#sargent choice

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sargent choice night in the dining hall

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Risotto you’ll rave about

By Bianca Tamburello, Dietetics Student, Sargent College

SC Carrot and Zucchini Risotto

The USDA recommends, “at least half of all the grains eaten should be whole grains”(1). Whole grains are packed with nutrients such as folate, B vitamins and iron that are lost in the processing of refined grains. These nutrients from whole grains are extremely important in the diet and have even been proven to “prevent high blood pressure, heart disease diabetes and even cancer” (1).

Whole grains are generally heartier and more course than refined grains, which can make it difficult to transition from refined grain to whole grains.  The key to a smooth transition and delicious substitution is preparing whole grains properly to receive all the health benefits with a desirable texture.

The Sargent Choice Nutrition Center dietitians have expertly created SC Carrot & Zucchini Farro Risotto that has the same creamy and rich texture as standard risotto without the usual added butter and refined grains.

Dry farro rice

How did we make the risotto?

First, we combined our chopped onions, carrots, zucchini, oil and salt in a saucepan and let them sweat for about 10 minutes. To add depth and bring out the natural flavors of the vegetables we added thyme and garlic. The thyme and garlic were stirred into the vegetables until the delightful scent filled the test kitchen.

Before adding the risotto, the directions on the bag indicated to rinse it with cold water.

We added the farro and cooked it until toasty.

Next, water and broth were added and we brought the mixture to a simmer.

This was my first experience making whole wheat risotto and I doubted my ability to acquire the proper texture. As I watched over the simmering saucepan, the thin layer of liquid on top of the farro rice made it appear more like soup than risotto. After a slight moment of panic, I allowed the rice time to simmer and with a blink of an eye it became creamy and thick.

Sometimes the risotto needs more than 25 minutes to simmer. Don’t be worried if it looks soup-y, just let it keep simmering.

The risotto was rich, creamy and savory with the infusion of thyme and garlic. The zucchini and carrots were slightly crisp and served as a balanced contrast for the smooth yet slightly chewy farro.

Sargent Choice Carrot & Zucchini Farro Risotto

Yield: 6 servings

Ingredients 1 small onion, minced 1 large carrot, peeled and chopped fine (about 1 cup) 1 small zucchini cut in ¼ -inch dice 1 ½ Tablespoons extra virgin olive oil Kosher salt to taste Ground black pepper to taste 3 garlic cloves, minced 1 teaspoon finely chopped fresh thyme 1 ½ cups pearled farro 2 cups all-natural vegetable broth, low sodium 1 ½ cup water 2 Tablespoons finely chopped fresh parsley 1 teaspoon fresh lemon juice

Directions

Combine the onion, carrot, zucchini, oil, and ¼ teaspoon salt in a large Dutch oven or saucepan

Cover and cook over medium heat, stirring occasionally, until the vegetables are softened, 8 to 10 minutes

Stir in the garlic and thyme and cook until fragrant, about 1 minute

Stir in the faro and cook until lightly toasted, about 2 minutes

Stir in the broth and water, raise the heat, and bring to a simmer.  Reduce the heat and continue to simmer, stirring often, until the faro softens but is still a bit chewy, about 25 minutes

Stir in the parsley and lemon juice

Season with salt and pepper to taste

Enjoy!

1 servingCalories100Fat4 gSaturated Fat0.5 gProtein2 gCarbohydrates17 gFiber3 g

Reference:

USDA’s MyPlate

http://www.choosemyplate.gov/food-groups/grains-amount.html

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Green

By Kelli Swensen, Dietetics Student, Sargent College

Eat the Rainbow: Green

Nutrients

Green fruits and vegetables are rich in vitamin A, folate, potassium, vitamin K, and calcium; they are also packed with cancer-fighting phytochemicals. Vitamin K is necessary for making proteins that cause your blood to clot when you bleed to stop the bleeding. It also plays a role in helping the body make other body proteins for your blood, bones, and kidneys. Folate’s primary role is aiding in the making of new body cells by helping produce DNA and RNA. It has also been linked to protecting against heart disease as well as helping control plasma homocystine levels, which are linked to increased cardiovascular disease risk.

