Best of the Food Web: Sweet Beet

October 12, 2011 at 8:45 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”!

“At its core, eating well is an act of self love which has physical, emotional and spiritual implications” –Sweet Beet

A firm believer in eating whole foods 90% of the time, Michelle started Sweet Beet to help others become educated about the foods they are consuming. The attitude of the blog is fantastic! Instead of saying “eat ONLY whole foods,” Michelle realistically states to eat whole, nutritious foods the majority of the time, but if a craving hits, don’t deny yourself completely – it’s all about balance. A photographer and a writer, Michelle has created a beautiful blog that is as enjoyable to look at as it is to read. The content includes a mix of recipes, nutrition education, and discussions on current health trends. Below are some posts that immediately grabbed my attention, but be sure to check out the blog yourself and see what you can find!

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, Nutrition News | Tagged , , , | Comments (1)

Dining Hall Takeover: The Results

October 11, 2011 at 1:06 pm

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I hope everyone who attended Sargent Choice Night had a delicious experience! Personally, I couldn't get enough of the Tomato and Sweet Potato Soup! So how did the night go? You told us!

SCNightLove1You all had a lot to say (which made us VERY happy!)

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We also have some photographic evidence of the night (these gorgeous pictures taken by Rochelle Li):

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Looks like the night was a success! Keep an eye out for Sargent Choice options in the dining halls!

What was your favorite dish of the night? Which options are you hoping to become regulars in the dining halls? Let us know, we'd love to hear!


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

SC Test Kitchen: Tackling Tofu

October 11, 2011 at 12:23 pm

By Bianca Tamburello, Dietetics Student, Sargent College

This week we gathered at Karen Jacob’s SC Test Kitchen for an Asian infusion of Stir-Fried Veggies and Tofu!

It’s always great to learn how to prepare a delicious new recipe and save money at the same time. Instead of using fresh shiitake mushrooms, Karen Jacobs introduced us to the benefits of using dried shitake mushrooms. They are cheaper than fresh mushrooms and also have a longer shelf life. Before cooking, we simply rehydrated the mushrooms in a bath of water and watched them plump back to average size.

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Next, we whisked the soy sauce, rice vinegar, honey, sesame oil and crushed red pepper together for our marinade. We let the tofu soak in the marinade for about 30 minutes to absorb the sweetness of the honey and sesame oil along with the contrasting salty flavor of the soy sauce. During the lag period, we chopped our mushrooms and trimmed the sugar snap peas.

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I have enjoyed tofu plenty of times but never prepared it, so I was very excited to finally learn how to properly cook with a new ingredient. We strained the tofu mixture, saving the marinade for later on, and seared the tofu until golden. I found that tofu is fairly easy to cook, but it’s important to remove it from the heat once it’s golden to avoid a rubbery texture.

After we removed the tofu from the heat, we stir-fried the mushrooms and snap peas with the perfect combination of garlic and ginger, letting them cook for about 2 minutes, and then returned the tofu to the pan. Lastly, we drizzled the marinade on top of the veggies and tofu and let them cook for another 30 seconds.

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The tofu absorbed the sweet and salty marinade nicely and paired wonderfully with the crisp snap peas and shiitake mushrooms.  The Stir-Fried Veggies and Tofu alone was a delicious Asian inspired snack, but   it can also be served over a bed of brown rice for a balanced meal.

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Sargent Choice

Stir-Fried Veggies and Tofu

Yield: 4 servings

Ingredients

3 Tablespoons soy sauce

1 Tablespoon unseasoned rice vinegar

1 Tablespoon honey

1 Teaspoon oriental sesame oil

¼ Teaspoon dried crushed red pepper

1 12-ounce package extra-firm tofu, drained, cut into 3/4- inch cube, patted dry with paper

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¼ Cup water

1 Teaspoon cornstarch

2 Tablespoons vegetable oil, divided

6 Ounces fresh shiitake mushrooms, stemmed, caps quartered

8 Ounces sugar snap peas, trimmed

4 Garlic cloves, minces

1 Tablespoon minced peeled fresh ginger

4 Green onions, sliced on diagonal

Directions

1.    Whisk first 5 ingredients in medium bowl to blend.

2.    Add tofu and stir to coat; let marinate for 30 minutes

3.    Drain, reserving marinade in small bowl.

4.    Whisk ¼ cup water and cornstarch into the marinade

5.    Heat 1 Tbsp vegetable oil in large nonstick skillet over medium-high heat.  Add tofu and sauté until golden, about 2 minutes.

