Tofu Scramble in the Dining Halls

March 2, 2012 at 5:08 pm

By June Duan, Dietetics Student, Sargent College

 

Picture Source

Picture Source

Something is new in the BU dining halls, have you noticed? Vegan and Vegetarian-friendly Tofu Scramble is now being tested during breakfast hours (7-11AM) in all of the dining halls!

For those of you not familiar with the dish, a tofu scramble is basically the same as regular scrambled eggs, just with tofu instead. It’s a classic vegan recipe that provides a hearty, filling meal with plenty of protein. Although it’s a staple for most vegans and some vegetarians, many of us have never tried (or even heard of) the dish. So what brought about the change?

According to Sabrina Pashtan, BU Sustainability was approached by the Vegetarian Society to create more vegan options at breakfast. And, as we all know, BU takes its vegetarian/vegan population very seriously. In fact, our current residence cycle menu boasts 80% vegetarian friendly recipes and twice a month, BU holds Make a Difference Mondays, which promote even more vegetarian and vegan options.

“We decided to start offering the tofu scramble on a daily basis, rather than just on Make a Difference Monday. It is part of a larger effort to take our vegan offerings to the next level and make sure we meet the expectations of vegan diners” — Sabrina Pashtan, BU Sustainability Director

“This is a great way for lacto-vegetarians and vegans who do not eat eggs as a nutritious source of protein in the morning” says Sarah Butler, Sargent Choice Nutrition Center registered dietitian.

“ …I think it’s wonderful. Contamination with eggs was not an issue – they had a separate pan and spatula for the tofu… It’s wonderful to have a filling vegan option at breakfast.”  Says Graham Boswell, a member of BU’s Vegetarian Society.

As of right now, the tofu scramble is only in the testing phase – so make sure you try it out in case it disappears! Even if you aren’t vegan, a tofu scramble could provide satisfying new meal idea.

“I’ve always wanted to try tofu at breakfast” Jenn Tran (CAS ‘14)

“ …I think it’s wonderful. Contamination with eggs was not an issue – they had a separate pan and spatula for the tofu… It’s wonderful to have a filling vegan option at breakfast.”  Says Graham Boswell, a member of BU’s Vegetarian Society.

“I like the lighter consistency of the tofu” Shawn Hsu (SMED ‘ 16)

 

Picture Source

Picture Source

Tips for making your Tofu Scramble:

  • The dining hall adds turmeric! This spice adds color and flavor to your tofu dish. For more information on turmeric click here
  • Since tofu is a sponge for flavors, load up on veggies such as tomatoes and onions so more flavor can be infused in each bite!
  • Don’t be afraid to take advantage of the dining halls’ ample sauce selection – soy sauce is surprisingly good in this instance.
  • On the go? Try putting it in a whole-wheat wrap for a quick and portable breakfast burrito.

So the next time you want some scrambled eggs, try the new tofu scramble! And please, tell us what you think!

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

Stop Fighting Against Yourself and Start Fighting For Yourself

March 1, 2012 at 6:09 pm

By Kelli Swensen, Dietetics Student, Sargent College

Last night’s Lovin’ the Body You’re In panel centered around a guy named “Ed”. Okay, so Ed is not really a guy. You can’t find him listed in the phone book or friend him on Facebook, but you may have him in your head. Ed is the name speaker Cheryl Kerrigan gave to her eating disorder. Cheryl moved the audience with her story of struggling with negative body image thoughts starting at age 7 to her eating disorder that eventually manifested and continued to grow into her late 30’s. Later in the evening, when asked about the early stages of recovery, she said, “I felt like I was my eating disorder,” and how once she realized her eating disorder was a separate entity – Ed – she then had “something to fight,” she was able to really start recovering

This notion that you are not your eating disorder may seem obvious but it’s so key. You can’t recover from yourself. As long as you are fighting with yourself, you can’t win. However, by realizing that the voice inside your head that is telling you to be skinnier, to eat less, to be perfect, is something that you can fight, something that you can silence and get rid of, you will then be able to win back yourself.

