By Jackie Choffo, Dietetic Intern 

​The semester is in full swing and you may have already hit a rut with your weekly cooking routine. Good news, there’s an easy way to break free! Casseroles are a convenient way to prepare a weeks’ worth of lunches or dinners in one go. Pretty soon, your 13x9” pan will be your new best friend.
​
This recipe is jam packed of fall harvest flavors. Wild rice lends it chewy and nutty flavor. It is balanced by the sweet creaminess of the butternut squash. Then the cranberries come in with a tang. Thyme, onion, and black pepper round out the dish with savory flavors. And who could forget the sharp taste of the parmesan cheese to top it all off.

​When you have a meal plan, food is literally at your fingertips… seriously those biometric scanners are pretty cool. And with all this food available to us, we can find ourselves pretty overwhelmed! But more options call for more room for creativity. What does that look like? Let’s explore some ways to make your next salads more exciting, your soup more nutritious, and your snack more filling. 

​Here are some easy hacks you can try at a dining hall near you. 

​A staple in my household for years has been pre-made bagged salads. You know, the ones that come with toppings and dressing all packed up and pre-portioned? Yes, those heavenly goodies. My family used to add protein to them (egg, tuna/salmon, chicken, tofu) and eat them as a meal for lunches, or as sides for dinners. As convenient as these guys are, they are not the most environmentally friendly or cost effective. Tired of wasting money and plastic, my mom and I went scavenging through the glorious varieties of bagged salads and found the most common toppings, dressings, and greens to recreate these salads on our own. It’s super easy and all you need is storage containers to keep the toppings fresh! (we used mason jars)

​With most summer fruits going out of season and the weather cooling off, it may be difficult to find fresh, local produce to put in your smoothies. This green smoothie features pears, grapes, spinach, and kale- all of which are local to Maryland. This healthy smoothie is a great way to utilize the last few summer harvests and bring in the fall fruits and vegetables. Give it a try for an overall easy and ridiculously healthy meal! All you need is a blender!

Oats are incredibly nutrient dense.  In just half a cup, they offer 191% of the RDI of Manganese, 41% RDI of Phosphorus, and 34% of the RDI of magnesium.  While additionally packing in loads of soluble fiber, oats can help reduce cholesterol levels in the body, help stabilize blood sugar, and improve digestion. Oats are a great choice on any day and be customized with whatever toppings you want!

This cheap and quick meat free treat has become one of my staple meals. The protein and fiber packed beans keep me satisfied for hours, and the crispy tortillas, melted cheese, and soft beans give an overall great texture!


​
​





​

First off: what is kimchi???

Kimchi is spicy pickled cabbage and is used as a condiment or side in a similar fashion of coleslaw. A fun fact is that it's the national dish of Korea! It can be a really fun way to switch up your meal options or add something new into your diet if you're getting tired of eating the same old foods day in and day out

The weather has FINALLY started to heat up, the semester is coming to an end, and the excitement of summer is starting to set in.  Most people typically spend more time outside in the heat and that leads to an increased popularity in smoothies.  As a "juice bar barista" myself, I am a huge fan of smoothies and the variety of benefits they have to offer.  With so many different fruit combinations, liquid bases, and add-ins to try, smoothies are such a versatile food. Even with all the benefits, smoothies are notorious for their sugary content, especially if they're from a restaurant.  This summer, learn more about what goes into your smoothie so that you are able to get the most out of it!

 











​By Danielle Ferguson, Dietetic Intern
​
Fall is in full swing with pumpkin EVERYWHERE. If you’re obsessed with pumpkin like I am, you’ll love this overnight oats recipe. Overnight oats can provide a boost of protein, folate, potassium, and magnesium. Plus, the pumpkin in this recipe is packed with vitamin A and vitamin K. It’s relatively inexpensive to make and it’s simple enough to make it in your dorm! Here is the recipe for Pumpkin Pie Protein Overnight Oats. 

​If you're looking for a quick and savory breakfast that's also full of nutrients, look no more! Pumpkin is rich in vitamin A, vitamin C and beta-carotene and low in saturated fat and calories. Oats are a whole grain, high in fiber, and aid in digestion. Here's a simple pumpkin pie oatmeal recipe that will keep you satisfied and full.

By: Elizabeth Katsion, Student Nutritionist
​Fall just arrived and we all know that means pumpkin-flavored foods and drinks everywhere. But, if you're a broke college student like me and can't afford a $4 Pumpkin Spice Latte and and itty bitty coffee cake from Starbucks 3x a week, this is for you. Here is a recipe that combines both and can be made in a microwave? Satisfy all your fall cravings without breaking the bank while maintaining a homemade flavor (dorm room microwaves qualify as homemade right?). 

Pumpkin Spice Latte Mug Cake
Yields: one delicious mug cake
Ingredients:
​1-1/2 Tbsp. butter, melted
1 egg
1/2 cup pumpkin cake mix 
1/2 tsp. instant espresso powder
Optional: 
1/3 cup whipped cream
2 Tbsp. caramel sauce 

Directions:
Whisk together butter, egg, pumpkin cake mix, and espresso powder in a mug. Microwave mixture for 60-90 seconds or until the cake sets. Serve warm with whipped cream and caramel sauce. Enjoy! 

Recipe courtesy of http://www.coupons.com/thegoodstuff/7-autumn-inspired-mug-cakes/