Tuesday, October 6, 2009

Recipe of the Day. Salsa and Guacamole from OU Cooking Tour

  1. 2 c diced deseeded tomatoes ( about 6 roma tomatoes)
  2. 6 garlic cloves minced (chopped really fine, or put through a garlic press)
  3. 1/2 Jalapeno (deseeded)
  4. 1/2 red onion small dice
  5. 2 tbsp chopped cilantro
  6. 2 limes juiced
  7. chef pinch (three fingers) salt and pepper

Mix all ingredients and serve with chips! Please be kind to your guests. No one wants to eat huge chinks of onion, so be kind please chop fine!

  1. 3 avocados
  2. 1/4 c of the salsa from above
  3. Add more salt and pepper if you need it
Remove seed from avocados and slice avocado into squares. Mix avocados with salsa mixture from above.

Romaine vs. Iceberg.

Everyday I am constantly asked, “Mary which is better, romaine or iceberg?” Well when it comes to our leafy greens, Romaine is indeed better. According to the USDA Nutrient Data Laboratory these are the nutrition values for one cup of Iceberg and once cup of Romaine. Aside from nutritional facts you also want to think about what you are cooking. If it is just casual on the go salad's absolutely choose romaine, however if you are making a classic dish like the wedge you might want to stick with what works, the Iceberg.

Iceberg- Great for wedge salads
• 8 calories
• 0.5 gram protein
• 0.7 gram fiber
• 10 mg calcium
• 78 mg potassium
• 1.5 mg vitamin C
• 16 mcg folate
• 13.3 mcg of vitamin K
• 164 mcg beta carotene
• 152 mcg of lutein + zeaxanthin.

Romaine- Great for everything else!
• contains 8 calories
• 0.58 gram protein
• 1 gram fiber
• 16 mg calcium
• 116 mg potassium
• 11.3 mg vitamin C
• 64 mcg folate
• 48.2 mcg vitamin K
• 1637 mcg beta carotene
• 1087 mcg of lutein + zeaxanthin.

Numbers don’t lie so when deciding which lettuce to buy go with romaine because the darker the green the more nutrients it has. At the end of the day we all want to be healthy even if you are on a budget, live in a residence hall, or don't know where to begin.

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Healthy College Snacks

As some of you may or may not know this week I am touring in Oklahoma promoting my Healthy Cooking Tour. With that said, here are some quick snack ideas for those college students who are always short on time. Try . . .

• Low fat string cheese wrapped with sliced low sodium turkey.
• Hard boiled eggs. One large egg has 70 calories, 6 grams of protein. Boil a few at the beginning of the week then store them for up to four days
• Protein bars that are high in protein around 15 g but low in carbohydrates and calories.
• Cucumber slices topped with hummus. Easy to store in your fridge

With these simple snack ideas you college students will have never have to worry about having something that is both filling and delicious when you are short on time.