Championship Chili

with campus executive chef Tom Barton

Welcome to October, such a great time of year! I personally love this time of year when the weather starts to get a bit colder and I can start to prepare some of my favorite braises in the slow cooker and Instapot. I am inspired by the change in weather and the great local produce we are still able to get.

Another great seasonably appropriate dish is chili. What is your favorite kind? With or without beans? Spicy or mild? Meat or plant based? So many possibilities. Well we now have an award winning recipe, rightfully dubbed "Championship Chili", that I would like to share with you!

Our Championship Chili recipe won us first place in the Vegan Chili Beanpot competition at The Let’s Talk About Food festival last week. It was a competition among the “Beanpot” schools” of Harvard, Boston College, Boston University and Northeastern. As you may know these are called the Beanpot schools because the four schools compete in the much coveted annual Beanpot Hockey tournament in February. Northeastern's Men's Hockey team won the Beanpot this year and we had the trophy on full display on our table at the chili competition. The votes were cast by people who tasted each of the entries and I am happy to report that we were the overwhelming favorite! 

Our Championship Chili included four different beans, fresh char grilled corn, roasted tomatoes, mushrooms and seasoned with toasted ground cumin, chili powder, garlic and finished with a bit of hot sauce. I do have to say that I think the piece de resistance was a cashew ranch dressing that was placed on top along with pickled jalapenos, more char grilled corn and a miniature pepper for garnish. Folding in the cashew ranch I think is a great way to bring all the flavors together and perhaps slightly mellow the heat along with accenting the umami flavors of the mushrooms.

Please join us Friday October 19th at Curry Dining from 12:00PM - 1:00PM to celebrate the victory and sample some of our Championship Chili!

- Tom 

Championship Chili Recipe

Ingredients — yields 6-8 portions

Chili

• 2 tablespoons vegan butter (can sub vegetable oil)
• 1 medium onion, diced
• 2 celery stalks, diced
• 2 medium carrots, diced
• 3 ears charred corn, removed from cob
• 4 garlic cloves, minced
• 1 lb cremini mushrooms, quartered
• 2 14 ounce cans fire-roasted tomatoes
• 11 ounces cannellini beans, drained and rinsed
• 11 ounces chickpeas, drained and rinsed
• 11 ounces pinto beans, drained and rinsed
• 11 ounces black beans, drained and rinsed
• 1 to 2 cups vegetable broth
• 2 teaspoons ground cumin
• 2 teaspoons chili powder
• 1 tablespoon tamarind paste
• 1/4 cup to 1/2 cup cayenne pepper hot sauce (i.e. Frank's Red Hot)
• Salt and pepper to taste 

Cashew Ranch Sauce

• 1 cup raw cashews, soaked in water 4 to 8 hours
• 1 cup unflavored soy milk
• 2 tablespoons lemon juice
• 1 garlic clove
• 1/2 teaspoon salt
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh chives 

Garnish 

• 1/4 cup pickled jalapenos
• 1 tiny pepper
• 1 ear charred corn, removed from cob 

Instructions

Making Championship Chili

1. Place the butter into a large pot and set over medium heat. Melt the butter, then add onion, celery, carrots, mushrooms, and garlic. Saute until the veggies begin to soften, about 10 minutes.
2. Add tomatoes, cannellini beans, chickpeas, pinto beans, black beans, charred corn, 1 cup of broth, cumin, chili powder, tamarind paste, and 1/4 cup of hot sauce to the pot. Stir to incorporate the ingredients. Raise heat and bring to a simmer. Lower heat and allow to simmer, uncovered, for 30 to 60 minutes. Add up to an additional cup of broth during cooking if the chili becomes too thick.
3. Taste test and add up to an additional 1/4 cup of hot sauce. Season with salt and pepper to taste.

Making the Cashew Ranch Sauce 

1. Place cashews, milk, lemon juice, garlic, and salt into a blender and blend until smooth, stopping to scrape down the pitcher as needed.
2. Add parsley and chives, then pulse until finely chopped and incorporated into the mixture.

Serving 

1. Ladle chili into serving dish. Top with dollop of cashew ranch sauce.
2. Garnish with pinch of charred corn and pickled jalapenos. Top with tiny pepper.

Adapted from https://www.connoisseurusveg.com/three-bean-spicy-vegan-buffalo-chili/ 

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Limit Potatoes

with campus executive chef Tom Barton

Who doesn’t love a potato right? Especially here in New England where Maine is ranked 10th in potato production nationwide.

