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Furman Culinary Club Samples Flavors from the Mediterranean

 This Sunday, the Furman Culinary Club hosted their first workshop for the school year featuring flavors from the Mediterranean. Special thanks to the workshop host Avery Hudson and Furman Culinary Club president Yolanda Jiang for coordinating such a fun event!

Avery (on the left in the photo below) was excited to share some of her favorite recipes from a recent trip to Greece:

Everyone was excited to get cooking:

And check out the feast!  We served pita and fresh vegetables with hummus and baba ganoush.  Baba ganoush is a delicious spread that combines roasted eggplant with hummus.

Tabouli salad typically contains a delicious blend of whole grain bulgur, fresh parsley and mint with tomatoes, cucumbers, and olives.  Our store was out of bulgur so we substituted whole grain couscous:

Chicken Soulvaki is lean chicken breast marinated in olive oil, lemon juice, and herbs such as oregano:

 

And what Mediterranean workshop would be complete without an authentic chopped Greek Salad with cucumbers, tomatoes, onion, olives, feta?:

Tzatziki sauce combines low-fat Greek yogurt with lemon, dill, and finely chopped cucumbers.  We served it with baked Falafel (chickpea patties) that were scarfed down so quickly that I didn’t get a picture of them:

Grape leaves are common in Mediterranean cuisine.  We decided to buy this rice-filled version pre-made so everyone could have a sample:

Spanakopita is a flavorful mixture of wilted spinach, herbs, and feta that is layered in between phyllo dough and baked.  This is one of my favorites:

And finally, we topped off the meal with a little bit of baklava– a sweet dessert with honey and walnuts that are layered between phyllo dough.

To see a more of these Mediterranean inspired recipes, check out our Pinterest board.

Mark your calendars for our next workshop tentatively scheduled for Sunday, November 23, 4-6 p.m. led by senior Emily Zizzi featuring Mexican (Tex-Mex) Cuisine!

MISSION IMPOSSIBLE: A week’s worth of healthful convenience foods

 

No time to cook?  Not a problem.

My mission this week was to feed my family of four without cooking from a recipe or resorting to restaurant food.

I was on the hunt for healthful convenience foods that wouldn’t break my budget…and they had to please my husband and two kids ages 6 and 9.

Sound like a mission impossible?

Let’s see if it can be done.

THE RULES

#1  The meals have to be healthy.

Each meal should follow the FUEL guidelines and consist of:  1/2 vegetables and/or fruits, 1/4 whole grains or potatoes, and 1/4 lean protein source.  I was looking for real foods that were minimally processed and didn’t have a laundry list of hard-to-pronounce food additives.

#2 The meals have to be quick.

I wanted dinner on the table in less than 20 minutes with minimal to no chopping.

#3 The foods have to be cheap.

Obviously you pay a little extra for foods that are already prepared.  I aimed for $10-12 per meal for a family of four.

I did most of my grocery shopping at Trader Joe’s.  They have a nice selection of healthful convenience foods that are reasonably priced.  But you can put together meals like these from any grocery store.

 

Steel Cut Oats with Fruit and Nuts

These steel cut oats are cooked, lightly sweetened and then frozen into individual portions.  Place a block of steel cut oats or steel cut oats with quinoa in a microwavable bowl.  Microwave for about 2 minutes.  Add a hearty portion of frozen berries like the Very Cherry Mixture below; cook for another 1-2 minutes until cooked through.  Top with some sliced almonds and serve with a side of skim or 1% milk or soymilk.

($9/ 4 servings)

 

Whole Grain Vegetable Lasagna, Edamame, Apple slices

This delicious 4-serving lasagna layers whole grain noodles with vegetables and a little bit of cheese.  Microwave it for 18 minutes and dinner is done.  Because it is a vegetable lasagna, I served it with edamame to boost the protein content of the meal.  Edamame are young green soybeans. They are high in protein and fiber and mighty tasty.  The variety pictured below is precooked so just thaw them out and serve.  Enjoy with apple slices.

