons license from Flickr user RobertFrancis

Image used under the Creative Commons license from Flickr user RobertFrancis

The following list of 10 healthy eating habits requires very little time but can make a BIG difference. They will help you fuel your body for success and keep your energy levels high throughout the day. This can make everything in your life seem more manageable.

Pick a few tips to try this week!

  1. Eat smart on the go: With a schedule that often leaves you little time to even think about food, it is important to plan ahead. Take 15 minutes on Saturday or Sunday and pack healthy snacks in little plastic bags that are easy to grab on your way out the door. Think portable and choose items like grapes, apple slices, string cheese, almonds, and whole grain crackers.
  2. Hydrate: Even when the weather gets cooler, it is so important to keep your body hydrated. Carry a water bottle with you to class to remind you to drink on a regular basis. If you have a hard time drinking a lot of water, you can mix it up with options like lowfat milk, juice, and even coffee and tea. Make sure the bulk of your fluid is coming from water.
  3. Get on a sleep schedule: As hard as it is in college, getting sleep is essential! If you get into a routine, you will find that you have more energy throughout the day and are much more productive.
  4. Fuel your late night studying: If you burn the midnight oil in the library, you probably get hungry if you’re eating dinner at 6 or 7 p.m. Plan a healthy snack in advance to carry you through until bedtime. This will improve your concentration and productivity.
  5. Start the day right: Even if you aren’t a breakfast person, eating something small will make a big difference. Your body needs a boost in the morning to get its metabolism charged up.
  6. Set yourself up to succeed by having a plan: Set aside 10 minutes on a Sunday evening to plan your meals for the week. Decide when you can fit them in, where you will go, or what you will bring with you to campus.
  7. Snack purposefully: Choose snacks that will keep you satisfied. Pairing a carbohydrate source and a protein source will keep your metabolism humming and your energy high. Some ideas are cheese with whole grain crackers, carrots with hummus, and apple slices with peanut butter.
  8. Don’t deprive yourself: Let yourself enjoy the foods you love, and don’t feel guilty. Just keep the portion sizes in check.
  9. Eat consistently throughout the day: The longer you go between meals or snacks, the more likely it is that you will overeat later in the day. Keep food with you throughout the day to keep your energy up.
  10. Make an appointment: To learn more strategies for organizing your nutrition plan, reserve a session for a free diet analysis with one of the dietetic interns at the health center.
Posted in Nutrition, Physical Wellness | Leave a comment

Just Breathe: The Secret to Handling Stressful Situations

By: Sydney Callahan ’15, University of Maryland Health Center, Peer Educator
 
Looking at a peaceful or calming image while practicing deep breathing can help you relieve stress.

Looking at a peaceful or calming image while practicing deep breathing can help you relieve stress. Photo credit: Sydney Callahan

With the semester now in full swing, most of us are constantly talking about how stressed we are and how overwhelmed we are by everything we have to do.

Here is some good news: you are not alone. In fact, data taken from UMD students in 2014 shows that at some point in the last 12 months, 92% of students felt overwhelmed by all they had to do; 81.1% felt exhausted (not from physical activity); and 42.7% said that they had experienced more than average stress.

Here is some bad news: stress can have an immediate and long term impact on our health and wellness. The list of negative effects from stress goes on and on, but here are some examples:

Immediate effects of stress:

  • Headaches
  • Fatigue
  • Acne
  • Difficulty sleeping
  • Rashes/hives
  • Panic attacks
  • Difficulty concentrating

Long term effects of stress:

  • Depression
  • Anxiety
  • Cardiovascular disease
  • Heart attack
  • Diabetes
  • Ulcers
  • Stroke

Here is some more good news: there may be only one thing you need to learn how to do in order to avoid many of these negative effects of stress.

Many people will tell you that this one thing is to get a planner, or make a to-do list, or maybe even re-evaluate all of the extracurricular activities you do and get rid of one. While these are all great suggestions and if one of those works for you then stick with it, but I have one thing that may help you get through any stressful situation, not just academics—now and for the rest of your life: deep breathing.

When we become stressed we usually breathe short and shallow breaths from our chest, but deep breathing can help lower our heart rate and blood pressure in order to control our stress.

Here are the 6 simple steps of deep breathing:

  1. Sit in a comfortable chair. Close your eyes if you want.
  2. Put one hand on your belly and relax your muscles.
  3. Expand your belly, breathing in through your nose and feel your belly rise about half an inch.
  4. Feel your belly fall as you slowly exhale through your mouth.
  5. Allow yourself to feel more relaxed with every breath. If thoughts drift into your mind, let them drift back out and focus on your breathing.
  6. Repeat for about 10 breaths and then open your eyes.

Deep breathing is one of the most effective ways to immediately relieve stress.

When you feel yourself starting to get stressed out, then follow the steps above until you feel calm. Also, feel free to try a couple of different things to maximize the stress relieving benefits of deep breathing. Some people like to listen to peaceful music or a recording of nature sounds while practicing deep breathing and others enjoy looking at a peaceful picture.

And remember, don’t forget to reach out when you need to! Ask your friends and family for help if you think your stress level is negatively impacting your life and you are having trouble controlling it using just the steps above. If you want to talk to someone more privately, stop by the Counseling Center, make an appointment with Mental Health Services or sign up for Relaxation Training at the University Health Center.

Share your ideas! What helps you relax while practicing deep breathing?

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What is Functional Training?

By: Scott Davis, Campus Recreation Services, Certified Personal Trainer

Perhaps you’ve noticed the new Functional Training Studio in Eppley Recreation Center, but you haven’t ventured in quite yet because you’re not sure what functional training is all about … let us help!

UMD-ERC-2790

The Functional Training Studio is located on level 0 of the Eppley Recreation Center and is open to all CRS members – no sign-up or prior experience necessary.

Functional training is essentially a workout program designed to make the things you do every day easier.

Whether an “everyday task” is something as basic as stepping out of a car or something as complex as scoring a touchdown, the way you train your body to perform is the way your body will respond.

While every person can benefit from a functional training routine or functional training exercise, it is especially advantageous to individuals with movement issues or movement-related goals.

For instance people attempting to recover from an injury or nagging pain in a joint, the elderly, athletes or people who endure difficult daily tasks like a construction worker or mover are prime candidates for a functional training routine. Specifically tailoring your training toward your living is arguably the most important element of a functional training routine.

The science behind functional training is focused on dynamic movement, characteristic of training in a 4D environment. Traditional exercises typically focus on one “plane of motion”, or direction of the movement such as forward or backwards (e.g., sit ups, chest press), side to side (e.g., lateral raises, jumping jacks) or rotational (e.g., swinging a bat, Russian twists). For certain goals like building the volume of a muscle, traveling in one plane of motion is not a bad thing.

However, the disadvantage of working in one plane of motion is that it limits the amount of muscles and joints at work to assist you in accomplishing your goal (usually to only one muscle group and joint). For a bicep curl, you are only working one muscle and joint- the bicep and elbow joint. Functional training concentrates more on working multiple joints and their stabilizer muscles through multiple plains of motion.

Training in multiple modalities will decrease injury when you’re living in a 4D world.

Most movements throughout the day do not follow just one plane of motion, especially the complicated movements that take place in certain workplaces or sports. Ask yourself: how often are you strictly moving your arms in a chest press-like manner? How often are your arms over your head by default doing a shoulder press-like motion? Chances are not often, and if you do these tasks you most likely incorporate other muscle groups to assist.