There are many varieties and colors to choose from, all having their own various health and nutritional benefits. So potatoes can definitely be good for you but sometimes we tend to eat too many which can leave us feeling a bit lethargic and overly full. I’m not suggesting we give up these tantalizing spuds but change how we think about our intake.

Perhaps putting a smaller portion of potatoes on our plates along with some fresh vegetables is something to consider with the warmer weather coming quickly. Or another idea might be to think of some alternatives to potatoes like chick pea fries!

Here’s a delicious recipe from one of my favorite websites Food52 https://food52.com/recipes/9642-chickpea-fries-with-yogurt-dipping-sauce. These are so easy to make and so tasty! The optional cumin in this recipe really gives it a special flavor.

Still have a hankering for mashed potato but want to try something different? How about mashed cauliflower or mashed celery root? Celery root is delicious and a totally under-utilized vegetable. These both lend themselves nicely to adding any herbs and spices you may have.

So give any of these alternatives a try…I think you’ll be glad you did and if you just can’t give up a spud think about having a little less of it.

-Tom

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Cut The Salt; Rethink Flavor Development From The Ground Up

with campus executive chef Tom Barton

As a chef, seasoning and flavoring of food is one of the most important things that we do.

What is the difference between seasoning and flavoring? 
Seasoning is enhancing the natural flavor of a particular product while flavoring is changing the natural flavor of that product.
For example: when roasting a chicken simply adding salt and pepper enhance the natural flavor of the chicken but if you were to enhance with a BBQ rub, that would change the natural flavor.

Knowing when and what to season and flavor foods with is a skill that I am constantly working on. Hopefully at this point everyone knows that excessive use of salt is a health issue that should be taken seriously. As someone who prepares food for others, we have an obligation to serve tasty food that is also good for you.

Here are a few ways to reduce the amount of your salt intake:

Read nutritional labels
You would be amazed at the amount of sodium in some of your favorite foods especially those that are pre-prepared. If you do buy pre-prepared foods compare a few different brands as they typically vary between brands

Prepare foods
Prepare foods yourself as much as possible that we you have direct control over seasoning and flavoring. Experiment with using fresh herbs to enhance flavors

Reconsider portion sizes of your food

Try making herb salt

1. Take 2-3 cups loosely packed herbs such as parsley, oregano, sage, thyme, cilantro, rosemary or basil and combine with ½ cup coarse salt such as kosher salt. 
2. Place in food processor and pulse until you have achieved a course grind being careful not to process into a paste. 
3. You can spread evenly onto a baking sheet and leave at room temperature for several days until the mixture becomes dry or alternatively you can place in a 200 degree oven and for approx  one hour or until dry. 
4. In either case place into an air tight container and can be stored for up to 6 months.

The most important thing is to experiment and see what tastes good and what flavor profiles you enjoy and have fun!

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National Seafood Month

with campus executive chef Tom Barton

Hi everyone! Did you know October is National Seafood Month? We will be celebrating on Tuesday the 24th at both International Village and Levine Marketplace (Stetson East) with delectable menus and  a display of fresh caught seafood. Get ready to see – and touch – the seafood display as well as enjoy some locally caught sustainable seafood!

All of the fish we serve daily is verified sustainable as well as the tuna is FAD free. We are proud to partner with companies like Red's Best, which is a local fish and seafood provider that focuses on working with local family fishermen. Red's Best guarantees they will buy the fishermen’s catch and get them a fair price, which is typically a concern for the fishermen. Another awesome thing about Red's Best is that they have a program that focuses on underutilized species.

I know here on the east coast we tend to love all of our traditional white fishes like cod, but unfortunately they have been over fished and the government has put many restrictions and quotas in both fishermen and traditional fishing areas. Red's Best is leading the way with colleges, universities and restaurants is serving many of the underutilized species such as haddock, Pollock, ocean perch and dog fish. Red's Best also focuses on locally raised shellfish such as oysters and mussels.

From a  chefs perspective, one of the cool things about working with Red's Best and their underutilized program is that often we do not know what they have until hours before our order arrives. Mostly because they do not know the catch of the day until the local boats unload at the pier. Our order comes with a QR code that specifies the particular species, name of the boat, captain and the fishing method used to catch the fish which is becoming more and more important.