($10/ 4 servings)

BBQ Chicken with Brown Rice and Vegetables

This one is really simple.  Cook the package of BBQ Chicken Teriyaki on the stovetop according to package directions.  To cut back a little on the salt and sugar, I only used one of the two sauce packets that were provided.  While the chicken cooks, microwave two packages of frozen vegetables.  Then microwave one package of frozen brown rice (there are three in the box shown).   Toss everything together and serve.  Leftovers are great for lunch.

($9/ 4 servings)

 

 Beans and Grains

Here is an easy meatless meal.  The Multigrain blend with vegetables is already lightly seasoned and just needs to be warmed up.  Bring a medium pot of water to boil and cook the fava beans and green beans according to package directions.  Then toss the beans with a little bit of vinaigrette (I used Sesame Soy Ginger Vinaigrette) and serve.

($8/ 4 servings)

 

Baked Cod with Quinoa and Green Bean Medley

We try to eat fish for dinner twice per week.  In the morning, place the frozen fish in the refrigerator to thaw.  If you forget, just place the frozen package in a sinkful of water when you are ready to make dinner.  Then pop it in the oven with a little salt and pepper and bake at 375 degrees until cooked through.  While the fish cooks, warm up the Beans So Green and Quinoa Sweet Potato Duo on the stove top.

($12/ 4 servings)

Whole grain pita pizzas

To give the kids a break from sandwiches, we made little whole grain pita pizzas for school lunches.  Top mini whole grain pitas with some pizza sauce and a little part-skim mozzarella and bake in the oven until the cheese melts.  We served them with leftover vegetables and cucumber sticks.

 

 Whole Grain Spaghetti with Turkey Meatballs and Salad

I have posted this before and it continues to be a favorite with the kids.  In a large pot, boil about 8 ounces of pasta according to package directions (1/2 of the package shown below).  Meanwhile, in a medium size pot, bring Turkey Meatballs and Spaghetti Sauce to a simmer until the meatballs are cooked through.  Combine the sauce and pasta.  Serve with a lightly dressed salad.  We used a blend of salad greens with baby kale.

($12/ 4 servings)

 Taco Salad

This is reminiscent of my favorite salad from Chipotle.  Just microwave one package of frozen brown rice (there are three in the package below).  Season the brown rice with chili powder, cumin, and a pinch of salt.  Spoon seasoned brown rice, black beans, corn, salsa, and a little cheese over salad greens.  I used spring mix but romaine lettuce would be great also.

($8/ 4 servings)

Chicken with Brussels Sprouts, Balsamic Vegetables, and Sweet Potatoes

I was so proud of my recipe-free week that I decided to splurge for this meal.  Brussels Sprouts with Turkey Bacon are my daughter’s favorite vegetable of all time.  I sauteed a bag of shaved Brussels Sprouts with some turkey bacon and seasoned with a little bit of salt and pepper.  Microwave a few sweet potatoes.  Warm up the Fire Roasted Vegetables on the stove top for a few minutes.  Thaw out the pre-cooked Grilled Chicken Strips.  They are lightly seasoned and would be great to add to sandwiches or salads for other meals.

($12/ 4 servings)

Channa Masala

This microwavable frozen meal is another option that I keep on hand from time to time.  It is chickpeas simmered in a sauce with Indian spices.  I serve it with a little piece of Trader Joe’s whole wheat naan (Indian bread) and some steamed vegetables.  Serve with a dollop of plain Greek yogurt.

Lentil and Beet Salad with Feta and Walnuts

These refrigerated lentils and baby beets are ready to eat.  I usually toss them with a little bit of olive oil, feta, and walnuts.  But this week I had to improvise and used gorgonzola cheese and sliced almonds.  Serve it over salad greens with a microwaved sweet potato.

 

Need more inspiration?  Check out these Meals in Minutes.

 

 

What’s in your coffee? How to spot hidden trans fats in food

Pop quiz… this coffee creamer label states that a one tablespoon serving contains “0 grams of trans fat”.

So does that mean that it actually contains “0 grams of trans fat?”

Answer:  Nope.

Since 2006, the Food and Drug Administration has required food manufacturers to list the amount of trans fats on food labels. However, anything less than 0.49 grams may be rounded down to zero.

