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Bon Appétit at CWRU, 11473 Euclid Avenue, Cleveland, OH (2026)

01/12/2026

These are the winter food trends you won't want to miss! ❄️

From your FYP to your fork, these trendy dishes are delicious (and easy to make)! ⬇️

1️⃣ Leftover pizza sandwich. 🍕 Take your leftover slices and fill them with your favorite sandwich fillings. We recommend a bunch of roasted vegetables!
2️⃣ Trash can cookies. 🍪 Add a blend of sweet and salty items from your pantry to a generic cookie dough recipe. Common mix-ins are nuts, dried fruits, potato chips, pretzels, chocolate chips, or leftover Halloween candy!
3️⃣ Loaded cereal. 🍓 Take your morning meal
(or snack) to the next level by adding fruits, nut butters, and a sweet treat to your favorite cereal. A popular combination is strawberries, bananas, peanut butter, and some brownie pieces.

4️⃣ Sleepy mocktails. 🍒 Stay hydrated while improving your sleep! The latest mocktail trend has folks combining tart cherry juice and magnesium powder with various teas, fruit juices, and probiotic sodas.
5️⃣ Flexitarianism. 🫘 Cutting meat out of diets entirely (as with vegans and vegetarians) is often difficult, even with many restaurants taking on the mantle of food inclusivity. To that end, many are opting to just reduce their intake of animal-based proteins!

01/09/2026

Approach eating with mindfulness by learning to eat with your senses! 👀

Mindful eating, based on the Buddhist concept of mindfulness, is the principle of being fully present in the moment and using all of your senses while you eat.

Note: this does not dictate what you should eat. You're encouraged to include foods you enjoy (sans any judgment) and, more importantly, pay more attention to how food makes you feel.

👀 Really see your food. Marvel at the various colors and consider how colors have changed
during the cooking process.

👂 Just listen. When cooking, pay attention to the tap of your knife chopping or the sizzle of food in a hot pan. Reflect on the sounds of something crispy or the slurp of a soup.
🤚 Let your fingers get involved. Whether using hands or a fork, focus on how your sense of touch plays into eating. Consider the mouthfeel (texture) of the food you are eating.
👃 Notice what's in the air. Food is s highly scent-based experience, from coffee brewing to sautéing onions.
😋 Now it's time to taste. Consider the five basic tastes with each bite you take!

Not sure what the five basic tastes are? We've got you!
1️⃣ Sweetness: Pleasurable and sugary
2️⃣ Sourness: Tangy
3️⃣ Bitterness: The bite in things like coffee and dark chocolate
4️⃣ Saltiness: Satisfying and savory
5️⃣ Umami: Meaty and rich

Enjoy the 'scent'-sation. Elevate your relationship with food by fostering a deeper awareness of how it impacts not only our bodies but also our emotions and mindset.

01/07/2026

This isn't just any grain bowl. Each element has a distinct flavor and texture to create a grounding, sensory-rich eating experience. Get our latest recipe for a Warm Power Bowl with Miso-Sesame Tahini Dressing 👇

Makes 2 servings

INGREDIENTS
1 cup cooked quinoa or brown rice
1 cup sweet potatoes, diced in 1-inch cubes
1 cup broccolini
1/2 cup firm tofu, drained, pressed, and cut into 1-inch cubes
1-1/2 tablespoons oil
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
Salt and pepper, to taste
2 tablespoons sesame tahini
1 tablespoon white miso paste
1 tablespoon rice vinegar
1 teaspoon maple syrup or honey
1 teaspoon grated ginger
2–3 tablespoons warm water to thin
1/2 cup red cabbage, shredded
1/2 avocado, sliced
1 small carrot, julienned
Optional: a sprinkle of sesame seeds or pumpkin seeds

DIRECTIONS
Preheat oven to 400 degrees F. Cook grains following the package instructions. Toss sweet potatoes, broccolini, and tofu with oil, smoked paprika, garlic powder, salt, and pepper. Roast for 25-30 minutes until vegetables are tender and tofu is golden brown.

Whisk together sesame tahini, miso paste, rice vinegar, maple syrup or honey, ginger, and warm water for the dressing until smooth and creamy. Season with salt and pepper to taste.

Assemble the bowl by starting with the grains, layer vegetables and tofu, drizzle with dressing, and top with seeds (optional).

Mindful eating moment: Before diving in, pause and take a breath. Notice the colors and aromas. Chew each bite slowly and appreciate the flavors and textures.

01/05/2026

Wellness isn't all kale, yoga, and meal prepping. Rather, it should be about flexibility. In a world where rigidity around eating, we want to showcase the power of mental agility around food to strengthen your health and happiness! 🧠

Mental flexibility is your brain’s ability to adapt to changing environments, shift perspectives, and roll with the unexpected. It helps us tune into what our bodies actually need!