Red's Best owner and founder Jared Auerbach will be on campus Tuesday at International Village and Levine Marketplace along with a few other staff members from Red's Best to help us celebrate National Seafood Month. Be sure and stop by and say "Hi" and get a taste of some of this awesome product, prepared into delicious dishes by our culinary team!
  

Tom

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Fun with Food

with campus executive chef Tom Barton

Have you been to Xhibition Kitchen lately? Or have you ever been? Whenever I ask I am always amazed that there are many students who still do not know about the amazing Xhibition Kitchen, or "XK" as we like to call it. The XK is located at 11 Speare Place inside Stetson West Eatery and is a state of the art demonstration kitchen - which is currently in full swing!

We host many cookbook authors, and local and nationally acclaimed chefs. Sometimes our guests stop by because they are in the area and they have heard about what an amazing space it is. Inside the kitchen itself we can seat approximately 60 people with additional seating in the outside room. How cool is it to be watching a demonstration up close and personal to many of the areas most recognized chefs?

One of the best parts of my job is that I get to meet these chefs and authors as we prepare their mise en place (all their prep). I cannot even begin to tell you how many wonderful people I have been able to meet and not to mention the education I have received by seeing all of their demonstrations. Many cool tips and tricks.

I particularly enjoy the planning process of these event. It is very interesting to learn how each guest like their mise en place organized. Often times the planning process begins months in advance. Our marketing team is responsible for programming the space and then from there the entire team meets to discuss all of the details. I almost forgot to mention that we also prepare samples of what is being demonstrated so you can not only watch but taste as well! I am also lucky enough to conduct some demonstrations in the XK myself. No two events are the same so it is always fun to see what will be next. None of these events would be possible without the help and expertise of our Marketing team and team at Stetson Dining.

I encourage you all of you to stop by to catch an event or two before the end of the semester. We all really enjoy bringing these events to you and look forward to seeing you there!
    

Tom

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3 Things We're Cooking Up for the End of the Semester

with campus executive chef Tom Barton

Hi all! It’s quite busy around here and I wanted to let you know about a few of the things we have going on around campus.

In January, we started doing Foodie Tours of each of our dining locations. These are in depth tours with our nutritionist Christine Clark and me. We select a dining location and go station-by-station talking about the back stories of how are menus are created, where we source many of our products from, and, in some cases, the science behind some of the things we do. We have received great feedback from the tours we have done and anticipate continuing this initiative next semester. They are open to all students, faculty, and staff and are – of course – free!

We have also been busy planning for our upcoming Lobstah Night. We are happy to say that we will be working with Red's Best to obtain the 1,000 lobsters needed for this event. It is certainly one of the highlights of the school year so be sure to get to Stetson West early on Tuesday night!

Our last event of the semester will be our 16th(!) annual Educate Your Palate. I wish I could tell you more about the theme of this year's event but then you wouldn't be surprised! Seeing how International Village has been transformed when you walk in on the night of the event is definitely a "wow" — if you have been to EYP in the past you know what I mean. This is a can't-miss event so please put Thursday, April 20 on your calendar. As chefs, we love this event because – as sort of a culmination of a year's worth of culinary trends – we get to create a menu that is unlike anything you've seen all year. Additionally important to us is that even though the event is held at International Village it is a collaborative effort with our culinary teams from International Village, Stetson, and Curry. Working together as one large team is always very exciting for us.

I hope to see you at these extraordinary upcoming events!
Tom

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National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be?

Why more plants?
Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment.

What is a flexitarian? Or a pescatarian?
With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but there are many other variations as well. Vegans are vegetarians who don’t eat any animal products at all, so they skip dairy, eggs and honey too. Pescatarians are typically vegetarians who include fish and seafood occasionally. Flexitarian has become a term associated with people who skip meat meals in favor of vegetarian ones periodically.

Bottom Line
If plant foods are so good for us, does this mean we should all become vegan? Not necessarily. We could, however, all benefit from incorporating more plant foods into our daily menus. Try to avoid seeing “meat eater” and “vegetarian” as the only two options. Plant foods can and should be a big part of all of our diets, with or without meat. Vegetarian meals have moved far beyond just a plate of steamed vegetables. Grilled cauliflower steaks, chick pea stews, mushroom Bolognese and other plant based dishes appeal to both vegetarians and meat eaters alike.

REFERENCES:
1. Rizzo, Nico S. et al. Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns. Journal of the Academy of Nutrition and Dietetics , Volume 113 , Issue 12 , 1610 - 1619

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National Nutrition Month 2017: Are Half Of Your Grains Whole?

