ROOTED NACHOS (VEGAN)

Research shows that vegetarian and vegan diet patterns are linked with lower incidences of obesity, cardiovascular disease, and hypertension. Studies show that plant-based diets tend to be rich in a number of important nutrients, including vitamins, minerals, fiber, and phytochemicals.

National Health and Nutrition Examination Survey data show that vegetarian diets are higher in vitamins A, C, and E; and thiamine, riboflavin, folate, calcium, and magnesium than non-vegetarian diets.

Plant-based eating style is also a great sustainable by making a lighter impact on the planet. Vegetarian eating patterns produce a lower carbon footprint.

While vegetarian and vegan bring several health benefits it's important to meet nutrient needs, especially for protein, omega-3 fatty acids, vitamin B12, calcium, vitamin D, iron, zinc, and iodine, therefore inclusion of animal-based foods can provide nutrition and health benefits. Dietitians can work with vegetarian and vegan clients to ensure they receive adequate intake of these nutrients, particular to their life cycle stage. (Todays Dietitian)

Whether vegetarian/vegan or not, “Bite by Bite” work to develop sound eating habits. Starting by bringing plants to the center of the plate.

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Rooted Nachos (Vegan)

Recipe by the Humane Society Recipe is for one 6 oz serving. Students and instructor will prep one serving each Calories 280, Fat 15g, Saturated Fat 2.5g, Carbohydrate 30g, Protein 7.5g, Fiber 3.5g, and Sodium 560 mg

INGREDIENTS

Step 1

• 1 oz Wonton wrapper
• ⅛ tsp Salt

Step 2

• ¼ oz Buttery Spread, Earth Balance
• 2 Tbsp Onions, Fresh, Fine Chopped
• ⅛ tsp Garlic Cloves, Minced
• ¼ oz All Purpose Flour
• ⅛ tsp Salt
• ⅛ tsp Ground Black Pepper
• 2 Tbsp Soy Milk, Plain
• 1½ tsp Nutritional Yeast
• 1 Tbsp Water

Step 3

• 1 Tbsp Olives, Black, Pitted, and Sliced
• 3 Tbsp Tomatoes, Cubed
• 3 Tbsp Green Onions, Sliced
• 1 Tbsp Pepperoncini
• 1 Tbsp Jalapeno Peppers, Fresh, Sliced

DIRECTIONS

Prep time: 10 minutes / Cook time: 5 minutes

1. Cut wonton wrappers into triangles (similar to a tortilla chip shape). Fry wonton triangles for 2-3 minutes, drain, and place into a full size pan and lightly salt.
2. Cheese-less Alfredo Sauce Melt Earth Balance in a saucepan. Add onions and garlic and sweat for 3-4 minutes. Add flour, salt and pepper and stir until mixture has a nutty fragrance. Add soy milk and water, stirring constantly until thick and bubbly. Stir in nutritional yeast.
3. Plating Portion wonton chips into individual platters and drizzle cheese-less Alfredo sauce on top. Top with olives, tomatoes, green onions, pepperoncini and jalapenos. Each Platter: 2 oz. chips, 2 oz. cheese-less Alfredo sauce, ½ oz. olives, ½ oz. tomatoes, ½ oz. green onions, ¼ oz. pepperoncini, and ¼ oz. jalapenos.

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Plant Based Eating: Wellness Tips

Plant based recipes can be delicious and because they are made from vegetables, fruits, grains, beans, nuts and lentils:

• they provide plenty of fiber, vitamins, and minerals
• they are great for your health and the environment

Whether you are vegan, vegetarian or just incorporate plant based meals sometimes -it is beneficial for your health and the environment to eat more plants.

There is no shortage of flavor in plant based foods and plant based diets often provide high quality foods with more vitamins and minerals while minimizing animal products and processed items

Adopting a whole-foods, plant-based diet is not only healthy, but can also lower your risk for chronic diseases

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FYUL: Heart Health

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Heart Health: Foods that are packed with Fiber and Heart Healthy Fats

Choosing foods that will benefit your heart is always a good idea! If you choose foods that are in their whole form such as fruits, vegetables, whole grains, fish, nuts, beans, lean meats then you are taking the right steps. If you are not there yet it is not too late to make some small changes to make a positive impact. Keep in mind that while we can make choices about the foods we eat- we cannot choose or change our family health history or age, but that does not mean that you should not implement heart-healthy food choices!

