Nutritional Substitutions for your Grocery List

Do you have a favorite recipe or meal that you wish was a bit healthier? Are you looking for healthier options for items frequently on your grocery list? Well good news! With a few simple changes to what you put in your cart, you can improve the nutritional content of what you put on your table.


Instead of this .....try buying this!

Bacon....turkey bacon, smoked turkey or lean prosciutto
White bread or pasta.....whole grain bread or pasta
Iceberg lettuce....arugula, spinach or watercress
Whole milk...reduced fat or fat free milk (stepping down gradually from whole to 2% to 1% to skim, can help to adjust you to the taste)
White rice....brown rice or wild rice
Couscous.....quinoa
Seasoning salts...herb only seasonings
Creamy salad dressings...flavored vinegars
Ramen noodles...brown rice or whole wheat pasta
Oil packed tuna....water packed tuna
Chips...popcorn (lightly salted and/or buttered)
Ice-cream - frozen yogurt
Ground beef...lean ground chicken or turkey
Butter...cooking spray



Instead of cooking with this...try substituting this!



Bread crumbs.....rolled oats or crushed bran cereal
Baking with butter....baking with applesauce
Baking with all purpose flour...baking with whole wheat flour for half of the called for all purpose flour
Sugar...reduce sugar by half and add vanilla, nutmeg or cinnamon
Sour cream...low fat or fat free greek  or regular yogurt
Molasses....honey
Cream cheese....fat free ricotta



To read more about these and other substitutions check out the following helpful links:

http://www.mayoclinic.com/health/healthy-recipes/NU00585
http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/tips_healthy_subs.html

Sesame Spinach

Thanks to Go for submitting this common Japanese appetizer!

Ingredients

Spinach (about a half of 11oz pack )

Sugar 2 tsp.

Soy sauce 2 tsp.

Sesame Seed 2 tbsp.

Directions 

Put the spinach on to boiling water, wait about 10 seconds, take out and put it in cool water (to cool down). Squeeze out excess moisture from spinach.

In a separate bowl, stir up the sugar, soy sauce and sesame seed.

  

Dress spinach with the sauce.

Peanut Butter Banana Shake

INGREDIENTS:
1 large banana
1-2 tablespoons reduced fat creamy peanut butter
1-2 handfuls of ice
1/2 cup skim or low fat milk

INSTRUCTIONS:
Combine all of the ingredients above into a blender. Feel free to alter the quantities of ingredients depending on your taste (e.g. if you like more of a peanut butter flavor or banana flavor; if you prefer more milk and less ice, etc.). Blend all together, pour into a glass, and enjoy!

Deciphering a Nutrition Facts Label

On your next trip to the grocery store, take a few minutes to stop and consider your options. With just about any food item, there are several varieties and brands to choose from. So what's a good way to decide which to buy? Check and compare the nutrition facts labels! Check out the image below for some helpful tips on reading a nutrition facts label. You can also play with an interactive version created by the Mayo Clinic: http://www.mayoclinic.com/health/nutrition-facts/NU00293

We also think it's important to look at the ingredients on packaged food. Try to avoid things that are over-processed and contain excessive preservatives/ flavoring. Whole foods often contain more potent nutrients and fewer harmful chemicals. A good rule of thumb: try to buy foods with 5 or less ingredients. Think you can do it?

Go Team DIET!

Students in the University of Maryland Gemstone program have developed an online diet tracking and nutritional feedback tool for students! The Team DIET (Dietary Information and Evaluation Technologies) website offers an opportunity to enter and track your meals, and provides personalized nutrition feedback on your intake of calories, fats, sugar, and sodium.

This website can help you make informed decisions, and gives you easier access to nutrition information. So, log in with your directory ID and password, and give this great new tool a try!

You can access the Diet Tracker at    http://www.diettracker.umd.edu

If you would like more information about Team Dietary Information and Evaluation Technologies (Team DIET) or about the research they've done, you can visit    http://teams.gemstone.umd.edu/classof2013/diet

You can also contact them at teamdietumd@gmail.com if you have any questions!

Healthy Menu Items Around College Park: Cornerstone Grill & Loft

Greek salad with salmon and oil and vinegar dressing.

Healthier options can be found on almost any menu. Do you have a healthy menu item you've found near campus? Snap a picture of your food and email it to terpseatwell@gmail.com along with the name of the food establishment and a brief description of the food item and we'll post your find on the blog!

