Tag Archives: campus dining

A Flower that You Can Eat

October 5, 2015 Ally Vinciguerra Leave a comment

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

However, knowing about Cauliflower.fw all 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 a 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/

RHEAL food

Squash it Like It’s Hot

September 28, 2015 Eileen Winegar Leave a comment

Squash are one of the many foods that are native to North America. They have been cultivated in the ‘New World’ by Native Americans since before European settlers arrived. Squash are very versatile and come in many varieties. There are two main categories of squash: summer and winter. Despite their names, most of these varieties are available year- round. Summer squash have thin skin and are very moist, while winter squash have a dense, thick rind and are much less moist than summer squash.

Squash packs a PUNCH of flavor in your dishes and contribute many key nutrients. Summer squash can be grated, stuffed, baked, or grilled. When grated, it is a great addition to pancakes, breads or muffins and can be eaten as a sweet or savory dish. If you stuff them, summer squash turn into neat little transporters for meats, cheese, beans or anything you please! Summer squash can also be baked or grilled with light seasoning to create colorful and delicious side dishes. Winter squash can be used in similar ways to summer squash along with being a yummy addition to soups. Most winter squash varieties can be pureed to create a thick, creamy soup without the need for extra cream. One very unique winter variety, spaghetti squash, can be used as a substitute for noodles in many recipes. When you remove the flesh it creates long strands that can mimic spaghetti in your favorite pasta dish. The seeds in winter squash can be eaten too! Roast the seeds and toss them in salads or granola. They also make a great snack on their own.

Now that you know what you can do with squash, you are probably wondering why you should try this new food. If being delicious and versatile is not enough, squash have a lot to offer nutritionally as well. Both summer and winter squash are low in calories, good sources of vitamins C and A, fiber, and multiple essential minerals. Squash is also a good source of protein, a 1 oz. serving has about 5g. Winter squash tend to be more nutrient- dense than summer squash and are also good sources B vitamins, like folate and B6. These nutrients are specifically important for maintaining healthy digestion, immune system, proper nerve function, and strong bones. The fiber and beta-carotene (an antioxidant) found in many squash varieties have been found to protect against some cancers. All of these benefits make squash a perfect part of a nutritious diet.

Where can you get squash?
Squash can easily be found in the produce section of your local grocery store and in many of the dishes served at your local Penn State campus. You can find winter squash in recipes like the Roasted Butternut Squash, Black Bean & Butternut Squash Stew or the Quinoa with Butternut Squash, Spinach & Walnuts. Summer squash is also available in recipes like the Zucchini & Squash with Sun Dried Tomatoes and Grilled Vegetable Burrito.

With all these options there’s no way squash won’t find its way onto your next plate!

Resources:

Landford, Julie. “The Health Benefits of Winter Squash – Cancer Dietitian.” Cancer Dietitian. N.p., 24 Oct. 2011. Web. 02 July 2015. <http://www.cancerdietitian.com/2011/10/the-health-benefits-of-winter-squash.html>.

“Squash Glossary.” Squash Cooking. N.p., n.d. Web. 02 July 2015. <http://www.thenibble.com/reviews/main/vegetables/squash-glossary2.asp>.

“Summer Squash: Stuff It, Bake It, Grill It.” Www.eatright.org. N.p., 12 June 2014. Web. 02 July 2015. <http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/summer-squash-stuff-it-bake-it-grill-it>.

Photos adapted from Tim Sackton

Photo from Vegan Feast Catering

Photo from Yuki Leemino

RHEAL food

The Superstar Food

September 15, 2015 Ally Vinciguerra Leave a comment

Quinoa

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!

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

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>.

Uncategorized

Mix & Match your Dining Experience

August 26, 2015 Karrie Rice Leave a comment

Whether you are new to Penn State or have been dining on campus for over a year, you may be in need of some fresh new meal ideas. Eating a burger for dinner more than three days a week can start to get old. Also, for freshman and upper classmen alike, finding your way around a new dining facility is overwhelming. It is easy to get stuck in a routine where breakfast, lunch and dinner start to look the same on a day-to-day basis. As college students, you are most likely dealing with a busy schedule where meal time needs to be quick and satisfying. Long lines and fancy-worded menu items may deter you from venturing to a new station or trying a different dish. However, there are many resources available to open up a world of new options and plate ideas.
One of the most significant benefits from choosing to mix and match your dining experience is broadening the nutrients you receive on a daily basis. All Penn State Campus Dining locations have a variety of stations featuring daily entrees and different themed menus. As a new or returning student, you have so many healthy options at your fingertips!

Challenge number one: what makes a plate healthy? By varying your plates and following the recommended portion sizes, you can achieve the daily target goals for fruits, vegetables, grains, protein and dairy. Luckily, Penn State Campus Dining locations help us out with this step by serving a variety of dishes and providing serving utensils which can help you achieve these suggested portions. You may be familiar with MyPlate, which has a wonderful guide for making a complete well-balanced meal. Below are the recommended daily servings for college-aged individuals:

Daily Servings to Balance your Plate (ages 19-30):

Fruit: 2 cups (1 serving is about the size of a clenched fist)
Vegetables: 3 cups (1 serving equals roughly whatever would fit in your hands if you cupped them together)
Grains: Girls: 6 oz. Guys: 8 oz. (1 serving is about the size your fist)
Protein: Girls: 5 ½ oz. Guys: 6 ½ oz. (1 serving is the size of the palm of your hand)
Dairy: 3 cups (1 serving equals 1 cup of milk, or about the size of your fist)

Challenge number two: building your own plate. As you enter each dining location, it may help you to picture the MyPlate image: where can you find fruit? At the salad station? Or is there hand fruit you can grab on the go? Salad greens are a magnificent foundation for adding grains, protein, fruit, veggies and dairy. If this seems overwhelming, or if salads aren’t for you, here are some other plate ideas we have created from common menu items:

Breakfast: Blueberry Pancakes topped with fruit and yogurt, egg whites
Lunch: Fresh Fish, Potato Medley with cottage cheese, carrots, whole grain bread, fruit
Dinner: Fettuccini mixed with Milano sauce and Zucchini & Squash with sun dried tomatoes topped with grilled chicken, fruit

By mixing and matching your plate you will find that there are countless options to spice up your daily routine. When trying this out on your own, there are a few more tips you can follow to tackle your own healthy plate. First and foremost, you may need to explore the menu online to figure out where you can find each food group. Planning ahead can save you time and stress. Once you become more familiar with all that Penn State Campus Dining has to offer, you will master the art of building a healthy plate. Remember that the Penn State Campus Dining online menu and mobile app provide a full nutrition facts label for each dish served.

Taking the time to venture and explore your options now will empower you to make healthy habits for the rest of your life. Be creative and mix and match!

Resources:
ChooseMyPlate.gov. United States Department of Agriculture, n.d. Web. <http://choosemyplate.gov>.

Photos adapted from: blair_25, MyPlate

Penn State Dining Dietitians