Here are some tips to get you started!

• Choose nutrient-dense foods that are also a good source of fiber and antioxidants that have a protective effect on cells in the body. Nutrient-dense foods will also provide many other vitamins and minerals. Including whole grains (cereals, rice, pasta, and oatmeal), fruits, and vegetables at meals and snacks will help accomplish this.
• Choose foods that are rich in omega-3 fatty acids because that will help with reducing inflammation in the body. Consider incorporating foods such as wild salmon, tuna, flaxseeds/flax meal, and walnuts to have this benefit.
• Choose oils that are high in mono- and poly-unsaturated fats as these are good for your heart. You can find the best sources among olive oil, nuts, avocados, sunflower and safflower oils. Limit your intake of trans fats and saturated fats that are found in many processed foods (crackers, cookies and other packaged baked goods). Also keep in mind that although coconut oil may taste good and add flavor, use this tropical oil in moderation as it is high in saturated fat. Saturated fats have been found to raise blood cholesterol levels, therefore this can be harmful over time. 

Making heart-healthy choices is important at any age. It does not mean you have to remove foods you love, it simply means adding nutrient-rich foods into your day! The good news is that it includes treats such as dark chocolate, which is rich in antioxidants!

Here is a recipe that is a great way to start your day with heart healthy option. This is also a great snack option!

Overnight Oats

• ½ cup Quaker Oats
• ½ cup lowfat milk or a milk substitute
• ½ cup Greek yogurt (plain or vanilla)
• ¼ cup blueberries, raspberries or peaches
• 1 TBSP honey

Add Quaker Oats to your container, pour in milk, and add in fruit and Greek yogurt. Top with honey before refrigerating

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FYUL: Recovery

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Recovery: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard

Whether you are an athlete who is part of a team on-campus or you are working out as part of your daily routine. It is important to consider recovery (post-workout) nutrition. The amount of food and beverages that you need after a workout will vary slightly depending on different factors such as intensity, length, hot or cold temperatures. One thing for sure is that your body is most responsive to the nutrients provided within the first 30 minutes after exercise.

So what does that mean? Well, it means that if you are heading to breakfast lunch or dinner following a workout you are covered. If you are rushing off to get to class or co-op and time is limited then a snack is needed! A recovery meal or snack should include about 50 g carbohydrate + 10-20 g protein (including both carbohydrates and proteins will promote a more efficient muscle protein synthesis to aid in building and repairing muscles).

In order to meet these nutrient recommendation, you would need to consume at least something similar to the following examples.

Breakfast:

• Two eggs, 2 slices of whole grain toast with butter and a piece of fruit
• Greek yogurt (6 oz.) with granola (¼ -½ cup) and a piece of fruit

Lunch:

• Salad (2 cups) with chicken (2-3 oz.), tofu ½ cup or beans ¼ -½ cup with whole grain bread or roll, quinoa, or whole wheat pasta (at least a ½- 1 cup) and salad dressing. 
• Peanut butter and honey or preserve on whole grain toast with 1 cup of milk

Dinner:

• A lean hamburger (3 oz.) with lettuce and tomato on a bun, a side salad with dressing, and a yogurt parfait
• Grilled chicken breast (3 oz.), baked potato with butter,  and 1 cup vegetables

Snacks:

• Yogurt and fruit smoothie (1 cup)
• Medium- large bowl of cereal with milk (1-2 cups)
• 1- 2 small cereal bars + fruited yogurt or milk
• 2 cups of flavored milk 
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 cup of dry cereal or pretzels with ¼ cup nuts

Hydration
Before, during and after exercise drink water to ensure that you are well hydrated. Keep in mind that greater than 2% of body water loss can compromise overall exercise performance and cognitive function.

Urine color indicates hydration status, and it should be a pale yellow color. During a workout that is about 90 minutes or longer, you may need to include an electrolyte/carb beverage to aid in hydration, but water should still be part of the hydration plan throughout the duration of exercise.
If you would like more information on determining your own individual needs, please contact UHCS to set up a time to meet with the dietitian on-campus.

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