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Posts Tagged ‘Nutrition’

Tired of seeing the same old apples and potatoes at the farmers market? After a long, cold winter, spring has finally arrived, bringing an array of brightly colored produce to farmers markets. In this post I have enclosed a list of the best spring produce and a link to a recipe for each. By eating seasonally, you can feel good about sustaining both your body and the environment!

 

AsparagusRed Potato, Asparagus, and Artichoke Salad

Artichokes- Stuffed Artichokes with Lemon Zest, Rosemary and Garlic

CarrotsIndian Carrots, Peas, and Potatoes

Chives– My recipe: impress your friends by making dumplings! Simply mix mashed butternut squash with chives and place about 1 teaspoon into a wonton wrapper and use water to seal the edges. Cook dumplings in boiling water until they rise to the surface.

LemonsLemon Cupcakes with Lemon Cream ( I also recommend squeezing lemon over fish of your choice and broiling for a quick, healthy dinner)

MangoesMango Lassi

PineapplePineapple Upside-Down Pumpkin Gingerbread (try saying that in one sentence!)

RhubarbRhubarb Rice Pudding

SpinachSpinach and Sundried Tomato Frittata ( Might I note that frittata is a very economical meal and you can purchase fresh eggs at the farmers market)

Turnips– My recipe: for faux mashed potatoes, puree boiled turnips with salt, pepper, and a tad of fat free sour cream (optional).

carrots

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With the onset of spring comes the chirping of birds, brightly colored flowers, warm weather, and, oh yeah, final exams. As the stress escalates, and the trips to the library become more frequent, eating healthily can drop on your list of priorities. Instead of reaching for that tempting bowl of candy, try munching on a true power snack. A healthy snack will fuel your study sessions and prevent a sugar crash! Here are some tasty and economical snack ideas:

1) Bananas- according to nutritiondata.com, bananas contain a high amount of potassium which will prevent your fingers from getting “writers cramp.” For a more filling snack, try dipping in peanut butter.

2) Popcorn- Popcorn is actually a very healthy snack, as long as it is not drenched in butter. According to Discovery Health, popcorn contains dietary fiber and whole grains. 100 calorie packs allow for built-in portion control.

3) Yogurt- Yogurt is great because it provides calcium and a delicious taste. To appease those warm weather ice cream cravings, try freezing a container [Editors note: Barbellina Avigail loves freezing Gogurt and eating it like a health push-pop].

4) Veggies with Hummus- Try dipping assorted veggies (such as carrots, celery, and asparagus) in hummus. According to thatsfit.com, hummus is a great source of vegetarian protein.

5) Pretzels Dipped in Nutella- Satisfy your sweet-salty craving with this delicious snack. Aim for whole-wheat pretzels for an even healthier snack.

6) Rice Cakes Topped with Greek Yogurt- This may sound weird but boy does it taste good! Spread one rice cake with fat-free greek yogurt, drizzle a bit of honey on top and you are set!

7) Butternut Squash “Fries”-Most people do not think of butternut squash when they think of snacks, but trust me, these fries are little bundles of joy. According to whfoods.com, butternut squash is rich in vitamins A and C, as well as potassium and dietary fiber. Just cut up one butternut squash, place pieces on a baking sheet and bake for approximately fifteen minutes at 350 degrees (F).


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What are your favorite study snacks? Please leave a comment letting us know!

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Fiber Your Diet!

Whenever I turn on the TV I see a new commercial about eating more fiber.  It seems as though fiber is in everything now: cereal, yogurt, protein bars.  Fiber is a very important part of a balanced diet.  It can serve to help to keep you regular, and help you to manage your weight.  Eating foods filled with fiber helps you to feel full faster, and can even help diabetics manage their blood sugar!  But, lets face it sometimes eating fiber feels like you really are eating cardboard.  So, I have got a great solution for you- healthy and yummy fiber packed cookies!

You’re going to need:

1 box of Fudge Brownie Mix (I would use the ‘No Pudge’ mix- it’s fat free!)

2 cups of original Fiber One bran cereal

2 tablespoons of miniature semi-sweet chocolate chips

1/8 teaspoon ground cinnamon

1/3 cup of water

1 tablespoon vegetable oil

2 teaspoons vanilla

1 egg

Now that you have all your ingredients together:

1. Heat the oven to 350 °F.  Spray cookie sheets with cooking spray. In large bowl, mix ingredients with spoon.  Drop dough by rounded tablespoonfuls 2 inches apart on cookie sheets.

2. Bake 10 to 12 minutes until set. Cool 2 minutes; remove from cookie sheets to cooling rack. Cool completely. Store in tightly covered container. These cookies can be frozen for up to two months.

The cookies end up having about 2 grams of fiber per serving, which isn’t bad considering many physicians suggest between 20-25 grams daily.  Not only are these cookies a great and yummy way to squeeze some fiber into your diet but they are low-calorie too.  Only 70 calories per serving and 1 gram of fat!  So go ahead, indulge a little, and enjoy your fiber!

