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A Peek into a Plant-Based Picnic

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The fourth of July is quickly approaching, and that means grilling, pool days, and lots of picnic food! For this week’s Meatless Monday Tip, we’re focusing on a few delicious, meat-free and healthy recipes for your 4th of July picnic! Whether you’re taking a dish or hosting your own gathering, these recipes are bound to be a hit.

Try these BBQ Jackfruit Pulled “Pork” Sandwiches! A unique, plant-based twist on traditional pulled pork BBQ, these warm, flavorful sandwiches will have everyone surprised that it’s meatless! What’s a jackfruit, you ask? It’s a large, green fruit that can be used for both savory and sweet dishes depending on its ripeness. When it’s young, it’s almost flavorless and can adopt the flavor of the spices you’ve used to season it. When it’s ripe, it’s been said to taste similar to starbursts, skittles, and fruit roll-ups! These large fruits are a good source of fiber and high in Vitamin B-6, Vitamin C, and Magnesium.

 

No worries, burger lovers! We’ve got your back. These awesome black bean quinoa burgers taste AMAZING, and they’re good for you, too! Each burger is high in protein, fiber, iron, potassium, magnesium, and Omega-3 fatty acids. Omega-3 fatty acids are important for brain and heart health as well as maintaining healthy skin.

 

 

What’s a picnic without potato salad? This recipe for VEGAN potato salad will fill your stomach up with fiber, protein, and tons of vitamins thanks to the secret ingredient… white beans!

 

Ah, and who doesn’t love pasta? This cool summer pasta salad is the perfect side dish to keep your energy high for all those picnic activities.

 

Did you really think we’d forget about dessert? Try our Red, White and Blue Parfait! Light enough to keep you from feeling overstuffed, but sweet enough to satisfy your sweet-tooth.

 

Some other ideas for your picnic include veggies and hummus sandwiches, fruit salad, vegetable and quinoa salad, and apple pie!

We hope you enjoy these healthy and MEATLESS picnic recipes! Let us know which recipes you’ve tried! Have a fun, sunny, and safe 4th of July holiday, PSU!

 

Stay RHEAL!

 

Pictures:

https://thefeedfeed.com/plantbasedblonde/bbq-jackfruit-sandwich

https://www.seriouseats.com/recipes/2013/02/creamy-fingerling-potato-salad-recipe.html

 

 

 

General Nutrition Info, Weekly Health Tips

Hydration Sweeping the Nation!

hydrate, hydrate, hydrate! (3)

During long hours of studying at the library or after a late night out with friends, make sure to hit the water fountain!

According to Mayo Clinic, common signs of dehydration include:

  • Dry, sticky mouth
  • Sleepiness or tiredness
  • Thirst
  • Decreased urine output
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness
  • Dark yellow or amber-colored urine

Check out this water intake calculator to see how much water you should be drinking daily:

http://waterintakecalculator.com/Water%20Intake%20Calculator.htm

Whether you’re hitting the gym, relaxing with friends, or putting in hours at the library, be sure to stay happy and healthy by hydrating!

 

Sources:

“Dehydration.” Mayo Clinic, 2014. http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056.

“Water Facts of Life.” United States Environmental Protection Agency, 2016. https://www3.epa.gov/safewater/kids/waterfactsoflife.html.

Porter, Lisa. “Nutrients That Regulate Body Temperature.” LiveStrong, 2014. http://www.livestrong.com/article/490251-nutrients-that-regulate-body-temperature/.

General Nutrition Info, Weekly Health Tips

Got veggies?

fresh-veggies-every-day

 

What are the benefits of becoming a vegetarian?

According to the Academy of Nutrition and Dietetics, eating a plant-based diet has been associated with positive health outcomes. The risk of becoming obese or developing heart disease and high blood pressure is reduced, and vegetarians generally consume fewer overall calories than omnivores. Vegetarian eating patterns are also associated with higher consumption of fiber, potassium, and vitamin C.

Am I at risk for a deficiency?

As long as you pay attention to your diet, you can comfortably maintain a vegetarian diet and meet all of your nutrient needs through your food! Here are some nutrients to look out for:

  • Protein: Reach for eggs, black beans, nut butters, whole grains, chick peas and tofu.
  • Vitamin B12: Reach for dairy products, eggs, and fortified foods such as soy milk and ready-to-eat cereals.
  • Calcium: Reach for dairy items such as low-fat milk, yogurt, and cheese. If you don’t consume dairy, other food options include broccoli, beans, almonds, spinach, and kale.
  • Iron: Reach for eggs, soybeans, beans, and fortified breakfast cereals. Consuming Vitamin C (citrus fruits, tomatoes) in the same meal can increase absorption of iron in your body.
  • Vitamin D: Reach for eggs or fortified foods such as soy milk, cow’s milk, orange juice, and ready-to-eat cereals.

How can I get started?

The key to a healthy vegetarian diet is planning. There are a plethora of resources available online, including guides from the Academy of Nutrition and Dietetics. A great way to begin a vegetarian diet is to ease into it! Start with “Meatless Mondays” and move on from there.

 

Sources:

“Curious about Vegetarianism?” Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/curious-about-vegetarianism

“Food Sources of 5 Important Nutrients for Vegetarians.” Academy of Nutrition and Dietetics, 2015. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians

“Vegetarianism: The Basic Facts.” Academy of Nutrition and Dietetics, 2016. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts

 

General Nutrition Info, National Nutrition Month ®, Weekly Health Tips

More Herbs, Less Salt!

August 29th is More Herbs, Less Salt Day! This week, focus on eating flavorful meals that won’t break the bank with sodium content.

MoreHerbsLessSalt_Final

Too Much Sodium

According to the American Heart Association, consuming too much sodium puts an extra burden on your heart and blood vessels by causing water retention. If you consistently eat a diet high in salt, you may develop high blood pressure and ultimately suffer from heart disease or a stroke.

The “Salty 6”

The “Salty 6” are foods that contribute the most to your sodium intake. They include:

  • Bread and rolls
  • Cold cuts and cured meats
  • Pizza
  • Poultry
  • Soup
  • Sandwiches

What Can I do?

Limit over-consumption of sodium-rich foods, and season meals with herbs and spices rather than salt. Opt for low-sodium deli meats and soups whenever possible, and replace packaged foods with whole ones such as fresh fruits and vegetables! Monitor your sodium intake, and aim to consume no more than 2,300 mg per day.

When dining on a Penn State campus, review the sodium content for your favorite foods by using the online menu. For an easy reference, look for the RHEAL Carrot Icon on the entree cards or online menu to find out which foods are lower-sodium choices. 

Try a new herb or spice this week…you never know what aromatic flavor you might discover!

Source:

“Why Should I Limit Sodium?” The American Heart Association, 2015. https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf