TIGER FOOD

www.lsudining.com “LIKE” LSU Dining

FROM OUR KITCHENTO YOURS!

A monthly publication of LSU Dining - We feed Tigers!

March’s Superfood

ISSUE #11- Spring 2014

Citrus Beet Salad with Candied Walnuts

Salad:1-1/2 lb Fresh Beets3/4 tsp Salt, Kosher3/4 tsp Freshly Ground Black Pepper1 Tbsp Olive Oil1/2 cup Blue Cheese Crumbles1 cup Mandarin Oranges, Canned, Drained1/2 cup Candied Walnuts2 qt, 2 cup Romaine, spring mix and cabbage blend

Candied Walnuts:Yield: 1 cup1 cup Walnuts6 Tbsp Honey

1. Place honey in saucepan (big enough to hold the walnuts but small enough so that the honey is not too thin) and caramelize over medium-low heat. This will take about 10-15 minutes. As it simmers, the water will evaporate and the color will deepen.

2. When it is reduced by half, remove from heat and add the walnuts.

3. Toss quickly and carefully.

4. Remove coated nuts onto a sheet pan, bake in 350 oven for 8-10 minutes to caramelize and lightly brown.

5. Cool and break up the nuts with your hands.

6. Toss whole fresh beets with salt, pepper and olive oil.

7. Wrap in foil and roast in a 350F degree oven until fork tender, about 45-60 minutes depending on size. Cool and peel. Cut into wedges.

8. Place mixed greens onto a platter and garnish with beets, walnuts, cheese, and oranges.

INGREDIENTS

Directions

Great things come in small packages. A handful of delicious nuts is bursting with protein, fiber, vitamins, minerals and protective phytochemicals.

Nutrition in every handful

The 

newest Superfood that helps you 

live longer is NUTS! Get it? Punny, right? We 

thought so. Speaking of puns, did you know people 

who eat nuts on the regular basis seriously slash their risk of 

pun, but it is still an interesting fact! Nuts have gotten a bad rap 

because of their high fat content. But their protein, heart-healthy fats, 

the best things about nuts are how easily you can incorporate 

Briggitte Mosley FMP, MPA, RD / LDN

GAMENIGHT.

March 26th4:30 pm - 8:00 pm

Both Dining Halls

Meal plan: swipe to enter

OR

$11.75 door rate

food contest prizes games music

O

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trim your waistlineuse food to help your gym timeBy Laura Conway, MS, RD

While no miracle food exists, some choices can help you lose the love handles.The Grapefruit Diet. The Zone. The Green Tea Diet. Lots of research has been done in search of that one food or combination of foods that sends your metabolism soaring and melts away the pounds.

Unfortunately, no such food exists. Overall you still need to consume fewer calories and burn more with exercise. But there are some foods that give you a little more boost.

Foods you should eat more of:green tea & water: green tea contains a powerful antioxidant that some research shows may temporarily increase metabolism. Water helps us eat less at meals when we drink a glass before eating. Our brains can confuse dehydration with hunger. Drink a glass of water the next time you have hunger pains and see if it helps.

dark leafy greens, broccoli and low fat dairy: studies have indicated that adding calcium to your diet can help increase your metabolism. However, if you already get

enough calcium the effect is lost. It’s best to get your calcium from real foods, not supplements.

protein: lean protein uses about 25% more calories to digest than carbs. Meals that contain a good portion of calories from lean protein can provide a short term metabolism boost. Aim for about 15-20% of your calories from lean protein.

fiber: while fiber itself doesn’t increase metabolism, it does help you feel fuller with significantly fewer calories. Plus, fiber rich foods are usually low in calories too.

BALANCED UMetabolism Boosters

Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits and tangerines, berries-don’t include any sweetened canned fruit or dried fruit unless it does not have added sugar

Vegetables: hot peppers including jalapenos, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens

Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts

Other: water, green tea, flax

While nomiracle foodexists, somechoices can helpyou lose the lovehandles.

