A monthly publication of LSU Dining - We feed Tigers!
ISSUE #12- Spring 2014
TIGER FOOD April’s Superfood
FROM OUR KITCHEN TO YOURS! Tuna, White Bean, & Butter Lettuce Sandwich INGREDIENTS
Plant Power
are so nutrient packed, Hey you! Glad to seeLegumes you back! This week, I’m going to tell they play double duty as both a protein and a vegetable. you about April’s Superfood: Legumes! Right now, you’re probably saying, “I know what that is! I was just at one during Spring Break!” Actually, those are lagoons... not legumes, but close enough! Legumes actually refer to any of thousands of plant species that have seed pods that split along both sides when ripe. Legumes include peas, beans, lentils, peanuts, and other podded plants. That’s right, next time you’re sitting by the dinner table, ask to pass the “legumes” and confuse yet impress your family with the Super food information you’ve learned here! Did you also know that one serving (1/2 cup cooked) of beans provide 2-6 grams of fiber, 90% of the recommended daily intake of folate, and are naturally low in sodium and saturated fat? Always wondered what would’ve helped that beach bod of yours? Now you know! Although your favorites are the Flintstone Gummies and Fish Oil pills, legumes are excellent sources of fiber, protein, folate, iron, magnesium, calcium, potassium, and zinc! Popular types of legumes include green beans, peas, lentils, kidney beans, lima beans, edamame, and chick peas! Legumes are also available fresh, dried, frozen, and canned!
Briggitte Mosley FMP, MPA, RD / LDN
www.lsudining.com
“LIKE” LSU Dining
Great Northern Beans, Dry 4 oz Tuna, Light Water Packed 12 oz Basil, Fresh, Chopped 2 - 2/3 tbsp Cracked Black Pepper 1 tsp Parmesan Cheese, Fresh, Shredded 2 tsp Tomatoes, Fresh, 1/4” Each Slice 8 each Basil Leaf, Fresh 12 each Boston Bibb Lettuce 1 oz Bread, Sandwich Thins 4 each Pesto Sauce, Nut Free 1 tbsp Mayonnaise, Light 2 tsp
Directions Prepare Cold for Cold Service 1. Soak great northern beans in water overnight. 2. Drain water. Place in sauce pot and cover with water. Bring to a coil and simmer until beans are tender, drain. Chill. 3. Drain tuna and flake. Combine tuna, beans, mayonnaise, pesto, pepper, and parmesan cheese. 4. Open sandwich thin, place 6 oz tuna salad on top. 5. Top with 2 slices of tomato, 1 lettuce leaf, and 3 basil leaves. 6. Place top on sandwich and place sandwich on platter. 7. Hold cold for cold service or assemble to order.
BALANCED U Earth Friendly Foods Seasonal Fruits: March-May: apricots, honeydew, limes, lychee, mango, oranges, pineapple, strawberries-choose local options if possible Seasonal Vegetables: March-May: artichoke, asparagus, endive, broccoli, butter lettuce, chayote squash, collard greens, corn, fennel, green beans, mustard greens, radicchio, rhubarb, snow peas, spinach, swiss chard, vidalia onions, watercress-choose local options if possible Proteins: dried beans, peas and lentils; rgbH free milk and yogurt; sustainable seafood choices; reduced antibiotic meats Other: tap water
choose foods for planet EARTH The way food is handled before it gets to you influences the nutrient and sustainability qualities of the You’ve probably heard food. of the Slow Food Movement. No doubt You’ve heard you’ve probably heard of local fruits of the and Slowvegetables. Food Organics? Free range? Movement. No doubt Hormone free? They you’ve local are all heard part ofofthe sustainable food fruits and vegetables. movement. As range? Earth Organic? Free Day approaches on Hormone They April 15th,free? you can do yourallpart are parttoo. of the sustainable foodchoices Our daily food movement. AsinEarth do play a role our personal carbon on Day approached footprint, and every April 15th, can do little bit of you savings counts. your part too.
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DINING
Our daily food choices do play a role in our personal carbon footprint, and every little bit of savings counts.
protein: generally speaking, plant sources of protein use less fossil fuels than animal tap water: ditch the plastic bottles for water sources of protein. Just and soft drinks, and get cutting down on how your own refillable mug much animal protein you eat each day, or or personal sippy cup. Tap water is clean and substituting one vegetarian meal for an fluoridated so it helps animal protein meal a prevent cavities. week is a great start to seasonal produce: reduce your carbon one hundred years ago footprint. If you eat most folks didn’t eat fish, choose sustainably lettuce in December, caught sources. instead they ate root vegetables and hearty less processed: any greens that could stand food that is less up to storage. Educate processed is a more yourself on the sustainable choice seasonality of fruits and simply because it hasn’t vegetables and select been shipped to a those that are in season factory to be reformulated, packaged most often. and shipped again. Foods you should eat more of:
National Prime Rib Day!
27
Lima Bean RESPECT Day!
28
21
The beach! Here we come!
20
7
14 Spring Break
National Caramel Popcorn Day!
Monday
13
6
Sunday
9
Dinner
Fire and Ice
Your Region
Alabama
2
Wednesday
10pm- 12am
President’s Late Night Breakfast
29
Caribbean Paradise
22 National Jelly Bean Day! 30
YOUR WORLD Dinner
23
16 Spring Break
15 Spring Break
We just arrived! I fell asleep Wait.. you outside. Who forgot what..?! has aloe vera?
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1
Tuesday
24
LUNCH
Nutrition at 459 Commons!
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Hold on.. that project is due Monday?!
18 Spring Break
LUNCH
Nutrition at The 5
11
4
Friday
DINING
This morning was rough. I’ll be napping.
17 Spring Break
10
3
Thursday
April 2014
10:30am - 7:00pm
26
19
12
National Raisin & Spice Bar Day!
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Saturday
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President’s Late Night Breakfast
Date: April 29, 2014 Time: 10 p.m.-12 a.m. Place: The 5 & 459 Commons Free for all students with a valid Tiger Card!