Healthy Twist on a Sweet Favorite: Mini Blueberry Cheesecakes

March 19, 2013 at 12:24 pm

By Allison Mars, Dietetics Student, Sargent College

Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in StuVi 2 Apt. 2302 from 8-11pm. She kindly welcomes the BU community to make and test new Sargent Choice recipes while we eat, talk and play games like Apples to Apples or Bananagrams.

Everyone loves desserts. While some people’s sweet tooths may be stronger than others, I can’t say I’ve ever met someone who honestly does not like dessert. With this in mind, and the idea that healthy eating should always include foods that make you happy, the Sargent Choice Test Kitchen set out to make mini berry cheesecakes. This was a Meal Makeover Mom’s recipe and was well received by everyone in the test kitchen (and the StuVi 2 security guards!)

Cheesecake is typically loaded with saturated fat from the cream cheese and the butter in the crust. This recipe cuts down on those unhealthy fats by using reduced fat cream cheese for the filling and adding some fat free vanilla Greek yogurt. This Greek yogurt is delicious and helps to thicken the filling while adding a little tang and some vanilla flavor. Another way this recipe shakes things up is by using wonton wrappers in place of the traditional graham cracker crust! These wonton wrappers are the perfect base for the cheesecakes: they crisp up when they’re in the oven and the chewy texture provides a nice contrast from the smooth filling. While not whole grain, and therefore not meeting all of Sargent Choice’s criteria, these wonton wrappers do save you fat and calories compared to traditional crust. We feel that they are a good example of enjoying foods in moderation.

The recipe calls for berries to top off these cute cakes, but you can substitute with other fruits to your liking. We happened to have a ripe pineapple on hand, so we cut that up and topped some of the cheesecakes with it for a tropical twist. Some other great topping ideas suggested by the Meal Makeover Moms were sliced almonds, shredded coconut, and maple syrup. We laid out maple syrup, some cut up frozen berries and cubed pineapple in a cheesecake assembly line. These made for delicious variety as everyone could add whatever they wanted to their own mini cheesecake.  Everyone in the test kitchen raved over these. I would consider this a win for healthy desserts. Check out the recipe over at Meal Makeover Moms!

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

Spring Into Sargent Choice Night

March 18, 2013 at 2:38 pm

By Kelli Swensen, Dietetics Student, Sargent College

Welcome back! Coming back from Spring Break can be an adjustment, especially if you went somewhere warm, and make you crave spring weather just that much more. To welcome you back, Sargent Choice and BU dining halls are hosting Sargent Choice Night Thursday, March 21st. To get your taste buds and stomach excited for dinner, Sargent Choice and Chef Adam Pagan will be holding a pre-tasting at the GSU on Thursday from 11-2. At the event, students can sample two of the dishes that will be featured at dinner:

  • Chana Masala with Whole Wheat Naan (a Karen Jacobs Test Kitchen favorite)
  • Sizzling Shrimp Gazpacho Salad (Chef Pagan’s favorite recipe of the night)

The mastermind behind the Spring-inspired menu, Chef Adam Pagan of 100 Baystate, says that he was inspired by fresh, seasonal ingredients and wanted to create a spring-oriented theme to get students excited for light, spring flavors. When asked about how this new menu fits in with existing Sargent Choice recipes, he said that it fits great. Looking at the menu below, you can see for yourself how the new menu introduces new flavors to Sargent Choice that students have been wanting. The menu also draws from both Make a Difference Mondays and Sargent Choice Test Kitchens at Karen Jacob’s apartment, with sustainable ingredients and two KJ recipes: Baked Tofu Sticks and Chana Masala with Whole Wheat Naan.

So what’s Chef Pagan’s favorite recipe of the night? Sizzling Shrimp Gazpacho Salad. He said that he really likes the flavor from the lemon garlic marinade and thinks that it’s a good, fresh, spring dish. The salad is a fresh arugula base and the marinated shrimp is cooked hot in front of you – definitely be sure to try this Thursday!

