The Stupe
2024-2025 DINING ADVENTURES
Dining services are a major part of campus life at Wheaton College, serving thousands of meals each week to our students, faculty, staff, and visitors. We invite you to join us, experience great food, and share great company! Flip through the pages to learn more!
Are you tired? Rundown? Listless? The answer to all your problems is to boost energy — the natural way! Instead of reaching for that afternoon cup of coffee, follow these five ways to keep you feeling energized:
Are you tired? Rundown? Listless? The answer to all your problems is to boost energy — the natural way! Instead of reaching for that afternoon cup of coffee, follow these five ways to keep you feeling energized:
Boost your brain power with this plant-based dish filled with walnuts and greens: walnut spinach linguine! 🍝
Boost your brain power with this plant-based dish filled with walnuts and greens: walnut spinach linguine! 🍝
Pump up the (productivity), pump it up 🎶
Pump up the (productivity), pump it up 🎶
Pumpkins sure are gourd-geous, but have you ever wondered if you could eat those decorative gourds that everyone uses this time of year?
Pumpkins sure are gourd-geous, but have you ever wondered if you could eat those decorative gourds that everyone uses this time of year?
Is your desire to snack a physiological need or just a part of your daily routine? We`re breaking down the buzz on hunger. 👇
Is your desire to snack a physiological need or just a part of your daily routine? We`re breaking down the buzz on hunger. 👇
Fall may have you asking, "which witch is which?" 🧙♀️ But we`re asking, "which `wich is which?" 🥪 Build a fun fall sandwich with these tips!
Fall may have you asking, "which witch is which?" 🧙♀️ But we`re asking, "which `wich is which?" 🥪 Build a fun fall sandwich with these tips!
🍳 Break the fast. Start your day with a filling breakfast of protein and complex carbs to get your metabolism going and stabilize your blood sugar. (Get some ideas at the link in our bio!)
🚰 Hydrate, hydrate, hydrate! Keep the water (or unsweetened beverages) flowing to stave off dehydration, which causes fatigue.
⚖️ Balance your lunch. To avoid the afternoon slump, make sure your plate is half fruits and vegetables, one quarter lean protein, and one quarter whole grains. Incorporate some fat to stabilize energy and slow digestion.
🍠 Complex is best. Whole grains and starchy vegetables like sweet potatoes and squash are digested more slowly than refined options (meaning more consistent energy levels)!
🥜 Snack smartly. Eat every 3-4 hours to avoid getting hangry and tired. Try fruit with a nut butter or vegetables with hummus!
A final note: Sleep is key to productivity. Get at least 7-8 hours per night to improve your energy balance. #BoostEnergy #NutritionTips #SnackIdeas #EnergyBalance #ProductivityTips
🍳 Break the fast. Start your day with a filling breakfast of protein and complex carbs to get your metabolism going and stabilize your blood sugar. (Get some ideas at the link in our bio!)
🚰 Hydrate, hydrate, hydrate! Keep the water (or unsweetened beverages) flowing to stave off dehydration, which causes fatigue.
⚖️ Balance your lunch. To avoid the afternoon slump, make sure your plate is half fruits and vegetables, one quarter lean protein, and one quarter whole grains. Incorporate some fat to stabilize energy and slow digestion.
🍠 Complex is best. Whole grains and starchy vegetables like sweet potatoes and squash are digested more slowly than refined options (meaning more consistent energy levels)!
🥜 Snack smartly. Eat every 3-4 hours to avoid getting hangry and tired. Try fruit with a nut butter or vegetables with hummus!
A final note: Sleep is key to productivity. Get at least 7-8 hours per night to improve your energy balance. #BoostEnergy #NutritionTips #SnackIdeas #EnergyBalance #ProductivityTips
Makes 4-6 servings
INGREDIENTS
1-1/2 cups walnuts, raw
4 tablespoons walnut oil or olive oil
4 shallots, finely diced
3-5 cloves garlic, minced
2 bunches of spinach, coarsely chopped
Salt and pepper to taste
1 pound linguine, or other pasta of choice
DIRECTIONS
Toast walnuts in a skillet over medium heat for 5-8 minutes stirring to prevent burning. Set aside.
Heat oil over medium heat. Add shallots and garlic until soft, about 5 minutes. Stir in spinach, salt, and pepper and stir while cooking until leaves have wilted, about 5 minutes.
While spinach is sautéing, cook pasta in boiling salted water about 10 minutes (al dente). Drain and save 1/4 cup pasta water. Add pasta and reserved pasta water to spinach mixture. Stir in walnuts, drizzle with olive oil.
#PlantBased #BrainFood #PlantBasedEating #PastaRecipes
Makes 4-6 servings
INGREDIENTS
1-1/2 cups walnuts, raw
4 tablespoons walnut oil or olive oil
4 shallots, finely diced
3-5 cloves garlic, minced
2 bunches of spinach, coarsely chopped
Salt and pepper to taste
1 pound linguine, or other pasta of choice
DIRECTIONS
Toast walnuts in a skillet over medium heat for 5-8 minutes stirring to prevent burning. Set aside.
Heat oil over medium heat. Add shallots and garlic until soft, about 5 minutes. Stir in spinach, salt, and pepper and stir while cooking until leaves have wilted, about 5 minutes.
While spinach is sautéing, cook pasta in boiling salted water about 10 minutes (al dente). Drain and save 1/4 cup pasta water. Add pasta and reserved pasta water to spinach mixture. Stir in walnuts, drizzle with olive oil.
#PlantBased #BrainFood #PlantBasedEating #PastaRecipes
Emphasizing health and wellness in your day-to-day life can help you with your to-do list more than you would expect. Here are 7 ways to pump up your productivity:
1️⃣ Start with breakfast. Aim to eat something within an hour of waking up for your brain to function properly.
2️⃣ Eat regular meals that include a source of protein, fat, and fiber. Aim to eat a meal or snack every 3-4 hours.
3️⃣ Fill up on brain boosting foods like salmon, walnuts, and blueberries.
4️⃣ Fit in exercise, even as little as 15-20 minutes or a brisk walk!
5️⃣ Shut down at the end of the day. Prioritize recovery and rest in order to give your body and brain a break.
6️⃣ Make a plan for your meals in advance. (Check your café’s menu on cafebonappetit.com. 😉)
7️⃣ When burning the midnight oil is unavoidable, keep fueling yourself as you would during the day!
#ProductivityTips #HealthyHabits #DailyRoutine #SelfCare
Emphasizing health and wellness in your day-to-day life can help you with your to-do list more than you would expect. Here are 7 ways to pump up your productivity:
1️⃣ Start with breakfast. Aim to eat something within an hour of waking up for your brain to function properly.
2️⃣ Eat regular meals that include a source of protein, fat, and fiber. Aim to eat a meal or snack every 3-4 hours.
3️⃣ Fill up on brain boosting foods like salmon, walnuts, and blueberries.
4️⃣ Fit in exercise, even as little as 15-20 minutes or a brisk walk!
5️⃣ Shut down at the end of the day. Prioritize recovery and rest in order to give your body and brain a break.
6️⃣ Make a plan for your meals in advance. (Check your café’s menu on cafebonappetit.com. 😉)
7️⃣ When burning the midnight oil is unavoidable, keep fueling yourself as you would during the day!
#ProductivityTips #HealthyHabits #DailyRoutine #SelfCare
We`re paying homage to fall`s favorite decor 👇
🎃 An apple gourd may not be everywhere, but its apple-like size with smooth, bright green to soft yellow skin may make it the perfect decor for a brat fall
🎃 The bottle gourd is elongated and bottle-like with light green skin and is actually a globally popular ingredient used in everything from Central American horchata to Japanese kanpyō.
🎃 The daisy gourds` vibrant yellows, oranges, and greens with a daisy-like base make them popular for decoration!
🎃 The speckled swan gourd has smooth, speckled skin in white, green, or orange. It is commonly used as an ornament, vase, or even sculpture!
🎃 Winged gourds are a bit of a misnomer because not all have wings. They are thick skinned with irregular colors and shapes and are the most common you will find at the store or farmers` market! (Sorry, you shouldn`t eat these.)
#DecorativeGourds #FallDecor #GourdSeason #GourdInspiration #GourdLove
We`re paying homage to fall`s favorite decor 👇
🎃 An apple gourd may not be everywhere, but its apple-like size with smooth, bright green to soft yellow skin may make it the perfect decor for a brat fall
🎃 The bottle gourd is elongated and bottle-like with light green skin and is actually a globally popular ingredient used in everything from Central American horchata to Japanese kanpyō.
🎃 The daisy gourds` vibrant yellows, oranges, and greens with a daisy-like base make them popular for decoration!
🎃 The speckled swan gourd has smooth, speckled skin in white, green, or orange. It is commonly used as an ornament, vase, or even sculpture!
🎃 Winged gourds are a bit of a misnomer because not all have wings. They are thick skinned with irregular colors and shapes and are the most common you will find at the store or farmers` market! (Sorry, you shouldn`t eat these.)
#DecorativeGourds #FallDecor #GourdSeason #GourdInspiration #GourdLove
What does the science say?
Simply put, hunger is the sensation of your body signaling the brain that you want (or need) to eat. But did you know there are two types of hunger?
