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I love to cook; just not when I am hungry. This is why I am a big fan of one pot meals. They contain everything you need– plenty of vegetables, some lean protein, whole grains or potatoes, and a little bit of healthy fat. Plus you only have to clean one pot or pan when you are done.
Our most recent FUEL Cooking Workshop featured six delicious one pot meals and sheet pan suppers that all conform to the FUEL plate.
Sheet Pan Greek Lemon Chicken with Green Beans, Potatoes, and Carrots
Slice waxy white or red potatoes into 1/2 inch slices or wedges. On a 9×12 sheet pan, combine potatoes with carrot sticks, green beans, and boneless, skinless chicken thighs. Drizzle with olive or canola oil, salt, and pepper. Spread the mixture evenly over the baking sheet. Top with a few lemon slices. Roast at 450 degrees F for 30 minutes, stirring halfway. The chicken should be cooked through and the vegetables and potatoes should be golden brown. Top with feta cheese, chopped fresh oregano, and additional lemon juice.
Sheet Pan Maple Apple Chicken Sausage with Potatoes and Vegetables.
This was definitely the workshop favorite. Slice waxy white or red potatoes into 1/2 inch slices or wedges. On a 9×12 sheet pan, combine potatoes with sliced chicken sausage (we used Maple Apple Chicken Sausage). Add your favorite vegetables such as chopped broccoli florets, green beans, carrots, or bell peppers. Choose as much color as you can because this dish looks really impressive. Drizzle with olive or canola oil, salt, and pepper; toss to combine well. Spread the mixture evenly over the baking sheet. Roast at 425 degrees F for 30 minutes, stirring halfway. The chicken should be cooked through and the vegetables and potatoes should be golden brown. Top with Parmesan cheese, if desired.
Asian Chicken Salad with Napa Cabbage, Almonds, and Mandarin Oranges.
I love this recipe in the summertime when nappa cabbage is at the farmer’s market. It has a light flavor and a crisp texture that is similar to iceberg lettuce. The entire salad is light and delicious. In a large bowl, combine chopped napa cabbage, matchstick carrots, chopped cucumber, chopped scallion, and chopped cilantro. In a separate bowl, combine ingredients for dressing (canola oil, honey, reduced sodium soy sauce, sesame oil, and Dijon mustard). When ready to serve, toss the salad with the dressing and top with chopped cooked chicken, mandarin oranges, and sliced almonds.
Mango Coconut Quinoa Salad with Edamame
This is delicious over a green salad or just add more carrots and bell peppers to make it a one-pot meal. Combine cooked quinoa with edamame, matchstick carrots, golden raisins, sliced almonds, chopped mango, unsweetened coconut, cilantro, lime juice, and a pinch of salad. Leftovers hold well in the refrigerator for a few days.
Asian Soba Noodle Salad with Edamame
Soba noodles are an Asian style noodle with a hearty texture and earthy flavor. They are made with buckwheat which is a whole grain that oddly is not related to wheat. If you can’t find them, substitute whole wheat spaghetti, brown rice, or quinoa. Cook the soba noodles according to package directions. Combine with edamame, matchstick carrots, thinly sliced bell peppers, chopped cilantro, grated garlic, and minced ginger. In a small bowl, combine canola oil, reduced sodium soy sauce, sesame oil, honey, and rice vinegar. Toss to combine. Serve hot or cold.
Butternut Squash and Black Bean Enchiladas
This is a delicious and colorful plant-based meal. In a large skillet, saute chopped onion, garlic, and jalapeno peppers in oil over medium high heat 3-5 minutes or until softened. Add butternut squash, diced red bell pepper; saute 3-5 minutes until slightly softened. Add a can of fire-roasted tomatoes, canned black beans (rinsed and drained), cumin, chili powder, and salt; simmer for 7-10 minutes. This mixture can be served over brown rice or rolled up into whole wheat tortillas to make enchiladas. Top with a little cheddar cheese, light sour cream, and chopped fresh cilantro. The butternut squash/ black bean mixture can be made ahead and also freezes well.
Greek Pasta Salad with Shrimp, Olives, and Feta- BONUS Recipe!
