Tagged: Sabrina Katz
How to Live to Senior Year: Bell Peppers
By Sabrina Katz, Staff Writer
@sabrina_katz
What’s your favorite way to eat bell peppers?/ PHOTO BY Sabrina Katz
Unlike their picante cousin the jalapeno, bell peppers are a mild, sweet pepper that are used widely in savory dishes. These green, red, yellow and orange veggies are crunchy and delicious, making them the perfect raw snack to munch on or use as a base for another dish.
Bell peppers are packed with vitamins C, A & E, as well as nutrients called carotenoids (they give bell peppers their colors!) and flavanoids that the body uses as antioxidants.
In addition, bell peppers have sulfur-containing compounds that are linked to cancer-fighting health benefits.
Remember how I mentioned jalapenos before? Well it turns out that capsaicin, which is responsible for the spiciness, is also present in bell peppers — which is great because it has been shown to reduce bad cholesterol and ease inflammation.
One reason bell peppers are one of my favorite foods is because they are so low in calories (about 30 for a whole cup!). Plus, they’re fat free, cholesterol free and sodium free.
Raw peppers may contain all of these nutrients, but cooking them strips them of some antioxidants. Don’t let this deter you — bell peppers should be eaten in every which way, be it sautéed, grilled, caramelized, raw or stuffed!
Fortunately, the dining hall always stocks bell peppers in the salad bar and often uses them in their dishes.
If you don’t already, here are some simple tricks for fitting bell peppers into your meal plan:
- Dice up some bell peppers from the salad bar and add them to tuna or chicken salad
- Grill bell peppers at the Warren Towers Mongolian station
- Eat them raw with carrots and dip them into some creamy hummus
- Stuff them in a wrap with other raw veggies for a fresh, vegetarian sandwich
What’s your favorite way to eat bell peppers? Let me know in the comment section below!
How to Live to Senior Year: Tomatoes
By Sabrina Katz, Staff Writer
@sabrina_katz
Tomatoes are a great for nutrients./ PHOTO BY Sabrina Katz
To-ma-to, to-mah-to! This week, I’m focusing on tomatoes and showing you why they should be a part of your diet. Tomatoes are a wonderful source for nutrients and are featured in plenty of different world cuisines.
There are many different types of tomatoes: cherry, Roma, heirloom, and more! The smaller tomatoes, like cherry and grape, are a great go-to snack, while the other, larger tomatoes, like Roma and heirloom, work really well in salads and other dishes.
Why should you incorporate these lush, juicy tomatoes into your lifestyle? Tomatoes contain vitamins A, B and C, which are antioxidants that help your vision, blood and immune system. The presence of potassium and chromium also stabilize blood sugars and control cholesterol.
Lastly—and most importantly—tomatoes contain lycopene, which is another antioxidant that has been shown to reduce the risk for prostate cancer. Hear that, boys?
One thing to be careful of when eating tomatoes is eating them in the most natural form you can. That means avoiding ketchup and even some tomato sauces, both of which contain added sugars. Homemade salsa and tomato sauces are generally the healthiest because you know exactly what you put in them!
I know you’re dying to try a tomato recipe, so I’ve got one for you that incorporates some other foods I’ve blogged about before! Here’s my take on a dining hall Panzanella:
You’ll need:
- 1 whole tomato, diced
- 5-6 slices of cucumber, diced
- 1 slice of whole wheat toast
- Several slices of red onion
- Red wine vinegar
- Olive oil
- Salt & pepper
Take the slice of whole-wheat bread and toast it in the toaster. Once it’s done, take it out and drizzle some olive oil on top. Next, slice the bread into small squares and mix it with the diced tomatoes, cucumbers, and onion slices. On top, drizzle some more olive oil as well as some red wine vinegar. Finish it off with salt and pepper and you’re good to go!
How to Live to Senior Year: Apples
By Sabrina Katz, Staff Writer
@sabrina_katz
An apple a day really does keep the doctor away./ PHOTO BY Sabrina Katz
Thanks to Eve, Isaac Newton and Steve Jobs, the marvelous apple has become an icon known for its sweet taste and simplicity. That’s exactly how apples are in the minds of healthful eaters everywhere: a sweet and simple snack that’s easy to take wherever you go!
There’s a reason the saying goes, “An apple a day keeps the doctor away!”— apples are full of fiber, vitamins and healthy carbs to naturally fuel you through your day.
