UNDER THE SEA: VEGETABLE SUSHI

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?

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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.

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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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