The Grapefruit Diet.The Zone. The GreenTea Diet. Lots ofresearch has been donein search of that onefood or combination offoods that sends yourmetabolism soaring andmelts away the pounds.

Unfortunately, no suchfood exists. Overall youstill need to consumefewer calories and burnmore with exercise. Butthere are some foodsthat give you a littlemore boost.

Foods you shouldeat more of:green tea & water:green tea contains apowerful antioxidantthat some researchshows may temporarilyincrease metabolism.Water helps us eat lessat meals when we drinka glass before eating.Our brains can confusedehydration withhunger. Drink a glass ofwater the next timeyou have hunger painsand see if it helps.

dark leafy greens,broccoli and low fatdairy: studies haveindicated that addingcalcium to your dietcan help increase yourmetabolism. However,if you already get

enough calcium thee�ect is lost. It’s bestto get your calciumfrom real foods, notsupplements.

protein: lean proteinuses about 25% morecalories to digest thancarbs. Meals thatcontain a good portionof calories from leanprotein can provide ashort term metabolismboost. Aim for about15-20% of your caloriesfrom lean protein.

�ber: while �ber itselfdoesn’t increasemetabolism, it doeshelp you feel fuller withsigni�cantly fewercalories. Plus, �ber richfoods are usually low incalories too.

Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits, tangerines, and berries; don’t include anysweetened canned fruit or dried fruit unless it does not haveadded sugar

Mar

ch 2

014

Mar

ch 2

014

Your

Regi

onYo

urW

orld

MISS

ISSI

PPI

Nat

iona

lP

eanu

t C

lust

erD

ay

Nat

iona

l

Chip

& D

ipDa

y!

23

45

67

8

11 18

1213

25

14

1619

2122

2324

3031

2627

2829

Nutrition at

459 Com

mons!

LUNCH

Chef special to reflect nutrition

GA

ME

NIG

HT

DIN

NE

R

Fat

Tuesd

ayA

shW

edne

sday

Nutrition

 at The 5

LUNCH

Chef special to reflect nutrition

17

1

Oreo Coo

kie 

Day

910

20

Phl

at O

ut S

amm

ysD

INN

ER

D

inin

g H

alls

Ope

n at

7a.

m.

15

Mon

day

Tues

day

Wed

nesd

ayTh

ursd

ayFr

iday

Satu

rday

Sund

ayM

onda

yTu

esda

yW

edne

sday

Thur

sday

Frid

aySa

turd

aySu

nday

DIN

ING

Mob

ile

1

trim your waistlineuse food to help your gym timeBy Laura Conway, MS, RD

While no miracle food exists, some choices can help you lose the love handles.The Grapefruit Diet. The Zone. The Green Tea Diet. Lots of research has been done in search of that one food or combination of foods that sends your metabolism soaring and melts away the pounds.

Unfortunately, no such food exists. Overall you still need to consume fewer calories and burn more with exercise. But there are some foods that give you a little more boost.

Foods you should eat more of:green tea & water: green tea contains a powerful antioxidant that some research shows may temporarily increase metabolism. Water helps us eat less at meals when we drink a glass before eating. Our brains can confuse dehydration with hunger. Drink a glass of water the next time you have hunger pains and see if it helps.

dark leafy greens, broccoli and low fat dairy: studies have indicated that adding calcium to your diet can help increase your metabolism. However, if you already get

enough calcium the effect is lost. It’s best to get your calcium from real foods, not supplements.

protein: lean protein uses about 25% more calories to digest than carbs. Meals that contain a good portion of calories from lean protein can provide a short term metabolism boost. Aim for about 15-20% of your calories from lean protein.

fiber: while fiber itself doesn’t increase metabolism, it does help you feel fuller with significantly fewer calories. Plus, fiber rich foods are usually low in calories too.

