Panera’s Hidden Power Menu

May 6, 2013 at 6:10 pm

By Kelli Swensen, Dietetics Student, Sargent College

 

The Center for Science in the Public Interest recently published a short piece on Panera Bread’s new food promotion: a hidden “power” menu. Initially released only in New York, as of January of 2013 the nutrition-packed menu is now available nationwide. Each item contains filling protein as well as plenty of vegetables.

At breakfast you can order a Power Breakfast Egg White Bowl with Roasted Turkey or a Power Breakfast Egg Bowl with Steak. Both also contain fresh vegetables.

 

 

At lunch and dinner there are four Power salad options:

 

  1. Mediterranean Chicken Salad

  2. Mediterranean Roasted Turkey Salad

  3. Chicken Hummus Bowl

  4. Steak Lettuce Wraps

     

 

For complete descriptions of each Power menu option head on over to Panera’s website. Tried one of these? We’d love to know what you thought! Leave us a comment below.

 


 

 

By Sargent Choice Nutrition Center | Posted in Nutrition News, Restaurants and Farmers Markets | Tagged , , , | Comments (1)

Undestanding Food Additives

May 5, 2013 at 10:12 am

By Kelli Swensen, Dietetics Student, Sargent College

 

Last week we introduced you to a wonderful resource for all things food and health related: the Center for Science in the Public Interest. The CSPI’s website is a treasure trove of resources and one of their gems is Chemical Cuisine, which is also now an app.

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If you’ve ever read an ingredient list on the back of one of your favorite foods, chances are there were a few ingredients that you

a) had never heard of

b) had heard of but don’t know exactly what it is

c) had heard of and had heard that it may be dangerous to your health.

For times like these, Chemical Cuisine is your go-to source. Essentially an encyclopedia of food additives, the site has a quick summary of all additives categorizing them by safety as well as in-depth explanations of each additive including chemical makeup, why it is typically added, and evidence for its safety label.

The safety labels are broken down into the following categories: Safe, Cut Back, Avoid, Caution, and Certain People Should Avoid. Each label is backed by scientific research and is continually updated as we learn more about each additive. Examples of additives that you will find in each category are below, but be sure to check out the complete list.

Safe: citric acid, gelatin, inulin, and sucralose
Cut Back: dextrose, corn syrup, high fructose corn syrup, sorbitol, and salt
Caution: Artificial colorings (Blue 1, Red 40, and Citrus Red 2)
Certain People Avoid: Benzoic Acid, Caffeine, Casein, Gums (Xanthan, Arabic, etc), and MSG
Avoid: Artificial colorings (Blue 2, Green 3, Orange B, Red 3, Yellow 5, Yellow 6), Aspartame, Caramel Coloring, Partially Hydrogenated Vegetable Oil, and Sodium Nitrate

When I first found this site I ended up spending close to a half hour going through additives that I know I consume on a regular basis. Thankfully, many of them are on the safe or cut back lists, but there were a few on the avoid list, in particular caramel coloring. Found in soft drinks, beer, soy sauce, Worcestershire sauce, some baked goods, and chocolate-flavored products, caramel coloring is an addiive that is widely consumed by the American people. So what about this coloring puts it on the avoid list? For the full scientific explanation head on over to the article, but to summarize, the molecular makeup of the coloring has been found to be “possibly carcinogenic to humans” and in California any products containing a certain level of the carcinogenic compound found in the coloring must carry a warning label. Additionally, many products that contain caramel coloring tend to be high in sugar, which can lead to obesity and tooth decay.

Before your next trip to the store, be sure to read up on food additives so that you can make healthy and informed choices.

