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.