Homeostatic Hunger
2-3 hours after eating, hormones cause stomach grumbles and tell your brain you are hungry. These are signals to balance your energy needs.
Hedonic Hunger
Also known as pleasure-based hunger, hedonic hunger can override the feeling of fullness to make you feel hungry (even when you physically do not need more energy).
What`s the takeaway?
Listen to your body`s hunger cues; take note of signs of hunger like a growling stomach, headache, light-headedness, a lack of energy, or even experiencing "hanger." (If this seems difficult at first, be gentle with yourself as you learn to eat more intuitively!)
Sudden insatiability may be connected to your food environment (aka a food video on Instagram or the smell of freshly baked bread) and not a physical need for more food.
#Hunger #Hangry #IntuitiveEating #MindfulEating #ListenToYourBody
What does the science say?
Simply put, hunger is the sensation of your body signaling the brain that you want (or need) to eat. But did you know there are two types of hunger?
Homeostatic Hunger
2-3 hours after eating, hormones cause stomach grumbles and tell your brain you are hungry. These are signals to balance your energy needs.
Hedonic Hunger
Also known as pleasure-based hunger, hedonic hunger can override the feeling of fullness to make you feel hungry (even when you physically do not need more energy).
What`s the takeaway?
Listen to your body`s hunger cues; take note of signs of hunger like a growling stomach, headache, light-headedness, a lack of energy, or even experiencing "hanger." (If this seems difficult at first, be gentle with yourself as you learn to eat more intuitively!)
Sudden insatiability may be connected to your food environment (aka a food video on Instagram or the smell of freshly baked bread) and not a physical need for more food.
#Hunger #Hangry #IntuitiveEating #MindfulEating #ListenToYourBody
1️⃣ Start by choosing your bread. We like heartier fare like whole-grain sourdough, pretzel rolls, herbed focaccia, or rich and buttery croissants.
2️⃣ Choose your spread. Set aside the mustard and try out an herb aioli, apple onion jam, cranberry orange jam, or herbed feta spread.
3️⃣ Choose the main event. Whether your diet is plant-based or plant-sometimes, any of these will make for a delightful fall `wich: roasted squash, roasted carrots, sauteed mushrooms, roasted, sliced turkey, or prosciutto. (We recommend mixing and matching these for maximum effect!)
4️⃣ Choose your toppings. (Okay, some might call this the main event...) We like any sliced cheese or burrata, crisp greens like arugula or butter lettuce, fresh vegetables like cucumber, or marinated, roasted tomatoes.
👉 Put it all together and what do you get? Here are a couple of sandwich suggestions to get you started:
⭐ Roasted squash and sauteed mushrooms with Swiss cheese and herb aioli on toasted whole-grain sourdough
⭐ Prosciutto, marinated, roasted tomatoes, arugula, and burrata on foccacia
#FallSandwiches #SandwichCreations #FallFlavors #SandwichIdeas #SandwichInspiration #FallFood
1️⃣ Start by choosing your bread. We like heartier fare like whole-grain sourdough, pretzel rolls, herbed focaccia, or rich and buttery croissants.
2️⃣ Choose your spread. Set aside the mustard and try out an herb aioli, apple onion jam, cranberry orange jam, or herbed feta spread.
3️⃣ Choose the main event. Whether your diet is plant-based or plant-sometimes, any of these will make for a delightful fall `wich: roasted squash, roasted carrots, sauteed mushrooms, roasted, sliced turkey, or prosciutto. (We recommend mixing and matching these for maximum effect!)
4️⃣ Choose your toppings. (Okay, some might call this the main event...) We like any sliced cheese or burrata, crisp greens like arugula or butter lettuce, fresh vegetables like cucumber, or marinated, roasted tomatoes.
👉 Put it all together and what do you get? Here are a couple of sandwich suggestions to get you started:
⭐ Roasted squash and sauteed mushrooms with Swiss cheese and herb aioli on toasted whole-grain sourdough
⭐ Prosciutto, marinated, roasted tomatoes, arugula, and burrata on foccacia
#FallSandwiches #SandwichCreations #FallFlavors #SandwichIdeas #SandwichInspiration #FallFood
The Stupe
Weekly Schedule
- The Stupe Mon/Wed/Fri, 11:00 am - 2:30 pm
- The Stupe Sun, 3:30 pm - 8:00 pm
Fresh. Local. Delicious.
The Stupe
Stupe
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.7.25
- reg.6.95
Menu Icon Legend
FOOD ALLERGIES
Serving Students with Food Allergies and Celiac Disease
The dining services team is well-trained in food allergy awareness and offer a number of options for students with food allergies and celiac disease. This includes communication about and modification to existing menu items, special preparation of menu items, and access to special products as agreed upon with students.
