Map Out Your Meal Personalize your meals and make eating in the DC a different (and healthy!) experience each time you visit!
Know Where to Go Use this handy station guide to find the ingredients you need to make the recipes in this book. We hope this inspires you to make your own healthy meal—get creative!
Plain or Greek yogurt Fruit Granola Dried Cranberries Vegetables Olive Oil Bagel, bread, English muffin (try a whole grain option) Cereal Milk Breads and wraps (try whole grain varieties) Sliced cheese Chicken strips Egg, tuna, chicken salad Leaf lettuce Sliced onion, tomato, cucumber and other veggies
Fruit Nuts Dried Cranberries Coconut Honey (also at coffee station) Cinnamon Eggs to Order
Omelet mix-ins—veggies, cheese Stir-fry mix-ins—veggies
Oatmeal Steamed and sautéed veggies
Veggies
Gluten free breads and wraps Gluten free granola Gluten free oatmeal Gluten free crackers
If you don’t see an ingredient you need… Our staff will be glad to help you!
Boost Your Yogurt or Oatmeal You’ll need: Plain yogurt or oatmeal
Honey
Your choice of fruit
Granola, nuts, coconut or dried cranberries
Cinnamon
Mix all these ingredients to make plain yogurt or oatmeal come alive with natural sweetness, satisfying crunch & nutritional power!
It’s easy to make a gluten free breakfast with these options—gluten free oatmeal and granola are available at Gluten Freedom.
You can also make it vegan. Vegan yogurt is available—just ask!
Spice Up Your Cereal You’ll need: Life Cereal (or other low sugar cereal) Cinnamon Banana or apple slices Milk
Add a dash of cinnamon to your cereal. Slice a banana or apple to make your spicy breakfast bowl a bit more balanced. Add your choice of milk and enjoy!
Quick Tips:
The Zorn Dining Commons has Lactaid, rice milk, almond milk and soy milk.
Remember to include at least 3 food groups in each of your meals for optimum nutritional balance.
Personalize Your Breakfast Sandwich You’ll need: 1 whole wheat English muffin Fried egg A dash of olive oil 1 slice cheddar, Swiss, or provolone cheese Sautéed spinach and tomato
Toast your English muffin. If you like butter on it, try olive oil instead, available at the Granite State Salad Co., to incorporate healthier fats.
Add your egg to the muffin and top with sautéed vegetables and a slice of cheese (ask for your favorite at the Madison Street Deli).
Chicken Broccoli Quesadilla You’ll need: 1 whole wheat tortilla Chicken strips 1 slice of provolone or Swiss cheese Broccoli or other vegetable
Get your tortilla, chicken and cheese at the Madison Street Deli.
Ask the server to leave the wrap open.
Add broccoli or other veggies found at other stations.
Fold wrap in half and place on the Panini griddle at the deli.
Grill until golden brown. Enjoy with salsa and sour cream. Ask for these toppings if you don’t see them available.
Quick tip: Don’t be afraid of substituting plain Greek yogurt for sour cream. It adds the same creaminess and similar taste, but with less fat, extra protein and probiotics.
Egg Salad with a Twist (or Chicken or Tuna) You’ll need: Whole wheat bread, wrap or cucumber slices Scoop of egg, chicken or tuna salad
Red onion Dried cranberries Walnuts Lettuce
Ask for a scoop of egg, chicken or tuna salad at the deli along with some lettuce and red onion.
Add dried cranberries and nuts to the salad.
Serve on whole grain bread or a whole grain tortilla with lettuce. Or top gluten free crackers, bread or cucumber slices.
If you don’t see an ingredient you need…
www.keenestatedining.SodexoMyWay.com Keene State Dining @KSCdining #KSCdining This booklet was created with assistance from the Student Dietetic Association. Rebecca Hunt Registered Dietitian rhunt@keene.edu 603.358.2653