While single-planar exercises focus on one muscle group, multi-planar exercises focus on multiple muscle groups, which is more natural to the body’s everyday living.

This will lead to a greater strength and movement efficiency in the real world. For example, pushing a couch back requires the use of the triceps, chest, legs, shoulders, core and possibly the back. For a single planar traditional exercise, it is very difficult to work all these muscles at one time.

Functional training is training your body the way you want to live. If you want to live better, move more efficiently and be better at the things you do– consider adding functional training to your exercise routine.

The new functional training studio is open to all Campus Recreation Services members

The Functional Training Studio in the Eppley Recreation Center is open to all Campus Recreation Services members and has friendly staff on-hand and all the tools you’ll need to train the way your body actually moves  – including TRX trainers, kettlebells, stability balls, and BOSU. All you need to do to get started is just drop in and get moving. You can also check out one of the guided workouts throughout the week or talk to a personal trainer at Ask the Trainer or BYOT – Build Your Own Training plan. No sign-up or prior experience necessary.

Learn more:

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UMD Named one of the “50 Fittest Colleges in America”

We already know that UMD has tons of Terps dedicated to their wellness by being physically active – and now the rest of the country does, too. We’re beaming with TERP PRIDE over here!

35_univofmaryland_ss

For the 2nd year in a row, the Active Times named The University of Maryland at College Park one of the “50 Fittest Colleges in America.” //  See the 2013 list >>

Listed at #35, here’s what they had to see about the recreational opportunities here at Maryland:

This university’s campus exudes all the important components of a healthy and fit lifestyle. From its state of the art Eppley Recreation Center (equipped with racquetball courts, an indoor track, a swimming pool and a full-fledged gym, just to name a few highlights) to the campus bike shop and an adventure program that offers students regular opportunities to partake in hiking, rock climbing and kayaking trips, it’s clear that College Park is adamant about encouraging an active life on campus. Not to mention, the school is also home to one of the country’s most active varsity sports programs; ranked at number 39 on College Prowler’s list for this category.
—Katie Rosenbrock

Thanks for making Campus Recreation Services a part of your college experience and keep being the fit and active Terps that you are!

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32 (more) of UMD’s Favorite Picnic Recipes

Farmers-Market-2014_Picnic-Month_facebookJuly was National Picnic Month! To celebrate, The Farmers Market at Maryland once again asked for the best picnic recipes from the UMD community featuring seasonal ingredients that can be purchased at the market.

See last year’s picnic recipe submissions >>

Chef John Gray from UMD Dining Services reviewed the recipes and picked a winner based on creativity, use of farmers market ingredients and suitability for a picnic. Congrats to Ellie Howe, who submitted the Goat Cheese, Peach, and Basil Baguette recipe, on winning a picnic basket full of market goodies.

One of the things we love most about this recipe is how easy it is to make – and that you can get all of the ingredients at The Farmers Market at Maryland (when in season)!

All the ingredients you'll need to make the winning recipe can be found at the on-campus farmers market.

All the ingredients you’ll need to make the winning recipe can be found at the on-campus farmers market.

There were so many delicious recipes submitted that we also awarded two runners-up with Farmers Market Salad Shakers: Stephanie David for a Tomato Fennel Gratin and Kelly Hedgepeth for a Watermelon salsa.

Thanks to everyone who shared your yummy recipes with us. Browse the submitted recipes below. And if you’re looking for a nice, quiet place on campus for a picnic, check out these top 10 spots at Maryland.

Happy picnicking, Terps!

Bread Jhatka
Green Pea Flattened Rice
Corn Fritters
Berry Salad
Kale & Quinoa Salad w/ Avocado Vinaigrette
Pesto Bruschetta
Gazpacho
Japanese Potato Salad
Avocado Boats
Eggplant Pasta
Pasta Salad
Sour Cream-Dill Potato Salad
Sausage Stew with Summer Vegetables
Corn Avocado and Black Bean Salad
Salade Nicoise
Mango Apple Slaw
Rhubarb & Apple Pocket Pie
Summer Watermelon Salad
Black Bean Salsa
Goat Cheese, Peach, and Basil Baguette
Rosemary Olive Oil Cake
Pretzel Salad
Tomato Fennel Gratin
Watermelon Salsa
Summer Mediterranean Medley
Blueberry Custard Tarts
Mexican Corn Street Salad
Tortellini Primavera
Potato Salad
Ernenpurscho’s Potato Salad
Fruity Kale Salad for Poor Grads
Summer Corn Salad

Bread Jhatka
From the Kitchen of: Vanishree Hanumantha Rao, Faculty, Computer Science
Prep time: 5 minutes

Ingredients:

  • Fresh bread, 8 slices
  • 1 tomato
  • 1 onion
  • 2 green chilies
  • 2 tsp. tomato ketchup
  • ½ tsp. turmeric
  • ¼ mustard seeds
  • ¼ asafetida
  • 1 tsp. turmeric
  • Salt as per taste

Directions:

  1. Make small pieces of breads. Sprinkle water on the bread pieces. Let it is stand for 5 minutes.
  2. Meanwhile, chop onions and tomatoes finely. Finely chop green chilies.
  3. Heat 1 tsp of oil in a pan. Once the oil is hot enough, add mustard seeds, asafetida and green chilies.
  4. Once the mustard seeds start popping, add onions and sauté them until they turn to a beautiful brown color.
  5. Add tomatoes and sauté for one minute.
  6. Add turmeric and salt. Now add tomato ketchup and sauté for 1 minute.
  7. Add bread pieces to the gravy and mix well. Allow to sauté for 2 minutes. Bread jhatka is ready.

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Green Pea Flattened Rice
From the Kitchen of: Nishan Jain, Graduate Student, Aerospace Engineering
Prep time: 7 minutes

Ingredients:

  • 2 cups thick beaten rice
  • 2 tsp oil
  • 1/2 tsp mustard seeds
  • 1/2 cup finely chopped onions
  • 1/2 cup boiled green peas
  • salt to taste
  • 3/4 tsp turmeric powder
  • 1 tsp ginger-green chilli paste (optional)
  • 1 tsp sugar
  • 2 tsp lemon juice
  • 1 tbsp finely chopped coriander

Directions:

  1. Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida and sauté on a medium flame for a few seconds.
  2. Add the onions and sauté on a medium flame for 1 to 2 minutes.
  3. Add the green peas, 2 tbsp of water, salt and turmeric powder, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  4. Meanwhile, place the beaten rice in a sieve and hold it under running water for a few seconds. Toss well to drain out all the excess water.
  5. Add the washed and drained beaten rice, ginger-green chilli paste, sugar, lemon juice, and a little salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Add the coriander, mix well and keep aside to cool slightly.

Notes: Pack in an air-tight container.

