Gold Apron

Learn more about each recipe below!

• Dragon Fruit Italian Ice
  1. 1 pouch dragon fruit
  2. 1 cup strawberries (fresh or frozen)
  3. 1 cup raspberries (fresh or frozen)
  4. 1 cup water
  5. 1 cup ice (only add this if you are using FRESH fruit)

  Place liquid in blender. Slowly add fruit and blend (add more liquid as needed-consistency should be thick). If using fresh fruit add ice now. Once blended place mixture into freezer safe dish with lid and freeze for 30 minutes. Remove mixture and scrape with fork. Place mixture back in freezer until time to serve.

  

• Pineapple Mango with Protein Powder

  Pineapple Mango with Protein Powder

  1. 1 cup pineapple (frozen or fresh)
  2. 1 cup mango (frozen or fresh)
  3. 1 cup juice or water
  4. **Optional protein powder (I used pea protein and I do not recommend)**
  5. 1 cup of ice (only add this if you are using FRESH fruit)

  Place liquid in blender. Slowly add fruit and blend (add more liquid as needed-consistency should be thick). If using fresh fruit add ice now. If using protein powder add now and blend well. Once blended place mixture into freezer safe dish with lid and freeze for 30 minutes. Remove mixture and scrape with fork. Place mixture back in freezer until time to serve.

• Eat With Purpose (Immune Support)

  Chilli

  1 Can Black Beans

  1 Can Kidney Beans

  1 Can Pinto Beans

  1 Can Corn

  2 Cans dived tomatoes with chilis

  2 Diced Field Roast Chorizo (optional)

  Add all together and cook in crock pot OR cook on stove until heated throughout.

  Naked Burrito

  Cook any rice you have according to its’ instructions.  When there is 5 minutes left in cooking process add Tbsp Dried Cilantro (or ¼ cup fresh chopped), ¼ cup lime juice, 1 tsp salt, 1 ½ dried garlic

  Drain Juice from 1 cup of chili and serve on top of the cilantro lime rice.  Add avocado if desired!

  Huevos Rancheros

  1. Heat 1 cup of chili
  2. Warm 1 tortilla in oven on 300 until warm and slightly toasted (around 5 minutes)
  3. Cook 1-2 eggs over medium (or your preference)
  4. Put tortilla on plate, place chili on top of tortilla and top with eggs
  5. Additional Toppings if Desired: cilantro, avocado, sliced jalapeno or sour cream/plain Greek yogurt

  Personal Pan Breakfast Pizza

  1. Start with Naan or Pita Bread
  2. Spread a thin coat of cream cheese
  3. Next add Scrambled Eggs (Add some veggies in for an extra dose of nutrition)
  4. Finally top with shredded cheese and toast until warmed

  Peanut Butter Banana Sushi

  1. Take 1 tortilla
  2. Spread Peanut Butter
  3. Add sliced bananas
  4. Drizzle with honey
  5. Roll tightly
  6. Cut into slices and serve

  Frozen Yogurt and Berry Bark

  1. Line a baking sheet with wax paper or tin foil and cover with vanilla Greek yogurt and spread it around to an even thickness.
  2. Top with berries. And add nuts seeds to taste (optional)
  3. Freeze for 2 to 3 hours, or until firm.
  4. Cut into pieces and serve.
  5. Keep in the freezer.

  

  

  Eat with Purpose & Immune Support Tips Handout

• Apple Pie Overnight Oats

  2 apples, grated
  2 cups old-fashioned rolled oats
  1 3/4 cups unsweetened almond milk
  1 3/4 cups full-fat plain kefir or yogurt
  1/2 cup unsweetened raisins
  1/2 cup unsweetened apple juice
  1/2 cup chopped raw walnuts
  4 tsp fresh lemon juice
  1 tsp ground cinnamon
  1/8 tsp ground nutmeg
  raw honey or stevia, to taste (optional)
  Optional toppings: additional walnuts, chopped apples, bee pollen
  Directions: Prepare oats the night before: In a large bowl, mix all ingredients
  except honey and optional toppings. Cover, refrigerate overnight.  (serves 6)

  Watch the video to learn how to make this at home!

  

• Sweet Potato Pie Parfait

  4 small baked sweet potatoes
  2-3 tbsp pure maple syrup
  1 tsp ground cinnamon
  1 tsp pure vanilla extract
  1/4 tsp ground allspice & nutmeg
  1/8 tsp ground cardamom
  13.5 oz full-fat coconut milk
  1 1/2 cups yogurt of your choice

  Topping:
  2 cups rolled oats
  3/4 cup raw unsalted pecans
  1/4 cup raw unsalted pumpkin seeds
  1/4 cup hemp hearts
  2 tbsp pure maple syrup
  1 tsp ground cinnamon
  1/2 cup chopped pitted Medjool dates

  Directions:
  1. Preheat oven to 375°F and line a medium or large baking sheet with
  parchment paper.

  2. Prepare topping: In a large bowl, add all topping ingredients except
  dates and combine until oats and seeds are completely coated in syrup.
  Spread on baking sheet and bake for 10 to 12 minutes, or until mixture
  is toasted and slightly brown. Set aside to cool on baking sheet and then
  place in an airtight container.

  3. Meanwhile, prepare puree.  To a food processor, add potatoes (including
  skin), 2 to 3 tbsp maple syrup, 1 tsp cinnamon, vanilla, allspice, nutmeg
  and cardamom. Puree until completely smooth.

  4. Remove half of puree and set aside. To food processor, add coconut milk
  and process until completely mixed. Remove from processor and set aside.

  5. In 6 12-oz Mason jars, layer parfaits in the following order:
  ¼ cup sweet potato puree, ½ cup coconut-potato mixture and ¼ cup yogurt.
  Seal and refrigerate until ready to eat. Top with ½ cup of topping before serving.
  Drizzle with additional maple syrup (if using).

  

• Date & Apricot Energy Bites

  1/3 cup dried unsweetened apricots
  2 cups pitted dates
  1 cup old-fashioned rolled oats
  3 tbsp natural almond butter
  1/4 cup unsweetened shredded coconut

  Directions

  1. Place apricots in a heat-proof bowl and cover with boiling water.
  Let stand 5 minutes. Drain and finely chop.

  2. In a food processor, process dates and apricots for 2 to 3 minutes,
  stopping to scrape down sides of bowl as necessary. Add oats and almond
  butter and pulse 4 to 5 times to combine. Form into 1inch balls (about
  1½ tsp mixture per ball). Place coconut in a small plate.  Roll each
  ball in coconut. Store in an airtight container at room temperature for
  3 days; refrigerate or freeze for longer-term storage.

  

• Wild Blueberry Banana Smoothie

  1/2 cup baby spinach
  1/2 banana, frozen
  1/2 cup blueberries, frozen
  1/2 cup strawberries, frozen
  1/2 cup vanilla soy milk
  1 tsp chia seeds

  Put all ingredients in a blender and process until smooth.
  Pour into glasses and serve.

  

• Harvest Squash & Quinoa Salad

  

  1 small butternut squash (peeled, & cut into cubes)
  1/4 cup each sea salt, black pepper, ground cinnamon
  1 beet, peeled & shredded
  1/2 cup quinoa, rinsed
  6 tbsp balsamic vinegar
  1/4 cup whole-grain mustard
  2 tbsp pure maple syrup
  1/4 cups chopped unsalted walnuts
  1 1/2 cups pomegranate arils
  2 oz crumbled goat cheese
  6 cups packed chopped kale

  Directions (makes 4 servings)

  1. Preheat oven to 400ºF. Arrange squash on a large rimmed
  baking sheet. Mist with cooking spray, sprinkle with salt, pepper
  and cinnamon; toss to coat. Roast for 40 to 45 minutes, turning
  halfway, until tender. Cool to room temperature.

  2. Meanwhile, in a small saucepan, bring 1 cup water to a boil.
  Add beet and quinoa. Cover, reduce heat to a simmer and cook
  for 15 minutes, until liquid is absorbed. Remove from heat and
  let stand, covered, for 5 minutes, before fluffing with a fork.
  Cool to room temperature.

  3. Prepare dressing: In a small bowl, whisk together vinegar,
  mustard and maple syrup. Divide evenly among jars, about 3 tbsp
  per jar. Divide squash, quinoa mixture, walnuts, pomegranate arils,
  cheese and kale among jars. Cover jars and refrigerate until ready
  to serve, up to 5 days. When ready to serve, shake in jar to distribute
  dressing or transfer to a bowl and toss.

  

• Kombucha Float Recipe

  Ingredients

  Sorbet (we used peach)

  Kombucha (we used berry flavored)

  Greek yogurt whipped topping

  Instructions

  1. Scoop sorbet into glasses
  2. Pour kombucha on top
  3. Top with greek yogurt whipped topping

  Greek Yogurt Whipped Topping

  Ingredients

  1 cup whole fat or 2% plain greek yogurt

  1/4 cup whipping cream (or coconut cream)

  2 tbsp. maple syrup

  1/2 tsp vanilla extract

  Pinch of salt *optional

  Instructions

  1. Mix all ingredients in a stand mixer or in a bowl using a hand mixer
  2. Mix on low for about 20 seconds, until the liquid cream begins to mix into the yogurt
  3. Slowly increase power to high on mixer
  4. After about 2 minutes of mixing, reduce speed and shut off mixer
  5. Use a spatula to give the yogurt a quick mix
  6. Continue mixing for another 2-3 minutes or until peaks form (peaks will not be super stiff, but will stand up)

  Learn about pre & probiotics

Meet our host

MADISON FISHLER, MPH, RD, LDN

Harvest Table Culinary Group &
Deacon Dining Health and Wellness Manager

• Meet Madison

  Madison is a North Carolina native who is originally from Chapel Hill. She attended California Polytechnic State University in San Luis Obispo where she obtained her Bachelor’s Degree in Nutrition. From California, she moved to Ann Arbor, Michigan to obtain her Master’s in Public Health in Nutritional Sciences from the University of Michigan. 

  Madison believes that balanced choices should be easy and that nourishment is fundamental. She loves working with Deacon Dining and Harvest Table Culinary Group because she can collaborate with her team to provide our students with nourishing and culinary driven experiences. She embraces and promotes a multi-faceted approach to living a healthy lifestyle. 

  All throughout the year, you will see Madison engaging students by providing tabling events including Gold Apron across Wake Forest’s campus. If you see her in the dining hall, feel free to say hello and introduce yourself!

• Madison’s Services
  • Dining venue tours to familiarize individuals or groups with the various dining opportunities.
  • Guidance navigating dining hall menu options for any students particularly those with dietary allergies or preferences.
  • Student engagement through various on-campus events including Gold Apron. Currently, due to COVID-19, there will be minimal in-person events with most of the engagement occurring on Instagram.
  • On-campus partnerships for health and wellness events – please contact if interested.
  • Subscribe to Madison’s newsletter, The Deacon Dish