TIGER FOOD

www.lsudining.com “LIKE” LSU Dining

FROM OUR KITCHENTO YOURS!

A monthly publication of LSU Dining - We feed Tigers!

February’s Superfood

ISSUE #10- Spring 2014

Briggitte Mosley FMP, MPA, RD / LDN

Citrus fruits were one of the first foods to show the connection between diet and disease prevention. These ready-to-eat, winter fruits are packed with antioxidants and are perfect for snacking throughout the day!

Totally Appeeling Hey, you! Yes, you! Now that I’ve got your attention,

I’d like to speak to you for a second. No, don’t worry, you’re

not in trouble, but I would like to tell you a few facts about

February’s Superfood... Citrus! Did you know that all citrus

fruit is acidic?! That’s right, the citric acid in these fruits

gives the fruit the known “sour” taste! Tell that to your

friends and impress them with your SUPERFOOD knowledge!

Sure, that delicious double-serving apple crunch pie

you just ate may be good for your soul, but citrus is actually

the most detoxifying fruit and an excellent food! There is

more fiber in an orange than in most other fruits and

vegetables! Next time, when your ice cream withdrawals

kick in, just walk past the ice cream and get yourself an

orange or tangerine to go!

Lastly, and maybe most importantly, fruit has a very

positive effect on the brain’s memory and will improve your

exam results. Don’t believe it? Believe it now! We do not

suggest that your new study preparation involves purely

eating citrus fruits and not study, although these fruits

protect neurons and enhance the function of neurons!

Sweet Potato Oranges Oranges are hollowed out and �lled with mashed sweet potatoes, orange juice, eggs, vanilla extract and butter. A sweet, buttery pecan topping is spooned on top, and the oranges are baked. This is a sweet treat that's impressive and tasty."

6 oranges3 cups cooked, mashed sweet potatoes1 cup white sugar1/4 cup orange juice2 eggs, lightly beaten1 teaspoon vanilla extract1 cup butter, softened, divided1 tablespoon grated orange peel1 cup brown sugar1/2 teaspoon all-purpose �our1 cup chopped pecans

1. Preheat oven to 350 degrees F (175 degrees C).2. Prepare oranges by cutting tops o�, 1/4 to 1/2 inch down. Spoon out the �esh, leaving a shell.3. In a large bowl combine sweet potatoes, sugar, orange juice, eggs, vanilla extract, 1/2 cup butter and grated orange peel. Spoon mixture into orange shells. Place in a deep casserole dish.4. In a small saucepan over medium heat, combine remaining 1/2 cup butter, brown sugar, �our and pecans. Cook until sugar dissolves in melted butter. Spoon over oranges. Fill casserole dish with water to reach 1/2 inch in depth.5. Bake in preheated oven for 30 minutes.

INGREDIENTS

Directions

1

eating right can help you look your bestfoods help smiles, skin, hair & nails look greatBy Laura Conway, MS, RD

Ever heard the saying “you are what you eat”? It’s really true, on the inside and on the outside.

If you consistently eat junky food, you are going to look and feel terrible. The right foods, full of vitamins, minerals and good fats help keep your skin glowing, your hair shiny and make your nails grow long and strong. If everything is healthy on the inside, it shines through on the outside. If you still think eating for beauty is vain, consider this. At worst, eating this way will help control your weight but at best it can have many positive impacts on your life.

Foods you should eat more of:

healthy fats: found in olive oil, nuts, seeds and fatty fish. The fatty acids nourish your skin and give it a radiant beautiful glow. Most of these foods also contain Vitamin E which is an antioxidant that helps maintain skin integrity.

lean beef: eating beef less often is best for your heart, but be sure to include it once or twice a week for a healthy dose of iron. Iron helps oxygen get to all our organs and skin cells which helps your skin glow.

water: drink plenty of it daily to stay hydrated. Water flushes out toxins that can build up in fatty tissues and keeps our cells plump, kind of like lettuce leaves. Water also helps reduce dark circles under the eyes and helps reduce the development of wrinkles.

citrus fruits: loaded with Vitamin C, citrus fruits pack a hefty dose of antioxidants. Vitamin C in particular plays a role in the prevention of skin damage and helps maintain elasticity of the skin (i.e. prevents wrinkles).

yogurt: plain yogurt is loaded with calcium that helps keep bones strong. It also helps fight cavities and keeps your teeth white.

dark leafy greens: spinach, kale, collards, arugula, and other leafy greens help fight UV damage caused by the sun which means fewer wrinkles.