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Corn Fritters
From the Kitchen of: Don Lynch, Staff, Physics

Ingredients:

  • 1/3 cup yellow corn meal
  • 1/3 cup unbleached flower
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt and black pepper (to taste)
  • 1/3 cup plain Greek yogurt
  • 1 large egg
  • 2 tablespoons of olive oil
  • 3 diced spring onions use tops and bottoms
  • 1 tablespoon freshly diced parsley
  • 1 small clove of garlic minced
  • 1/8 lemon zest
  • 1 1/2 cups of fresh corn kernels
  • oil for frying

Directions:

  1. Saute onions, garlic and corn in some olive oil till softly cooked. Remove from heat, cool.
  2. Mix all dry ingredients, egg and yogurt together in mixing bowl making a batter. Fold cooled sauteed mixture to batter. Add parsley.
  3. Heat oil in a large frying pan to cook fritters. Cook like you would cook small pancakes (about 1/4 cup sized scoops). Spoon batter into heated oil in skillet. Cook till golden and flip cook other side.
  4. When done, remove from oil and place on wire rack covered with a paper towel to absorb any excess oil.

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Berry Salad
From the Kitchen of: Susan Marinoff, Staff, President’s office
Prep time: 10 minutes

Ingredients:

  • Spinach, fresh washed and dried 2 bunches
  • Strawberries, fresh and sliced 1 pint
  • Sugar ½ cup
  • Sesame Seeds 2 T.
  • Poppy Seeds 1 T.
  • Onions, minced 1 ½ tsp.
  • Worchestershire sauce ¼ tsp.
  • Paprika ¼ tsp.
  • Vegetable Oil ½ cup
  • Cider Vinegar ¼ cup

Directions:

  1. Arrange spinach and strawberries attractively on individual serving plates.
  2. Place next 6 ingredients in blender. With blender running, add oil and vinegar in slow steady stream until thoroughly mixed and thickened.
  3. Drizzle over strawberries and spinach. Can pour over salad about 20 minutes before service.

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Kale & Quinoa Salad w/ Avocado Vinaigrette
From the Kitchen of: Janel Brennan, Staff, Cheryl MacLean, College of Arts & Humanities
Prep time: 20 minutes

Ingredients:

Salad:

  • 1 bunch kale (lacinato is best)
  • 1 T olive oil
  • handful of fresh basil – about 8 leaves
  • 1-2 cups cherry tomatoes (cut in halves)
  • 1 cucumber (peeled and cut in small cubes)
  • 2 cups cooked quinoa

Dressing:

  • 1/2 avocado
  • 1/4 c apple cider vinegar
  • few tablespoons of olive oil
  • juice of 1/2 lemon
  • 1-2 cloves of garlic
  • water
  • salt & pepper to taste

Directions:

  1. Wash and dry kale and remove stems. Chop kale into bite size pieces or chiffonade, place in a bowl and add olive oil.
  2. “Massage” kale gently to get oil into leaves (this softens the kale), add a few shakes of salt to taste. Put in the refrigerator until you are ready to assemble the salad.
  3. Meanwhile, peel and remove cucumber seeds and chop into bite size pieces, cut tomatoes in half, finely chop basil and add to salad.
  4. Rinse 1 cup dry quinoa and add to a pot with 2 cups of water, bring to a boil and then simmer for 10-15 minutes until it doubles in size. Allow the quinoa to cool completely before adding it to the kale.
  5. To make the dressing, place the avocado, garlic, apple cider vinegar, lemon juice, and salt in a blender. Add a bit of water if necessary to get it to a dressing consistency if it is too thick. Once it is all blended well, mix well with all salad components and chill.

Notes: This can be prepared the day before as the kale is very hearty.

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Pesto Bruschetta
From the Kitchen of: Ten Lin, Staff, Cell Biology and Molecular Genetics
Prep time: 10 minutes

Ingredients:

  • 2 cups of basil leaves
  • 1/2 cup of olive oil
  • 1 tomato
  • 2 cloves of garlic
  • 1/4 cup of pine nuts
  • 1/2 shredded Parmesan cheese
  • 1 loaf of french bread.

Directions:

  1. Put the 2 cups of fresh basil leaves, 1/2 cup of olive oil, 2 cloves of garlic, 1/4 cup of pine nuts into a food processor until finely chopped.
  2. Use a teaspoon and put on the slices of french bread.
  3. Topped with shredded Parmesan cheese and chopped tomato.
  4. Turn on the oven for broil and let it toast for 5 minutes or until crispy!

Notes: Enjoy! This is our family’s summertime favorite!

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Gazpacho
From the Kitchen of: Tracy Sweet, Graduate Student
Prep time: 30 minutes

Ingredients:

  • 6 ripe tomatoes, peeled and chopped
  • 1 purple onion, finely chopped
  • 1 cucumber, peeled, seeded, chopped
  • 1 sweet red bell pepper (or green) seeded and chopped
  • 2 stalks celery, chopped
  • 1-2 Tbsp chopped fresh parsley
  • 2 Tbsp chopped fresh chives
  • 1 clove garlic, minced
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 Tbsp freshly squeezed lemon juice
  • 2 teaspoons sugar
  • Salt and fresh ground pepper to taste
  • 6 or more drops of Tabasco sauce to taste
  • 1 teaspoon Worcestershire sauce (omit for vegetarian option)
  • 4 cups tomato juice

Directions:

  • Combine all ingredients.
  • Blend slightly, to desired consistency.
  • Place in non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend.

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Japanese Potato Salad
From the Kitchen of: Carolyn Siu, Staff
Prep time: 10 minutes

Ingredients:

  • 5 Yukon Gold potatoes (800g), peeled and cut into 1/2” cubes
  • 1 large carrot, peeled, quartered lengthwise, then cut into ¼” pieces
  • 1 Japanese or Lebanese cucumber* (100g), thinly sliced
  • 1/4 onion (60g), thinly sliced
  • 1/2 teaspoon salt + 1/2 teaspoon salt
  • 3 tablespoons mayonnaise (preferably Kewpie)
  • 1 tablespoon rice vinegar or lemon juice
  • 1 teaspoon sugar or honey
  • black pepper to taste
  • 4-5 slices ham (80g), chopped

Directions:

  1. Put the potatoes and carrots in a pot and add water until covered by 1” of water. Bring to a boil and turn down the heat to maintain a gentle simmer. Cook the potatoes until they are very soft (about 15-20 minutes).
  2. In a small bowl, combine the cucumber, onion and 1/2 teaspoon of salt. Toss to coat evenly with salt and set aside.
  3. In a medium sized bowl, add the other 1/2 teaspoon of salt, mayonnaise, vinegar, sugar and pepper. Whisk to combine.
  4. When the potatoes are cooked, drain and add the hot potatoes to the mayonnaise mixture. Use a large spoon or wooden paddle to stir, mashing up the potatoes as you go.
  5. Use your hands to squeeze as much liquid out of the onions and cucumbers as you can—the more water you remove, the crunchier the vegetables will be. Add the cucumbers, onion, and ham to the potato mixture and stir to combine. Adjust salt and pepper to taste.

Source: PBS.ORG

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Avocado Boats
From the Kitchen of: Melissa Stevens, Graduate Student, Women’s Studies

Ingredients:

  • 1 avocado
  • 1 Tb olives
  • 1 Tb tomatoes
  • 1 tsp garlic
  • 1 tsp green onion
  • 1 Tb cucumber
  • Salt and pepper to taste

Directions:

  1. Mix all the ingredients except the avocado in a bowl.
  2. Slice the avocado in half, and use the knife to take out the pit. Using a spoon, carefully scoop the avocado flesh from each half without breaking the skins.
  3. Mix the avocado in with the other veggies and add salt and pepper to taste.

