{Meatless Monday} Roasted Purple Cauliflower, Two Ways

Food and culinary experts are speculating that cauliflower is anticipated to be the new kale.

And this makes sense when you consider that both cauliflower and kale fall into the same vegetable family. They both contain unique compounds called glucosinolates which are not only responsible for giving these vegetables their pungent aroma and somewhat spicy flavor (they are also in the same family as wasabi!), they have also been associated with a lot of health benefits, too. For starters, they’ve been linked to lowering risks of lung, stomach, colorectal, breast, and prostate cancer.

I love that cauliflower is anticipated to be the next nutrition rock-star. It’s always been one of my personal favorite veggies. So when Frieda’s produce sent me this beautiful purple cauliflower last week, I was so excited to use it for a couple of my Meatless Monday dishes.

Here’s what we came up with:

Recipe #1: Roasted Purple Cauliflower and Chickpeas

Ingredients:

1 head purple cauliflower

1 15 ounce can chick peas, drained

2 tablespoon extra virgin olive oil

1 tablespoon red wine vinegar

1 tsp Dijon mustard

Salt & pepper to taste

Instructions:

1.      Preheat oven to 400 degrees.

2.      Wash and cut cauliflower into small florets. Spread cauliflower and chickpeas onto a baking sheet with 1 tablespoon olive oil.

3.      Roast in the oven for about 30-40 minutes.

4.      Stir 1 tablespoon olive oil and red wine vinegar in a bowl. Add mustard, salt, and pepper. When the vegetables are done, toss them with the dressing in a large bowl.

Recipe #2: Balsamic Roasted Cauliflower

Ingredients:

1 large cauliflower head (chopped into florets)

2 tablespoons olive oil

Sprinkle of salt & pepper

2 tablespoon balsamic vinegar

Freshly grated Parmesan cheese, to taste

Instructions:

1.      Preheat oven to 450 degrees.

2.      Wash and cut cauliflower into small florets. Combine cauliflower florets, oil, salt and pepper in a medium bowl. Mix well.

3.      Spread out on a baking sheet and drizzle with balsamic vinegar.

4.      Bake for approximately 25 minutes.

Optional: Top with Parmesan cheese the last couple minutes of baking.

Enjoy, preferable with those you love.

{Recipe ReDux} Creamy Mushroom Pasta

Disclosure: We received a gift card to offset the expense of our ingredients. By posting this recipe we are entering a recipe contest sponsored by the California Milk Advisory Board and are eligible to win prizes associated with the contest. We were not compensated for our time.

For those that may not know, I’m a graduate of Cal Poly San Luis Obispo – somewhat of a dream school for those studying in the fields of nutrition and agriculture. During my time at Cal Poly, I became friends with many of my peers who grew up on farms – including dairy farms – across California. So, when The California Milk Advisory Board, which represents more than 1500 dairy families, asked the Recipe ReDux members to “lighten up” some of their favorite recipes with California dairy, it’s immediately transported me back to those blissful days in San Luis Obispo where I first learned about the lives of dairy farmers.

And this leads me to a very delicious post featuring California dairy…

Both Lisa and I love incorporating dairy products for flavor and texture into our dishes. We’re no strangers to cheese on our pizza. We seem to have a thing for Greek yogurt. And cottage cheese definitely has its place in our fridge, too. 

In addition to calcium benefits, dairy – in any form – packs in protein which helps to ward off hunger pangs in between meals, and also helps to maintain lean body mass. That’s why we encourage our clients to have a good quality source of protein at every meal.

In addition to promoting food that is good for our bodies, we are such big advocates that food is meant to be enjoyed. All food has its place in a healthy eating pattern. It’s true! Sometimes it just takes a little bit of shifting the recipe to maximize on taste while still being good to your body.

This creamy pasta dish features whole wheat noodles, incorporates nutrient-rich green veggies, and utilizes cottage cheese and reduced-fat milk to make the creamy sauce. It’s gotten the thumbs-up from everyone I’ve served it to. It’s kind of like fettuccine alfredo’s nicer cousin.

