A Sargent Choice Summer

May 23, 2012 at 11:28 am

By Kelli Swensen, Dietetics Student, Sargent College

Congratulations to all BU graduates and happy summer to everyone else! Despite the current rainy weather, summer break is finally here! To celebrate, we’ve compiled a list of summer-worthy Sargent Choice recipes, perfect for a backyard BBQ or a simple get-together. Maybe even impress your parents by making them one of these recipes one night.

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Snacks and Appetizers

Mains

Something Sweet

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Fresh fruits and vegetables are always Sargent Choice. Take advantage of all the sweet varieties available during the summer!

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Source

Have a favorite Sargent Choice recipe to make for friends and relatives? We’d love to know which ones! Leave us a comment below.

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Test Kitchen Roundup

May 10, 2012 at 9:52 am

By Kelli Swensen, Dietetics Student, Sargent College

 

The end of the school year means frantically balancing studying for finals, packing up to go home, and getting in those last couple nights with friends. To take a break from all the craziness that comes with the end of the academic year, here is a roundup of all of the wonderful recipes featured at Karen Jacob's Sargent Choice Test Kitchen this year:sushi1-1024x638

Perfect for a Party

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Entrees to Impress

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Sweet Treats

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Eating a Healthy Vegetarian Diet

May 7, 2012 at 8:33 am

By Josianne Cadieux, Sargent Choice Nutrition Center Dietetic Intern

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Intro

Vegetarians have been found to have lower risk of developing obesity, diabetes, cardiovascular disease, high blood pressure, and some forms of cancer. However, these health benefits only hold true if a person consumes a healthy vegetarian diet including whole grains, fruits, vegetables, plant based protein sources (beans, tofu, tempeh), and healthy fats.

It is important to be aware that nutrient deficiencies can be a problem for people consuming vegetarian diets. Nutrients of greatest concern include riboflavin, vitamin B12, vitamin D, iron, calcium, zinc, and omega 3 fatty acids.

Tips to make sure you’re getting enough Calcium: If you do not consume dairy products, you may not be getting enough calcium. Fortified soy and rice beverages are a good source of calcium. Other calcium-rich foods include broccoli, soybeans, almonds, tofu, figs, bok choy and kale.

Tips to get make sure you’re getting enough Iron: The iron in plant foods is not as readily available to our bodies as the iron in meat. Iron is found in eggs, dried beans and lentils, whole grains, iron-enriched cereals and pasta, dark green leafy veggies, dried fruit and some nuts and seeds. To help better absorb iron, make sure to include a vitamin C-rich food (such as citrus fruit or juice, tomatoes or tomato juice, broccoli, cauliflower, red or green peppers, melons, berries or kiwi fruit) at each meal.

Boston University’s Sargent Choice Nutrition Center offers free nutrition counseling to students, so if you are thinking about becoming vegetarian/vegan or you are already vegetarian/vegan and want to make sure you are getting everything that you need, make an appointment with one of our Registered Dietitians.

Vegetarian and Vegan Recipe Resources:

Sargent Choice Vegetarian Recipes

Eating Well Vegetarian Recipes

Vegan Yum Yum

Fat Free Vegan Kitchen

The Post Punk Kitchen

References:

Havala, Suzanne. ­Being Vegetarian for Dummies. Wiley Publishing, Inc. Indianapolis, IN, 2001.

Image from: http://loseweight-safe.com/diets/considerations-of-a-vegetarian-diet/

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Why Vegetarianism is Environmentally Friendly

May 3, 2012 at 11:02 am

By Josianne Cadieux, Sargent Choice Nutrition Center Dietetic Intern

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Last week during BU Dining’s Vegetarian Cooking Class, Sustainability Coordinator Sabrina Pashtan spoke about the benefits of vegetarianism. Here were some of the highlights:

Vegetarian diets help conserve water

It takes about 25 gallons of water to grow 1 pound of wheat, but it takes an astonishing 390 gallons of water to produce 1 pound of beef. Additionally, animal agriculture pollutes rivers and streams by contaminating water supplies with pesticides, herbicides, and fertilizers used to grow food for the animals.

Vegetarian diets protect the land

Livestock grazing leads to desertification of the land by causing erosion of the topsoil and drying out of the land, preventing it from supporting the growth of plant life. Also, the amount of land resources needed to raise animals is greater than the amount needed to grow enough plant matter to feed the same number of people directly.

