Climbing Out of the Food Rut - Recipe #2

Keep in mind all the ingredients for these recipes are likely available in the dining halls on a rotating basis.  Therefore, all you need are the ingredients, a bowl to mix and a microwave (available in all dining halls on campus).  And .... Ta Dah! A brand new dish for dinner!

Cheesi Chili Rice

2 Soupspoons Taco Sauce (salsa)
1/2 Soupspoon Sour Cream
1/2 Bowl Kidney Beans
1 Serving Rice
1 Handful Cheese

Add taco sauce and sour cream to kidney beans and stir well.  Spoon mixture over rice and toss cheese on top.  Microwave until cheese melts.

Enjoy!

Do you have some favorite dining hall recipes? Tell me about them! niunutritionquestions@gmail.com.



---------

Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

Vegetarian? Tell me about it!

October - Vegetarian Awareness Month

Not familiar with the vegetarian diet? Let's talk about it...

Vegetarian Diet focuses on plants for food...fruits, vegetables, dried beans and peas, grains, seeds and nuts.
Every vegetarian diet differs according to the beliefs and preferences of the individual.  Usually, eating patterns fall within a few groups:

• Vegan Diet - Excludes all meat and animal products
• Lacto Vegetarian Diet - Includes plant foods plus dairy products
• Lacto-Ovo Vegetarian Diet - Includes both dairy products and eggs.

These diets can meet nutritional needs, but they really need to focus on variety.  Specific nutrients vegetarians may need to pay attention to include protein, iron, calcium, zinc and Vitamin B12.


-----------
Source: MedlinePlus: Vegetarian Diet



Questions?  Shoot 'em my way! NIUNutritionQuestions@gmail.com

October - Vegetarian Awareness Month!

Are you a vegetarian? Speak up! Be Healthy!

October is Vegetarian Awareness Month and the USDA wants to make sure vegetarians are well informed of what healthy and complete vegetarian diet looks like.

10 Tips for Vegetarians to Meet Nutrient Recommendations!

1. Think About Protein - Sources for vegetarians include beans, nuts, peas and soy products.  Build meals around protein sources that are naturally low in fat.
2. Bone Up on Sources of Calcium - Used for building strong bones and teeth. Sources for vegetarians include fortified breakfast cereals, soy products, calcium-fortified orange juice and some dark green leafy veggies.
3. Make Simple Changes - Many dishes can be made vegetarian - pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, etc.  These changes can increase vegetable intake and cut saturated fat and cholesterol intake.
4. Enjoy a Grill - For grill options, try veggie or "garden" burgers, soy hot dogs, veggie kabobs.
5. Include Beans and Peas - They contain a high nutrient content, meaning consuming beans and peas is recommended for everyone!  Enjoy some beans and rice or maybe a three bean salad or split pea soup.
6. Try Different Veggie Versions - A variety of vegetarian products look like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. Breakfast? Try soy-based sausage patties or links. Dinner? Try veggie burgers!
7. Make Some Small Changes at Restaurants - Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables in place of meat.
8. Nuts Make Great Snacks - Choose nuts as a snack, on salads or in main dishes. Use nuts to replace meat or poultry.  Add walnuts or pecans to a green salad instead of cheese or meat.
9. Get Your Vitamin E - Choose specific nut and seed choices more often - sunflower seeds, almonds and hazelnuts.  These are among the best sources of Vitamin E.
10. Choose Fats Wisely - Fatty acids that are necessary for health are call "essential fatty acids."  Choose excellent sources like some nuts (walnuts) and seeds (flax seeds). 

-------------
Tips from 10 Tips MyPyramind: Vegetarians


Are you vegetarian? Have your own tricks of the trade? Please SHARE!  NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #1

Still feeling limited by what you're finding at the dining halls?  Well, mix up something of your own!

Here's one recipe to get you started:

Pasta Primavera

2/3 cup raw or cooked broccoli, chopped
1 handful chopped onions
1 handful chopped green peppers and/or celery
1 handful chopped tomatoes
3 soupspoons soy sauce
1 soupspoon orange juice
1 small spoon butter
1 serving plain pasta
1 handful shredded cheese

Put all vegetables in a bowl and pour the soy sauce and orange juice over them.  Top with butter and shredded cheese and microwave until butter and cheese melt.  Stir, pour over pasta, stir again.

Enjoy!

Do you have some favorite dining hall recipes?  Tell me about them! niunutritionquestions@gmail.com.


---------
Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

In a Food Rut?

It's beginning to be that time of the semester where you are tired of eating the same things over and over again from the dorms....what to do?

Well, mix it up!  Always eat at Stevenson? Try heading over to Neptune for a huge salad bar, grill, hot entrees and more cereals than you can imagine! Or stuck over in Neptune?  Make the walk over to Stevenson to find pastas, pizzas, deli sandwiches, hot entrees and a nearly limitless grill.

Make sure to keep things fresh by moving from dining hall to dining hall.  Frequently they will be serving similar menus, but there are hidden gems at each location.  Also, be creative with your food.  Add colorful fruits and vegetables to your tray whenever possible.  Be curious! The benefit of all-you-care-to-eat facilities is the ability to taste a little from each dish.  Just be cautious of portion sizes, it's easy to have eyes bigger than your stomach.