Whole Wheat Penne with Creamy Mushroom Sauce

Ingredients:

2 cloves garlic, finely chopped

1 shallot, finely chopped

1 tablespoon olive oil

3 cups mushrooms, sliced

½ cup low-sodium chicken or vegetable stock

½ cup California milk

2 sprigs fresh dill, chopped

½ cup California cottage cheese

4 oz. whole wheat pasta

1 cup frozen peas

3 cups fresh baby spinach

Freshly grated Californian Romano cheese, to taste

Fresh parsley, for garnish

Instructions:

1.       Cook pasta according to instructions.

2.       Once pasta is cooked, add in 1cup frozen peas and 3 cups fresh spinach. Stir until spinach wilts.

3.       Meanwhile, sauté garlic and shallot in olive oil in a medium saucepan for 3-5 minutes.

4.       Add mushrooms, sauté for 3-5 minutes.

5.       Pour in stock, milk, and add dill.

6.       Let simmer on low to medium heat 10 minutes.

7.       Add cottage cheese and continue to simmer and stir until cheese is melted and sauce is smooth

8.       Add sauce to pasta and garnish with fresh parsley and grated parmesan cheese.

Makes ~4 servings

Enjoy, preferable with those you love.

  

Recipe and photos by our wonderful contributing bloggers, Amanda and Jaime!

An InLinkz Link-up

Meatless Monday in College Campuses

It was so fun to attend the annual College of the Canyons Healthy Lifestyle Fair last week where over 25 community organizations came together to promote healthy habits.

McKenzie with Sheri Barke, MPH, RD, CSSD, the on-campus registered dietitian

Our wonderful helper, Jaime!

The booth orchestrated by SNAC (the Student Nutrition & wellness Advocates at COC) specifically caught my attention for their display comparing a Meatless Monday meal to a traditional fast food option.

This is what the Meatless Monday meal looked like…

I’m sure you can picture the fast food option...

Lisa and I absolutely love Meatless Mondays. In fact, I wrote an article about the food movement in colleges across the country for Today’s Dietitian (below).

Campus Dining — More Universities Are Serving Healthier Cuisine to Students
By McKenzie Hall, RD, Today’s Dietitian, May 2013

College foodservice has stepped up its game in recent years by hiring dietitians to develop healthful eating initiatives and listening to students’ increased demands for more allergen-free foods on campus. So at many institutions, gone are the days when getting a four-year college education means students must say good-bye to high-quality, nutritious meals. Furthermore, colleges are taking the environment and social responsibility into account as part of the dining experience.

Here, Today’s Dietitian profiles some of these institutions in the United States and Canada known for their exceptional foodservice programs that are focused on providing students with healthier options.

Meat-Free Dining
Thanks to the popularity of plant-based eating, Meatless Monday, the nonprofit initiative developed in association with the Johns Hopkins Bloomberg School of Public Health, is becoming popular on college campuses.

McGill University in Montreal, Canada, began its Meatless Monday program about one year ago to meet the needs of its large vegetarian and vegan student population, and the effort has proven successful. “We have seen our tofu purchases double in the past two years,” says Amelia Brinkerhoff, student sustainability coordinator for McGill’s food and dining services. “In particular, our vegan and vegetarian students are really happy with our offerings. They often come to college fearing that their eating lifestyles will be challenged in dining hall atmospheres, but they’ve given us a lot of positive feedback regarding the variety of options available.” These options include vegetable stir-fries, pizzas, tofu and veggie brochettes on the grill, gourmet paninis, curries, Asian-inspired dishes, and vegetarian lasagnas.

Even the students who choose to eat meat enjoy the meatless offerings as a way to apply what they’re learning in the classroom. “Students are learning about the environmental impacts of meat production, so the Meatless Monday offerings are a way for them to put their knowledge into action,” Brinkerhoff explains.

McGill University educates students about why reducing meat intake can have a positive effect on their health and the environment. The university’s goal is to give students choices and show them that eating more whole plant foods doesn’t necessarily equate to a large plate of steamed broccoli for lunch. “Our chefs and kitchen staff put as much effort into the vegetarian options as they do with our traditional meal options,” Brinkerhoff says.

Similarly, Cabrini College in Radnor, Pennsylvania, has expanded its Meatless Monday program to meet the increased demand for vegetarian meals and has placed an emphasis on nutrition education. Students can view cooking demonstrations, review educational materials, and listen to speakers as part of the Healthy Monday program, a nonprofit health program started in 2005 with the goal of ending chronic preventable diseases by offering a weekly prompt to start healthful behaviors.