youbeautiful1

So how do you go about winning yourself back? Sargent Choice Nutrition Center’s Stacey Zawacki, RD, stressed that you don’t have to be at any specific level of disordered eating or thoughts to “qualify” for help. This means that just because you don’t have anorexia or aren’t purging after eating, doesn’t mean you have a healthy body image. As a student in the audience stated, “The first time you feel your body isn’t what it should be, you need to get help.” Whether it's talking to a friend or seeing a professional, it's so important to address negative thoughts before they have the opportunity to grow into lethal disorders. Seeking help is not a sign of weakness; in fact, it's exactly the opposite. It takes strength to admit you need help and to take care of your body. As Dr. Kate Acherman said, "Going to a psychologist is like a facial for your brain." She mentioned how you wouldn't think twice about getting a facial, so why should therapy be any different? Your mind is one of your most important assets, so keep it healthy!

love-your-body1

Image Source

During her talk, Cheryl discussed some of her practical recovery tools that helped her put an end to Ed and regain love for her body. Two really stood out to me:

1. Stop body checking. Body checking is feeling your body to reassure that you haven’t gotten bigger. This usually leads to negative thoughts: “My arms feel too large” “There’s too much fat around my stomach.” Her tips on how to stop:

-Count to 50 then count backwards. The goal is to take your concentration off of your body and onto something else.

-Fidget with a stress ball or paper clip. Keep your hands busy so you aren’t able to assess your body

-Sit on your hands.

2. Cover your mirrors with layers of paper so all you can see is your face. As your self-love gets better, slowly remove the paper, layer by layer. Ideally, by the time you no longer have the mirror covered, your love for your body will be independent of your reflection.

tumblr_lznts4niew1r7tdfmo1_500

Picture Source

Looking around the room I noticed not only how attentive everyone was to the speakers, but also how many people came in pairs. To my left, was a woman with tears streaming down her face and her boyfriend beside her gently rubbing his thumb across her hand. In another part of the room, a pair of friends kept giving each other reassuring looks. These acts of comfort and reassurance reminded me of the power of caring. Remember to care for your friends, family members, even strangers. Show this care by speaking up if you think that person is struggling with disordered thoughts, by supporting someone you know who is in the recovery phase of an eating disorder, or simply by not saying negative things about your body or anyone else’s. Getting rid of “fat talk” is an easy way to show how much you care for the people around you.

tumblr_lzpk29BoI31r7tdfmo1_500

Take home messages of the night? While I'm sure different people were impacted by different things, but for me the most important points included:

  • It's never too early to seek help
  • Tell yourself out loud that you love your body. Even if you don't initially mean it, saying positive things about your body out loud will help to eventually boost your body image
  • It takes only 2 minutes of negative talk to decrease your body image
  • Stop fat talk. It's harmful not only to yourself, but also to everyone around you
  • You will recover. It may take longer than you'd like, but recovery can and will happen as long as you work at it.

Other panelists included Dr. Margaret Ross, Dr. Deborah Russo, Whitney Post, and moderator Michelle George, the SHS wellness coordinator. Whitney Post recently co-founded Eating for Life Alliance, which is focused around helping college students cope with negative body image and eating disorders.

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

Best of The Food Web: Operation Beautiful

February 29, 2012 at 3:31 pm

By Kelli Swensen, Dietetics Student, Sargent College

operationbeautifullogo

Being National Eating Disorder Awareness Week, instead of featuring a healthy food blog, I though it was more appropriate to feature a healthy body image blog. Mentioned by Elizabeth Jarrard a year ago (check out her lovely post here), Operation Beautiful is a movement started by Caitlin Boyle who would leave positive messages on the mirrors of public restrooms. The goal of Operation Beautiful is to end negative self-talk -- those critical thoughts that tell ourselves we aren't pretty enough or skinny enough. The Operation Beautiful website contains numerous inspirational articles that are nothing short of honest and are beautifully written. Here are a couple to get you started:

Want to be a part of the movement? Simply send your own Operation Beautiful note to Caitlin at OperationBeautiful@gmail.com

Below are some of the Operation Beautiful messages that are featured on the website:

IMG_6739_thumbopb2Beauty_thumb

Want more self-love? Come to the Lovin' the Body You're In Panel tonight at the Howard Thurman Center from 6:00-8:30!


By Sargent Choice Nutrition Center | Posted in Best of the Food Web, BU Community, Events, Nutrition News | Tagged , , , , | Comments (1)

Breakfast On the Go

February 27, 2012 at 9:18 pm

By Kelli Swensen, Dietetics Student, Sargent College

 

Image Source

Image Source

Bringing Back Breakfast: On-The-Go Healthy Breakfast Options

Easily the most common excuse I hear from people who don't eat breakfast is that they don't have time. While it’s great if you get up early enough to make yourself eggs and toast, most of us set our alarms so that we get to sleep as much as possible. This means we usually only have enough time to get ready before needing to dash out the door, forgetting to eat anything. While you may not have time to sit down to a bowl of cereal every morning, there are tons of great on-the-go breakfast options. Think you need a kitchen? Wrong. That microfridge is your best friend in the dorm. Here are some dorm and apartment-approved breakfast on the go ideas to get you started.

