A monthly publication of LSU Dining - We feed Tigers!
ISSUE #11- Spring 2014
TIGER FOOD March’s Superfood
GAME NIGHT.
Citrus Beet Salad with Candied Walnuts
INGREDIENTS
Nutrition in every handful Great things come in small packages. A handful of delicious nuts is bursting with protein, fiber, vitamins, minerals and protective phytochemicals.
The newest Superfood that helps you live longer is NUTS! Get it? Punny, right? We
March 26th 4:30 pm - 8:00 pm
Both Dining Halls
thought so. Speaking of puns, did you know people who eat nuts on the regular basis seriously slash their risk of a^Zkm ]bl^Zl^% ]bZ[^m^l% Zg] \Zg\^k8 P^ee% maZm l ghm ^qZ\mer Z pun, but it is still an interesting fact! Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, ab`a _b[^k% Zg] Zgmbhqb]Zgm \hgm^gm ^Zkg ma^f Z ieZ\^ Zl Z Lni^k_hh] MaZm l kb`am% Gnml Rhn k^ Zl \hhe Zl ?^[knZkr l <bmknl Zg] Gho^f[^k l LjnZla :ee gnml Zk^ a^Zema_ne bg lfZee ]hl^l% Zg] ma^r aZo^ [^^g lahpg mh a^ei ehp^k \ahe^lm^khe e^o^el Zg] ikhfhm^ p^b`am ehll Fho^ ho^k% mk^Z]fbee fZg' P^ k^ \hfbg` bg ahm pbma Zefhg]l Zg] \Zla^pl' Lnk^% mahl^ Zefhg]l mZlm^ lbg_ne bg mahl^ lp^^m% lp^^m A^kla^r l [Zkl% [nm the best things about nuts are how easily you can incorporate ma^f bgmh rhnk ]b^m ?hk ^qZfie^% rhn \Zg mhi rhnk fhkgbg`
O
\^k^Ze hk hZmf^Ze pbma pZegnml% Zefhg]l% hk i^\Zgl% mhll gnml hg rhnk lZeZ]% hk ^o^g fbq gnml
Meal plan: swipe to enter OR $11.75 door rate food
contest
prizes
games music
FROM OUR KITCHEN TO YOURS!
mh`^ma^k _hk Z lgZ\d fbq
Salad: 1-1/2 lb Fresh Beets 3/4 tsp Salt, Kosher 3/4 tsp Freshly Ground Black Pepper 1 Tbsp Olive Oil 1/2 cup Blue Cheese Crumbles 1 cup Mandarin Oranges, Canned, Drained 1/2 cup Candied Walnuts
2 qt, 2 cup Romaine, spring mix and cabbage blend
Candied Walnuts: Yield: 1 cup 1 cup Walnuts 6 Tbsp Honey
Directions 1. Place honey in saucepan (big enough to hold the walnuts but small enough so that the honey is not too thin) and caramelize over medium-low heat. This will take about 10-15 minutes. As it simmers, the water will evaporate and the color will deepen. 2. When it is reduced by half, remove from heat and add the walnuts. 3. Toss quickly and carefully. 4. Remove coated nuts onto a sheet pan, bake in 350 oven for 8-10 minutes to caramelize and lightly brown. 5. Cool and break up the nuts with your hands. 6. Toss whole fresh beets with salt, pepper and olive oil.
Briggitte Mosley FMP, MPA, RD / LDN
www.lsudining.com
“LIKE” LSU Dining
7. Wrap in foil and roast in a 350F degree oven until fork tender, about 45-60 minutes depending on size. Cool and peel. Cut into wedges. 8. Place mixed greens onto a platter and garnish with beets, walnuts, cheese, and oranges.
1
Phlat Out Sammys DINNER
Open at 7a.m.
29 Dining Halls LUNCH
28
21
DINNER
27 GAME NIGHT
26
<
31 30
Chip & Dip Day!
24 23 National
25
LUNCH
Chef special to reflect nutrition
459Â Commons!
17 16
MISSISSIPPI
18Nutrition at
19
3
13 12 Your World
10 9
11
Your Region
Ash Wednesday
20
Day
14
6 Oreo Cookie 7
Thursday
Chef special to reflect nutrition
Nutrition at The 5
15
22
Day
National 8 Peanut Cluster
1 Mobile
Fat Tuesday
protein: lean protein protein: lean protein uses about 25% more uses about 25% more calories to digest than calories to digest carbs. Meals that than carbs. Meals that contain a good portion of calories from portion lean contain a good protein can provide of calories from leana short term protein canmetabolism provide a boost. Aim for about short term metabolism 15-20% of your calories boost. Aim for about from lean protein. 15-20% of your calories fiber: whileprotein. fiber itself from lean doesnâ&#x20AC;&#x2122;t increase metabolism, doesitself fiber: while itfiber help you feel fuller with doesnâ&#x20AC;&#x2122;t increase significantly fewer metabolism, doesrich calories. Plus,itfiber help you fuller foods are feel usually lowwith in significantly fewer calories too. calories. Plus, fiber rich foods are usually low in calories too.
