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Nutrition Insight: A Taste of the Mediterranean

By Nicole Rohrig, RD CD

I’ll be the first to tell you that I hate the word “diet”.  It is loaded with lots of negative connotations because diets tend to focus on all of the foods you like, but are off limits. But this one is different. In fact, there is no single Mediterranean Diet and instead, can better be described as a lifestyle that focuses on healthful dietary patterns.

The Mediterranean Diet encompasses the traditional foods, cooking methods, and style of eating in the countries that surround the Mediterranean Sea. This whole foods diet is primarily plant-based with an emphasis on healthy fats and  small portions of fish and poultry. Research continues to show that this way of eating is associated with a healthier weight and can help decrease the risk of heart disease, diabetes, and dementia.

Going Mediterranean

Fruits and Vegetables Galore- Aim to eat a variety of colorful fresh fruits and vegetables at each meal.

Healthy Fats- Olive oil, olives, avocado, nuts, and seeds are used with gusto. These foods provide heart-healthy monounsaturated and polyunsaturated fats.

The Protein Flip- Include more plant-based proteins, including beans and lentils. Choose chicken or turkey and limit to 3 ounces (the size of a deck of cards) a few times per week. Select red meat no more than a few times per month.

Focus on Fish- Aim to eat sustainable fish two times per week for their Omega-3 Fatty Acids.

Hearty Whole Grains- Select whole grain foods whenever possible, including oats, brown rice, quinoa, or whole wheat breads/pasta.

Dairy in Moderation- Select milk products, such as plain yogurt and cheese in moderation.

Flavorful Additions- Herbs and spices are a great source of antioxidants and help season foods without adding a lot of salt.

Sweets for Special Occasions- Choose whole fruit or dark chocolate for a sweet treat.

Libations- Water is encouraged. Limit juices, sodas, and sweetened beverages. Red wine can be enjoyed in moderation during mealtimes.

Enjoy Foods with Friends and Family- It’s not just what you eat, but how you do it! Slow down and make memories.

A Day in the Life

Don’t overthink it. Start by making one or two small changes, once those become habit; pick another to focus on. Before you know it will just be second nature.

Breakfast: Plain Greek yogurt with fresh fruit or oatmeal, craisins, sunflower seeds, and cinnamon.

Lunch: Hummus and Vegetable sandwich on whole grain bread or wrap or a bowl of hearty bean soup with a side salad topped with seeds, olive oil, and vinegar.

Dinner: Salmon with roasted sweet potato and broccoli or quinoa with black beans and sautéed vegetables.

Snacks: Fresh fruits, hummus and carrots, handful of nuts or healthy trail mix.

Don’t forget to check out the Foods of Greece event at Redstone Unlimited on Wednesday, November 16th from 4:30-8:00pm!

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Nutrition Insights: Debunking Fact from Fiction about Tea Consumption

Tea is one of the world’s oldest and most heavily consumed beverages. From the temples of Japan to the jungles of Africa, all the way to Skyscrapers of New York City, people love tea.

 As many of us may have heard, tea is revered for more than just its flavor and aroma. Legend, belief, and sometimes science coincide to affirm the health-benefitting properties of this beverage. However, with so much conjecture on the subject, and so many unreliable sources weighing in on the matter, sometimes it’s tricky to debunk fact from fiction. So what are the scientifically affirmed health benefits of drinking tea?

 Studies have found that some teas may help reduce our risk for common diseases such as cancer, diabetes, and heart disease, while also managing to encourage weight loss, increased neurocognitive function, and alertness. While some teas exhibit antimicrobial qualities that decrease colonization of health-threatening bacteria, other teas are pro-biotic, meaning that they encourage growth of healthy bacteria in our guts!

 According to an Academy and Nutrition and Dietetics spokeswoman Katherine Tallmadge, “There doesn’t seem to be a downside to tea. I think it’s a great alternative to coffee drinking… tea has less caffeine, [and] It’s pretty well established that the compounds in tea – their flavonoids – are good for the heart and may reduce cancer [risk].”

 Black, Green, and white teas, all of which are derived from the Camellia Sinensis leaf, are proven to have antioxidizing properties. These antioxidants sequester health-degenerative compounds that make their way through our bodies. The complex chemical structures of tea antioxidants allow them to suck up the dangerous compounds floating around in our body!

 Whenever possible, try to drink teas that receive less processing than commercial teas; the production of commercial tea drinks has a negative impact on their antioxidizing activities. When it comes to tea, less processed is always better than more processed!

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More Than A French Fry: Locally Grown & Processed Potatoes at Brennan’s

We are always excited to be able to tell the story about how our local purchasing supports farms, local infrastructure, and creates new opportunity in our own kitchens.  This story has been in the works for well over a year, and we are proud to say the end result has been a consistent market for a local farm, new jobs created at a local food processor, and a quality, consistent local product for Brennan’s.  

At the end of the spring semester of 2014, Brennan’s began its second attempt at utilizing the Vermont Food Venture Center (VFVC) for potato processing. The VFVC had perfected the process of slicing and packing Vermont potatoes for use as french fries. Over the first initial weeks of our relationship Chef James Rallo worked closely with the VFVC to adjust a few minor quality issues. As we went into the summer break it was with high hopes on both sides that the relationship would be rekindled at the start of fall semester. Sure enough, 

Brennan’s opened its doors in August serving Vermont grown french fries supplied by the VFVC. The partnership has been an outstanding success. James points to the customer’s lack of comment on the fries as proof that the new source and slice of the fries have gone off without a hitch. “We didn’t want customers to notice the change because we wanted to continue to provide an excellent product”, says Rallo. Plus, the use of the VFVC fries has opened the staff's time up to new projects. For example, Brennan’s is now able to make their own house breaded (and certified humane) chicken tenders to replace the frozen processed tenders from semesters past. Rallo is looking forward to growing the mutually beneficial relationship with the Vermont Food Venture Center and saying, “in this chefs opinion it’s been a huge success".