What does flexible eating look like? Approach your food with curiosity, kindness, and adaptability. Here are some examples:
➡️ You forget your lunch. Instead of panicking, you grab foods from the café that fill your cup.

➡️ You're stressed. You respond with intention by noticing your cravings and determining your needs.

Why does this matter? Flexibility around your food enhances your physical health. Leaving space for pleasure and spontaneity allows us to sustain healthier habits over time. In contrast, those following strict diets often experience more guilt and lower self-compassion.

Strategies to build your food flexibility:
1️⃣ Practice the pause. Take a moment to check-in before eating to encourage mindful eating.
2️⃣ Let go of food rules. Food isn't good or bad. Reframe your language and think of food as nourishing for your body and soul.
3️⃣ Zoom out. A single meal will never define your health. Your wellness journey is a big picture, not a single snapshot.
4️⃣ Allow for joy. Eating nutrient-rich food is important, but so is eating for pleasure. Sharing a treat with a friend has just as many benefits as hitting your fiber intake goals.

Remember: Wellness is a spectrum, not a scorecard. Don't give up on eating vegetables or plant-based proteins, but don't punish yourself for missing a workout or eating a sweet treat.

12/19/2025

Wake up, gut-friendly bugs and byproducts might have a bigger effect on mood than we thought! Are psychobiotics the next big thing in mental health?

What are psychobiotics?
The term psychobiotics was first used in 2013 by Dr. Ted Dinan and Dr. John Cryan. It describes live bacteria that, when eaten, can support brain health and mood in people with certain mental health concerns.

What does the science say?
To be a psychobiotic, a microorganism needs to have measurable effects on mental well-being, which it does by changing brain chemicals, reducing inflammation, or making "feel-good"
messengers like GABA and serotonin. (Did you know over 90% of serotonin is made in your gut!?)

These are the most researched strains:
1️⃣ Lactobacillus rhamnosus (JB-1) is shown to reduce corticosterone levels in addition to its anti-anxiety and depressive behaviors.
2️⃣ Bifidobacterium longum 1714 may reduce anxiety levels and antidepressant-like behavior.
3️⃣ Lactobacillus helveticus and Bifidobacterium longum (combined): a probiotic power couple that has demonstrated promising effects in lowering depression and anxiety.

Psychobiotics aren't going to be a one-size-fits-all solution, and more studies are needed to determine the strains, dosage, duration of treatment, and effects on unique gut microbiomes.

What's the takeaway?
➡️ Psychobiotics show promise, but they should only be viewed as a complement, not a substitute, for other forms of mental health support.
➡️ Have a real impact on your gut health (and mood!): Eat a variety of colorful, whole plant-based foods rich in fiber, polyphenols, and prebiotics.
➡️ Always seek the advice of your healthcare provider regarding any questions or concerns about your health.

12/17/2025

Improve your mood with brain-boosting foods featured in this recipe for a Power Wrap with Sesame-Ginger Dressing. 🧠

Makes 8-12 wraps for 4-6 portions

INGREDIENTS
8-12 medium to large rainbow chard leaves, stems trimmed*
1-1/2 cups cooked whole grain (brown rice, quinoa, bulgur, farro, whole grain couscous or a combination of grains)
1 carrot, grated
2-3 tablespoons red onion, finely diced
1 tablespoon toasted sesame seeds
2-inch piece fresh ginger, peeled and minced
2 tablespoons rice wine vinegar
2 tablespoons oil
1/8 teaspoon salt
1/4 bunch cilantro, separated into small sprigs
1 medium cucumber, sliced into thin strips
1 medium avocado, sliced
Optional: chili sauce

*You can also use kale or mustard greens.

DIRECTIONS
Bring a large pan of water to a boil then reduce to a simmer. Submerge each chard leaf in simmering water for 15-20 seconds, rinse with cold water (or use an ice water bath), drain, and dry on paper towels. Set aside.**

Combine whole grains with carrot, onion, sesame seeds, and ginger then mix in vinegar, oil, and salt.

To fill the leaves, place one leaf vein side up with the stem end facing you. Place 2-3 tablespoons of the filling on the bottom center of the leaf, followed by several sprigs of cilantro and a few slices of cucumber and avocado. Fold the bottom over and roll up tightly, tucking in the sides as you go.

Repeat with remaining leaves. Serve at room temperature with chili sauce (optional).
**Recipe can be made using raw leaves for a crunchier texture.

12/16/2025

Between the short days and the packed to-do lists of December, keeping our mood steady can be a challenge. While many lifestyle behaviors play a role in determining your mood, one of the most important factors is how – and what – you eat.