This dish makes a delicious cold lunch or dinner when the weather warms up. Combine cooked soba noodles or whole wheat spaghetti with cooked shrimp, chopped yellow and red peppers, grape tomatoes, olives, feta, lemon, and chopped fresh parsley.
Our last cooking workshop for the spring term is Friday, April 29 at the Herring Center from 2:30-4 p.m. The theme will feature Simple Salads, Sandwiches, and Snacks.
FUEL Cooking Workshops are free for Furman faculty, staff, and spouses. Email email@example.com to register.
The Furman Student Culinary Club has wrapped up another great semester. Check out some of the delicious recipes from our spring 2017 workshops.
In February, Furman Student Morgan Cooper led the Club with a Baking Workshop that included both healthier and indulgent recipes. Here are a few of the favorites:
Chocolate Avocado Pudding with Hazelnuts. In a food processor or blender, combine 2 avocados, 1/2 cup milk (coconut, cow, soy, almond), 1/3 cup cocoa powder, 1/3 cup maple syrup, and 1 tsp. vanilla. Refrigerate for 15 minutes. Top with hazelnuts and a pinch of sea salt
Winter Fruit Salad with Maple Lime Dressing and Crunchy Oat & Chia Topping. Combine chopped apples and pears, clementine segments, kiwi, and pomegranate seeds. Drizzle with maple syrup and fresh lime juice. Top with your favorite granola.
Easy Coconut Macaroons with Chocolate Drizzle. Recipe here.
Red Velvet Cupcakes with Cream Cheese Frosting. Morgan used her secret family recipe for the workshop. Here is another favorite from Cooking Light.
Our last workshop for the Spring was “A Taste from Afar” and included recipes from around the world. Here are a few of the favorite recipes:
Korean-Style Bok Choy. Bok choy is a delicious Asian cabbage. We stir-fried it with garlic, ginger, soy sauce, sesame oil, and topped it with sesame seeds.
Asian Style Chicken Lettuce Wraps. Warm oil in a large skillet over medium high heat. Add 1 pound lean ground chicken; cook 3-5 minutes. Stir in 1 chopped onion, 1 tsp. minced garlic, 1 tsp. freshly grated ginger, 1/4 cup hoisin sauce, and 2 Tbsp. reduced sodium soy sauce, and a can of diced water chestnuts; simmer 3-5 minutes ingredients are combined and chicken is cooked through. Spoon mixture into lettuce leaves (e.g., Bibb or Boston) and garnish with green onions.
Mexican Tostadas with Homemade Pinto Beans, Homemade Guacamole, Homemade Salsa, tomatoes, and cotija cheese. We soaked pinto beans overnight and then cooked them with onions and garlic until tender. Then we mashed them, combined them with a little water and reheated them. In a pinch, you can just use a can of refried beans. Spread the beans over the store bought tostadas. Top with your favorite toppings.
Quick Cashew Chicken. This easy dish was a workshop favorite! Cut 1 pound of chicken breast into bite size pieces and toss with 1/4 cup cornstarch. This creates a light and crisp coating on the chicken. Toss a large handful of cashews in a large skillet over medium low heat and toast for a few minutes until fragrant; remove cashews from pan and set aside. Add 1 tbsp. canola oil to the skillet and increase to medium high heat. Add chicken; saute for 3-5 minutes until lightly golden. Add 1 chopped red bell pepper, 4 tbsp. reduced sodium soy sauce, 1 tbsp. rice wine vinegar, 1 tbsp. Hoisin sauce, and 1 tsp. sesame oil; saute for 3-5 minutes until sauce is thickened and chicken is cooked through. Top with cashews, sesame seeds and chopped green onion.
Tuscan White Bean Soup. Saute onion, carrots, celery, and garlic in a pan 3-5 minutes or until tender. Add low sodium chicken broth, a can of diced tomatoes, canned white beans (rinsed and drained), chopped fresh kale, and dried Italian seasoning; simmer for 15 minutes. Top with shredded Parmesan.
