at the UNL Rec & Wellness Center
demonstration kitchen + hands-on student training + events + rentals + cooking demos + classes + nutrition + eating + recipes + inspiration +
c
p Great cooking is inspired by a spotless, functional kitchen. Everything is within easy reach and the lighting provides a beautiful space to explore and perfect your culinary skills. The Wellness Kitchen has all you need to let your creativity play – whether as a cooking instructor or class participant.
clean
pristine Photo of pots/ pans lined up
features
appliances
State-of-the-Art Kitchen 5-burner gas cooktop
The heart of a kitchen is the stove. This cooktop fills the center of the kitchen with ample counterspace on each side for prep work. Two cameras point directly at the cooktop so attendees get a great view of what’s cooking.
convection ovens (2)
Two large stainless steel ovens allow you to cook several dishes at once for maximum time management.
griddle, toaster, blender, microwave, small appliances + cookware Multiple countertop griddles (perfect for stations!), two double toasters, three Ninja blender, microwave and too many small appliances to list! Ample pots, pans and utensils are available too.
french door refridgerator/freezer
This combo houses your supplies prior to and during your demonstration or class.
three-compartment sink
An industrial-sized three-compartment sink for easy cleaning and disinfecting.
dishwashers (2)
Keep workspaces clean and dirty dishes out-of-the-way.
loads of counterspace
Plenty of area to allow easy cooking by both teachers and hands-on participants.
chairs + tables
The space accommodates 40 for seated cooking demonstrations and 30 for hands-on cooking classes. Tables and chairs can be arranged several ways.
demonstration cameras (2)
Two cameras ensure attendees don’t miss a moment of the action. Views on four screens around the kitchen toggle between the two cameras or computer view.
widescreen displays (4)
Four large displays make sure attendees see step-by-step instructions in real-time. Screens can toggle between computer and camera at the touch of a button.
teaching learning
Student growth + development The Wellness Kitchen teaches graduate assistants, dietetic interns and other students in the field how to use their knowledge about food and nutrition to educate others. The unique, realworld setting helps these students apply their skills outside the classroom. Students work with University and Lincoln community members; answer nutrition questions; and help facilitate positive behavior changes in diet and exercise. They plan, implement and evaluate their own cooking programs and many go on to pursue full-time positions in employee wellness programs or nutrition.
The Wellness Kitchen gave me skills I’ll carry with me to my future career in nutrition. It allowed me to test my ideas and I’ve learned a lot through trials and successes. It’s a great resource – not just for those who attend the events, but also those students who lead them! -Courtney Smith, UNL Wellness Services Graduate Assistant
events rentals
Host your next event at The Kitchen You supply the ingredients, we supply the location. The Wellness Kitchen is the perfect spot to host an office party (build the potluck here!), cultural celebration or your own cooking competition. Guests get to know one another and enjoy a great time learning something new! Reserve the Wellness Kitchen a minimum of two weeks prior to the your event by contacting Amanda at 402-472-0880. Rental includes access to the space and all equipment, as well as a kitchen supervisor. All reservations are first-come, first-served. $14/hour + $50 nonrefundable deposit
classes demos
Cooking Demonstrations These events are great for large groups and feature a cooking instructor front-and-center. With the help of cameras and large screens, instructors lead the group in preparing meals for them to duplicate in their own kitchens. Each guest enjoys a taste. Our Wellness Team hosts a variety of cooking demonstrations each semester. Visit go.unl.edu/kitchen for a current schedule.
Host a cooking demo! Let us customize one just for your group. A member of the Wellness Team will showcase a recipe and everyone enjoys a taste. Contact Amanda at arobine3@unl. edu or 402-472-0880 for details. $10 per person
Hands-on Cooking Classes The Wellness Kitchen is the perfect environment to learn to cook or expand your skills. Classes include a cooking coach that will lead participants through each step of the cooking experience and will conclude with enjoying a delicious meal together. Come hungry! Our team hosts a variety of cooking classes each semester. Visit go.unl.edu/kitchen for the current schedule.
