Overnight Oats: A Quick and Healthy Breakfast Solution

By Sydney Anderson

Image from https://minimalistbaker.com/peanut-butter-overnight-oats/

In this day and age with our “go, go, go” lifestyle, it is often a challenge to make nutrition a priority, especially when it comes to eating a healthy breakfast. Among college students and working adults in particular, grabbing something quick to eat for convenience rather than quality has become the norm. However, these “grab-and-go” foods tend to be low in nutritional value while also being high in saturated fat, sodium, and sugar. According to data from the National Health and Nutrition Examination Survey (NHANES), 2001-2002, only 67% of Americans between the ages of 20 and 29 eat breakfast on any given day compared to 80% of the entire population. Furthermore, the most frequently reported breakfast foods and beverages include milk; coffee; ready-to-eat cereals; white breads (71% of all breads consumed), bagels, rolls, and English muffins; and juice. Most of these items are high in simple carbohydrates and low in fiber, protein, and other essential nutrients. As a result, consuming these sources in the morning can cause blood sugar spikes and increased hunger throughout the day.

So, how can we incorporate more healthful foods into our daily breakfast routine under such time constraints? The answer is…

Overnight oats!!

This blend of complex carbohydrates, fiber, unsaturated fats, and protein is my go-to breakfast. I love overnight oats because they are super easy to make and are very filling. They take approximately 5-10 minutes to prepare and do not involve any cooking whatsoever. Just combine the ingredients, place the bowl/jar in the fridge, and eat them in the morning. It is that simple!

Here is one of my personal favorite overnight oats recipes:

Peanut Butter Protein Overnight Oats

Ingredients:

• 1/2 c rolled oats
• 1/3 c almond milk 
• 1/3 c nonfat vanilla Greek yogurt 
• 1-2 tbsp peanut butter 

• Optional: 1/2  sliced banana, strawberries, or blueberries on top
• I used Silk Light Original Almond Milk with Less Sugar and Oikos Triple Zero Greek yogurt
• Nutrition facts label accounts for 2 tbsp of peanut butter without additional toppings

Image from https://www.lemonsandzest.com/2017/01/05/peanut-butter-banana-protein-overnight-oats/

References:

Beltsville Human Nutrition Research Center, Food Surveys Research Group. (2002). Breakfast in America, 2001-2002. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/Breakfast_2001_2002.pdf.    

Meatless Meals!

The What, Why, and How of Cutting Down On Meat In Your Diet

By: Sadie Pierce-Mulligan

A little background on me: I grew up regularly helping my parent’s cook, which sparked my love for food, cooking, and nutrition. This helped lead me toward wanting to become a registered dietitian! I have also followed a vegetarian diet for over 22 years. I’m always creating new recipes that give me all the nutrients I need and keep me satisfied until my next meal! Which can be achieved through a vegetarian diet if done correctly. Before you stop reading, I’m not here to tell you that you should eliminate all meat from your diet. I just want to share some of the benefits and ways you can decrease the amount of meat you consume. 

 

Why Eat Less Meat?

 

Going meatless just once a week, yes, just 1-2 meals a week, can improve both your health and the environment! Decreasing meat consumption can lower your risk for heart disease, diabetes, and stroke. While high red and processed meat intake can increase your risk for these same diseases. Eating less meat improves the environment by decreasing the greenhouse gas emission and saving large amounts of water used to produce livestock. Cutting back on meat can also decrease your grocery budget. Building meals around beans, legumes, vegetables, and whole grains tends to be less expensive and more beneficial for health.

 

How To Eat Less Meat and What To Eat Instead

 

I realize that the concept of eating a meal without meat is hard for a lot of people to understand since it is a large part of the western diet. Meatless meals don’t just have to be about taking something out of your meal, it should be about adding more to it! Plant-based diets emphasize fruits, vegetables, whole grains, beans, legumes, and nuts. These dietary components are high in fiber, vitamins, and other nutrients that are good for your health.