On-The-Go, No Kitchen Required Ideas:

  • Make your own yogurt parfait. Use either our delicious Sargent Choice recipe or make up your own mix of yogurt, fruit, and cereal or granola. Put the yogurt and fruit in a jar the night before so that all you have to do in the morning is add the cereal/granola and go.
  • Oatmeal. All you need is a bowl, water, and some fruit or honey to add some sweetness. To make it on-the-go, pop the oatmeal in the microwave while you’re getting ready. Then before running out the door, pour it into a mason jar or thermos, grab a plastic spoon, and pack it in your bag!
  • Peanut butter and banana sandwich on whole wheat bread. While peanut butter sandwiches are usually thought of as lunch foods, they not only taste delicious for breakfast, but also will keep you full for a while and are very easy to make the night before.
  • A bar and a piece of fruit. While bars such as Luna Bars or Nature Valley bars aren’t ideal, they’re better than nothing. Aim for a bar with less than 12g of sugar and at least 3g of fiber. Also pay attention to the ingredients list, looking for bars that have non-processed, whole foods, such as LaraBars.  Even better: make your own no-bake breakfast bars.

 

Image Source

Image Source

Kitchen-Access Breakfasts

  • Smoothies are ideal for on-the-go breakfasts. A great tip I overheard once: spend one day or night making a bunch of different kinds of smoothies, then freeze them individually, so all you have to do is toss it in the blender and go. Try a Sargent Choice Berry Mango or Purple Power Smoothie or browse through Happy Healthy Life's extensive smoothie list.
  • Make an oatmeal bake and save the leftovers in the fridge for the week. By having baked oatmeal already made, all you need to do is pop a serving in the microwave while you’re getting ready, then place it in some tupperware to eat when you get to class or work. Try this  Baked Apple Pie Oatmeal recipe or this Baked Blueberry Oatmeal recipe.
  • While coffee house muffins are really just slices of cake in disguise, a homemade muffin can be a wholesome breakfast by using oat flour or whole wheat flour, reducing the sugar, using healthy fats, and mixing in fruit.

Have a few minutes to spare before class? Head over to Breadwinners in SMG or any on campus Starbucks and grab a Sargent Choice Yogurt Parfait or Sargent Choice Muffin to go.

Forgot why it’s so essential to eat breakfast? Read our past Bringing Back Breakfast posts:

By Sargent Choice Nutrition Center | Posted in Theme of the Month | Tagged , , , | Comments (1)

Make a Difference Monday Feb 27th

February 26, 2012 at 6:54 pm

Make-a-difference-Monday-flier

Now that we’re all back and deep in work, it’s time for another Make a Difference Monday! Tomorrow, Monday February 27th, all the dining halls will be featuring sustainable food options.

Here’s a sneak peak of the options to get your stomach excited for tomorrow:

Breakfast

  • Option to add tofu
  • Turkey bacon
  • Whole wheat toast
  • Maine roasted potatoes and maple glazed turkey patties
  • Breakfast sandwich on a whole wheat English muffin with cage free fresh egg, local Cabot cheddar cheese, and fresh Backyard Farms whopper tomatoes

Lunch

Soups

  • Local Butternut Squash Bisque
  • Sargent Choice Chicken Tomato Basil

Pizza

  • Caprese Pizza with Backyard Farms tomatoes, fresh mozzarella, and basil
  • Sargent Choice Buffalo Chicken

Entrees

  • Turkey Reuben
  • Maine Potato Salad
  • Sargent Choice Vegetable Lasagna with organic spinach
  • Homemade Pumpkin Ravioli served with a lemon parsley brown butter sauce and garnished with roasted local diced pumpkin
  • Local Squash and Chicken Quesadillas
  • B.B.Q. Roast Turkey Sandwich with local Maine chips
  • Tuna Slider with mayo, Napa cabbage, and pickled red onion served with basmati rice salad
  • Greek Salad
  • Sargent Choice Egg Salad Wrap
  • Rainbow Kale Slaw
  • Vegan Sargent Choice Black Bean Burger with red pepper coulis served with corn and tomato salad