Host a cooking class! Let us customize a class just for your group. Each person will be involved in the cooking process and everyone enjoys a meal at the end of the class. Contact Amanda at arobine3@unl.edu or 402-472-0880 for more information. $25 per person
nutrition eating
Our Wellness Team can help you achieve your nutrition and eating goals in a healthy way. We believe in a balanced diet that allows you to indulge on occassion and encourage small, achieveable goals for long-term success.
Do you: + Eat on the run + survive on "hitor-miss" meals? + Routinely go on and off diets, only to gain back the pounds you lost? + Take supplements, or wonder if you should? + Feel chronically fatigued or routinely lack energy to train at your best? + Constantly cope with a stressful lifestyle? + Want to find a smarter way to shop + cook healthy meals on a budget? + Desire tips for sports nutrition + meals/snacks for pre-/postworkouts?
Contact Us
Personalized Nutrition Consultation
To sign up for Nutrition Services, purchase a package from our Member Services desk at either campus. For questions regarding the sign-up process, please contact:
• Dietary Recall Evaluation • Computerized Diet Analysis • Nutrition Assessment • Individualized Nutrition Goals + Plans $15 student/member $25 general public
Personal Trainer Starter Package Sports Nutrition Consultation • Sport-specific Nutrition Assessment • Sport-specific Computerized Diet Analysis • Individualized Nutrition Goals + Plans • Increase Performance Through Food • Meal ideas for pre-/post-workouts
• 1-hour personal training session • Personalized Nutrition Consultation • Fitness Assessment including: • Body composition • Cardiovascular endurance • Muscular strength & endurance • Flexibility assessment $50 student/member $85 general public
$15 student/member $25 general public
Medical Nutrition Therapy • For those whose diet is affected by specific medical needs • Specialized nutrition for disease management; diabetes; high blood pressure; heart disease; food allergies or sensitivities; disordered eating/eating disorder $25 student/member $40 general public
Well on Your Weigh • 3-Step weight management program to start/maintain your weight loss efforts. • Complete program includes personal nutrition consultations, group nutrition + personal health coaching and group exercise programming. Visit go.unl.edu/weigh for more information.
Amanda Robine, MS
Registered Dietitian (RD) LMNT Wellness Services & Nutrition Education Coordinator arobine3@unl.edu 402-472-0880
More offerings: go.unl.edu/wellness
Nutrition for Weight Management • 12-week series to support your deaily choice for weight loss through weekly guidance by a registered dietitian. Participants will have weekly check-ins and may participate in weekly group support sessions. Visit go.unl.edu/weigh for more information.
southwest chicken skillet Ingredients: • 1 lb boneless, skinless chicken breasts (or tenders) cut into small 1 inch pieces • salt, pepper, Montreal chicken seasoning, red pepper flakes (and whatever you like to season your chicken) • 1 tbsp olive oil • 1 cup uncooked rice • 10 oz can RoTel diced tomatoes and green chilies • 8 oz can tomato sauce • 1 cup water • handful of shredded mexican cheese blend • sour cream for topping
Yield: 6 servings Each Serving Provides: • • • • • • • •
Calories: 229 Total Fat: 22g Saturated Fat: 2g Cholesterol: 55mg Sodium: 582mg Total Fiber: 2g Protein: 22g Carbohydrates: 20g
Directions: 1. Season chicken pieces with salt, pepper and red pepper flakes and seasonings. 2. Heat a large skillet over medium high heat and coat with a turn of the pan of olive oil. Once hot, add in the seasoned chicken and cook until meat is not longer pink. 3. Stir in the uncooked rice, Rotel, tomato sauce and water. Bring to a boil, then cover. Reduce heat to low and let cook for about 20 minutes or until rice is tender. 4. Once rice is done, stir the mixture and top with a handful of shredded cheese. Turn off heat and cover for about 5 minutes or until cheese has melted. Top with a dollop of sour cream and serve.