Notes: This yummy summer snack is healthy, raw, and perfect with tortilla chips or simply eaten with a spoon. Check out my Instagram picnic pic!

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Eggplant Pasta
From the Kitchen of: Michelle Strange, Graduate Student, Student Affairs
Prep time: 45 minutes

Ingredients:

  • 1 9oz box of pasta
  • 1 eggplant
  • 3 squash
  • 1 head of garlic
  • 1 onion
  • Olive oil
  • Salt

Directions:

  1. Preheat the oven to 415 degrees Fahrenheit.
  2. Slice the eggplant in thin slices and cut into triangles or squares.
  3. Cut the squash, garlic, and onion into pieces.
  4. Place the squash, eggplant, garlic, and onion in a large glass or metal pan (it can overlap but will cook better with more space), and add olive oil generously (enough to also later coat the pasta) as well as salt. It will take approximately 45 minutes. Halfway through the veggie cooking time, prepare the pasta on the stovetop as normal (add to boiling water for 8-15 minutes depending on tenderness preference). Drain and return to the stove. Add the veggies, mix, and enjoy. This pasta is delicious hot or cold, making it perfect for a picnic.

Notes: Check out our food blog to see the finished result, with added paprika for garnish.

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Pasta Salad
From the Kitchen of: Teresa Thompson, Staff, Cell Biology and Molecular Genetics

Ingredients:

  • Box of Bowtie pasta
  • Celery (chopped into small pieces)
  • Cucumber (chopped into small pieces)
  • Grape Tomatoes (halved)
  • Roasted Red Peppers (chopped into small pieces)
  • Spanish olives (halved)
  • Green onions chopped into small slices
  • Feta cheese (crumbled)
  • Mayo thinned out with Italian salad dressing
  • Adobo (or salt) and pepper

Directions:

  1. Cook pasta, drain and put into the serving bowl.
  2. Add as much of the veggies & cheese as you find appealing.
  3. Mayo is too thick alone to use as a dressing, so I thin it out by mixing it with Italian salad dressing before adding it to the pasta dish. (plus, it adds a nice zing)
  4. Salt & Pepper to taste.

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Sour Cream-Dill Potato Salad
From the Kitchen of: Teresa Thacker, Staff, Printing Services
Prep time: 25 minutes

Ingredients:

  • 3/4 pound fingerling potatoes
  • 1/2 cup diced English cucumber
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 tablespoons plain fat-free Greek yogurt
  • 1 1/2 teaspoons chopped fresh dill
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. Place a saucepan filled two-thirds with water over high heat.
  2. Cut potatoes into 1-inch pieces. Add potatoes to pan; cover and bring to a boil.
  3. Reduce heat to medium-high; cook 5 minutes or until tender. Drain.
  4. Combine cucumber, sour cream, yogurt, dill, salt, and pepper in a large bowl.
  5. Add drained potatoes to cucumber mixture, and toss gently to coat.

Source: MyRecipes.com

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Sausage Stew with Summer Vegetables
From the Kitchen of: Judith Torney-Purta, Faculty, Human Development and Educational Psychology
Prep time: 20 minutes

Ingredients:

  • 1 medium onion peeled and chopped
  • 1 carrot peeled and chopped
  • 1 shallot peeled and chopped
  • 1 T olive oil
  • 1 t dried thyme (or substitute fresh if available)
  • 1 pound of well flavored sweet sausage (bulk or removed from casings)
  • 1 stem of flat leaf kale, leaves stripped and finely chopped
  • 2 ears of corn, kernels stripped
  • 1 can of diced stewed tomatoes
  • 1/2 cup chicken broth (or more)
  • Salt and shallot pepper
  • Lemon juice (equivalent of 1 lemon or a little less)

Directions:

  1. Heat the olive oil in a frying pan over medium heat and add onion, carrot, and shallot. Cook for about 3-4 minutes.
  2. Drain the veggies on paper towel, and use the pan to fry the crumbled sausage until cooked.
  3. Drain the sausage on paper towels, and put back into the pan with the veggies.
  4. Add the kale and corn and cook for about a minute.
  5. Squeeze or pour the lemon juice over the kale.
  6. Add the canned tomatoes and chicken broth (more if it looks dry). Simmer for about 3-5 minutes (or more if you want the sauce to cook down or less if you want the corn more crisp).
  7. Season to taste. Serve with boiled small potatoes (optional).

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Corn Avocado and Black Bean Salad
From the Kitchen of: Cheryl MacLean, College of Education
Prep time: 20 minutes, best prepared a day in advance

Ingredients:

  • Corn, 3 ears, prepared (either in water on stove or on grill), then cut off the cob
  • Black Beans, 15 oz can, drained and rinsed
  • Red Pepper, 1/2, chopped
  • Red Onion, small, 1/4, diced
  • Tomato, large, 1 chopped
  • Avocado, 1 cut into chunks
  • Cilantro, about 1/4 cup, chopped
  • Lime, 1 juiced
  • Olive Oil, 3 tablespoons
  • Cumin, 1 1/2 teaspoon
  • Garlic Salt, 2 teaspoons

Directions:

  1. Combine the beans and vegetables (except avocado and cilantro) into bowl, whisk the lime juice, olive oil, cumin and garlic salt and pour over the beans/veggies.
  2. Place in refrigerator for 24 hours or so.
  3. Before serving (or leaving for your picnic), cut the avocado and cilantro and combine into the salad.

Source: FoodNetwork.com

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Salad Nicoise
From the Kitchen of: Cecile Parmentier-Line

Ingredients:

  • 2 cooked potatoes, cut in 1-inch chunks
  • 8oz cooked green beans
  • 2 tomatoes, cut in wedges
  • 1 cucumber, peeled, seeded, sliced
  • 1 small white onion, sliced
  • 1 green pepper, seeded and cut in strips
  • 2 hard boiled eggs, cut in quarters
  • green and black olives (as many as you like)
  • 1 can tuna
  • 8 to 10 anchovies (optional)
  • vinaigrette dressing

Directions: Mix all the ingredients in a large bowl. Toss with dressing.

Source: Les recettes faciles de Francoise Bernard

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Mango Apple Slaw
From the Kitchen of: Lori Petterson, Staff, Finance
Prep time: 30 minutes

Ingredients:

  • 4 T honey
  • 4 T sour cream
  • 2 diced sweet pickles
  • 4 diced dill pickles
  • 1 cup plain yogurt
  • 1/4 pound walnuts, chopped
  • 1 diced mango
  • 2 Granny Smith apples, shredded, julienned (skin on)
  • 3 Red Delicious apples, shredded/julienned (skin on)
  • 1/2 head of cabbage, shredded
  • 2 carrots, shredded

Directions:

  • Mix honey, sour cream, and yogurt together until blended.
  • Toss all ingredients together.
  • Chill for 15 minutes to keep cool.