Vegetarian Diets Conserve Fossil Fuels

The production of meat, eggs, and dairy products utilizes a significant amount of fossil fuels to transport animal feed and animals, as well as, to run machinery on the factory farms where animals are raised.

References:

Havala, Suzanne. ­Being Vegetarian for Dummies. Wiley Publishing, Inc. Indianapolis, IN, 2001.

Image from: http://ridley-thomas.lacounty.gov/wp-content/uploads/2011/07/Green-Energy-Environment.jpg

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A Nice Krispy Treat!

May 2, 2012 at 3:02 pm

By Josianne Cadieux, Sargent Choice Nutrition Center Dietetic Intern

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SC Peanut Butter Flax Seed Rice Krispie Treats

This week at Karen Jacob’s final Sargent Choice Test Kitchen of the semester, we made SC’s Peanut Butter Flax Seed Rice Krispie Treats. This recipe is a healthier alternative to the traditional rice Krispy treat recipe, which tastes just as great, if not better!  The SC recipe uses gluten-free brown rice cereal rather than white rice cereal. Instead of using butter and marshmallows, it substitutes honey and protein packed peanut butter.  It also includes ground flax seed which provides both fiber and heart-healthy omega-3 fatty acids.

This recipe requires only 4 ingredients and has a quick prep time, making it a great recipe to try with friends if you need a study break. The other great thing about this recipe is that because it’s high in protein and fiber, you will only need one square to feel full and satisfied.

How we made the Peanut Butter Flax Seed Rice Krispie Treats:

First, we mixed the brown rice cereal and ground flax seed in a large bowl.

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Next, we placed the honey and peanut butter in a small saucepan and stirred continuously while the mixture was warmed on low heat. Since the peanut butter naturally contains oil, there was no need to use additional oil or cooking spray in the pan to prevent sticking.

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Once the honey and peanut butter was warmed and completely combined, we added it to the cereal mixture and used a wooden spoon to combine the ingredients.

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Then, we had someone volunteer to wet their hands (to reduce sticking) and press the mixture into a 9 x 13 pan. To allow the batter to cool and harden, the pan was placed in the refrigerator for 15 minutes. This provided an opportunity for the group to relax, socialize and eagerly await this week’s test kitchen recipe. Then finally, it was cut into 24 squares and served.

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The Peanut Butter Flax Seed Rice Krispie Treats had a sweet and nutty flavor, with the sticky consistency you expect from regular rice Krispie treats.

Sargent Choice Crispy Peanut Butter Rice Krispie Treats

Yield: 2 dozen servings

Ingredients
6 cups crispy brown rice cereal (e.g. Kellogg’s Gluten-Free)
1 cup ground flax seeds
1 cup peanut butter*
1 cup honey

*Tip: when buying peanut butter look at the ingredient list and avoid any brands that include added oils (e.g palm oil, hydrogenated oil), fillers, or added sugars. If you are looking for a healthy peanut butter look for one whose ingredient list contains ONLY peanuts. If you don’t like the taste of unsalted peanut butter, a small amount of added salt is acceptable as well.

Directions

  1. Mix together brown rice cereal and ground flax seeds in a large bowl.
  2. Warm honey in small saucepan. Add peanut butter and stir well.
  3. Pour over cereal mixture and mix with wooden spoon to combine.
  4. Using slightly damp hands, press into 9 x 13 pan.
  5. Refrigerate for 15 minutes.
  6. Cut into 24 squares.

Enjoy!

Nutrition Facts for 1 square
Calories 160
Fat 8 g
Saturated Fat 1.5 g
Protein 4 g
Carbohydrates 22 g
Fiber 2 g

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Antioxidant-Packed Produce: Purple and Blue

May 1, 2012 at 11:50 am

Eat the Rainbow: Blue and Purple

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Nutrients: Blue and purple produce get their color from a pigment known as anthocyanin. Anthocyanin is also an antioxidant, which has numerous health-protective effects, including boosting the immune system and reducing risk for heart disease and some cancers. Some fruits like blueberries and plums contain carotene, which promotes good eye health. Overall, most of these fruits and vegetables are good sources of vitamin C.

