The Furman Department of Health Sciences had a blast hosting our 2018 Live Well Furman Summer Scholars this summer. This talented group of rising high school juniors and seniors spent one week on Furman campus– sampling a few academic classes in Exercise Science and Nutrition, exercising in the Furman Fitness Center and with the Group Exercise Program, and touring the Molar Human Performance and Metabolic Labs.
Students were able to participate in or observe VO2 max treadmills assessments of aerobic capacity, DEXA analyses of body composition, and ultrasounds of muscle glycogen.
They also participated in a supermarket scavenger hunt, toured the Furman Farm, and worked together to prepare a delicious and healthy meal on our last day of class. Here is a sampling of the meal that they prepared:
Teriyaki Tofu with Stir-fried Vegetables and Brown Rice
The students raved about this colorful dish. Begin by pressing the water out of extra-firm tofu with a tofu press. Then saute cubes of tofu in a little bit of oil until golden brown on all sides; remove from pan. Saute fresh broccoli florets for a few minutes. then add softer vegetables such as yellow squash, red bell peppers, and matchstick carrots; saute for a few more minutes until all of the vegetables are crisp-tender. Return the tofu to the pan, add a little bit of teriyaki sauce (we used Trader Joe’s) and simmer for a few minutes to heat through. Serve over warm brown rice.
Garlic Butter Baked Salmon in Foil
We had quite a few pescatarians in our group and they all enjoyed this easy salmon recipe. Preheat oven to 375 degrees F. Place a large piece of aluminum foil on a baking sheet and place 1 pound of salmon in the middle. Drizzle 1 Tbsp melted butter or olive oil over the salmon with 1 tsp. minced garlic, the juice of half of a lemon (1-2 Tbsp), 1/4 tsp salt, and freshly ground black pepper. Fold the two short ends of the foil over the salmon. Then fold the two long ends of the foil on top and roll down tightly to seal. Bake for 12-14 minutes or until cooked through. Top with fresh chopped parsley.
Farro Salad with Kale Chips and Sliced Almonds
I adore farro and was really excited to try this original recipe from the students. They combined cooked farro with black beans, diced red bell peppers, diced red onion, salt, and lemon juice. Then they topped the salad with toasted sliced almonds and kale chips which added a delicious crunch.
Mediterranean Quinoa with Feta
This was another delicious recipe for an easy cold salad. Cook quinoa according to package directions and let it cool. Add chopped red, yellow, and orange bell peppers, quartered grape tomatoes, scallions, dill, feta, lemon juice, olive oil, and a pinch of salt. Serve cold.
Zucchini Noodle Caprese Salad with Shrimp
I recently posted this recipe on the Live Well Furman Blog and my students decided to add shrimp to make it a heartier dish. It was outstanding. Combine fresh zucchini noodles with grape tomatoes, fresh mozzarella, fresh basil, olive oil, lemon juice, and a pinch of salt. Top with cooked cold shrimp and serve immediately.
Banana Oat Cookies with Dark Chocolate Chips
These easy cookies are always a hit. Mash 2 ripe bananas with 1 cup of dry oats (old fashioned or quick). Stir in optional ingredients such as cinnamon, dark chocolate chips, raisins, dried cherries, or nuts. Drop spoonfuls onto a baking sheet coated with nonstick cooking spray and bake at 375 degrees F for 10-12 minutes until lightly golden on the bottom.
Green Monster Smoothies (not pictured)
I love to make smoothies and have yet to find one that I love as much as this Green Monster Smoothie. Blend 2 bananas with 1 cup of orange juice, 1-2 cups of frozen pineapple or mango, and 2-4 cups of fresh spinach or kale (stems removed). It was a big hit with the students as well.
Black Bean Sweet Potato Cakes with Fresh Tomato Salsa
This hearty dish pleased all of the vegetarians and meat eaters alike. Combine mashed cooked sweet potatoes with black beans, oats, cumin, chili powder, red onion, jalapeno, cilantro, and salt. Form into patties and saute in a little bit of oil until golden brown. Serve with a fresh tomato salsa (tomatoes, green onion, cilantro, lime juice, salt). For the full recipe, click here.
Do you know a rising high school junior or senior who would like to participate in Furman’s Summer Scholars program? Visit the website and view all of the course offerings here.