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Rhubarb & Apple Pocket Pie
From the Kitchen of: Kalia Patricio, Staff, Stamp Student Union
Prep time: 90+ minutes

Ingredients:

Crust:

  • 12 ounces all purpose flour
  • 1 teaspoon salt
  • 9 ounces cold unsalted butter, cut into cubes
  • 3-4 ounces ice cold water
  • 1 teaspoon apple cider vinegar

Rhubarb & Apple Pie Filling:

  • 1/2 pound rhubarb stalks
  • 1 medium baking apple
  • 1/2-1 vanilla bean
  • 2-3 tablespoons sugar
  • juice of 1/2 small lemon
  • 1/2 tablespoon unsalted butter
  • 1 tablespoons all purpose flour
  • egg for egg wash
  • crunchy sugar (regular sugar works fine)

Directions:

  1. To make the pastry, combine the flour and salt in a bowl. Use your fingers or a pastry cutter to cut in half of the butter until it is the size of peas, then cut in the other half until it is the size lima beans. Add the apple cider vinegar to the water and make a well in the center of the flour mixture. Use a gentle hand or wooden spoon to mix the water in until just combined. If the dough seems very dry, add more water a couple of teaspoons at a time. You have added enough water when you can pick up a handful of the dough and squeeze it together without it falling apart. Press the dough together, then split it in half, form into discs and wrap each half in plastic wrap. Chill the dough for at least one hour before using, or overnight.
  2. If your rhubarb has leaves attached remove them (they are inedible and poisonous) then chop the rhubarb into 1/2-inch pieces. Peel the apples and chop them into slightly smaller pieces.
  3. Add the chopped rhubarb, 2 tablespoons sugar, lemon juice, butter, and vanilla bean seeds and pod to a large skillet. Cook until the rhubarb has released most of its juices and the juices have thickened, about 7-10 minutes. The rhubarb should become jammy in texture. Cool the mixture to room temperature, remove the vanilla bean pod then add the chopped apples and flour and stir to combine. Taste the mixture and if it seems too tart add more sugar, 1 tablespoon at a time.
  4. To Assemble the pies: Preheat oven to 400ºF. One at a time, roll each piece of chilled dough roughly 1/4-inch to 1/8-inch thick on a lightly floured surface. Use a 3-inch circle cutter to cut as many circles as possible from the dough. Re-roll the scraps and cut more circles.
  5. Put half of the circles on a baking sheet lined with parchment paper and lightly brush the edges of the dough with a beaten egg. Add about 1 tablespoon of filling to each piece of dough, making sure that there is a small border of bare dough around the filling. Top each pie with another piece of dough and press the edges to seal well. Put the entire baking sheet in the freezer until the dough is firm, about 10 minutes. Check to make sure all of the pies are well sealed.
  6. Brush the pies with a beaten egg and sprinkle with sugar. Cut a small slit in the top of each pie for ventilation. Bake until deep golden brown, 20-25 minutes. Repeat with remaining dough and filling.

Source: Food52.com

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Summer Watermelon Salad
From the Kitchen of: Jasmine Cooper, Staff, Electrical and Computer Engineering
Prep time: 20 minutes

Ingredients:

Salad:

  • 1/2 Watermelon
  • 1 pint of grape or cherry tomatoes
  • 1 red onion
  • 1 bunch of cilantro
  • red pepper flakes
  • salt
  • Feta or goat cheese crumbles, 1/2 C.

Dressing:

  • Red wine vinegar, 6 TBSP
  • Honey, 1/4 C.
  • Vegetable oil, 3/4 C.
  • Dried oregano, 1/2 tsp.
  • Salt, 1 1/2 tsp.
  • Ground black pepper, 1/2 tsp.
  • Chipotle peppers (2) in adobo sauce
  • Garlic cloves, 2

Directions:

  1. Combine red wine vinegar, honey, vegetable oil, teaspoon dried oregano, teaspoons salt, ground black pepper, chipotle peppers in adobo sauce and garlic cloves, roughly chopped in a food processor or blender and mix for 30 seconds. Ingredients can also be whisked together vigorously in a bowl with a fork.
  2. Refrigerate while preparing the salad.
  3.  Cut watermelon away from the rind and discard the rind. Then, cut the watermelon into bite-sized cubes. Place watermelon in strainer to drain. Place watermelon on a bed of paper towels to further drain.
  4. Once watermelon is completely drained and somewhat dry in appearance, add to a large mixing bowl.
  5. Rinse and slice tomatoes in half and add to the bowl. Cut red onion into this slices and add to the bowl.
  6. Add salt and red pepper flakes to taste. Remove cilantro leaves from stem and finely chop and add to the bowl.
  7. Thoroughly mix all ingredients.
  8. Pour dressing over the salad and thoroughly mix.
  9. Add cheese to the bowl and mix again.

Source: OnceUponAChef.com (dressing)

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Black Bean Salsa
From the Kitchen of: Karen Mackey, Staff, School of Public Health
Prep time: 30 minutes

Ingredients/Directions:
Combine in large bowl:

      • 2 (15 oz.) cans of rinsed black beans
      • 1 ½ cups frozen white corn kernels (fresh cooked corn works as well)
      • 1 ½ cups diced green or ripe red tomato
      • 1 bunch scallions, sliced
      • 1 of each green, red, and yellow peppers, diced
      • 1 bunch of cilantro or (2 tsp. dried)
      • 1 garlic clove chopped or (1/8 tsp. garlic powder)
      • 1 handful of basil, chopped or (2 tsp. dried)

Combine in small bowl:

  • 1/3-cup vegetable oil
  • 1/3 cup red wine vinegar
  • 1 Tlbs. Worcestershire sauce2 tsp. Tabasco sauce
  • 2 tsp. cumin
  • ¾ tsp. salt
  • ½ tsp. pepper

Stir all ingredients together.

Notes: Great serviced with Tostitos Scoops.

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Goat Cheese, Peach, and Basil Baguette
From the Kitchen of: Ellie Howe, Graduate Student, Student Affairs
Prep time: 10 minutes

Ingredients:

  • Goat cheese
  • Baguette
  • Basil
  • Peaches
  • Honey

Directions:

  1. Slice the baguette so that it opens lengthwise as a sandwich.
  2. Take the goat cheese and spread it along both sides of the sandwich.
  3. Slice the peaches and place them along one side of the baguette.
  4. Shred the basil and place it on top of the peaches.
  5. Drizzle the honey along the peaches and basil.
  6. Top the bottom half of the baguette with the top half, and press down. Et voila!

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Rosemary Olive Oil Cake
From the Kitchen of: Cheryl MacLean, Graduate Student, Environmental Health Science

Ingredients:

  • 8 eggs (room temperature)
  • 1.5 cups organic cane sugar
  • 1/3 cup finely chopped rosemary
  • zest of 1 organic lemon
  • 1.5 cups organic extra virgin olive oil
  • 3 cups organic pastry flour
  • 2 tbsp baking powder
  • 1 tsp sea salt
  • confectioner’s sugar (optional) for dusting

Directions:

  1. Preheat oven to 325 and butter a bundt cake pan.
  2. Using hand mixer, blend eggs until frothy and combined.
  3. Add sugar and mix for ~2 minutes, until combined and frothy.
  4. Add rosemary and lemon zest.
  5. Slowly add in olive oil while mixing.
  6. Add baking powder and salt.
  7. Add pastry flour 1 cup at a time and mix until just combined.
  8. Add mixture to bundt cake and bake for 40-50 minutes (until toothpick comes out clean).
  9. Let cake completely cool and dust with confectioner’s sugar. Serve and enjoy!