Fruits

Green apples

Green grapes

Green pears

Honeydew

Kiwifruit

Limes

Vegetables

Artichokes

Arugula

Asparagus

Avocados*

Basil

Bok choy

Broccoli

Brussel sprouts

Cabbage

Celery

Chard

Cilantro

Cucumbers

Edamame

Endive

Fennel

Green beans

Green olives

Green onion

Green peppers

Jalapeno

Kale

Leafy greens

Lettuce

Okra

Parsley

Peas

Snow Peas

Spinach

Sugar snap peas

Zucchini

Assorted green herbs

Recipes

Green smoothies

Pantry pasta with black beans, kale, and spicy chicken sausage

Kale salad with walnuts and feta

15 minute creamy Avocado pasta

Vegetable and Edamame Pasta with Basil Cream Sauce

Green Fruit Salad

Golden-Crusted Brussels Sprouts

In a Hurry Green Curry

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Karen Jacobs’ Sushi Night

By Bianca Tamburello, Dietetics Student, Sargent College

This week we gathered at Karen Jacobs’ SC Test Kitchen for our biannual sushi night! SC Vegetarian Brown Rice Sushi is one of the most beloved SC recipes. It gives us the opportunity to be creative with vegetable combinations, test new ingredients and create personalized dishes.

This week we experimented with the following ingredients and received wonderful reviews.

Sweet potatoes

Tofu

Cucumbers

Celery

Carrots

Avocado

Sesame seeds

Here’s how we made our sushi rolls.

Sticky Brown Rice

Before we could begin rolling our sushi, we prepared the sticky brown rice. First, we followed the cooking directions on the bag and added rice vinegar and soy sauce to while it cooked. Later, the brown rice was transferred to a bowl and was tossed with vinegar.

The proper amount of rice vinegar is important for the rice to be sticky enough to bind and hold together a roll. Last semester, Karen advised that 2 Tablespoons of rice vinegar should be tossed with the every 2/3rds a cup of brown rice.

Rolling Away

1.                 We set the nori down with the shiny side face down.

2.                 Spread the brown rice evenly to create a 1 ¾ inch border.

3.                 Next, we chose our ingredients and neatly stacked them on top of the brown rice.

4.                 We gently, yet firmly tucked the edge of the roll in toward the bare side of the nori and continued to roll until it was tightly packaged.

5.                 We dabbed some water on the ends of the nori to help seal the roll

6.                 Finally, we cut our sushi into 6 pieces and enjoyed with soy sauce and wasabi.

Take a look at last semester’s sushi night for more inspiration for your own rolls!

Sargent Choice Vegetarian Brown Rice Sushi

Yield 2 servings, 6 rolls each

Ingredients

2/3 cup dry short-grain brown rice 1-cup water 1-teaspoon water 2 teaspoons light soy sauce 2 tablespoons seasoned rice vinegar 1-teaspoon wasabi powder 2 (8 ¼ by 7 ¼ -inch) sheets roasted nori (dried layer) ½ Kirby cucumber, peeled, seeded, and cut into 1/16-inch thick matchsticks ½ medium carrot, cut into 1/16-inch-thick matchsticks ½ small California avocado, peeled and cut into thin slices ¾ ounces radish sprouts, roots trimmed 6 ounces firm tofu, cut into several long pieces

Directions

1.         Prepare brown rice as directed with 1 teaspoon soy sauce

2.       While rice is standing, stir together vinegar and remaining teaspoon soy sauce

3.       Transfer rice to a wide, nonmetal bowl and sprinkle with vinegar mixture. Toss gently with      a large spoon to combine. Cool rice, tossing occasionally, for about 15 minutes.

4.       Stir together wasabi and teaspoon of water to form a stiff paste. Let stand for at least 15 minutes to allow flavors to develop.

5.       Arrange 1 sheet of nori shiny-side down on a sushi mat lengthwise. With damp fingers, gently press half the rice onto the nori with a 1 ¾-inch border on the farthest edge.

6.       Starting 1-inch from the side nearest you, arrange half the cucumber matchsticks, carrot    matchsticks, avocado slices, and tofu pieces in an even strip horizontally across the rice (You may need to cut pieces to fit). Repeat with half the radish sprouts, letting some sprout tops to extend beyond the edge.

7.       Roll the bottom edge of mat toward the top edge while holding the filling in place and pressing firmly to seal roll. Let stand for 5 minutes with the seam down and cut crosswise into 6 pieces with a wet knife.