Fruits

  • Black currants
  • Blackberries
  • Blueberries
  • Elderberries
  • Figs
  • Grapes
  • Plumbs
  • Prunes

Vegetables

  • Eggplant
  • Purple Potatoes
  • Purple asparagus
  • Purple cabbage
  • Purple peppers

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Recipes

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Learn to Cook Vegetarian: It’s Good for your Health and the Environment!

April 25, 2012 at 11:55 pm

Vegan Quinoa Cakes with a SC Black Bean Salad

By Josianne Cadieux, Sargent Choice Nutrition Center Dietetic Intern

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Last week in celebration of Earth Week, BU’s Executive Chef Adam Pagan hosted a vegetarian cooking class. For the cooking demo Chef Adam Pagan demonstrated how to cook a vegan meal. He made Vegan Quinoa (pronounced KEEN-wah) Cakes with a Black Bean Salad. These recipes are both gluten-free and vegan, although substitutions (listed in the recipes) can be made for those who do not follow these diet restrictions. The quinoa patties and bean salad were nutritious, flavorful, and very easy to make. They were a big hit!

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Vegan Quinoa Cakes

Yield: 8 servings

Ingredients
1 tablespoon olive oil
1 cup quinoa
¼ cup chopped onion
1 small zucchini, shredded or finely chopped
1 garlic clove, minced
1 teaspoon salt
½ teaspoon black pepper
¼ cup warm water mixed with 3 teaspoons Ener-g egg replacer or 1 egg
5-6 tablespoons of gluten-free flour or whole wheat flour

Directions

1. Boil 1 ½ cups of water in a pot and add quinoa, cover with lid and simmer on low heat for 15 minutes.

2. Let sit for 5 minutes, covered and then fluff with a fork.

3. Mix together all of the ingredients in a large bowl. The consistency should be just about right to form into patties. It will be a bit sticky; you might need to add a little more flour if it is falling apart.

*Tip from Chef Adam:  it is easier to form the patties if you chill them in the refrigerator first

4. Heat oil in a skillet on medium heat.

5. Drop patties into oil and sauté on each side until they are golden brown.

6. Serve with either the Citrus Dressing (vegan) or the Lemon Basil Aioli.

Suggestions: Once quinoa cakes are cooked they can be refrigerated and simply reheated in the oven at 350 degrees for about 7 minutes. You can also try making mini quinoa cakes as a party appetizer.

Black Bean Salad

Yield: 8 servings

Ingredients
1 (15-oz can) black beans, rinsed and drained
1 ½ cups frozen corn, thawed
3 green onions white and green parts, sliced thin
1 avocado, diced (*Watch this video to learn how to cut an avocado the way Chef Adam taught the class)
1 jalapeno pepper, seeded and minced
3 medium plum tomatoes, seeded and diced
½ bunch fresh cilantro, leaves stripped off and minced (about ¼ cup minced)
2 tablespoons fresh lime juice (juice from ½ - 1 lime)
2 garlic cloves, peeled, stem removed, minced
½ teaspoon salt
¼ teaspoon fresh ground black pepper

Directions

  1. Fold all ingredients together and refrigerate.

Citrus Dressing

Yield: 16 servings

Ingredients
¾ cup vegetable oil
¼ cup lemon juice
2 teaspoons Dijon mustard  (*acts as an emulsifier, mixing the lemon and oil together)
1 tablespoon sugar
1 small bunch chives, chopped finely
1 small bunch parsley, chopped finely
1 teaspoon garlic, minced
1 teaspoon shallot, minced

1/8 teaspoon salt

Directions

  1. In a blender mix all ingredients except oil.
  2. Once all ingredients are fully incorporated, add oil in a slow but steady stream.
  3. Blend until the mixture is emulsified.

Lemon Basil Aioli

Yield: 16 servings

Ingredients

¾ cup low fat mayonnaise
¼ cup fresh lemon juice
2 teaspoons garlic, chopped
A few basil leaves, in a chiffonade
1/8 teaspoon salt
1/6 teaspoon black pepper

Directions

  1. Fold all ingredients together and refrigerate.

Look out for more information about vegetarian and vegan eating coming soon!

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

Post Marathon Monday BBQ: SC’s Black Bean Burgers

April 25, 2012 at 1:18 pm

By Bianca Tamburello, Dietetics Student, Sargent College

In Boston, Marathon Monday brings students and area residents out of their homes and into the streets of Boston to cheer on the inspiring athletes running past. Many viewers spend the day outside equipped with coolers and portable grills. With BBQ and burgers on the brain, this week at Karen Jacobs’ Sargent Choice Test Kitchen we made the very popular SC’s Black Bean Burgers.

