Happy Halloween

Can you believe it?! It’s already October 31^st, a solid six weeks into fall quarter. Have any big plans to celebrate Halloween tonight?

Whether you are headed out to costume party or decide to hang low and snuggle inside, I have a few suggestions to relish in the fall spirit.   

Parties are a great way to socialize and celebrate the Halloween festivities with friends however can derail your diet in minutes after a trip through the buffet line. A Snickers here, a handful of Reeces there, and BAM… you have consumed more saturated fat in five minutes than you did the entire day.

 

Rather than mindlessly munch, prepare yourself for the party by bringing your own culinary creation. I am headed to a neighborhood party tonight but now I will be tight on time. A quick Google search sparked my memory of a box of pumpkin cake mix I purchased last week. I am a huge fan of the Funfetti Cake Cookies, and thus will be attempting a healthified Pumpkin version tonight, using 2 egg whites mixed with 4 oz. of unsweetened applesauce with a little drizzle of dark chocolate (or 2 miniature crushed candies of your choice) to top them off! Stay tuned for the final product… Nutrition Note: 1 box will yield 30 cookies, each less than 130 calories J

If you prefer to stay in, no worries; I usually do tooJ. With the chilly weather and early sunset, why not plan a delicious pancake breakfast for dinner?  I came across this Sweet Potato Pancake recipe a few months back and absolutely fell in love with it (runeatrepeat.com). After a few modifications, it is now my go to creation when I am craving a sweet for my main meal.

 

Sweet potatoes are not only an excellent source of vitamin A and C, but they also pack a ton of fiber! Top pancakes with peanut butter (I like PB2-85% less calories than regular peanut butter), sliced bananas and a drizzle a.k.a. large dollop of maple syrup!  Don’t forget to pair with a glass of milk to get your dairy in! Pancakes doctored up like these are a great way to meet the 4-5 food groups recommended per meal. 

Recipe:

Ingredients:

-1 small baked, mashed sweet potato (skin off)

-1 egg white
-1 tsp. cinnamon
-1/2 tsp. baking powder
-1/2 cup flour of choice (I used whole wheat)
-1/4 cup sugar sweetener of choice (I used Splenda)
-1/4 cup of milk of choice (I used unsweetened almond milk)

Preparation: Using a hand mixer, beat sweet potato with egg white and milk. Gradually add in dry ingredients (you could use a separate bowl & mix first like the traditional method, however I have not found much difference in mixing all together at one. Plus, it’s one less bowl to wash J)

  

All of these ingredients are available at your neighborhood market! PB2 is coming soon as well J Stay tuned!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Halloween Week Begins!

How to Have a Happy Healthy Halloween

At Halloween, we are annually bombarded with ooey-gooey delicious treats. Whether you opt for a bag of miniature candies, the Tombstone Cookies (aka crushed Oreos with a Milano sticking out the top) that are oh so popular with the little ones (heck, adults too!), or the sweet-n-salty Candy Corn Chex Mix, the caloric content of these tasty treats can cause you to consume upwards of 500 calories in one sitting. How is this possible? Well, think about it. Who can really have just ONE serving?

As a dietitian, I too struggle with balancing portion size and moderation when it comes to the sweets, so you are NOT alone! However, there are some tactics I use to help make sure I don’t go overboard and lose all control as the holiday season begins to get fully underway.

·         Recipe redo. Being an obsessive pinterest-er, I typically create numerous boards around the holiday season. I pick out my top favorite recipes & prepare them with simple swaps to make a “healthier alternative”.  I suggest replacing butter or oil in recipes with pureed pumpkin or applesauce. This lowers the saturated fat of your recipes AND increases the fiber! Try making the cake recipe into muffin tins so you can freeze half for a later date J.

·         Plan ahead. If I know I am going to a party where there will be an abundance of goodies, I take a quick walk through to see what is available. I put my eye on two or three of the “must try” treats and forego the ones I can get anytime. Does this work every time? No, I’m human! But, it helps me stay on track so I don’t feel like going home and crashing in a ball because of my self-induced sugar coma J.

·         Mindfully munch.  As hard as it can be to control yourself and not rip into the bag of Snickers on your way home from class, resist! Wait until you are somewhere where you can truly enjoy each bite. Allow yourself the ability to tackle your sweet of choice one bite at a time, engaging in a “mindful munch.”

