Best of the Food Web: Kerry’s Cooking Chronicles

By Elizabeth Jarrard, 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”!

Follow Nutrition Student Kerry Coughlin as she cooks up a storm on Kerry’s Cooking Chronicles! Her blog is full of fun recipes that look delicious and have the nutrition profile we can fully support! She also does great product reviews that will give you the pros and cons of new foods on the market! Here are some of our favorite recent posts:

Do you have a new recipe or cookbook that you’re dying to try?

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

Wellness Fair at BU

Join us Tomorrow, April 6th from 3-5pm at the GSU Metcalf Hall for

BU's Wellness Fair

There will be massages, acupuncture, stress relief and of course, lots of healthy food and nutrition education from Sargent Choice!

RSVP on Facebook

be a healthy you

Hope to see you there!

Spice of the Month: Cilantro

By Elizabeth Jarrard, Dietetics Student, Sargent College

April snuck right up on us! We're reciting the mantra "April Showers Bring May Flowers" to get through overcast days here at Sargent Choice. We're also bringing in more and more foods that remind us of summer months. For me, nothing says sunshine more than cilantro-added to fresh salsas, salads and other hot weather foods!

cilantro

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With a sweet, sour, light taste, cilantro is featured prominently in Asian, Caribbean, Mexican cuisines and pairs wonderfully with Lime. It wilts easily, so be sure to add near end of cooking, & when possible buy fresh. Fresh cilantro has a shelf life of 1 week, but dried will still be good 6 months later. Fresh cilantro should be rinsed and left moist (not wet) and placed in a plastic bag in the refrigerator.

Are you a Cilantro Lover or Hater?

Sargent Choice Cooking Demonstration: Pear Carpaccio

By: Stephanie Horton, Dietetic Intern, Nutrition and Fitness Center
Video By: Alan Wong

Sargent Choice offers students healthy meals aimed at satisfying both their taste buds and their nutritional needs. And now Sargent offers these fabulous recipes online in video demonstrations! Join Executive Chef Walter Dunphy in the Sargent Choice kitchen while he assembles one of our favorite dishes: Pear Carpaccio.

What can be better than fruits and vegetables in a single dish?! This dish incorporates fresh, juicy pears, arugula and Boston Bibb lettuce, truffle olive oil, balsamic vinegar, and is finished with aged Gouda cheese. Are you hungry yet?!

This quick and easy recipe can be enjoyed year-round, and is a perfect lunch to pack when you’re in a hurry. All it takes is a few minutes, and viola, you will be an expert at Pear Carpaccio!

This video initially appeared on BU Today.

How do you manage to get your 5 servings of fruits and vegetables per day? Any tips?

Pear Carpaccio Recipe
Ingredients:

  • 3 pears
  • 2 heads Boston Bibb lettuce
  • 6 cups microgreens (whatever is fresh; collect varying colors and flavors)
  • 4 teaspoons 25-year-old Modena balsamic vinegar (substitute with a half-reduction of regular balsamic vinegar if necessary)
  • 2 teaspoons white truffle oil
  • 2 ounces aged Gouda, shaved
  • 1 lemon, juiced
  • 6 tablespoons water
  • Maine sea salt
  • Freshly ground black pepper

Directions:
Place the juice of the lemon and the water in a nonreactive bowl. Core the pears, cut in half, and thinly slice with a very sharp knife. Lightly toss the pear slices in the bowl with the lemon-water mixture to keep the pears from oxidizing and turning brown.

Clean and dry the lettuce, discarding any discolored leaves. On chilled dinner plates, layer lettuce leaves in a fan, pushing them down as flat as possible.

Layer and fan the pears in a circle over the Bibb, leaving a nice green rim of the lettuce showing.

Place the microgreens in a separate bowl (handle the greens gingerly, as they are frail). Add truffle oil and lightly toss.
Arrange a nice bundle of greens in the center of each plate, drizzle the balsamic vinegar over the pears, and season with salt and pepper. Shave the cheese, arrange over the pears evenly, and serve.