Recent studies focus on the benefits of whole grains in lowering risk of obesity, type 2 diabetes, cardiovascular diseases and other chronic conditions. But what types of carbohydrates should you choose for workouts and for keeping your energy high throughout the day?

Incorporating grains into a healthy lifestyle
Carbohydrates act as the primary fuel for your brain and muscles. Remember those pasta nights before the big game? The reason for the “carb load” was to increase your glycogen, or your stored carbohydrates, to be available as energy while you exercise. Fast-acting energy sources, such as refined grains, can provide quick energy before, during and after a game or workout. But what about energy over the course of the day, while you are at work or taking care of the kids? Throughout the day, active men and women should consume 6-8 ounces or servings of grains.

What kind of grains should I look for?
According to the Dietary Guidelines, at least half of your grains should be whole grains. Whole grains contain the entire kernel and provide dietary fiber, iron, B vitamins and phytochemicals. When shopping, look for whole grains as the first ingredient on the package. When eating out, look for menu items with whole grain pasta, brown rice, quinoa, oatmeal, whole wheat wraps, tortillas and other whole grains.

Bottom Line:
The health benefits of whole grains are more pronounced within the context of a healthy lifestyle. If you lead an active lifestyle, consider limiting refined grains to periods before, during or after a workout. The rest of your servings of carbohydrates should be focused on complex, whole grains.

REFERENCES:
1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/. www.choosemyplate.gov
2. Cho SS, Fahey GC, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity and cardiovascular disease. Am J Clin Nutr. 2013 Aug;98(2):594-619.
3. Zhang G, Hamaker BR. The Nutritional Property of Endosperm Starch and Its Contribution to the Health Benefits of Whole Grains. Crit Rev Food Sci Nutr. 2016 Feb 6.

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National Nutrition Month 2017: Save the Food

Up to 40% of the food in the US is wasted and never eaten. Considering how many people don’t have enough to eat, the idea of so much food ending up in landfills is startling. Here are some tips on how you can do your part to reduce food waste:

Plan Ahead
There are two rules of shopping that can help you reduce food waste, save money and improve how well you eat – don’t shop when hungry and bring a list. A good shopping list is based on what you plan to eat for the next week or so. Remember though, that meal planning doesn’t mean you have to cook from scratch every night. Map out days for quick meals, new recipes and no-cook nights of leftovers or eating out. If your shopping includes the local famers’ market, go there first and then make any adjustments to your meal plan and shopping list to include any great finds you weren’t expecting.

Choose Wisely
Buy what you need. While bulk discounts can seem like too good a deal to pass up, if you end up buying more than you need, the deal may not actually be that good. Bulk bins, on the other hand, can be a way to purchase smaller amounts than what is typically found on the shelves to better match what you need. Embrace imperfection. When shopping for produce, look for fruits and vegetables that aren’t bruised, damaged or overripe. Do, however, give ugly produce a chance. Fruits and vegetables don’t always grow in the exact shape or size that we expect.

Use It:
Too often, we end up tossing food that could have been saved. Don’t be fooled by dates. Dates on foods are not always expiration dates. Sometimes they aren’t even dates, but codes used by the manufacturer. Unless the date specifically says “expiration” or “use by” it is most likely safe to use the food past that date if it has been stored properly. If you won’t use something before it goes bad, consider freezing it. Many foods can be frozen safely for use later. For more information on reducing food waste and food safety, check out savethefood.com and homefoodsafety.org

REFERENCES:1. Gunders, Dana. Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill. NRDC Issue Paper. August 2012. Available at: https://www.nrdc.org/sites/default/files/wasted-food-IP.pdf.2. Home Food Safety. Available at homefoodsafety.org.3. Save the Food. Available at savethefood.org.

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Mindful Eating: Be in the moment!

Mindfulness is about paying attention. Mindfulness promotes balance, choice, wisdom and acceptance.1 Mindful eating has benefits that will enhance health and well-being. Mindful eating also allows you to be more aware of physical hunger and fullness (satiety) cues to help determine when to begin and when to stop eating. 

Although the trend these days is to eat while working, watching TV, playing video games, or even texting. This type of behavior may result in eating carelessly and more often you may not be aware of feelings fullness, which could result in taking in extra calories that may contribute to future weight gain. Health and proper nutrition may be forgotten while this type of convenience is practiced. 