Dessert

  • Pumpkin Mouse

Dinner

Soups

  • Local Butternut Squash Bisque
  • Sargent Choice Tomato Basil

Pizza

  • Caprese with Backyard Farms tomatoes, fresh mozzarella, and basil
  • Sargent Choice Buffalo Chicken

Entrees

  • Singapore Turkey Lettuce Wraps
  • Chicken Bruschetta Pasta Casserole
  • Maine Mussels Provencale
  • Sargent Choice Ali’s Moroccan Spiced Chicken served with cous cous and roasted carrots
  • Rosemary and Garlic Studded Chicken served with local acorn squash and Sugar Hill Farm roasted beets
  • Mesquite Grilled Turkey Tenderloin
  • Spicy Potato Kale Ragout
  • Baja Fish Tacos
  • Sargent Choice Egg Salad Wrap
  • Rainbow Kale Slaw
  • Vegan Stuffed Acorn Squash with Vegetable and Cranberry Quinoa

Dessert

  • Sargent Choice Apple Crisp

See you there!


By Sargent Choice Nutrition Center | Posted in BU Community, Events | Tagged , , , | Comments (0)

Best of the Foodweb: Angie’s Appetite for Life

February 22, 2012 at 4:13 pm

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”!

 

Angie's Quinoa Salad

Angie's Quinoa Salad

If you’re not sure whether or not Angie’s Appetite for Life blog is for you, read her About Me section and I  bet that you’ll be charmed. A registered dietitian and fitness instructor, Angie knows her facts on eating right and staying active. Her blog advocates the importance of living a balanced life in which eating healthy and exercise are important but so is eating and drinking the things you love. Her recipes have minimal amounts of ingredients, are very easy to follow, and are not time consuming. If you’re looking for quick, easy, healthy meals, Angie’s Appetite for Life is the place to go.

Some posts to get you started:

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 (8)

No More Excuses: Waking Up Your Stomach

February 20, 2012 at 7:46 pm

By Kelli Swensen, Dietetics Student, Sargent College

Bringing Back Breakfast: Not Hungry Excuse

Picture Source

Picture Source

For those of you like me who have to eat breakfast first thing after waking up, it can be hard to understand how someone wouldn’t be hungry after sleeping 7 or more hours. While the possible physiological reasoning for not having an appetite in the morning is still being studied, there has been significant research into the possibility that our eating patterns can cause hormonal changes in our bodies making us not realize that we are hungry when we wake up. Without getting too deep into the science behind hunger cues, the hormone ghrelin is widely accepted as being the hormone that signals to the brain that we’re hungry.

In a study done by Frecka and Mattes, the question of whether or not our eating patterns can influence the release of ghrelin was observed. While the study didn’t conclude that eating patterns for sure alter ghrelin release, it did recognize that there is a strong relationship between the two. So what does this mean for you? It could mean that if you’ve gotten into the habit of skipping breakfast that your body no longer recognizes that it’s hungry in the morning, even though it probably is.

 

Picture Source: http://www.google.com/imgres?um=1&hl=en&client=firefox-a&sa=N&rls=org.mozilla:en-US:official&biw=1280&bih=544&tbm=isch&tbnid=Bql4hj6bjvrPTM:&imgrefurl=http://livingtherun.com/%3Fp%3D84&docid=4Oeqci9MH2B7uM&imgurl=http://livingtherun.com/wp-content/uploads/2010/03/yogurt-and-fruit1.jpg&w=320&h=240&ei=ZthCT8H0BKrg0QGh9YXyBw&zoom=1&iact=hc&vpx=131&vpy=156&dur=20&hovh=192&hovw=256&tx=159&ty=81&sig=116629434713632905918&page=1&tbnh=167&tbnw=238&start=0&ndsp=10&ved=0CEYQrQMwAA

Picture Source

So what can you do? Start slowly. If you usually don’t eat anything in the morning, start with a piece of fruit and some protein, maybe a banana with peanut butter or peaches with a couple dollops of Greek yogurt. Over time, your body may be better able to tolerate a more substantial breakfast. Smoothies are another great option. Not only will you be getting fruit, calcium, and protein, you can also drink them slowly, so it isn’t such a shock to your system. Try our purple power smoothie or berry mango smoothie!

more-smoothies1

If breakfast foods in general just aren't appealing to you, eat something that is. Breakfast in many cultures is much more savory than the typical American breakfast. There's no rule about what you can eat at breakfast: as long as you're getting in a balanced, nutritious meal you'll be starting your day off to a good start! (And remember: coffee is great with breakfast, but it doesn't count as breakfast!)