8.       Repeat steps 5-7 with the second sheet of nori.

1 Serving Calories250Fat10 gSaturated Fat1.5 gProtein12 gCarbohydrates28 gFiber6 g

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Eat Bright

By Kelli Swensen, Dietetics Student, Sargent College

Picture Source

Eat the Rainbow: Orange and Yellow

Nutrients

The first nutrient that usually comes to mind with orange foods is beta carotene. More than just a pigment, beta carotene is an antioxidant that protects skin from sun damage and my have a protective effect against some cancers. Beta carotene is also the precursor for Vitamin A, commonly known as the vitamin for good night vision. Vitamin A is important not only for eye health but is essential for immune strength. Many orange fruits and vegetables are also vitamin C powerhouses. As with vitamin A, vitamin C supports a strong immune system; it also helps rebuild collagen in the skin and protects against cardiovascular disease

Fruits

Apricots

Cantaloupe

Lemon

Mangoes

Nectarines

Oranges

Papayas

Peaches

Pineapple

Tangerines

Yellow pears

Yellow watermelon

Vegetables

Butternut squash

Carrots

Pumpkin

Sweet corn

Sweet Potatoes

Yellow peppers

Yellow potatoes

Yellow summer squash

Yellow tomatoes*

Yellow winter squash

Recipes

Southwestern Corn and Black Bean Salad

Squash Mac and Cheese

Carrot Ginger Rice

Sweet Potato and Spinach Burrito

Apricot Vanilla Breakfast Porridge

Apricot Orange Smoothies

Shrimp and Mango Tacos

Apricot Crumble Pie

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“KEEN-wah”

By Bianca Tamburello, Dietetics Student, Sargent College

This week at Karen Jacob’s Sargent Choice Test Kitchen, we made SC’s Quinoa Stir-Fry with Chickpeas and Veggies. Quinoa has recently received more recognition in the past few years for its health benefits and also its obscure pronunciation. According to the Merriam-Webster dictionary, phonetically it is pronounced “keen-wah.”

Quinoa is considered a superhero of the whole grain family. As a complete protein, it contains all of the essential amino acids and has been shown to combat heart disease, diabetes and even cancer (1). The ADA explains that quinoa is also high in fiber, folate, magnesium, iron, phosphorous and many beneficial phytochemicals. Quinoa is a very diverse grain and tastes delicious served both hot and cold. With its many health benefits and a quick cooking time, it can be served as an easy side dish or as the main course.

Quinoa usually has to soak before cooking, but Karen purchased the pre-soaked quinoa to save us time. The quinoa was rinsed and then boiled with salt and water.  Once the quinoa appeared fluffy, we let it simmer for about 20 minutes.

Next, we prepared the vegetables to brighten up our quinoa! We added the olive oil, garlic and onions and let them “sweat” out their natural flavors for about 5 minutes before we added the spinach, chickpeas and tomatoes. Then we lowered the heat and combined the vegetables with the quinoa. Finally, to create a more complex flavor base and enhance the vegetable flavors, we added lime juice, cumin, salt and pepper.

The spinach, tomatoes and chickpeas were fresh and delicious against the slight nutty background flavor of the grainy quinoa. The vegetable quinoa was hearty yet light — the perfect combination for a meal or side dish.

Reference:

http://www.eatright.org/Public/content.aspx?id=6442451737&terms=quinoa

http://www.merriam-webster.com/dictionary/quinoa

Sargent Choice

Quinoa Stir-Fry with Chick Peas & Veggies

Yields 8 servings

Ingredients: 1 cup uncooked quinoa 2 teaspoons olive oil 1 medium onion, diced 2 cloves garlic, minced 2/3 cup canned chick peas, rinsed 2 medium tomatoes, chopped 4 cups baby spinach leaves 2 T freshly squeezed lime juice 2 teaspoons olive oil ¼ teaspoon ground cumin ½ teaspoon salt 1 T fresh parsley, chopped

Directions:

1. Pour the uncooked quinoa into a fine mesh strainer. Rinse with running water for two to three minutes, agitating the seeds with your hands to remove any residue.

