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Welcome to the Live Well Furman blog!  This blog is designed to help support healthy behaviors in the Furman community and beyond.  Be sure to sign up for our email subscription to have the latest campus wellness offerings, wellness news briefs, healthy meal ideas, and exercise tips delivered straight to your inbox each week!

FUEL Cooking Workshop Recipes 3/17: Superfast Vegetables and Fruits

No time or energy to cook a healthy meal?

Apparently, you aren’t alone.

We had a great turn out for our first spring FUEL cooking workshop featuring “Superfast Vegetables and Fruits.” We prepared 10 delicious and simple vegetable dishes in one hour. Everything came from our local Publix.


1) Fresh Vegetable Platter. First up, an easy fresh vegetable platter with two Greek yogurt based dips. We featured sugar snap peas, rainbow carrots, sweet peppers, and mini cucumbers cut into sticks. Keep these easy snacks in the fridge or prepackage them in reusable containers for the go.

2) Next we fixed an easy Tex-Mex Kale Salad. Start with a bag of prewashed and cut kale. Toss it in a large bowl with fresh lemon juice and olive oil.  Massage it in well to fully coat the leaves. At this point, you can eat it immediately or store it in the fridge for a few days. It will marinate and become more tender.

When you are ready to eat, sprinkle over black beans, diced avocado, diced red bell pepper, corn, and shredded cheddar.

3) Our last cold dish was an easy Zucchini Ribbon Salad with lemon, olive oil, and a pinch of salt. Simply use a vegetable peeler to slice the raw zucchini into thin strips. Then toss with dressing and serve cold.

4) Next we moved to the oven and tried a few variations of roasted vegetables. Roasting involves high dry heat in the oven (above 400 degrees F). When vegetables are roasted in a single layer on a baking sheet, their natural sugars caramelize and they become incredibly delicious.

First up was Asian Broccoli and Mushrooms with Sesame. Simply toss broccoli and mushrooms with a little minced garlic, oil, and salt. Roast at 425 degrees F for about 20 minutes or until lightly golden, stirring halfway.  Drizzle in a little reduced sodium soy sauce,  sesame oil, rice vinegar, and sesame seeds.

5) Roasted Green Beans and Tomatoes with Pesto.  Our next roasted vegetable was green beans and grape tomatoes. Toss with a little oil and salt and spread over a baking sheet. Roast about 15 minutes or until lightly golden at 425 degrees, stirring halfway.  Stir in a little bit of jarred pesto.

6) Another delicious roasted vegetable medley is Roasted Squash and Zucchini with Smoked Sun-dried Tomatoes. Toss sliced squash with oil and salt and spread over a baking sheet. Add sliced lemons, if desired.  They release their juices in the oven. Roast for 20 minutes or until lightly golden at 425 degrees, stirring halfway.  Sprinkle over sun-dried tomatoes and serve.

7) Our final roasted dish was Buffalo Cauliflower— one of my favorites, I could probably eat the whole batch.  Toss cauliflower florets with oil and salt and spread over a baking sheet. Roast about 20 minutes or until lightly golden at 425 degrees, stirring halfway. Drizzle with a little bit of hot sauce. Hot sauce is very flavorful but high in sodium so try to use it sparingly. Even our participants who didn’t like spicy food enjoyed this dish.

8) Next we moved to the stovetop for two easy sauteed vegetable dishes. Just like roasting, the key here is to use hot dry heat and don’t pile up the vegetables too high or they will steam instead of saute. You want the vegetables to turn golden brown for best flavor.

Sauuteed Brussel Sprouts with Dried Cranberries and Pecans were a big hit. Warm oil in a large skillet over medium high heat. Add shaved Brussels and a pinch of salt. Saute for 5-10 minutes or until golden, stirring occassionally. Top with dries cranberries and chopped pecans. This is also delicious when finished with a little drizzle of fresh orange juice and zest.

9) The most popular recipe of the workshop was the easiest– Parmesan Garlic Cauliflower Rice.

Simply warm a little minced garlic and oil in a large skillet over medium high heat. Add cauliflower rice and cook for 5-10 minutes until tender and lightly golden, stirring occassionally. Stir in grated Parmesan.