 

 

By Sargent Choice Nutrition Center | Posted in Nutrition News | Tagged , , , | Comments (4)

Time to Celebrate: Feeding a Crowd

May 4, 2013 at 11:43 am

By Kelli Swensen, Dietetics Student, Sargent College

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Last week of classes! For many college students around the country, the last week of May signals the closing of another year. For Freshman, Sophomores, and Juniors, this time is exciting: summer vacation, going home, seeing old friends, and building up that resume. But for Seniors, this time is terrifying yet exciting. For BU students, this week is more fun than scary due to senior week followed by graduation. Whether you are graduating or just one more year closer, I'm sure you'll be celebrating. As I was browsing through Pinterest, I came across a link to 16 Party Bar (food station) Ideas. With some easy swaps, these creative ideas can be both impressive and nutritious. I've highlighted a few of our favorites below. Check them out before your next end of the year party!

 

16 party food stations

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1. Cookie Bar: Sargent Choice got its start with cookies, so you can be assured we have some knock-out recipes! Bake up our rich chocolate chip cherry cookies, heart healthy oatmeal raisin cookies, and (my personal favorite) whole grain peanut butter cookies.

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2. Mashed Potatoes: Start with a lightened recipe, such as Eating Well's Two-Toned Mashed Potatoes (we recommend subbing plain fat-free greek yogurt in for the sour cream). Then include toppings: scallions, reduced fat shredded cheddar cheese, corn, peas, steamed broccoli, and any spices and seasonings you see fit, like parsley.

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3. Cupcake: Rather than just having cupcakes, have a few bite-sized desserts. Start with our Sargent Choice Chocolate Cupcakes and Mini Berry Cheesecakes, but leave both plain. Let each guest choose which fruits to top their dessert with!

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4. All White Candy Bar: Rather than a table full of candy, stretch the theme to include all white foods. Healthy options include: Basil Cannellini Spread with cauliflower dippers or brown rice cakes, white-chocolate covered strawberries, yogurt dipped fruit and pretzels, low-fat white cheese with apple slices, and angel food cake bites. Our Mini Berry Cheesecakes would also work well for this theme!

5. Colorful Candy Bar: Again, skip the candy-only idea and aim at having colorful foods. Having a bunch of different fruits and vegetables would be perfect! Add yogurt dips for the fruit and bean dips for the veggies to keep flavors interesting.

6. Oatmeal: Having people over for breakfast? Oatmeal is not only easy and nutritious, it is also budget friendly! Start with a big batch of oatmeal either on the stove or crockpot. The add-ins are what really make this food bar. Here are a few ideas: bananas, peaches, berries, raisins, apple slices,  maple syrup, honey, unsweetened coco powder, cinnamon, Greek yogurt, peanut butter, mixed chopped nuts, coconut flakes, fat-free milk, almond milk, and soy milk. Hoping to offer one stellar option? Try our Baked Apple Pie Oatmeal!

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7. Cereal: If you went to BU, think back to the containers of cereal in the dining halls that had Sargent Choice stickers. If you can't remember, basic advice for choosing a healthier cereal is to look for ones with less than 9 grams of sugar/serving and feature 100% whole grains. Cereals that fall under this include: Cheerios, Wheaties, Puffins (original), Total, Shredded Wheat, and Life. Next is the milk. To cater to all your guests' needs, have skim milk and an alternative such as soy or almond milk. For toppings, include banana slices, diced strawberries, and whole blueberries. Check out our post on Choosing the Right Cereal for more info on what to look for in a cereal.

8. Trail Mix: While packed with nutrient-dense ingredients, a trail mix bar can be a great option  if your heading to trails for a hike later that day. The basics you'll need are a variety of nuts, dried fruit, popcorn (for added crunch), and any extras such as whole wheat pretzels, dry roasted soybeans, sunflower seeds, pumpkin seeds, or mini dark chocolate chips. Don't forget Ziploc baggies!

9. Pasta: First make a couple batches of whole grain pasta. To make it more fun, try having a couple different shapes of pasta like bow-ties, shells, and penne. Next, pick two or three different sauce options. It's good to have a basic homemade tomato sauce, but from there get creative! Try a healthy spin on Alfredo,  go outside the box with an avocado-based sauce, or make your own pesto. Boston Magazine has a list of 6 healthy pasta sauces to get you going. Toppings are all dependent on how much you plan on spending. Don't forget the protein and filling power from veggies! Offering a sauce with ground turkey breast included, such as in our Southwestern Turkey Bolognese Sauce or by offering grilled chicken, shrimp, veggies, cannellini beans and/or meatballs will leave your guests satisfied.