A Healthy Substitute: Free Range Eggs

 Last Wednesday's Farmers' Market brought an abundance of fresh and healthy foods to campus. Twin Post Farms, from Princess Anne, MD, was there with free-range duck & chicken eggs.

We know that free-range eggs are better for animal welfare because the birds are more likely to have enough space to roam around, forage for food, and keep tensions between them down. But these eggs also carry nutrition benefits for us, which the farmers from Twin Post indicated on their sign:

"Did you know? Pasture raised eggs contain 35% less fat, 60% more Vitamin A, 200% more Omega 3's than even Omega 3 fortified eggs (per Prevention magazine). Oh... the rich colored yolks? That's beta carotene."

Now that's more of a reason to eat cage-free eggs! 

Recipe: Tofu and Vegetables in Peanut Sauce over Soba

Thanks again to Cara for this delicious recipe! 

Tofu and Vegetables in Peanut Sauce over Soba

Serves 4

Takes about 25 - 30 minutes

"This is a great, fancy weekday night dinner because it is very fast to prepare but very satisfying and beautiful.  You want to go for high heat, fast cooking of the vegetables so that they don’t lose their crispness.  Soba noodles cook in a matter of minutes so you won’t be waiting around for them.  Thai food is usually spicy but I’m not a fan of super spicy so the most I put in is a small amount of ground cayenne.  You can add hot peppers if you want more spice.  Feel free to serve over rice instead of soba noodles, if you prefer."

Ingredients:

Sauce:

1/3 cup creamy peanut butter

3 tbsp soy sauce

2/3 cup water

1 tsp curry powder

¼ tsp ground cayenne

Stir-fry:

1 ½ tbsp sesame oil

1 tbsp soy sauce

1 (16 oz) water-packed, extra-firm tofu, cubed

3 cloves garlic, minced

1 tsp fresh ginger, minced

1 onion, diced

2 carrots, peeled and diced

1 small head broccoli, cut into florets

¼ cup water

3 bundles (9 oz total) soba noodles, cooked according to the package

1/3 cup of roasted peanuts for garnish

1. In a bowl, mix together the sauce ingredients and stir well until smooth.

2. Add 1 tbsp sesame oil and the 1 tbsp of soy sauce to a wok or frying pan.  When the mixture is hot, add the tofu cubes.  Use a spatula to lightly fry each side of the tofu.  Total cooking time will probably be around 5 minutes until tofu is lightly browned.  Remove from the pan and set aside.

3. Add the other ½ tbsp of sesame oil to the pan and heat.  Add the onion and sauté for about 2 minutes.  Add the carrots, ginger, and garlic and sauté for about another 2 minutes.  Add the broccoli and water.  Allow the water to come to a boil and then cook very briefly, probably about another 2 minutes until vegetables are just cooked but still crisp.

4. Add the tofu and the sauce and stir.  Heat briefly, only a minute or to, until everything is warmed through.  Serve hot over soba noodles with peanut sprinkled on top.

Recipe: Orzo Salad

Thanks to Cara, a CONS graduate student, for submitting this recipe! Cara keeps her own food blog with lots of yummy vegan recipes. Check them out! http://seitanskitchen.blogspot.com/

Orzo Salad

Serves 4 as a side

Takes about 15 to 20 minutes to make

Super fast pasta salad.  Any pasta can be used but orzo has a nice texture.

1 lb orzo, cooked

¼ cup olive oil

¼ cup balsamic vinegar

1 ½ cup cherry tomatoes, chopped in half

1 tbsp fresh basil

1 tsp Italian season

1 tsp ground cumin

1 tsp garlic powder

½ tsp salt

1 tbsp lemon juice

1 peeled, diced cucumber (optional)

1. Mix all the ingredients together.  Serve at room temperature or chilled

Calories: It's what counts..

Counting calories is a common strategy for dieting. There is a caloric value associated with literally everything you do. But what is it exactly?  Check out this cool info graphic on calories from www.weightloss.org.

 
Via: WeightLoss.org

Farmers' Market: First Day Recap

So, it appears that The Farmers' Market at Maryland was a great success! Even before the ribbon cutting ceremony (featuring such campus celebrities as President Loh and Testudo) officially launched the weekly market, eager shoppers were already bustling, armed with reusable shopping bags donated by MOM's, and ready to shop healthy!

