'Recipes'

Spring Smoothies

As the weather gets warmer, you may want to replace that hot tea or hot chocolate for a more summer-inspired drink that is cool and refreshing. A chilled smoothie is a great option because they are easy and fast to make in the dorms or at your apartment, you can take them on-the-go, can be a complete meal or made with specific purposes in mind (recovery from a workout), and can be made with healthful ingredients. There are many different foods you can put into a smoothie- from carrots, to pineapple, to yogurt. Below, we’ll talk about some different smoothies and the nutritional benefits in each one.

Carrot/Fruit

Yesterday, BYL did a free smoothie tasting outside the library, where over 130 students tried our carrot/fruit smoothie. While veggies smoothie are sometimes gross-looking (that green, superfood Odwalla drink, anyone?), this one was delicious and everyone was pleased with the taste and texture. The smoothie was made following this recipe:

4 carrots, chopped
1/2 banana
1/2-3/4 orange, peeled
1 cup ice
1/2 cup water
Makes 3-4 servings.

This recipe is good for a small snack, as it does not have any fat or protein in it. The smoothie is packed with fiber,   potassium, vitamin A, vitamin C, beta-carotene, and other antioxidants.

Fruit & Yogurt

This smoothie is a great post-workout snack or a sweet snack in between meals to keep you full and satiated. It has plain yogurt, which really adds a good amount of protein and calcium to the smoothie. And, the fruit contributes lots of fiber, antioxidants, vitamin C, and potassium.

  • 1 banana
  • 2-3 cups frozen strawberries, raspberries, and/or blueberries
  • 1/2 cup plain yogurt
  • 1/2 cup ice
  • 1/2 cup orange juice or 1/2 orange

Peanut Butter (& Chocolate)

For those elite athletes out there, this may be right up your alley. Recently, research has shown that chocolate milk has a beneficial effect on restoring glycogen stores because it has about the same ratio of carbs and protein as some common carbohydrate replacement drinks (Karpet al 2006). While this smoothie isn’t just milk and chocolate, it does have these two components. But, you don’t have to add the chocolate if you’re more apt to just stick with the peanut butter and yogurt. Or, you could leave out the peanut butter if you like it more chocolate-y.

  • 1 banana
  • 1/2 cup nonfat milk
  • 1/4 cup plain yogurt
  • 1 1/2 tablespoons creamy peanut butter
  • Drizzle of chocolate syrup (optional)
  • Few cubes of ice

The peanut butter in this recipe gives you mono- and poly-unsaturated fats, which are healthful (they help you absorb fat soluble vitamins like vitamin A, D, E, and K). The yogurt and milk has vitamin D, calcium, and protein.

Lastly, don’t forget there are a MILLION different combinations out there in smoothie-land. There are lots of frozen fruits (mangos, berries, etc) you can use, you can replace nonfat milk with soy milk, and you can put flax seeds into your smoothie for added omega-3s.

Sources:

Karp, J., Johnston, J., Teckelnburg, s., Mickleborough, T., Fly, A. and Stager, J. Chocolate Milk as a Post-Workout Recovery Aid. International Journal of Sports Nutrition and Exercise Metabolism. 2006;16:78-91.

May 5th, 2011

Grilled Vegetables w/Homemade Tomato Sauce and Orzo

This past Thursday evening, at BYL’s first cooking class, undergraduate and Friedman students worked together to make a delicious, healthy meal. The class included instruction on knife skills (mincing, dicing, chopping), and  how to make a homemade tomato sauce. Attendees also socialized with friends and spoke to Friedman students about the nutrition school and their interest in nutrition and cooking.

Below is the recipe that we prepared: Grilled Veggies w/homemade tomato sauce and orzo. Parts of this meal can be prepared in your dorm or in your apartment. Steaming veggies, like broccoli and pepper, can be done in the microwave. Just add about an inch of water to chopped up veggies in a microwavable bowl; microwave on high for 1-2 minutes until tender but not mushy. For the tomato sauce, you’ll need an oven (or hotplate as we used), but you can also substitute already-prepared sauce from the store for the dish.

Be on the lookout for more FREE cooking classes from BYL in April!!

_______

Recipe: Orzo and Grilled Vegetables with homemade, spicy tomato sauce, Servings: 6

Veggies

  • 2 red bell peppers 2 eggplants
  • 3 medium zucchini
  • 1 head of broccoli
  • 4-6 tablespoons olive oil
  • salt and freshly ground pepper

For Tomato Sauce:

  • 1-2 tablespoons olive oil
  • 1 medium white onion, diced
  • 4 cloves garlic, minced
  • 2 large cans of whole plum tomatoes
  • 3 T tomato paste
  • Sprinkle of crushed red pepper
  • Pinch of salt

Orzo

  • Dry Orzo- 1 bag
  • Water

Directions:

Orzo- Bring 5 quarts of water to a boil. Add orzo and cook 8 minutes, until al dente. Strain & set aside.

Grilled and Steamed Veggies- Preheat a grill or grill pan over a medium-high heat. Cut eggplant into 1 inch rounds, peppers into 4-6 long strips, and zucchini into long strips. Arrange the vegetables in a single layer on a tray or work surface. Toss with olive oil, salt, and pepper. Grill the vegetables in batches until both sides are nicely charred and the vegetables are just tender, about 10 minutes for the pepper, about 8 minutes for the eggplant and onion, and about 6 minutes for the zucchini. Broccoli can be cut into florets and put in microwavable bowl with ½ inch water and heated for 2-3 minutes. When the vegetables are cool enough to handle, cut into 1/2-inch pieces and transfer to a large bowl/tray.

Tomato Sauce – Add olive oil to saucepan over medium heat. Dice onion and mince garlic. Add to saucepan. Cook for 5-7 minutes, until onions are soft and slightly browned. Next, pour cans of whole plum tomatoes into saucepan. Use whisk to break up tomatoes and release their juices. Add tomato paste, crushed red pepper, and salt. Simmer, uncovered, for 10 minutes.

To finish, add grilled and steamed vegetables to drained orzo. Next, pour in enough tomato sauce to lightly coat. Serve topped with freshly grated Parmesan.

March 14th, 2011

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