BALA

NC

ED U

Proud to Look Good Foods

Fruits: blueberries, strawberries, cranberries, bananas, kiwi, lemon, all other bright or dark colored fruits including black grapes, purple grapes, blackberries, mangoes and tomatoes

Vegetables: spinach, beet greens, collard greens, carrots, squash, pumpkin, bell peppers, red onion and all other darkly or brightly colored vegetables

Proteins: lean beef, dark meat poultry, seafood-especially oysters-salmon, mackerel, tuna, anchovy, chickpeas, lentils and low fat milk

Other: water, green tea, flax, walnuts, almonds, olive oil

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eating right can help you look your bestfoods help smiles, skin, hair & nails look greatBy Laura Conway, MS, RD

Ever heard the saying “you are what you eat”? It’s really true, on the inside and on the outside.

If you consistently eat junky food, you are going to look and feel terrible. The right foods, full of vitamins, minerals and good fats help keep your skin glowing, your hair shiny and make your nails grow long and strong. If everything is healthy on the inside, it shines through on the outside. If you still think eating for beauty is vain, consider this. At worst, eating this way will help control your weight but at best it can have many positive impacts on your life.

Foods you should eat more of:

healthy fats: found in olive oil, nuts, seeds and fatty fish. The fatty acids nourish your skin and give it a radiant beautiful glow. Most of these foods also contain Vitamin E which is an antioxidant that helps maintain skin integrity.

lean beef: eating beef less often is best for your heart, but be sure to include it once or twice a week for a healthy dose of iron. Iron helps oxygen get to all our organs and skin cells which helps your skin glow.

water: drink plenty of it daily to stay hydrated. Water flushes out toxins that can build up in fatty tissues and keeps our cells plump, kind of like lettuce leaves. Water also helps reduce dark circles under the eyes and helps reduce the development of wrinkles.

citrus fruits: loaded with Vitamin C, citrus fruits pack a hefty dose of antioxidants. Vitamin C in particular plays a role in the prevention of skin damage and helps maintain elasticity of the skin (i.e. prevents wrinkles).

yogurt: plain yogurt is loaded with calcium that helps keep bones strong. It also helps fight cavities and keeps your teeth white.

dark leafy greens: spinach, kale, collards, arugula, and other leafy greens help fight UV damage caused by the sun which means fewer wrinkles.

BALA

NC

ED U

Proud to Look Good Foods

Fruits: blueberries, strawberries, cranberries, bananas, kiwi, lemon, all other bright or dark colored fruits including black grapes, purple grapes, blackberries, mangoes and tomatoes

Vegetables: spinach, beet greens, collard greens, carrots, squash, pumpkin, bell peppers, red onion and all other darkly or brightly colored vegetables

Proteins: lean beef, dark meat poultry, seafood-especially oysters-salmon, mackerel, tuna, anchovy, chickpeas, lentils and low fat milk

Other: water, green tea, flax, walnuts, almonds, olive oil

!"#"$%&'

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2021

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Your R

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1

eating right can help you look your bestfoods help smiles, skin, hair & nails look greatBy Laura Conway, MS, RD

Ever heard the saying “you are what you eat”? It’s really true, on the inside and on the outside.

If you consistently eat junky food, you are going to look and feel terrible. The right foods, full of vitamins, minerals and good fats help keep your skin glowing, your hair shiny and make your nails grow long and strong. If everything is healthy on the inside, it shines through on the outside. If you still think eating for beauty is vain, consider this. At worst, eating this way will help control your weight but at best it can have many positive impacts on your life.