recipes
inspiration
buffalo chicken bites Ingredients: • 1 cup chicken, cooked + shredded • 1/4 cup hot sauce • 1/2 cup mozzarella cheese, grated • 4 oz fat free cream cheese microwaved 30 sec to soften • 1/2 tsp garlic powder • 1/4 tsp onion powder • 24 wonton wrappers • Optional: extra mozzarella cheese for topping
Yield: 6 servings Serving Size: 4 bites Each Serving Provides: • • • • • • • •
Calories: 110 Total Fat: 2g Saturated Fat: 1g Cholesterol: 24mg Sodium: 428mg Total Fiber: 1g Protein: 14g Carbohydrates: 7g
Directions: 1. Preheat oven to 425 degrees. Line a baking sheet with foil or parchment paper and spray with cooking spray. 2. In a small bowl, mix together the cream cheese, hot sauce, mozzarella cheese and seasoning. 3. Add the shredded chicken and stir until well combined
pb/yogurt dip with an apple Ingredients: • 1/4 cup fat free plain Greek yogurt • 2 tbsp natural peanut butter • 1/2 large fuji apple Directions: Mix the yogurt and the peanut butter. Slice the apple into wedges. Serve the apples with the PB/Yogurt Dip.
Yield: 1 serving Each Serving Provides: • • • • • • • •
Calories: 290 Total Fat: 17g Saturated Fat: 4g Cholesterol: 0.003mg Sodium: 0.17mg Total Fiber: 8g Protein: 13g Carbohydrates: 23g
4. Begin filling the wonton wrappers by placing about a tablespoon of filling in the center of each wrapper. Be sure not to overfill them or the filling will ooze out the sides when you are baking them. To seal shut, place your finger in water, then trace two corners with the water. 5. Fold the wrapper in half to meet the two dry corners with the two wet corners. Press to seal the two sides together. (Note: the water acts like glue to seal the corners shut.) 6. Continue filling until all of the wonton wrappers are filled. Then, give them a light spray with non-stick cooking spray and sprinkle with mozzarella cheese over the top of each one (optional). 7. Lay buffalo chicken bites on prepared baking sheet. Bake in preheated oven for 10-15 minutes, or until the tops are lightly golden brown. Enjoy with hot sauce or light greek yogurt mixed with dry ranch seasoning!
location parking Inside the Rec & Wellness Center 1717 North 35th Street The Wellness Kitchen is located just inside the Recreation & Wellness Center on UNL’s East Campus (near 33rd & Holdrege streets). Visit go.unl.edu/unlkitchen for a map and directions.
Public Parking You can find metered parking nearby at the Nebraska East Union. Meters are enforced 7 a.m. to 7:30 p.m. Monday through Friday and 7 a.m. to noon Saturday when UNL is open for business. Follow the dashed line on the map for a short walk to the Wellness Kitchen. Photos courtesy of Christopher Dulak
RENT THE KITCHEN
FOR A PRIVATE
PARTY EVENT OR
• • • • •
office potluck parties community gatherings date nights for couples family reunions cultural celebrations
• • • • •
youth cooking workshops RSO cooking competitions family fun nights greek + residence hall socials friendsgiving
Rental Fee: $14/hour + $50 non-refundable deposit Rental includes access to the space, all equipment and an on-site kitchen supervisor, but does not include food. Large kitchen and seating area can accommodate up to 40 people. All reservations are first-come, first-served. Please contact Amanda at 402-472-0880 a minimum of two weeks prior to your event.
CAMPUS RECREATION 1717 North 35th Street P.O. Box 880232 Lincoln, NE 68588–0232
crec.unl.edu | 402-472-2479 | 35th & Center Streets A service of the Division of Student Affairs UNL Campus Recreation welcomes persons with all abilities. Please inquire about the availability of accommodations for special needs. UNL does not discriminate based on any protected status. Please see go.unl.edu/nondiscrimination.