Compared to a 100-calorie snack pack that’ll leave you unsatisfied once you reach the bottom of the bag, an apple will fill you up with its high fiber and water contents.
The Vitamin C found in apples boosts your immune system (lowering your risk for long-term diseases) and is a great antioxidant.
Apples also pack potassium, which is necessary for cell health — watch out oranges and bananas because apples are killing it in the health department!
But one important thing to note about apples is that they’re one of the “dirty dozen” (a list of produce that almost always contains pesticides). Try to buy organic apples as often as you can to avoid ingesting any harmful traces of these pesticides.
If you’re bored of eating just a plain old apple, here’s an awesome recipe for apple crisp that you can eat for breakfast!
You’ll need:
1 small apple
A couple shakes of cinnamon
Honey (optional)
Granola
Take your small apple and dice it into small pieces. Then, add cinnamon on top and stick it in the microwave for 45 seconds. When it’s done, take it out and drizzle some honey for extra sweetness. Last, add a layer of granola to top off your deliciously crispy breakfast!
How to Live to Senior Year: Pancakes
By Sabrina Katz, Staff Writer
@sabrina_katz
Breakfast just got a bit sweeter./ PHOTO BY Sabrina Katz
No, you didn’t read that title wrong. If you’ve ever heard of an American breakfast, it usually consists of fried eggs, sausage and pancakes. Fortunately, under the right circumstances, those pancakes can actually be healthy for you!
Whole wheat pancakes that are made with fruit or nuts can give you a dose of fiber and healthy carbs to help fuel you throughout your day.
Don’t go crazy yet though — pancakes made with white flour and sugary add-ins like chocolate chips or sprinkles are not so good for you. Because of the sugar content, those puppies will give you a blood sugar spike followed by a crash soon after.
Pancakes made with whole wheat flour, however, have a different effect. First, they won’t cause your blood sugar to spike and later crash.
Second, the slow-digesting carbs mean they won’t digest at rapid fire, giving you a good level of energy to start out your day. And third, the dietary fiber in whole wheat pancakes will keep you full and help your tummy digest your food.
Whole wheat pancakes also contain B vitamins and minerals. All of these nutritional benefits work together to keep you lean and healthy.
One important thing to be wary of when eating pancakes is the syrup — the stuff is pure sugar, and adding globs of it onto your breakfast is not going to do you any favors. Next time, forgo the syrup and choose healthier toppings like peanut butter, fruit preserves and fruit!
Avoid the processed, from-the-freezer white pancakes and join the whole wheat revolution! Want to know how to do it in the dining hall? Here’s a recipe I use whenever they are serving up a batch of pancakes:
You’ll need:
1 whole wheat pancake (can be plain, blueberry or apple)
1 tablespoon of organic peanut butter
Cinnamon
Frozen blueberries
Once you’ve got the pancake, top it with a tablespoon of peanut butter (I swear, it’s actually really good!) and toss some cinnamon on top for good measure. Last, go by the waffle station and add some frozen blueberries for some extra fiber and sweetness. Bon appétit!
How to Live to Senior Year: Eggs
By Sabrina Katz, Staff Writer
@sabrina_katz
What’s your favorite way to prepare eggs?/ PHOTO BY Sabrina Katz
If you’re looking for an eggs-ellent way to stay healthy, look no further: eggs are a wonderful source of protein and healthy fats that should be incorporated into everyone’s diet! Eggs are versatile too, and can be eaten in tons of ways so that you never get bored of eating them.
So why are eggs so good for you? These babies are high in antioxidants that help prevent your eyes from degenerating. They contain choline as well, which has been linked to a reduced risk of cancer. Lastly, eggs contain amino acids, which eases the digestion of its protein.
Protein is the main reasons eggs are one of my favorite foods: one large egg contains 6 grams and a large egg white contains about 3.5 grams. The low calorie content (70 for a whole egg, 20 for just the whites) also makes it ideal.
There are tons of articles out there that state that egg yolks are too high in cholesterol and should not be eaten. However, research has shown that the form of cholesterol present in yolks is different from that found in a cheeseburger, meaning it won’t harm your health that way.
Plus, yolks have a dose of healthy fats in them, so don’t be scared. I’m not telling you to go ahead and eat a dozen egg yolks, but when eating omelets, use the 2:1 ratio, which states that for every two egg whites, add a whole egg.
Here’s a recipe I use whenever I’m craving some eggy goodness in the dining hall.