 

10. Nacho Bar: Nothing says summer like nachos! Start with a bag of  tortilla chips or make your own from scratch. For toppings have options like  jalapenos, black beans (drained), plain Greek yogurt, tomatoes, salsa, olives, diced red peppers, avocado, and reduced fat shredded cheese (heated up in a Fondue Pot). Our Southwest Corn & Black Bean Salad matches perfectly with tortillas and allows your guests to fill up on nutrient packed veggies and beans while keeping their portion of chips in check.

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11. Pizza: If there's one thing we love at the Sargent Choice Test Kitchen it's pizza! Start with a homemade whole wheat crust or buy pre-made whole wheat dough at the store. The topping and sauce possibilities are endless! Pile on the veggies and use low-fat cheese. Have meat lovers? Have some chicken or turkey sausage ready to go! For combination ideas, check out our favorite pizza recipes: Caramelized Onion and Goat Cheese; Barbecue, Corn, and Black Beans; Tomato, Basil, and Fresh Mozzarella

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12. Yogurt: For a yogurt bar think parfaits. Start with plain fat-free regular style or Greek style yogurt -- leave the sugar adding to your guests. To sweeten things up offer honey, maple syrup, berries, peaches, pomegranate seeds, cherries, and bananas. Next add something crunchy: cereal (see list above), nuts, and Sargent Choice granola.

13. Baked Potato: Potatoes are blank canvases, perfect for letting people get creative with flavor combinations. Before the party, bake white and sweet potatoes. For the white potatoes, topping ideas include: plain Greek yogurt, steamed veggies such as broccoli or carrots, low-fat cheese, green onions, beans, salsa, jalapenos, shredded chicken, barbecue sauce, and homemade chili. Sweet potatoes offer even more options since you can go sweet as well as savory: plain Greek yogurt, low-fat feta cheese, shredded chicken, barbecue sauce, homemade chili, roasted and seasoned chickpeas, corn, black beans, avocado, cinnamon, honey,almonds, and walnuts.

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Happy (almost) Summer!

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , | Comments (3)

Saving Money at the Grocery Store

May 2, 2013 at 11:30 am

Food Shopping

With food prices constantly going up, many people are looking for ways to save money at the grocery store, but it's not always easy navigating the supermarket aisles on a budget. Boston University's own Joan Salge Blake, RD, has some very helpful tips that will save you 30% on your next grocery bill. Head on over and read the full article on her blog Nutrition and You!

UPDATE (5/2/13): Joan has added another great article on buying produce on the cheap. Click here to check it out!

Have any good grocery money saving tips? We'd love to hear them! Leave us a comment below to spread the word!

By Sargent Choice Nutrition Center | Posted in BU Community, Nutrition News | Tagged , , , | Comments (1)

How to Cook Eggs: Easy Ideas

April 30, 2013 at 10:36 pm

“This is my invariable advice to people: Learn how to cook- try new recipes, learn from your mistakes, be fearless, and above all have fun!”
― Julia Child, My Life in France

For many people, the main thing holding them back from cooking at home is the fear of learning how. Here at the Sargent Choice Nutrition Center we want to help you get over this fear by equiping you with some cooking basics. Once you’ve mastered these, you’ll be amazed at how non-threatening most recipes will become — you may even find a passion for cooking!

 

By June Duan, Dietetics Student, Sargent College

2008_03_26-EggFreshness.jpg

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Eggs are a wonderfully healthful food; full of protein, vitamins and minerals to keep you satiated. They are also cheap, easy-to-prepare, and taste great. Yet for all their simplicity, many of us can botch up a simple scrambled egg. From hard-boiled to the classic omelet, here are the basics to cooking an egg, sans complexity.

Truffle Scrambled Eggs

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Scrambled Eggs: Take one or two eggs and whisk them together until even-colored and frothy. The more air you whisk in, the fluffier your eggs will be. You can add 1 Tbsp of milk for each egg and salt and pepper to taste. Heat 2 teaspoons of oil at medium heat in a skillet and pour in the eggs. Turn and fold gently until liquid is set.