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Pretzel Salad
From the Kitchen of: Chardonnay Snowden, Staff, Institutional Research Planning and Assessment

Ingredients:

Crust:

  • 1 8oz bag of crushed pretzels
  • 5 Tablespoons granulated sugar
  • 3/4 cup butter, melted

Cream Cheese Layer:

  • 8 ounces (1 package) cream cheese, at room temperature
  • 1 cup sugar
  • 1 8oz container of whipped topping

Strawberry Layer:

  • 1 cup water
  • 1 cup sugar
  • 2 tablespoons cornstarch
  • 3oz box strawberry gelatin
  • 1 quart fresh strawberries, sliced

Directions:

  1. Preheat oven to 400F.
  2. Crush pretzels with a food processor (leave some chunks). Combine the crushed pretzels with sugar and melted butter.
  3. Press the mixture into a 9×13 inch pan for make a crust. Bake for 7-10 minutes until it gives off a warm pretzel aroma.
  4. Remove it from the oven and let it cool completely.
  5. While the crust is cooling, mix water, sugar, and cornstarch in a pot. Boil until clear and thick.
  6. Turn off the heat and add strawberry gelatin. Mix well and cool.
  7. Add the sliced strawberries to the gelatin mixture. Let this cool slightly.
  8. Using a mixer, beat the cream cheese, 1 cup of sugar, and whipped topping until combined. Spread the mixture over the crust. Then, pour the strawberry mixture over the cream cheese layer.
  9. Refrigerate until firm.

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Tomato Fennel Gratin
From the Kitchen of: Stephanie David, Staff, Institutional Research Planning and Assessment
Prep time: 45-60 minutes

Ingredients:

  • 4 or 5 small Roma tomatoes
  • 1 large or 2 small fennel bulbs, stalks removed
  • 1-2 tablespoons crème fraiche
  • 2 TB of black olive tapenade (store bought or homemade)
  • 1/2 cup finely grated Parmesan (divided)
  • A handful of fresh thyme leaves
  • fine sea salt and freshly ground black pepper, to taste

Notes: One of the things I love about shopping at Farmers Markets and having a CSA is being able to try new types of food! Below is a delicious recipe from my CSA farm that I used for my first time cooking with fennel bulbs. I couldn’t get enough of this dish. Enjoy!

Directions:

  1. Wash hands and prepare cutting surface.
  2. Slice tomatoes into 1/4-inch thick slices. Tip: If your tomatoes are very juicy, layer the tomato slices into a colander, sprinkle with a few pinches of salt and drain excess moisture from the tomatoes for 20 minutes.
  3. Trim fennel bulbs and halve lengthwise through the core, and thinly slice each half.
    Fit a pan with a steamer basket and several inches of water. Steam fennel for 8 to 10 minutes or until fennel is tender.
  4. In a bowl, toss together steamed fennel, crème fraiche, olive tapenade, half of the thyme leaves and Parmesan; season with salt and pepper.
  5. Butter the bottom of a small baking or gratin dish.
  6. Place fennel mixture at the bottom of the baking dish. Arrange the tomato slices over the fennel in overlapping rows. Season with salt and pepper and sprinkle with the remaining Parmesan and thyme leaves.
  7. Bake at 350 for 20 to 25 minutes, uncovered until the cheese starts to brown and the gratin is bubbling.
  8. Let rest for about 5 minutes before serving.

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Watermelon Salsa
From the Kitchen of: Kelly Hedgepeth, Staff, Conferences & Visitor Services
Prep time: 10 minutes prep, 1 hour refrigeration

Ingredients:

  • 2 cups seeded finely chopped watermelon
  • 1/2 cup finely chopped peeled cucumber
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped sweet red pepper
  • 1 jalapeno pepper, seeded and minced
  • 1/4 cup minced fresh cilantro
  • 1 Tbsp minced fresh basil
  • 1 Tbsp minced fresh mint
  • 1 Tbsp honey
  • 1 tsp lime juice
  • Tortilla chips (I prefer Baked Tortilla Scoops)

Directions:

  1. In a large bowl, combine the watermelon, cucumber, onion, peppers and herbs.
  2. Drizzle with honey and lime juice; gently toss to coat.
  3. Refrigerate for at least 1 hour.
  4. Serve with chips. (I prefer Baked Tortilla Scoops)

Notes: This could taste delicious on top of grilled fish.

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Summer Mediterranean Medley
From the Kitchen of: Talia Berday-Sacks, Undergraduate Student, Englis

Ingredients:

  • 4 zucchini (2 yellow, 2 green)
  • 2 purple eggplant
  • 2 medium tomatoes
  • 2 radishes
  • 1 cup cooked quinoa
  • 2 handfuls of fresh basil, thyme, parsley
  • juice of 1 lemon
  • 1/3 cup virgin olive oil
  • 1/2 cup apple cider vinegar
  • 1 tsp minced garlic
  • 1 tsp mustard
  • salt/pepper

Directions:

  1. Wash and slice the zucchini and eggplants into rounds.
  2. Toss with a bit of olive oil and salt, roast on a baking sheet at 375 for about 30 minutes.
  3. Midway through flip the vegetables over. Vegetables are done when golden brown and firm.
  4. Meanwhile, slice the radishes very thin and chop up tomatoes into bite size pieces.
  5. Mix up the dressing: Combine lemon juice, olive oil, vinegar, mustard, garlic, and fresh herbs.
  6. When roasted vegetables are done, combine them with the radishes, tomatoes and quinoa.
  7. Drizzle with dressing and salt/pepper to taste. Enjoy!

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Blueberry Custard Tarts
From the Kitchen of: Ann Gradowski, Staff, Catholic Chaplaincy
Prep time: 1 hour prep, 4 hours chill time

Ingredients:

Crust:

  • 12 T of butter chilled
  • 4 T shortening chilled
  • 2 c sugar
  • 2 eggs
  • 2 tsp vanilla
  • 4 T LIME SUGAR (recipe below)
  • 3 c flour
  • 2 tsp baking powder
  • 1 tsp salt

Lime Sugar:

  • 3/4 c sugar
  • 1 Lime

Zest the entire lime into the sugar; if you use peels of lime cut away the pith and put sugar and pieces in a blender or food processor to mix – otherwise fine zest the lime into the sugar and stir

Custard/Fruit Filling:

  • 2 c whole milk (or 2%)
  • 3/4 c sugar
  • pinch slat
  • 2 tsp. vanilla
  • 1/4 c cornstarch
  • 4 egg yolks
  • 2 T butter
  • quart of fresh blueberries (or any fruit)

Directions:

Crust:

  1. Beat sugar, butter, lime sugar and shortening until fluffy; add eggs and vanilla – blend well.
  2. Add flour, baking powder and salt.
  3. Mix until well blended and a ball forms.
  4. Wrap ball of dough in plastic and chill in fridge for about 4 hours

Custard Filling:

  1. While dough is chilling; in a medium sauce pan over medium heat, bring 1 1/2 cups of the milk and 1/2 c of sugar with the vanilla to a slow boil.
  2. Mix remaining sugar with remaining milk, salt, cornstarch and egg yolks in a small bowl. Whisk until well blended.
  3. Temper the egg mixture by slowing adding about 1/3 of the hot liquid to the eggs – in a very slow steady stream while whisking constantly.
  4. Once incorporated, add the tempered egg mix to the rest of the hot liquid and stirring constantly over medium heat, allow mixture to thicken – to a pudding like consistency.
  5. Remove from heat and add the butter. Stir until melted.
  6. Pour pudding/custard in to a bowl and set the bowl into another bowl of ice – to quickly chill the custard. Let it sit in ice for about 30 minutes. If you wish to use custard later – you can put a piece of cellophane or wax paper on top of the pudding pressing gently to prevent a skin from forming and place in fridge for 3 days. Otherwise, once 30 minutes of chilling occurs, you can use the custard in the recipe.