Serves 4
Approximate preparation time: 10 minutes

Nutrition facts per serving:
190 calories
6.8 grams (g) total fat (2.8 g saturated fat)
28 g carbohydrates (9 g fiber)
6 g protein
170 milligrams (mg) sodium
(Percent of daily vitamins)
Vitamin A 70%
Vitamin C 40%
Calcium 15%
Iron 8%


Sargent Choice Night

By Elizabeth Jarrard, Dietetics Student, Sargent College

8 days ago Sargent Choice took over the dining halls with delicious healthy food, for an event that comes but once a semester-

SARGENT CHOICE NIGHT

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We got a lot of thumbs up

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and almost all plates came back clean, but everyone saved room for dessertDSC_0049

See more photos on Facebook!

The BU Twitter-verse was abuzz with #sargentchoice Love:twitter3twitter4twitter5twitter6twitter7twitter8twitter9twitter10twitter11twitter12twitter13twitter14

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Thank you to Boston University Dining Services and to everyone that joined!

Now it's Your turn: What was your favorite part of Sargent Choice Night? What could we improve? What would you like to see next fall?

Best of the Food Web: Food For Real Blog

By Elizabeth Jarrard, 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”!

food for real

Here at Sargent Choice we're huge fans of Real Food. Food that nourishes you, that you love the taste of, and isn't artificial. It makes sense that we also love the blog, Food For Real. Stephanie Horton blends a Journalism degree with a Masters in Nutrition to create this fabulous blog. She is on her way to becoming a registered dietitian and is currently interning at Lowell General Hospital and as done several rotations here at the Sargent Choice Nutrition Center. She brings a fresh approach to cooking that is grounded in real, whole foods. You won't find any fad diets or processed, packaged foods  or ingredient lists the size of  novels on this website! Instead Horton's blog represents a slice of her life via food, fitness, and fun. Some of her recent posts reflect that

Head over to Food For Real for more nutrition news, tips and delicious recipes!

Where do you go to find new recipes?

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

Cage Free Eggs at BU

By Alyssa Langer, COM Student,

Make a Difference Monday happens but once a month here at BU, but you can still choose sustainable options in the Dining Halls! Do you frequent the omelet station in the dining halls during breakfast? If so, have you noticed the new signs promoting cage-free eggs? After considering the idea for several years, Dining Services is now offering cage-free eggs to students as a part of their sustainability efforts. Dining Services made this decision “because we feel it is the right thing to do from a humanitarian standpoint, and is probably the way of the future,” said Sabrina Pashtan, Dining Services Sustainability Coordinator.Cage-free-eggs

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According to Pashtan, cage-free eggs “come from hens that do not live in cages; they are free to roam around an enclosed space, indoors.” Hens are often kept in harsh conditions, confined within cages of less than 67 square inches, according to the Humane Society’s website. This significantly limits the animals’ ability to “engage in many of their natural behaviors such as nesting, perching and dust-bathing,” said Pashtan.

However, cage-free hens are treated more humanely and are allowed to engage in their natural behaviors. Cage-free eggs are a more sustainable option because, “while cage-free hens live with around 15,000-35,000 other hens, caged hens can live with up to 1,000,000 other hens, which creates a lot more waste that is very hazardous to the environment.  This waste is stored in lagoons and contaminates the soil and air around it, and also greatly contributes to greenhouse gas emissions,” said Pashtan.

Factory hens are confined inside crowded battery cages “which leave them…reduced to little more than egg-laying machines,” said Jeffrey Kluger in a Time.com article. Free-range and organic chickens, however, “have different degrees of freedom to move and are raised on varying levels of higher-quality feed. There's no question what kind of life the birds prefer,” reported Kluger.

Although there are no proven health benefits in choosing cage-free eggs over regular eggs, “cage-free farms provide healthier and safer working conditions for farmers.” In addition, there are no significant differences in taste between regular eggs and cage-free eggs, but “you can say that one probably feels better eating it, so that should contribute to an overall positive eating experience,” said Pashtan. As food technologist Deana Jones noted in a Time.com article, “For shoppers, the decision comes down to your ethical and moral choices."

So the next time you are in the mood for eggs for breakfast, try the more sustainable option and select cage-free eggs.