Frying the Perfect Egg

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Fried Eggs: Heat a teaspoon of oil or SmartBalance until hot. Crack an egg and gently slip into the pan while reducing the heat to low. Cook the eggs 2-6 minutes depending on your preference of sunny side up or over-easy. For a firmer yolk, you can flip the egg and cook it for longer

* A lot of people have associate “fried” with an unhealthy level of fat. This is NOT true in the case of fried eggs! When prepared correctly, fried eggs typically have very little oil or fat.

perfect poached egg

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Poached Eggs: Boil at least 3 inches of water in a saucepan and crack an egg into a cup. Gently slide the egg into the boiling water. You can use a spoon to nudge the whites closer to the yolk. Allow the eggs to cook for 3-5 minutes. Remove with a slotted spoon.

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Hardboiled: Place eggs into a large pot and fill with water until eggs are covered by one inch. Bring water to a slow boil over medium heat and allow eggs to simmer for 1 minute. Remove from heat, cover, and allow eggs to sit for 10-12 minutes. Carefully remove eggs and rinse under cold running water. Allow eggs to cool before peeling.

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Classic Omelet: For a two-egg omelet, whisk eggs with 2 tbsp of water and a dash of salt and pepper. Heat a teaspoon of oil in a skillet and pour the mixture in. Push the edges of the eggs towards the center until all the uncooked egg becomes solidified. To add vegetables or low-fat cheese, place them on one half of the eggs, and fold over the other half.

* Be creative with vegetable additions! The most popular choices are tomatoes, onions, bell peppers, spinach, and mushrooms.

If you’d like to try your hand at something from the Sargent Choice kitchen, here’s an egg recipe that we love:

Eggs Florentine with Orange-Dill Sauce on a Whole Wheat English Muffin

Makes 6 servings

INGREDIENTS
2 pounds washed spinach leaves
¼ cup 100% orange juice
2 tsp olive oil
1 teaspoon balsamic
2 cloves of garlic, chopped
1 teaspoon white vinegar
2 teaspoons lemon juice
6 medium eggs
½ teaspoon turmeric
6 English whole wheat muffins
¼ teaspoon salt
3 plum tomatoes, sliced
3 Tablespoons olive oil
1 teaspoon chopped fresh dill

DIRECTIONS

1. Heat large sauté pan with 2 tsp olive oil. Add chopped garlic and let brown. Put half
of the washed spinach in pan until spinach wilts and then add in remaining spinach.
Cook for approximately 3 minutes, stirring several times. Cover and set aside.

2. Fill pot or large sauté pan with water and add white vinegar; heat just until water
starts to boil. Gently crack the eggs one by one into the simmering water, and poach
for 3 minutes until yolk is fully cooked. Remove the eggs with a slotted spoon; hold
on warm, covered platter.

3. While eggs are cooking, heat sauce pan on medium heat with orange juice,
balsamic vinegar and the lemon juice. Then stir in the turmeric, salt and oil. Add 1
teaspoon of chopped dill and whisk until all the ingredients are thoroughly blended.
Cook approximately 1 minute until sauce is warmed, remove from heat.

4. Toast English muffins. Place two halves of English muffin on plate. On one half layer ½ cup spinach, 4
plum tomato slices (or1 slice large beefsteak tomato), and the poached egg. Drizzle
4 teaspoons of the orange-dill sauce over everything. Sprinkle with some of the
remaining chopped dill (and black pepper, optional).

NUTRITION FACTS

Serving Size = 1 sandwich

Calories 350
Fat 15 g
Saturated Fat 2.5 g
Protein 19 g
Carbohydrate 43 g
Fiber 9 g
Sodium 600 mg

*Special thanks to Dietetic Intern Sandy Klemmer & Executive Chef Chris Bee for creating this delicious recipe!

