All posts by Ally Vinciguerra

RHEAL food

A Flower that You Can Eat

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“I cannot wait to eat some cauliflower“ said no one ever.

However, knowing about Cauliflower.fwall the benefits that cauliflower has to offer might persuade you to rethink your opinions about the vegetable. Cauliflower contains over 80% of your daily Vitamin C needs in just 1 cup. It is also high in B Vitamins, especially Folate and Vitamin B6, as well as Vitamin K and fiber. These are all essential vitamins that the body needs in order to function properly. The B Vitamins play important roles within the body, such as helping to obtain energy from the foods we eat, forming red blood cells and keeping the brain functioning at its best. Vitamin K plays an important role in blood clot formation and building strong bones, while fiber assists in keeping you full for a longer period of time. Adding cauliflower to your diet will boost your nutrient intake and aid in an overall healthy lifestyle. Penn State Campus Dining serves many entrees and sides that contain cauliflower such as Broccoli and Cauliflower, Roasted Cauliflower, Vegetarian Tikka Masala, Coconut Curried Cauliflower and many more! If these benefits don’t persuade you, there are plenty of creative ways to add cauliflower into your diet that does not involve just eating the plain white vegetable by itself.

Where to add it:

  • You can make a healthier version of typical mac and cheese by using cauliflower instead of noodles. This is a17166959122_cc36a03ac5_z great way to sneak in vegetables in an all-time favorite dish.
  • Roasting cauliflower is another way to add some extra flavor. Get creative by adding your favorite spices to make a fantastic side to add to any meal. Almonds and pecans are popular
    ingredients to add when roasting cauliflower as well as Parmesan Cheese. Add some olive oil, garlic and salt when baking for a perfect flavor!
  • Adding cauliflower to pasta is another great way to create a complete meal that is loaded with all the essential nutrients and minerals.
  • Mix cauliflower in rice with various other ingredients for your own rice bowl.
  • A popular vegetable mix is roasting cauliflower and broccoli with garlic and lemon. My mouth is watering just typing it!

Give cauliflower another chance before you disregard it. It is extremely easy to add to most meals because it will adapt to the spices and herbs you add to it. So, next time you see cauliflower on your campus menu, think of the wise words once said by Mark Twain;

“Cauliflower is nothing but cabbage with a college education.”

Resources:
“Cauliflower.” Calories in and Nutrition Facts. USDA. Web. 28 May 2015. http://www.fatsecret.com/calories-nutrition/usda/cauliflower
“The Health Benefits of Cauliflower.” LIVESTRONG.COM. LIVESTRONG.COM, 28 Jan. 2015. Web. 28 May 2015. http://www.livestrong.com/article/410151-the-health-benefits-of-cauliflower/
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RHEAL food

The Superstar Food

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Quinoa 7865498832_59fd238620_o

has recently gained tons of popularity for its delicious and healthy taste. For those of you who do not know what quinoa is, it is a seed that can be substituted for almost any grain in cooking. So, why is quinoa loved by so many? It has many healthy features that include great sources of protein, iron, potassium and even fiber. High protein foods help to keep your body full for a longer period of time and also aid in increasing bone mass and density. Iron and Potassium are two minerals that your body needs in order to stay healthy while fiber aids in digestive immunity and satiety. Quinoa is also considered a complete protein, which gives it more benefits. A complete protein is a protein that has enough of all the essential amino acids needed in our diets, which makes complete proteins very desirable. The taste of quinoa is also like no other. It has the look and taste of a fluffy, yet crunchy, brown rice with a hint of nut-like flavor. Quinoa is also a gluten-free whole grain, making a popular grain choice for individuals with gluten intolerance or sensitivities.

Since this power food is packed with much-needed nutrients, Penn State Food Service tries to incorporate quinoa in many different dishes and recipes so you can maximize your health and taste buds. Look out for these menu items in any Penn State Dining location to add variety to your diet!

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Quinoa and Bean Pilaf, Quinoa and Vegetables, Quinoa Stuffed Pepper, Quinoa Enchilada, Quinoa with Butternut Squash, Spinach and Walnuts, and many, MANY more!

Quinoa

  • Swap it in the morning for your oatmeal and add it with milk or yogurt and fruit for a complete breakfast
  • Hungry before lunch? Eat quinoa with avocado, tomatoes and cheese for a great, well-balanced snack
  • Make it the base to your lunch and add beans. Pair it with fruit and your meal is complete
  • Add it to any salad for a boost in protein
  • Add it as a side for dinner with your choice of a meat and a vegetable
  • Substitute it in baked goods for a healthier dessert option

 

Resources:

Herrington, Diana. “7 Reasons Quinoa Is the New Health Food Superstar.” The Huffington Post. The Huffington Post, 5 June 2013. Web. 13 Sept. 2015. <http://www.huffingtonpost.ca/diana-herrington/7-benefits-of-quinoa_b_3363619.html>.

“What Is Quinoa?” WiseGEEK. Conjecture Corporation. Web. 13 Sept. 2015. <http://www.wisegeek.org/what-is-quinoa.htm>.

RHEAL food

Edamena? Edema? Eda-What?

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Edamame-the name sounds so strange and unfamiliar, can it really be that beneficial? What are the benefits of eating it? Or in fact, WHAT is it?

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Edamame is actually an unripe, green soybean. These beans are boiled or steamed in their pods to produce their natural flavors. Edamame is considered a vegetable, but before you disregard it as a snack, try to understand why people are so keen to snack on it. Snacking on edamame is not like snacking on a green bean or a piece of broccoli, its natural flavor is sweet and rich, which also makes it a perfect addition in savory Asian cuisine.

Benefits

Edamame is a high fiber food, containing around 5-8g of Fiber per 1 cup! Fiber helps increase satiety, making you feel fuller longer. Edamame is high in protein while low in fat, which are two key components known to help with weight loss. It’s also the only vegetable to have all 9 of the essential amino acids that the body needs! All in all these benefits make edamame a fantastic vegetable to add to any diet.

Where to find it?

Edamame

Penn State Campus Dining makes it a point to feature edamame in many recipes, including the Kyoto Blend veggies, Asian Vegetables w/ Edamame and the Edamame Falafel Lettuce Wrap, so be on the look out for these and many more! You can often find shelled edamame beans right on the salad bar, making it easy to mix into almost any type of food, including salads, rice, soups or even in pastas. Mixing vegetables into to your everyday dishes will increase your vegetable intake for the day with little effort.

Edamame is also a quick and easy vegetable to make on your own. You can buy bags of frozen edamame, boil the pods, and eat them for a snack throughout the day. It also comes in microwaveable bags that you can steam in just a few minutes. Most common snacking practices are to add some soy sauce or salt to the edamame, but I recommend trying them plain first to see if adding anything is even necessary.

 

Resources:
 “Edamame, Frozen Prepared.” Show Foods. USDA. Web. 28 May 2015. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2
“The Health Benefits of Edamame.” LIVESTRONG.COM. LIVESTRONG Foundation, 2 Nov. 2013. Web. 28 May 2015. http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/

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