The School RD: From Classroom to Cafeteria

By Ellyn Cory 

Registered Dietitians, also known as RDs, are health professionals who learn the physiology and metabolism of food to help clients and patients improve their health. Most of the time, people think of RDs as working in hospitals, but the truth is RDs are everywhere. From gyms to grocery stores and everywhere in between, RDs are there to help. One of these places is in the school district. Every year, more and more dietitians are being hired to work in health promotion in school districts. Earlier this year, I worked with one of these dietitians to learn more about what she does. The main goal of the health promotion dietitian in a school district is to change the health and eating habits of the students in the district. Since every school and the population it serves is so different, the job of health promotion dietitian varies from RD to RD and from school to school. Some school dietitians plan the menus for the district, some write grants, and some even are in charge of a gardening program. It is extremely important that each RD knows their population well and is constantly looking for innovative ways to encourage healthy habits. School dietitians can target classrooms, teams and clubs, and entire schools within their district. During my time with the school RD, we targeted all three of these subgroups.

In the Classroom:

                A class of students are most easily targeted by going into the class and talking to the students. Classrooms are great places to target students because they are already set up to listen and learn. At the school district I visited, they had just started a fruit and vegetable snack program with a grant that the health promotion dietitian secured. During one of these snack times we went in to the classroom and educated the classroom on the fruit they got for a snack that day. The students got to learn about the fruit they were eating and also received a handout to take home. The handout had a connect-the-dots on it in hopes that the children would do the activity and want to show it to their parents.

On the Field:

                Certain after school activities, especially sports teams, need more specific nutritional education. A marching band may need education on staying hydrated and well fueled during competitions, whereas the football team could benefit from education on supplements. At the school district I visited, we did one of these educations before soccer practice for all of the male soccer players in high school. It is important that the school dietitian builds good relationships with the coaches or administrators of the after school activities so that they allow her to talk to their groups. For this education, we focused on protein needs and good sources of protein.

In the Cafeteria:

                To target the whole school, it is important to choose locations where the whole school might be as points of education and promotion. A couple of the ways we can target the whole school is by doing health promotion activities at lunch time, in the cafeteria, in the gym, and on the playground. These are three locations where the every student in the school goes. Posters could also be posted in high traffic areas such as in bathrooms and above water fountains. In the school district I visited, we posted a promotional bulletin board in the cafeteria of the middle school and handed out fresh produce snacks to elementary school students at lunch time.

                With the rise in childhood obesity and the recent move to sedentary lifestyles, the importance of school dietitians is growing. Check out your district’s website today to see if they employ an RD, then check out http://www.healthpronet.org/ahp_month/05_05.html to learn more about Registered Dietitians and where they work.

https://pixabay.com/en/photos/football/?cat=people

Butternut Squash Cheesecake Bars

By Kristen DeCesare, Dietetic Intern

Is Your Mouth Watering Yet?

Mine sure is! That’s how delicious these light and creamy bars were. Cheesecake has always been a favorite dessert of mine and I have yet to come across a kind that I don’t enjoy. Recently, I discovered this recipe by Ilona’s Passion, Ilona’s recipe, Butternut Squash Greek Yogurt Cheesecake Bars, and I fell in love! Her creation uses ingredients such as butternut squash puree, Greek yogurt cream cheese, and Greek yogurt. It was the first time that I have ever seen Greek yogurt cream cheese in a cheesecake recipe and I had to test it out for myself. I decided to switch up a few ingredients and see how this would all would work because it seemed too good to be true.

The Season is the Reason

This fall season I became so drawn to butternut squash. It was on sale EVERYWHERE, how could I resist? There’s so many benefits to buying seasonal produce. The cost is lower because there’s such an abundance of the product, the flavor is improved because the product can grow and ripen properly, the nutritional value is higher, and it is more environmentally friendly.(1) Butternut squash has a naturally sweet flavor with a decadent, buttery, orange flesh. It belongs to the Cucurbita moschata species along with pumpkin, cucumber, and courgette(2). It’s rich in beta carotene, vitamin A, vitamin C, potassium and magnesium. In Missouri, butternut squash in season anywhere from July to December. Get em’ before they’re gone!