Assembly:

  1. Pre-heat oven 375 degrees
  2. Once dough is sufficiently hard, scoop about 1 teaspoon sized amount and roll into a ball. Place ball into the mini cupcake hole – repeat until tins are full.
  3. Using thumb or back of melon baller spoon, press the dough into the cup so it is flattened in the middle and up the sides of the cupcake hole.
  4. Bake in a 375 degree oven for 5 -8 minutes, or until the dough is browned and puffy.
  5. Immediately coming out of the oven , use the back of a melon baller or rounded teaspoon to push the cooked dough down to make a small tart bowl. Let cool and remove from tin. tart crust will be hard and firm.
  6. Add about 1 teaspoon of custard to each tart bowl; sprinkle leftover lime sugar on top of the custard, then add fruit of your choice. Blueberries are great as you can press them into the custard top – and their flavor blends well with tart lime sugar and sweet creamy custard.
  7. Refrigerate before serving. Cookie crust will soften after several hours, and taste even better the next day!

Notes:If you have extra dough – you can make simple sugar cookies and sprinkle the lime sugar on them after baking.

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Mexican Corn Street Salad
From the Kitchen of: Katie Lawson, Staff, University Communications

Ingredients:

  • 3-4 ears of corn (about 1.5 – 2 cups kernels)
  • 1 tablespoon olive oil
  • 1 garlic clove, peeled
  • 1/2 to 1 jalapeno
  • 1/2 cup chopped scallions
  • 2-3 tablespoons mayo
  • juice from 2-3 limes, plus extra for serving
  • 1/3 cup crumbled cotija (or feta) cheese
  • a big handful of cilantro
  • 1/2 teaspoon smoked paprika
  • Salt
  • Sriracha, or other hot sauce, for serving (optional)

Directions:

  1. Heat a large skillet, add the olive oil to coat the bottom. When it’s very hot, add the corn, the garlic clove (whole, you’ll remove it later), and a bit of salt. Once the kernels are browning on one side (30 seconds or a minute), stir and let them continue to cook for a few more minutes.
  2. Turn the heat off and stir in the chopped jalapeno, scallions, mayo, lime juice, and a bit more salt.
  3. Remove the corn from the pan and top wtih cotija or feta cheese, a dusting of paprika, cilantro. Taste and adjust seasonings.
  4. If it’s not spicy enough for you yet, add a few squirts of sriracha.

Source: Love and Lemons

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Tortellini Primavera
From the Kitchen of: Susan Marinoff, Staff, Office of the President
Prep time: 20 minutes

Ingredients:

  • 1 pkg. (12 oz.) frozen cheese-filled tortellini (about 4 cups; can use fresh tortellini)
  • 1 cup olive oil
  • 1 medium zucchini, quartered lengthwise and cut into 4 inch chunks
  • 1 medium yellow squash, quartered lengthwise and cut into 1/2 inch chunks
  • 3 large tomatoes, cored and chopped (about ‘i cups)
  • 1 small clove garlic, crushed in a garlic press
  • 1/2 teaspoon sugar
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1 cup finely chopped fresh basil leaves or 1 teaspoon dried basil

Directions:

  1. Fill a large saucepot with 3 quarts of water. Cover and bring to a boil over high heat.
  2. Drop tortellini into boiling water and simmer 8 to 10 minutes or until tender. Drain in
    colander and set aside.
  3. Meanwhile, to make the sauce, heat 1 tablespoon of the oil in a large skillet over
    medium-high heat. Add the zucchini and squash. Cook, stirring constantly, 3 minutes or until crisp and tender. Remove to a serving plate with a slotted spoon. Cover vegetables with a foil to keep warm.
  4. In the same skillet add remaining oil, tomatoes, garlic, sugar, pepper, and salt, and bring to a boil. Reduce heat and simmer, stirring frequently, 8 to 10 minutes until sauce has thickened slightly.
  5. Stir in cooked vegetables and chopped basil. Add drained tortellini and toss; simmer 2 minutes or until heated through.
  6. Spoon pasta and sauce onto platter, garnish with fresh basil sprigs, if desired, and serve.

Notes: This recipe is not gluten free, but can be adapted by using gluten free pasta.

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Potato Salad
From the Kitchen of: Sarah Tanveer, Undergraduate student
Prep time: 15-20 minutes

Ingredients:

  • 3 pounds small white potatoes
  • Kosher salt
  • 1 cup mayonnaise
  • 1/4 cup buttermilk
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole-grain mustard
  • 1/2 cup chopped fresh dill
  • Freshly ground black pepper
  • 1/2 cup chopped celery
  • 1/2 cup chopped red onion

Directions:

  1. Place the potatoes and 2 tablespoons of salt in a large pot of water. Bring the water to a boil, then lower the heat and simmer for 10 to 15 minutes, until the potatoes are barely tender when pierced with a knife.
  2. Drain the potatoes in a colander, then place the colander with the potatoes over the empty pot and cover with a clean, dry kitchen towel. Allow the potatoes to steam for 15 to 20 minutes.
  3. Meanwhile, in a small bowl, whisk together the mayonnaise, buttermilk, Dijon mustard, whole grain mustard, dill, 1 teaspoon of salt, and 1 teaspoon of pepper. Set aside.
  4. When the potatoes are cool enough to handle, cut them in quarters or in half, depending on their size. Place the cut potatoes in a large bowl. While the potatoes are still warm, pour enough dressing over them to moisten.
  5. Add the celery and red onion, 2 teaspoons of salt and 1 teaspoon of pepper.
  6. Toss well, cover, and refrigerate for a few hours to allow the flavors to blend. Serve cold or at room temperature.

Source: Barefoot Contessa by Ina Garten

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Ernenpursch’s Potato Salad
From the Kitchen of: Daniel Ostick, Staff, Stamp Student Union

Ingredients:

  • 1 ½ pounds potatoes
  • ½ Tbsp. salt
  • 1 ½ Tbsp. sugar
  • ¼ cup white vinegar
  • 5/8 cup water (= ½ cup + 2 Tbsp.)
  • 1/8 cup (2 Tbsp.) onion
  • 1 Tbsp. + ¾ tsp. oil

Directions:

  1. Boil small new potatoes or small red potatoes, peel while hot (drain and cover with cloth to keep warm, easier to peel). Cool and slice when cold (to prevent breakage).
  2. Boil together salt, sugar, white vinegar, and water.
  3. Scatter chopped onion (not too much) over sliced cold potatoes and add oil. Have boiled mixture very hot and add a little at a time while mixing until creamy. Add mayonnaise when cold to suit taste folding it in gently to prevent the potatoes from getting too broken up.

Notes: My grandmother always had the sliced potatoes on a large flat tray (or you can use a large roasting or baking pan) when adding the hot liquid. This way the hot liquid could be incorporated gently so the potatoes do not get all broken up. I usually use a rubber spatula to fold the liquid into the potatoes. It really does not get very creamy so I don’t always use all of the liquid. It is okay if you do add it all though. The following day (or when ready to add the mayonnaise) you can drain off some of the excess liquid if you think there is too much. By then the potatoes will have absorbed the flavor of the vinegar mixture. This can also be served without adding any mayo. The potato salad keeps well for days.