Foods you should eat more of:

healthy fats: found in olive oil, nuts, seeds and fatty fish. The fatty acids nourish your skin and give it a radiant beautiful glow. Most of these foods also contain Vitamin E which is an antioxidant that helps maintain skin integrity.

lean beef: eating beef less often is best for your heart, but be sure to include it once or twice a week for a healthy dose of iron. Iron helps oxygen get to all our organs and skin cells which helps your skin glow.

water: drink plenty of it daily to stay hydrated. Water flushes out toxins that can build up in fatty tissues and keeps our cells plump, kind of like lettuce leaves. Water also helps reduce dark circles under the eyes and helps reduce the development of wrinkles.

citrus fruits: loaded with Vitamin C, citrus fruits pack a hefty dose of antioxidants. Vitamin C in particular plays a role in the prevention of skin damage and helps maintain elasticity of the skin (i.e. prevents wrinkles).

yogurt: plain yogurt is loaded with calcium that helps keep bones strong. It also helps fight cavities and keeps your teeth white.

dark leafy greens: spinach, kale, collards, arugula, and other leafy greens help fight UV damage caused by the sun which means fewer wrinkles.

BALA

NC

ED U

Proud to Look Good Foods

Fruits: blueberries, strawberries, cranberries, bananas, kiwi, lemon, all other bright or dark colored fruits including black grapes, purple grapes, blackberries, mangoes and tomatoes

Vegetables: spinach, beet greens, collard greens, carrots, squash, pumpkin, bell peppers, red onion and all other darkly or brightly colored vegetables

Proteins: lean beef, dark meat poultry, seafood-especially oysters-salmon, mackerel, tuna, anchovy, chickpeas, lentils and low fat milk

Other: water, green tea, flax, walnuts, almonds, olive oil

!"#"$%&'

(&)&*"+,"$

dineoncampus.com/schoolname

TIGER FOOD

www.lsudining.com “LIKE” LSU Dining

FROM OUR KITCHENTO YOURS!

A monthly publication of LSU Dining - We feed Tigers!

February’s Superfood

ISSUE #10- Spring 2014

Briggitte Mosley FMP, MPA, RD / LDN

Citrus fruits were one of the first foods to show the connection between diet and disease prevention. These ready-to-eat, winter fruits are packed with antioxidants and are perfect for snacking throughout the day!

Totally Appeeling Hey, you! Yes, you! Now that I’ve got your attention,

I’d like to speak to you for a second. No, don’t worry, you’re

not in trouble, but I would like to tell you a few facts about

February’s Superfood... Citrus! Did you know that all citrus

fruit is acidic?! That’s right, the citric acid in these fruits

gives the fruit the known “sour” taste! Tell that to your

friends and impress them with your SUPERFOOD knowledge!

Sure, that delicious double-serving apple crunch pie

you just ate may be good for your soul, but citrus is actually

the most detoxifying fruit and an excellent food! There is

more fiber in an orange than in most other fruits and

vegetables! Next time, when your ice cream withdrawals

kick in, just walk past the ice cream and get yourself an

orange or tangerine to go!

Lastly, and maybe most importantly, fruit has a very

positive effect on the brain’s memory and will improve your

exam results. Don’t believe it? Believe it now! We do not

suggest that your new study preparation involves purely

eating citrus fruits and not study, although these fruits

protect neurons and enhance the function of neurons!

Sweet Potato Oranges Oranges are hollowed out and �lled with mashed sweet potatoes, orange juice, eggs, vanilla extract and butter. A sweet, buttery pecan topping is spooned on top, and the oranges are baked. This is a sweet treat that's impressive and tasty."

