Tag Archives: vegan

Sustainable Eating

Okay, so you may be wondering what it means to have a “sustainable diet”?

In the most basic sense, a sustainable diet is one which has a low environmental impact, and that contributes to food and nutritional security.  Additionally, it aims to create and sustain healthy lives for present and future generations.

But, how can you do this while living on or off campus?

The answers are simpler than you  may think!

1. Prioritize Plants:

USDA’s MyPlate suggests filling half your plate with vegetables and fruits as part of an optimal diet, but planning our meals around product benefits the planet as well.  Shifting to a more plant-based way of eating will help reduce freshwater withdrawals and deforestation.  Think of this as a win-win for both our personal health and the environment.

2. Minimize Meat

MyPlate suggests reducing red meat, and now there’s another reason to treat it more as a condiment than a main dish.  Meat production is a substantial contributor to greenhouse gas emissions, especially beef production.  Transporting and raising livestock also requires more food, water, land, and energy than plants.  To eat for our own health as well as that of the planet, we should consider picking non-meat proteins such as nuts and legumes.

3. Select New Seafood

Fish can be a healthy choice if part of an overall healthy dietary style, but some species are at risk of being over fished, or produced in ways that harm the marine environment.  If your go-to variety of fish is on the “avoid” list, consider trying some new seafood.  The “Avoid’ and “Alternative” visual can be seen below.

Seafood to limit Alternative Reason for Alternative
Atlantic Salmon Pacific Salmon ·         Similar flavor profile

·         Remains rich in fatty acids

·         Requires less fish feed

Swordfish Mahi Mahi ·         Similar “meat” flavor

·         Smaller and healthier

Wild-Caught Sea Scallops Farmed Shellfish ·         Harvesting in ocean disrupts natural habitat

·         Farmed shellfish can be harvested sustainably

King Crab Blue Crab or Stone Crab ·         Typically come from well-managed fisheries in the US

·         Seafood sourced close is more sustainable

4. Look Local

Exploring farmers’ markets helps you find fresh produce grown locally, but equally important, you can meet the people who produce your food.  During the academic year, there are many farmers’ markets that take in downtown State College.  What could be better than walking downtown with some friends and finding some cheap fruits, vegetables, and locally -made baked goods?  Keep in mind, many of these markets are cash only!  Additionally, Penn State has its own student-run farm, which provides produce to many of the dining halls of campus, as well as a few businesses downtown.  Keep an eye out for events in the dining commons featuring this produce!   These are great opportunities for education: you can learn how your food was grown, when it was harvested, and event how to prepare it.

5. Eat Mindfully

One of the simplest things you can do to eat more sustainably is to practice mindful eating.  Focusing o what you’re eating allows you to reflect on where your food came from and how it is nourishing your body.  Additionally, by tuning in to your hunger signals you may learn that you don’t need as much food as you thought, and resize your meals accordingly.  by paying more attention to how we eat and thinking about the “bigger picture”, we may alter our food consumption and reduce food waste, as well as become encouraged to seek out more sustainable food sources.  These are no changes that need to be implemented all at once.  Rather, one should take their time and make small, but impactful choices  about what they are consuming.

So now that we know that sustainable eating is beneficial for so many reasons, how can you incorporate it into your diet?

Visit this link to learn more about what “sustainable eating” entails

By: Emmy Sikora

Café Verve Spotlight

Good morning, Happy Valley! For this week’s Meatless Monday post, we wanted to put a spotlight on State College’s very own 100% vegan eatery. Located at 115 E Beaver Ave, Café Verve serves all vegan breakfast, lunch, dinner, drinks, desserts, and coffee. It’s a relatively new restaurant to downtown State College, but it’s certainly here to stay. Vegans, vegetarians, and meat-eaters alike all enjoy this spot’s delicious food.

Their breakfast menu is served all day and includes smoothie bowls, muffins and scones, chia pudding, breakfast burritos and sandwiches, oatmeal, bagels and dairy-free cream-cheese, avocado toast, waffles, and more.

For lunch or dinner, Café Verve offers 3 different vegan burgers, chick’n sandwiches, various types of Buddha bowls, loaded nachos, wraps, soup, salads, and specials that change periodically!

 

They also serve desserts like cupcakes, cookies, and cheesecake all day long! They are open from 10:30am to 8:30pm and they also deliver via GrubHub. Follow their Facebook page and Instagram @cafevervestatecollege to see their specials and deals! Their website, www.cafeverestatecollege.com, offers email sign-ups so you won’t miss an update or coupon!

Looking for a job? Café Verve is currently hiring! Go in and ask for an application today!

 

We hope you have another great Meatless Monday, PSU! Stay RHEAL!

A Peek into a Plant-Based Picnic

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

 

 

 

Resources for Dining on Campus

New to Penn State this Fall? Check out some of the helpful resources we have for dining on campus! Whether you have a dietary restriction or are just looking for a healthy way to avoid the Freshman 15, Campus Dining is here to help.

Do you have a food allergy or intolerance?

Check out the entrée cards displayed by each menu item in the dining commons. They will tell you if the food contains one or more of the 8 most common allergens. You can also access the menu online to view the daily offerings and uncover allergen information for individual items. Finally, send a quick email to our Campus Dining nutrition team (foodallergies@psu.edu), who can offer individual assistance and support in finding safe options for your specific dietary restrictions. 

Do you follow a Vegan or Vegetarian diet?

We offer a wide variety of vegetarian and vegan options on campus ranging from cauliflower Buffalo wings to vegetarian tikka masala! Simply look for the meatless and vegan symbols on the entree cards and online menu for help finding them! Some dining locations may also offer additional options like vegan yogurts, soy milk, almond milk, or veggie burgers.

If you’re at the University Park campus, consider attending a Vegetarian Advisory Board meeting to provide input and suggestions about our current vegan and vegetarian options. Follow the “Penn State Vegetarian Advisory Board” on Facebook for more information, meeting reminders and updates! If you’re at another Penn State campus, consider bringing your concerns to a Food Advisory Board (FAB) meeting. Visit your campus Housing and Food Services website for details!

Interested in eating healthy?

Download the Dining@PSU app in the App Store to view menus for the dining commons and pull up nutrition facts for all food items! Look for the “RHEAL” carrot symbol on the entrée cards and online menu to find healthy foods that meet the RHEAL (Residential Healthy Eating and Living) standards for calories, saturated fat, and sodium content.