A Spin on Spinach

Written by Maureen Pryatel
Part of National Nutrition Month 2014

What words come to mind when you hear the word "spinach?"  Let me guess:  did the words gross, yuck, and blah come to mind?  Well, clear your mind of those negative connotations about spinach because this superfood is about to become your favorite vegetable!

Image by Maureen Pryatel

You might ask, well why should I eat spinach, anyway?  Spinach is a great source of vitamin K, which helps with the mineralization of bones in our bodies.  In addition to vitamin K, a serving of spinach contains a substantial amount of vitamin A, vitamin E, vitamin C, iron, folate, and magnesium, just to name a few. Spinach has many health benefits, and there is a way to eat spinach that makes it taste good.

A great way to incorporate spinach into your meals is to make it a hidden ingredient, and make it seem like you are not even eating it.  Spinach can be blended into smoothies, which gives them a unique green color but tastes just the same.  It can also be hidden in common dishes such as omelets, or quiche.  Hide spinach at the bottom of your salad and pile all of your other ingredients on top.  You might even forget the spinach is there!

There is no need to compromise taste when it comes to eating healthy; you just have to be creative and find ways that work for you.  So give it a try and add some spinach to your meals--you won't regret taking a spin on spinach!

References

The World's Healthiest Foods.  (2014).  Retrieved from:  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

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Chickpea Craze

Written by Amanda Presler
Part of National Nutrition Month 2013

You might be familiar with garbanzo beans, also know as chickpeas, but did you know all you can do with them? Because they are legumes, chickpeas are a great source of protein and fiber! One serving of chickpeas provides you with just 120 calories. 20 grams of carbs, 6 grams of fiber (24% of your daily fiber intake!), 6 grams of protein to keep you feeling full AND 10% of your daily iron intake are all packed into this single serving!  Furthermore, chickpeas contain many unsaturated essential amino acids, including linoleic and oleic acids. Riboflavin, niacin, thiamin and folate are examples of vitamins also contained in chickpeas that are so important in the diet. When eaten as part of your regular healthy diet, chickpeas can help prevent diseases such as type 2 diabetes, cardiovascular disease, digestive problems, and even potentially some cancers. As an added bonus, a can of chickpeas costs about a dollar at the grocery store so you won’t break the bank stocking up!

Image by Amanda Presler

Give your recipes a fun, healthy twist by using chickpeas! I recently used a recipe with chickpeas to make super easy gluten-free cookies.  Blended chickpeas, honey, peanut butter and some other ingredients were combined to substitute for gluten-producing flour. The peanut butter and honey served as binding agents holding the processed chickpeas together in substitution of typical cookie ingredients! Throw in some peanuts or chocolate chips and you have a gluten-free cookie that doesn’t have to taste gluten-free!

Chickpea cookie recipe:

http://www.texanerin.com/2012/04/grain-free-peanut-butter-chocolate-chip-cookie-dough-bites.html

A couple notes: I’ve also used less chickpeas (even ½ cup) and they turned out great! Also try adding 1 Tbs of brown sugar, and experiment with chocolate chips, chopped peanuts, shredded coconut, or toss in another ingredient you might want to try!

Chickpeas are also great tossed into a salad as a protein source, pureed into hummus (where you can add other ingredients such as roasted red pepper), or even just cooked and served as a side dish. The taste of chickpeas goes well with a wide variety of other foods, so the possibilities are endless!

Here are a few links to some chickpea recipes:

http://www.foodnetwork.com/recipes/rachael-ray/chickpea-salad-recipe.html

http://dashingdish.com/recipe/mediterranean-chickpea-salad/

http://allrecipes.com/recipe/easy-roasted-red-pepper-hummus/

I hope this post will inspire you to get creative and find ways to incorporate chickpeas into some of your everyday recipes. Be sure to let me know some ways that you’re using your chickpeas!

References

Jukanti, A.K., Gaur, P.M., Gowda, C.L., Chibbar, R.N., “Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.,” British Journal of Nutrition, vol. 108, 16 pages, 2012. Retrieved from: http://journals.cambridge.org.ezproxy.lib.vt.edu:8080/action/displayAbstract?fromPage=online&aid=8675336. 