Here’s a handy chart:

Type Cooking Time Tips Portable?
Scrambled Varies 1-3 min Wait to stir eggs until they have begun to set Throw it in a whole wheat wrap with some veggies
Fried Sunny side up: 2 min

Over-easy: 3-6 min

 Make a Breakfast Sandwich
Poached 3-5 min Add white wine vinegar to the water and use fresh eggs No
Hardboiled 10-15 min Yes
Omelet 3-4 min In tupperware

For more egg ideas, visit Endless Simmer < http://www.endlesssimmer.com/2009/04/16/100-ways-to-crack-an-egg/>

For video instructions on how to crack, boil, or fry an egg, visit Start Cooking < http://www.youtube.com/user/startcooking/search?query=eggs>

If you only have a microfridge available, What’s Cooking America has a handy guide on how to make eggs in a microwave! Click here < http://whatscookingamerica.net/Eggs/MicrowaveEggs.htm>

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , | Comments (2)

Best of the Food Web: Center for Science in the Public Interest

April 25, 2013 at 3:31 pm

By Kelli Swensen, Dietetics Student, Sargent College

Ever heard of the Center for Science in the Public Interest? They're the ones who came up with the label “organic” for foods, made it mandatory for food packaging to list nutrition facts, and many other major health policies and regulations that affect you almost every day. Oprah has even claimed the CSPI as the “master-mind critic that sounded the food alarms.” At it's heart, the CSPI is the organization responsible for keeping the public informed on health and food related policies, monitoring the food industry's influence on policies, and fighting for regulations to keep the American food supply safe.

What CSPI is best known for is their award-winning newsletter, Nutrition Action Healthletter. The largest circulation health newsletter in North America, Nutrition Action covers all aspects of food health including groundbreaking studies, explanations of recent policies, food facts, and insight into food companies and brands. We all eat, and this newsletter is one of the best ways to make ourselves informed consumers. To subscribe or learn more about the newsletter, click HERE.

Below are a few examples of past articles that can be found in their archives:

  • Food Fears
  • Xtreme Eating
  • Caffeine!
  • Soda Wars
  • Cozy Food
  • Meat's Impact
  • Brainmakers
  • Get Kids Cooking
  • Weight Loss Supplements

In addition to the newsletter, the CSPI's website is beautiful, containing researched and science-backed articles on the latest food trends. Definitely worth checking out, if not even bookmarking. Especially helpful is their Consumer Toolkit which contains links to:

  • "What to Eat" - A free download of 10 foods worth incorporating into your diet
  • "Score Your Diet" - An online survey that rates your diet based on health, environmental impact, and animal welfare
  • "Liquid Candy Tax Calculator" - An online calculator that estimates how much revenue the federal government or your state government could generate from a soda tax. The page also includes up-to-date articles on the ongoing debate over soft drink policies
  • "Chemical Cuisine" - An online guide to food additives. More on this next week!

 

Happy reading!

By Sargent Choice Nutrition Center | Posted in Best of the Food Web, Nutrition News | Tagged , , , | Comments (3)

Brownies Made With Beans? Who Knew!

April 23, 2013 at 4:16 pm

By Julia Brandeis, Dietetics Student, Sargent College

Once a month BU’s own Karen Jacobs EdD, OTR/L, CPE, FATOTA hosts the Sargent Choice Test Kitchen-East at the Hillel House Dining Hall on Bay State Road. In addition to featuring Sargent Choice-approved recipes, all foods made are Kosher. All are welcome to come cook, eat, learn, and engage with other students. We hope to see you next year!
With just one-month left of school, everyone is looking for ways to have more fun before the rush of finals studying begins. On Thursday night, April 11th, over 25 students gathered at the Hillel House on Bay State Road to cook, learn, have fun, and eat at the Karen Jacob’s Sargent Choice Test Kitchen East Campus Edition. This test kitchen was the Third and final east campus test kitchen of the semester. We gathered together to make a Sargent Choice Test Kitchen favorite: Fudgy Black Bean Brownies.
“How can brownies be Sargent Choice approved?” was the question circulating in the air. Well, the answer to that question lies in the recipe. The recipe, originally taken from the Meal Makeovers Moms’ book No Whine With Dinner, uses ground up black beans in the recipe. This recipe calls for less sugar than a classic brownie recipe, no butter, and just a little bit of canola oil. The black beans also provide some protein and fiber for a filling and enjoyable dessert that you don’t need to feel guilty about.