Recipe Notes

Believe it or not, one of these bars packs less than 200 calories, crazy, right? They are also low in total fat, specifically, only 8 grams for one serving. Thanks to the butternut squash, the vitamin A content was 66 micrograms. The sugar content was also a total of 13 grams. For this recipe, I switched out refined white sugar for organic cane sugar. It’s much less processed than white sugar and has the succulent taste of sugarcane along with some of the nutrients that are found in cane juice(3). For the crust, I added 1% milk to help bind the crust together. I also feel that a recipe can never have too much cinnamon so I increased the original amount by ½ teaspoon. I loved how this recipe featured Greek yogurt cream cheese, it was my first time trying it and I’m pleased to say that I was impressed. It packs nearly four times more protein and ½ the fat compared to regular cream cheese and has a slightly tangy flavor. This product was a great addition to the cheesecake because it helped make the texture so creamy and delicious.

Let’s Get to the Good Stuff, Shall We?

Let’s get to baking! Scroll below for some awesome pictures from my baking adventure. More detailed steps can be found in the recipe towards the end of this (awesome) blog.

Featured Steps:

Grab some parchment paper and get to work! Cut a piece that will fit inside your 8x8 pan. Get your ingredients ready to make the graham cracker crust.

This is that beautiful “sandy” texture you should be looking for. Look at the size of those tasty granules!

Once your crust is made, press it into the bottom of the parchment-paper lined pan. Make sure that it is evenly spread out.

While the crust is baking, combine the Greek yogurt cream cheese, Greek yogurt, and cane sugar together. Mix until combined. Add in the egg and mix again. Make sure to scrape your bowl! The mixture should look creamy before adding the remainder of the ingredients. If you feel that the batter is too lumpy, try pushing it through a strainer.

After adding and mixing the remaining ingredients, the cheesecake is ready to be baked. Make sure to check the center of the pan to check the doneness, it shouldn’t wiggle if you lightly shake the pan. The result of this creation are these decadent morsels. The butternut squash contributed to such a beautiful color and flavor of these bars, I had to keep myself from scarfing down the entire pan! 

Recipe:

Butternut Squash Cheesecake Bars

“Adapted from Butternut Squash Greek Yogurt Cheesecake Bars- Ilona’s Passion”. Recipe. Ilona. Ilona’s Passion. N.p., 7 Oct. 2016. Web. 20 November 2016.

A light, creamy seasonal treat to delight your taste buds this holiday season

Yield:	1, 8x8 pan		Serving Size: 1 bar                    Number of Servings: 12

Ingredients: For the crust: Graham cracker crumbs Butter, unsalted, melted Milk, 1% For the cheesecake: Greek yogurt cream cheese brick Organic cane sugar Greek yogurt, plain* Egg, whole Butternut squash puree* Cornstarch Cinnamon, ground Nutmeg, ground Vanilla extract

US Standard Quantities 1½ cups ¼ cup 2 teaspoons 8 oz. (1 brick) 1 cup 1 cup 1 each ½ cup 1 teaspoon 1½ teaspoons 1/8 teaspoon 1 teaspoon

Method of Preparation:

1. Gather all ingredients and equipment.
2. Preheat the oven to 300°F. Place parchment paper on the bottom of your 8x8 baking pan.
3. In a medium bowl, combine the graham cracker crumbs, melted butter, and milk. Mix together until a “sandy texture” is achieved. Press the mixture into the bottom of the pan and bake for 15-20 minutes until fragrant. Remove and set aside.
4. While the crust is baking, prepare your cheesecake in a standard mixer fitted with a paddle attachment. Combine the cream cheese, cane sugar, and Greek yogurt. Mix on medium speed until there are no lumps.
5. Scrape down the sides of the bowl with a spatula. Add in the egg and mix on medium speed until fully incorporated. Scrape down the sides of the bowl again.
6. Add in the butternut squash puree, cornstarch, cinnamon, nutmeg, and vanilla extract. Mix until well combined. Pour the mix into the pan with the pre-baked graham cracker crust and bake for 30 minutes or until the center of the pan does not jiggle.
7. Let cool 30 minutes to 1 hour before cutting into 12 portions, serve and enjoy! Store any remains in an airtight container for up to 7 days.