There are also MANY satisfying substitutes for meat. There are beans and legumes such as lentils, chickpeas, black beans, soybeans, kidney beans, and more. There are other proteins such as seitan, tempeh, and tofu. Finally, there are products made out of combinations of these ingredients. Some of my favorites include Gardein products such as meatless meatballs and chick’n strips, and Morning Star Farms veggie burgers.

 

Will You Get Enough Protein?

 

The Dietary Guidelines for Americans recommends choosing a variety of proteins, including eggs, low-fat milk and products made from it, beans and peas, soy products, and unsalted nuts and seeds. These sources of protein are higher in fiber and lower in saturated fat than meats such as beef. Many individuals concern is that without meat you won’t consume enough protein. This is a common misconception and most people actually eat too much protein on a daily bases. The average person needs about 50-70 grams per day. These needs vary based on body size, activity level, and other factors.

Plant proteins and other alternatives contain higher levels of protein than most people think!

Egg: 6g each

Chickpeas: 14.5g per cup

Black beans: 15.2g per cup

Soybeans: 28.6g per cup

Lentils: 17.9g per cup

Tofu: 22g per cup

Veggie Burgers: About 10-15g per patty

Meatless Meatballs: 14g per three meatballs

 

Now that you know how to concur your meals with a variety of different proteins, I think the question is: Why not eat more meatless meals!?

If you need some more inspiration on what to eat, here’s one of my favorite recipes:

 

Chickpea Tacos

Ingredients:

6-8 corn tortillas

1 can chickpeas, drained

2 cups Gardein beefless ground, frozen

2 Tbsp Olive Oil

Taco seasoning:

1 tbsp chili powder

1 tsp ground cumin

1 tsp salt

½ tsp paprika

¼ tsp garlic powder

¼ tsp onion powder

¼ tsp dried oregano

¼ tsp black pepper

1 pinch red pepper flakes

Toppings:

Anything you like! My favorites are green onions, cilantro, lime juice, and salsa

 

Directions:

• Preheat oven to 400F
• Drain chickpeas and place in a large bowl, add beefless ground
• Add olive oil and taco seasoning to the bowl and mix together
• Spread taco contents on baking sheet and place in the oven for 20-25 minutes until slightly crispy, stir halfway through
• Warp tortillas in a paper towel and microwave for 30 seconds to 1 minute until warmed
• Place about ½ cup of taco mix onto each tortilla
• Add toppings and enjoy!

 

How do you keep variety in your diet during winter?

By Corinne Marti

To maintain a healthy diet, a wide variety of different types foods are ideal to get all the vitamins and minerals needed. This task is easy during the summer time, when produce is plentiful, and easy to get. What happens when the main growing season is over, and now much of the produce is out of season? This can cause problems, as the food becomes more expensive and the produce that is available is coming from places that are further away. You might be asking why it matters if our food has to travel a little further to get to the grocery store in the winter.  When our food has to travel from further away, say another continent instead of a couple hundred miles away, that means more money and fossil fuels were spent to get it here. That also means it had to be picked earlier and sat longer, causing the food to be less nutritious. For this reason (and to support your local economy) it is always good to shop local when possible; but what about during month that produce limited produce? There is an easy way to combat this issue, use frozen produce. You can even freeze your own local produce during the summer to use in the winter. All you have to do is place food how you want it prepared (whole, diced, without peel, etc.) in an airtight container like a Ziploc bag or a vacuum-sealed bag, and store it in the freezer. This is a more economical approach to keeping variety in your diet during the winter months. This way you can support local farmers, keep costs down during the winter, and also keep variety in your diet all year long. Below is a sample recipe on how to use frozen produce to make a meal. 

One Pot Stuffed Pepper Casserole

Image retrieved from: www.familyfreshmeals.com

Ingredients:

1 lbs. ground turkey/chicken

1 cup diced white onion (frozen)

3 cloves garlic, minced

2.5 cups diced bell peppers (frozen)

1/2 teaspoon pepper

14.5 can diced tomatoes, no salt added

2 cups chicken/vegetable broth

8 oz. can tomato sauce

1 Tablespoon soy sauce

1 teaspoon Italian seasoning

1 cup brown rice, uncooked

1 cup shredded cheddar cheese

                                                                                          Directions:

      1.  Over medium-high heat brown meat with frozen onions and garlic, cook for about 5-7 minutes, breaking into small pieces.

