Local and Seasonal Recipes

I think we’re all ready for the crisp apples, pumpkin dishes, and fresh vegetables that autumn brings! The changing of seasons is a great time to look for fresh and local produce.  In addition to the inevitable fun of visiting an apple orchard, there are many ways to incorporate fresh foods into a variety of dishes.  Below are some favorite recipes that use local, seasonal ingredients courtesy of executive Chef Matt Mize.  Not only will they be healthier and more flavorful, but you’ll also be helping the earth by eating local foods.


Spiced chicken ravioli
Shallot- sauterne broth
Warm fall vegetable salad

1lb. boneless, skinless chicken thighs, finely chopped
1 oz fresh cilantro, chopped
1 oz scallions thinly sliced
1/3 tsp oyster sauce
½ tsp fresh ginger, minced
1 T heavy cream
1 T shallots, minced
1/3 tsp sesame oil
1/3 tsp red pepper flakes
1 T fish sauce
1/3 tsp curry powder
Dumpling skins

Mix all ingredients together well
Lay out your dumpling skins on a table
Place chicken mixture in the middle of each dumpling skin about the size of a quarter
Lightly Wet with water the outer part of the skin
Place another skin on top and cut out with a round cookie cutter to seal
Steam for about 8 minutes and set aside

2 oz sliced shallots
1 tsp butter
½ cup sauterne wine
1 qt chicken stock
2 thyme sprigs

Caramelize shallots with butter
Deglaze with wine and reduce by 1/3
Add chicken stock and thyme and simmer for 10 minutes

1 each yam, peeled, julienned
1 each carrot, peeled, julienned
1 each yellow squash julienned
1 each zucchini  julienned
1 each red peppers julienned
1/3 each red cabbage julienned
¼ cup sesame oil
¼ cup light soy sauce
1 tsp cumin
1 tsp curry

Lightly sauté all vegetables with sesame oil, soy, cumin and curry till wilted

Vegan quinoa and eggplant salad

1lb. red quinoa
1 each shallot, chopped
1 clove garlic, minced
5 each small japanese eggplant, sliced in half lengthwise
2  each yellow tomato, quarterd
10 each peeled baby carrots
1 cup Baba ghnoush
Fennel top sprigs as needed
Blended oil
Salt TT

cook quinoa, garlic and shallots for 12-15 minutes in water
roast eggplant halves, carrots and yellow tomatoes with little bit of oil till soft
make baba ghnoush
mix all infredients together and top with fennel sprigs


Hydrate the Healthy Way!

As the days get hotter we often feel reach for a cold beverage to help us feel refreshed.  While rehydrating is an important, choosing the right beverage is just as important.  Women are currently recommended to consume less than 6 teaspoons of sugar each day, and men less than 9.  To put this into context: a regular 20 ounce soda has about 17 teaspoons of sugar and 240 calories.  That’s triple the recommended intake for women and double for men!  A 20 ounce sports drink has 9 teaspoons of sugar and 150 calories; this exceeds the recommended allotment for women and uses the entire sugar allotment for males.

There are many ways to cool down without the added sugar.  Remember, water is an essential nutrient to your body and that means your body cannot function without it.  It plays a role in temperature regulation, nutrient and waste transport, and lubricates your joints.  Try giving your body what it craves this summer – WATER.  Spruce your water up with herbs, fruits and vegetables, or try sparkling water with a touch of lemon, lime or citrus.

Stay healthy this summer! Refuel without the added sugar and watch for the following warning signs of dehydration:  thirst, flushed skin, faster or labored breathing, increased pulse rate, dizziness and weakness.



If you’re still looking for a flavored drink every now and then, try any of these:


but remember water is always best!


Written by Dayna Einheit

Upcoming Spring Events

* Relay For Life- April 20-21 (NRV Field)

Saturday 1pm  to Sunday 7am. There will be many student group performances, a volleyball tournament and a wing eating contest along with many more activities. There will also be a variety of themed laps throughout the night so be sure to come to the field and show your support for the war against cancer! And if you find you need a refuel in the middle of the night, stop by Starbucks NRV for BOGO coffee all night!

*Springfest- April 27, 2013 (NRV Field)

This spectacular end-of-the-year event provides a fun way for students to relax and hang out with friends before finals and summer break.  There will be student band performances, with The Maine headlining the event. And as always there will be plenty of food, activities, booths and fun to be had!

*Chef Raghavan’s events 

Chef Iyer is the author of several acclaimed cookbooks including, 660 Curries, The Turmeric Trail and Betty Crocker’s Indian Home Cooking. He received the coveted IACP award of excellence in 2004 among his other recognitions and has been featured in many magazines.  While Chef Iyer is on campus, he will be on hand at BRB Café, Tuesday, April 16th, from 11:00 a.m. to 1:00 p.m. to demonstrate his culinary skills, feature Indian cuisine and answer any questions. On Wednesday, April 17th, from 5:00 p.m. to 7:00 p.m., he will be at Leutner Café as part of their ongoing monthly multicultural dinner series. Two lucky attendees at each event will win signed copies of one of his cookbooks.

*Bon Appétit’s annual Low Carbon Diet Day- April 22, 2013 (All Around Campus)

This also happens to be on Earth day! Usually for this event, guests experience how flavorful and delicious local foods can be while learning about what it really means to have a low carbon diet.  But this year, Bon Appétit is mixing it up! As opposed to showing how low carbon foods can affect the climate and environment, the food this year will demonstrate how climate change is affecting many favorite foods. They have conducted a lot of research on how climate change has already and will continue to affect food in order to show people how the nature of food and taste may change as the climate continues to change. There will also be cooking demos and educational material because the importance of living a low carbon diet cannot be stressed enough!

