Category Archives: RHEAL food

RHEAL food

How about dem APPLES?

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Apple Blog

One apple a day keeps the doctor away! I’m sure you’ve always wondered if there’s any truth behind this expression that your mom used to say. Surprisingly there is! Many people like to say that apples are a natural powerhouse of nutrients. Apples are high in many nutrients that can help with fullness, weight loss, and chronic diseases prevention.

Apples are a great source of vitamin C and can help boost your immune system. This simple fruit is also loaded with fiber. One large apple contains about 5g of fiber, which is 20% of your daily fiber need. The high fiber content is how apples help keep you full, making them a great snack to grab when you’re on the go. Apples are also low in calories. They typically range from 80-120 calories depending on the size. The combination of low calorie and high fiber make them great addition to your diet when you are trying to lose weight or maintain a healthy weight.

Chronic disease…. This is a term that many people have heard of but may not associate with themselves. Eating apples can help keep things this way. The soluble fiber in apples, pectin, helps prevent cholesterol buildup and therefore fights against heart disease and other coronary diseases. Pectin has also been shown to have beneficial effects on your HDL or ‘good cholesterol.’ Along with benefiting your HDL, pectin can be used by your gut bacteria to create compounds that protect your colon cells from cancer. There are other chemicals in apples, called phytochemicals, that are currently being studied by scientists for their anti-cancer effects.

So maybe mom was right after all… an apple a day can keep the doctor away.

Fresh vs. Juice
Many people wonder if they can just drink juice and still get all the wonderful benefits of fruit. For apples, their nutritional benefits change with each form they take. For example, a fresh medium apple with the peel contains about 5g of fiber and a fresh apple without the peel contains about 2g of fiber. Simply removing the peel from an apple already decreases its nutritional value quite a bit. When you look at 1 cup of apple juice there is only 0.5g of fiber. This is a dramatic decrease! Apple juice is not a bad choice but if you want the full benefits of apples its best to go with the fresh fruit.

Where can you get apples?
If you are on the search for apples, you are in the right state. Pennsylvania is ranked fourth in the United States for apple production! Lucky for you, Penn State campus dining has them available both fresh and tucked away in delicious recipes. Apples can often be found cut up at the salad bar for you to add to anything you’d like. Some recipes you can find them in are Fresh Roasted Brussel Sprouts with Apples and the Israeli Cous Cous with Apples. Don’t forget you can also grab an apple on your way out to have for a snack later (or to start your own fruit basket)!

If you are looking for ways to eat apples at home try mixing them into your oatmeal or a salad. You can also slice them up and eat them with peanut butter or stick them in a sandwich. For a healthy dessert try eating apple slices with vanilla yogurt.

Resources:

“AICR’s Foods That Fight Cancer™.” AICR All. N.p., 14 May 2014. Web. 30 June 2015. <http://www.aicr.org/foods-that-fight-cancer/apples.html#research>.

“Apple Facts.” Pennsylvania Apples. N.p., n.d. Web. 30 June 2015. <http://pennsylvaniaapples.org/apples/facts/>.

“Apples or Apple Juice?” Www.eatright.org. N.p., 13 Nov. 2013. Web. 30 June 2015. <http://www.eatright.org/resource/food/nutrition/healthy-eating/apples-or-apple-juice>.

Jennings, Kerrie-Anne, MS RD. “5 Health Benefits of an Apple (Page 4).” 5 Health Benefits of an Apple (Page 4). N.p., n.d. Web. 30 June 2015. <http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_health_benefits_of_an_apple?page=4>.

Sharp, Tim. “Apples: Health Benefits, Risks & Nutrition Facts.” LiveScience. TechMedia Network, 24 Sept. 2014. Web. 30 June 2015. <http://www.livescience.com/44686-apple-nutrition-facts.html>.

Photo from 3rdparty!

 

RHEAL food

Green, Snapping, String Beans

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GreenBean1
You may know them as ‘string’ beans, ‘snap’ beans or ‘green’ beans but did you know that despite all of these ‘bean’ titles, green beans are not nutritionally considered a bean since they are harvested in their pods before they are fully ripened? (They would actually be more comparable to snap peas which are also harvested in their pods). When adding green beans to your meals, you can consider them as a vegetable with a great source of plant protein and fiber. Just one cup contains 3 grams of fiber and 2 grams of protein. Let green beans help you meet your needs!

Green beans are also rich in vitamins A, C and K, and they contain folate, iron, thiamin, magnesium and potassium. These nutrients are essential for a healthy metabolism as well as keeping your body’s blood pressure and heart health on track. Folate is a B vitamin and is beneficial for many reasons. It can help regulate your mood, sleep, and appetite!! Green beans have ample antioxidant properties from Vitamin C and carotenoids. Green beans are hiding something. Despite green beans overwhelming green color, they contain a surprising amount of carotenoids which are the group of pigments responsible for other vegetables vibrant orange, red and yellow colors. The chlorophyll (green pigment) seen is highly concentrated, causing the carotenoids to remain unseen. Vitamin A along with the carotenoids will help your vision and eye health.

