It’s All in the Name…

It seems many college students are challenged when trying to make healthy food choices. Power sweet potatoesResearchers watched nearly 28,000 college students for 46 days to see how they selected certain vegetables. “Zesty ginger-turmeric sweet potatoes” had greater appeal then either “wholesome sweet potato superfood” or “cholesterol free sweet potatoes”. “Sweet sizzlin’ green beans and shallots” had more appeal then “health energy-boosting green beans and shallots”. It seems that labeling a food healthy or nutritious is a turn off as opposed to a more delectable description. Another successful dish was “rich buttery roasted sweet corn” as opposed to just ”vitamin-rich corn. All these foods were prepared exactly the same but psychologically they seemed more appealing to the students’ taste buds.

Bok-Choy with Mushrooms and Red Peppers

Listen-Bok Choy

 

 

 

 

Ingredients:
– 3 Cloves of garlic chopped
– 1 Red Pepper diced
– 2 Tablespoons of Avocado oil
– 2 Carrots
– 4 Medium heads of bok choy
– 1 Box porcine mushrooms
– 5 Leaves of Basil
– 4 Swigs of parsley
– 1/2 Teaspoon of both salt and pepper
– 1/2 Cup of vegetable broth

Directions:
– Saute’ red pepper in avocado oil for 3 minutes, then add garlic and saute’ for 1 more minute
– Add vegetable broth, parsley, basil, salt and pepper and simmer for 5 minutes
– Add sliced mushrooms and chopped bok choy, cover, low heat and cook for about 15 minutes
– In a separate steamer- steam thinly sliced carrots until you are able to pierce them
– Add carrots to cooked bok choy
( serves 4)

Theme Nights…

Planning meals can be extremely difficult, whether it is because of family activities or a busy demanding career. If your goal is to put together a healthy meal plan in the evening,wandering theme having theme nights for the week may help. In other words make one night a “Breakfast for Dinner Night”. Just making an omelet with all the leftovers in the fridge and a salad is one quick way of putting together a healthy meal. Another night could be a “Meatless Monday”. Simply combining beans, frozen vegetables and a whole grain such as quinoa is enough for a light healthy meal which can also give your digestive system a rest. Another option could be a hearty soup and salad night. Having a menu schedule for the week takes the worry out of eating healthy. Planning also removes the possibility of overeating.

The Parsley-Family Herbs…

Fennel, cumin, dill, coriander, anise, caraway and of course parsley are all considered wandering parsleypart of the same family. They all have the ability to suppress gas.The theory behind this is that they are rich in essential oils which can increase the effect of digestive juices and kill bad bacteria. Of all the above, fennel and coriander were found in a 2016 study to be natural bactericides. Their ability to delay gastric emptying showed great promise to those participants who suffered from colitis, abdominal pain and cramping. Start incorporating some of these herbs in your cooking not only for digestive health but also for a variety of new taste sensations.

Avocado and Jicama Salad…

November 17 Salad_Jicama

 

 

 

 

Ingredients:
-2 ripe avocados
-1/2 cup thinly sliced jicama
-1/4 cup thinly sliced radishes
-3 tablespoons toasted pumpkin seeds
-1/4 cup 2% yogurt
-1/4 cup fresh orange juice
-2 tablespoons fresh lime juice
-2 tablespoons olive oil
Kosher salt
Black pepper
-1/4 cup dried cherries

Directions:
1.) Cut avocados in half lengthwise and remove pits. Score flesh into a crosshatch pattern and scoop it into a medium bowl. Add jicama, radishes, and pumpkin seeds.
2.) In a serving bowl, whisk together yogurt, orange juice, lime juice, and olive oil. Add vegetables and toss well. Season with salt and pepper, toss to combine, and garnish with dried cherries.

*Nutrition score per serving: 334 calories, 24g fat (41g saturated), 30g carbs, 5g protein, 6g fiber, 118 mg sodium

Serves: 4
Prep time: 10 minutes
Total time: 10 minutes

Jackfruit…

Jackfruit is the largest tree fruit grown in the world. It can weigh up to 100 November 17 Jackfruitpounds. It is a South Asian staple which is starting to gain popularity by American chefs. It is especially favored by vegetarians since it has the consistency of meat and can easily absorb and take on many different flavors. This fruit is part of the family that includes breadfruit, figs and mulberries. Jackfruit can be dried, roasted and added to soups, jams and juices. Although it is not especially high in protein, it is however rich in magnesium, vitamin B6 and antioxidants. It is difficult to work with due to its large size, so it is more convenient to purchase a small amount of it prepackaged.

Almond Crusted Baked Zucchini Crisps

Oct almond zucchini

 

 

 

 

Ingredients:                                                                                                                      1 large zucchini, sliced into rings
1 cup/ 4 oz./ 110gr. almond flour
1 egg
1 teaspoon fine grain sea salt
1 teaspoon garlic powder
1 teaspoon thyme
1/4 teaspoon ground black pepper

Directions:
-Preheat oven to 450 degrees F and place a rack in the middle.
-Line a baking sheet with parchment paper and set aside.
-In a small bowl lightly beat the egg.
-In a separate bowl combine almond flour, salt, garlic powder, thyme and black pepper.
-Dip zucchini slices in the egg and let excess drip off                                                      -Drop in the almond flour in a mixing bowl to cover completely
-Place coated zucchini slices onto the lined baking sheet.
-Bake for 6 minutes per side (a total of 12 minutes).

Nutrition Facts:                                                                                                                One serving yields 112 calories, 9 grams of fat, 6 grams of carbs and 6 grams of protein.(Source-The Wheat-less Kitchen)

Why Teach Kids About Food?

“Pilot Light” is a Chicago based food education program centered around children. It conducted its sessions in some 1,500 schools and found that 95% of Oct. Teaching Kidsthe students enjoyed their learning sessions. Most of the students interviewed after the course said that.
1) They know how food choices can affect their future
2) It is important to know ingredients.
3) They enjoyed trying new foods
4) The importance of where the food originated from
5) That they are now able to make healthy choices
Efforts are now being made by “Chartwells K2”, the largest school food service company, to expand the program by launching a Mobile Teaching Kitchen which would include chefs, dietitians and demonstrations
(Source-Amazing Wellness Magazine)

Ruby-Red Chocolate…

At present we have dark, milk and white (which is actually made from cocoa butter) chocolate. Now it seems there is a new flavor and color chocolate that is about to enter Oct. red chocolatethe market. A Switzerland based company is unveiling a “ruby chocolate” that is derived from the ruby bean native to Ecuador, Brazil and the Ivory coast. It is said to be a totally new experience with an emphasis on a berry-fruitiness taste. Its pink color has absolutely no red coloring or artificial berry flavoring involved in the process. The source of the new chocolate is said to come from a species that is genetically close to the cocoa plant that we are presently familiar with. It is scheduled to hit the market in about 18 months. Sorry to keep you chocolate lovers waiting.

Millet…

Millet is one of the earliest cultivated crops. It is often classified as one of the milletAncient grains along with Quinoa and Buckwheat. Most people often think of millet as bird food since it is a major part of commercial bird feed. It is extremely high in protein, great for those who are gluten intolerant and can be grown in extremely arid conditions. Millet can also be a substitute for couscous since it is a whole grain. Along with its supply of protein, it contains an abundance of important nutrients such as calcium, magnesium, and potassium. It is slowly gaining popularity in the western diet.