6.    Using a slotted spoon, transfer tofu to plate.

7.    Add remaining 1 Tbsp vegetable oil to skillet.  Add mushrooms and stir-fry until tender- about 3 minutes.  Add sugar snap peas- stir-fry 2 minutes.  Add garlic and ginger- stir-fry 30 seconds.

8.    Return tofu to skillet; drizzle marinade mixture over.  Stir-fry until marinade thickens slightly, about 30 seconds.

9.    Season to taste with salt and pepper.  Transfer to bowl.  Sprinkle with green onions and serve.

1 serving
Calories 330
Fat 13 g
Saturated Fat 1.5 g
Protein 18 g
Carbohydrates 36 g
Fiber 6 g

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

Celebrating Food

October 10, 2011 at 2:44 pm

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By Allison Mars, Dietetics Student, Sargent College

To me, every day is food day, but October 24 is national Food Day created by The Center for Science in the Public Interest, and endorsed by many celebrity chefs and foodies. I think these two quotes summarize the ideas behind Food Day pretty well.

“Food day is a chance to celebrate the power good food has to nourish us and bring us together” - Ellie Krieger

“ Food day is about eating more food that comes from farms and less food that comes from factories” - Morgan Spurlock

Food Day is all about bringing people together through real, nutritious food. It’s all about food. The six food day principles are:

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Food Day people across the country will be hosting events. If you want to find an event in your city just follow this link and type in your zip code! If you want to celebrate but don’t want to attend an event, try preparing one of the recipes from the Food Day cook book, or make it a whole food week and buy some produce from a Farmer’s Market and cook some real food every night for dinner! Whatever you do, you’re sending a message by participating in Food Day celebrations: it’s time for real, sustainable food for health, not just our health, but the health of our planet.

Do you have any ideas for Food day? Or a favorite recipe you’re going to make? Let us know!

By Sargent Choice Nutrition Center | Posted in Nutrition News | Tagged , , | Comments (0)

CSA Week 17: Snack-Time’s Favorite Whole Grain

October 7, 2011 at 10:03 am

By Kelli Swensen, Dietetics Student, Sargent College

Although I’m excited to start baking with pumpkin and enjoying more hot beverages, October marks the last month of CSA boxes. I hope you all have enjoyed the CSA posts and have discovered new fruits and vegetables and ways to prepare them that you love!

In this week’s CSA box: 4 ears Sweet Corn, 1 Eggplant, 5 Sweet Peppers, 1 lb. Tomatoes, 1 bunch Carrots, 1 bunch Popcorn, ¼ head of Cabbage, 2 lbs Potatoes, 1 Festival Squash, 6 Apples from Carver hill Orchard

Cabbage: Although cabbage has a somewhat simple reputation, rarely considered as one of the “exciting” vegetables, it is health powerhouse. Cabbage is rich in glucosinolates, which have cancer preventive properties, as well as many fiber-related components, vitamins, and minerals. To store a partial head of cabbage, wrap it tightly with plastic wrap and place in your refrigerator’s vegetable drawer. Cabbage does tend to go bad quickly after being cut, so have a couple of cabbage-containing recipes on hand for the week! To prepare cabbage, be sure to first wash it. To retain the most nutrients, steam the chopped cabbage pieces for 3-5 minutes.

Need a recipe idea? Check out RD Laura Judd’s Southwestern Corn and Black Bean Salad

I’m sure most of you have heard the advice to eat more whole grains. Many whole grain choices are obvious: brown rice, whole wheat sandwich bread, whole wheat pasta; but some whole grains are not as obvious, such as popcorn. A perfect study or late-night snack, popcorn is a whole grain, and when prepared with little added fat, salt, or sugar, is a healthy option for when the munchies hit.

Although those microwavable bags are convenient, buying large containers of regular popcorn kernels will save you a lot of money, and you’ll have more control over what’s added to it.

How to pop popcorn:

(Makes 2 quarts)

  • 3 T canola oil
  • 1/3 cup popcorn kernels
  • 1 3-quart covered saucepan
  • Flavorings*

1.        Heat oil in saucepan on medium high heat

2.       Put 3 or 4 kernels into the oil and cover the pan

3.       When the kernels pop, add the rest of the kernels in an even layer. Cover, remove pan from heat, and count 30 seconds. Do not skip this step! It ensures that all the kernels pop at the same time so you don’t end up with some burnt.