Here are seven research-backed eating habits to improve your mood with food:

1️⃣ Eat regularly. Consuming balanced meals and snacks frequently helps to stabilize your blood sugar.
2️⃣ Stay hydrated. Drinking plenty of water – and avoiding dehydrating high salt and sugar foods and drinks and excessive caffeine – is key to keeping your mind sharp and body energized.

3️⃣ Sharing is caring. Boost brain function and improve your mood by connecting with others over a meal.

4️⃣ Power up with protein. Eating a little protein with meals and snacks can help you feel fuller for longer and keep your energy levels up.

5️⃣ Eat a variety of fruits and vegetables to get needed vitamins, minerals, fiber to improve digestion, and antioxidants.

6️⃣ Balance the right fats. Focus on eating oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), and avocados.

7️⃣ Limit caffeine intake. Food and drinks containing caffeine are known to disturb sleep and sometimes exacerbate feelings of anxiety and depression.

Get tips, recipes, and more to help you improve your mood with food at the link in our bio.

12/12/2025

Winter is here, and our chefs are excited for the unique produce typical to the season! ❄️

What's in season?
1️⃣ Sweet potatoes | Whether roasting as a side or transforming them into pillowy gnocchi, sweet potatoes are a go to versatile winter root vegetable.
2️⃣ Citrus | Brighten up breakfast or add to a citrus salad or dressing. You cannot go wrong with these seasonal faves, whether used to accent recipes or starring in their own way! 🤩
3️⃣ Turnips | Roast this underutilized winter root vegetable alongside carrots and potatoes for a hearty side.
4️⃣ Pomegranate | Fresh pomegranate is a perfect pop of flavor on salads, desserts, and charcuterie boards, and pomegranate juice makes fun holiday mocktails!

5️⃣ Onion | Raw, sautéed, caramelized, roasted, oh my! Allium up with onions this winter in your pasta dishes, grain bowls, and atop salads.
6️⃣ Beets | Golden or red, roast them up and add them to everything from salads to breakfast hashes.

12/12/2025

Happy late night breakfast Spartans!!! 🎉🍳🥞🍓🍭

Thank you to all the faculty and staff that helped serve breakfast tonight and to all the students that stopped by to take a break from finals and studying! Good luck on your finals, you got this 🎉🎉 Enjoy your winter break and we’ll see you next semester!!

12/10/2025

Wave goodbye to food waste this holiday season! 👋

Regardless of how you celebrate, one thing always connects us: food. Here are 5 tips to reduce food waste during the holidays:

1️⃣ Try to prepare “just enough” food. Use the guest-imator to calculate how much to prepare. (savethefood.com/guestimator)

2️⃣ Adjust your serving sizes to reduce plate waste. If you're hosting a buffet or family-style meal, use smaller dishes and encourage folks to return for seconds.

3️⃣ Anticipate leftovers and make a plan in advance. Provide reusable containers for guests, freeze them for a later date, or use them in creative ways – search "holiday leftover recipes" online!

4️⃣ Research how to donate unused items locally. (Even used cooking oil!)

5️⃣ When in doubt, compost it! Compost scraps from cooking and any leftovers that might otherwise go to waste.

12/08/2025

Happy Finals Week Spartans!!!

We’re here at KSL for our semi-annual build-your-own tea table, helping you unwind and destress as you study for finals! Stop by now through 2pm to try one of our suggested blends with or choose your own infusers to enhance your experience.

12/08/2025

Enjoy these vintage mocktails at your next holiday celebration (and beyond)! 🥂

1️⃣ Mint NA-lep | Inspired by a mint julep, fill a highball glass with a lot of ice and then add 3 parts ginger ale and 1 part mint simple syrup. Garnish with fresh mint!

2️⃣ No Tai | This mai tai inspired mocktail is 2 parts pineapple juice, 2 parts orange juice, and 1/2 part each grenadine and orgeat syrup. Mix this in a cocktail shaker with ice, then
pour it into a glass with a lot of crushed ice. Garnish with a maraschino cherry and pineapple.

3️⃣ Not-So-Whiskey Sour | Steep assam tea and let it cool. Then, add 2 parts tea to 1 part lemon and 1 part simple syrup into a cocktail shaker. Add a dash of vanilla and an egg white and shake vigorously. Pour into a glass and garnish with a maraschino cherry and orange slice.

4️⃣ Apple Cidecar | Rim your glass with cinnamon sugar and set aside. Stir together 2 parts unfiltered apple juice, 1 part orange simple syrup, 1 part lemon juice, and 1/2 parts apple cider vinegar and orange bitters with ice until chilled. Then strain into your glass to remove any ice.

Bon Appétit at CWRU

01/12/2026

01/09/2026

01/07/2026

01/05/2026

12/19/2025

12/17/2025

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