·         Pick & pair. Craving the Death by Chocolate Cake that your roommate made? Dig in (with an appropriate 2x2 slice); just make sure to pair that with a glass of milk. The protein from the milk will assist with the spike in your blood sugar that occurs after eating a simple carbohydrate based snack.

For something sweet to make, check out Earl’s market on Warren to pick up some delicious apples and caramel sauce. Cut your apple into slices, drizzle with a light caramel, then top with chopped candy (I like Snickers) & voilà… Candy Apple Nachos (courtesy of butterwithasideofbread)!

 

~ Candy Apple Nachos ~

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

 

Final Stop: Revelle College

The last stop on our Campus Eats! Tour is Revelle, the first college within the UC San Diego college system. Adjacent to the La Jolla Playhouse and a short walk from La Jolla Shores, Revelle College is packed with fantastic views, ocean breezes, and unique eats!

Who knew HDH bought a food truck to feed our forces at this end of the campus?!  “INCREDI-BOWLS” serves up a variety of cuisines (mac & cheese, taters, & breakfast bowls) in [drum roll please]…an incredible bowl! For a hearty breakfast to carry you through the afternoon, try the Chicken n Tots or Gator Bowls. Spice up your afternoon lunch break as you breeze through the Plaza with a Sesame Sensation or Tae Kwon Bowl. Our handy mobile app shows which Incredi-bowl is being served: http://hdh.ucsd.edu/DiningMenus/default.aspx?i=38

 

INCREDI-BOWLS

For fare that’s a bit lighter, Roger’s is nearby and stocked with lots of Market-to-Go items from the cooler. Craving a sweet? Try the tasty new Chocolate Coconut Yogurt Parfait. The Protein Plate is a great choice if you prefer something salty, packed with Babybel cheese, whole wheat crackers, almond butter, a hard-boiled egg, sliced apples, and grapes. http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#rogers

 

Just a short walk east of Revelle towards the Medical Center lies Club Med, which offers grab ‘n’ go or made-to-order options that include pastries, salads, sandwiches, flatbread pizzas, soups, and desserts.  Jon and his team are open for breakfast & lunch, and they recommend you try out some of their new menu offerings like the Chicken Banh Mi or Roasted Veggie Turbo.  Grab your sandwich and head outside to dine on the patio while catching a few rays of San Diego sunshine. http://hdh.ucsd.edu/DiningMenus/default.aspx?i=15

 

Seasonal Flatbread Pizza

Although our Campus Eats! Tour has come to an end, I still have plenty of fun tips and insider info to come. Stay tuned for the upcoming series on (recipe) Treats & Tweaks that you can make for your Halloween festivities. They’re delicious AND nutritious!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Detour: John Muir College

Muir College, the next stop on our Campus Eats! Tour, is home to HDH’s restaurants that truly resemble the motto for the community, “Celebrating the independent spirit”. Found within the structures of Muir include the dining unit Pines, our vegan friendly Roots restaurant and John’s Market.

Root’s, the University’s first exclusively vegan/vegetarian restaurant, has received nationwide recognition for the diverse menu offerings at this gem. Its location is a bit off the beaten path, hidden beneath Pines; however their menu definitely packs a huge flavor punch. Interested in trying a combination of unique ingredients and flavors that complement each other in a way your taste buds have yet to experience? Well, if your answer is yes, I encourage you to step inside the orange room and place your order for the Pacheco Pass! http://hdh.ucsd.edu/DiningMenus/default.aspx?i=32

Pacheco Pass

 

Take a short walk up the stairs and you will enter the University’s most recently renovated dining unit, Pines. No matter the time of day you enter, you are bound to run into a classmate here for it is the campus’s most popular dining hall that features many different options. Craving sushi? Pizza? Pasta? Carved Sandwiches? A home cooked meal? No problem! Scott and the team of Pines are sure to provide you with a satisfying and wholesome meal. Check out the stir-fry station to get a made to order bowl with your favorite choice of proteins and sauce. http://hdh.ucsd.edu/DiningMenus/default.aspx?i=01

 

Tofu Curry

Tired from a long day? Don’t worry, just stop into John’s Market and Rosario and the team will help you find a convenient meal to meet your needs. Fresh produce, check. Milk, check. Bread, check. Almost any staple grocery item you can think of is available on the shelves of this small but spectacular location. Aren’t finding what you are looking for? Don’t worry, just ask and our team will be happy to help you! http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#johns

 

Johns Market

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Next Stop: Eleanor Roosevelt College

As we continue on the quest for unique eats, our next stop is Eleanor Roosevelt College. Housed within the fifth college’s transfer and apartment dwellings are many fabulous finds, such as Café Ventanas, the fine dining Bistro restaurant, and the one-stop shop Village Market.