4.       Return the pan to the heat. When the kernels really start popping, gently move the pan back and forth over the burner. Once popping slows to having a couple of seconds between pops, remove pan from heat, remove lid, and pour immediately into a bowl.

5.       Now the fun part: flavoring! You can sprinkle on any spice you desire: salt, cinnamon, curry powder, chili pepper, there are a bunch of options.

By Sargent Choice Nutrition Center | Posted in CSA | Tagged , , , , | Comments (1)

It’s Always the Season for Southwestern Flavors

October 6, 2011 at 12:27 pm

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In the final week of summer when most students were fitting in their last beach days and home cooked meals, FYSOP freshman and staff were already back on campus, doing community service throughout the Boston area. Sargent Choice Nutrition Center RD Laura Judd went and talked to the Hunger Team, bringing a delicious southwestern salad with her. It's pretty common to hear people say that in summer they crave fresh fruits and green salads, in fall they want pumpkin and cinnamon-spiced foods, in winter nothing warms the soul better than a bowl of soup, and spring, well it depends on what weather Boston's decided to have that year. Although certain flavors are linked to certain times of the year, southwestern flavors always seem to hit the spot no matter what the temperature is outside. This Southwestern Corn and Black Bean salad tasted refreshing when served to the FYSOP group, and now it manages to taste comforting with the fall weather. Serve this salad as a side dish or as an appetizer with some baked tortilla chips!

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Southwestern Corn and Black Bean Salad

Serves 8

Ingredients:

  • 10-ounce package frozen corn, defrosted and chilled
  • ½ cup pine nuts
  • ¼ cup lime juice
  • 2 tablespoons extra-virgin olive oil
  • ¼ cup chopped fresh cilantro
  • ½ teaspoon salt
  • Freshly ground pepper to taste
  • 2 15-ounce cans black beans, rinsed
  • 2 cups shredded red cabbage
  • 2 large tomatoes, diced
  • ½ cup minced red onion
  • 1 large orange bell pepper, diced

Directions:

  1. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
  2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl.  Add the corn, pine nuts, beans, cabbage, tomato, onion, and pepper; toss to coat.  Refrigerate until ready to serve.

Nutrition Info

Serving Size: 1 cup

Per serving: 160 calories; 4.5 g fat (1 g sat); 0 mg cholesterol; 29 g carbohydrate; 7 g fiber; 8 g protein; 170 mg sodium

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , | Comments (7)

Best of the Food Web: Sunday Suppers

October 4, 2011 at 11:10 pm

By Kelli Swensen, Dietetics Student, Sargent College

bg-small-logoSunday Suppers is a beautiful website that was started by stylist and photographer Karen Mordechai. As a professional photographer, Karen ensures that the pictures on the website are nothing short of stunning. In addition to elegant recipes, Sunday Suppers also has information on the other aspects of their business including small cooking classes in Brooklyn, an online store where you can buy Karen’s prints, catering and designing custom events, and reviews of local New York restaurants. Sunday Suppers’ Recipe Page is like none I’ve ever seen. It charmingly resembles a restaurant menu, giving the feel that you are selecting a meal rather than just browsing a recipe. Although not basic by any means, Sunday Suppers provides recipes that are perfect for entertaining and impressing friends and family.

Some noteworthy recipes:latesummersandwiches_003

By Sargent Choice Nutrition Center | Posted in Best of the Food Web | Tagged , , , | Comments (2)

Danka Walks

October 4, 2011 at 12:25 pm

By Taylor Gills, Graduate Nutrition Student, Sargent College

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Typically at the Sargent Choice Nutrition Center we’re focused on food.  As a group that is made up primarily of Dietitians and Nutrition students, it makes sense that we talk about cooking, eating, and enjoying food all the time.  Today though, we’re going to touch upon another component of an overall healthy lifestyle: exercise.