Frecka J.M. and Mattes R.D. Possible entrainment of ghrelin to habitual meal patterns in humans. Am J Physiol Gastrointest Liver Physiol 294:G699-G707, 2008. First published 10 January 2008; doi:10.1152/ajpgi.00448.2007

By Sargent Choice Nutrition Center | Posted in Theme of the Month | Tagged , , , , | Comments (1)

Best of the Foodweb: The Eddible Perspective

February 15, 2012 at 3:47 pm

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”!

Picture from Edible Perspective

Picture from Edible Perspective

Published food photographer in the New York Times Bestselling cookbook Peas & Thank You – Simple Meatless Meals the Whole Family Will Love, Ashley is an expert when it comes to taking pictures that will make even the most stuffed stomach growl. While she is not a registered dietitian or nutrition expert, Ashley’s recipes are created with nutrition in mind. She focuses on using fresh, nutritious ingredients that combine together to make a flavorful, satisfying meal. Queen of the breakfast bake and homemade nut butters, Ashley’s blog The Edible Perspective is loaded with original recipes that are truly homemade. But don’t think that her recipes are too time-consuming! In fact, many of them are perfect for quick lunches or weeknight meals. The blog’s recipe page is wonderfully organized, and I highly encourage you to browse through it! Stuck in a breakfast rut? Ashley probably has a solution for you. Need more meatless meal ideas? Again, Edible Perspective comes to the rescue. Additional bonus: many of the recipes are gluten-free, making them perfect for when you don't know what food allergies guests may have. Here are some recipes to get you started:

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 (7)

Choosing the right cereal

February 14, 2012 at 12:27 am

By Kelli Swensen, Dietetics Student, Sargent College

Bringing Back Breakfast: Choosing healthy breakfast cereals

breakfast-cereal-desk-lgImage Source

While breakfasts like omlettes and oatmeal sound great, many of us don't have the time to cook breakfast in the morning. Instead, we reach for cereal and a carton of milk. Luckily, breakfast cereal can be a healthy way to get your day started especially since many are fortified with vitamins and minerals. However, some cereals are better classified as dessert, giving you a morning sugar rush followed by a hungry stomach hours before lunch. With all the options out there and some cereals claiming to be healthier than others it can get confusing knowing which are the better choices. Here are some general tips for navigating the cereal aisle:

Make choices that will keep your stomach full
Not all grains are created equally. While a serving of a refined grain cereal and a serving of a whole grain cereal may have the same amount of calories, the serving of whole grain cereal will most likely keep you full for longer. In addition to warding off late morning hunger, whole grains also contain more vitamins and minerals naturally since they aren’t processed. Breakfast is an easy meal to get in a serving of whole grains for the day. One serving of whole grains = 16 grams – easily attainable in a bowl of cereal! When looking at the ingredient list, look for whole grains or oats as the first ingredient.

The Dietary Guidelines recommend Americans consume at least 25 grams of fiber a day. Again, cereal comes to the rescue! Aim for cereals with at least 3 grams of fiber per serving.

Avoid the sugar rush
While Lucky the Leprechaun and the dog on the Cookie Crisp cereal boxes bring back fond memories of childhood breakfast commercials during Sunday morning cartoons, their sugar content put them in the same category as eating cookies for breakfast. Tasty, yes, but not the healthiest or the most filling. Look for cereals with 9 grams or less of sugar that ALSO contain at least 3 grams of fiber and are mostly whole grain. Some cereals like Rice Krispies only have 3 grams of sugar per serving, but have 0 grams of fiber and no whole grains. Needless to say, it won’t be long until you hear your stomach grumbling again. The opposite can be true as well; some cereals contain slightly more than 9g of sugar, but are packed with fiber and whole grains, making them healthy options.

Size check
Not all cereals use the same serving size: most are either ¾  or 1 cup of dry cereal; some like mini wheat’s are even more specific saying exactly how many wheat squares are in 1 serving. The number of calories, grams of sugar, and amount of vitamins and minerals you consume depends on how much of the cereal you eat. Because cereal bowls are usually much larger than one serving, it’s important not to just keep pouring until the bowl is completely full. Instead, for one cup of cereal, pour a fist-sized amount. Not filling enough? Instead of pouring more cereal, add in fresh or frozen fruit to bulk up the volume and the nutrition.