This was the recipe used in the German delicatessen around the corner from our house in Astoria, New York. Mr. and Mrs. Ernenputsch were from Germany and owned the store. My grandmother helped Mrs. Ernenputsch make the potato salad which they sold in the deli. They had it for sale both with and without mayonnaise but Grandma Lang always made it with mayo when she made it for our family.

In New York this kind of potato salad is usually called New York Deli Potato Salad or sometimes German Deli Potato Salad (because most of the delicatessens at that time were either German or Jewish owned).

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Fruity Kale Salad for Poor Grads
From the Kitchen of: Angela Martinez, Graduate Student, Urban Studies and Planning
Prep time: < 5 minutes

Ingredients:

  • Salad greens or kale (which ever is in season; Valencia’s Produce)
  • Cran-nut goat cheese (Spring Delight Farm)
  • Strawberries or peaches (McCleaf’s Orchards)
  • Croutons made from last weeks bread (Upper Crust Bakery)

Or for a more savory version:

  • Tomatoes and cucumbers (Valencia’s Produce)
  • Dill goat cheese (Spring Delight Farm)
  • Hard boiled egg (Happy Hen Barnyard)

Directions: Just chop up seasonal greens and sweet or savory toppings. Add 1 tbsp of goat cheese and mix in your favorite dressing. I prefer balsamic.

Serving suggestion: Have as a side with a quiche from Bonaparte Breads!

Notes: I love this salad because I can pick up ingredients at the market and make Wednesday night and have it for lunch the next day!

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Summer Corn Salad
From the Kitchen of: Katie Frey, Graduate Student, Criminology and Criminal Justice

Ingredients:

  • Corn on the cob, 2
  • Cherry Tomatoes, 8-10 halved or quartered
  • Sweet Onion, 1 sliced in small slivers
  • Small Sweet Peppers, 6 cut into chunks
  • 1 Lemon
  • Handful of Cilantro (based on taste preference), chopped
  • Pinch of sea salt and pepper

Directions:

  1. Boil corn on the cob for 7-8 minutes, let cool.
  2. Cut corn off the cob and break into small pieces (You can leave some chunks if you prefer.
  3. In a sautee pan or wok combine corn, tomatoes, onions, peppers and cilantro and cook on low heat.
  4. Cut the lemon in half and squeeze the lemon juice into the pan (or in bowl so you don’t get seeds in the pan and add lemon juice) and add salt and pepper to taste.
  5. Cook for 10-15 minutes, or until vegetables are tender.

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Posted in Nutrition, The Farmers Market at Maryland, Uncategorized | Tagged , , , , , , , , , , , , , | Leave a comment

Having a fun and responsible 21st birthday. It’s a thing.

By: Gabriella Villacis Davies, University of Maryland Health Center Peer Educator

Happy_Birthday!I recently had the pleasure of celebrating my 21st birthday. In our society, many consider it a milestone or a rite of passage. Finally, I can be as reckless as I want and no one can stop me, right?

Not quite.

Being able to legally drink is a big responsibility, and celebrating your new privilege does not have to mean taking 21 shots in one night or blacking out.

So, lets go through some tips on how to drink responsibly on your 21st birthday.

While this information is geared towards people who choose to drink, specifically on their 21st birthday, I want to point out a couple things:

  • Not everyone chooses to drink, birthday or not! In fact 21.5% of UMD students don’t drink at all, and another 10.5% drink less than once a month!
  • If you don’t drink now, but might in the future, this information can be useful to you.
  • These are great practices for drinking in general and can really help reduce the risk of harm from drinking alcohol.

Tips for a Responsible 21st Birthday Celebration

  1. Eat beforehand. This seems like a pretty basic concept, but it’s important. Continually drinking on an empty stomach can have serious harmful effects on your body, not to mention – alcohol has pretty much zero nutritional value that your body needs to keep itself going.
  2. Know your limits and pace yourself. Some of us have tested our drinking limits before the age of 21, but if today is your first night consuming alcohol, it’s not a time to experiment. Here are some helpful things to keep in mind when thinking about your limit (number of drinks) and your pace (how fast you’re drinking), including your weight and your age. No one wants to spend his or her birthday vomiting or being babysat – and your friends don’t want to spend your birthday this way, either!
  3. Don’t cave to peer pressure. You are finally legal, of course everyone wants to celebrate and buy you drinks! However, when you know you have had enough, politely decline. If they are really pressuring you, try these strategies:
    1. Hold on to one beer/cup all night and just don’t drink it. When people ask to buy you another, say “oh someone JUST got me this! But thanks!”
    2. Excuse yourself to the bathroom and pour out the drink.
    3. Put water, juice or soda in a cup and just say there is alcohol in there.
    4. Find a friend who will stick up for you and support you!
  4. Alternate drinking alcohol with water. Drinking water will keep you from becoming dehydrated from the alcohol consumption and will also slow your pace.
  5. Finally, don’t forget, you don’t have to drink to have a fabulous 21st birthday. There are plenty of people out there who refrain from drinking alcohol, and that’s pretty cool, especially when you feel like everyone around is drinking. If that’s you, you can enjoy your 21st birthday with your friends by going out to dinner, going to a show, or doing anything else you love.

However you choose to celebrate, remember to do it responsibly for both you and the company around you.

Posted in Physical Wellness | Leave a comment

Tag the Testudos!

On Friday, May 9, we challenged Terps to “Tag the Testudos” as part of the Make Moves Maryland campaign. With a partner, participants navigated from one Testudo to another, using only trivia clues issued at each Testudo, until they have “tagged” the noses of all 5 campus Testudos.

It was an “Amazing Race” to stock up on luck before exams while fitting some healthy physical activity into a Friday afternoon.

Some of the members of the 19 teams before they took off for their first clue.

Some of the members of the 19 teams before they took off for their first clue.

See if you can figure out where the following Testudos are located on campus using these clues: (answers at end of blog post)

  1. My nose has been drilled, and last semester I was set ablaze. I hope during these finals, I see better days.
  2. The 2002 tournament is the greatest memory I carry. Thinking about it helps me feel better when I’m missing Gary.
  3. Kermit sits outside my door, right next to Jim. After a meal at Adele’s, you should snap a picture with him.
  4. After graduating, come back to me and say “Hi!” I’m the official ambassador for Terp Alumni.
  5. I love football and all the cheering fans I’ve heard. Don’t confuse me for my brother, I live outside of Byrd.

Everyone who participated scored a #MakeMovesUMD t-shirt and the teams who completed the challenge were entered to win some great Maryland pride prizes.

Congrats to our winning teams:

  • Daniel Schofield and Robert Kramer
  • Brooke Lubinski and David Park
  • Amy Oliver and Esther Kwara
  • Andrew Conchas and Kevin Cheung
  • Adam Wedekind and Aidan Sharma

Answers to the Testudo clues above:

  1. McKeldin library
  2. Comcast Center
  3. The Adele H. Stamp Student Union
  4. The Samuel Riggs IV Alumni Center
  5. Gossett Football Team House

Follow the Campus Recreation Services Facebook page and stay tuned for more fun events like Tag the Testudos.

 

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