After five years of marketing Meatless Monday meals at various food stations throughout campus, the college decided to open a vegan and vegetarian food station in its student restaurant this past September.

You can read the full article in Today’s Dietitian here.

Interested in bringing Meatless Monday to your campus? Start a campaign now in time for next school year by contacting your campus dining service provider. Be sure to check out the Campus Meatless Monday toolkit for helpful tips and ideas!

Caramelized Bananas with Peanut Butter Yogurt Sauce

I’m a registered dietitian with a self-proclaimed sweet tooth. I love  the occasional sweet treat. 

I sometimes think people are relieved to hear this since it assures them that registered dietitians are human. Lisa and I certainly believe that eating well certainly doesn’t mean you have to chomp on steamed broccoli from dawn till dusk (not that I have anything against broccoli)…But, it’s important to remember that food is meant to be enjoyed.

We submitted this recipe below for the Southern Peanut Growers PB My Way Contest to reflect the delicious flavors and lighter dishes I often see in California. After spending the day on a sunny hike in Malibu, strolling Third Street Promenade in Santa Monica, or taking a dip in the pool, this delicious treat is the perfect way to satisfy my sweet tooth.   

Caramelized Bananas with Peanut Butter Yogurt Sauce

Ingredients:

1 large banana

¼ cup almonds

1 tablespoon extra virgin olive oil

1 tablespoon butter

For sauce:

2 tablespoon Greek yogurt

1 tablespoon unsalted peanut butter

1 teaspoon cinnamon

Directions:

1.      Melt butter and heat oil in a small skillet over medium heat.

2.      Add bananas and almonds; cook until lightly browned.

3.      While bananas are cooking, combine yogurt, peanut butter, and cinnamon in a small bowl. Mix well.

4.      Spoon caramelized bananas into a bowl. Top with the peanut butter yogurt sauce and serve!

Enjoy, preferably with those you love.

Disclaimer: We did not receive any compensation for the contest – we simply entered it for fun!

Recipe developed with our wonderful contributing blogger, Jaime Ruisi.

{Banana & Kale Smoothie}

Sometimes smoothies are just the best. They’re convenient, taste great, and they pack in some serious nutrition. Like almost all dietitians, we have a love affair with kale; and when it’s used in your morning smoothie, it’s a great way to add a serving of veggies to your day. This recipe below is a wonderfully delicious way to start your day with a super boost of nutrients! 

Banana & Kale Smoothie

Ingredients:

1 small banana
½ cup frozen kale
½ cup Greek yogurt
¼ cup skim milk
2 tablespoon unsweetened apple sauce
1 ½ tablespoons chia seeds
¼ tsp cinnamon
½ tsp vanilla extract
1 cup crushed ice

Directions:

1. Pour all ingredients in to a blender, excluding ice. Blend on high for approximately 30 seconds.

2. Add the ice and blend until smoothie thickens. Pour into a glass and serve immediately.

Makes 1 serving

Enjoy!

Recipe from our wonderful contributing blogger, Jaime Ruisi.

The Truth About Alcohol

We get these questions all the time. Is alcohol good or bad for me? Does alcohol cause me to gain weight? How much can I drink? Does it matter what kind of alcohol I drink? Here’s the truth about alcohol…

It depends. How alcohol affects you, your waistline, and your heart depends on your genetics, your eating habits, your gender, and how much and how often you drink.

 A Drink, Defined

The Dietary Guidelines for Americans define one ‘drink’ as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits, like vodka or whisky. Each serving delivers about 12 to 14 grams of alcohol.  The U.S. Department of Agriculture and the Dietary Guidelines for Americans recommend no more than one to two drinks per day for men, and no more than one drink per day for women. This is defined as ‘moderate drinking.’

Health Benefits of Alcohol

More than 100 studies show moderate drinking can reduce the risk of heart attack, stroke, vascular disease, sudden cardiac death, and death from all cardiovascular causes by 25 to 40 percent. Moderate amounts of alcohol raise levels of HDL (good) cholesterol, which helps protect against heart disease, improves insulin sensitivity, and helps prevent blood clots which can cause heart attacks and strokes. Studies also show moderate alcohol consumption can also help prevent gallstones and type 2 diabetes.