A few upcoming events for Dining Services:

Wednesday, October 6, Harvest Dinner at Neptune, Douglas & Lincoln

Thursday, October 14, Halfway There Lunch at Neptune & Lincoln and Dinner at Neptune, Douglas & Lincoln

Wednesday, October 20, Lettuce Leaf Patch Lunch at Neptune



Questions? Comments?  Send them my way, niunutritionquestions@gmail.com

Fun Times With Fall Fruits & Veggies!

Autumn is upon us, and with it comes the golden opportunity to invest in a wide variety of fruits and vegetables that are now in season. Fruits and vegetables provide many of the vitamins and minerals that are essential for our bodies.

A cheaper way to get fruits and vegetables in the fall is by going to farmers’ markets and apple orchards. There are many apple orchards and farmers’ markets nearby where you can get a wide variety of fruits and vegetables, and share a fun experience with your friends.

Apple Orchards:

Jonamac Orchard

 

19412 Shabbona Rd.

Malta, IL 60150

Phone: (815) 825-2158

 http://www.jonamacorchard.com/

Hours: Open 7 days a week from 9am-5:30pm until Oct 31st; Open Tues-Sun from 9am-5pm in November

Apples: Jonagold, Empire, Golden Delicious, Jonathan, Spartan, Red Delicious, Melrose, Crispin, Rome, Blushing Gold, Braeburn, Cameo, Fuji

Other Items: Pumpkins, Squash, Raspberries

 

Plank Road Apple Orchard

50w737 Plank Rd

Sycamore, IL 60178

Phone: (815) 899-4020

Hours: Friday 10:00am-5:00pm, Saturday 10:00am-5:00pm, Sunday 11:00am-4:00pm

Apples: Gala, Jonathan, Honeycrisp, Spartan, Jonamac, Red Delicious, Golden Delicious, Cortland, Braeburn

Honey Hill Orchard

 

11747 Waterman Road

Waterman, IL 60556

Phone: (815) 264-3337

http://www.honeyhillorchards.com/

Hours: Daily 9-5

Price: $15 a bag

Apples: Jonathan, Golden Delicious, Red Delicious, Jonagold, Idared, Empire, Northern Spy, Mutsu, Red Rome, Winesap, Granny Smith

Farmers’ Markets:

 

DeKalb

DeKalb Farmers’ Market

815-748-7788

South 4th and Grove, across from the street from City Hall.

Hours: Every Thursday June - October from noon-6 p.m.

St. Charles

Norton Farm

630-377-8118

39W369 Route 64, 2.5 miles west of Randall Road on Route 64

Hours: Open Monday to Saturday until October 31st from 9am-5p.m., and Sunday 10am-4pm.

-------------
Article written by Ashley Gruber, Dietetic Intern.  Ashley is the newest intern working at the Recreation Center Nutrition Office.  Stop in and see her if you have any nutrition questions!

How Can I Get Going in the Morning? BREAKFAST!

I know you have all heard breakfast is the most important meal of the day and alot of you probably still don't take the time to have something to eat in the morning.  Well let me try one more time and provide some quick on-the-go options.

Breakfast is just that, it is "breaking the fast."  Your body has been fasting all night as it sleeps and now is ready to be refueled for the day.  Breakfast has been found to improve concentration, make problem solving easier and improve muscle coordination.  Additionally, individuals who eat breakfast are less likely to be overweight (not overeating throughout the rest of the day).

I know you are students who value their rest, but getting up a couple minutes early is enough time to grab some quick breakfast or waking up in enough time to head to a dining hall may even give you a little extra time to study.

Breakfast ideas:

• Keep instant oatmeal in your room! Throw it in the microwave with some water or milk.  Then layer on some raisins or dried cranberries.  Any walnuts or almonds handy?  Throw those in too for some added protein.
• Layer some yogurt with your favorite crunchy cereal
• Spread some peanut butter on any whole grain bread product (bagel, bread, tortilla, english muffin) and add fruit to the top.  Try bananas or apples.

Heading to the dining hall?

• Craving a waffle? top it with some yogurt and fruit to add some extra nutrients.
• Grab a hard boiled egg and some shredded cheese to top a couple pieces of toast or english muffin.
• Take advantage of the fruit selection and top your bowl of cereal with some strawberries, blueberries, sliced peaches or whatever looks the freshest.

Never crave breakfast food? Getting some calories, protein, fat, vitamins and minerals is what it comes down to.

• Grab a peanut butter and banana sandwich.
• Eat some leftover vegetable topped pizza.
• Wrap up some deli turkey and low-fat cheese in a tortilla and off you go.

Bottom Line: Grab something before you head out the door.  If you have never eaten breakfast start small with a granola bar and a glass of milk.  Slowly add other nutrients to your morning to refuel your body for your day ahead.

You can always check dining halls menus and nutritional content before heading over.  Still have questions? Send me an email at niunutritionquestions@gmail.com or head over to the Rec and sign up for a nutrition session!

Source: American Dietetic Association