6 oranges3 cups cooked, mashed sweet potatoes1 cup white sugar1/4 cup orange juice2 eggs, lightly beaten1 teaspoon vanilla extract1 cup butter, softened, divided1 tablespoon grated orange peel1 cup brown sugar1/2 teaspoon all-purpose �our1 cup chopped pecans

1. Preheat oven to 350 degrees F (175 degrees C).2. Prepare oranges by cutting tops o�, 1/4 to 1/2 inch down. Spoon out the �esh, leaving a shell.3. In a large bowl combine sweet potatoes, sugar, orange juice, eggs, vanilla extract, 1/2 cup butter and grated orange peel. Spoon mixture into orange shells. Place in a deep casserole dish.4. In a small saucepan over medium heat, combine remaining 1/2 cup butter, brown sugar, �our and pecans. Cook until sugar dissolves in melted butter. Spoon over oranges. Fill casserole dish with water to reach 1/2 inch in depth.5. Bake in preheated oven for 30 minutes.

INGREDIENTS

Directions

1

eating right can help you look your bestfoods help smiles, skin, hair & nails look greatBy Laura Conway, MS, RD

Ever heard the saying “you are what you eat”? It’s really true, on the inside and on the outside.

If you consistently eat junky food, you are going to look and feel terrible. The right foods, full of vitamins, minerals and good fats help keep your skin glowing, your hair shiny and make your nails grow long and strong. If everything is healthy on the inside, it shines through on the outside. If you still think eating for beauty is vain, consider this. At worst, eating this way will help control your weight but at best it can have many positive impacts on your life.

Foods you should eat more of:

healthy fats: found in olive oil, nuts, seeds and fatty fish. The fatty acids nourish your skin and give it a radiant beautiful glow. Most of these foods also contain Vitamin E which is an antioxidant that helps maintain skin integrity.

lean beef: eating beef less often is best for your heart, but be sure to include it once or twice a week for a healthy dose of iron. Iron helps oxygen get to all our organs and skin cells which helps your skin glow.

water: drink plenty of it daily to stay hydrated. Water flushes out toxins that can build up in fatty tissues and keeps our cells plump, kind of like lettuce leaves. Water also helps reduce dark circles under the eyes and helps reduce the development of wrinkles.

citrus fruits: loaded with Vitamin C, citrus fruits pack a hefty dose of antioxidants. Vitamin C in particular plays a role in the prevention of skin damage and helps maintain elasticity of the skin (i.e. prevents wrinkles).

yogurt: plain yogurt is loaded with calcium that helps keep bones strong. It also helps fight cavities and keeps your teeth white.

dark leafy greens: spinach, kale, collards, arugula, and other leafy greens help fight UV damage caused by the sun which means fewer wrinkles.

BALA

NC

ED U

Proud to Look Good Foods

Fruits: blueberries, strawberries, cranberries, bananas, kiwi, lemon, all other bright or dark colored fruits including black grapes, purple grapes, blackberries, mangoes and tomatoes

Vegetables: spinach, beet greens, collard greens, carrots, squash, pumpkin, bell peppers, red onion and all other darkly or brightly colored vegetables

Proteins: lean beef, dark meat poultry, seafood-especially oysters-salmon, mackerel, tuna, anchovy, chickpeas, lentils and low fat milk

Other: water, green tea, flax, walnuts, almonds, olive oil

!"#"$%&'

(&)&*"+,"$

dineoncampus.com/schoolname

Valentine’s DayDinner BuffetL

ove at first bite.$79.95 a

ll inclusive

dinne

r for tw

o w

ith a c

om

plim

enta

ry lo

ng ste

mm

ed

rose

for yo

ur love

d o

ne.

Frida

y, Feb

rua

ry 14thSa

turd

ay, Fe

bru

ary 15th

5:00 pm

- 9:00 pm

ww

w.th

ec

lub

atlsu

.co

mTh

e C

lub

at LSU

Un

ion

Squ

are

@Th

eC

lub

LSU

Co

rne

r of H

igh

lan

d R

d. &

Ra

ph

ae

l Sem

me

s.B

ato

n R

ou

ge

, LA 70803.

225-578-2356

Like “LSU

Din

ing

” on

Fa

ce

bo

ok fo

r a

ch

an

ce

to w

in a

FREE

din

ne

r bu

ffet fo

r two

.

Plea

se m

ake

you

r rese

rvatio

n a

t:w

ww

.the

clu

ba

tlsu.c

om

/rese

rvatio

n

$