According to the Center for Science in the Public Interest, some coffee creamers like the one shown above may have up to 0.46 grams of trans fats per serving even though the label lists “0 grams of trans fat.”

So, what’s the big deal?

Trans fats can increase your LDL (“bad cholesterol”) and decrease your HDL (“good cholesterol”).  They promote systemic inflammation, atherosclerosis (clogged arteries), cardiovascular disease, stroke, and type 2 diabetes (1).

While some trans fats do occur naturally in small amounts in meat and dairy products, the largest source of trans fats in the American diet is partially hydrogenated oils.  The food industry uses partially hydrogenated oils because they are inexpensive and tend to have a longer shelf life.  They provide the creamy consistency of margarine and the higher smoke point that is desirable when frying foods.  Partially hydrogenated oils can be found in foods such as margarine, fried foods, and baked goods (chocolate chip cookies, biscuits, cinnamon rolls).

Trans fats have such a deleterious effect on your health that they should be consumed extremely sparingly, if at all.  Some researchers have recommended limiting trans fats to no more than 1% of your total calorie intake (e.g., no more than 2 grams of trans fats per day).

The problem is that trans fat intake can add up quickly.

One tablespoon of coffee creamer (with 0.46 grams of trans fat) is not likely to have a significant impact on your health. But you can quickly exceed the recommended 2 gram limit per day if you use more than that.  For example, 5 cups of coffee with 2 tablespoons of creamer in each cup contain 4.6 grams of trans fat… more than double the recommended daily maximum.

Before you reach for your next mug, be sure to check the label.  Look for creamer that has “0 grams of trans fat” and no “partially hydrogenated oils” in the ingredient list.  Try half and half, skim or 1% milk, soy-based creamer, or a “natural” variety without partially hydrogenated oils.  Be wary of other foods that contain partially hydrogenated oils in the ingredient list also.  Apparently “0 grams of trans fat” doesn’t always mean zero.

CLP: Gene Baur speaks about Ethical and Sustainable Food Choices

Gene Baur, Farm Sanctuary President and Co-founder, presents “Ethical and Sustainable Food Choices” a thought-provoking look at the profound impacts of our food choices. Speaking from decades of experience, Baur’s nonjudgmental approach appeals to a wide variety of audiences, ranging from legislative and agribusiness groups to schools and religious and social organizations. He discusses the problems with industrial animal agriculture and encourages people to make thoughtful food choices that are aligned with their values and interests. He believes we are in the midst of a burgeoning food movement and that growing awareness is creating positive change.

A pioneer in the field of undercover investigations of factory farms, Gene Baur has been hailed as “the conscience of the food movement” by Time magazine. His book, Farm Sanctuary: Changing Hearts and Minds About Animals and Food, a national best seller, examines the modern farm industry and how it impacts the lives of humans, animals, and the environment.

This event has been approved by the Furman Cultural Life Program (CLP) and is sponsored by The Furman Culinary Club and Furman for Animal Rights.

New Report: 50% of cancers are preventable


The American Association for Cancer Research (AACR) just released an important new report– more than 50% of cancers are preventable.

More specifically, the report states that “more than 50 percent of the 585,720 cancer deaths expected to occur in the United States in 2014 will be related to preventable causes.”

This is important news and should encourage us all to strive for healthier lifestyles.  Our choices do make a difference.

So how do we reduce the risk of cancer?

As you can see in the graph below, tobacco use and excess body weight contribute to a significant number of preventable cancers each year.  Avoid all tobacco exposure and strive for a healthier body weight.

Other important factors include being physically active, choosing a healthy diet,  minimizing sun exposure, and receiving vaccinations.

 

Source: American Institute for Cancer Research

To learn more about reducing the risk of cancer, please click here.

 

Eat More, Not Less

I tend to cringe when I hear nutritional advice to eat less– “reduce your portion size”, “track your calories”, “restrict, restrict, restrict.”

No thanks.

I am not a bird.  And I refuse to eat like one.

Obviously, we need to exert a little bit of self-control over some foods.  For example, we can enjoy one or two little cookies instead of the entire box.  Or make one trip to the buffet instead of five trips.

But the good news is that we can manage  weight and promote good health by eating ample amounts of healthful foods.

