1. EATING 101
RU DINING HEALTHY?
A
WEEKLY
NEWSLETTER
BROUGHT
TO
YOU
BY
THE
RU
HEALTHY
DINING
TEAM
A
Joint
Program
Between
RU
Dining
Services
and
the
Department
of
Nutritional
Sciences
I would make a chef pun, but that wouldn’t be very knife
Authored by: William Cornelius Reviewed by: Peggy Policastro, MS, RD, Department of Nutritional Sciences
References: http://food.rutgers.edu. Accessed on: February 22 2015.
Questions? Post on our Facebook (RU Healthy Dining Team), Twitter (@RUHDT), Instagram (@RU_HDT) or e-mail us at
peggyp@rci.rutgers.edu. Our mission is to educate students about nutrition and encourage them to make healthier food and lifestyle choices. For
more info, nutrient analysis and past newsletters visit our web page at http://food.rutgers.edu or visit our blog at http://ruhdt.wordpress.com
SECRET
MENU
The
RU
Healthy
Dining
Team
is
here
to
give
you
an
exclusive
peak
at
our
best-­‐kept
dining
hall
secrets.
For
a
new
dining
experience,
put
together
these
healthy
and
wholesome
dishes
that’ll
have
you
looking
like
the
next
iron
chef.
APPETIZERS
SAUTÉED
VEGETABLES
Take
a
plateful
of
your
favorite
combination
vegetables
and
ask
the
pasta
bar
chef
to
sauté
your
veggies
with
olive
oil,
garlic,
and
spices
for
a
delectable
side
dish
DIY
DEVILED
EGGS
Peel
and
halve
two
hard-­‐boiled
eggs,
remove
yolk,
place
yolk
in
a
bowl
and
mix
with
1
tablespoon
of
Greek
yogurt,
a
½
tablespoon
each
of
mayonnaise
and
Dijon
mustard,
and
add
pepper,
paprika,
and
red
pepper
flakes;
place
mixture
back
on
egg
halves
WHOLE-­‐WHEAT
HUMMUS
TOAST
Toast
a
slice
of
your
favorite
whole-­‐grain
bread
and
top
with
hummus
and
slices
of
cucumber;
sprinkle
with
black
pepper
and
add
a
few
drops
of
balsamic
vinegar
FOR
YOUR
SWEET
TOOTH
CARMELIZED
APPLE
DELIGHT
Top
apples
with
cinnamon,
granola,
and
a
sliver
of
butter
and
microwave;
top
with
whipped
cream
and
sprinkle
with
cinnamon
for
extra
style
points
IRON
WILL’S
WAFFLES
Get
creative
and
throw
a
special
ingredient
into
your
waffle
mix
and
top
with
fresh
fruit,
our
favorite
is
fruity
pebble
waffles
topped
with
strawberries
and
blueberries
PARFAITS
ARE
DELICIOUS
Grab
a
drinking
glass
and
layer
with
greek
yogurt,
chocolate
granola,
more
greek
yogurt,
and
top
with
sliced
strawberries;
take
pictures
to
show-­‐off
to
friends
DIPS
AND
DRESSINGS
THAI-­‐STYLE
DIPPING
SAUCE
Mix
two
spoonfuls
of
peanut
butter,
a
half
tablespoon
each
of
soy
sauce
and
Sriracha
for
a
seriously
satisfying
dip
that
is
great
with
grilled
proteins
such
as
chicken
or
shrimp
SWEET
GARLIC
AND
CITRUS
SALAD
DRESSING
Ask
for
a
half
spoonful
of
minced
garlic
from
the
pasta
bar
and
mix
with:
two
tablespoons
of
olive
oil,
¼
tablespoon
of
honey,
and
the
juice
from
one
lemon
wedge
SPICY
RASPBERRY
VINAIGRETTE
Mix
together
one
tablespoon
of
raspberry
vinegar
in
a
bowl
with
a
half
tablespoon
of
spicy
mustard
and
two
tablespoons
of
extra
virgin
olive
oil
ENTRÉES
HOMEADE
MEDITERRANEAN
PIZZA
Brush
a
whole-­‐wheat
pita
pocket
with
olive
oil
and
sprinkle
with
salt,
pepper,
and
garlic
powder;
next
add
two
to
three
halved
cherry
tomatoes,
five
black
olive
slices,
low-­‐fat
mozzarella
cheese
and
microwave
until
cheese
is
melted;
top
with
fresh
arugula
and
a
spritz
of
balsamic
vinegar
HAND
CRAFTED
FISH
TACOS
When
the
dining
hall
is
serving
fish
at
dinner,
halve
one
whole-­‐wheat
tortilla
and
divide
the
fish
filet
between
the
two
halves;
add
lettuce,
tomato
and
onion;
top
with
a
mixture
of
one
tablespoon
each
of
sour
cream,
greek
yogurt
and
lime
juice
and
season
with
black
pepper
and
garlic
powder