Hot & Healthy April: Chia Seed Pudding

Hot & Healthy April: Chia Seed Pudding

This month’s recipe is Chia Seed Pudding, a delicious and quick dessert that only needs a few ingredients and can be made in 5 minutes.

Have you heard of chia seeds? They are an amazing superfood that is gaining popularity at an alarming rate. They are loaded with fiber and expand in your stomach to keep you full because they absorb water, which you will see in this recipe as they expand in the fridge to make your pudding nice and thick. They also contain protein, antioxidants, and omega, which is a brain food so is perfect to load up on at this time of year by finals.

Also, studies have shown that eating chia seed slows down our bodies’ conversion of carbohydrate calories into simple sugars which can help regulate blog sugar levels which can help with sugar cravings.

If you like tapioca pudding, you will love this!

All you do is mix all the the ingredients in the bowl still really well, then pour over the chia seeds in the other bowl then mix well again and toss in the fridge and wait as long as you can (anticipation & hunger usually gets the best of me)!  The longer you leave the chia seeds stay sitting still in the bowl in the fridge the more they will grow, expand, and thicken.  Leave it in the bowl sitting still in the fridge for at least fifteen minutes, but you can leave it in there for hours and even overnight would be best to really thicken it up.

It’s a super healthy, super filling, superfood dessert!

Enjoy!

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Hot & Healthy March: Raw Vegan Chili Cheese Fries

Hot & Healthy March: Raw Vegan Chili Cheese Fries

Who doesn’t love a some good old chili cheese fries from your favorite coney island or diner? They are one of the tastiest American foods as well as one of the unhealthiest.  I’ve completely altered the typical chili cheese fries recipe to create a healthy raw vegan version.  While I’ve removed the greasy fried starchy potatoes, fattening cheese, and the meat, (so all the ingredients from the typical version) my version uses a jicama as the main ingredient. 

What the heck is a jicama? I just recently learned, and it is close to becoming my favorite vegetable (pronounced  h-k-ca-ma.) It’s a light, crisp, and slightly sweet root vegetable grown in South America and it is popular in Mexican food. The best part of this vegetable is that it is so good eaten raw and has a similar texture to me as an apple.

That’s exactly what I did in this recipe, the only preparation for the jicama is slicing it up into ‘french fry’ size strips or you could use a mandarin to finely chop them into thin chips.

While the Jicama tastes great on its own, it’s even better with a few raw healthy ingredients that give them a kick and truly make them taste like chili cheese fries.

Ingredients:

Jicama 

2 tbsp apple cider vinegar 

3 tbsp nutritional yeast 

2 tsp olive oil

3 tsp chili power

sea salt to taste  

Steps: 

Cut of the end of the Jicama then peel off the skin.

Then chop into pieces depending on how you like your fries–Either skinny matchstick fries, thicker ‘steak fries,’ or even potato chip size.

In a large bowl, add some olive oil to coat them, some apple cider vinegar. mix well and make sure they are all coated.

Add some cayane or ground chili.

Add a two tablespoons of nutritional yeast (important for cheese flavor)

Mix well and make sure all fries are coated.

Add salt to taste.

Be shocked how much they look like real french fries and enjoy!

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Hot & Healthy February — Cauliflower Mash

Hot & Healthy February — Cauliflower Mash

The holidays are over and the new year is in full swing.  Are you longing for the holiday comfort food you indulged in a month ago, like turkey, and stuffing, and mashed potatoes? Or are you trying to forget those caloric mishaps that you’re working off at the gym now?

Either way this recipe is perfect for you! It looks and tastes just like mashed potatoes, but it is made with the healthier, less starchy vegetable cauliflower. It skips all the extra fat and dairy and is completely raw and vegan, but flavor is not compromised I promise!

Ingredients:

-head of cauliflower

-1/4 pine nuts (I used half pine nuts and half hemp seeds, optional could use either or both)

-1 TBS olive oil

-1 TBS water

-3/4 TSP sea salt (or dulse flakes)

-half of a small clove of garlic (chopped)

-fresh ground black pepper, for topping

1) Chop the garlic and the cauliflower on a cutting board.

2) Add all ingredients to the food processor or blender. Blend until smooth.

3) Spoon into blow, make them look fluffy like mash potatoes to trick the people your serve. Eat cold or lightly heat on stove or in microwave just before serving. (But I swear they don’t even need to be heated, they are delicious cold)

Enjoy! They are the best recipe I have ever made I wish I was eating them right now!

