Posted April 6, 2010
The American Dietetic Association says it’s OK to go nuts. Well, within reason anyway.
With the theme “Nutrition from the Ground Up,” the organization hopes to sow the seeds of making informed food choices and developing sound eating and activity habits.
Misericordia University students were able to study up on healthy choices and sample an array of dishes and snacks on March 23. Metz & Associates Ltd., the dining and environmental-services management company that serves meals at the school, observed National Nutrition Month with a Wellness Fair and special menu items focusing on the nutritional importance of nuts and seeds.
“We hope (the students) like what we’ve prepared for them,” said Beth Gurdock of the Metz corporate marketing department. “A lot of the focus is on the nutrition component of the food but also the wellness, the healthy lifestyle.”
Nuts and seeds are good sources of protein, B-complex vitamins and vitamin E. They are high in essential minerals such as potassium, calcium, phosphorus, magnesium and copper, though they should be served in moderation due to their fat and calorie content.
Here are the menu items served last week at Misericordia University.
ORZO SALAD WITH SUNFLOWER SEEDS
1 pound orzo
1/2 cup olive oil
1/2 teaspoon garlic, minced
1/2 teaspoon crushed red pepper flakes
10 ounces fresh spinach
1/2 teaspoon fresh basil, torn
1 cup tomatoes, diced
1 cup sunflower seeds, toasted
Salt and pepper, to taste
4 ounces feta cheese, crumbled
Bring a large pot of salted water to a boil. Add pasta and cook for 8-10 minutes.
Drain pasta, cool and toss with a little vegetable oil.
In a separate pot, over medium heat, add olive oil and saute garlic.
Add red pepper flakes and spinach. Cook until spinach wilts.
Add pasta, fresh basil, tomatoes and sunflower seeds. Season to taste with salt and pepper.
Stir to thoroughly mix all ingredients.
Serve in a bowl and sprinkle on crumbled feta cheese.
ALMOND CRUSTED CHICKEN
1 cup almonds
1 cup panko bread crumbs
1 1/2 teaspoons paprika
Salt and pepper to taste
2 egg whites
6 chicken breasts
5 tablespoons vegetable oil
Preheat oven to 350 degrees.
Place almonds on sheet tray and place in oven for about 10 minutes, until fragrant.
When toasted, remove from oven and let cool at room temperature. Place in a food processor and finely chop.
In a bowl, combine almonds with panko bread crumbs, paprika, salt and pepper.
In a separate bowl, whisk together egg whites.
Trim chicken of excess fat and dip to coat well with egg whites, then place chicken into the breading mixture and coat well.
Heat a medium skillet over medium heat and add vegetable oil. When the oil is hot, add the coated chicken breasts and cook for two minutes per side.
Transfer chicken to a sheet tray and bake until chicken reaches an internal temperature of 160 degrees.
Remove from oven and let rest for five minutes before slicing.
ENERGY BARS
1/2 pound butter, salted
1 pound mini marshmallows
2 3/4 quarts granola
5 ounces dried apricots, diced
8 ounces raisins
8 ounces golden raisins
8 ounces dried cranberries
8 ounces pumpkin seeds, toasted
1 pound sunflower seeds
In a pan large enough to hold all ingredients, melt butter. Add the marshmallows and stir until melted.
Add the remaining ingredients, remove from heat and stir until completely mixed.
Mold into 3.5-ounce cakes that are a half-inch thick.
Preheat oven to 350 degrees.
Place cakes into preheated oven and bake for 3-5 minutes, until golden brown.
Remove, cool, wrap, label and date.
(Note: 13 cups equals 2.79 quarts dry measure, according to a conversion calculator.)
CHIA BERRY SMOOTHIE
2 tablespoons chia seeds
1 cup apple juice
1 pound mixed berries, frozen
Combine chia seeds and apple juice. Let soak for 30 minutes.
Combine with berries in a blender; blend for one minute.
Serve immediately.
The following snack recipe is from the American Dietetic Association’s Web site. It involves popcorn — the other whole grain.
POPCORN DELIGHT
3 cups popped fat-free unsalted popcorn
1 tablespoon sliced almonds
2 tablespoons raisins or other dried fruit, such as cranberries, apricots or dates
1/2 teaspoon ground cinnamon
1 teaspoon sugar
In a medium bowl, combine the ingredients and toss well. One serving.
NUTRITION
(One ounce 28 grams)
SUNFLOWER SEEDS
A 1-oz. serving contains 164 calories, with 14 grams of fat. Sunflower seeds are one of the best food sources of vitamin E. Sunflower oil loses no nutrients in processing.
Protein: 6 grams
Calcium: 2 percent recommended daily allowance
Vitamin C: 1 percent recommended daily allowance
Iron: 8 percent recommended daily allowance
PUMPKIN SEEDS
A 1-oz. serving contains 125 calories, with only 5 grams of fat. Pumpkin seeds are best eaten as fresh as possible.
Protein: 5 grams
Calcium: 2 percent recommended daily allowance
Iron: 5 percent recommended daily allowance
SESAME SEEDS
A 1-oz. serving contains 160 calories, with 14 grams of fat. Sesame seeds are best eaten whole, as the outer layer contains phytic acid.
Protein: 5 grams
Calcium: 27 percent recommended daily allowance
Iron: 23 percent recommended daily allowance
FLAXSEED
A 1-oz. serving contains 150 calories, with 12 grams of fat. Flaxseed is a good source of fiber, helping to lower cholesterol levels.
Protein: 5 grams
Calcium: 7 percent recommended daily allowance
Iron: 9 percent recommended daily allowance
CHIA SEEDS
A 1-oz. serving contains 137 calories, with 9 grams of fat. Chia seeds have a nutlike flavor, and may be sprinkled on cereal, yogurt or salads. When water is added it forms a gel, which slows the digestive process. They are very rich in antioxidants and omega-3 fatty acids.
Protein: 4 grams
Calcium: 18 percent recommended daily allowance
PINE NUTS
A 1-oz. serving contains 188 calories, with 19 grams of fat. The edible seeds of pine trees are soft with a sweet, buttery flavor. Toast them to add crunch. They are often used in pesto sauces and sprinkled on sweets.
Protein: 4 grams
Iron: 9 percent recommended daily allowance
WALNUTS
A 1 oz. serving contains 183 calories, with 18 grams of fat. Walnuts are an excellent source of omega-3 fatty acids and contain high levels of antioxidants. Due to their high fat content, they are highly perishable and should be stored in airtight containers.
Protein: 4 grams
Calcium: 3 percent recommended daily allowance
Vitamin C: 1 percent recommended daily allowance
Iron: 5 percent recommended daily allowance
CASHEWS
A 1-oz. serving contains 161 calories, with 13 grams of fat. Cashews have a high-energy density with high amounts of dietary fiber (1 gram per serving). Store in tightly sealed containers in the refrigerator.
Protein: 4 grams
Calcium: 1 percent recommended daily allowance
Iron: 9 percent recommended daily allowance
ALMONDS
A 1-oz. serving contains 162 calories, with 14 grams of fat. Almonds contain more calcium than other nuts so are a good source for vegetarians. This nut is a good source of vitamin E.
Protein: 6 grams
Calcium: 6 percent recommended daily allowance
Iron: 6 percent recommended daily allowance
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