BALANCED UMetabolism Boosters

Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits and tangerines, berries-don’t include any sweetened canned fruit or dried fruit unless it does not have added sugar

Vegetables: hot peppers including jalapenos, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens

Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts

Other: water, green tea, flax

While nomiracle foodexists, somechoices can helpyou lose the lovehandles.

The Grapefruit Diet.The Zone. The GreenTea Diet. Lots ofresearch has been donein search of that onefood or combination offoods that sends yourmetabolism soaring andmelts away the pounds.

Unfortunately, no suchfood exists. Overall youstill need to consumefewer calories and burnmore with exercise. Butthere are some foodsthat give you a littlemore boost.

Foods you shouldeat more of:green tea & water:green tea contains apowerful antioxidantthat some researchshows may temporarilyincrease metabolism.Water helps us eat lessat meals when we drinka glass before eating.Our brains can confusedehydration withhunger. Drink a glass ofwater the next timeyou have hunger painsand see if it helps.

dark leafy greens,broccoli and low fatdairy: studies haveindicated that addingcalcium to your dietcan help increase yourmetabolism. However,if you already get

enough calcium thee�ect is lost. It’s bestto get your calciumfrom real foods, notsupplements.

protein: lean proteinuses about 25% morecalories to digest thancarbs. Meals thatcontain a good portionof calories from leanprotein can provide ashort term metabolismboost. Aim for about15-20% of your caloriesfrom lean protein.

�ber: while �ber itselfdoesn’t increasemetabolism, it doeshelp you feel fuller withsigni�cantly fewercalories. Plus, �ber richfoods are usually low incalories too.

Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits, tangerines, and berries; don’t include anysweetened canned fruit or dried fruit unless it does not haveadded sugar

TIGER FOOD

www.lsudining.com “LIKE” LSU Dining

FROM OUR KITCHENTO YOURS!

A monthly publication of LSU Dining - We feed Tigers!

March’s Superfood

ISSUE #11- Spring 2014

Citrus Beet Salad with Candied Walnuts

Salad:1-1/2 lb Fresh Beets3/4 tsp Salt, Kosher3/4 tsp Freshly Ground Black Pepper1 Tbsp Olive Oil1/2 cup Blue Cheese Crumbles1 cup Mandarin Oranges, Canned, Drained1/2 cup Candied Walnuts2 qt, 2 cup Romaine, spring mix and cabbage blend

Candied Walnuts:Yield: 1 cup1 cup Walnuts6 Tbsp Honey

1. Place honey in saucepan (big enough to hold the walnuts but small enough so that the honey is not too thin) and caramelize over medium-low heat. This will take about 10-15 minutes. As it simmers, the water will evaporate and the color will deepen.

2. When it is reduced by half, remove from heat and add the walnuts.

3. Toss quickly and carefully.

4. Remove coated nuts onto a sheet pan, bake in 350 oven for 8-10 minutes to caramelize and lightly brown.

5. Cool and break up the nuts with your hands.

6. Toss whole fresh beets with salt, pepper and olive oil.

7. Wrap in foil and roast in a 350F degree oven until fork tender, about 45-60 minutes depending on size. Cool and peel. Cut into wedges.

8. Place mixed greens onto a platter and garnish with beets, walnuts, cheese, and oranges.

INGREDIENTS

Directions

Great things come in small packages. A handful of delicious nuts is bursting with protein, fiber, vitamins, minerals and protective phytochemicals.

Nutrition in every handful

The 

newest Superfood that helps you 

live longer is NUTS! Get it? Punny, right? We 

thought so. Speaking of puns, did you know people 

who eat nuts on the regular basis seriously slash their risk of 

pun, but it is still an interesting fact! Nuts have gotten a bad rap 

because of their high fat content. But their protein, heart-healthy fats, 

the best things about nuts are how easily you can incorporate 

Briggitte Mosley FMP, MPA, RD / LDN

GAMENIGHT.

March 26th4:30 pm - 8:00 pm

Both Dining Halls

Meal plan: swipe to enter

OR

$11.75 door rate

food contest prizes games music

O