Make A Difference Monday

Make a difference Monday flier

Be a part of the campaign to feel good about your food

Today Boston University Dining Services is committing to the environment by serving food with a lower carbon footprint that helps you make a healthier choice for yourself and the environment

Breakfast

Tofu scramble, cage-free eggs

Empire Apple & Granola Bake (Jp Sullivan Farm- Acres, MA

Turkey sausage, turkey ham

Lunch

Sargent Choice Vegetable Barley soup

Sargent Choice Butternut Squash soup (Lanni Orchards- Lunnenberg, MA)

Hot turkey sandwich, Naragansett Mashed Potatoes (MA Co-op), Roasted Acorn Squash (Lanni Orchards- Lunnenberg, MA), Cranberry Sauce (Oceanspray- Cape Cod, MA)

Sargent Choice Apple Crisp (Lanni Orchards- Lunnenberg, MA)

Dinner

Sargent Choice Vegan Spaghetti Bolognaise

Sargent Choice Baked Haddock (Gloucester,MA) and Chips

Barcelona Mussels (Maine) with Garlic Breadsticks

Bean Burrito Plate

Richardson’s Ice Cream Bar (Middleton, MA)

Make a Difference Monday is an all day event featuring a special menu in your dining hall on:
Monday, March 28th
Monday, April 18th

You’ll get a chance to meet the Sargent Choice team during the following times:

March 28th

Warren & Towers:   11:30-1:30
Myles & Shelton:    5:30-7:30
West                     6:00-8:00

April 18th

Towers, Myles & Shelton:   5:30-7:30
Warren & West:                 6:00-8:00

If you’re tweeting what you’re eating be sure to include @sargentchoice @budiningservice and #MakeADifferenceMonday

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Healthy Cooking on a Budget

By Elizabeth Jarrard, Dietetics Student, Sargent College

Eating healthy, delicious foods doesn’t have to put a dent in your wallet. In fact, if you plan ahead, eating fresh fruits and vegetables can actually save you money! When you look at the USDA food pyramid, many of the things we should be eating the most of -- grains, legumes, fruits and vegetables -- happen to cost the least. Generally the more processed a food is the more expensive it becomes.

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Fruits and Veggies More Matters Campaign shows how with careful meal planning, smart shopping and super storage, you can make the most out of a small budget

Plan Ahead:

  • Making a Grocery List will help you avoid spending money on foods you don’t really need.
  • Include frozen, canned and dried forms of fruits and vegetables on your list. These especially come in handy for quick-fix meals.
  • Alphabet search: From A to Z you can find healthy foods without breaking the bank! Whole foods such as  Apples, Bananas, Beans, Carrots, Green Beans, Lentils, Oatmeal, and Sweet Potatos are often around a dollar a pound!

Then try this …

  • Plan for fruits or vegetables to take up about half of your plate. Plan your meal around whole grains, and vegetables, and then add protein and cheeses. For an example of how this plate would look check out this diagram.
  • Buy in season. Although most fresh fruits and vegetables are available year-round, some are less expensive when they are in season . In the long winter months in New England it can be hard to afford certain fruits and vegetables. Keep in mind frozen fruits and vegetables are just as nutritious as their fresh counterparts.
  • Replace half the meat. Substituting half the meat in a recipe with beans and/or vegetables will boost nutrients, add flavor and increase fiber, as well as save you money.

Want more healthy eating tips that won’t break the bank? Register for the Healthy Cooking on a Budget Class at Fitrec (PDP NT 104) for next fall semester! Registered Dietitian Laura Judd will help you understand your unique nutrition needs and the health-promoting foods that will help you meet them. Then you’ll perfect the skills and strategies for stocking a healthy kitchen, modifying favorite recipes, and basic cooking by participating in a series of interactive sessions. The end result: You will be well on your way to a lifetime of true “value meals”.

Do you have any tips on how to keep your food budget to a minimum?

Sargent Choice Night is TONIGHT!

By Elizabeth Jarrard, Dietetics Student, Sargent College

We had so much fun last year at Sargent Choice Night

and we hope you join us TONIGHT as well!

Check out the feature on BU Today, read the Menu, and RSVP on Facebook!

See you in the Dining Halls!!