Daily menus for each café can be accessed at wheaton.cafebonappetit.com. Menu items that are appropriate options for most students with celiac disease are labeled as “made without gluten-containing ingredients” and can be filtered to streamline searching using the dietary preferences filter. Top-9 allergens are included in menu names and/or descriptions whenever possible. For more on eating with a food allergy in our café, visit this page and view the guide on Food Allergies and Celiac Disease at Wheaton College. Further questions about ingredients can be answered by our trained managers/chefs on-site.
Dining Without the Top-9
We understand that our guests with special dietary needs, albeit food allergies, celiac disease, lactose intolerance, or any other medically necessary diet simply want a safe place to make food choices, quickly. To allow guests to have readily available options that meet their needs, we offer SimplyOASIS — a destination in the café where all meals are prepared without the use of top-9 allergens plus gluten through the sole use of whole foods.
For questions about these services or to request food allergy accommodations, students should contact:
Luis Colon, General Manager
luis.colon@cafebonappetit.com
(630) 752-5394
Learning and Accessibility Services
las@wheaton.edu
(630) 752-5615
Stay Fresh
Boost Energy the Natural Way
Power through the day with these five tips to keep you feeling energized and at your best.
Walnut Spinach Linguine
Fuel your body with brain boosting foods such as walnuts and greens found in this plant powered pasta.
7 Ways to Pump Up Your Productivity
How you treat your body – from fueling to moving to resting – can play a big role in your productivity.
Shining a Light on Seafood Superstars on our College Campuses
We are highlighting three of our campus chefs who are passionate about serving sustainable seafood.
The Buzz: Are You Hungry?
Is your desire to snack a physiological need or just part of your daily routine?
Whole Wheat Walnut and Carrot Muffins with Seed Crumble
This trail mix-esque muffin won’t let you down and will keep you satisfied when life keeps you busy.
Crafting Your Snack Choices: Finding Balance Without Compromise
From nutrient-packed pairings to mindful eating practices, learn how to elevate your snack game.
25 Years of Farm to Fork: Insights from a Groundbreaking Local Purchasing Program
We’re sharing our local sourcing knowledge from the inside out in a new white paper, Sowing Success: Local Food Purchasing Insights from 25 Years of the Farm to Fork Program.
Toward a Deeper Understanding of “Eating Locally”
This year marks a special milestone in our decades-long commitment to local food systems: 20 years of Eat Local Challenge and 25 years of Farm to Fork!
Celebrating 20 Years of Eat Local Challenge
This year marks a special milestone in our decades-long commitment to local food systems: 20 years of Eat Local Challenge and 25 years of Farm to Fork!
The Buzz: Chickpeas
Are chickpeas a valuable addition to your kitchen or just another food trend?
Budget-Friendly Bites
With a little planning, wholesome meals become accessible to any budget.
The Buzz: Microwaving – Does it Nuke Nutrients?
Does microwaving food reduce its nutritional value?
Edible Chocolate Chip Cookie Dough
Enjoy this no-bake cookie dough straight from the mixing bowl.
MEAL PLANS
Dining is integral to the college experience and plays an important role in helping students make connections, form communities, and learn from their food and consumption. Wheaton College and Bon Appetit have partnered to provide students with a variety of appealing, convenient, and healthy dining options for all palates, dietary restrictions, and allergy sensitivities. Our dining program supports small, local farms with food cooked from scratch. Accomplishing this is a mouthful indeed, but the bottom line is that staff strive to cook delicious food that’s good for students, the animals, the workers, the community, and the Earth — because they’re all connected.
Eat Right — For You
Wellness
When it comes to wellness, Bon Appétit’s focus is on simple, delicious food — that happens to be good for you. To support long-term health, we are bringing more plants to menus every day in a craveable way, while emphasizing healthy cooking techniques. When healthy food tastes good, nourishing your body and mind becomes the easy choice.
Food Allergies
We serve thousands of guests with food allergies and sensitivities safely in our cafés every day. Our chefs, managers, and dietitians work closely with our food-allergic guests to create reasonable solutions to help them eat what they love. If you have questions about eating for your dietary needs in our cafés, reach out to us: we’ll gladly meet with you.
Sustainability
Wellness also includes the health of the animals, the workers, the community, and the Earth. They’re all connected. Bon Appétit has been committed to “food service for a sustainable future” for decades, and we’ve led the food service industry in tackling many important issues, such as cage-free eggs, antibiotics in animal production, and farmworker rights.
Subscribe to Menu Mail
Tell Us What You Think
Common Questions
- I’ve been trying to eat a healthier diet. Will I be able to find a healthy food choice in my café?
- Can you tell me how many calories are in the foods in my café?
- How will you handle my concerns about a food allergy?