EVENTS & CLASSES FOR UCSF STUDENTS
COOKING & NUTRITION CLASSES: AN ONGOING PARTNERSHIP FOR UCSF AND KITCHEN ON FIRE
Healthy Snacks: an important part of your day!
Let us help you make some delicious choices
Healthy Snack Information for UCSF Students on the Go!
SNACK GUIDELINES
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Include protein, fat, and carbs in every snack
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A snack should satiate for 2.5 to 3 hours
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Target ~10 grams of protein for a snack
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Less than 5 grams of added sugar
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No fake sugar or corn syrup
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Real foods, less processed
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Watch the sodium levels
HYDRATION GUIDELINES
When you are dragging in the afternoon, you might be thirsty! Dehydration can make you sluggish and dull.
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Hydrate a minimum of 20 minutes before and after a meal
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Drink a minimum of 64 ounces a day
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Stay clear of additives and colorants
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Eat a piece of fruit, rather than juice, for fiber and a sense of fullness
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Use real sugar or a natural alternative, like stevia, honey or maple syrup
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Consider adding electrolytes
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Caffeine — what time is it?
Snack ideas to pack for school
MORNING SNACKS
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Plain oatmeal with dried fruit and/or nuts and seeds
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Raw or lightly toasted nuts (prep on the weekend)
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Fresh fruit with nut butter or nuts
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Full-fat yogurt with fruit & seeds
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Almond butter with crackers
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Fruit (apples) with cheese slices or stick
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Hard-boiled egg with crackers
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Avocado toast with hemp seeds (lots of protein!)
AFTERNOON SNACKS
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Raw nuts or seeds with dried fruit
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Raw veggies (like celery, carrots, radishes, green beans) with hummus or cream cheese (full fat, organic best)
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Dark chocolate and raw or lightly toasted nuts
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Protein shake with no added sugar
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Dried fruit & grass-fed beef jerky
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Dry soup with protein and low sodium
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Popcorn with nutritional yeast
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Whole grain crackers & nut butter (no added sugar or hydrogenated fat)
Recipes for snacks:
Have a question about healthy snacks or a recipe? email us at nutrition@kitchenonfire.com
Check out our YouTube channel! Cook along with Chef Olive!
VIRTUAL Cooking with Kitchen on Fire! Home Cooked Healthy Meals for Students on the Go!
Recipes from our Fall Virtual Class with Chef Olive and Nutrition Consultant Lisa Miller
Fall Virtual Cooking Classes – Make homemade noodles, and fresh pesto, and add seasonal vegetables and add choice of protein! Voila! Dinner is done and there is extra to save for easy leftovers! The objective is to learn a combination of cutting skills, cooking techniques, nutritional information about food, herbs and spices, and how to make a nutritious and delicious dinner with what you have on hand!
Recipes we made together in our Fall Virtual Class:
Learning Objective:
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Learn an essential life skill from professionals
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Understand the nutritional value of quality ingredients
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Explore new flavors with fresh herbs and spices
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Gain confidence to cook for yourself and others
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Save time and money cooking at home
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Enjoy time in the kitchen with friends!
Additional Resources for continued learning:
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Spice Blends – Add variety and additional nutrients to your meals
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Check out additional cooking classes and nutrition classes on our
ON CAMPUS UCSF COOKING WITH KITCHEN ON FIRE. FOR 2020, WE HAVE SWITCHED THINGS UP TO A VIRTUAL PROGRAM WITH A VARIETY OF MENUS. CHECK OUT OUR ON CAMPUS PROGRAM PICTURES AND ENJOY THE RECIPES FOR INSTAPOT OR STOCKPOT ONE-POT COOKING.
This may have been your first time using fresh herbs, spices and a variety of acids (vinegars and citrus) to fine-tune a recipe and we hope that you enjoyed it! We created this class to inspire you to learn more about healthy eating and nutrition. Check out all the recipes below (both for Instant Pot cooking as well as stove-top cooking using a stock pot) so that you can continue to learn and experiment with ingredients at home.
We also added our special guides to using Cooking Oils and Fats with recommended types by temperature and a Spice Blends Profile Sheet with an assortment of flavor combinations to reference at anytime! See links above under ‘Resources”.