Because this test kitchen takes place in the industrial kitchen at the Hillel House, we had the chance to use an industrial size and strength food processor, which was very fun.  We also used an industrial size oven, which reduced the baking time of the brownies from 30-35 minutes to about 17 minutes. Throughout this semester, we have had a lot of fun using industrial sized equipment and adjusting the recipes for it. It was challenging at times, but we all worked together and ended with a delicious final product at each test kitchen. The brownies from this week came out fudgy, gooey, and delicious. The brownies were enjoyed by all! The East Campus Test Kitchen is over for the year, but look out for dates for next semester!

Fudgy Black Bean Brownies
Recipe from Meal Makeover Mom’s book, No Whine with Dinner
Yield: 16 2-inch brownies
Ingredients

  • 1 15-ounce can black beans, drained and rinsed
  • 3 large eggs
  • 3 tablespoons canola oil
  • ¾ cup granulated suga
  • r½ cup unsweetened cocoa powder
  • 1 teaspoon vanilla extract
  • ½ teaspoon peppermint extract, optional
  • ½ teaspoon baking powder
  • 1 pinch salt
  • ½ cup mini semi-sweet chocolate chips, divided

Directions

  1. Preheat the oven to 350°F.  Lightly oil or coat an 8 x 8-inch
  2. Place the black beans in the bowl of a food processor and process until smooth and creamy.  Add the eggs, oil, sugar, cocoa powder, vanilla, peppermint extract (if desired), baking powder, and salt and process until smooth.  Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  3. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.
  4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.  Cool in the pan before slicing into 2-inch squares.

 

Nutrition Facts for 1 Serving
Calories 120
Fat 5 g
Saturated Fat 1.5 g
Protein 3 g
Carbohydrates 18 g
Fiber 2 g

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , , | Comments (1)

Best of the Food Apps: Dirty Dozen

April 22, 2013 at 7:55 pm

By Allison Mars, Dietetics Student, Sargent College

This week on Best of the Food Apps we break it down..into lists with “Dirty Dozen.”
Dirty DozenDirty Dozen is a very simple app. If you’ve been wondering which produce you should buy organic then look no further. It provides two lists - the “Dirty Dozen” and the “Clean 15”. The dirty dozen are foods that have the highest amounts of pesticide residue. Therefore, if you are concerned about eating pesticides then you should purchase these foods in their organically grown varieties. The Clean 15 list is 15 foods that have very low levels of pesticides even when conventionally grown.  So again, if pesticides are a concern for you, conventionally grown varieties of these fruits and vegetables can be purchased without concern for pesticides. This app is useful if you want to purchase organic produce but your grocery budget doesn’t allow you to buy everything organic. For more information about organic foods and whether pesticides are even a concern for your health read this article from Nutrition Action Newsletter.

Get the app on your iPhone or Android before your next shopping trip!

UPDATE (April22, 2013): The Environmental Working Group (EWG) just released updated lists for both the "Dirty Dozen Plus" and the "Clean 15" as part of their 2013 Shoppers Guide to Pecticdes in Produce. Check out their website HERE for more information on what changes were made and why as well as the new lists!

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Disclaimer: The Sargent Choice blog includes links to other websites only as information to consumers, not as medical advice. When you access an external website, keep in mind that Sargent Choice has no control over its content.  Sargent Choice is not responsible for the content found at any of the sites, nor do any links imply endorsement or promotion of the company/organization, its content, services, therapeutic treatment options, or products. Accordingly, you visit any site at your own risk.  Sargent Choice is also not responsible for the policies and practices of these sites, such as their Privacy Policy, use of “cookies”, etc. We encourage you to review the privacy policies of each site that you visit through a link on our website

By Sargent Choice Nutrition Center | Posted in Best of the Food Apps, Nutrition News | Tagged , , , | Comments (16)

Sneaky Flourless Cake Brownies

April 22, 2013 at 8:06 am

By Kelli Swensen, Dietetics Student, Sargent College

Disclaimer: Technically these aren't flourless brownies. But stay with me. While these sinfully chocolately bars are not based off of flourless chocolate cake, that's exactly what they taste like. Okay, continue reading.