Chef Pagan’s hope for the night is for the students to feel satisfied with their meals, really enjoying the spring flavors.

So here it is, the Spring-inspired Sargent Choice Night Menu. Looking forward to seeing you all Thursday!

Soup:

  • Moroccan Lentil and Chickpea Soup

Pizza:

  • Margherita Pizza

Entrees:

  • Grilled California Chicken Sandwich with Citrus Mayo served with Lettuce, Tomato, and Avocado. Mixed Green Salad with Zesty Italian Dressing
  • Grilled Peanut Butter, Banana and Sargent Choice Granola Sandwich
  • Pasta with Chicken and Roasted Vegetables in a Garlic White Wine Sauce
  • Lemon and Herb Grilled Chicken with couscous and Mixed Green Salad with Sweet Pickled Red Onions
  • Sizzling Shrimp Gazpacho Salad
  • Herb Crusted Pacific Cod with Clam Infused Broth with steamed Red Bliss Potatoes with Fresh Chervil and Lemon Dressed Arugula
  • Chana Masala with Whole Wheat Naan Bread and Brown Rice
  • Baked Tofu Strips with Soy Dipping Sauce and served with Shaved Vegetable Slaw (Vegan)
  • Halal Certified Beef Top with Horseradish Sauce, Roasted Vegetables, and Roasted Maine Potatoes (Gluten-free)

Dessert

  • Raspberry Cookie Swirl Parfait

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

Weightlifting Not Just for the Boys

March 15, 2013 at 4:46 pm

By Kelli Swensen, Dietetics Student, Sargent College

 

Image Source

I remember the first time I stepped into Fitrec I was so excited by all the elliptical machines, the pretty track, the perfectly-blue swimming pools, and the large amount of fitness classes. Basically anything and everything but the weights. Always being active in sports like field hockey, running, and skiing, cardio was my definition of exercise – weights were something my dad and brother used, guy workout equipment. When I came to college I learned that weights are not only for guys trying to bulk up – women can and should use them too.

I find that many women forget about or avoid weight lifting for many reasons. Two of the most popular being:

  1. They are under the impression that to have a lean body you only need to do cardio (false)
  2. Think that weight lifting makes look bulky (also false)

BU Today’s article, "Women and Weight Lifting: It’s Good for You" discusses these and other preconceptions many women have about weight lifting. Be sure to check out the article! But first, keep reading to find out how weight lifting is beneficial for women.

Tones without bulking.
While the health benefits of lifting weights are many, what motivates most of us to workout is seeing physical changes. Worried about bulking? You shouldn’t be. Women have less testosterone, one of the key hormones responsible for muscle hypertrophy, than men, making it much harder for women to get that bulkiness. Want to look toned? Head for the weight room.

Image Source

 

Increases athletic performance and daily activities.
Watching the Olympics over the summer, I started noticing a trend in all the sprinters: they had muscular arms. They need to have those strong arms to propel them further and faster towards the finish line. Lesson learned: Increasing your amount of lean body mass will help you run faster, throw farther, and jump higher. Also important but not as exciting as sports, everyday activities like opening jars and carrying boxes all become easier with more muscle strength.

 

Image Source

Helps prevent osteoporosis.
Often taken for granted, our bones provide us our independence and ability to do our favorite activities. Like muscle, we have some control over how strong our bones grow, but unfortunately the window of opportunity is small: bone mass grows up until age 30, with the peak growth time ending around 18 for girls. From 30 until menopause, most women’s bone mass stays pretty steady, but after menopause many women experience rapid bone loss, sometimes resulting in osteoporosis. So how do you build bone mass? and then how do you preserve it? Research has shown that weight-baring exercise, in addition to adequate calcium in the diet, increases bone density in youth and prevents loss in older women.

Helps protect against heart disease and diabetes
Like its cardio counterpart, weightlifting is a protective factor against many chronic diseases, including heart disease and Type 2 Diabetes. A good rule of thumb: an active body is a healthy body.

 

While the BU Today article focused primarily on weights, you don’t have to have dumbbells to get strong. Body weight resistance exercises also increase muscle size and are great, inexpensive options for resistance training.

Have a favorite workout routine or love weightlifting? We’d love to hear! Leave us a comment.


By Sargent Choice Nutrition Center | Posted in BU Community, exercise, Nutrition News | Tagged , , , , , , , , , , | Comments (14)

Best of the Food Apps: Dana Farber “Ask the Nutritionist”

March 13, 2013 at 11:20 am

By Allison Mars, Dietetics Student, Sargent College

Every Wednesday this semester we will be posting about a new blog or cooking website that we love! The internet is filled with food websites, and our goal is to arm you with the “Best of the Food Web”!

Main Screen

Proper nutrition can make a huge difference in the lives of cancer patients. Choosing the right foods can help alleviate some symptoms associated with treatment and can help promote recovery. Dana Farber Cancer Institute understands this and has a knowledgeable team of registered dietitians available to meet with their patients. Recently these dietitians, and nutrition department volunteers, worked with the marketing teams to develop an iPhone app. This app includes healthy recipes from the nutrition department website’s “Recipe of the Month”, and a section on questions to “Ask the Nutritionist”. These questions are user-submitted and cover a variety of topics.

Ask the Nutritionist

The “Ask the Nutritionist” questions cover many areas of nutrition and aren’t just cancer-related. Many talk about hot topics in the food world, address vitamin/supplements, and the list goes on and on. They are organized into different categories within the app, making it easy to search for what interests you. Try looking under “General food info” or “Food news and hot topics” to get started. If you’re curious about something you can also submit a question to the RDs through the app itself!

Recipe Finder

This app isn’t just for people who are undergoing cancer treatment. It can be used by anyone looking to find healthy recipes. The recipes are organized by food type, meal, and symptom management, making it easy to find exactly the kind of recipe you’re looking for. Although the symptoms used are those that commonly occur during chemotherapy, they can happen to anyone. Suffering from constipation, fatigue, diarrhea, or nausea and want to know what you can eat to help? This is the app for you. Each recipe also includes a little nutrition tip to give some insight into what makes it nutritious, or offers a tip on preparation.

Get the app for your iPhone today!

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

 

 

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, BU Community, Nutrition News | Tagged , , , , | Comments (9)

A New Twist On A Sargent Choice Classic: Smoky Corn and Black Bean Pizza with Spices

March 8, 2013 at 5:11 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 month!


With March just around the corner, the excitement of spring was in the air. Last week, we joined professor Karen Jacobs at the Sargent Choice Test Kitchen-East Edition in making some delicious Smoky Corn and Black Bean Pizza- in a real brick oven! We took this favorite Sargent Choice recipe and gave it a new kick.

We have access to many different tools and ingredients to spice up this Sargent Choice classic in the industrial kitchen at The Hillel House. The major excitement was using the brick oven and a real wooden paddle to make the pizza! We also have access to a variety of spices including Cajun spice, curry, onion, and garlic, so naturally we made four pizzas so we could experiment with different spices on each. Overall, Cajun spice seemed to be the best one to add.


In Hillel’s kitchen, all the ingredients have to be certified Kosher. It can be difficult to find a variety of kosher cheeses, but Karen Jacobs was nice enough to go on the hunt to find Kosher sliced mozzarella. Sargent choice Smoky Corn and Black Bean Pizza is a great alternative to a college student’s average take-out pizza: It is absolutely delicious and is perfect for a winter night in or shared at a summer BBQ!


Join us at the next test kitchen, March 21st, at 7:30 PM at The Hillel House, 213 Baystate Road. We look forward to seeing you there!