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Sensationally Safe Snacking

Written by Erin Passaro
Part of National Nutrition Month 2014

You’re probably sitting at your computer, looking at the clock and debating if you should read this blog post.  However, despite how much time you have, in the hustle and bustle of this hectic American lifestyle, eating happens.  Judging from the 2/3 of Americans that are overweight, this eating is not usually healthful.  A lot of unhealthful eating is snacking which happens due to lack of time, resources, and/or ingredients.  Traditionally, we think of snacks as being highly-processed junk food items however if you’re in a pinch, vegetable- and fruit-based snacks are the way to go.  They are a delicious way to provide more nutrient-dense energy for your body, to get you through those long days while not making you feel bad about snacking.  Here is a quick and very simple recipe I threw together this past weekend:

Edamame, Cranberry, & Feta Salad      

1 12oz bag frozen, shelled edamame

½ cup dried cranberries

½ cup low-fat crumbled feta cheese

Splash of olive oil

Salt & pepper to taste

Bring water to a boil and add the edamame beans, stirring occasionally for 5-6 minutes or until tender.  Drain beans, toss with olive oil and add in remaining ingredients.  Divide into snack-sized portions.  

Image by Erin Passaro

Edamame is composed of soy, so it provides a lot of protein, fiber, vitamins, and minerals with low caloric and fat values.  Research shows that diets composed of vegetable proteins like soy are associated with lower cholesterol levels and heart disease risk.  Despite all the health benefits, this snack still packs a lot of flavor, with the cranberries and feta cheese creating a mouthwatering combination of sweet and salty.  The edamame, cranberry, and feta salad encompasses enjoyment of eating right, for the everyday, on-the-go American. 

What kind of nutritious snacks do you indulge in on those busy days?  Feel free to share your favorite snack recipes here for other readers!

References

Friedman, M., & Brandon, D. L. (2001). Nutritional and health benefits of soy proteins. Journal of Agricultural and Food Chemistry, 49(3), 1069-1086. doi:10.1021/jf0009246

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Season of Squash

Written by Rachel O'Connor
Part of National Nutrition Month 2014

Image by Rachel O'Connore

It is March, still chilly, and hard to imagine any vegetable could be in season. On the contrary -- many are! One of the best vegetables to purchase during the winter/early spring is squash. It is very low in saturated fat, cholesterol, and sodium and a good source of vitamins E, A, and C, as well as calcium and manganese (Squash Intimidation 2013). Butternut, acorn, and spaghetti are the most common types available during the colder months. Butternut squash is an ideal choice if looking to incorporate in a vast variety of recipes. Anything from soup to pasta to casseroles can integrate this versatile vegetable. What are some of your favorite recipes for squash or other in-season vegetables? Enlighten us!

 It may be intimidating if you have never cooked it, but there are some very simple methods. After peeling and cutting in half, the seeds need to be scooped out. Then you can roast it in the oven or zap it in the microwave for a quick dish; time will be dependent on size of squash.

A recipe that is not only simple, but also nutritious and delicious is spice-roasted butternut squash and onions. The only ingredients are a large, cut and peeled squash, a red onion, olive oil, garam masala (a great Indian spice, combining sweet with a mild kick, found in most grocery stores), salt, black pepper, and cilantro (though I usually forego the cilantro out of personal preference). Olive oil is a great choice when cooking vegetables in a light way because it is a monounsaturated fat that may help lower the risk of heart disease and also gives vegetables a nice flavor.

Chop, season, and roast for 25 minutes at 400°, and voila! An easy side dish everyone will enjoy.

 The recipe:

	1 spray(s) cooking spray
	2 1/4 pound(s) uncooked butternut squash, fresh, peeled, cut into 1-inch chunks
	1 medium uncooked red onion(s), halved and thinly sliced
	1 Tbsp olive oil
	1 tsp garam masala
	1/2 tsp kosher salt
	1/8 tsp black pepper, freshly ground, or to taste
	3 Tbsp cilantro, fresh, chopped

                     

References

Squash intimidation.  In eatright.org. (2013).  Retrieved from http://www.eatright.org/Public/content.aspx?id=6442478245   

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Don't Bring Home the Bacon!

Written by Elaine Meredith
Part of National Nutrition Month 2014

A breakfast for those with hypertension.

Why do you eat what you eat? Maybe because the food you eat now is what you grew up with. Possibly it’s because one restaurant is cheaper than another. Maybe it’s because it’s just plain tasty! Taste has a huge influence on food selection. Why eat a food that you don’t think will make your taste buds happy? Many people, including my father, don’t try healthier options, because they don’t think it will taste good.

My dad’s favorite breakfast meal is pancakes with a side of bacon and fried potatoes. Unfortunately, eating habits like this, have led to my dad’s high blood pressure. The recommended diet for people with hypertension is full of fiber and potassium and low in saturated fat, cholesterol, and sodium. For many people, including my dad, this diet sounds like a foreign language and it’s hard to translate into what foods to pick up at the grocery store.  For others these recommendations may not sound appetizing. So I listed substitutes for his favorite grocery items and provided him with a healthy but tasty breakfast alternative that will still satisfy his sweet tooth!