Adapted from: Fiber One Crunch Fudge Cookies

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real-age-testimg_assist_custom1As a college student, I find I frequently treat myself with less kindness than I should. I stay up late, wake up too early, and occasionally find myself with a late night slice of pizza in hand on the steps of Low in the dead of winter. This made me wonder – even though I am technically only 22, has this misuse aged my body more than my biological years would betray?

c7a61f18-e9ae-4b84-80de-9503b124745fimg100To find the answer to my questions, I turned to RealAge.com, a useful and extremely popular tool invented by Drs. Mehmet Oz and Mike Roizen to calculate the body’s true age, based on your behaviors. As Oprah’s unofficial doctor, Dr. Oz has appeared on her show numerous times to promote RealAge and his series of books (co-written with Roizen) called YOU: The Owner’s Manual.

I used the easy-to-navigate website to determine my body’s true age in less than fifteen minutes. I answered all types of questions ranging from my genetics – heritable diseases, my parents ages and education – to how much time I spend in a car, what I eat, and how much I exercise. In the end, I was pleasantly surprised to find I have the “RealAge” of 16! According to the analysis provided after I took the test, my low real age was mostly due to my vegetarian diet and my exercise regime, but they found that I needed to sleep more (of course) and take more vitamins in order to bring my RealAge down.

Although I think this test would be more accurate if I were older – and thus had more years to subtract – I think that it is overall a great concept. As a student, I need to pay attention to my health because these are my formative years, and this easy test helped me break down the different areas of my life in which I can improve my behaviors to improve my health. 

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Stop by our healthy bake sale today where we will be selling tasty and satisfying treats so you can start your day right! We will have homemade granola, trail mix, and bran muffins along with other healthy delights. We will be located in front of Barnard Hall from 11:30 am -1:00 pm, but if it rains we will be inside the Barnard Hall lobby.

I found a great recipe for Bran muffins at epicurious.com. We will be selling these muffins at our bake sale.


Bran Muffins with Dried Apples

2 cups all-bran cereal

1 cup nonfat milk

3/4 cup unsweetened applesauce

1/4 cup vegetable oil

1 large egg

1 1/2 cups all purpose flour

1/2 cup (packed) golden brown sugar

2 teaspoons baking powder

1/2 teaspoon salt

1/4 teaspoon baking soda

3/4 cup chopped dried apples (about 3 ounces)

Nonstick vegetable oil spray

Preheat oven to 400°F. Mix cereal, milk, applesauce, oil and egg in large bowl. Let stand 10 minutes to soften bran.

Stir flour, brown sugar, baking powder, salt and baking soda in medium bowl to blend. Mix in chopped dried apples. Add dry ingredients to bran mixture and stir just until moistened.

Spray twelve 1/3-cup muffin cups with vegetable oil spray. Divide batter among muffin cups. Bake until muffins are light golden brown and tester inserted into center comes out clean, about 25 minutes. Transfer muffins to rack; cool completely. Enjoy!

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Now that most of us are done with midterms (for some of us, at least until we come back from spring break) and our minds are free from thinking about exams and papers, I wanted to write about a small problem that some of us face regarding our eating habits.  Many times we crave foods but avoid eating them because we think they are unhealthy. Other times, we stick to those foods because we think we may have no other alternatives. I think we should all be aware that for many of our unhealthy cravings, there are alternatives. Sometimes we need our comfort food, and the happiness we receive from eating what we crave. I constantly try to find alternatives when I cook. For example, I know I can bake some foods instead of frying them, and still have it be very appetizing. Recently, a friend of mine was having a peanut butter and jelly sandwich but she clarified that it was a healthy peanut butter and jelly sandwich.  The sandwich was made with whole wheat bread, natural organic peanut butter, and natural fruit preserve. Natural peanut butter comes with all the goodness of heart healthy monosaturated fats without the trans fats. Also if the fruit preserve comes with no sugar added, it is so much healthier than the jams that come with artificial flavors and coloring. So you see? We can have a very healthy peanut butter and jelly sandwich.  The key is learning how we can make these foods healthier. Good resources to learn about better ways to eat and prepare our foods can be found in many health magazines or books related to food and health solutions. 

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Cooking as a college student can get tedious, frustrating, time-consuming, and unhealthy. If you don’t think you can stomach another packet of Easy Mac or that the Ollie’s deliveryman might be starting to recognize your face and/or your order, fret no longer. The internet (the wonderful time-sucking tool that it is) can provide endless answers to cooks who have hit a dead end or those who have never gotten off the starting block. Although there are endless sites devoted to recipes, I find that blogs are much more helpful because you get a recipe as well as the chef’s personal touches and explanations of the recipe, how to substitute ingredients to suit your tastes and troubleshooting.

 

Chunky Celery Soup

Chunky Celery Soup

Today, I’m thinking in particular of a wonderful, expansive blog, 101cookbooks.com by photographer Heidi Swanson. She chronicles her forays into cooking in a straightforward manner, as well as providing beautiful photographs of her finished products. What’s more, many of her recipes are healthy, organic, and usually vegetarian. Yesterday, I tried out her delicious Chunky Celery Soup – easy and delicious, especially with a healthy serving of parmesan on top! Her seemingly endless wealth of knowledge and recipes are exciting and inspiring for even the most wayward cook. So, during the midterms period, don’t skimp on the healthy eating routine – instead, take the time to experiment and ultimately the rewards will keep pouring in.

 

 

Special thanks to Scott for tipping me off to this wonderful blog!

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