Crepes with Homemade whipped cream and fresh berries. Crepes are delicious thin French pancakes. In a medium bowl, combine 2 cups flour, 4 eggs, 2 Tbsp. melted butter, 1 cup of low fat milk, 1 cup of water, and 1/2 tsp. salt. If mixture seems thick, add a little more milk. It should be thinner than a pancake batter. Warm a medium skillet over medium high heat. Pour 1/4 cup of the batter into the pan and swirl to coat the bottom of the pan evenly. Cook for 1-3 minutes or until lightly browned. Turn with a spatula and cook on the other side 1-3 minutes until lightly golden. Fold or roll up with toppings such as fresh berries, peaches, bananas, whipped cream, or powdered sugar.
Attention Furman students: Did you know that you can donate your end of year Pden Points to the Loaves and Fishes local food recovery program?
The Furman Department of Health Sciences has been working closely with Loaves and Fishes to help improve access to healthful foods to 97 local food pantries and homeless shelters. Your contributions can help considerably.
Contact the Pden cashier’s for more information.
FUEL the Community
In the United States, hunger and obesity often coexist within the same individual. This concept, known as the “Hunger- Obesity Paradox” seems almost counterintuitive. How can the same individual be hungry and obese at the same time?
William Dietz, MD, PhD first described this phenomenon in the journal of Pediatrics in 1995. As an example, he described one of his young female patients who was severely obese. She lived with her mother on an extremely limited income. They often purchased low cost, high fat food items to stave off hunger when money was scarce.
Dietz suggested that the Hunger-Obesity Paradox may be explained by intakes of high calorie density/ low nutrient density foods combined with irregular access to healthful foods. Indeed, numerous other studies have confirmed this paradoxical relationship and stressed the need to improve access to healthful foods to low income individuals who experience food insecurity.
Obesity rates are at an all time high in the United States with over 69% of adults currently classified as overweight or obese. Due to this epidemic— for the first time ever in American history— children born today are expected to live a shorter life expectancy than their parents. Obesity has been associated with cardiovascular disease, type 2 diabetes, metabolic syndrome, cancer, systemic inflammation, osteoarthritis, overall mortality rate and countless other chronic conditions.
These physical manifestations can then affect other areas of well-being including mental health. For example, obesity is associated with an increased rate of depression. Researchers speculate that this may be due to the fact that obesity contributes to systemic inflammation, HPA-axis (brain) dysregulation, and insulin resistance which can induce changes in brain function in a way that increases the risk for depression.
Research suggests that the way a person eats can affect the way he/ she acts and feels. Diet can affect several behavioral problems and psychological conditions such as autism, attention-deficit/ hyperactivity disorder, schizophrenia, dementia, antisocial behavior, and depression. It is important to note that a poor diet can negatively affect multiple aspects of health and well-being, even in the absence of obesity. Our community is suffering. Something must be done.
In the fall of 2017, the Furman University Department of Health Sciences will be launching a new initiative called “FUEL the Community.” Furman Health Science majors will work directly with local non-profit agencies to provide health and nutrition education as well as healthy cooking demonstrations and recipes to individuals in need. Local homeless shelters will strive to serve healthier meals to the men, women, and children they serve.
FUEL the Community is an extension of a six year research program that has been conducted at Furman. Over 150 Furman employees and spouses have learned how to conform most of their meals to the FUEL plate which is ½ vegetables and/or fruits, ¼ whole grains or potatoes, and ¼ lean proteins. The results of the FUEL Plate Dietary Intervention suggest that this simple eating guide can 1) improve nutrient intake, 2) facilitate weight management, and 3) improve health outcomes associated with chronic disease.
With the assistance of Furman University and Loaves and Fishes, over 12 nonprofit organizations will begin implementing the FUEL plate healthy eating guidelines this fall. These organizations include all of the Miracle Hill Adult Ministries (Greenville Rescue Mission homeless shelter for men, Shepherd’s Gate homeless shelter for women and children, Renewal Addiction Recovery Center for Women, Overcomers’ Addiction Recovery Center for Men, Spartanburg Rescue Mission, and Cherokee County Rescue Mission), Greenville Free Medical Clinic, Greer Free Clinic, Greer Food Relief food pantry, Project Hope soup kitchen, North Greenville Crisis Ministry, and Our Lady’s Pantry community wellness pantry.