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With the summer months approaching, put this recipe aside for your next barbecue. SC’s Black Bean burgers are perfect to make for your vegetarian friends but also delicious and satisfying enough to substitute for a standard meat patty. The onions, garlic and jalapenos add a punch of flavor and the black bean base will keep your stomach satisfied. To complete the delicious patty, we whipped up SC’s guacamole for a smooth fresh summer flavor.

Black Bean Burgers

The black bean burgers only took us about 30 minutes to make, which is perfect if you have other side dishes to prepare for your barbecue. First, we rinsed the black beans in cold water and transferred them to a bowl to be mashed. We smashed them until no whole beans were left and then added the egg, whole-wheat breadcrumbs, garlic, onion and salt to bind the beans. The jalapenos and red pepper were omitted due to an allergy but feel free to add as much as your taste buds can handle.

To make the mixture uniform and enhance the flavor of the burger, we ground the onions in a food processor to release their flavorful juices and minced the garlic. We stirred the black bean mixture, altering with a spoon and our hands until all the ingredients were evenly incorporated.

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Next, we rolled the black bean mixture into balls and flatten them into patties. Finally, we added a little olive oil to a hot pan and cooked them to perfection.

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Simple Guacamole

We hollowed out the avocados and added lime juice, garlic powdered, salt and pepper to taste. Then we creamed the ingredients together until smooth. Voila, SC Guacamole!

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Finally, we mounted the black bean burgers onto whole-wheat buns, spread some guacamole on top and added jalapeno peppers on top to taste!

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Please join us Monday 4/23 for the last KJ SC Test Kitchen of the semester. We’ll be making Crispy Peanut Butter Flax Seed bars.

I’d like to thank Karen Jacobs for opening her doors for the Sargent Choice Test Kitchen each week to share her kitchen, listen to our crazy stories and give us wonderful advice. I’d also like to thank all of the test kitchen regulars who clear their schedules every Wednesday night despite their heavy course load. Thank you everyone and I can’t wait until next semester!

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Sargent Choice Black Bean Burgers

Yield: 4 servings

Ingredients

Black Bean Burger:
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 egg
1/2 yellow onion, chopped
1-cup whole wheat bread crumbs
1 clove garlic, minced or ½ tsp garlic powder
½ jalapeno, de-seeded and minced or hot sauce to taste
½ red pepper, chopped
1 to 2 tablespoons extra-virgin olive or canola oil
Salt and pepper to taste
4 whole-wheat hamburger buns

Simple Guacamole:
1 ripe avocado, peeled and mashed
1-2tsp-lime juice
¼ tsp garlic powder
Salt and pepper to taste

Directions

Black Bean Burger:

  1. Put beans in a large bowl and mash well with a fork.
  2. Add egg, yellow onion, breadcrumbs, garlic, jalapeno, red pepper, salt, and pepper.
  3. Mix well to combine then shape into 6 patties.
  4. Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.
  5. Transfer to whole-wheat bun or tortilla.

Simple Guacamole:

  1. Peel and mash the avocado in a small bowl.
  2. Add the limejuice and garlic powder.
  3. Season with salt and pepper to taste.



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Risotto you’ll rave about

April 20, 2012 at 7:04 pm

By Bianca Tamburello, Dietetics Student, Sargent College

SC Carrot and Zucchini Risotto

The USDA recommends, “at least half of all the grains eaten should be whole grains”(1). Whole grains are packed with nutrients such as folate, B vitamins and iron that are lost in the processing of refined grains. These nutrients from whole grains are extremely important in the diet and have even been proven to “prevent high blood pressure, heart disease diabetes and even cancer” (1).

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Whole grains are generally heartier and more course than refined grains, which can make it difficult to transition from refined grain to whole grains.  The key to a smooth transition and delicious substitution is preparing whole grains properly to receive all the health benefits with a desirable texture.

The Sargent Choice Nutrition Center dietitians have expertly created SC Carrot & Zucchini Farro Risotto that has the same creamy and rich texture as standard risotto without the usual added butter and refined grains.

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Dry farro rice

How did we make the risotto?