      2.  Add frozen diced peppers and pepper, cook for about 5-7 more minutes, until peppers are no longer frozen and have started to soften.

      3. Reduce heat to medium and add in tomatoes with juice, broth, tomato sauce, soy sauce and Italian seasonings. Stir until well combined. Bring mixture to a boil.

      4. Now add in uncooked rice. Return to a boil and then reduce heat to low. Cover and simmer for 35 minutes, until rice is tender.

     5. Remove from heat and sprinkle with shredded cheese and serve!

'Tis the Season for Pumpkin Spice

By Olivia Coates

~3 Nutritious Recipes Guaranteed to Feed that Pumpkin Craving this Fall~

As the Fall season slowly rolls in, many of us are guilty of feeling that undying urge for pumpkin-flavored anything. I will admit, I am no exception. A few of the most common staples we see are the Pumpkin Spiced Latte, Pumpkin ice cream, and even Pumpkin-flavored beer. These items have given pumpkin a bit of a bad, or, "unhealthy" reputation, but I am here to tell you that pumpkin can be used in many more ways to create some of the most delicious and guilt-free recipes that will not only satisfy your pumpkin craving, but leave you wanting more.

    1. First up: Pumpkin Oatmeal. This recipe is quick, easy, and a great start to the morning. Who doesn’t love a hearty bowl of oatmeal to start the day?

Pumpkin Oatmeal

Prep: 5 min                                 

Cook: 3 min

Ingredients:

1 cup quick-cooking rolled oats

3/4 cup milk, or as needed

1/2 cup canned pumpkin puree

1/4 teaspoon pumpkin pie spice

1 teaspoon cinnamon sugar

Directions:

 * Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat thoroughly, and serve.

Allrecipes.com

      2. Next: Whole Wheat Pumpkin Applesauce Muffins. These work great for a quick, energy-packed breakfast or snack that can easily be eaten on the go. Great for kids, too!

Whole Wheat Pumpkin Applesauce Muffins

Prep: 20 min
Cook: 15 min

Ingredients:        

                  

2 cups whole wheat flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1 teaspoon salt

2 teaspoons pumpkin pie spice

2/3 cup brown sugar, firmly packed

1/4 cup canola oil

1/2 cup applesauce

1/2 cup canned pumpkin

1/3 cup buttermilk

2 eggs, slightly beaten

1/4 cup golden raisins (optional)

1/4 cup chopped pecans (optional)

Directions:

 * Preheat oven to 400 degrees F. Grease 12 muffin cups, or line the cups with paper muffin liners.

    * Whisk together the flour, baking powder, baking soda, salt, and pumpkin pie spice; set aside. Combine the brown sugar, white sugar, oil, applesauce, pumpkin, buttermilk, and beaten eggs and mix until well blended. Pour the pumpkin mixture into the dry ingredients and stir until combined. Fold in the raisins and pecans, if desired. 

   

     * Divide the batter evenly in the prepared muffin pan. Bake in the preheated oven until the tops spring back when lightly pressed, 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Cool the muffin pan on a wire rack for 5 minutes before removing the muffins from the pan.

ALL RIGHTS RESERVED © 2017 Allrecipes.com 

3. Last but not least: Pumpkin No Bake Energy Bites. These are the ultimate on-the-go snack. The great thing is, this recipe can be manipulated in a variety of ways to fit your taste preference! Substitute cranberries, chocolate chips, or peanut butter and the end product is just as delicious!

Pumpkin No Bake Energy Bites

Prep: 10 min

Ingredients: 

8 oz (about 1 packed cup) chopped dates          

1/4 cup honey

1/4 cup pumpkin puree

1 T chia seeds or flax seeds

1 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp ground nutmeg

pinch of salt

1 cup old-fashioned oats (dry, not cooked)

1 cup toasted coconut flakes

1 cup toasted pumpkin seeds

Directions:

* Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

* Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until evenly combined. Cover and refrigerate for at least 30 minutes.

