Dietary Guidelines You Can Digest

February 14, 2011
Sherri Meyer, MG Registered Dietitian 

“The Dietary Guidelines, does anyone care”? This was the title of a recent article referencing the 2010 Dietary Guidelines as simply a regurgitation of “the same old same old” recommendations from our government. Nonetheless, as a nutrition professional, I do care and my job is to (hopefully) get others to care too. Granted the guidelines are not exactly exciting in today’s world of social media, but with about 1/3 of our population being defined as obese & young children falling prey to “adult” diseases we need to take notice. Here's my summary of the basic recommendations:

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March Featured Recipe: Carrot & Ginger Soup

12 servings

1/2 T - olive oil or butter
1/4 cup - onion, diced to 1/2”
2 cups - carrot, evenly sliced into thin rounds
1 T - fresh ginger, minced 4 cups vegetable or chicken broth salt & pepper to taste
1/2 tsp orange zest

1. Heat oil or butter over medium heat.
2. Add onion, carrot & ginger.
3. Sauté until vegetables are soft (6-8 minutes).
4. Add remaining ingredients, except orange zest.
5. Bring to a boil; reduce heat, simmer 15 – 20 minutes until carrots are very tender. Add more broth if needed to keep carrots covered.
6. Puree soup in blender or food processor.
7. Add zest just before serving.


Super Bowl Weekend Qpons!

Get your Q Super Bowl Coupons (become a fan of Guilford Dining on facebook; click at the “Qpon1″ and Qpon2” tabs to redeem coupons)!
Coupons also can be picked up in the dining hall thru tonight (Friday night). …while supplies last!

More Tao of Cooking….

By: Craig Munhall, Executive Chef
For this cooking subject – The Tao is time.  Common question:  “how long does it take to cook?” Like you have a roast beef and you want to cook it in the oven.  The first question would be what temperature to set the oven on.  But the second question would be, how long will it take?  After you have your answer, has the item ever been over or under cooked?  You followed the directions but it didn’t come out right? Well what’s up with that? There are many different variables that go into applying heat to food.  Almost all heating sources vary to some degree.  Even elevation/altitude can have an effect on cooking times (and how far a baseball travels – but that’s another subject).  Because of these variables in a professional kitchen you will often hear things like “cook it till it’s done” , or my favorite, when someone says “How long should I cook this?” and the chef says, “till it’s ready”.   This is the Tao of cooking that every chef adheres to.  We cannot say that something will take x amount of time to cook.  What we WILL say is something like check it in 20 minutes or take the temperature in an hour.  Approximations in time are something that we learn through experience.  When we don’t take this fluid approach thinner cuts of meat get overcooked and larger ones are rare, sauces and stocks don’t have the right consistency and flavor.  Just as important as how long – is when to stop.  For things like stocks and sauces, vegetables, and baking there is a need to arrest the cooking at the correct time.  Again, the food will tell you when it’s ready (and your thermometer will confirm).  You cannot blindly go on time, you need to pay attention to the food and care of it.

February Featured Recipe: Wheatberry Salad with Dried Fruit

12 servings

1 cup - uncooked wheat berries
1/2 cup - minced shallots
1/4 cup - cranberry juice
2 T - vegetable oil
3 T - raspberry vinegar
1 T - balsamic vinegar
2 tsp - dijon mustard
1/2 tsp - ea salt & pepper
1/2 cup ea - chopped dried cranberries & cherries & currants
1/2 cup - diced Gouda cheese, (2 oz)
1/3 cup - chopped green onions
1/3 cup - slivered almonds, toasted

1. Cook wheat berries according to package instructions then drain and rinse with cold water.
2. Combine shallots and next 6 ingredients in a large bowl.
3. Toss wheat berries, dried fruit, and remaining ingredients with vinaigrette.
4. Chill at least 4 hours or overnight.

*Notes: Make this salad in advance so the flavors have time
to mellow. This salad is high in fiber, flavorful, filling and
easy to pack.

Heart Healthy Diets are not About Cereals

January 31, 2011
Sherri Meyer, MG Registered Dietitian

"Did you know that in just 6 weeks Honey Nut Cheerios can reduce bad cholesterol by an average of 4 percent?”  This is a commercial that I usually see at least once a day and each time it airs I cringe.  Really, does the average consumer believe that eating Honey Nut Cheerios will lower your cholesterol?

It’s OK to be a Little Bit Crunchy

January 28, 2011
Denise Simmons, Corporate Chef

The following is a blog post written by Eve Turow for NPR. I love her style of writing, and love the fact that she’s spreading the word…it’s OK to be a little bit crunchy! Enjoy!

By: Eve Turow
Few foods are so closely associated with their history that they become adjectives. Yet we know what it means to call something "granola." The word has come to represent the 1960s of peace, love and health foods. Even the consistency of granola — crunchy — often is used as a synonym.

January Featured Recipe: Curried Hoppin’ John Soup

Warm up to this month's featured recipe!

1 1/4 cup - dried black-eyed peas (or 6 cups canned)
5 - bacon slices or turkey bacon 1 - medium onion
2 - celery ribs
1/4 tsp - cayenne
1/2 tsp - curry powder
1/2 tsp - ground cumin
1/4 tsp - dried hot red pepper flakes
6 cups - chicken or veggie broth
3 T - chopped fresh cilantro

1. If using dried black-eyed peas, soak them in hot water for 30-40 minutes.  Drain peas well.  If using canned beans, drain and rinse them well.
2. Coarsely chop bacon; finely chop onion & celery.
3. In 5 qt. kettle, cook bacon over medium heat, about 10 minutes.
4. Add onion, celery, spices; cook & stir 5 minutes.
5. Add peas and broth; simmer, uncovered, until peas are tender, about 20 minutes for canned, closer to 45 minutes for dried peas.
6. Season soup with salt & pepper.
7. In a blender puree 2 cups soup until smooth.
8. Stir puree and cilantro into soup remaining in kettle.

Leave a comment…

Guilford Dining Services Feedback is crucial – so please keep filling out the comment cards. Some recent comments have asked  us to provide sliced deli meats and cheeses on the salad bar. Before we had the grinder station we had an elaborate deli bar there. So because of the feedback and the thought that for every comment I get there are probably more people that don’t write it out, but feel the same way – we brought it back starting today! The system works! :O)

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