*Chef’s Notes: You will need just a little over 1 container of plain Greek yogurt to measure out 1 full cup. For this recipe, you can make the butternut squash puree ahead of time by cutting the butternut squash into halves and placing them cut side down on a baking sheet lined with foil. Roast them for 30-40 minutes at 375°F until they are fork tender. Scoop out the innards and mash with a potato masher or puree with a food processor. Store in an airtight container in the fridge for up to 7 days.

Nutritional Analysis: Per serving Calories 176 Carbohydrates: 21 g Folate: 5 mcg Total Fat: 8 g Fiber: 0 g Calcium: 57 mg Saturated Fat: 4 g Cholesterol: 35 mg Iron: 0 mg Protein: 5 g Vitamin B-12 .02 mcg Sodium: 170 mg Mono Fat: 1.8 g Vitamin A 66 mcg Sugar 13 g ______________________________________________________________________________

Sweet Endings

I hope that you enjoyed this recipe as much as I did! It would be a great addition to a Thanksgiving feast, or just for when you’re feeling like indulging in something oh-so sweet and delicious. 

Happy Eating!

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Resources:

[1]6 Benefits of Eating Seasonal Produce | Reboot With Joe. (2016). Retrieved November 21, 2016, from http://www.rebootwithjoe.com/benefits-of-eating-seasonally/

[1] "Butternut Squash Nutrition Facts and Health Benefits." Nutrition And You.com. N.p., n.d. Web. 21 Nov. 2016. <http://www.nutrition-and-you.com/butternut-squash.html>.

[1] "Organic Cane Sugar vs Other Sweeteners: How They Measure Up, Part 1 | SmartyPants Vitamins." SmartyPants Vitamins. N.p., 17 June 2016. Web. 21 Nov. 2016. <https://smartypantsvitamins.com/organic-cane-sugar-vs-other-sweeteners-how-they-measure-up-part-1/>.

Pump(kin) Up Your Fall!

By Dana Colla, Dietetic Intern

Say What?!

Besides being fall, festive, and fun to carve, pumpkins are an excellent source of nutrients. I’m not talking about your pumpkin pies or pumpkin spice lattes; I’m talking about the fruit. Pumpkins contain beta carotene, giving them their orange color. The body converts beta carotene into vitamin A and just 1 cup of pumpkin can give you more than 200% of the daily recommended vitamin A intake. Along with vitamin A, pumpkins are a good source of vitamin C and potassium. But don’t forget about the seeds! Pumpkin seeds contain high amounts of manganese, phosphorous, magnesium, copper, zinc, protein, and fiber. Now that’s a nutrient-dense food!

Here in St. Louis, we live right next to one of the highest producing pumpkin states in the US. 1.5 billion pounds of pumpkin were produced in Illinois, Michigan, New York, Ohio, Pennsylvania, and California in 2014, according to the USDA Economic Research Service. Of those pounds of pumpkins, 15 percent were processed into pumpkin products. So, what happens to the rest of the pumpkins in the patch? Most are used as decoration either as a carved pumpkin or whole pumpkin and then thrown away. What a shame! My quest this weekend was to find different ways to use pumpkins and the pieces carved out to reduce waste and pump(kin) up the nutrition.

Pumpkin Puree

Of the processed pumpkin products, one of the most popular is canned pumpkin puree. In the hundreds of pumpkin recipes out there, 9 out of 10 included pumpkin puree. In order to use the whole pumpkin, I decided to make my own using The Pioneer Woman, Ree Drummond’s recipe, Homemade Pumpkin Puree.