* Once the mixture is cool, use a spoon or cookie scoop to shape it into your desired size of energy balls. Alternatively, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.

* Store covered in the refrigerator for up to 2 weeks.

Gimmesomeoven.com

Recipe 1 adapted from Allrecipes.com http://allrecipes.com/recipe/55259/pumpkin-oatmeal/

Recipe 2 adapted from Allrecipes.com http://allrecipes.com/recipe/55334/whole-wheat-pumpkin-applesauce-muffins/

Recipe 3 adapted from Gimmesomeoven.com https://www.gimmesomeoven.com/pumpkin-no-bake-energy-bites/print/

Tiny Yet Powerful Blueberries

By Carla Velarde

Last week I was asked the same question twice, by different people: “are blueberries really that great?” I was (and still am) a little confused, why in such a short period of time different people were so curious about blueberries, which have been around for so long. I still do not know the reason for the sudden interest. It might be related to the perceived new 2017 purple food trend (blueberries are almost purple, right?).

Regardless of the reason, I decided to investigate more about this delicious fruit in order to give an educated answer. Blueberries are known for being packed with antioxidants and having a low glycemic index. Big words, but what does that mean? Antioxidants help prevent cell damage from oxidants and glycemic index is basically a number that tells us how much a food affects our blood sugar. In addition, they may help boost memory function due to its anthocyanins and flavonoids content, they have vitamin K, vitamin C and are a good source of fiber! Furthermore, blueberries have been associated with cardiovascular benefits.

Yes, blueberries are great, they are tiny yet powerful. I would recommend adding them to your diet, since they have health benefits, but most importantly are delicious and versatile. You can add them to overnight oats, make smoothies, bake with them, or even better, eat them raw. Blueberries, like other fruits, will provide you with the best flavor and nutritional benefits in their raw state. Nevertheless, since it was Easter weekend, I decided to treat myself to my favorite and easiest blueberry scone recipe, which follows.

Ultimate Blueberry Scone Recipe

Total time: 40 minutes

Yields: 12-14 scones

Level: Easy

Ingredients:

4 cups All purpose flour
6 Tablespoons sugar
4 Tablespoons baking powder
½ teaspoon salt
½ cup cold butter
1 cup milk
1 ½ cups blueberries (fresh or frozen)
1 egg (optional)


Instructions

1. Preheat oven to 400 F.

2. Sift together flour, baking powder, and salt. Then mix in sugar.

3. Cut your butter into small pieces (or grate it, but make sure it stays cold). Add the butter to dry ingredients, cut in the butter until the mixture looks like coarse crumbs.

4. Gently fold in the blueberries (it is important to be careful in order to avoid mashing the blueberries).

5. Make a dwell in the center and add the milk.

6. Without overworking the dough, fold in the ingredients.

7. Lightly flour a surface and press the dough into a rectangle. Cut diagonally to get 3-inch triangles. Then place scones on baking sheet.

8. Optional step: egg wash your scones or brush with milk.

9. Bake for 20-25 minutes or until brown and done. Let scones cool and enjoy.

10. Also optional but highly recommended: eat scones with coffee or tea.

New Mexico’s Delicious Secret: Green Chile

By Stefanie Sismaet

A week ago I had just returned from a glorious and much-needed Spring Break in Albuquerque, New Mexico. In 2012, I uprooted myself from life in Seattle, WA and moved to Albuquerque to pursue a B.S. in Nutrition and Dietetics at the University of New Mexico (Go Lobos!). I will never forget the culture shock that I experienced when I arrived in the Land of Enchantment! As a Pacific Northwest transplant, I quickly noticed an ingredient in many of the dishes I encountered – green chile! Growing up “chili” meant soup, but in New Mexico it’s their very own pepper. While volunteering for a local community garden, I actually had the pleasure of harvesting fresh green chile right from the stem. After living in New Mexico for four years, I’d like to tell you that I’m used to the spiciness, but that would be a lie. Now let’s take a closer look at this New Mexican staple!