5
enough calcium the enough calcium the effectisislost. lost. Itâ&#x20AC;&#x2122;s Itâ&#x20AC;&#x2122;s best effect best to get your calcium to get your calcium fromreal real foods, foods,not not from supplements. supplements.
4
The Grapefruit Diet. TheGrapefruit Zone. TheDiet. Green The Tea Diet. Lots of The Zone.has Thebeen Green research done in search of that one Tea Diet. Lots of food or combination of foods that sends research has beenyour done metabolism soaring and in search of the thatpounds. one melts away food or combination of Unfortunately, no such foods that sends your food exists. Overall you still need to soaring consumeand metabolism fewer calories and burn more away with exercise. But melts the pounds. there are some foods that give you a little more boost. no such Unfortunately, food exists. Overall you still need to consume fewer calories and burn more with exercise. But there are some foods that give you a little more boost.
Foods you should Foods you should eat more more of: eat of: green tea & green tea & water: water: greentea teacontains containsaa green powerful powerfulantioxidant antioxidant that some that someresearch research shows may temporarily shows may temporarily increase metabolism. increase metabolism. Water helps us eat less Water helps eatdrink less at meals whenuswe meals wheneating. we drink aatglass before Our brains can eating. confuse a glass before dehydration withconfuse Our brains can hunger. Drink a glass of dehydration with water the next time hunger. Drink a glass of you have hunger pains water time and seethe if itnext helps. you have hunger pains dark leafy and see if itgreens, helps. broccoli and low fat dairy: studies have dark leafy greens, indicated that adding broccoli and low fat calcium to your diet dairy: have can helpstudies increase your indicated that adding metabolism. However, to your ifcalcium you already getdiet can help increase your metabolism. However, if you already get
3
While no While food no miracle miracle food exists, exists,some some choices help choicescan can help you love youlose losethe the love handles. handles.
2
By Laura Conway, MS, RD
DINING
trim your waistline use food to help your gym time
Wednesday
Other: water, green tea, flax
Tuesday
Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts
Monday
Vegetables: hot peppers including jalapenos, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens
Sunday
Fruits: anyfresh freshwhole wholefruit fruit including apples, bananas, citrus Fruits: any including apples, bananas, citrus likelike oranges, grapefruits, grapefruits tangerines, and tangerines, berries-donâ&#x20AC;&#x2122;t include oranges, and berries; donâ&#x20AC;&#x2122;t include anyany sweetened dried fruit unless it does not have sweetenedcanned cannedfruit fruitoror dried fruit unless it does not have added added sugar sugar
March 2014
Metabolism Boosters
Friday
Saturday
BALANCED U
1
Phlat Out Sammys DINNER
Open at 7a.m.
29 Dining Halls LUNCH
28
21
DINNER
27 GAME NIGHT
26
<
31 30
Chip & Dip Day!
24 23 National
25
LUNCH
Chef special to reflect nutrition
459Â Commons!
17 16
MISSISSIPPI
18Nutrition at
19
3
13 12 Your World
10 9
11
Your Region
Ash Wednesday
20
Day
14
6 Oreo Cookie 7
Thursday
Chef special to reflect nutrition
Nutrition at The 5
15
22
Day
National 8 Peanut Cluster
1 Mobile
Fat Tuesday
protein: lean protein protein: lean protein uses about 25% more uses about 25% more calories to digest than calories to digest carbs. Meals that than carbs. Meals that contain a good portion of calories from portion lean contain a good protein can provide of calories from leana short term protein canmetabolism provide a boost. Aim for about short term metabolism 15-20% of your calories boost. Aim for about from lean protein. 15-20% of your calories fiber: whileprotein. fiber itself from lean doesnâ&#x20AC;&#x2122;t increase metabolism, doesitself fiber: while itfiber help you feel fuller with doesnâ&#x20AC;&#x2122;t increase significantly fewer metabolism, doesrich calories. Plus,itfiber help you fuller foods are feel usually lowwith in significantly fewer calories too. calories. Plus, fiber rich foods are usually low in calories too.
5
enough calcium the enough calcium the effectisislost. lost. Itâ&#x20AC;&#x2122;s Itâ&#x20AC;&#x2122;s best effect best to get your calcium to get your calcium fromreal real foods, foods,not not from supplements. supplements.
4
The Grapefruit Diet. TheGrapefruit Zone. TheDiet. Green The Tea Diet. Lots of The Zone.has Thebeen Green research done in search of that one Tea Diet. Lots of food or combination of foods that sends research has beenyour done metabolism soaring and in search of the thatpounds. one melts away food or combination of Unfortunately, no such foods that sends your food exists. Overall you still need to soaring consumeand metabolism fewer calories and burn more away with exercise. But melts the pounds. there are some foods that give you a little more boost. no such Unfortunately, food exists. Overall you still need to consume fewer calories and burn more with exercise. But there are some foods that give you a little more boost.