Low income members of our community do not have adequate access to healthful foods or the knowledge and skills how to use them. Together, we can make a difference.
Dietz WH, Does hunger cause obesity? Pediatrics. 1995; 95:7667.
Luppinoo FS, et al. Overweight, Obesity, and Depression. Archives of General Psychiatry. 2010; 220-229.
Olshansky, SJ, et al. A Potential Decline in Life Expectancy in the United States in the 21st Century. New England Journal of Medicine. 2005; 1138-1145.
Scheier LM, What is the Hunger-Obesity Paradox? Journal of American Dietetic Association. 2005; 883.
Sanchez-Villegas, A, et al. Mediterranean Diet and Depression. Public Health Nutrition. 2006; 1104-1109.
Frustrated with the small print or misleading information on Nutrition Facts Panels?
Be sure to check out the new labels that have been approved by the Food and Drug Administration and are already hitting the stores.
You can see some of the important changes on the salad dressing labels above. The old label is on the left, the new label is on the right.
Health conscious consumers will be happy to see some key updates such as:
1) Calories are in larger print. Certain packages like 20 oz. bottles of soda and King Size bags of chips will be required to list calories per serving AND calories per package if the entire package may typically be consumed in one sitting. No more misleading information or math calculations required.
2) Sugars will now distinguish added and naturally occuring sugars. For example, the product on the right above has 1 gram of sugar– 1 of which is added sugar. It is helpful to try to limit added sugars because they don’t come packaged with other beneficial vitamins, minerals, and fibers like natural sugars often do.
3) Sugars will now list a % Daily Value. This means that consumers will clearly see that a bottle of soda may contain an entire day’s worth of sugar (100% Daily Value). Remember than anything above 20% Daily Value is considered “high” and less than 5% Daily Value is considered “low”.
4) Mandatory reported vitamins and minerals will change. The old labeling system required manufacturers to report the content of vitamin A, vitamin C, calcium, and iron. They may choose to list other nutrients if they desire.
The new system requires manufacturers to list vitamin D, potassium, calcium, and iron since those nutrients tend to be low in the average American diet.
So what hasn’t changed? Manufacturers are still given some freedom about what they list as a serving size. For example the dressing on the left lists 2 Tablespoons as a serving; the dressing on the right lists 1 Tablespoon.
Be sure to check the serving size first when comparing products or estimating how much you are actually eating.
No time or energy to cook a healthy meal?
Apparently, you aren’t alone.
We had a great turn out for our first spring FUEL cooking workshop featuring “Superfast Vegetables and Fruits.” We prepared 10 delicious and simple vegetable dishes in one hour. Everything came from our local Publix.
1) Fresh Vegetable Platter. First up, an easy fresh vegetable platter with two Greek yogurt based dips. We featured sugar snap peas, rainbow carrots, sweet peppers, and mini cucumbers cut into sticks. Keep these easy snacks in the fridge or prepackage them in reusable containers for the go.
2) Next we fixed an easy Tex-Mex Kale Salad. Start with a bag of prewashed and cut kale. Toss it in a large bowl with fresh lemon juice and olive oil. Massage it in well to fully coat the leaves. At this point, you can eat it immediately or store it in the fridge for a few days. It will marinate and become more tender.
When you are ready to eat, sprinkle over black beans, diced avocado, diced red bell pepper, corn, and shredded cheddar.
3) Our last cold dish was an easy Zucchini Ribbon Salad with lemon, olive oil, and a pinch of salt. Simply use a vegetable peeler to slice the raw zucchini into thin strips. Then toss with dressing and serve cold.
4) Next we moved to the oven and tried a few variations of roasted vegetables. Roasting involves high dry heat in the oven (above 400 degrees F). When vegetables are roasted in a single layer on a baking sheet, their natural sugars caramelize and they become incredibly delicious.