You’ll need:
4 egg whites
2 tablespoons of guacamole
Salt and pepper, to taste
2 slices of whole wheat bread
Take the egg whites and whisk them up in a bowl, then add the guac and mix together. Add some salt and pepper if you’d like. Then, toast the two slices of bread. Last, add the “egg salad” onto each slice of toast and you’ve got yourself an egg-tastic sandwich! Yum yum.
How to Live to Senior Year: Carrots
By Sabrina Katz, Staff Writer
@sabrina_katz
Carrots are an excellent source of vitamins and fiber./ PHOTO BY Sabrina Katz
Whoever said rabbit food isn’t any good needs to check again.
Carrots, whether its the shredded stuff you see in a salad or the addictive baby ones, are both delicious and nutritious. Not only do they contain beta-carotene, which is responsible for that gorgeous orange hue, they are also filled with other health benefits that help all parts of your body.
Let’s start with the beta-carotene, which is an antioxidant. When it is absorbed, it turns into Vitamin A in your body, which is great for your vision (that’s why people eat carrots for their eyes!) In addition, Vitamin A helps your immune system and works to keep your heart and lungs functioning properly.
That’s just the beginning though- carrots also contain Vitamins E and K, potassium, magnesium and fiber. These nutrients have been linked to reducing the risks of cancer and heart disease, so there’s no reason to skip them!
And if you’ve only got orange carrots on your mind, you’re about to get enlightened- carrots come in different colors, like purple and red, each containing its own benefits that give it that color. Red carrots are known for their lycopene content (red tomatoes also contain it) and purple carrots contain anthocyanin. These antioxidants work hard to keep your blood flowing and your body healthy.
Those stories about people who turn orange from eating too many carrots shouldn’t deter you (but if it does happen, please send us a photo).
I’ve got some super delicious ways to eat carrots that’ll make you start saying, “What’s up, doc?”
1. Munch on baby carrots dipped in hummus (or my personal favorite, guacamole!).
2. Add shredded carrots to the top of a slice of toast with peanut butter- the sweetness works well with the salty/nutty quality of PB!
3. Pick up some pickled carrots from the grocery store. The acidic flavor balances the sweetness and makes for an awesome snack.
How to Live to Senior Year: Spinach
By Sabrina Katz, Staff Writer
@sabrina_katz
Don’t write off spinach, it’s a powerhouse of nutrition./ PHOTO BY Sabrina Katz
Move over, Iceberg and Romaine! Spinach is the way to go when it comes to making the perfect salad bed or side dish because of its many health benefits.
An entire cup contains only 30 calories, and includes tons of other nutritional perks. And spinach contains more potassium than a banana with about 840 mg per (cooked) cup. It’s also packed with vitamin A, which is necessary for healthy bones, tissue and skin.
It doesn’t stop there though — spinach contains important minerals like iron, folate and magnesium, which are good for your blood and for cell health.
Calcium is also found in spinach, meaning those who are lactose intolerant are still able to get in their daily dose of the bone-strengthening substance.
When it comes to eating spinach, take a hint from Popeye and don’t shy away from these luscious leaves.
If you can, add it to a homemade smoothie (it doesn’t add flavor, just color and nutrients!) But if you’re stuck with dining hall food, here’s a way to keep it healthy while making it taste great:
Italian Steamed Spinach
You’ll need:
A bowl of spinach
Water
Oil
Lemon
Parmesan
Oregano
Take your spinach and add a couple tablespoons of water. Stick in the microwave for 30 seconds at a time (you’ll need to do it total for 1-2 minutes). When the spinach has all wilted, add a bit of oil and squeeze some lemon juice over it. Mix in some oregano and combine all together. Top with a sprinkle of parmesan cheese and you’re ready!
How to Live to Senior Year: Coffee
By Sabrina Katz, Staff Writer
@sabrina_katz
No need to go without caffeine, a cup of Joe can still fit into a healthy lifestyle./ PHOTO BY Sabrina Katz
If you think drinking coffee every morning to wake yourself up is a bad habit, think again! Though some believe that having coffee each day can have bad consequences, studies have shown that a cup of Joe can actually give you health benefits.
For one, drinking several cups of coffee each day has been linked to a reduced risk of Type 2 Diabetes, whether it’s caffeinated or not. And coffee contains antioxidants, which helps prevent healthy cells from damage. Caffeine is also known to speed up metabolisms.