2. Bring the quinoa, salt, and water to a full boil in a medium-sized saucepan. Reduce to medium heat, cover and simmer until the quinoa is tender, about 15-20 minutes.

3. Heat the olive oil in a saucepan over medium heat; stir in minced garlic and onion. Cook until the onion turns translucent, about 5 minute.

4. Lower the heat, add in cooked quinoa, chickpeas, tomatoes and spinach and stir for about 2 minutes. Stir in lime juice, cumin, salt, and pepper. Sprinkle chopped fresh parsley (or cilantro) to finish.

1 ServingCalories160Fat3.5 gSaturated Fat0 gProtein6 gCarbohydrates27 gFiber5 g

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged Bianca Tamburello, BU, Karen Jacobs, Sargent Choice, Sargent Choice Test Kitchen, vegetarian | Comments (0)

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Grain of the Month: Wheat Berries

By Kelli Swensen, Dietetics Student, Sargent College

The first Tuesday of every month we will be featuring a grain. The posts will include background on the grain, nutritional information, instructions on how to store and cook it, and, of course, one or two healthy recipes for using the grain. Our goal is to help you add variety to your meals in 2012!

Background Similar in shape to short-grain brown rice, wheat berries are whole wheat kernels from which whole wheat flour is made from. Both varieties, red and white, are whole grains that have only had the hull removed.

Nutritional Profile

Since only the hull has been removed, wheat berries are nutritional power-houses. A half cup of cooked wheat berries contains 3.5 g protein, 4.3 g of fiber, and only 111 calories. They are also loaded with antioxidant vitamin E and magnesium, which is important for bone and muscles.

Buying and Storing Wheat berries can be found in the natural section of most large supermarkets and in many health food stores as well. As stated above, wheat berries come in red and white varieties, with each being nutritionally equivalent. Wheat berries should be stored in a sealed container in a cool, dry place.

Preparing

While wheat berries to not need to be pre-soaked, they do need to be rinsed before cooking. Place in a colander and rinse under running water until the water runs clear then drain. For ½ cup of uncooked wheat berries, place 1.25 cups of water (or broth) to a boil. Add rinsed wheat berries to the water and bring to a boil again. Once boiling, turn down the heat to low, cover, and simmer for 45 minutes to 1 hour. A half cup uncooked wheat berries boiled in 1.25 cups of water yields about 1 1/8 cups cooked wheat berries. If you’re good at planning ahead, wheat berries can also be cooked in slow cookers overnight.

Recipes

Wheat Berry Salad

Hearty Overnight Wheat Berry Breakfast

Wheat Berry and Sweet Potato Bake

Arugula Pesto Wheat Berry Recipe

Wheat Berry Breakfast Bowl

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Adding Color to Your Diet

By Kelli Swensen, Dietetics Student, Sargent College

A friend who is interested in eating healthier once asked me if he was only going to eat two fruits and one or two vegetables, which are the healthiest. Unfortunately for him and for anyone who was hoping for a definite answer, the reality is eating a variety of fruits and vegetables is the healthiest option. Different varieties supply different nutrients, so by eating as many different kinds as you can, you will be providing your body with more types of vitamins, minerals, and phytochemicals.

This month’s theme is Eat the Rainbow. Each week a list of fruits and vegetables of a certain color will be listed along with their general nutrition highlights and some recipes. The goal is not to have a day where you eat all red fruits or all green vegetables, but to use these lists to create meals that are filled with many colors.

Eat the Rainbow: Red Fruits and Vegetables

Nutrients: The two main pigments in red fruits and vegetables are lycopene and anthocyanins. Found in tomatoes and watermelon, lycopene is an antioxidant that may help protect against several types of cancer, especially prostate cancer. Anthocyanins are found in foods such as strawberries, raspberries, and red grapes. They are also antioxidants and have protective effects on both cells and the heart.

Fruits

Apples

Blood oranges

Cherries

Cranberries

Guava

Pink grapefruit

Raspberries

Strawberries

Pomegranates

Watermelon

Vegetables

Red bell peppers

Red chili peppers

Red potatoes

Rhubarb

Tomatoes

Recipes

Salmon with Strawberry Salsa

Raspberry-Rhubarb Pie

Pork Tenderloin with Guava Sauce

Breakfast Lasagna

How to roast a pepper

Savory Red Pepper Soup