Here's the Dish

healthy ANDI licious

Lunch in Dewick September 30, 2010

Lunch in Dewick

Skim milk, fresh mixed greens with cooked artichokes, cooked peas, cauliflower mixed with curried chick peas, and grilled chicken breast. Bosc pear for something sweet. I did also grab a chocolate chip cookie on my way out.


“Excellent Source” vs. “Good Source”

Your new favorite cereal tells you it’s a “good source of fiber.” Your orange juice is an “excellent” source of calcium. The butternut squash discussed in the post below is an “excellent” source of potassium, vitamin A, and vitamin C.

What do these labeling terms really mean?

A food can claim that it is an “excellent” source of a nutrient (usually vitamins or minerals but sometimes other things we need in our diet such as fiber) if it contains 20% or more of your Daily Value (DV). A food can be labeled as a “good” source if it contains 10-19% of your DV.

These estimates are based on an average 2,ooo calorie diet. Individual diets will vary so the exact numbers of each nutrient you need changes based on your age, gender, weight, and physical activity level. Still, the %DVs can help you get a good reference point on how much of a nutrient a food contains compared to others.

Side note: There are some exceptions to this rule. If the food contains too much fat, sodium, or cholesterol per serving for example to be considered a healthy part of your diet by the U.S. Dietary Guidelines, then the packaging can’t make these health claims, even if they do contain a lot of the nutrient. Whole milk, for example is also an excellent source of calcium but contains too much fat per serving to be allowed to list this fact on the food label.


Butternut Squash Sampling at Tufts Farmer’s Market September 29, 2010

The morning light shines over the fresh sage and ground black pepper as we set up for the squash tasting to begin.

Today was a delicious day on the lower patio of the Campus Center. Tufts Dining, Tuft’s Farmer’s Market and The Danish Pastry House joined forces to offer up some mouth-watering fare. Of course it didn’t hurt that it was about 70 degrees F and the sun was shining welcomingly.

Today Tufts Dining did its first of several free healthy food samplings to support the market: Sauteed Butternut Squash with fresh Sage. The response was incredible. I could barely hold on to a tray of samples for more than a few seconds as students rushed in for a taste.

Butternut Squash is rich in potassium, vitamin A & vitamin C. Also a good source of fiber, folate and calcium.

Ken cooked both a sweet and a savory version of the sauteed squash. The sweet was accented with cinnamon and the savory with fresh sage.

Try it tonight:

Sauteed Butternut Squash with Fresh Sage

– Butternut squash, peeled, halved lengthwise, seeded, and cut into 1/2-inch cubes
-Fresh sage
– 1/2 tsp Salt
-Pepper to taste
-2 tbsp Olive Oil
-2 tbsp Butter

Prepare: Wash and cut the butternut squash into small squares.  Heat a small amount of butter and olive oil (no more than 1 tbsp butter) to medium heat. Add butternut squash a few leaves of fresh sage (cut into small pieces) and saute for 10-15 minutes stirring frequently until tender and very slightly browned. Add salt and pepper to taste. Repeat with second batch if you are cooking several servings.

My suitemates Andrea and Erin stopped by for some tasty squash!

Sweet Alternative:

The savory version of the recipe above was my personal favorite but Ken also made a delicious sweet version of the recipe. To make this version, follow the same recipe with these easy changes:

1) Just stick with olive oil- no butter needed

2) Add in fresh cinnamon sticks while sauteing instead of the sage (or powdered cinnamon if you don’t have sticks)

2) Sprinkle a dash or raw sugar instead of the salt and pepper.

Be sure to check out next week’s food sampling at the Farmer’s Market and enjoy listening to our live student bands and soloists coming to play!


Apple Picking September 27, 2010

Filed under: Uncategorized — thegreatplate @ 9:12 pm

As apple orchards are not easy to find in my home state of Texas, I was happy to have the chance to get the experience of picking apples from the trees of this New England apple orchard. There is something incredibly satisfying about being able to eat the fruit that you picked right off of a tree.


Corn Shucking for a Cause September 22, 2010

Filed under: Tufts Culinary Society,Tufts Dining — thegreatplate @ 2:38 pm

Tufts Dining, Tufts Culinary Society (TCS), and Tufts Student Gardeners joined forces today to put on a grand corn shucking event at lunch. 800 ears of corn were shucked by students as they passed through on their way to lunch in Carmichael and Dewick Dining Halls. For each ear of corn shucked, Tufts Dining is donating $.25 to Tufts Student Garden.  TCS co-presidents Carla Roberts and Brent Abel were helping out on the scene (Brent sporting some nifty overalls to get into the day’s theme) as well as several other TCS and Tufts Student Gardener Club members.

With more students' help, the shucking continues

All of the corn came locally from Deerfield, MA

Some students were timid to shuck their first ear but others dove right in. I found that we have some experienced shuckers on campus.

Students Shucking Corn at Today's Event

Brent with his Farmer's Overalls

Maggie and Carla Keep the Action Going

The corn will be cooked and served tonight for dinner with a tasty chipotle butter.


Local Apple Sampling September 21, 2010

Tufts Culinary Society Co-President Carla Roberts and TCS Board Members Yuri Chang and Alice Pang volunteer at Local Apple and Honey Tasting event in Dewick as part of Tufts Dining Harvest Food Festival Week.


Breakfast September 20, 2010

Smoothie: banana, cactus fruit, almond milk, organic non-fat plain yogurt, strawberries and avocado. Plate: toasted whole-wheat English muffin with a light layer of herb goat cheese, topped with mixed greens and smoked salmon.

Erin and I went for a short jog this morning. When we got back I needed to make something for breakfast to tide me over for the rest of the morning and to be able to concentrate through my 1 hour and 45 minute nutrition class downtown. This mix of carbohydrates (from bread and fruit), protein (from yogurt, cheese, and salmon), and fat (from avocado, cheese and salmon) kept me full and alert until lunch! Plus the calcium-fortified almond milk (along with the dairy) and the colorful fruits and veggies are packed with wonderful vitamins and minerals.