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Cumin…Comin’ to a Dish Near You!

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What do Indian, Mexican, and Middle Eastern cuisine all have in common? If you have tasted any of these types of foods, you may remember a strong, nutty, peppery flavor in many of their curry dishes. This comes from a tiny seed called cumin. You can find cumin as a whole seed or ground powder, though it is very easy to grind on your own.

What’s inside a cumin seed? A whole lot of iron! Cumin happens to be a good source of iron, with 2 teaspoons providing about 35% of the Recommended Dietary Allowance (RDA) for college-aged men, and about 16% for women. Iron deficiencies are one of the most common nutritional deficiencies in the US. Iron makes sure oxygen finds its way to all of the cells throughout your body, including your muscles cells. Without enough iron, you can feel weak, irritable, tired, have difficulty processing thoughts and are more prone to illnesses. It is especially important for athletes (particularly female athletes) and active adults to eat plenty of iron. Iron is key for producing energy in your body and maintaining your metabolism.

Medicinal Qualities of Cumin. In ancient remedies, cumin has also been thought to play a role in treating many ailments, from easing digestion and to preventing the common cold. If you find yourself battling the urge to sneeze and cough this winter, before you reach for the cold medicine, consider trying a natural remedy using cumin! Boil water and add a teaspoon of freshly ground cumin and dry ginger. This combination can help soothe your sore throat.

Cumin in Cooking. Cumin is a very versatile spice that can be used within a variety of different dishes. Spices are an excellent way to add delicious flavor without adding sugar, fat or salt. A little bit will go a long way, though, so always start out with a small amount (~1/2 teaspoon or so) of spice and continue to increase in tiny increments as you taste your dish. Check out some of these delicious ways to use cumin in cooking:

  • Stir powdered cumin in hummus
  • Mix with chili powder and salt to sprinkle on popcorn
  • Use to flavor ground beef or chicken
  • Mix in to plain rice or bean side dishes for an extra kick

Cumin is also widely used in many Penn State recipes, including:

  • Black Bean Chili
  • Moroccan Shrimp
  • Peruvian Beef Stir-Fry
  • Quinoa Enchilada
  • And Many More!

Resources:

“Cumin Seeds.” The World’s Healthiest Foods. The George Mateljan Foundation, n.d. Web. 02 July 2015. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91>.

Curry, DR. “Common Cumin Cures.” Passion for Healing Naturopathic. N.p., 10 Jan. 2010. Web. 02 July 2015. <http://www.passionforhealingnaturopathic.com/blog/2012/01/common-cumin-cures/>.

Photo adapted by: Rebecca Siegel

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Grill That Chicken!

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At Penn State, grilled chicken is a common item that can be found on the menu. Chicken is the number one protein consumed in the US. The National Chicken Council estimates that on average, individuals ate 84.7 pounds of chicken in 2014. Penn State itself purchases around 410,000 pounds of chicken breast a year!  Should grilled chicken be a staple in your diet? Chicken can be prepared in many ways, including grilling, baking, frying and pan-searing. Not to mention all of the different sauces and marinades! One awesome benefit to choosing grilled chicken, such as what you can find on the menu at Penn State, is that it is often served plain and ready to add to any pasta or rice dish, salad, or entree without a protein source.

chicken2Grilled chicken is easily considered a RHEAL item at Penn State campus dining facilities, making it a healthy option. What are your protein needs? If you are between ages 19-30, MyPlate recommends that women eat about 5 ½ oz. and men eat about 6 ½ oz (1 serving is the size of the palm of your hand). This 4 oz. portion served at Penn State could actually fulfill a large amount of your protein needs for the day! By eating the right portion of protein, you will have room on your plate and in your stomach for the other food groups (fruits, vegetables, grains and dairy). Of course, varying your protein source is just as important (you don’t need to eat grilled chicken every day!).