Picture from Meal Makeover Moms

One night while over at Karen Jacob's Test Kitchen, Karen asked if anyone wanted a small brownie square. A Meal Make Over Moms recipe that had been first made at a test kitchen in January, Karen made another batch the previous weekend to impress company. Curious to try these rave-review brownies I grabbed one off the plate and sunk my teeth into one of the richest, most fudgy brownies I could remember eating - the only thing even coming close was a piece of flourless chocolate cake I had at a restaurant.

As I was savoring my final bite, I was informed that what makes these brownies healthy is the addition of black beans. I was completely surprised. Nothing about those brownies gave any hint that they were made with black beans. I highly recommend making them and keeping the secret ingredient secret until everyone is going back for seconds.

In addition to being healthy, these brownies are also gluten-free!

Tomorrow I'll be posting the recipe as it was just featured last week at the East Campus Sargent Test Kitchen!

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , | Comments (2)

SC teaches you to read your labels or make your own!

April 18, 2013 at 11:57 am

By Bianca Tamburello, Dietetics Student, Sargent College

 

Soup can be a fast, nutritious and simple meal to make for those bitter cold nights that are already upon us. But before you reach for the can of soup in your cupboard, read the label! Canned soups and other processed foods are often loaded with sodium.

The rule of thumb for label reading is that 5% or less of the daily value is considered low and 20% or more is considered high. But packages often have labels such as “low sodium” and “sodium-free” on the front paneling. How is a consumer supposed to interpret this information?

Mayo Clinic defines these misleading labels so that you’re not fooled on your next trip to the grocery store.

Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.

Very low sodium. Each serving contains 35 mg of sodium or less.

Low sodium. Each serving contains 140 mg of sodium or less.

Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version. You should check the label to see how much sodium is in a serving.

Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version. You should check the label to see how much sodium is in a serving.

Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

To make your life even easier, make your own soup and avoid roaming down the soup isle reading labels. Plus, homemade soup is far more nutritious than any option found in a can. Make a large portion when you have the time and freeze the soup into smaller batches to make a fast and healthy meal on one of your most hectic days.

This SC Minestrone Soup will keep your body warm and your stomach full. Bonus: It’s loaded with whole grains, protein and vegies!

Sargent Choice Minestrone Soup
Yields 8 servings

Ingredients
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
8 cups vegetable broth
2 ½ cups (3/4-inch) cubed peeled butternut squash
2 ½ cups (3/4-inch) cubed peeled baking potato
1 cup (1-inch) cut green beans (about ¼ lb)
½ cup diced carrot
1 teaspoon dried oregano
Freshly ground black pepper to taste
¼ teaspoon salt
4 cups chopped kale (leaves only, remove stem)
½ cup whole wheat elbow macaroni
1 (16-ounce) can cannellini beans or navy beans, rinsed and drained
½ cup (2 ounces) grated fresh Parmesan cheese

Directions:

1.  Heat the oil in a large Dutch oven over medium-high heat.  Add onion and garlic; sauté 2 ½ minutes or until tender.

2.  Add broth and the next 7 ingredients (through salt); bring to a boil. Reduce heat, and simmer 5 minutes.

3. Add kale, elbow macaroni, and beans; cook 10 minutes or until pasta is done and vegetables are tender. Sprinkle with cheese.

 

1 Serving (~1..5 cups)
Calories 250
Fat 4 g
Saturated Fat 1 g
Protein 11 g
Carbohydrates 44 g
Fiber 7 g

 

 

 

 

Adapted from Cookinglight.com

 


By Sargent Choice Nutrition Center | Posted in BU Community, Nutrition News, Recipes | Tagged , , , , , | Comments (5)