First, we combined our chopped onions, carrots, zucchini, oil and salt in a saucepan and let them sweat for about 10 minutes. To add depth and bring out the natural flavors of the vegetables we added thyme and garlic. The thyme and garlic were stirred into the vegetables until the delightful scent filled the test kitchen.

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Before adding the risotto, the directions on the bag indicated to rinse it with cold water.

We added the farro and cooked it until toasty.

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Next, water and broth were added and we brought the mixture to a simmer.

This was my first experience making whole wheat risotto and I doubted my ability to acquire the proper texture. As I watched over the simmering saucepan, the thin layer of liquid on top of the farro rice made it appear more like soup than risotto. After a slight moment of panic, I allowed the rice time to simmer and with a blink of an eye it became creamy and thick.

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Sometimes the risotto needs more than 25 minutes to simmer. Don't be worried if it looks soup-y, just let it keep simmering.

The risotto was rich, creamy and savory with the infusion of thyme and garlic. The zucchini and carrots were slightly crisp and served as a balanced contrast for the smooth yet slightly chewy farro.

Sargent Choice Carrot & Zucchini Farro Risotto

Yield: 6 servings

Ingredients
1 small onion, minced
1 large carrot, peeled and chopped fine (about 1 cup)
1 small zucchini cut in ¼ -inch dice
1 ½ Tablespoons extra virgin olive oil
Kosher salt to taste
Ground black pepper to taste
3 garlic cloves, minced
1 teaspoon finely chopped fresh thyme
1 ½ cups pearled farro
2 cups all-natural vegetable broth, low sodium
1 ½ cup water
2 Tablespoons finely chopped fresh parsley
1 teaspoon fresh lemon juice

Directions

  1. Combine the onion, carrot, zucchini, oil, and ¼ teaspoon salt in a large Dutch oven or saucepan
  2. Cover and cook over medium heat, stirring occasionally, until the vegetables are softened, 8 to 10 minutes
  3. Stir in the garlic and thyme and cook until fragrant, about 1 minute
  4. Stir in the faro and cook until lightly toasted, about 2 minutes
  5. Stir in the broth and water, raise the heat, and bring to a simmer.  Reduce the heat and continue to simmer, stirring often, until the faro softens but is still a bit chewy, about 25 minutes
  6. Stir in the parsley and lemon juice
  7. Season with salt and pepper to taste
  • Enjoy!
  • 1 serving
    Calories 100
    Fat 4 g
    Saturated Fat 0.5 g
    Protein 2 g
    Carbohydrates 17 g
    Fiber 3 g

    Reference:

    USDA’s MyPlate

    http://www.choosemyplate.gov/food-groups/grains-amount.html



    • By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , | Comments (4)

    Green

    April 18, 2012 at 8:28 am

    By Kelli Swensen, Dietetics Student, Sargent College

    Eat the Rainbow: Green

    greenfruitsandvegImage Source

    Nutrients

    Green fruits and vegetables are rich in vitamin A, folate, potassium, vitamin K, and calcium; they are also packed with cancer-fighting phytochemicals. Vitamin K is necessary for making proteins that cause your blood to clot when you bleed to stop the bleeding. It also plays a role in helping the body make other body proteins for your blood, bones, and kidneys. Folate's primary role is aiding in the making of new body cells by helping produce DNA and RNA. It has also been linked to protecting against heart disease as well as helping control plasma homocystine levels, which are linked to increased cardiovascular disease risk.

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    Fruits

    • Green apples
    • Green grapes
    • Green pears
    • Honeydew
    • Kiwifruit
    • Limes

    Vegetables

    • Artichokes
    • Arugula
    • Asparagus
    • Avocados*
    • Basil
    • Boc choy
    • Broccoli
    • Brussel sprouts
    • Cabbage
    • Celery
    • Chard
    • Cilantro
    • Cucumbers
    • Edamame
    • Endive
    • Fennel
    • Green beans
    • Green olives
    • Green onion
    • Green peppers
    • Jalapeno
    • Kale
    • Leafy greens
    • Lettuce
    • Okra
    • Parsley
    • Peas
    • Sno Peas
    • Spinach
    • Sugar snap peas
    • Zucchini
    • Assorted green herbs

    Recipes

    By Sargent Choice Nutrition Center | Posted in Theme of the Month | Tagged , , , , | Comments (3)