Sargent Choice Smoky Corn and Black Bean Pizza

Ingredients
-       1 large tomato, diced
-       1 cup canned black beans, rinsed and drained
-       1 cup frozen corn kernels, defrosted
-       2 Tablespoons cornmeal
-       1 prepared whole-wheat pizza dough
-       1/3 cup barbeque sauce
-       1 cup shredded part-skim mozzarella cheese

Directions:

1)   Preheat oven to 450°F

2)   Combine tomato, beans and corn in a medium bowl

3)   Stretch the dough into about a 12in circle on a lightly floured surface. Sprinkle cornmeal on the pizza pan then place the dough on the pan. Bake 8-10 minutes until puffed and lightly crisped on the bottom

4)   Spread barbeque sauce, tomato mixture and cheese on pizza. Return to oven and bake until the edges of the crust are crispy and the cheese has melted.

Tips and serving ideas

-       If whole-wheat pizza dough is not available use a pre-prepared whole-wheat pizza crust

-       To complete the meal, add a fresh salad with your leftover beans and chopped tomato; toss with your favorite dressing.


By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , | Comments (14)

Pass on the Salt, Please

March 8, 2013 at 4:36 pm

By Kimberly Greene, Sargent Choice Nutrition Center Dietetic Intern

Image Source

What is the first thing you consider when you look at a nutrition label? For most, it’s serving size, calories, fat, and, sometimes, sugar1.  Sodium is often overlooked, especially by young adults who are perhaps not yet concerned with phrases like “hypertension” or “heart disease”. Yet studies are now suggesting that it may be even more important for this age group to start becoming aware. Excess sodium intake has been shown to cause hypertension in both children and adults. High blood pressure in child and adolescence increases the risk of hypertension in adulthood, early development of cardiovascular disease, and premature death. Furthermore, this risk increases in those who are overweight or obese2.

I think there is often confusion surrounding the issue of sodium, some of which I hope to clear up here. Let’s start with the basics.

Sodium is an essential mineral in the body for maintaining fluid balance, as well as helping the nervous system and muscles function properly. Your kidneys play a key role in regulating the amount of sodium stored in the body, but they can run into trouble if you consume too much on a daily basis. Sodium begins to accumulate in the blood and is followed by water. As a result, blood volume increases and causes more pressure in the arteries as your heart works harder to pump blood around your body. Over time, high blood pressure (known as hypertension) increases the risk of heart disease, stroke, kidney failure, and more. Furthermore, high blood pressure in childhood or adolescence has been associated with early development of these diseases and premature death.

Image Source

In the U.S., almost all of our sodium intake comes from salt; 75% of it found in processed or restaurant foods, while only 25% is added during cooking or at the table4. The USDA recommends limiting sodium intake to 2,300 mg/day, and states that those who are over 51, African American, or who have high blood pressure, diabetes, or chronic kidney disease should consume no more than 1,500 mg/day3. To put it in perspective, this is less than 1 teaspoon of salt per day. We only need a very small amount, but the average sodium intake in the US is over 3,400 mg/day4.

Image Source

So, what are some ways you can reduce sodium in your diet? The first, and perhaps most important, is reading nutrition labels. Foods that are usually high in sodium are frozen meals, pizza, lunch meats, sauces/marinades, instant/flavored rice or pasta mixes, and canned soups. Cut back on these items, and if you do buy them look for low or reduced sodium options, and those with no more than 700mg of sodium. Rinse canned tuna or beans, as this can remove up to 41% of the sodium5. At restaurants, avoid dishes that are sauce or cheese heavy and choose lightly-marinated fish or salad with dressing on the side. When cooking, add extra herbs and spices to boost the flavor of the recipe instead of relying on salt.

For more ideas of how to reduce the sodium in your own diet, making an appointment with a registered dietitian can be a great resource. If you have a family history of hypertension, want to find out more about salt sensitivity, or have other medical questions or concerns, don’t hesitate to speak with your doctor. Have your blood pressure taken annually and ask to discuss what your results mean. Communication can be one of the most powerful measures to prevent chronic disease risks and advocate for your health.