Green chile is a five to six inch pepper originating in New Mexico. The year-round sunshine, mile-high desert, mountains, and Rio Grande bosque (forest) set the perfect scene for growing chile. Chile is harvested in the late summer and early fall. The flavor can be described as a combination of smoky, sweet, spicy, and earthy. When locals ask for green chile at a restaurant, it is usually in reference to chiles that have been roasted, peeled, chopped, and made into a sauce. This sauce is used on everything – eggs, enchiladas, burgers, and more!

Naturally as an RD to be, I was curious about green chile’s nutrition information. A ½ cup serving provides 7 calories, 7 g carbohydrate, 1.5 g protein, and 0.15 g fat. Water makes up over 87% of the pepper. Green chile is an excellent source of Vitamin C, A, and B6. In a ½ cup serving, it provides 182 mg Vitamin C (219% of the recommended intake), 884 mcg Vitamin A (111% of the recommended intake), and 0.209 mg Vitamin B6 (16% of the recommended intake). So overall, just a small side of green chile will add a significant amount of Vitamin A, C, and B6 to your meal! Aside from the vitamins, green chile will go far to flavor your meal. It would be a nutrient-dense, flavor-packed alternative to salt. The New Mexican pepper would also add rich color and texture to any dish.

You’re in luck – most New Mexico-based companies, many of which are family-owned, ship their green chile nationwide, year-round. I’ve included a link to a list of these places at the bottom of this page. Green chile freezes well in freezer storage bags or freezer containers with lids and can be safely kept for 18 months. So don’t be afraid to stock up if you have the chance! During my green chile research I also found a restaurant right here in St. Louis that serves green chile – Southwest Diner. Now, I cannot guarantee that it tastes as fresh as you would get in New Mexico, but it’s definitely an option if you want to treat yourself! In the past, Schnucks supermarket and other local stores and restaurants have brought in New Mexico green chile so be on the lookout in the summer and fall seasons.

For now, I’ll leave you with two green chile recipes. Is it just me, or is your mouth watering too?

New Mexico Green Chile Stew

Serves: 8
Prep and cook time: 1.5 hours

Ingredients

1 1/2 Tbsp. coriander seeds, toasted and ground
1 Tbsp. olive oil or canola oil
1  1/2 pounds sirloin, trimmed with no fat
salt and pepper to taste
1 large onion, chopped
3 large garlic cloves, minced
3 cups crushed tomatoes
6 cups low sodium chicken stock
1 tsp. oregano
1 pound potatoes, cut into ½” cubes
3 cups roasted, peeled, chopped New Mexico green chile
Flour tortillas (as a side)

Instructions

1.    To toast the coriander, heat a heavy skillet on the stovetop. Add the coriander seeds, shaking the skillet often until the seeds become aromatic and lightly brown. Transfer to a mortar and pestle and grind. Set aside.

2.    Heat the oil in a large Dutch oven medium high heat. Lightly salt and pepper to taste on both sides of the sirloin. Add to the Dutch oven and sear on both sides. Transfer to plate.

3.    Reduce the heat to medium. Add the onion and garlic. Saute’ for about 2 minutes.

4.    Add the tomatoes, ground coriander, oregano, stock, potatoes and green chile.

5.    Cut the meat into bite size cubes and transfer back into the pot along with any juices that have accumulated on the plate.

6.    Bring to a boil and reduce to a simmer.  Simmer for 45 minutes or until the potatoes are tender.

7.    Add salt to taste if necessary. Serve with warm flour tortillas.

Recipe adapted from Matt Nichol’s Green Chile Stew recipe, Albuquerque Journal 2002

Salsa Verde

Serves: 4 cups

Ingredients

·         2 pounds tomatillos, husked and rinsed

·         1 medium yellow onion, peeled and quartered

·         4 cloves garlic, peeled and smashed

·         2-4 roasted hatch green chiles, stemmed

·         ⅓ cup loosely packed cilantro leaves

·         1 teaspoon kosher salt

·         Cotija cheese for garnish

Instructions

1.    Preheat the oven to 450 degrees F.

2.    Spray a baking sheet with cooking spray and place the tomatillos, quartered onion and garlic cloves on the baking tray. If using a jalapeño, add it to the baking tray with the other vegetables.