Bag it	Leave it on the shelf
Fresh Apples, Oranges, Grapes	Apple Pie, Orange Juice, Grape soda
1% Milk	Whole Milk
Whole grain bread	White bread
Spinach	Iceberg lettuce
Carrot chips	“Tater” chips
Turkey, deli turkey slices, Ground turkey	Ham, bacon, ground beef
Yogurt	Ice Cream Sandwiches

Image by Elaine Meredith

Whole grain bagel thin + spinach + egg + turkey slice + Muenster +yogurt + grapes + bananas + orange = One healthy delicious breakfast!

What healthy foods are you fearful of trying? Make that healthy substitute, because healthy can always be tasty. Fear no fruits or veggies! The grocery store is your oyster!

References

How to prevent high blood pressure. (2013, May 09). Retrieved from             http://www.cdc.gov/bloodpressure/what_you_can_do.htm

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Try to Ch-Ch-Chia!

Written by Hunter Meakin
Part of National Nutrition Month 2014

Image by Hunter Meakin

Do you want to add more proteins and minerals to your meals without changing the flavor? Would you like to reap multiple health benefits by adding one ingredient to your every day foods? If you answered yes to these questions, then you should consider adding chia seeds to your everyday diet. Chia seeds come from a flowering plant in the mint family that is native to Mexico and Guatemala (Coles, 2013).

Not only do chia seeds contain many vitamins and minerals, they also provide numerous benefits for the body such as:

-          Combat diabetes

-          Reduce high blood pressure

-          Help prevent heart disease and inflammation

-          Help with weight loss

It is very easy to incorporate chia seeds into your diet. Chia seeds have a nutty flavor but their flavor is so mild that it doesn’t compromise or alter the flavor of the dish you add them to. Chia seeds can be added into essentially anything but I would recommend adding them to smoothies, yogurt, oatmeal, on top of salads, in salsas and in pudding. 

Recipe for Chia Pudding:

2 TBSP of Chia Seeds
1 Cup of Almond nut Milk
2 TBSP of Sweetner (Honey, Maple Syrup or Agave, Cane Sugar)
1 Tsp Vanilla

Directions:

Mix all ingredients together and stir every ten minutes for an hour.  Refrigerate overnight until pudding forms.

Have you ever tried chia seeds before? How will you use them in your next recipe?

References

Coles, T. (2013, June 3). Chia Seed Benefits: 10 Reasons to Add Chia to Your Diet. Retrieved from http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html

“What are Chia Seeds?” (April 2013).  Retrieved from http://www.eatright.org/Public/content.aspx?id=6442472548&terms=chia%20seeds

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Who Else Loves Chipotle?

Written by Lindsey Kummer
Part of National Nutrition Month 2013

As a college student, a lot of my meals are eaten out. Finding healthy options can be hard at times, but I want to share with you a great method of how to create healthy meals, anywhere you go!

A popular fast food restaurant for college students is Chipotle. If you add on a tortilla, extra cheese, sour cream, and chips with guacamole, you will leave yourself with a high calorie meal containing excess saturated fat. But, you can still get the taste you crave, while eating healthy.

For your meal, include:

·         Protein – chicken is the leanest, and if you are a vegetarian you can include either kidney or black beans

·         Whole grain or complex carbohydrate – Chipotle now offers brown rice, which is an excellent option. If you are not a fan of rice, you can substitute with beans which also contain complex carbohydrates

·         Vegetables – fajita vegetables are available (includes onions and peppers), along with corn, lettuce and fresh salsa. Try to include at least 2 of the available vegetables in your meal

·         Fat – Do not be afraid of fat! My favorite is Chipotle’s guacamole, but you may also include cheese. Did you know that avocadoes, the main ingredient in guacamole, have been shown to decrease cholesterol levels and improve overall health? 

      By skipping the tortilla and ordering a bowl or salad instead, you can save an extra 300 calories and 10g of fat! That is about the caloric and fat content of a typical breakfast! When ordering, just remember:

protein + whole grain + 2 vegetables + fat

      And there you have it!

Image by Lindsey Kummer

What are some of your favorite restaurants?  What do you order while eating out that is healthy, yet delicious?

References

Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

Nutrition calculator . (n.d.). Retrieved from:

http://www.chipotle.com/enus/menu/nutrition_calculator/nutrition_calculator.aspx 

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