  1. Graham DJ, Jeffery RW. Location, Location, Location: Eye-Tracking Evidence that Consumers Preferentially View Prominently Positioned Nutrition Information. 2011. Journal of the American Dietetic Association, 111 (11);1704-1711
  2. Yang, Quanhe, et al. Sodium Intake and Blood Pressure Among US Children and Adolescents. 2012. Pediatrics.
  3. USDA. Dietary Guidelines for Americans, 2010. www.dietaryguidelines.gov. Accessed Feb 13 2013
  4. USDA. NHANES What we eat in America. Sodium Intake of the U.S. Population
  5. Duyff RL, Mount JR, Jones JB. Sodium Reduction in Canned Beans After Draining, Rinsing. 2011. Journal of Culinary Science & Technology, 9(2).


By Sargent Choice Nutrition Center | Posted in Nutrition News | Tagged , , , , , , | Comments (3)

The Other Meat Alternative: Seitan

March 1, 2013 at 11:59 am

By Courtney Lenhart, Sargent Choice Nutrition Center Dietetic Intern

I was given the challenge of making seitan for the Vegetarian Nutrition class at FitRec. I was a bit intimidated, as I had never tasted the wheat meat before, but I forged ahead and had some pretty good results. After some research I found that boiled seitan has a sponge-like texture and looks like a brain, so I didn’t want to make that. I found a few recipes for baked and steamed seitan and, after weighing the pros and cons, decided to make steamed. The baked recipe I found took 90 minutes to make, steamed takes 30 minutes, plus the texture of the product seems to come out the same—chewy and sausage-like.

Seitan is a great meat alternative with it being a great source of protein: 26 grams per serving. It is also a great source of the B vitamins, most notably vitamin B12. Vitamin B12 is primarily found in animal products making it a nutrient of concern for the vegan population. B12 is essential for red blood cell formation, neurological function, and DNA synthesis. Luckily, the nutritional yeast in the seitan recipe provides 100% of the RDA for this important nutrient.

Italian “Sausage” Seitan Recipe
Adapted from the Vegan Epicurean

Makes 4 “sausages”

Ingredients

  • 1 c Vital wheat gluten
  • 3 T   Nutritional Yeast
  • 1 t Onion Powder
  • 1 t Garlic Powder
  • 1 t Fennel Seeds
  • 1 t Paprika
  • ½ t Crushed Red Pepper Flakes
  • ½ t Agave Syrup
  • 2/3 C Low-Sodium Vegetable Broth
  • 2 T Extra Virgin Olive Oil
  • Tin Foil

Directions

1. In a large mixing bowl mix dry ingredients.

2. In a smaller bowl mix wet ingredients – whisk until well mixed

3. Add the liquid ingredients to the dry ingredients, stir with rubber spatula until ingredients stick together forming a ball.

4. Knead dough for several minutes, (approx. 8-12 minutes). Dough should be fairly smooth with some cracks.

5. Cut dough into four equal pieces, form each portion into cylindrical sausage shape

6.Wrap each sausage separately in foil, twist ends like a candy wrapper to seal

7. Place “sausages” into steamer and steam for 30 minutes.

8.Carefully Remove and unwrap each sausage. Cool on counter top until “sausages” are cool to the touch.

9. Use as you like. Sliced in pasta, in a bun, etc… Sausages may be stored in a tightly sealed plastic bag for up to 2 weeks or frozen.

    Nutrition Facts: 206 calories, 26 g protein, 8 grams fat, 1 g sat fat, 5.5 g monounsaturated fat, 1 g polyunsaturated fat, 9 grams carbohydrate, 2.5 g fiber, 2.9 mcg Vitamin B12

     

    I decided to slice up my seitan sausage and add it to a pasta dish: Shells with Seitan, Broccoli Rabe, and Roasted Tomatoes. This recipe offers Protein, vitamin C, folate, calcium, and vitamin A. It is also mighty tasty.