How Beneficial is Juicing?

Here are some myths and facts about this recent trend:


Juicing gives the digestive system a break. Truth: The digestive system is designed to handle eating normal foods in normal amounts.  While eating high-fat foods for an extended period of time may put stress on your system, drinking only juice on a “juice fast” will not provide any extra benefits.  Your body gets a rest every night when you are fasting.  Your digestive system only really needs a break when you’re sick.

Juicing allows you to consume an optimal amount of vegetables in an efficient manner. Truth: Juicing provides a good alternative for people who just can’t seem to stomach raw, whole fruits and vegetables.  But juicing cannot and should not entirely replace them.  It is fine and beneficial, but whole, raw fruits and vegetables should also be consumed in order to get more nutrients and fiber.

Juicing makes it easier to absorb the nutrients.  Truth: While it’s true that enzymes get broken down and degraded while the fruits and vegetables are being processed, this is not always desirable.  Some enzymes in their native form are more beneficial and the human body has its own enzymes to help break down foods when necessary.  There are also fewer nutrients in the juice because the nutrient-rich skin containing vitamins and minerals, is discarded.

Juicing is healthier. Truth: This claim is large, yet extremely vague.  Its ambiguity leads people to believe that juicing is all-around more beneficial than consuming raw fruits and vegetables.  And while it is good if people aren’t getting enough fruits and veggies, it is certainly not the top recommended method of consumption.  People often can’t handle the unpleasant sight/smell/taste of purely vegetable juices which are the best option among the juices. And when more fruits and ingredients are added, the sugar content soars!


Overall message: Juicing may be a good addition to your current lifestyle, but don’t believe all the claims you hear.  Always check with a registered dietitian before you cut out/replace part of your diet.

Eating Disorder Awareness

In recognition of National Eating Disorder Awareness Week, please read the following to learn some very important things you may not have known before:

If you or a friend is struggling with a negative body image, contact University Counseling Services at 368.5872

Five Common Eating Disorder Myths Busted
Myth 1: Eating disorders don’t happen at your college, especially among your guy friends.
Reality: Among female students, 48.5% report at least one symptom of disordered eating (e.g., strict dieting, binging or purging) in the past year.  Among male undergraduates, 25% report binge eating and 24% report fasting in the past month.

Myth 2: Watching your diet is the key to preventing the “freshman 15” weight gain.
Reality: The truth is that females only gain an average of three pounds the first year.  Many don’t gain any weight at all.  The average of four pounds that men gain is more likely due to increased muscle mass from exercise growth.

Myth 3: Having an eating disorder won’t impact your academic performance.
Reality: Starvation decreases brain volume along with grey and white matter responsible for multiple cognitive functions.  And the rigid thinking style typical of anorexia might work for memorizing facts in Biology 101 (for a while) but not for the critical thinking required for English or History.

Myth 4: Students with eating disorders are “perfect” and rarely risk breaking the rules.
Reality: Dieting and binge eating severity in college women is closely correlated with alcohol use and its negative consequences, including alcohol blackouts, unintended sexual activity, and problems at work or school.

Myth 5: For most of your peers, disordered eating behaviors are just a phase that will pass after graduation.
Reality: Eating disorders can be chronic if left untreated.  One study found that one quarter of undergraduates who had eating disorders in college were still struggling 20 years later.

American Meat

Bon Appétit has many great initiatives in place to help with sustainable practices while providing the best food possible.  Some of these include reducing the use of nontherapeutic antibiotics in animals, using cage-free shell eggs, along with many others. Because of their commitment to improving animal welfare, Bon Appétit Management Company is sponsoring screenings of American Meat in ten different states in order to evaluate the current state of US agriculture. One current struggle that many small farmers are facing is that the only way they can compete with the prices of large-scale farmers, is by using antibiotics for increased growth promotion. Not only does the film evaluate the current state, but it also offers motivation and ways to change and head back into the right direction for farming and sustainable agriculture. If you want to check out the screening that is offered here at CWRU, Bon Appétit is holding an event on March 5.  There will be a local food reception at 5:30pm, followed by the movie screening at 6:30om with a panel discussion at 8pm including Mary Holmes, Chef Doug Katz, and other prominent “foodies”.  The event will be held in Strosacker Auditorium. For more information about the documentary check out the following link and watch for more information as the screening gets closer!



Tips for the flu season

The flu season is now among us and it’s a nasty one!  But there are simple steps you can take in order to keep your immune system up and running.  The most common advice given is to wash your hands- and you really should! That’s the best way to prevent any bacteria or viruses from getting into your system.  (But make sure you have plenty of lotion in this blustery Cleveland weather so your hands don’t dry out 🙂 ) Staying rested will help your immune system work at its best and drinking plenty of hot liquids can flush out any toxins you might have.  Another good suggestion that we don’t hear as often is to gently blow your nose often as opposed to sniffling all day.  This will help drain any mucus and by doing it gently, you won’t have a build-up of pressure which can lead to an earache.  And if you want to turn to your kitchen cupboards for relief try these: Vitamins A,C, and E are all antioxidants that keep your cell membranes and tissues healthy and functioning properly so you can hopefully prevent any infection!  The mineral zinc can also help fight infection.  Eating a varied diet of nuts, dairy, fruits and vegetables can provide you with sources of these powerful vitamins and minerals! And if all else fails, try the foolproof chicken noodle soup.  Research suggests that the ingredients in chicken noodle soup may inhibit inflammation. It is also rich in the amino acid cysteine, which is thought to break up mucous. Chicken noodle soup will always be a comforting and low cost way to relieve your symptoms.