I adapted the recipe from my favorite author and celebrity nutritionist  Kimberly Snyder. Here’s a link to the recipe on her blog: http://www.kimberlysnyder.net/blog/2010/02/21/raw-cauliflower-mashed-potatoes/

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Hot & Healthy: December — Tomato and Eggs Brunch Bake

Hot & Healthy: December — Tomato and Eggs Brunch Bake

Cookies, candy, cakes, and pies seem to be everywhere during the busy holiday season, so I decided to bring you a recipe that you don’t have to count as a holiday food splurge. The holidays are a time to spend with family and friends and relax before the start of a new year, but for some Americans it can be the season of gaining rather than giving. In fact, most Americans gain one to 10 pounds during the time between Thanksgiving and New Years – while this might not seem significant, it can add up.

This may seem scary, but you can still enjoy your favorite holiday treats without gaining a pound.  Here’s my holiday survival guide ultimate tip: selectively splurge.  When sweet and savory unhealthy foods are thrown at you from every direction, taking second and third helpings of them all will obviously lead to weight gain overtime; however, trying just one of everything and saving seconds and thirds for those few really tasty treats you dream about all year will leave you in the same shape you started the holidays with.

 

My recipe this month, tomato and egg brunch bake, won’t break your holiday calorie bank.  And more importantly, it is actually healthy and starting your day with a brunch like this will fill you up, give you the nutrients you need to get through the stress of the holiday season.  And even more importantly it tastes great.

This brunch dish is simple and would be a great dish to pass for family gatherings.  For me, Christmas morning breakfast is my favorite meal of the holidays.  My family gathers at my grandparents house for homemade quiche, coffee cake, and sweet rolls on Christmas morning and it has always been my favorite part of the day.  This baked egg and tomato dish would be the perfect healthy addition, and it’s even red and green.

What are you favorite holiday meals? Comment and share with TBG! Happy Holidays and good luck with finals!

-Katie

Ingredients:

4 ripe vine tomatoes

Olive Oil

4 organic eggs

parsley/basil/chives/ oregano

optional: veggies of your choice. (I added bell pepper and mushrooms)

parmesan cheese 

Steps:

1) Preheat oven to 350 degrees.

2) Chop tomatoes into wedges. Chop additional vegetable add ons and herbs.

3) Spread out vegetables in a fairly shallow oven-safe casserole dish.

4) Drizzle with olive oil and season with salt and pepper.

5) Place in oven and bake for 40 minutes.

6) Remove from oven, sprinkle herbs and once cool enough create four spaces in the vegetables to crack eggs into.

7)  Cover with tin foil and place back into oven for about 6 to 9 minutes or until eggs are cooked to your liking.

8) Remove from oven and serve on warm toast, bagels, or ciabatta bread with a green side salad.

recipe adapted from BBC Good Food

 

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Hot & Healthy: November

Hot & Healthy: November

Hot and Healthy – November from Katie Dalebout on Vimeo.

Welcome to the November Hot & Healthy! This month I wanted to use my current favorite local seasonal vegetable: the spaghetti squash. The spaghetti squash may be the most versatile vegetable at the farmer’s market right now-the possibilities for it are endless. Once halved, seeded and baked for about forty minutes, the spaghetti squash is great plain or with any seasoning from salt and pepper to sweet cinnamon-sugar.  And the seeds make a great snack for later — just rinse them, let them dry overnight and bake them for 15 minutes.

The spaghetti-like strands of the squash give it its name and make it the perfect substitution for pasta. It’s a low-carb, gluten-free and raw alternative for pasta in any dish and to me it’s just better tasting!

So when deciding what recipe I wanted to share this month, I thought why not pair my favorite versatile vegetable with my favorite versatile sauce.  Therefore, I’m sharing my favorite version of mac and cheese with spaghetti squash starring in my video as the mac and an interesting combination of savory ingredients that come together to become a vegan cheese.

While I admit this ingredient list is extensive, it’s worth it. The vegan cheese sauce is so tasty and healthy that herbivores and carnivores alike can enjoy it. The best part of the sauce is that it does not have to be purely used for this recipe.  It would work over any type of pasta noodle, as a sauce for a pizza, or as the cheese for nachos.

Everybody loves mac and cheese right? While this recipe lacks the ease Kraft provides, it makes up for it in both taste and health benefits. It’s a great recipe to make over the weekend and stick in the fridge and eat during the busy week. It also is perfect as a side dish and would accent any meal.  (I plan to bring mine as a dish to pass at my family’s Thanksgiving later this month.) Give it a try and tell me what you think! How does my version measure up to Kraft?