    Shells with Seitan, Broccoli Rabe, and Roasted Tomatoes
    Adapted from Christina Cooks

    Serves 4

    Ingredients

    • 1 lb Broccoli rabe—rinsed well and drained
    • 1- 15 oz can Diced roasted tomatoes
    • ½-1 onion—thinly sliced in “half moon” shape
    • sea salt to taste
    • ½ lb   seitan, chopped
    • 1-3 fresh garlic cloves, minced
    • pinch crushed red pepper flakes
    • ½ lb (8 oz) Whole wheat pasta shells
    • 1-2 T EVOO

    Directions

    1. Cut stalks off of broccoli rabe and chop the rest into approx. 1 inch pieces. To steam the rabe place steaming basket in a large pot, add water to until the level reaches the bottom of the basket. Bring to a rolling boil and add rabe, cover the pot and steam over high heat until bright green, about 1 minute. Drain and set aside.
    2. Heat olive oil in a skillet and sauté onions with a pinch of salt until translucent, approx. 3-4 minutes.
    3. Add seitan to the skillet and sauté over low heat until browned. Stir in the garlic, red pepper, and season lightly with salt. Saute until garlic has softened, 2-3 minutes. Add diced tomatoes and rabe, stir. Cover and cook over low heat for 5-7 minutes.
    4. While the sauce is cooking, bring 2.5 Quarts of water to a rolling boil and add pasta. Cook according to package directions. Drain pasta when it is ready. Transfer to a serving bowl and toss with seitan mixture.

     

    Nutrition information:
    524 Calories, 38 g protein, 13 g fat, 1.5 g saturated fat, 8 g monounsaturated fat, 1.5 g polyunsaturated fat, 65 g carbohydrates, 9 g fiber, 2.93 mcg vitamin B12


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

    Best of the Food Web: Healthy Chicks

    February 27, 2013 at 11:17 am

    By Kelli Swensen, Dietetics Student, Sargent College

    Every Wednesday this semester we will be posting about a new blog or cooking website that we love! The internet is filled with food websites, and our goal is to arm you with the “Best of the Food Web”!

    It’s been awhile since we’ve done a Best of the Food Web installment, but recently I came across a website that is too good not to share: Healthy Chicks. First things first, what is a “healthy chick”? According to the blog, a healthy chick is:

    1. A real woman who sparkles with confidence, self-love and positivity and
    who understands that happiness and health go hand-in-hand; when you meet
    one you often think to yourself, “I want what she’s having!”
    2. A young woman who lacks self-doubt, guilt and judgment in others and herself, and who understands that ‘diet’ is a dirty word

    I love this! What’s even more awesome than these definitions is the original “healthy chick” herself, Rachel Chemerynski. Currently living in Boston, Rachel is a freelance writer, holistic health coach, and FitFluential Ambassador – a perfect combination for a health & happiness blog writer. Her passion for boosting women’s self-esteem and self-love is overwhelmingly evident and sincere.

    "ChickLit" Image from Healthy Chicks

     

    The first thing I noticed was how addictive Rachel’s voice is. Each post feels like you’re reading an entry out of your best friend’s diary. She even likens the blog to Carrie’s monologues from Sex and the City, but with “a little more green tea and self-love, minus all the other drama.”  Posts include healthy recipes, motivational mantras, and inspirational real-life stories – all the tools one needs to become a healthy chick.

     

    Healthy Chicks' Wild Mushroom and Sweet Potato Coconut Soup. Image from Healthy Chicks

    What I love most about Healthy Chicks, and Rachel in particular, is how perfectly she captures the mindset of people struggling in their relationship with food and body image. Having been through the trials many women face: poor body image, low self-esteem, and fad diet after fad diet, Rachel knows first hand that to be truly healthy you also have to be happy in your own skin. To get to know Rachel better, please go read her About page!

