The Dormitory Cuisine
Eating m the dorms is a frustrating experience for the student
who is conscious about what they eat It is possible to eat a
healthy diet even when food is prepared for you making your
choices limited A few key points to remember are to eat foods
as close to the source as possible This means choosing a potato
instead ot potato chips or french fries choose whole wheat
bread over white bread; choose whole grain cereals instead of
sugared and dyed cereals (eg Bran Flakes or Cheerier, versus
Fruit Loops or Captain Crunch) Avoid spreads and toppings
which are laden with fats and oils such as hollandaise sauce,
cream cheese, butter and thick salad dressings Remember to
choose complex carbohydrates such as rice, fruits vegetables
and grains as the focus ot your meal Select broiled, baked and
grilled meats over deep fried and choose fish, chicken over beef
In essence decrease the fat in your diet and increase fiber and
complex carbohydrates See the following list tor more ideas
by Kathleen Schweisthal
■v --o'
INSTEAD OF THIS
CHOOSE THIS
Fresh, 'aw vegetables and Iruit in season
Baked potato
Broiled or baked me3l or fish
Remove the skin Irom chicken
Sliced turkey
Vegetable sauces
Vegetariamcheese pizza or lasagna
Mozzarella cheese
Plain yogurt with Iresh truit
Water based or broth soups t,.,, .,,
Whole gram breads
Grain cold cereals
Oatmeal
Toast bagel with jelly
Bagel
Crackers
Angel lood cake with Iresh Iruit or
jello without whip cream
Low calorie dressing
Mustard
Skim milk
Water/juice
Herbal tea
Pre cooked vegetables, canned, sweetened Iruits
Mashed, tried, au gratin
Fried tish or hamburgers
Eating chicken with the skin
Roast beet or bologna
Meat sauces
Meat/sausage pi«a or lasagna
American cheese
Prepared fruit yogurt
Creamsoups *■ iwoiiiuvmM'mi
White or relined breads
High sugar cold cereals
Cold cereals
Toast/bagel with butter margarine or cream cheese
Muflms
Chips
Cake pudding ice cream
Creamy dressings
Mayonnaise
2% or chocolate milk
Soda pop
Cotlee-hot chocolate
Yogurt Cheese:
Yogurt ch«***sr is an excellent substitute tor recta's that < all ft • t m.tm h« » >
jar rriM"! If hus mm h lm.‘. fa! and fmwm .»*■ 'm- (>» . i r t n.*-. r : ■ ■- .1"
>th derive morn than -BO f their « alone*. from fat V qurt < me m.ide *' M • fat
, ;d derive*. ‘u 1 n» it !■ . t,|. mm. ?fi KM '.it
How to make yogurt cheese fit. .1 ' ’ : • '
it. 24 hours until cheese is the desired ■, onse.tem » Apj.n •»imuteiy fiai! of the >> *juft
will t>e-v'Uir heese and half will her mm whey Discard wh»-y him; f emu- m the re
fnqmator in a oven*d t ontainer Whey may ■ > relt .e.mq st ;v -uf ■* any a- u
mutatmt liquid beh >re using
Y< njurt may be dram*1- 1 using < heese i- !h •• a uiande' ’ st'.imer A paper . -’’ee
fitter also works well and can be bussed out after Sts spud has been strained
There is a wide variation in how yu-gud drams On, .• », •?, jet ,,nd to >-.ur !av< mte
,i Hjuft vh; will Know n.-.w to ; Ian In C hour. to- amount a eh, *■ r tf> u> . •!
