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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

How “Whole”some are Your Grains?

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Wholewheat1
When it comes to choosing grains, your decision is important! By choosing ‘whole’ instead of ‘refined’ grains, you are getting all three parts of the kernel including the bran, germ and endosperm. Refined grains are stripped of the bran and germ during processing, leaving you with just the endosperm. The endosperm is an important part of the kernel, making up the majority of the grain. However, this part only contains small amounts of vitamins and minerals along with starchy carbohydrates and protein. Manufacturers do add back some vitamins and minerals in a process called enriching. Still, when the bran and germ are removed you are missing out on at least 25% of the grain’s protein, as well as many key nutrients your body needs.

The bran and germ are the smallest parts of the kernel, but are packed with the most nutrients! Don’t leave them in the dust. The bran is the skin/outer layer of the kernel and is loaded with antioxidants, B-vitamins and fiber. B- vitamins help with metabolism as well as keeping your hair, skin and muscles healthy. Fiber will keep you feeling fuller, longer and help your body with digestion throughout the day. The germ is the embryo of the kernel, making it the part of the kernel that can sprout a new plant. It is full of B-vitamins, protein, minerals and healthy fats.

Myplate recommends making at least half of your grains whole. It is recommended that adults eat at least 3-5 servings of whole grains per day. Examples of one serving of whole grains are:

  • 1 slice of bread
  • 1 cup of ready-to-eat cereal
  • ½ cup of cooked rice, pasta or cereal

Choosing whole grains is a decision that may take some getting used to, but it is well worth the adjustment. Try some of these simple suggestions:

  • 100% whole wheat/grain bread or bagels instead of white bread or bagels
  • Brown rice instead of white rice
  • Whole-wheat/grain pasta instead of white pasta
  • Popcorn as a whole grain snack

Penn state is also here to help. Here are a couple of yummy whole grain options offered at your Penn State Dining location:

  • Brown Rice
  • Mediterranean Barley
  • Whole Wheat Penne Pasta
  • Cous Cous
  • Oatmeal
  • Quinoa 
  • Farro

Remember, when it comes to grains, you have a choice! You can fuel your brain and body by making half of your grains whole.

 

Resources:

“Make Half Your Grains Whole.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf>.

“USDA MyPlate Grains Group — Tips to Help You Eat Whole Grains.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/grains-tips.html>.

“Whole Grain Stamp.” Whole Grains Council. The Oldways Family. Web. 1 July 2015. <http://wholegrainscouncil.org/whole-grain-stamp-0>.

 

Photos adapted from: Rooey202, theimpulsivebuy

Uncategorized

Mix & Match your Dining Experience

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Mix&Match1Whether 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!

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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