There were free range duck and chicken eggs, breads and baked goods, delicious cheese spreads (conveniently located next to the breads- breads n' spreads together!), an abundance of produce, honey, apple juice, lamb meat, transplantable plants for your own garden, and much more.

Because of the rush of Terps looking to buy healthy food, many of the vendors were completely sold out within the first two hours of market. While vendors say they plan to bring twice as much next week to meet the demand, we'd advise getting to the market early if you want to be guaranteed to find your favorite items.

We're so proud of our campus community's obvious support for this farmers' market. It means that Terps really do eat well, after all. Way to go, Terps!

Recipe: Roasted Pineapple with Honey and Pistachios

Thanks to Vanessa for submitting this great recipe from Epicurious! 

"What I love about it is how simple it is. It's perfect for summer barbeques."

Ingredients:

1.5 cup packed brown sugar

1.5 cup orange juice

3 tbsp honey

1 medium ripe pineapple (peeled, cored, cut lengthwise into 8 wedges)

1/4 cup yogurt

1/3 cup natural, unsalted pistachios

mint leaves to garnish

Instructions:

Preheat oven to 450°F.

Line a large rimmed baking sheet with parchment paper. 
Stir first 3 ingredients in a large bowl until sugar dissolves. Add pineapple; toss to coat. Let marinate, tossing occasionally, for 10 minutes. Place pineapple, one flat side down, on prepared sheet; reserve marinade.

Roast pineapple for 15 minutes. Turn, brush with marinade, and roast until tender and caramelized, 10-15 minutes. Drizzle remaining marinade over; let cool slightly.

Divide pineapple among plates. Spoon crème fraîche alongside. Garnish with nuts and mint.

Do you have a healthy recipe or menu item you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on
our "Share your Knowledge" page!

Poll 1 Results

We received 8 responses to our poll "What do you look for in healthy food?" The choices were

1- Organic (3 votes)
2- Low-Fat (4 votes)
3- Vitamins and Minerals (3 votes)

So, according to this poll, it looks like our Terps Eat Well community values low-fat foods as a priority in their nutritional choices.

While it's certainly important to pay attention to your fat intake, there are good fats that contribute to a healthy, balanced diet. In fact, the USDA's dietary guidelines recommend that we need at least 10% of our daily calories to be from fats.

For more information about how to balance your diet and eat healthy, check out our interview with nutritionist Jane Jakubczak on our resources page!

Stay tuned for our next poll!

Liquid Diet: Think Before you Drink

Food for Thought: When making food selections, and trying to eat healthy, people are likely to consider the nutrition facts of the food items they are selecting among. But how often do you stop and consider the nutrition facts when perusing a drink menu? Alcoholic beverages can be extremely high in calories, fats and sugars, especially when multiple drinks are consumed.

Consider a night out at Cornerstone watching the Terps basketball team kicking Duke's butt. They are having a special on Corona, $2.00 a bottle and you have 3. That comes out to 444 calories. Considering a 2000 calorie diet, that's almost a quarter of the daily recommended calories.

Consider a Thursday night happy hour at Applebees. You order 2 margaritas. At 243 calories each, that comes out to 486 calories, again almost a quarter of the daily recommended calories considering a 2000 calorie diet.

The list below provides calorie information for common beers, liquors and mix drinks. For additional information check out: http://www.livestrong.com/food-calorie-information/ (one of many great nutrition information sources on the web).

Beer (12oz bottle)

• Bud Light - 110 calories
• Blue Moon - 171 calories
• Budweiser - 145 calories
• Busch Ice - 169 calories
• Coors - 149 calories
• Coors Light - 104 calories
• Corona - 148 calories
• Corona Light - 105 calories
• Guiness - 126 calories
• Heineken - 150 calories
• Miller Lite - 96 calories
• Natural Light - 95 calories
• Natural Ice - 157 calories
• Sam Adams Boston Lager - 160 calories
• Sam Adams Boston Ale - 160 calories
• Yuengling Lager - 135 calories

Something to keep in mind, darker and/or heavier beers such as pale ales and stouts tend to have more calories.