Don’t be fooled by advertising ploys
Some cereals claim to be “low fat” and will help you lose weight. Truth is most cereals are low in fat. Instead of looking for weight loss promises on the front, look at the nutrition facts and ingredient label on the side. If weight loss is your goal, keep your focus on finding breakfast cereals that will keep you full for longer; also be sure to check serving sizes.

Fruit containing cereals: while some may be whole grain and low in sugar, chances are that these cereals are mostly refined grains and the “fruit” is freeze-dried and sugar concentrated. The best option is always to add your own fresh or even frozen fruit. Sliced up bananas or frozen blueberries not only add a nutritious punch, but will also add a bit of sweetness.

Don’t forget the milk!
Breakfast is a great time to meet some of your daily calcium needs. Enjoy your cereal with fat-free or 1% milk. If you are vegan, lactose-free, or just like a change, pour on some almond milk instead.

Want a boost of protein? I sometimes add half a tablespoon of natural peanut butter to the mix.

Country Breakfast Cereal SmallImage Source

Other great resource? Cereals in the dining halls with the Sargent Choice sticker on them. These cereals are Sargent Choice approved because they contain whole grains and fiber and are low in sugar.

Have a favorite healthy breakfast cereal? Share it with us by leaving a comment below!

By Sargent Choice Nutrition Center | Posted in Theme of the Month | Tagged , , , , | Comments (4)

Pump, Pump, Pumping up the (Cranberry) Pumpkin Muffins

February 9, 2012 at 10:56 pm

By Bianca Tamburello, Dietetics Student, Sargent College

I spy a food that wears a crisp little hat, is pillow-like, yet crumby, sweet but not too sweet, and functional as a breakfast accompaniment, dessert or snack. Unless you have already read the title of this post you must be wondering what heavenly little food I could possibly be describing? Muffins, of course.

pic1

Piled high at continental breakfasts at hotels, conferences and offices, a muffin may not be the most superb breakfast option on it’s own. Aside from the extra butter, sugar and refined grains, bakery muffins are often oversized and, therefore, laden with calories. However, with a few ingredient substitutions, flavorful seasonings, proper portion size and paired with some fruit, a scrumptious little snack is born.

pic2

At Karen’s, we first combined the dry ingredients including flour, baking soda, baking powder, ginger, cinnamon, cloves and salt in a small bowl and beat the granulated sugar, brown sugar, buttermilk, pumpkin, oil and egg in a larger bowl. Next, we slowly added the dry mixture to the wet mixture just until everything combined, and then gently folded in the dried cranberries. Finally, we spooned the batter into baking cups as evenly as possible and baked them for about 25 minutes.

pic3

I advise to remove the muffins from the tin and let cool before eating, but we were too tempted by the pumpkin cinnamon aroma to wait. The comforting taste of pumpkin, cranberries and cinnamon was a pleasant reminder that, despite the oddly warm New England weather, winter is still here.

Sargent Choice Cranberry Pumpkin Muffins
Yield 12 Muffins

Ingredients
1½ cups whole wheat flour
1 tsp. baking soda
½ tsp. baking powder
¾ tsp. ground ginger
½ tsp. ground cinnamon
⅛ Tsp. ground cloves
¼ tsp. salt
¾ cup granulated sugar
¼ cup packed light brown sugar
1 cup canned pumpkin
½ cup low-fat buttermilk
1 large egg
2 tbsp. canola oil
2/3 cup dried cranberries

Directions

1.  Preheat oven to 375 degrees.

2. Place 12 paper muffin cup liners in muffin cups.

3.  Lightly spoon flour into dry measuring cups; level with a knife.

4.  Combine flour, baking soda, baking powder, ginger, cinnamon, cloves, salt; stir well with a whisk.

5.  Combine granulated sugar, brown sugar, pumpkin, oil, buttermilk and egg in a large bowl; beat with a mixer at medium speed until well blended (about 3 minutes).

6.   Add flour mixture to sugar mixture; beat at low speed just until combined.  Fold in cranberries.

7.  Spoon batter into prepared cups. Bake at 375°for 25 minutes or until muffins spring back when touched lightly in center.  Remove muffins from pan immediately; place on a wire rack

Serving = 1 muffin

Calories 180
Fat 3 g
Saturated Fat 0 g
Protein 3 g
Carbohydrate 39 g
Fiber 3 g

Recipe modified from Cooking Light, November 2007


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