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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Eating on the Move

The end of the semester is approaching.  Which means more time studying and the need for quick food options.  Here are some easy convenient meal and snack ideas to ensure you are continuing to eat healthy while you finish out the semester. Some of these can be made in your dorm room- so there is no need for a full kitchen.  All you need is a refrigerator and maybe a microwave! 

Meal and Snack Ideas

Grains: Great source of B vitamins, fiber and important minerals (iron, magnesium..)

• Hot oatmeal – Microwave ½ c. oats, 2/3 c. water (or with milk to add protein, calcium and vitamin D) for 2 minutes. Top with granola and some blueberries or raisins. You can also add a scoop of Greek Yogurt for added protein. 
• Overnight oats – Mix oats, milk, fruit, chia seeds and nut butter. Let sit overnight. Grab & go in the morning.
• Whole grain bread – Make sandwiches with sliced turkey or tuna salad or toast (try topped with peanut butter & banana).
• Whole grain wraps/pitas – Use these to make hummus & veggie wraps or burritos.
• Whole grain cereal – Enjoy with milk for breakfast and snacks.

Protein: Important for muscle repair, immune function as well as increasing feelings of fullness during meals and snacks

• Hummus – Flavored or plain- your choice! Enjoy with veggies, crackers, or add it to a sandwich.
• Nut butter – Add them to a smoothie with yogurt and banana or you can add to crackers, toast, or for dipping with apples…
• Tuna/chicken salad – Use low-sodium canned tuna or chicken packed in water. Mix in a small bowl with mashed avocado, hummus, or Greek yogurt instead of mayo. Add your favorite spices (try curry powder or cayenne pepper) and some chopped vegetables- onions and peppers, to bulk it up!
• Deli meat/rotisserie chicken/pre-baked tofu – These are easy to add to wraps and sandwiches.
• Scrambled eggs – In the microwave, cook for 2 minutes, stir, and cook another 2 minutes.

Veggies: Contain lots of great vitamins and minerals.  Choose a variety everyday to be sure you are getting all the important nutrients each day. The more colorful you meals and snacks the better!

• Salad in a jar – Portion out enough lettuce/spinach/mixed greens, complete with chopped veggies and a protein source, for the week and store them in mason jars or Tupperware. Add the dressing to the bottom first to keep everything else from getting soggy (or on the side if you rather). When you’re ready to eat, just shake it up and dig in!
• Microwave a potato or sweet potato – Poke the potato with a fork or knife all over, microwave for 5-6 minutes- top with shredded cheese, beans and veggies and turn it into a meal.
• Raw veggies – Try dipping in hummus, guacamole or low-fat dressing!

Fruit: Great for taking on-the-go to class or in between classes.  Choose a variety each day!

• Bananas – Buy in a variety of stages of ripeness to enjoy throughout the week.
• Apples & oranges – These make easy grab & go snacks.
• Berries – Top your oatmeal bowls with them or mix them into Greek yogurt for some natural sweetness.  Buy them frozen to add to smoothies

Dairy: Great source of vitamin D and calcium as well as protein.  

• Milk – Choose dairy or non-dairy substitutes.
• Greek yogurt – Enjoy with fruit & granola. 
• Cheese – Put on top of salads and sandwiches or eat plain with crackers or veggies. Cheese sticks are a great grab and go food item.

Fats: Important  for absorption of fat soluble vitamins.

• Salad Dressing – Make your own dressings with oil, vinegar, and spices to add flavor and healthy fats.
• Nuts – These are full of protein and healthy fats! Enjoy a handful each day at snack time.
• Avocado – This makes a great topping for salads and sandwiches. Also, mix it into smoothies for added creaminess.
• Snacks: Don’t forget to carry snacks in your bag so you don’t go too long without eating during the day.  Small snacks during the day can help avoid overeating at a meals.
• Nuts & seeds – Use these for added flavor, nutrition, and texture in granola bars and trail mix.
• Flax seeds and chia seeds – Sprinkle these on oatmeal or yogurt for added omega 3’s and protein.
• Store bought bars – KIND bars, Luna bars, Lara bars are some good options.
• Homemade fruit & nut bars – Make your own at home!

Information gathered from Lindsay Livingston http://www.theleangreenbean.com/how-to-eat-healthy-in-college/ Accessed March 20, 2017.

Recipes

Oatmeal Peanut Butter Bars (no bake)
Ingredients:

• 1 cup peanut butter (crunchy or smooth) or sun nut butter
• 1 cup honey 
• 2 1/2 cups rolled oats 
• 3/4 cups chocolate chips. craisins, or raisins

Directions:

1. Mix ingredients together and then press into a pan to set. Cut into bars. 

Blueberry and Honey Overnight Oats
Ingredients:

• 1/2 Cup(s) Oats 
• 1/2 Cup(s) Low-fat milk 
• 1/4 Cup(s) Greek yogurt 
• 1/4 Cup(s) Blueberries 
• 1 Tablespoon(s) Honey

Directions:

1. Add Oats to your container, pour in milk, and add in Greek yogurt and blueberries. 
2. Top with honey before refrigerating.

Salad in a Jar

• Choose the ingredients you like!

It is really convenient if you are packing a lunch to take with you to co-op or to class. 

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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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3 Brain Foods to Get You Through Finals

The semester is coming to a close which can mean only one thing: finals. While your time may be consumed by reading, studying, reviewing and memorizing it is important to maintain a healthy, well-balanced diet. Believe it or not, there are some foods that have been proven to be essential for proper brain function, improve learning and motor skills, contribute to healthy blood flow, enhance memory and focus, and overall maintain a healthy brain. Though food has typically been seen as a mean to provide us with the energy and material we need to maintain our body and its functions, over the last decade research has shown evidence that dietary intake has an influence on the mechanisms that maintain mental function (Gomez-Pinilla, 2008). Here are some major brain foods to fuel your mind this finals season.

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'Tis The Season For Squash

As we enter the colder months of fall and winter, squash of many different shapes, sizes and colors are appearing in grocery stores and farmers markets. These nutritious, delicious and colorful seasonal wonders are known as winter squash. Winter squash are low in calories and fat and contain no cholesterol while being loaded with vitamins, minerals, antioxidants and dietary fiber. Squash is also low in carbohydrates. Many of these varieties are loaded with vitamin A, which is essential for immune function, vision, cell growth and the maintenance of many of our bodies organs including the heart, lungs and kidneys. Seeds are edible as well providing protein, healthy fats and dietary fiber and taste great when roasted.

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5 Spice Tilapia Recipe

Spring break is just a few short weeks away and with the especially nice weather we have had I know a lot of you are thinking about eating healthier. Here is a recipe that's not only easy to make but is also tasty and healthy! Tilapia is a great fish to use not only because of its flavor but also because it is a sustainable fish. We use a lot of it here on campus with a great response. This is also a delicious meal for those of you who will be observing Lent over the next several weeks.

5 Spice Tilapia

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A Delicious Valentine's Day Couscous

Hi everyone. With Valentine’s Day being today I thought I would share an easy-to-prepare recipe that is a great way to impress that special someone. Because of the somewhat limited cooking facilities that a lot of students have I usually share a recipe that can be made in the microwave...so here you go!

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A Healthy Recipe for a Healthy New Year

Well here we are almost a month into the new year and generally this is the time when a lot of people have already begun to "fall off the wagon" from some of their primary New Year’s resolutions. If eating better and healthier was one of your resolutions here is a recipe that is both healthy and easy to prepare.

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