Some tips to help guide you to more mindful eating:

1. Prepare meals or at the very least think about meals ahead of time. Take time to think about and/or prepare the following day’s meals. When you are busy this can take extra time, but it is worth it.  
2. Allow 15-20 minutes or even longer for meal times.  Eat while sitting down and start to concentrate on the flavor, texture, chewing, and finally swallowing of foods. This might sound like a lot to do, but it will help you become more aware and result in enjoying your food- as food should be enjoyed! 
3. Avoid reading, watching T.V., or driving while eating. These activities while eating will distract you from being mindful at a meal or snack.
4. Try taking a deep breath before and after meals, this can help you to focus on the meal in front of you.
5. Choose portions/serving sizes adequate for your individual needs. Wait about 10-20 minutes for food to begin to digest and the feeling of fullness to set in, before going for seconds or reaching for something else.

Mindfulness begins with focusing on one task at a time such as eating a meal. The best way to stay mindful is to focus on the current task (eating a meal).  Mindfulness can have a direct positive effect on your overall health and well-being!

Check out this handout from the Center of Mindfulness to learn other strategies. http://thecenterformindfuleating.org/resources/Documents/FFTHandout2017Winter_Starting.pdf 

Resources:

1. Principles of Mindful Eating. Retrieved March 7, 2017 from: http://thecenterformindfuleating.org/Principles-Mindful-Eating

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Best Diets: As Ranked by Experts

With no shortage of diets to choose from, picking the best one can be difficult. US News and World Reports recently released their list of top diets as rated by health experts. The results may surprise you.

How did they choose?
US News consulted a panel of experts in the fields of diet, nutrition, obesity, food psychology, diabetes and heart disease and asked them what they thought of the most popular eating plans. The experts ranked each diet on a variety of factors including overall healthfulness, likelihood of helping you lose weight, how easy they are to follow and how beneficial they are for certain diseases like diabetes or heart disease.

Which diets ranked highest?
The DASH diet took the top spot for best overall diet followed by the Mediterranean Diet and the relatively new MIND diet. The MIND diet focuses on brain health and combines aspects of the Mediterranean and DASH diets. Plant-based diets scored well overall with the Flexitarian Diet taking the #4 spot overall and the Vegan Diet landing at #2 for diabetes. US News also ranked diets in specific categories with Weight Watchers ranking as the best weight loss diet while DASH took the top spot for diabetes and tied with the Ornish diet for best for heart-health.

How do you pick the one that is best for you?
Even with these expert rankings, one thing remains true – diet is not something that is one size fits all. To find what works best for you, it is important to consider your overall health, your short and long term goals and your overall lifestyle. A conversation with your doctor or dietitian can help you get started.

REFERENCES:
1. US New s and World Reports Ranking: Best Diets 2017. Available at http://health.usnews.com/best-diet. Accessed January 9, 2017. 

Written by: Jennifer M. Roberts, MS, RD.
March 2017

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Desktop Dining

Do you eat at your desk? If so, you are not alone. 83% of us eat both meals and snacks at our desks. While common, this may not be the best way to enjoy a meal.

Is it safe to eat at your desk?
Our desks are full of things that we touch often, but probably don’t clean often – keyboard, phone and mouse, among others. Germs that make us sick can live on these surfaces. The flu virus, for example, can survive on your desk for up to 48 hours! Eating at your desk gives these germs a quick and easy ride into your body on your food and hands, increasing your chances of getting sick. Crumbs left on your desk can also introduce new germs and possibly unwanted pests.

Is it healthy to eat at your desk?
Limiting distractions and avoiding screens during meal time are good strategies for mindful eating. Not only do distractions take away from the enjoyment of the meal, but they also keep us from listening to our internal signals that let us know we are full, making it easier to overeat. The time saved by multi-tasking at lunch may cost your health in the long run.

Tips for a better meal
Invite a co-worker to lunch. Research suggests that eating together can improve productivity and cooperation. Take advantage of your onsite cafeteria or other common space. The change of scenery as well as the movement it takes to get there will both offer benefits. If your desk is your only option for eating, make sure you clean it regularly and wash your hands often. Give yourself a technology break while you eat to allow your focus to be on enjoying your food and recognizing your hunger cues.