 

Using two pie pumpkins, I began by cutting as close as I could around the stem to maximize the amount of pumpkin used. Then, I cut them in half, scraped out the seeds and fibers, and cut the pumpkin halves into smaller pieces. To help wash off the fibers, I put the seeds in a bowl of water. I also saved one pumpkin half to make pumpkin fries, but let’s not get ahead of ourselves.

At 350 degrees, the pumpkin sections backed for 45 minutes until tender. I peeled the skin off the pumpkin sections using a knife and made the puree using a blender. While the recipe calls for a food processor, a blender worked just fine. I put a few small pieces at a time into the blender and added water as needed and voilà! Fresh pumpkin puree!

Pumpkin Turkey Chili

With the pumpkin puree, I made the pumpkin turkey chili recipe from allrecipes.com, Pumpkin Turkey Chili. This recipe was easy to make and was a one pot clean up. I began by sautéing the peppers, onions, and garlic in olive oil. I added a pound of ground turkey once the vegetables were tender and cooked until browned. I drained the excess grease and stirred in the canned tomatoes, after draining and rinsing, then added the pumpkin puree, chili powder, salt, and pepper.

After simmering for 20 minutes, the chili was ready to top with a little bit of cheddar cheese and eat. The recipe called for 2 cups of pumpkin puree, but it did not have the pumpkin flavor that is expected when you think of pumpkin pie. The pumpkin gave the chili a thicker texture that made it comforting on a cold day and filling. Overall, I liked the recipe and would make it again, adding different types of vegetables and even some beans to mix things up.

Pumpkin Fries

With one of the pumpkin halves, I made pumpkin fries as a side dish. This is a great way to use pieces of carved pumpkin and make a tasty French fry substitute. I used the recipe from thethingswellmake.com, Baked Pumpkin Fries.

I started by peeling the skin off the pumpkin then sliced the pumpkin into strips as thinly as I could . I figured the thinner, the crispier. In a bowl, I tossed the pumpkin fries in olive oil, salt, and pepper until they were well coated. I place the fries on a baking sheet and set the broiler to high. I checked on the fries every 5 minutes and took them out when they started turning brown.

 

I liked this recipe a lot more than I thought I would because the fries reminded me of sweet potato fries. I would definitely make it again but broil the fries a little longer to get them crispier. To give them more flavor, I sprinkled the fries with more pepper and dipped them in ketchup because what are fries without ketchup?

Cinnamon Toasted Pumpkin Seeds

After washing the pumpkin seeds off with water, I blotted them dry with a paper towel. I used the recipe from allrecipes.com, Cinnamon Toasted Pumpkin Seeds. This recipe is the dessert of the pumpkin meal and uses the main parts that are scooped out of the pumpkin and often thrown away. As mentioned, the seeds are high in minerals, fiber, and protein, so it would be a waste to toss them. The seeds can be flavored in many different ways from sweet to savory. I chose to go the sweet route, since I have never made sweet pumpkin seeds.

This recipe was easy because it uses items one would normally have on hand and does not require a lot of attention. After drying the seeds, I put them into a bowl and tossed them with melted butter, cinnamon, and salt. I spread the seeds into a single layer on two baking sheets and baked them at 300 degrees for 40 minutes, mixing them at 20 minutes. After taking them out of the oven, I sprinkled them with sugar and stirred until the seeds were fully coated. These seeds were super tasty, especially fresh out of the oven. I might even be able to say they were better than a pumpkin spice latte, but you should try them for yourself!

Final Thoughts

This pumpkin meal was fun to make and delicious! The pumpkin puree recipe made more than needed, so I froze it for later use. I was able to use all the parts of the pumpkin except the stem, the fibers around the seeds, and the skin. There are recipes out there for pumpkin chips using the skin. For the parts I did not use, they will be used for compost. I am happy to declare that my quest to use the whole pumpkin was a success. Here’s to sustainability and dinner!