yogurt? ran range hum 2 5 ours es to o our.. t trike* at lea .! h o» d h,»ufs to pr<>
dia e a very dry cream cheese and sortie >< gufts mq-aae a draining tune ■' .’4 hours
Use ,iny natural yogurt either pern • ha. red •.. t a - m ‘ > Item that d ■ •
not .mtam gelatin Geiatm h- ids the who, the yogurt and .! not ih< w d h
dram off Sometimes you will find a carton of yogurt without go atm or stabilizers
that does • of release it*, /.h*- , This may be hm ! ■ the pe.. ••ss'Mj tor’ pefatute
Try a i art n from another batch or different ;■- .cessing p an m use another brand
i>f yogurt *<>r a whue
l .asN Yogurt ( hcesecakt*
32 ounce c.uton vanilla flavored yogurt
2 tablespoons sugar lot mote to tastel
1 tablespoon cornstarch
1 tablespoon lemon price (optional)
1 teaspoon vanilla
2 eggs lightly beaten (or use 3 egg whiles to reduce lab
D' i . .e., i it..* r anim. • :ay t . • •• e-akin.; Pa-' • al v • ! s'- .le
gree-. lightly grease an 8 inch pie pan 1 ! ", h spnngtuim pan Place yogurt
n,‘i",r I na bum ! .'Wl Ana ■ iHjar " Mar. h ■ ,ui, e ,1".) Vanilla
. g g. ntt> with i • rk r wm whisk unt well blended Stir in the eggs Paul
1 the prepared pan r I smooth the t. ; with a spatula Bum- until ttli . i iilei is
■.et 20 to minutes for a pie pan. or 45 P ' ■ minutes U r a springiorm Cool on a
1 . i ► .)• ! relrii'Jer ate I.r11 rl l hilled
'hi, alone, i gm protein; 11 gm carbohydrate 3 gm lap 71 mg cholesterol; 127 mg cal
( nun 57 mg sodium
* ' f ’• ns n■ its g es ' • lit-• • •■. in see St. M Melv." S s t nr...' ad ' ■ ’'IHtii
Not Just , ... .ik, load Put .shmg Geinp,n y liainsville f s-nda
Banana C ream Pie
2 large bananas
1 tablespoon lemon juice
32 ounce carton nonlat yogurt
2 teaspoons vanilla
' t cup confectioners sugar (oi to taste)
'.’.ike y sju'l i I resr PI.i, e y quil neese r a medium si.’e bowl A id the vanilla and
Si; ],e stun'. ; jenny will. * rk f .*. ■- wb- a u' ,M.S :: ,tts l. s i tsif a1 as and toss
..(.lay ,.!! , , e A'.ale la.. hasII,IS md y. gurt t'etlSl u a 9 inch pie
i :. ■ ■ ■ . jud heesi pie several hours beltxi trying *
s If11. ’ . ■' ;S ■ " .t ,'a" • 'at 0 IK
' -PI n ; ' esb" 1 mg s ■!
contributed by Beth Gaiter
GRANOLA
, frt <r\ t ,!!.'»• > Kile:hf-ni
A cups rolled oats 1 cup toasted wheat germ
11 cup chopped toasted nuts 1 .■ cup chopped dried truit
Optional 1 .> cup warmed honey
Toast the oats in a 300 degree oven m a big baking pan
Stu them often until they art' fragrant and barely beginning
to turn golden How long this takes will depend on how
thick your oats are When the- oats are done stir in the other
ingredients Let < <>oi completely and store airtight in the re
contributed by Becky Dixon
The Practically Fat-Free Brunch
French Toast:
• • . C ••Kim mak to .. . tjcj wt '■ a Lag Beaten.
• Soak wfii it- grain bread >n the muture
• . :. 1 ■ • , et wi11 pray a I heat t mediut 1 • ■ ;
• Co. r until 1 ghtly browned on noth > ides
Toppings: Nonfat yogurt, nonfat flavored y. gurt and •> ,,uri
mashed bananas with brown sugar (There is no
need to add butter bet ause the toppings are moist
and tasty)
Banana-wheat
1 C whole wheat hour
’, C white flour
2tsp baking powder
tsp salt
2 egg whites
or ' 4 C Egg Beaters
'. C water
1 .■ C sugar
2 Tbsp oil
1 mashed banana
muffins:
Mix the first four ingredi
ents together Mix the
rest in a separate bowl
Add the wet mixture to
the dry and stir well, until
moist. Fill paper-lined
muffin cups % full and
bake at 375 for 20 min
utes
Cafe Au Lait:
Heat 1/8 cup skim milk per cup of coffee in microwave or
sauce pan Pour milk into a small jar and shake Pour
milk and milk toam into cup of coffee and garnish with
nutmeg and cinnamon
contributed by Heidi Reeder