References: 1. Desktop Dining Survey. Available at homefoodsafety.org. Accessed December 1, 2016. 2. KM Kniffin, et.al. Eating Together at the Firehouse: How Workplace Commensality Relates to the Performance of Firefighters. Human Performance Vol. 28, Iss. 4,2015.

Written by Jennifer M. Roberts, MS, RD.
February 2017

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Be Active Your Way!

Staying active is a key way to stay healthy and energized. But what if going to the gym isn’t your thing? Sitting too long is said to be as bad for you as smoking. What if your job requires you to sit? The good news is you can be active your way and still be healthy.

Move a little, more often
Do you have some flexibility in what you do during the day? A good approach to moving more could be to add a little activity throughout your day. Take short walks a few times each day. Get up and do some quick exercises every hour. The key is to avoid sitting for long periods of time. If you need a reminder, consider setting an alarm or a pop up on your computer.

Move a lot, less often
Sitting is bad, but your job doesn’t allow enough flexibility to avoid it – what do you do? A recent review suggests that you can reverse the down side of all that sitting with an hour or more of moderate exercise each day. Moderate means it will be an actual workout with sweat. Think of a jog instead of a leisurely walk. The only exception is for TV watching. If you spend a lot of time sitting in front of a TV (more than 5 hours a day), exercise won’t help enough to see health benefits.

Bottom Line
Don’t worry if the latest recommendation around exercise doesn’t work for you. The key is to move more. If the gym works for you, great! If a treadmill desk is your thing, go for it. Not sure if you are moving enough? Consider tracking it with an app, wearable or both.

RESOURCE:1. Ek elund, Ulf et al. Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet , Volume 388 , Issue 10051 , 1302 – 1310 

Written by Jennifer M. Roberts, MS, RD.
January 2017

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Serving Less Red Meat, Less Often

Red meat—beef, pork, and lamb—can be enjoyed occasionally, in small portions. The serving recommendation for red meat is two, 3-ounce servings per week. Keep in mind that a 3 oz. portion is the size of a deck of cards.

When replacing red meat in a meal, add poultry or fish (3-6 oz./day) and/or beans and nuts whenever possible. Another great strategy is to think of meat as a side dish verses the main dish or try having meatless meals a few times a week. This can not only offer health benefits, but it can also help save you money!

A plant-based diet that emphasizes fruits, vegetables, whole grains, beans, legumes and nuts provides a great source of fiber as well as lots of vitamins and minerals. Individuals who eat only plant-based foods, such as vegetarians tend to eat less calories and fat overall, which in turn will likely result in a lower body weight. Another benefit of a vegetarian diet is a decreased risk of heart disease.

If you enjoy meat you do not need to become a vegetarian to gain health benefits. You can still enjoy meat, but just less often. Those who eat mostly plant-based foods, but still includes meat, poultry and fish occasionally are considered "flexible-vegetarians" or "flexitarians." This type of healthy eating is similar to the Mediterranean diet, which has been shown to reduce your risk of heart disease and other chronic conditions.

When your meals do include meat, choose lean cuts and watch your portions! Remember that a serving of meat should be no more than 3 ounces/meal. Your protein/meat source should take up a ¼ of your plate. Vegetables and fruits should cover ½ of your plate and whole grains should make up the rest.

Resources:

1. Meatless Meals Once or Twice a Week. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193?pg=2 Accessed on December 5, 2016.
2. The flexitarian Diet. http://www.webmd.com/diet/a-z/flexitarian_diet Accessed on December 5, 2016.

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Superfood Sides

Whether planning quick mid-week dinners or elaborate weekend parties, side dishes are often an afterthought. With the growing trend towards plant-forward eating, it’s time to take a fresh look at side dishes.

What are Superfoods?
The term Superfood is used often, but not always with the same meaning. The simplest way to think of Superfoods is that they offer benefits above and beyond their basic nutrient content. For example, antioxidants make berries super, while nuts and avocados have good fats. We focus on Superfoods that are naturally super, but there are also foods that are called super or functional because of ingredients that have been added to them.

Why sides?
Years of nutrition research has consistently shown that eating more plant foods is a good thing. Fruits, vegetables and whole grains are part of every well-balanced diet – often in the form of side dishes! Putting a little effort into the flavor and presentation of your side dishes can help these health promoting food groups become a bigger part of what you eat every day.