Liquor (1.5 oz shot)

• Bacardi 151 -183 calories
• Bombay Sapphire - 114 calories
• Captain Morgan - 85 calories
• Jack Daniels - 97 calories
• Jameson - 97 calories
• Jim Beam - 97 calories
• Johnny Walker - 97 calories (Johnny Walker Green - 104 calories)
• Tanqueray - 100 calories
• Mailbu - 90 calories
• Jagermeister - 150 calories
• Bailey's Irish Creme - 86 calories
• Kahlua - 131 calories
• Patron - 104 calories
• Jose Cuervo - 69 calories

100 proof liquor (50% alcohol) contains 123 calories
90 proof liquor (45% alcohol) contains 109.5 calories
80 proof liquor (40% alcohol) contains 96 calories

Cocktails

• Vodka (1.5oz) & Cranberry (4oz): 160-170 calories
• Vodka (1oz) & Orange Juice (8oz): 174 calories
• Margarita (6.6oz): 306 calories (can vary depending on the type of margarita)
• "Perfect Margarita" at Applebees: 243 calories

Veggies: Lots of Food, not a lot of Calories

On a diet? Counting calories? Or just trying to eat healthier? Then don't forget to eat your veggies! Most people know that vegetables are nutritious and good for them, but did you know they are also a great low calorie option? Adding a portion of vegetables to any meal will not only help you reach your nutritional goals for the day but will help you stay fuller longer. Vegetables are also a great snack to help you stay full between meals. 

For example, rather than snacking on a ...

1oz (approximately 1/8 of a cup) bag of Lay's potato chips that will leave you hungry and contain:

• 150 calories
• 10 grams of fat
• 3 grams of saturated fat
• 180 mg of sodium

You could eat any of the following which will give you a larger portion and a lot more nutrients without the added calories:

• 1 cup of celery (19 calories, .2 grams of fat, .1 gram of saturated fat, 96mg of sodium)
• 1 cup of carrots (52 calories, .3 grams of fat, 0 grams of saturated fat, 88mg of sodium)
• 1 cup of sugar snap peas (41 calories, .2 grams of fat, 0 grams of saturated fat, 4mg of sodium)
• 1 cup broccoli (30 calories, .3 grams of fat, 0 grams saturated fat, 29mg of sodium)

So next time you are planning a meal - or grabbing a snack - don't forget your veggies!

Recipe: Asparagus with Tomatoes and Feta

INGREDIENTS:

1 bunch asparagus

1 tbsp olive oil

1 shallot, finely minced

2-3 medium sized tomatoes, seeded and diced

3 oz crumbled feta cheese

salt and pepper to taste

INSTRUCTIONS

In a large skillet, lay asparagus in one layer and add water so the asparagus is just covered. Heat over medium-high heat until the water boils, reduce the heat and let simmer until asparagus is tender. Drain and remove from heat. 

Meanwhile, heat the olive oil in a medium skillet over medium-high heat. Saute the shallot until tender (about 3-4 minutes). Add the diced tomatoes and cook 2-3 minutes just to warm and wilt very slightly. remove shallot and tomato mixture from the heat, stir in the feta and season with salt and pepper to taste. 

Place warm asparagus on a platter, and top with tomato-feta-shallot mixture. Serve immediately. 

Source: Annie's Eats

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on our "Share your Knowledge" page!

Curried Hummus at the Co-Op

Thanks to s5 for submitting their favorite healthy menu item in College Park! This one comes from the Maryland Food Collective. Here's what s5 had to say:

"Check out the curry hummus at the food co-op! It's got Indian spices flavoring the chickpeas and tastes great with crackers (I get a nice cracked black pepper whole wheat cracker) and carrot sticks. I've heard the other ones are really tasty as well."

Terps, stop by the Co-op, located in the basement of Stamp, to try their delicious homemade hummus and other tasty, healthy foods!

Do you have a healthy recipe or menu item you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on
our "Share your Knowledge" page!

Counting Calories? Great Tools For You

Are you trying to count your calories?  Curious about what you're really eating?  We've discovered some great tools to make it a little easier.

What's really in that snack?

One of our favorite new apps is Fooducate which allows you to scan the barcode of any food products, see what's really inside, and even choose a healthier option!

How many calories have you eaten today?

LiveStrong also has a great tool to help you set calorie goals, look up what's really in the food you're eating, and track your calories.

What Do You Think?
Have you used these?  What apps and websites are you using to eat healthier?

Farmer's Market at Maryland GRAND OPENING!

The Wellness Coalition and the Office of Sustainability are sponsoring
the first- ever weekly farmers market on Campus!

The Grand Opening will be Wednesday, May 2nd from 12-4pm
In front of Cole Field House.

This is a great opportunity to access local, healthy food:

fruits and heirloom vegetables, fresh eggs, delicious spreads, and more!