These beans are worth mixing into your diet. If you have only tried green beans prepared plain, as a side, you are missing out. Here are some other yummy ways to get more of these green, snapping, string beans in your meals:GreenBean2

  • You can eat them fresh! Just snap off the ends and add them to a salad, or dip them in hummus!
  • Try them roasted. Sprinkle some olive oil and garlic on top, and then add roasted red peppers. Roast them in the oven until slightly crisp.
  • Add them to a stir-fry. Sauté them with mushrooms and almonds, or mix with your other favorite vegetables!
  • Add them to a stew, soup, curry or rice dish.

Make sure to look for these green bean recipes that Penn State Campus Dining is serving up this semester:

  • Green Beans Almondine, Green Beans with Sunflower Seeds
  • Antigua Blend, Monaco Blend
  • Italian Green Beans
  • Mixed Vegetables

 

 

Resources:

Ware RDN, LD, Megan. “What Are the Health Benefits of Green Beans?” Medical News Today. MediLexicon International, 14 Nov. 2014. Web. 30 June 2015. <http://www.medicalnewstoday.com/articles/285753.php>.

“Green Beans: What’s New and Beneficial About Green Beans.” The World’s Healthiest Foods. The George Mateljan Foundation. Web. 30 June 2015. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134>.

“Green Beans Nutrition Facts and Health Benefits.” Nutrition And You.com. Web. 30 June 2015. <http://www.nutrition-and-you.com/green_beans.html>.

Photos adapted by: Mohammed Mahdi, Meal Makeover Moms

 

RHEAL food

Spilling the Facts about Cinnamon

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Cinnamon1

Fall has arrived and our favorite fall spice, cinnamon, is here to liven up the season. A sweet, savory and warm addition to a variety of recipes, cinnamon also boosts health benefits.

What can you gain from a dash of this aroma-filled spice? To start, your dish will gain an abundance of flavor. An article titled, “Cinnamon: A Multifaceted Medicinal Plant” sums up some of the major studied health benefits of cinnamon. Here are some of the suggested health benefits:

  • Improving memory and cognitive function (help your brain remember!)
  • Reducing inflammation (for injuries in sports/common injuries, and arthritis)
  • Controlling blood sugar (very helpful for those with Type II Diabetes)
  • Antioxidant properties (slow the aging process)
  • Digestive relief
  • Reducing high blood pressure
  • Controlling blood cholesterol

A study at Penn State confirmed that a diet rich in spices such asCinnamon3 cinnamon can improve the body’s response to eating high-fat meals. High-fat meals can lead to high levels of triglycerides (fat) in the blood. Cinnamon contributed to lowering the triglyceride response after meals and together, with antioxidant properties, cinnamon can reduce the risk of chronic disease. So, you can feel great about eating a meal spiced with cinnamon!

 

Where does cinnamon come from? The bark of cinnamon trees is what is used as the spice. Two of the most commonly used types of cinnamon include Ceylon cinnamon and Cassia cinnamon. Ceylon is termed the “true” cinnamon, is much lighter in color and has a sweeter flavor than Cassia cinnamon. Cassia cinnamon is much darker and has a stronger, spicier flavor. Cassia cinnamon is less expensive and most likely the form you will find at the grocery store. Ceylon cinnamon is still being studied but may be attributed to more health benefits. See if you can tell which type is in your next cinnamon-infused dish!

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Remember, adding just a dash of cinnamon can bring the warmth and flavor of autumn to your meals. You can add flavor without adding salt or fat. Just look out for some of the meals provided at your local Campus Dining location and you can easily incorporate this healthy tool into your diet. Who doesn’t want to give your brain an extra boost for memorizing that list of equations?

Here are some cinnamon dishes you can look our for in many of Penn State’s on-campus dining locations:

  • Garam Masala Chicken
  • Moroccan Chicken & Butternut Squash Soup
  • Chicken Tandoori

Look for cinnamon in more than something sweet! Cinnamon is used in both sweet and savory dishes, such as soups, curried foods, sweet potato fries, or desserts.

You can also:

  • Add a spoonful to your oatmeal, applesauce, rice or try sprinkling some on top of buttered toast!
  • Use a cinnamon stick to stir and flavor your coffee, or sprinkle some right into the grounds before brewing

Resources:

Visweswara Rao, P. (2014). Cinnamon: A Multifaceted Medicinal Plant. Evid Based Complement Alternat Med. doi:10.1155/2014/642942
“Cassia Cinnamon.” Medline Plus. U.S. National Library of Medicine, 14 Feb. 2015. Web. <http%3A%2F%2Fwww.nlm.nih.gov%2Fmedlineplus%2Fdruginfo%2Fnatural%2F1002.html>.

Ranasinghe, P., S. Pigera, GA S. Premakumara, P. Galappaththy, G. Constantine, and P. Katulanda. “Medicinal Properties of ‘true’ Cinnamon (Cinnamomum Zeylanicum): A Systematic Review.” Get It! BMC Complementary and Alternative Medicine, 22 Oct. 2013. Web. 30 June 2015. <http://sk8es4mc2l.search.serialssolutions.com/?sid=Entrez%3APubMed&id=pmid%3A24148965>.

Photos adapted from: Artizone, Magda Wojtyra, Cinnamon Vogue, Cinnamon Vogue

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/
Photo from: https://www.flickr.com/photos/horiavarlan/
Photo from: https://www.flickr.com/photos/mealmakeovermoms/