Our ongoing FUEL intervention has been promoting a plate-based, low energy density diet for years.  The participants find this method easy to use, satisfying throughout the day and guess what?  They lose about 0.5 to 1 pound of body fat per week without ever counting a single calorie or feeling hungry.  Most importantly, this method makes them feel happy because it promotes a healthy relationship with food.  Just honor your hunger cues and conform your plate to the FUEL guidelines as often as possible.

Still not convinced?  Check out these two photos below.  Both show 1575 calories worth of food.  The example on the left contains many high-energy density foods–cheeseburger, fries, chips, a cinnamon roll, and creamy sauces.  Small portions of these foods contain a lot of calories.  Notice that foods that are high in fat are also high-energy density.

The example on the right contains many low-energy density foods–ample amounts of vegetables and fruits with some whole grains and lean protein sources.  Large portions of these foods do not contain many calories.  So fill your plate high and dig in.  You will most likely feel full before you have the opportunity to overeat calories.  Low-energy density foods tend to be self-limiting.

Photo Source:  American Institute for Cancer Research

 

Would you like to learn more about using a plate-based eating guide?  Check out some of our resources below:

The Foundations of FUEL:  Building a Healthy Plate

Meals in Minutes:  Perfect when you are short on time or energy.

Example FUEL Plates:  See what some of our participants were actually eating.

Easy Vegetable Sides:  You don’t have to spend hours in the kitchen. Check out these easy vegetable sides with little to no chopping required.

Finding Whole Grains:  Learn about the benefits of whole grains and easy ideas to incorporate them in intact form.

FUEL Meal Ideas When Eating Out

FUEL Meal Ideas in the Furman University Charles E. Daniel Dining Hall

Stocking a Healthy Pantry:  This easy strategy will make meal time a breeze.

Recipe Corner:  Over 50 printable meal ideas that fit the FUEL plate.  Each has a nutrition analysis, shopping list, and tips.

Pinterest:  Search over 1,000 healthy recipes with photos

Live Well Furman Blog on Pinterest:  Search all of our blog recipes and meal ideas with photos

 

A Taste of Greece Culinary Club Workshop

Please join us for our next Culinary Club Workshop:  A Taste of Greece.  Health Science major Avery Hudson will share some of her favorite Mediterranean recipes from a recent trip to Greece.

Students will work at stations to prepare a dish and then we will share a meal together.

Date:  Sunday, October 19

Time:  4-6 p.m.

Location:  Biology Department Classroom Kitchen, Plyler Hall

Cost:  FREE for Furman students

Click on the graphic above to see some of the featured dishes.

Participants must RSVP through OrgSync to reserve a space.  Click on the link below to access OrgSync.

https://orgsync.com/48117/chapter

Can’t make it?  Be sure to check back on our blog for the recipes and photos of the event.

Mediterranean Pasta with Shrimp

Mediterranean Pasta with Shrimp

Shrimp is sauteed with olive oil, garlic,  lemon, spinach, tomatoes, fresh basil,and black olives.  Then it is tossed with whole grain pasta and topped with a little bit of feta cheese.  This dish is light and flavorful!  Serve it with a fruit and yogurt parfait for dessert.

Click here for the printable recipe.

New hybrid bikes available to check out at the PAC

Beginning Monday, September 22, the Furman Fitness Center will offer five new hybrid (mountain / road) bicycles at the Fitness Center desk that can be checked out by faculty, staff, and students at no charge.  Helmets and bike locks will also be provided.

Users will need to bring a valid Furman ID and complete a consent form at the Fitness Center desk to check out a bike.

For more information, please contact the Furman Fitness Center at 294-3581.

Whole Grain Chicken Fajitas with Zucchini, Corn, and Black Beans

Whole Grain Chicken Fajitas with Zucchini, Corn, and Black Beans

Need a crowd pleaser?  Try these delicious chicken fajitas.  Saute chicken with sliced mushrooms, onions, red, yellow, and green bell pepper slices, cumin, and chili powder.  Wrap them up with whole grain tortillas and top with a little bit of shredded cheddar and light sour cream. Serve with a simple zucchini, corn, black bean, and tomato saute.

Click here for the printable recipe.