Eating well at Maryland just got more convenient

For more information, visit farmersmarket.umd.edu

Recipe: Quinoa Patties and Chard

Photo Credit: Kelly Rossiter

Ingredients:

Patties:
2 cups cooked quinoa, cooled
2 eggs
2 oz grated parmesan cheese
salt and pepper to taste


Veggies:
2-3 tbsp vegetable oil
1 tbsp olive oil
1 cup canned tomatoes, coarsely chopped, with liquid
6 giant olives, sliced
2 tbsp capers
4 cups swiss chard, coarsely chopped

Instructions:

1. In a bowl mix quinoa, egg, cheese and salt and pepper. Gently shape into four patties and let them rest on a plate. Set aside.
2. In a small skillet heat olive oil over a medium high heat. Allow the oil to get quite hot and then carefully add the tomatoes without the liquid. The oil will spit. Stir and cook for a minute, until the tomatoes and oil separate. Add the olives and capers and chard and cook until the chard has wilted. If the sauce is too dry, add a bit of the tomato liquid.
3. In a large skillet heat the vegetable oil over a medium high heat. Carefully slide the patties into the skillet. Let them cook without disturbing them, until a crust has formed on the bottom. If you try to move them too soon they will break apart and you will have a quinoa sloppy joe. Turn once, and cook until a crust has formed.
4. Spoon the sauce onto a plate and place two of the cakes on top. Serve immediately.

This recipe comes from The Learning Channel

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on our "Share your Knowledge" page!

Recipe: Fresh Vegetable of the Week -- Asparagus

Looking for an easy way to cook fresh asparagus?

Ingredients

1 -2 pounds fresh asparagus (trim off the ends)

2 teaspoons olive oil

dash of salt

dash of pepper

3 TBS Parmesan cheese

½ lemon (juiced)

3 TBS balsamic vinegar

Preheat oven to 425 degrees.  Put the asparagus in a 13 x 9 pan.  Sprinkle the asparagus with oil, salt and pepper, mix to coat the asparagus. Bake, uncovered for  10.  Remove from oven, sprinkle with parmesan cheese and drizzle with balsamic vinegar.  Broil for an additional 3 minutes.  Enjoy!

Recipe: Black Bean and Veggie Salad

2 (15 oz) cans of black beans, drained and rinsed

1 (15oz) can corn kernels
1 large red bell pepper, diced
1 medium onion, diced
1 (15oz) can hearts of palm, diced
2 large (or 3 medium) tomatoes, seeded and diced
olive oil
salt and pepper to taste

Combine and mix all diced vegetables. Dress with olive oil, salt and pepper to taste. Enjoy!

Recommendation: This makes a large batch, to have the leftovers keep longer, only dress with olive oil that which you will be eating at each sitting rather than dressing the entire batch.

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on our "Share your knowledge" page!

Recipe: Black Bean Patties with Corn Relish and Avocado Cream Sauce

For the Patties:

2 (15oz) cans black beans, drained

2 roasted red bell peppers

2 large eggs

1 tsp oregano

1 tsp cumin

1 medium onion, finely diced

1/2-2/3 cup cornmeal or panko

salt and pepper

canola or vegetable oil

For the Relish

2 tsp canola oil

2 cups corn kernals

1 clove garlic, minced

1 jalapeno pepper, seeded and minced

1 medium tomato, seeded and diced

juice of 1 lime

2 tbsp minced fresh cilantro

salt and pepper

For the Avocado Cream Sauce

1 avocado, pitted and coarsely chopped

1/2 cup greek yogurt or light sour cream

juice of 1 lime

salt and pepper 

To make the bean patties, combine half of the beans with 1 coarsely chopped bell pepper, eggs, oregano,  and cumin in a food processor. Process until smooth. In a large bowl, lightly mash the remaining beans, mix in the onion and add to the smooth processed bean mixture. 

Stir in the cornmeal or breadcrumbs, one bit at a time, mixing lightly just until the mixture firms up. Chill the mixture for 30 minutes. 

While the bean mixture is chilling, make the corn relish. Heat the canola oil in a medium skillet over medium high heat. Add the corn to the pan and saute briefly until lightly browned, 2-3 minutes. Stir in the garlic and jalapeno and cook until just fragrant, about 1 minute. Transfer the mixture to a bowl. Stir in the tomato, lime juice and cilantro. Season with salt and pepper to taste.