How to get started:
Follow the seasons. Choosing Superfoods while they are in season means fresher, tastier meals at the best prices. Eat like a vegetarian. Have you ever noticed what vegetarians do when there isn’t a vegetarian option? They eat the sides! You can make a really good meal of side dishes if you plan well. Turn your plate inside out. Make the sides your main feature and use meat and other traditional center-of-the-plate items as the smaller, accent items. Need some recipe inspiration? Check out balanceittakesyou.com where there is a feature on Superfood Sides with recipes to try at home.

Written by Jennifer M. Roberts, MS, RD.
December 2016

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Implementing Menus of Change this December

with campus executive chef Tom Barton

As you may have already seen or heard, Northeastern is actively participating in something called Menus of Change. This initiative is a collaboration between the Harvard T.H. Chan School of Public Health and the Culinary Institute of America.

Menus of Change is built on twenty-four principles that revolve around sustainable eating and education about making healthier food and drink choices. Northeastern Dining has been involved with Menus of Change – and its companion educational initiative, the Menus of Change Research Collaborative – for well over a year. We typically focus on two principles a month. This month we are focusing on "Leverage globally inspired, plant-based culinary strategies" as well as "Serve less red meat, less often."

One of the exciting and unique things about all of the principles is that the schools participating in the initiative each interpret them slightly differently. A dish that we have on our menus that I think exemplifies these globally inspired plant-based culinary strategies is a turnip osso bucco. Osso bucco is traditionally a meat dish made with either veal or lamb shanks and slowly braised with wine, tomato, vegetables and stock. We have taken this same technique and applied it to certain vegetables, namely turnips and carrots. We like to use purple top turnips and leave the skin on for flavor and nutritional benefit. The turnips are first seared to give a nice golden brown color and, like the more traditional dish, slowly braised with vegetables, tomatoes, and vegetable stock until tender. We also do this dish with carrots and I have to say the results are stunning. Even those who don't like turnips (me included) have gone back for seconds!

Another example on the menus of actually both principles we are featuring is some of our "blended" dishes. Our version of blending involves reducing the amount of meat in something and replacing it with ground mushrooms. For instance, our meatloaf is a blend of 60% beef and 40% ground mushrooms. We are currently using this blending technique in many other dishes as well, including chili and meatballs.

More information on Menus of Change can be found on our website at www.nudining.com/menusofchange and www.menusofchange.org.

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Local Apple Sauce and Transparency in Sourcing

with campus executive chef Tom Barton

As you may have seen – or already tasted! – we are now featuring an awesome, delicious, and locally sourced apple sauce. The sauce is made with apples grown in local Massachusetts orchards. And if that wasn't enough, there is only one ingredient: apples. That's right, just apples. No sweeteners or additives, just 100% locally sourced apples. Currently, it is being made with Macintosh apples but changes with the seasonal offerings.

The sauce is made by Karl Dias – commonly referred to in our kitchens as "the apple sauce guy." Karl reports that he has a steady supply of various varieties of apples and will continue to make sauce throughout the winter. Karl sent me a note over the weekend letting me know that he just finished a batch using macoun apples and thought it just might top his current batch of Macintosh sauce!

Because of the outstanding flavor, clean label, and local regionality of the product, we wanted to feature it as quickly as possible. However, not knowing how well it would be received we started with just a few cases and within a day had to order more. I think the first week Karl delivered to us three times just to make sure we had enough!

The apple sauce is currently being featured in a few different places around campus. It is available in both Stetson East and International Village at the yogurt stations for lunch and dinner. Additionally, we are making "apple sauce parfaits" with apple sauce and either raisins or dried cranberries. These grab-and-go items are available at On The Go, Outtakes, and café716.

Karl also stopped by to talk with and educate students about his product at our recent "Culinary Chat" table at International Village last week (photo above).

These are the types of local, seasonal items we at Northeastern Dining continue to search for and serve on a year round basis.

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Produce First!

Choosing vegetables and fruits at each meal, will help add color and texture to your plate! If you include all different fruits and vegetables as a part of a healthy eating plan you will end up taking in lots of important nutrients (potassium, fiber, folic acid, and vitamins A, E, and C). Keep in mind the more colorful, the more nutrients!

Pick your vegetables and fruits first
Then add on your protein (beans, chicken, beef, etc.) and grains/starch (whole wheat pasta, brown rice, whole grain breads, etc.).