Foods you should Foods you should eat more more of: eat of: green tea & green tea & water: water: greentea teacontains containsaa green powerful powerfulantioxidant antioxidant that some that someresearch research shows may temporarily shows may temporarily increase metabolism. increase metabolism. Water helps us eat less Water helps eatdrink less at meals whenuswe meals wheneating. we drink aatglass before Our brains can eating. confuse a glass before dehydration withconfuse Our brains can hunger. Drink a glass of dehydration with water the next time hunger. Drink a glass of you have hunger pains water time and seethe if itnext helps. you have hunger pains dark leafy and see if itgreens, helps. broccoli and low fat dairy: studies have dark leafy greens, indicated that adding broccoli and low fat calcium to your diet dairy: have can helpstudies increase your indicated that adding metabolism. However, to your ifcalcium you already getdiet can help increase your metabolism. However, if you already get
3
While no While food no miracle miracle food exists, exists,some some choices help choicescan can help you love youlose losethe the love handles. handles.
2
By Laura Conway, MS, RD
DINING
trim your waistline use food to help your gym time
Wednesday
Other: water, green tea, flax
Tuesday
Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts
Monday
Vegetables: hot peppers including jalapenos, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens
Sunday
Fruits: anyfresh freshwhole wholefruit fruit including apples, bananas, citrus Fruits: any including apples, bananas, citrus likelike oranges, grapefruits, grapefruits tangerines, and tangerines, berries-donâ&#x20AC;&#x2122;t include oranges, and berries; donâ&#x20AC;&#x2122;t include anyany sweetened dried fruit unless it does not have sweetenedcanned cannedfruit fruitoror dried fruit unless it does not have added added sugar sugar
March 2014
Metabolism Boosters
Friday
Saturday
BALANCED U
A monthly publication of LSU Dining - We feed Tigers!
ISSUE #11- Spring 2014
TIGER FOOD March’s Superfood
GAME NIGHT.
Citrus Beet Salad with Candied Walnuts
INGREDIENTS
Nutrition in every handful Great things come in small packages. A handful of delicious nuts is bursting with protein, fiber, vitamins, minerals and protective phytochemicals.
The newest Superfood that helps you live longer is NUTS! Get it? Punny, right? We
March 26th 4:30 pm - 8:00 pm
Both Dining Halls
thought so. Speaking of puns, did you know people who eat nuts on the regular basis seriously slash their risk of a^Zkm ]bl^Zl^% ]bZ[^m^l% Zg] \Zg\^k8 P^ee% maZm l ghm ^qZ\mer Z pun, but it is still an interesting fact! Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, ab`a _b[^k% Zg] Zgmbhqb]Zgm \hgm^gm ^Zkg ma^f Z ieZ\^ Zl Z Lni^k_hh] MaZm l kb`am% Gnml Rhn k^ Zl \hhe Zl ?^[knZkr l <bmknl Zg] Gho^f[^k l LjnZla :ee gnml Zk^ a^Zema_ne bg lfZee ]hl^l% Zg] ma^r aZo^ [^^g lahpg mh a^ei ehp^k \ahe^lm^khe e^o^el Zg] ikhfhm^ p^b`am ehll Fho^ ho^k% mk^Z]fbee fZg' P^ k^ \hfbg` bg ahm pbma Zefhg]l Zg] \Zla^pl' Lnk^% mahl^ Zefhg]l mZlm^ lbg_ne bg mahl^ lp^^m% lp^^m A^kla^r l [Zkl% [nm the best things about nuts are how easily you can incorporate ma^f bgmh rhnk ]b^m ?hk ^qZfie^% rhn \Zg mhi rhnk fhkgbg`
O
\^k^Ze hk hZmf^Ze pbma pZegnml% Zefhg]l% hk i^\Zgl% mhll gnml hg rhnk lZeZ]% hk ^o^g fbq gnml
Meal plan: swipe to enter OR $11.75 door rate food
contest
prizes
games music
FROM OUR KITCHEN TO YOURS!
mh`^ma^k _hk Z lgZ\d fbq
Salad: 1-1/2 lb Fresh Beets 3/4 tsp Salt, Kosher 3/4 tsp Freshly Ground Black Pepper 1 Tbsp Olive Oil 1/2 cup Blue Cheese Crumbles 1 cup Mandarin Oranges, Canned, Drained 1/2 cup Candied Walnuts
2 qt, 2 cup Romaine, spring mix and cabbage blend
Candied Walnuts: Yield: 1 cup 1 cup Walnuts 6 Tbsp Honey
Directions 1. Place honey in saucepan (big enough to hold the walnuts but small enough so that the honey is not too thin) and caramelize over medium-low heat. This will take about 10-15 minutes. As it simmers, the water will evaporate and the color will deepen. 2. When it is reduced by half, remove from heat and add the walnuts. 3. Toss quickly and carefully. 4. Remove coated nuts onto a sheet pan, bake in 350 oven for 8-10 minutes to caramelize and lightly brown. 5. Cool and break up the nuts with your hands. 6. Toss whole fresh beets with salt, pepper and olive oil.
Briggitte Mosley FMP, MPA, RD / LDN
www.lsudining.com
“LIKE” LSU Dining
7. Wrap in foil and roast in a 350F degree oven until fork tender, about 45-60 minutes depending on size. Cool and peel. Cut into wedges. 8. Place mixed greens onto a platter and garnish with beets, walnuts, cheese, and oranges.