The Dietitian's Corner is brought to you by Gina Guiducci, Brown University Dining Services dietitian. Email: gina_guiducci@brown.edu
Spice up your spring!
Recipe Highlight: Spicy Tuna Melt Baked Potato
I’m loving the incorporation of at least three food groups here (see post on Foodie Pyramid). A baked potato, with the skin of course, for added nutrients is a nutritious compliment to any meal especially when combined with a low calorie, protein option like tuna and the addition of melted cheese to hold everything together. The potato here serves as a perfect host! Loving the splash of color and nutrient rich (see post on NUT-rition) addition of broccoli here with the crushed red pepper. Spice up your spring by adding crushed red pepper, oregano, garlic powder, and other spices to your foods. Spices are a great way to add nutrients, flavor, taste, texture, and color to your food. Spices contribute phytonutrients, have antioxidative properties, and have been shown to reduce inflammation. Just ½ teaspoon of dried oregano provides the same amount of antioxidants as 3 cups fresh spinach! Remember where spices are derived from, plants. With the promotion to increase plant foods in ones diet, don’t forget you can bump up the nutritional benefits just by adding spices to any fruits and veggies. Cinnamon to peach or apple slices; oregano to an olive oil and vinegar mixture to dress your salad; ground ginger to steamed veggies – yum. Many spice options can be found at both the Sharpe Refectory and Verney-Woolley dining halls.
You might also like the spices incorporated into this recipe as well:
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NUT-rition!
Highlight: “Honey Nut Cheerios
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Correct, Dining Services does not serve or use peanuts or tree nuts in our recipes. We do however offer peanut butter. Due to the high population of students with severe allergies to peanuts and tree nuts, our policy is to maintain a nearly nut free (remember there is PB) and safe environment for these student customers in the dining halls.
This version of “honey nut cheerios” is a great alternative and a great example of how to create some of your favorite foods from all of our options. It’s a perfect combo any time of day but if this is your breakfast of choice, it certainly packs a punch and is nutrient rich (term trend). Cheerios are a source of whole grain oat and oat bran. Whole grains nutritionally provide B vitamins, minerals and fiber. The fiber in this combo is kicked up with the sunflower and pumpkin seeds, these also punch up the protein along with the drizzled organic peanut butter on top. Float this cereal in soymilk and you push the protein content even further - this is also a good alternative for anyone who is lactose intolerant, allergic to dairy, or vegan.
The nutrient rich profile of this breakfast, with perhaps a piece of fruit added, is sure to jump start your day and provide sustained energy through those early morning classes. Try also “Crunchy Chewiness on Whole Wheat” recipe for a similar nutrient profile and one which can serve as a good snack or addition to a lunch.
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Foodie Pyramid!
Highlight: Broccoli Cheese Turkey Crostini
When considering your meals and trying to get in all those recommendations of the Food Pyramid – a general guide to go by is to incorporate at least three food groups with every meal and snacks too! Chances are if you take this approach and ensure representation throughout the day, you’ll meet your needs without getting too bogged down with the details.
If you think about this guide with the crostini you’ll find the vegetable group represented with the colorful broccoli and tomato. Yes, USDA counts tomato as a vegetable! There is room for creativity here too so have some fun! The dairy group makes its appearance in the shredded cheese which has been melted to perfection. You’ll find your grains in the foundation of this concoction, the BREAD! When possible, increase your pyramid potential with whole grain options. The protein sources shine from the meat and beans group in the diced turkey and the egg.
Enjoy!