Equipment needed: 

blender
sauce pan
wooded spoon
cookie sheet
large bowl

Ingredients:

1 spaghetti squash 

Olive oil (to cover squash before baking)

1/2 cup cashews
1 1/2 cups water (this makes your cashew milk, could be substituted for other 1 1/2 cups of non-dairy milk)
1/3 cup nutritional yeast
1 1/2 Tbs Arrowroot starch (just for thickening any starch will do)
1/2 lemon, juiced
pinch of dry mustard (I used lots)
pinch of turmeric
1/4 tsp paprika
1 Tbs sesame seeds or tahini
1 Tbs miso paste
1 large clove of garlic (minced) 
sea salt and pepper to taste

Cayenne pepper for topping 

Add ons: I added Broccoli and mushrooms, but you could add any vegetables you like.  Or even meat. (of course that would make the recipe no longer vegan)

Follow the instructions in my video, you can do it!

recipe adapted from: http://meghantelpnerblog.com

 

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ATD Fashion Slideshow

ATD Fashion Slideshow

The college of Art and Art History held their annual apparel textile design fashion show.  The featured student designers and models fast paced music and a huge crowd of spectators.  Designers were not limited to fabric, designers used everything from Doritos bags to hard-cover book bindings to create their looks on the runway. Nearly every seat was filled as the models walked the runway at the Pasant Theater.

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Common Remedies for the Common Cold

Common Remedies for the Common Cold

It’s that time of year again. MSU students are sneezing, coughing and looking for a fast track to feeling better. Check out this video and see how MSU students tackle their toughest subject: the common cold.

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International Students Celebrate Valentine’s Day

International Students Celebrate Valentine’s Day

The International Student Association’s annual Valentine’s Day Ball was held on Saturday, February 12th at the Ballroom in the Marriott Hotel and Conference Center in East Lansing. This year’s theme was Venetian Nights: A Masquerade Ball. A lot of time and effort was put into the event by the ISA. Hear what ISA had to say about celebrating Valentine’s Day together.

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GV Buzzword

GV Buzzword

This month’s buzzword is social media. See what fellow Spartans have to say about it and how they use social media in their everyday lives!

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Cafeteria Safety

Cafeteria Safety

While MSU educates nearly 45,000 students per year, the university’s cafeterias feed approximately 150 times as many mouths.

MSU feeds approximately six million people each year, nearly 25,000 people per day, said Associate Director of Residential Dining Bruce Haskell.

A student goes through the salad bar in Yakeley's cafeteria (photo credit: Emily Lawler).

Many students first view the massive cafeterias as an endless array of options, putting the home cooked dinner table to shame. Others notice the dangers of overeating or contamination often associated with feeding such large numbers of people.

“There were more choices than I expected there would be, so it was exciting eating in the dorms at first, but getting sick my freshman year made me aware of the less appealing side to dorm food,” said biosystems engineering sophomore Matt Crowder.

Crowder was one of 29 MSU students affected by the E. Coli outbreak in East Complex in fall 2008 from a commercial lettuce contamination.

“I would not wish E. coli on my worst enemy,” he said. “It was the worst sickness I’ve ever had.”

MSU division of residential and hospitality services collaborating with the Ingham County Health Department reacted immediately to the outbreak, pulling together all infected students to work on determining the source of the contamination.

“I spent five days in the hospital, and the health department visited me there to interview me about exactly what I ate for the last week,” Crowder said.

MSU’s response to the E. coli outbreak was crucial; the university immediately informed students through e-mail and provided updates on their website.

“We took every precaution,” Haskell said. “We even pulled turkey because many of the sick students said they had eaten turkey sandwiches with lettuce. We went through a lot of testing looking for a common thread.”

The Detroit-based vendor, Aunt Mid’s Produce Company, was eventually identified as the source of the outbreak.

“I first became aware of the E. coli outbreak on Sept. 15, and we did not reintroduce lettuce from a different company until Nov. 11,” Haskell said.

Although it was the first MSU residence hall contamination in 30 years, the contamination was covered nationally in the days following the outbreak.

“We took a big hit on that even though E. coli was happening all over the country, but the whole experience taught us a lot so when the Norovirus hit in April we were prepared,” Haskell said.

Norovirus, the second outbreak of the academic year, hit Shaw Hall on Apr. 1.  Approximately 30 students were hospitalized with Norovirus symptoms.

“Norovirus wasn’t foodborne, but to be safe we switched to full service of most every item to prevent cross contamination with students in Shaw and installed hand sanitizer dispensers,” Haskell said.  “We provided sick packets to residents so they wouldn’t have to leave their rooms; we were just taking care of our residents, really just doing our jobs.”