Cauliflower rice is a new item to the fresh produce and frozen vegetable section. It is just finely chopped cauliflower.  Make your own by pulsing fresh cauliflower florets in a food processor until they resemble pebbles.

10) Our final dish was our famous Green Monster Smoothies. In a blender, combine 2 bananas, 2 cups of fresh spinach, 1 cup of orange juice and 1 cup of frozen pineapple or mango.

Be sure to check our Pinterest page for more delicious FUEL recipes:

Our next Employee Wellness Cooking  workshop will feature one-pot meals and sheet pan suppers.  Email to register.

FUEL Healthy Cooking Workshops

Looking for some healthy new recipes ideas?  Join us for our spring FUEL Healthy Cooking Workshops– FREE for all Furman Faculty, Staff, and Spouses!


March 17

Superfast Vegetables & Fruits

April 7

Easy One Pot Meals

April 28

Simple Salads, Sandwiches, and Snacks


Fridays 2:30-4 p.m.

Herring Center


Led by Kelly Frazier, MA

Lecturer of Health Sciences


For more information or to register, please email


FUEL the Community: Internship for Health Science Majors in Community Health & Nutrition

Attention Furman Health Science majors:

Are you looking for a way to utilize your Health Science major to make a difference in the lives of others?

Click on the image above to learn more about a new internship program serving our local homeless shelters and food pantries beginning in Fall 2017.

Furman Group Exercise Classes Spring 2017




Furman Group Exercises begin Monday, January 9!  Click the schedules above to enlarge.  Hope to see you there!

FIT Rx Spring 2017 Registration Open


Attention Furman Faculty, Staff, and Dependents over age 15!

Would you like assistance beginning an exercise program in the Furman Fitness Center this year?

Are you tired of your existing program or not seeing the results you desire?

Consider signing up for our FREE FIT Rx Program of individualized exercise training.  Furman Health Science majors receive academic credit by learning the foundations of exercise assessment and prescription and implementing them with you.

For more information or to register, please contact Kelly Frazier, Lecturer of Health Sciences via email at or 294-2816.

(Click on the image above to enlarge)


Bon Appétit to host farm tour, Furman kitchen tour, and documentary screening


Tour of Greenbrier Farms

Join Bon Appétit Fellow, Amanda Wareham, for a tour of Greenbrier Farms. Greenbrier is a 300 acre sustainable farm in Easley, South Carolina, located 10 miles from Furman University. The farm produces 100% Grass Fed Beef, Pastured Pork, and Certified Organic vegetables. The tour is an opportunity to connect with your local farmers, learn about their methods of sustainable agriculture, and catch a glimpse of the path your food takes to the table.

Monday, October 24th


Greenbrier Farms

766 Hester Store Road, Easley, SC 29640


Please fill out this RSVP form:

The group will be meeting at the farm— about a 20 minute drive from Furman. Please reach out to Amanda at, or 919-225-3211, to inquire about existing carpools and to fill out a Furman University Acknowledgement and Release Form.


Behind the Scenes Tour of the Furman Kitchen

Join Chef Chris Harris and Amanda Wareham, Fellow for the Bon Appétit Management Company, for a tour of the kitchen at Furman University.

See the inner workings of a professional kitchen, ask questions, and learn about the key ingredients of sustainable food service: sourcing from local farms and artisans, cooking from scratch, and minimizing waste.

Wednesday, October 26th

Meet outside of the Daniel Dining Hall

3:00PM – 3:45PM


Space is limited! Please RSVP with this link:

Contact Amanda Wareham with any questions or comments: ; (919)-225-3211


Screening of East of Salinas

Join Bon Appétit Fellow, Amanda Wareham, for a showing of East of Salinas. The documentary follows elementary school student Jose Ansaldo and his teacher Oscar Ramos, for three years. Throughout the film, Jose begins to fully understand the extra challenges he faces as a child of migrant farmworkers, through no fault of his own. “For Jose, a student with such promise, East of Salinas demonstrates the cruelty of circumstance — a cruelty that touches on the futures of millions of undocumented kids in America.”

Wednesday, October 26th


Trustee’s Dining Room

Daniel Dining Hall

Furman University


Please RSVP with this link:

Contact Amanda Wareham with any questions or comments: ; (919)-225-3211


Harvest Fest: Culinary Club Cooking Workshop 10/29



Attention Furman students!

