Northeastern University Dining Services Blog

Wednesday, April 21, 2021

Breakfast

Wednesday, April 21, 2021 | 4:02 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Breakfast is a great way to start your day. You will be more likely to consistently continue to fuel throughout the day when you eat something at the beginning of the day. If you skip breakfast to save up for other meals you may want to rethink this thought as skipping breakfast often results in feeling cranky, not being able to concentrate and not to mention that your body wants you to make up for the missed meal at lunch or another time during the day. If you are not hungry right when you wake up, pack up some granola bars, fruit… to go! Or make a quick breakfast in a mug.
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𝔽𝕣𝕖𝕟𝕔𝕙 𝕥𝕠𝕒𝕤𝕥 𝕚𝕟 𝕒 𝕞𝕦𝕘
𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴
2 slices of bread (your favorite! - white, wheat, cinnamon) cubed
3 TBSP milk
1 egg
Pinch of cinnamon
𝘋𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯𝘴
1) Be sure to melt butter, use oil or spray the inside of the mug
2) Put the cubed bread in a mug
3) Mix the milk, egg, and cinnamon together in a small bowl and then poor over the bread and coat all pieces.
4) Microwave for 1 minutes and 30 seconds (could be more or less time depending on your microwave)
5) Add powdered sugar, syrup and some sliced fruit (or whatever toppings you like) and enjoy!

Wednesday, April 14, 2021

Convenience Foods

Wednesday, April 14, 2021 | 4:01 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Convenience foods can be really helpful because they make cooking a little easier and it cuts down on prep time. Some examples of convenience foods would be salad in a bag, shredded carrots, rotisserie chicken, frozen fruits, and lots of other options that can make things just a little easier in the kitchen!

Wednesday, April 7, 2021

Myth of eating after 7pm

Wednesday, April 7, 2021 | 4:00 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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If you ever wondered if you are supposed to or not supposed to eat after 7 PM, the short answer is yes! You can, and should, eat after 7 PM. Something to consider about this “rule” is that your stomach does not shut off after a certain time of day and the clock does not know whether you are hungry or not.

Wednesday, March 31, 2021

Importance of hydration

Wednesday, March 31, 2021 | 3:59 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Staying hydrated is important all year long. If you can keep a refillable water bottle with you throughout the day that can help stay hydrated. The amount of water you need will vary a little depending on amount of exercise, body size, and temperature. The Institute of medicine does recommends about 9 cups of water/day for women and about 13 cups/day for men. Fruits and vegetables will contribute water as well as coffee, tea and other beverages that you consume during the day.

Wednesday, March 24, 2021

Family food traditions

Wednesday, March 24, 2021 | 3:58 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Holidays are a time to enjoy time with friends and/or family along with food traditions and honoring your food cravings. Many people will feel that they need to save up the meals for the day leading up to holiday dinners. Please consider that if you eat throughout the day (as you do on any other day), you will be able to enjoy your day and holiday dinner.

Wednesday, March 17, 2021

Veganism

Wednesday, March 17, 2021 | 3:57 PM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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I want to remind you of ways to meet your protein needs from plant protein sources- lentils, beans, nuts, seeds, nut butters, grains (quinoa, amaranth, cereals, pasta, rice) and to meet calcium and vitamin D needs with non-dairy milk substitutes. Check out nudining.com for vegan options available in the dining halls on-campus

Monday, March 15, 2021

UNDER THE SEA: VEGETABLE SUSHI

Monday, March 15, 2021 | 2:23 PM Posted by Northeastern Dining No comments

Sea vegetables, commonly called edible seaweed, are a class of marine algae packed with healthful nutritional value. Used for centuries around the world with documented use in Asian and Aztec civilizations, edible seaweed was one of the hottest food trends in 2015 as it gained popularity in American cuisine.

Today we will be working with green seaweed. Green seaweeds get their pigment from chlorophyll. They can absorb the largest amount of light energy and found in coastal waters. Edible forms of green seaweed are sometimes referred to as sea lettuce. (Today’s Dietitian)

Seaweed is rich in vitamins, minerals, and phytonutrients, including sulfated polysaccharides known to have anti-inflammatory, antiviral and cardiovascular benefits. Seaweed can be included in soups, salads, and other dishes beyond sushi.

Food’s carbon footprint: Eating a plant-based diet can reduce your footprint by cutting down on red meats such as beef and lamb. What’s your diet’s carbon footprint?

• • •

Vegetable Sushi

Recipe is for 1 roll (8 slices). Calories 90, Fat 3g, Saturated Fat 0.5g, Carbohydrate 15g, Protein 1.5g, Fiber 1.5g, Sodium 4mg

INGREDIENTS

Step 1

  • ½ each Dried Nori Seaweed Sheet
  • 3 oz Sushi Rice-white short grain (cooked)
  • *Pro Tip: wash rice before cooking, rinse until
  • water is clear. This will get remove some of the
  • starches. Fluff rice after cooked.
  • 1 oz Cucumber, peeled, Julienne-Slice
  • 1 oz Bell pepper Julienne-Slice
  • 1 oz Avocado Julienne-Slice
  • 1 oz Shredded carrot
  • 2 tbsp Rice wine vinegar