    Image from Healthy Chicks

    I first found Healthy Chicks on Twitter and regularly checked out her tweets, but it wasn’t until Rachel’s post “Friday Flashbacks: Counting Calories” that I officially became a Healthy Chicks groupie. In the post, Rachel shares her journey with calorie counting in college. Each sentence sent shivers down my spine, as I could relate to almost all of them. Despite studying nutrition and working with professionals who help treat eating disorders, I still forget that others have experienced the same obsessions that I once did. I instantly fell in love with and wrote down this quote from the post, "Counting your blessings is much more gratifying than counting calories." The beauty of this post is that it illustrates the true nature of calorie counting obsession, while at the same time provides comfort to those who are currently struggling with obsessive calorie counting by proving to them that they are not alone and that there is hope. Whether or not you or someone close to you has struggled with disordered eating, I encourage you to read this post and then share it with your friends.

     

    Now run off and get drawn in by the wonderful posts on Healthy Chicks!

    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 Web | Tagged , , , , | Comments (18)

    Let’s Roll: Homemade Sushi

    February 25, 2013 at 1:48 pm

    By Megan Smith, Sargent Choice Ambassador

    Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in StuVi 2 Apt. 2302 from 8-11pm. She kindly welcomes the BU community to make and test new Sargent Choice recipes while we eat, talk and play games like Apples to Apples or Bananagrams.

    No, we’re not about to stop, drop, and roll – We’re about to make some Sargent Choice Vegetarian Brown Rice Sushi!

    This recipe had our highest attendance yet for our test kitchens this spring semester. So, next time you’re craving sushi turn it into a party by getting some friends and making it together.

    In addition to being delicious, these sushi rolls are also incredibly simply to make. The hardest part is cooking the rice, so if you’ve cooked rice before you know that means this recipe is a piece of cake! Or… I mean… a roll of sushi, I suppose…

    The students had a lot of fun making their own sushi rolls and having the freedom to put in all their favorite ingredients. Each roll was unique and everyone loved his or her creation.

    See you next week!

    Sargent Choice Vegetarian Brown Rice Sushi

    Yields 2 Servings, 6 pieces each

    Ingredients
    -       2/3 cup dry short-grain brown rice
    -       1 cup water
    -       2 teaspoons light soy sauce
    -       2 Tablespoons seasoned rice vinegar
    -       1 teaspoon wasabi powder
    -       2 (8¼ x 7¼ in) sheets roasted nori (dried layer)
    -       ½ Kirby cucumber, peeled, seeded, and cut into thin slices
    -       ½ medium carrot, cut into 1/16 in think matchsticks
    -       ½ small California avocado, peeled and cut into thin slices
    -       ¾ ounces radish sprouts, roots trimmed
    -       6 ounces firm tofu, cut into several long pieces

    (Also feel free to add or substitute your own favorites – we tried things including cooked sweet potato, and chives as well)

    Directions

    1)   Prepare brown rice as directed with 1 teaspoon sauce.

    2)   While rice is standing, stir together vinegar and remaining teaspoon soy sauce.

    3)   Transfer rice to a wide, nonmetal bowl and sprinkle with vinegar mixture. Toss gently with a large spoon to combine. Cool rice, tossing occasionally, for about 15 minutes.

    4)   Stir together Wasabi and teaspoon of water to form a stiff paste. Let stand for at least 15 minutes to allow flavors to develop.

    5)   Arrange 1 sheet of nori shiny side down on a sushi mat lengthwise (if you don’t have a sushi mat, you can just roll it by hand on a clean counter or table). With damp fingers gently press ½ the rice onto the nori with a 1¾ in border on the farthest edge.

    6)   Starting 1-in from the side nearest you, arrange half the cucumber matchsticks, carrot matchsticks, avocado slices, and tofu pieces in an even strip horizontally across the rice (you may need to cut pieces to fit). Repeat with half the radish sprouts, letting some sprout tops to extend beyond the edge.