Boneless, skinless chicken breasts are one of the leanest poultry selections and are great for maintaining a healthy weight. Chicken contains 8 essential amino acids, making it a complete protein. Complete proteins come from animal sources such as poultry, meat, dairy, eggs, fish, as well as soy and quinoa (a grain). When there is a complete protein, our bodies use the 8 essential amino acids to build a protein. Since these amino acids are essential, we only get them from food! Protein is key for active, young adults to provide energy, repair cells, and helps initiate digestion and metabolism. Chicken also contains iron and zinc to help with energy, skin health and the immune system. Other preparation methods of chicken can add extra calories and fat, but grilling is a low-fat cooking method that provides a savory, smoky flavor. So, if chicken is a staple in your diet, grilling is the way to go!

 

 

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Resources:

“Chicken: The Preferred Protein for Your Health and Budget! – The National Chicken Council.” The National Chicken Council. N.p., n.d. Web. 02 July 2015. <http://www.nationalchickencouncil.org/chicken-the-preferred-protein-for-your-health-and-budget/>.

 

Photos adapted from: Jo, Pete Jelliffe

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JUST A HANDFUL OF PEANUTS

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Peanuts are a great source of protein content! One ounce of peanuts (roughly one handful) packs a whopping 7 grams of protein when compared to runner-ups, almond and pistachios, each with 6 grams. Peanuts are lower in calories than most other nuts and are a rich source of B-vitamins, vitamin E (an antioxidant), magnesium, copper and phosphorous. Peanuts also contain fiber, healthy monounsaturated fats and phytosterols. Phytosterols are natural, plant-based compounds that have been shown to have cholesterol-lowering effects in the body. Let’s look a little closer at what all of this means for you:

Peanuts make hard-to-get nutrients easy. A Scientific Report by the 2015 Advisory Committee for the Dietary Guidelines indicated that the average American diet is lacking in key nutrients such as magnesium, potassium, vitamin E, fiber, iron and folate. By eating one ounce of peanuts a day, you can significantly increase your intake of each of these nutrients of concern! A study conducted by Penn State researchers followed adults and children who ate peanuts or peanut products for two days. In this short amount of time, participants showed a significant improvement in diet quality due to an increase in these hard-to-get nutrientspeanuts3!

Peanuts are energy dense. A large portion of that energy is due to their high fat content. Peanuts are high in “good” fats called monounsaturated fats. How can fat from peanuts be good? The increase in monounsaturated fats in your diet is actually associated with decreased risk of high cholesterol and heart disease.

Despite popular belief, the rich energy content of peanuts does not lead to weight gain when eaten as part of a healthy diet and paired with a physically active lifestyle.  In fact, eating peanuts regularly is proven to boost your metabolism so that your body can use energy and function at its best. The fiber and protein content of peanuts will also leave you feeling satisfied and energized to take on the day, which may make you less likely to snack less on empty calorie foods. This means you can avoid that extra bag of chips, double-stuffed cookies or packaged pastry treat. Whether or not you are worried about weight or cutting out extra foods, peanuts can be a delicious, nutritious addition to your everyday meals and snacks.

 

Here’s what eating peanuts on a regular basis can look like for you:

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As a Penn State student, you have access to nutritious meals every day on campus. Look out for some of these tasty Penn State Food Service recipes featuring peanuts:

  • Teriyaki Vegetable Stir Fry
  • Thai Edamame & Vegetable Stir Fry
  • Red Chili Thai Tofu
  • Pad Thai

 

Resources:

“Heart Health.” National Peanut Board. 9 Apr. 2015. Web. 2 July 2015. <http://nationalpeanutboard.org/>.
“Scientific Report of the 2015 Dietary Guidelines Advisory Committee.” Office of Disease Prevention and Health Promotion. USA.gov. Web. 2 July 2015. <http://www.health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp>.
“Eat Peanuts Daily: One Small Change, Many Health Benefits.” The Peanut Insititute. Www.peanut-institute.org. Web. 2 July 2015. <http://www.peanut-institute.org/resources/downloads/fft_v12i3.pdf>.