Your genes and your age impact the benefits of alcohol on your health.

The social and psychological impact of alcohol may also play a role in its health benefits. A drink before a meal can improve digestion.  A drink at the end of a busy day can be relaxing and help to relieve stress. And meeting friends for a drink helps to reinforce connection and community, which has been shown to increase longevity.

Does the Type of Alcohol Matter?

Research suggests that all types of alcohol—wine, beer or spirits—have similar health effects. Red wine may hold an additional benefit, because it contains phytochemicals that help prevent blood clots, relax blood vessel walls, and prevent plaques in arteries.

Alcohol can be Harmful

Heavy drinking (loosely defined as more than four drinks at a time) can be harmful to both your body and your life.  Heavy drinking can cause inflammation and/or scarring of the liver, increase blood pressure and damage heart muscle, and has been linked to cancer of the mouth, pharynx, larynx, esophagus, breast, and colon and rectum in men, and liver, colorectal and breast cancer in women. The risk is multiplied for drinkers who also smoke tobacco.

Women with a family history of breast cancer should consider the risks of a daily drink. Studies show that women who have two or more drinks a day are at higher risk for developing breast cancer. Adequate daily intake of folate (at least 600 micrograms a day) appears to reduce this risk.

Alcohol interacts in potentially dangerous ways with a variety of medications, including acetaminophen, antidepressants, anticonvulsants, painkillers, and sedatives. It can also disrupt sleep.  Alcohol abuse can also wreak havoc on social and family life.  It is addictive, especially for people with a family history of alcoholism.  Obviously, alcohol also clouds judgment. One in three cases of violent crime is related to alcohol and more than 16,000 people die each year in alcohol-related automobile accidents.

Alcohol and Weight

The relationship between alcohol and weight is not entirely clear.

Alcohol does contain calories. However, depending upon our habits and genetics, our bodies may handle those calories differently.  Research suggests moderate drinkers gain less weight and have a smaller waist size than non-drinkers. The Nurses' Health Study found women who drank between two and four drinks a day had a lower body mass index and seemed to eat fewer carbohydrates, particularly in the form of candy, than nondrinkers or heavy drinkers. Some studies suggest that women who drink alcohol eat fewer sweet foods, possibly because alcohol stimulates the same pleasure center in the brain as sweets. The affect doesn’t seem to be the same in men.

Researchers suspect that regular, moderate drinkers (one or two drinks per day) may adjust their metabolism to burn the extra calories from the alcohol without gaining weight. This effect is not seen in those who ‘binge drink’ once or twice a week.

However, studies also show that both men and women make unhealthier food choices when they drink, so beware of the food choices you make with your cocktail.   Also, while the calories from alcohol may or may not contribute to weight gain, the sugar in sweet alcoholic drinks—like a margarita or rum and coke—is metabolized as extra calories.

Recommendations

• There are no one-size-fits-all recommendations for alcohol consumption. Since each person is different, with different medical histories, genetics and habits, the question of whether or not to drink alcohol is individual. If you have a history of alcoholism in your family, you should carefully weigh the risks of drinking.

• If you are unable to drink moderately (one drink per day for women, two for men), the risks outweigh the benefits.

• If you are at risk of heart disease, a daily alcoholic drink could reduce the risk of developing heart disease.

• If you have low HDL (good) cholesterol that won’t increase with diet and exercise, moderate drinking might help to increase HDL cholesterol.

• Ten times more women die each year from heart disease than from breast cancer.  So, if you are at risk for heart disease, the benefits of a daily drink must be balanced against the increase in risk of breast cancer. If you already drink alcohol or plan to begin, keep it moderate—no more than one drink a day—and make sure you get at least 600 micrograms of folate a day.

• If you drink daily, both men and women should make sure they get 600 micrograms of folate per day, either through food or a supplement of folic acid.  Dietary sources of folate include dark greens (like spinach and kale), nuts, beans, peas, dairy products, poultry and meat, eggs

References

The Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/alcohol-full-story/

Journal of the American Medical Association (JAMA) Internal Medicine, Alcohol Consumption, Weight Gain, and Risk of Becoming Overweight in Middle-aged and Older Women: http://archinte.jamanetwork.com/article.aspx?articleid=415737

National Institute of Health Folate Fact Sheet:  http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/