The campus cafeteria system had two bacteria breakouts in the 2008-2009 school year (photo credit: Emily Lawler).

As an effect of the two recent dorm-related illnesses on campus, students often relate bulk foods to dangers and recalls.  According to MSU food science professor Elliot Ryser, cafeteria food served in bulk is no more likely to be contaminated than any other food source.

“When feeding a large number of people it is easier to notice contamination,” Ryser says.  “If 400 people eat potato salad in a cafeteria, you can see the outbreak, but if 400 people buy potato salad at a grocery store and scatter and serve it to people in their homes, then it’s harder to tell where the contamination came from.”

While bulk food is not more susceptible to contamination, it is easier to detect when contaminations do occur, allowing for action to control the problem.  MSU has been known to react quickly when problems do occur.

“We live in a day in age where there are occasionally recalls and we follow very strict protocols on what to do if they occur,” said Joe Petroff, MSU residential and hospitality occupational health and safety officer.

Preventing outbreaks starts with the training and enforcement of food handling procedure.

“Before the food is put out it is as safe as any other source of food; it becomes dangerous when it sits out and is handled,” Ryser said.

MSU follows the Michigan Department of Agriculture’s food codes for food storage and handling and are inspected regularly. All MSU food service employees go through an extensive training when they are hired as well as an annual recertification, said Petroff, who is responsible for training residential employees.

“All employees go through a significant training to learn how to handle food and keep things clean and safe.  The staff is well-informed not to come to work if they show any sings at all of illness and are not penalized for that,” he said.

While food contamination is a main concern of students and staff, cafeteria food safety also encompasses the sustenance of the menus and nutritional value of the food offered in the MSU cafeterias is continually developing.

“Studies that I have done have shown students eat healthier in the residence halls than when living in off campus,” said Sharon Hoerr, a food science and human nutrition professor. “It is very possible to eat very healthfully in the residence halls; people just need to make some choices.”

While the cafeterias offer healthy options, the options force students to make difficult decisions regarding maintaining a healthy diet.

“Understanding what is healthy helped me have a balanced plate while my friends had entire plates of mac and cheese with Cheetos on the side,” said Nicole Goldman, a food science senior and former president of the Food Science Club. “My plate was always balanced, and the dorms make that easy with so many choices like the large salad bars with lots of fruits and veggies.”

The 13 MSU dinning halls aim to provide healthy options as well as the typical college cafeteria staples.

“People say that want to eat healthy but burgers and pizza still rule, so healthy is a hard thing to nail down; it is always different what people consider healthy,” Haskell said. “People acquaint healthy with fresh, so we have a lot of made to order food.”

The cafeterias follow the American Cancer Society’s “The New American Plate” as a nutritional tool and aim to buy local fresh food including entirely Michigan grown apples and are working towards Michigan meat products and more fresh than frozen vegetables.

“I like that you can see people making the food, and it’s not in a back room somewhere; everyone can see it, so that makes you feel more comfortable about what you’re eating,” Crowder said.

While there are healthy options, making the nutritious choice can seem daunting.  Maintaining a healthy diet while eating in cafeterias has less to do with what you put on your plate and more with how much of it, Hoerr said.  Controlling potions can be difficult in the cafeteria setting, but portion size is crucial for a healthy lifestyle.

“Portion size and eating rate are most important; anything in access causes serious problems,” she said.  “With unlimited service there is a risk of over eating since students feel they need to eat their money’s worth.”

Whether they frequented the soft-serve ice cream or stuck to the salad bar, most students agree the convenience of prepared meals anytime of the day is missed once they shift to off campus living.

“Living off campus I definitely miss the dorm food but less for its quality and more for its convenience,” Goldman said. “I liked that there was a wide variety of foods available to me at any time in the day because sometimes I’m just too tired or busy to cook.”

Tips for Staying Hot and Healthy While Eating Dorm Food from Food Science and Human Nutrition Professor Sharron Hoerr:

1) Slow it Down and enjoy it:  “Eating slowly helps, try to take at least 20 min to finish meal,” she said.

2) Good-bye Trays: While many cafeterias are going trayless, even if yours is not choose not to use one to help control your potions.  “Going trayless helps because can only eat what you can carry.”

3) Save the best for last: “If you eat your veggies and fruit first you are less likely to overeat.”

4) Slow down with the Cheese: “I notice that cheese is something that students love to use and using it as more of a flavoring agent rather than something you’re going to fill up on would be smart since it has so many calories.”

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