To make the avocado cream sauce, combine all ingredients in a food processor or blender. Process until completely smooth.

Form the bean mixture into patties approximately 3.5 inches in diameter. Heat about 2 tablespoons of anola oil in a large skillet over medium heat. Add the patties in batches cooking until lightly browned and firm, about 3-4 minutes per side. Serve the patties warm topped with the corn relish and drizzled with the avocado cream sauce.

Source: www.Annies-Eats.com

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on our "Share your Knowledge" page!

Healthy Menu Items around College Park: Franklin's Restaurant and Brewery

Asparagus, beets and cherry glen goat cheese salad with red wine vinaigrette, hard boiled egg and a nest of greens

Salmon with brussel sprouts

Coconut curried chicken with bean sprouts, roasted red pepper and basil over jasmine rice

Healthier options can be found on almost any menu. Do you have a healthy menu item you've found near campus? Snap a picture of your food and email it to terpseatwell@gmail.com along with the name of the food establishment and a brief description of the food item and we'll post your find on the blog!

Recipe: Oatmeal Pancakes

Whole-Wheat Oatmeal Pancakes with Berries

A delicious, healthier pancake recipe. Serves 2

Ingredients
3/4 cup quick-cooking oats
1/2 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon sugar
1 egg
1 cup buttermilk
3 tablespoons butter, melted
Handful of strawberries and raspberries


Instructions:


1. In a bowl, combine the oats, flour, baking soda and sugar. 
2. Combine the egg, buttermilk and butter; stir into the dry ingredients just until moistened. 
3. Pour batter by 1/3 cupfuls onto a greased hot griddle. 
4. Turn when bubbles form on top; cook until second side is golden brown.
5. Rinse berries. Cut strawberries into quarters, and serve on top of pancakes (smiley face optional!)


(This recipe was adapted from allrecipes.com)

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com, or leave it in a comment on our "Share your Knowledge" page!

Recipe: Easy Chicken Taco Salad -- In a Crockpot!

Make this recipe while you're in class and come back to a delicious and healthy dinner.

Ingredients:
2 chicken breasts
1 cup corn (fresh corn, canned, or frozen works)
1 can black beans
1 container salsa (fresh or canned works)

Combine all ingredients in the crockpot, turn on low.... and return in 6-8 hours.  Place chicken over lettuce for a delicious chicken taco salad.

Recipe: Lemon Chicken

Have an elegant dinner - perfect for a date!

Ingredients:
4 chicken breasts
1 lemon
1/4 cup margarine (melted)
1 tsp poultry seasoning
1/4 tsp salt
1/4 tsp pepper

Preheat oven to 350 degrees.  Lightly grease 9 x 9 pan.  Place chicken in pan.  Combine remaining ingredients and pour over chicken.  Bake uncovered for 1 hour.

Recipe: Couscous & Avocado Salad

Ingredients:

2 cups couscous, cooked
6 radishes, thinly sliced
4 cherry tomatoes, sliced
2 tbsp capers
6 olives, sliced
1/4 cup parsley, chopped
1 avocado, cut into cubes
2 tbsp fresh dill, chopped finely
1/3 cup olive oil
2 tbsp red wine vinegar
2 tbsp dijon mustard

Instructions:

1. Combine the couscous and vegetables in a bowl, mix.

2. Combine the vinegar and mustard, wisk until mustard is dissolved. Stir in olive oil. Add salt and pepper to taste.

3. Pour vinegar and oil over couscous and vegetables and mix.

Recipe #1: Salade Nicoise

Salad Nicoise

A simple yet hearty meal. Serves 2.

Ingredients:

2 hard boiled eggs

1 can white tuna

1 cup haricots verts

1/2 cut potato (cut into 1/2-inch cubes, boiled)

1/4 cup kalmata olives

4 cups red leaf lettuce, corsely chopped

Low-fat vinaigrette dressing

Combine tuna fish, haricots verts, olives, and lettuce. Toss with vinaigrette. Add olives, eggs, and potatoes. Add a dash more vinaigrette on top. Enjoy!

(If you're on campus and can't prepare these ingredients yourself, SaladWorks!(r) in the cafeteria has a great alternative: their Nouveau Nicoise salad).

Do you have a healthy recipe you would like to share on this blog? Please email it to terpseatwell@gmail.com or leave it in the comments section of our "Share your Knowledge" page!