First up was Asian Broccoli and Mushrooms with Sesame. Simply toss broccoli and mushrooms with a little minced garlic, oil, and salt. Roast at 425 degrees F for about 20 minutes or until lightly golden, stirring halfway. Drizzle in a little reduced sodium soy sauce, sesame oil, rice vinegar, and sesame seeds.
5) Roasted Green Beans and Tomatoes with Pesto. Our next roasted vegetable was green beans and grape tomatoes. Toss with a little oil and salt and spread over a baking sheet. Roast about 15 minutes or until lightly golden at 425 degrees, stirring halfway. Stir in a little bit of jarred pesto.
6) Another delicious roasted vegetable medley is Roasted Squash and Zucchini with Smoked Sun-dried Tomatoes. Toss sliced squash with oil and salt and spread over a baking sheet. Add sliced lemons, if desired. They release their juices in the oven. Roast for 20 minutes or until lightly golden at 425 degrees, stirring halfway. Sprinkle over sun-dried tomatoes and serve.
7) Our final roasted dish was Buffalo Cauliflower— one of my favorites, I could probably eat the whole batch. Toss cauliflower florets with oil and salt and spread over a baking sheet. Roast about 20 minutes or until lightly golden at 425 degrees, stirring halfway. Drizzle with a little bit of hot sauce. Hot sauce is very flavorful but high in sodium so try to use it sparingly. Even our participants who didn’t like spicy food enjoyed this dish.
8) Next we moved to the stovetop for two easy sauteed vegetable dishes. Just like roasting, the key here is to use hot dry heat and don’t pile up the vegetables too high or they will steam instead of saute. You want the vegetables to turn golden brown for best flavor.
Sauuteed Brussel Sprouts with Dried Cranberries and Pecans were a big hit. Warm oil in a large skillet over medium high heat. Add shaved Brussels and a pinch of salt. Saute for 5-10 minutes or until golden, stirring occassionally. Top with dries cranberries and chopped pecans. This is also delicious when finished with a little drizzle of fresh orange juice and zest.
9) The most popular recipe of the workshop was the easiest– Parmesan Garlic Cauliflower Rice.
Simply warm a little minced garlic and oil in a large skillet over medium high heat. Add cauliflower rice and cook for 5-10 minutes until tender and lightly golden, stirring occassionally. Stir in grated Parmesan.
Cauliflower rice is a new item to the fresh produce and frozen vegetable section. It is just finely chopped cauliflower. Make your own by pulsing fresh cauliflower florets in a food processor until they resemble pebbles.
10) Our final dish was our famous Green Monster Smoothies. In a blender, combine 2 bananas, 2 cups of fresh spinach, 1 cup of orange juice and 1 cup of frozen pineapple or mango.
Be sure to check our Pinterest page for more delicious FUEL recipes: www.pinterest.com/eatveg.
Our next Employee Wellness Cooking workshop will feature one-pot meals and sheet pan suppers. Email firstname.lastname@example.org to register.
Looking for some healthy new recipes ideas? Join us for our spring FUEL Healthy Cooking Workshops– FREE for all Furman Faculty, Staff, and Spouses!
Superfast Vegetables & Fruits
Easy One Pot Meals
Simple Salads, Sandwiches, and Snacks
Fridays 2:30-4 p.m.
Led by Kelly Frazier, MA
Lecturer of Health Sciences
For more information or to register, please email Kelly.Frazier@furman.edu
Attention Furman Health Science majors:
Are you looking for a way to utilize your Health Science major to make a difference in the lives of others?
Click on the image above to learn more about a new internship program serving our local homeless shelters and food pantries beginning in Fall 2017.
Furman Group Exercises begin Monday, January 9! Click the schedules above to enlarge. Hope to see you there!
Attention Furman Faculty, Staff, and Dependents over age 15!
Would you like assistance beginning an exercise program in the Furman Fitness Center this year?
Are you tired of your existing program or not seeing the results you desire?
Consider signing up for our FREE FIT Rx Program of individualized exercise training. Furman Health Science majors receive academic credit by learning the foundations of exercise assessment and prescription and implementing them with you.
For more information or to register, please contact Kelly Frazier, Lecturer of Health Sciences via email at email@example.com or 294-2816.
(Click on the image above to enlarge)