You are invited to the next Furman Culinary Club Workshop featuring Fall Favorites.

Saturday, October 29 from 12-2 p.m. in Plyer Hall 144 Food Lab

Space is limited to the first 40 participants.  RSVP required on OrgSync by clicking the link below:


Don’t miss out on this tasty feast!

Culinary Club Cooking 101 Workshop Menu and Photos


This weekend the Furman Culinary Club offered the first cooking workshop of the year:  Cooking 101.  Students gathered to make a few easy and healthy recipes and then shared lunch together.

All Furman students are welcome to join the Culinary Club and attend the events.  No experience is required and we are happy to help beginners.

Cooking workshops are usually offered 2-3 times per semester.  We invite students or faculty/ staff to lead the workshops or suggest meal themes.


Culinary Club workshops are a casual way to meet other Furman students and share a fantastic meal.

And now, let’s check out the food! This workshop featured easy, healthy meals that featured tons of beautiful produce.   Click on the links below to access the recipes.  You can also follow our Pinterest Page to see recipes from our past and future workshops. 


Mango Coconut Quinoa

I loved this recipe.  Combine cooked and cooled quinoa with edamame, mango, coconut, almonds, golden raisins, red bell peppers, red onion, cilantro, and lime juice.  Serve cold.  It makes a delicious plant-based lunch.


Eat Smart Superfoods Salad

This was such an easy recipe that my 11 year old daughter actually made it.  Just open a bag of Eat Smart SuperFoods Wild Greens and Quinoa mix and combine the ingredients.  It featured kale, beet greens, broccoli stalk, red cabbage, carrots, crispy quinoa, feta, and avocado herb dressing.  Eat Smart salad bags can be found in the produce section of the grocery store.


White Bean Caprese Salad

Combine canned cannellini beans (rinsed and drained) with tomatoes, basil, fresh mozzarella, olive oil, and balsamic vinegar


Chili Lime Chicken Tacos with Fresh Pineapple Salsa and Avocado Crema

Workshop participants voted this as their favorite recipe.  It is even perfect for picky eaters.  Make a simple pineapple salsa with chopped pineapple, red and orange bell peppers, red onion, cilantro, jalapeno, and lime juice.  Then blend avocado with light sour cream, lime juice, and salt to make an avocado “crema”.  Serve the chicken tacos on whole grain tortillas with pineapple salsa, avocado crema, and some light cheddar cheese.


Roasted Garlic Parmesan Zucchini, Squash, and Tomatoes

As one workshop attendee declared, “anything with garlic and parmesan cheese is delicious.”  I agree.  This beautiful recipe did not disappoint.  Combine zucchini, yellow squash and tomatoes with garlic, olive oil, Parmesan, and Italian seasoning and roast until tender.


Cucumber, Tomato, and Avocado Salad

This cool, refreshing salad pairs beautifully with a sandwich, chicken, or fish.  Combine cucumbers, tomatoes, avocado, red onion, basil, red wine vinegar, and olive oil; serve chilled.


Green Beans Gremolata

Gremolata is a topping made with grated lemon zest, garlic, and parsley.  It makes a fragrant and delicious topping for green beans.  

Dark Chocolate Trail Mix Cookies

Melt dark chocolate chips and spoon little portions on wax paper.  Top with trail mix and refrigerate or freeze for a few minutes until set.  Store leftovers in the refrigerator.


Culinary Club Cooking Workshop: Cooking 101



Attention Furman Students!

Clueless in the kitchen?  No time to cook?  Searching for some new meal ideas?

Come join us for the Culinary Club’s first cooking workshop of the year:  Cooking 101.

Health Science majors Sarah Mixon and Haley Holan will be joined by Mrs. Kelly Frazier, Lecturer of Health Sciences to lead a hands-on cooking workshop for Furman Students.

Learn how to make a few new recipes, have lunch, and meet a few new friends.

Space is limited so be sure to sign up through OrgSync to reserve your space today!


Silent Retreat: Mindfulness and Meditation

16 KORU retreat flyer

Dr. Min-Ken Liao (Biology) and Dr. Meghan Slining (Health Sciences) will be hosting a FREE 4-hour mindfulness and meditation retreat for Furman Faculty, Staff, and Students on Sunday, October 9.  To register, please email