    7)   Roll the bottom edge of matt toward the top edge while holding the filling in place and pressing firmly. Continue rolling to the top and press firmly to seal roll. Let stand for 5 minutes with the seam down and cut crosswise into 6 pieces with a wet knife.

    8)   Repeat steps 5-7 with the second sheet of nori.

     

    Nutrition information
    1 Serving (6 pieces)

    Calories 250
    Fat 10 g
    Saturated Fat 1.5 g
    Protein 12 g
    Carbohydrates 28 g
    Fiber 6 g

     

     

     

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

    Nothing Fishy: Getting Better Acquainted with Sustainable Fish Varieties

    February 23, 2013 at 2:06 pm

    By Kelli Swensen, Dietetics Student, Sargent College

    Image Source

    With Make a Difference Monday being held every Monday this semester, the dining hall along with BU Sustainability have created more delicious, original, sustainable recipes. One of the main goals of Make a Difference Monday is to replace foods with large carbon-footprints, like red meat, with sustainable protein options. As a result, many of these new recipes will feature fish, specifically Pacific Cod, MSC-Certified Muscles, and Wild from Maine Atlantic Redfish. At the Sargent Choice Nutrition Center, we believe in the importance of being informed about what you eat. So, before you take a bite, here are some brief descriptions of the fish you’ll be eating.

     

    Pacific Cod

    Cousin to Atlantic Cod, Pacific Cod is just as versatile, but softer and more delicate. If you’re a little wary about eating fish, Pacific Cod is a great one to try.

    What makes it sustainable? According to the New England Aquarium, Pacific Cod populations are “well-managed” and not in current danger of being over-fished. They are caught using bottom longline gear and pots, which are environmentally friendly methods that cause very minimal habitat destruction and help to keep the populations healthy.

    Want to cook it at home? When picking out Pacific Cod, choose whiter fillets over greyer fillets for optimal freshness.

    "Endangered Species and Habitats." Pacific Cod and Its Sustainability. New England Aquarium, May 2013. Web. 23 Feb. 2013, from http://www.neaq.org/conservation_and_research/projects/fisheries_bycatch_aquaculture/sustainable_fisheries/celebrate_seafood/ocean-friendly_seafood/species/pacific_cod.php

     

    MSC-Certified Mussels

    Mussels are a favorite among many due to their sweet taste and tender texture. There are many varieties of muscles, including the popular blue muscles, which are found in the Atlantic and Pacific coasts of the US.

    What makes it sustainable? MSC stands for the Marine Stewardship Council, a program that sets standards for labeling fish as sustainable. An MSC sticker insures that the fish you are eating can be traced back to sustainable fishing practices. For the full list of standards and certification requirements click HERE.

    Image Source

    Want to cook it at home? In addition to choosing muscles that are MSC-certified, its important to choose ones whose shells are tightly closed or that snap shut when you tap them. This indicates that they are both alive and edible.

    "Mussels." MSC. Marine Stewardship Council, n.d. Web. 23 Feb. 2013. <http://www.msc.org/cook-eat-enjoy/fish-to-eat/mussels>.

     

    Wild from Maine Atlantic Redfish

    Also known as Acadian redfish, Maine Atlantic Redfish is a firm, white-fleshed fish that is available year-round.

    What makes it sustainable? Strict regulations keep Acadian redfish from being over-harvested. Additionally there are now fishing gear restrictions.

    What to cook it at home? The key to Maine Atlantic Redfish is to prepare it soon after purchasing because it spoils faster than many other fish.

    "Acadian Redfish." FishWatch.gov. NOAA FishWatch, n.d. Web. 23 Feb. 2013. <http://www.fishwatch.gov/seafood_profiles/species/redfish/species_pages/acadian_redfish.htm>.

     

    Want More Information?

    While fish are an excellent addition to a healthy diet, not all of them are as safe or sustainable as others. Be sure to check out our review of the Seafood Watch App – an app that tells you which fish are safest to consume -- to become an informed consumer.

     

     

     

     


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