But, if you have a choice, try not to drink more than two cups of caffeinated coffee a day as it can cause sleeplessness and anxiety (just say yes to decaf)!
Unfortunately, places like Starbucks and Dunkin’ Donuts have found a way to give coffee a bad name in the health world because of their drinks that are pre-loaded with sugar and cream. Add lots of extras to each cup of coffee you drink at home, and you’ll be sure to end up with a drink that does more harm than good.
Here is a healthy recipe that you can use when you’re craving a cool, coffee drink in the dining hall!
You’ll need:
Black coffee (regular or decaf)
Ice
Vanilla soy milk
Cinnamon
Honey (optional)
Fill your glass 2/3 with black coffee, then add in some vanilla soy milk to give it some flavor. Mix in several ice cubes to cool the drink down and add a couple shakes of cinnamon and a drizzle of honey, to taste. Stir it all together and you’ve got a yummy beverage that you don’t have to pay $4.50 for!
How to Live to Senior Year: Cucumbers
By Sabrina Katz, Staff Writer
@sabrina_katz
Cucumbers are a great option to add crunch to your salad without resorting to croutons./PHOTO BY Sabrina Katz
The idea that cucumbers are only useful to treat dark under-eye circles while your face mask does the real work is long gone.
These green veggies are wonderful to eat because of the mild flavor that lends itself to culinary dishes really well. Cucumbers also provide a crunchy texture, making it fun to eat on the go, in a salad, or just by itself with a sprinkle of salt.
Cucumbers are the watermelons of vegetables. They consist of 95 percent water, meaning this snack is as hydrating as can be! They are also better for you than watermelons, with a lower sugar content.
In addition, cucumbers are a good source of B vitamins, which help reduce stress and help your memory.
These veggies are great for your tummy as well because their fiber and water content works together to aid in digestion.
And make sure to eat your skin! The cucumber skin, that is. The peel of a cucumber contains most of its fiber, as well as vitamin K, which is good for your blood and bones. The skin is also good for your vision because it contains beta-carotene.
It’s so easy to incorporate these veggies into your life! Here’s one of my favorite tasty and nutrition-packed recipes that you can make in the dining hall.
Israeli Salad
6-7 cucumber slices
3 tomato wedges
lemon juice (from sliced lemons in the salad bar)
oregano (from the pizza station)
salt, to taste
optional: chickpeas, oil
Cut up each cucumber slice into four pieces and dice the tomato. Add a few dashes of salt on top of the veggies and mix. Then, combine it with a few shakes of oregano and lemon juice. You can add chickpeas and some canola oil to make a vegan meal out of it!
How to Live to Senior Year: Bananas
By Sabrina Katz, Staff Writer
@sabrina_katz
Bananas are a great option for a pre- or post-workout snack./PHOTO VIA Sabrina Katz
Bananas are known as a great source of potassium, which helps keep muscles from cramping and keeps your blood pressure normal. But there are so many more reasons you should eat bananas every day (no reason to be scared out of eating them due to Banana University)!
This nutrition-packed fruit is a runner’s best friend because eating a banana is great way to fuel up before or after a workout. The sugars and carbs serve as a healthy dose of energy for exercise and help to keep you focused.
If you’re not sold on bananas yet, consider this: they contain a feel-good chemical called tryptophan, which has been shown to counteract depression. They also help with digestion because of their high-fiber content. Their high levels of calcium also keep bones strong and healthy. Bananas are chock-full of vitamins B, C and E, which help maintain healthy heart and blood function.
It’s important to know what to look for when picking a banana. Ignore the fruit that has just barely ripened and instead choose one that has aged or has brown spots. The longer it sits, the more sugars it develops, meaning a sweeter banana. Be careful though- you don’t want it too overripe!
Did you know that bananas are the most widely eaten fruit in the world? Their low-cost and easy-to-peel quality makes it a great snack for any college student without a lot of time to sit down and eat. Take a banana with you from the dining hall and eat it on the way to class, after a workout or in your dorm.
Here’s an awesome recipe you can make that requires almost no effort to put together.
Banana Ice Cream
1 banana
Optional: Cinnamon, vanilla, peanut butter and chocolate chips
Take a banana and mash it up inside of a mug or container. Add your fixings in (I personally love to add peanut butter!), and combine until the consistency is smooth. Stick the container in the freezer for at least three hours to set. Then take it out and devour! Such a simple recipe but so delicious and nearly guilt-free.
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