Make half of your plate vegetables
Lots of the produce offered in the Northeastern dining halls is from local farmers, which is really great! Be sure to check out the apple sauce in the dining halls made by a local company with just whole apples (no additives or preservatives). Fruits and vegetables are also:

• A great source of fiber that helps fill you up and keeps your digestive 
system regular.
• Naturally a low calorie/low fat food.
• A great on-the-go snack. Eating lots of fruits and vegetables may also help reduce the risk of many diseases, including heart disease, high blood pressure, and digestive problems.

Resources:

1. Top 10 Reasons to Eat more Fruits and Vegetables. http://www.fruitsandveggiesmorematters.org/ Accessed on November 20, 2016
2. The Nutrition Source: Vegetable and Fruits. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/ Accessed on November 20, 2016

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Save The Food

Up to 40% of the food in the US is wasted and never eaten. Considering how many people don’t have enough to eat, the idea of so much food ending up in landfills is startling. Here are some tips on how you can do your part to reduce food waste:

Plan Ahead
There are two rules of shopping that can help you reduce food waste, save money and improve how well you eat – don’t shop when hungry and bring a list. A good shopping list is based on what you plan to eat for the next week or so. Remember though, that meal planning doesn’t mean you have to cook from scratch every night. Map out days for quick meals, new recipes and no-cook nights of leftovers or eating out. If your shopping includes the local famers’ market, go there first and then make any adjustments to your meal plan and shopping list to include any great finds you weren’t expecting.

Choose Wisely
Buy what you need. While bulk discounts can seem like too good a deal to pass up, if you end up buying more than you need, the deal may not actually be that good. Bulk bins, on the other hand, can be a way to purchase smaller amounts than what is typically found on the shelves to better match what you need. Embrace imperfection. When shopping for produce, look for fruits and vegetables that aren’t bruised, damaged or overripe. Do, however, give ugly produce a chance. Fruits and vegetables don’t always grow in the exact shape or size that we expect.

Use It:
Too often, we end up tossing food that could have been saved. Don’t be fooled by dates. Dates on foods are not always expiration dates. Sometimes they aren’t even dates, but codes used by the manufacturer. Unless the date specifically says “expiration” or “use by” it is most likely safe to use the food past that date if it has been stored properly. If you won’t use something before it goes bad, consider freezing it. Many foods can be frozen safely for use later. For more information on reducing food waste and food safety, check out savethefood.com and homefoodsafety.org

REFERENCES:1. Gunders, Dana. Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill. NRDC Issue Paper. August 2012. Available at: https://www.nrdc.org/sites/default/files/wasted-food-IP.pdf.2. Home Food Safety. Available at homefoodsafety.org.3. Save the Food. Available at savethefood.org.
Written by Jennifer M. Roberts, MS, RD.
September 2016

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Eat To Compete

Recent studies focus on the benefits of whole grains in lowering risk of obesity, type 2 diabetes, cardiovascular diseases and other chronic conditions. But what types of carbohydrates should you choose for workouts and for keeping your energy high throughout the day?

Incorporating grains into a healthy lifestyle
Carbohydrates act as the primary fuel for your brain and muscles. Remember those pasta nights before the big game? The reason for the “carb load” was to increase your glycogen, or your stored carbohydrates, to be available as energy while you exercise. Fast-acting energy sources, such as refined grains, can provide quick energy before, during and after a game or workout. But what about energy over the course of the day, while you are at work or taking care of the kids? Throughout the day, active men and women should consume 6-8 ounces or servings of grains.

What kind of grains should I look for?
According to the Dietary Guidelines, at least half of your grains should be whole grains. Whole grains contain the entire kernel and provide dietary fiber, iron, B vitamins and phytochemicals. When shopping, look for whole grains as the first ingredient on the package. When eating out, look for menu items with whole grain pasta, brown rice, quinoa, oatmeal, whole wheat wraps, tortillas and other whole grains.

Bottom Line:
The health benefits of whole grains are more pronounced within the context of a healthy lifestyle. If you lead an active lifestyle, consider limiting refined grains to periods before, during or after a workout. The rest of your servings of carbohydrates should be focused on complex, whole grains.

REFERENCES:
1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/. www.choosemyplate.gov
2. Cho SS, Fahey GC, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity and cardiovascular disease. Am J Clin Nutr. 2013 Aug;98(2):594-619.
3. Zhang G, Hamaker BR. The Nutritional Property of Endosperm Starch and Its Contribution to the Health Benefits of Whole Grains. Crit Rev Food Sci Nutr. 2016 Feb 6.

Written by Jana Wolff
August 2016

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