 

Photos adapted from: uacescomm, Justin Smith, cyclonebill, Meal Makeover Moms, Matias Garabedian, Katie

 

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The Power of Portions

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PortionSizes1This week, at University Park, be on the lookout for the Student Nutrition Assistants! We are eager to discuss healthy portions of fruit, vegetables, grains, protein, dairy and desserts. If you are not at this campus, please read on for more information about the power of portion sizes!

If you choose to eat out, you may be aware that restaurants can be guilty of over-feeding their customers (serving too large of portions). In fact, most people expect this. If you were served a recommended portion of meat, in most cases, you would feel that you had been slighted.

Portions and serving sizes, what are they? When talking about portions and serving sizes, things can get a little confusing. A serving size is a defined  measurement of food that’s set forth by the USDA and used to provide dietary guidance to consumers. Serving sizes allows us to quantify the number of calories and nutrients that are in a particular amount of food. We can use this information to make recommendations for achieving a well-balanced diet. Portion sizes refers to the amount of helpings of food that you serve yourself. Portion sizes are subjective, and based on your own energy and nutrient needs (for example, a trained athlete will need more calories than another individual their same age and gender who is inactive). When trying to aim for healthy portions, the recommended serving size is generally a good starting point. In a restaurant, you typically eat only what you are served. At home you are in control of what goes onto your plate, but you also have complete freedom to go back for seconds. This freedom also applies to what you choose for your meals on any Penn State campus. Whether you are served an entrée or find yourself in an all-you-can-eat zone, you are in charge of setting your own portion sizes. So where is the balance? Portion control comes down to being familiar with what your body needs, and making a choice to give it just that!

Okay, so how do I start? Next time you eat on campus, remember that you are already armed with the most amazing portion sizing tool around: Your hands! Hands are a portable tool that you can use for measuring portion sizes. Below are some useful examples:

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Try to engrain these measurements in your mind. When you are looking at a heaping plate full of pasta, you have likely  exceeded the guideline for a serving of grains. You may need to play around with this new tactic in order to really understand how much of each food is in a serving. This may mean pouring out your typical portion of pasta, cereal, or veggies into a measuring cup (or your hand) and seeing how many servings you are actually consuming.

The key to smaller portion sizes is listening to your body. Consider these tips:

  • Try eating on a smaller plate or using a smaller bowl
  • When you feel satisfied, don’t stuff in those extra bites
  • Share your dessert or larger meals with a friend

Portion control should be a vital component to everyone’s meal, not just those who are lookiPortionSizes2ng to lose weight. Mindful eating also involves eating a balance of all of the food groups listed to the left in the MyPlate image. By eating a variety of foods during each meal, you have a greater chance of meeting the recommended daily servings. For example, a smaller portion of pasta can be accompanied by a serving of protein, a cup of yogurt, a small side salad with some grapes on top, and a dessert of your choice! Just remember to consider that cookie, half a donut, or scoop of Penn State Berkey Creamery ice cream as a special treat, and avoid filling up with them. Variety allows you to build a healthy plate.

 

Portion control can actually spice up your daily meal time! When you start to monitor your portion sizes, your plate will have more room for fitting in a wider variety of nutritious, wholesome foods. Getting the proper nutrients is proven to enhance your mental and physical health. This means more energy during the semester to power through assignments and Monday morning lectures. Penn State strives to serve reasonable portion sizes on campus but this is not fool proof. It is up to you to listen to your body and check your portions. Take note of the Entrée Cards, which are stationed in front of almost every menu item. Here you can monitor the serving size, which can be used as a guide for choosing the portion that’s right for you.

Don’t underestimate the power of portions!

 

Resources:

“Decrease Portion Sizes.” Decrease Portion Sizes. United States Department of Agriculture, n.d. Web. 30 June 2015. <http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html>.

Photos adapted from: marislawa