3.    Roast the vegetables for 20 minutes flipping the vegetables at the 10 minute mark. The tomatillos should be lightly charred and the onion beginning to brown.

4.    Transfer the roasted vegetables and roasted Hatch chiles (or jalapeño) and any remaining juice on the baking sheet to a food processor or blender. Blend until almost smooth. Add the cilantro leaves and kosher salt and pulse a few more times until mixed.

5.    Serve the salsa topped with cotija cheese if desired and yellow or white corn tortilla chips for dipping.

Recipe from FoodieCrush.com

As promised - Where to buy New Mexico green chile online:

https://iamnm.com/top-ten-places-to-buy-green-chile-online-if-you-live-outside-of-new-mexico/

Cauli-Power!!

By Kelly Kuszewski

Ever wish you could have pizza and fried rice daily while still maintaining a healthy diet? What if I told you that you could eat these savory dishes every day while simultaneously increasing your vegetable intake and decreasing your intake of refined-grains?  Meet cauliflower; your new best friend!  Cauliflower is a great alternative to the refined grains found in some of your favorite dishes.   It is low in calories and high in fiber and B-vitamins, nutrients that are decreased during the grain-refining process.  Cauliflower is also high in potassium, vitamin C, vitamin K, manganese, and phosphorus.  Cauliflower can be manipulated to many different textures, thus making it a great ingredient to have in your refrigerator. It can be grated, cut and shaved to be the base of some of your favorite recipes.  Watch the videos below to see cauliflower transform before your eyes!

 Cauli-Rice

https://youtu.be/bxgH_Lcj9dE

Ingredients:

• 1 tbsp olive or coconut oil
• 1 large head cauliflower
• ¼ cup corn, frozen
• ½ cup Peas, frozen
• ½ cup Carrots
• 2/3 cup snow peas
• ½ cup chopped onion
• 1 clove garlic
• 2 eggs
• Soy sauce or liquid aminos, to taste 

Directions:

1. Chop cauliflower into small florets and put them in food processor
2. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
3. Heat oil in skillet over medium heat
4. Add onion and carrots and cook until slightly soft
5. Add snow peas and cook for about a minute
6. Add minced garlic, frozen peas, frozen carrots, corn and riced cauliflower
7. Cook until cauliflower is slightly browned
8. Add soy sauce or liquid aminos to taste
9. Move ingredients to the sides of the skillets, creating a hole in the middle of the pan
10. Add 2 eggs, slightly scrambled to the open hole and cook until hard.
11. Mix egg into cauliflower rice
12. Add sriracha for some spice! 

Cauliflower Crust Pizza

https://youtu.be/xDo131UEqtE

Ingredients:

• 1 small head cauliflower
• ¼ cup parmesan cheese
• ¼ cup mozzarella cheese
• ½ tsp dried basil
• ½ tsp dried oregano
• ½ tsp garlic powder
• 2 whole eggs
• Pizza sauce (look for some without added sugar!) 

Directions:

1. Preheat oven to 450 degrees F
2. Chop cauliflower into small florets and put them in food processor
3. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
4. You should end up with about 3 cups of cauliflower rice
5. Place cauliflower in a microwave safe bowl and cover.  Cook for 4 minutes in the microwave
6. Dump cooked cauliflower on a clean towel and let cool
7. Once cauliflower is cool enough to handle, wrap it in the dishtowel and squeeze out as much water as possible.  This step is crucial to make sure the “pizza dough” is not too crumbly
8. Dump dry cauliflower into bowl.  Add parmesan cheese, mozzarella cheese, basil, oregano and garlic powder
9. Add eggs and mix until everything is combined
10. Use your hands to form dough into a crust on parchment paper
11. Bake crust for 10 minutes
12. Once crust is out of oven, add your pizza sauce, cheese and toppings!  The amounts are up to you! 
13. Cook for an additional 5 minutes with the toppings until the cheese is melted. 
14. Let cool and enjoy!