552 days, 3 pairs of sneakers (and a pair of winter boots), 3 pedometer batteries, and 5,225 miles later Danka Charland has surpassed her original goal of walking the distance to San Francisco and is well on her way to her ultimate goal of walking to her hometown of Borzestowo, Poland.  Danka is currently the Assistant to the Director in the Human Physiology and Applied Anatomy and Physiology Programs here at Sargent College.  On March 17, 2010 Danka strapped on her new pedometer, got a little help from her Sargent College coworkers to calibrate it correctly, and started recording every step.  She has always lead an active lifestyle and walking was already a regular part of her day to day routine. Danka started using the pedometer because she thought it would be fun.   The plan was to do it for a year or so and just see what happened, but Deb, a Sargent College coworker, put the idea of walking to San Francisco in her head.

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Never one to shy away from a challenge, Danka reached 3,179 miles (the driving distance from Boston to San Francisco) after just 344 days of recording her steps.  After this goal was reached, she decided she should walk the distance from San Francisco to her hometown in Poland, another 7,914 miles, via a route through Alaska and Russia.  About 50 miles of this route, through the Bering Strait, is technically under water, but it was land at one point right?  At day 552, she is currently a little less than half way towards achieving the total distance from Boston to Borzestowo, 11,093 miles.  Over this time, she has averaged over 9 miles each day, with some days walking less and some days walking more than that.  One day she actually did 28.2 miles, or 59,566 steps, just to challenge herself!  For a frame of reference, the Surgeon General recommends taking 10,000 steps each day to reduce your risk of long-term disease.

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What keeps her going above and beyond?  According to Danka, she is motivated mostly by the goals that she sets, but also from the health benefits of walking.  Danka feels that the pedometer itself is a motivator, helping her to challenge herself; she says, “If I set a goal and don’t achieve it, I fail to myself.”  Danka also likes to have fun with walking.  She will listen to music, learn French from tapes, go shopping, take pictures, explore new places, and she even graded papers while walking once.  According to Danka “weather is a state of mind,” so if she expects bad weather, she will get up early to beat the weather, or just go out and walk in the rain or snow and enjoy the fact that not many other people are around.  This level of self-motivation coupled with her easygoing nature is amazing to see and should be an inspiration to everyone around her.  Danka estimates that she will reach the distance to her hometown in Poland by July 15, 2013, by averaging about 9 miles per day.  Her plan to stay on target comes down to one word, a word that Danka loves, “stick-to-itiveness,” or the ability to literally stick to it, when striving to reach a goal.

By Sargent Choice Nutrition Center | Posted in BU Community | Tagged , , , | Comments (40)

Spice of the Month: Tarragon

October 3, 2011 at 10:13 pm

By Kelli Swensen, Dietetics Student, Sargent College

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Known as the "King of the Herbs" by the French, tarragon makes its appearance in traditional French cuisine. Put it in chicken dishes, lasagnas, fish dishes, or put with eggs. Feeling fancy? Tarragon is a key ingredient in Béarnaise sauce. Tarragon is also a great base for homemade salad dressings

Herb Snapshot
Taste: Sweet (the French version. Russian tarragon is more bitter)
Tip: Add at the end of the cooking process
Price: $12.54/container
Shelf Life: 6 months
Storage: Tarragon should be in a tightly sealed container in a cool, dark and dry place
Amount: Use in moderation
Pairings: Chicken, Eggs, Lemon, Parsley, Shellfish, Vinegar
AVOID: Basil, Desserts, Oregano, Rosemary, Sage, Savory, Sweet Dishes

Recipe Ideas:

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

Dining Hall Take-Over: The Plan

October 2, 2011 at 9:34 am

Love Sargent Choice? Want to try out entirely new recipes in the dining hall? Hungry? If you answered yes to any of these questions, then get excited for Sargent Choice Night! On Tuesday October 4th, every dining hall on campus will be celebrating Sargent Choice Night.

The Plan: All meal options will be new Sargent Choice recipes

What To Look Forward To:

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Black Bean Burger Served with Corn & Tomato Salad

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Shrimp Scampi

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Grilled Chicken Caesar Salad with a Citrus Avocado Caesar Dressing

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Chicken Quesadillas served with a Southwestern Corn and Black Bean Salad

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Vegetable Pasta Au Gratin (Vegetarian)

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Beef Gyros served with a Spicy Chickpea Salad

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Beef Stew served with a Crusty Whole Wheat Roll

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Sage Roasted Turkey with an Apple Cider Glaze, served with a Wild Rice and Butternut Squash Salad and Sauteed Green Beans

 

 

Sargent Choice Night is THIS Tuesday, October 4th at ALL the dining halls! See you there!

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