Step 3

  • 1¼ cup Rice, white short grain
  • 1½ cup Water, cold
  • 1½ oz Rice Wine Vinegar
  • ¼ oz Sugar, granulated

DIRECTIONS: RICE

Prep + cook time: 55 minutes

  1. Wash and rinse rice with fresh water three for four times then drain water. Add place rice in rice cooker.
  2. Add cold water to the rice cooker and gently mix the rice and water. Switch on the rice cooker and let it set for 50 minutes (30 min. for Cook, 20 min. for Steam). Rice needs to be cooked to 150 F.
  3. Empty hot cooked rice (150 F) into shallow container. Fold rice with rubber spatula and fan to release steam from cooked rice as much as possible for approximately 1 minute.
  4. Sprinkle rice wine vinegar and Awasezu (8oz. Rice Wine Vinegar and 2oz. Sugar) over the rice and incorporate using spatula in cutting motion (Should be done in about two minutes.)
  5. Cool the sushi rice in a refrigerator until temperature reaches 41F or lower.

DIRECTIONS

Prep time: 10 minutes

  • Lay ½ the Nori sheet on the rolling mat with the rough side facing up.
    1. Place cooked rice (41 degrees or lower) onto Nori sheet and spread equally over the sheet leaving the upper margin uncovered. (Roughly ¼ inch thick)
    2. Place strips of cucumber, bell pepper, avocado, and carrot, on the uncovered edge of the Nori
    3. Using the closer edge of the rolling mat, close on the filling with the Nori making a rectangular shaped hill and tighten it from above. Move forward and continue rolling, keeping it tight with every move until you reach the end of the Nori . Put pressure on the roll form all three side at all times, especially on stops to allow it to roll tightly.
    4. Store in cooler at 41 F or lower until ready to slice and serve.

Wednesday, March 10, 2021

Staying active with movement you enjoy

Wednesday, March 10, 2021 | 3:56 PM Posted by Northeastern Dining No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Moving your body and exercising is beneficial for lots of reasons. It can be a form of stress relief, a break from school or work, fresh air, improve mood, and improve endurance and build muscle. That all being said please do not pick an activity you do not like. Choose something you like and that makes you feel good!

Monday, March 8, 2021

ROOTED NACHOS (VEGAN)

Monday, March 8, 2021 | 2:20 PM Posted by Northeastern Dining , , No comments

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.

Wednesday, March 3, 2021

Breakfast, why it is an important way to start your day

Wednesday, March 3, 2021 | 3:55 PM Posted by Northeastern Dining No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Breakfast is a great way to start your day because it provides you energy to stay focused and avoid feeling sluggish as you work through the morning and keep up with your school work. It does not need to be a large meal and something to eat is better than having nothing to eat to start off your day!

Monday, March 1, 2021

Plant Based Eating: Wellness Tips

Monday, March 1, 2021 | 2:16 PM Posted by Northeastern Dining , , No comments

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

Wednesday, February 24, 2021

What healthy eating means and what it doesn’t

Wednesday, February 24, 2021 | 2:55 PM Posted by Northeastern Dining No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Healthy eating can be different depending on how you grew up, food preferences and food choices that work for you. It’s about creating a balance with a variety of foods from all the different food groups (grains, proteins, fruits, veggies, dairy or non-dairy substitutes as well as desserts- yes they can also be included in the balance). Healthy eating also means choosing foods that you like and enjoy!

Wednesday, February 17, 2021

Paying attention to hunger and fullness cues

Wednesday, February 17, 2021 | 2:54 PM Posted by Northeastern Dining No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Hunger and fullness is a great way to be in tune with what your body needs. However, sometimes you get busy and ignore these hunger signals and/or we get distracted scrolling on our phone and not pay attention to when we are comfortably full. Think about being in tune with these signals, honoring fullness and decreasing distractions to be more in tune with fullness.

Wednesday, February 10, 2021

Mental Health and Nutrition

Wednesday, February 10, 2021 | 2:52 PM Posted by Northeastern Dining No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)

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Nutrition can play a role when it comes to mental health. The way that nutrition plays a role is when you skip meals – because you are busy, stressed, or have a decreased appetite – most often you feel hungry and this can impact your mood, increase irritability, decrease concentration and focus. By fueling your body throughout the day with meals and snacks, it can help mood, decrease irritability, maintain concentration and focus. If you take medication for your mental health and the medication decreases your appetite, consider eating a meal before you take your medicine and setting reminders to continue to eat throughout the day.

Wednesday, February 3, 2021

Eating consistently during the day

Wednesday, February 3, 2021 | 10:54 AM Posted by Northeastern Dining No comments

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)
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Eating consistently during the day is important to help to maintain your energy level and to help you stay focused throughout the day. Consider keeping snacks (granola bars, piece of fruit, pretzels, dry cereal etc.) handy when you know you are busy and may have a long period of time between meals. Paying attention to hunger signals during the day, this is your built in reminder that you need to eat!


Wednesday, January 27, 2021

Mindful Eating vs. Distracted Eating

Wednesday, January 27, 2021 | 10:52 AM Posted by Northeastern Dining , , , , , , , , No comments

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)
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Consider practicing mindful eating versus distracted eating by putting away your devices during a meal. You may find that you enjoy the meal more because you are paying attention to the smell, taste and texture as well as being in tune with your feelings of fullness!