Café Ventanas is your local dining unit that serves up home-style classics like Macaroni & Cheese, made just the way you like. Choose three fillings from chicken, ham, meatballs, bacon, and sautéed vegetables served over warm macaroni and cheese sauce, topped with your choice of tortilla chips, cheese, or panko breadcrumbs. Remember—all food fits in moderation, so grab your roommate and head on over to Café Ventanas to create a masterpiece. http://hdh.ucsd.edu/DiningMenus/default.aspx?i=18

 

Mac 'n' Cheese Bowl

A unique dining experience awaits you at The Bistro. Its Pacific-rim inspired menu includes daily fresh sushi choices. New to the sushi world? Daniel and the Bistro team will happily recommend their favorites to you. Feast on their deliciously unique edamame hummus while you decide what to order.  In a rush? Call ahead and make a reservation. http://hdh.ucsd.edu/DiningMenus/default.aspx?i=27
 


Edamame Hummus & Wonton Chips

Looking for a night in? Stop into the Village and take a look around to see what suits your fancy. The Village supplies a wide variety of Boar’s Head deli meats and cheeses that would pair nicely with a bottle of 100% fruit juice J or would be perfect for hosting a Sunday football party. For something more traditional, the Village offers made-to-order pizzas after 4pm. A totally excellent party pleaser! http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#villageplace

Boar's Head Deli Selection

 

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

 

Third Stop: Thurgood Marshall College

Naturally our third UC San Diego dining tour stop is Thurgood Marshall College, formerly known as Third College.  Just a short walk up the hill from Warren is this hidden gem that has an array of tempting treasures. At Goody’s Place and Market you can feast your eyes on a smorgasbord of options that are quick but filling. If you’re in a hurry you can quickly order a Frappuccino from the window or stop into the market and purchase one of Jenny’s & Kelly’s many convenient options before you head off to class. http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#goodys

Berries, yogurt & snacks... Oh My!

For more substance, head inside and grab a deli sandwich ready-made on Artisan bread served with thick deli proteins. Or, if you have a little more time, I suggest you head over to the burrito side and get in line to build yourself a bare burrito bowl. Layer fresh lettuce, cilantro rice with beans (both pinto and black are vegetarian!) or corn and a scoop of Pico de Gallo with fresh guacamole. Talk about a nutritious punch loaded into one meal! http://hdh.ucsd.edu/DiningHours/#goodys

 

Veggie Burrito Bowl

Even more options await you just a short walk across the bridge at OceanView Terrace, where Pam and the OVT team await you. http://hdh.ucsd.edu/oceanview/ Craving a Stir Fry? Check out Julio’s Sautee Station and let the cheerful man create you a delightfully delicious meal. If your Latin craving continues, visit the Latin Spice Station and try one the new Street Sopes with your choice of protein or vegetarian options offered on Thursdays and Sundays.

Carnitas Sopes at OVT

With all the choices offered at Marshall, you could eat a different meal every day for a month and still not have tried everything on the menu! Next up: A visit to The Village.

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Second Stop! Warren College

You may have heard me say before, “There is no good or bad food.  Healthy eating is about moderation and balance.” Well, I can’t think of a better way to do that than at Warren College, whose motto alone is “Toward a life in balance”.

Hidden in the hills of La Jolla, Warren College has an array of choices to satisfy just about any craving you may have!  Up late hitting the books (studying, of course J), or maybe it’s early in the morning and you need a protein packed option to start your day? Regardless of the reason, be sure to stop into Canyon Vista to create your own breakfast burrito from the grill! (http://hdh.ucsd.edu/canyonvista/) This powerhouse of a meal is loaded with essential vitamins and minerals and can easily fit into a balanced meal plan when you order with egg whites and top with an extra serving of Pico de Gallo.

Canyon Vista Breakfast Burrito

 

Looking for a sweet treat instead? Stop into Earl’s Market right above Canyon Vista and visit the barista station.  A friendly face will greet you with a smile and take your order.  Not sure what to get? Try one of the antioxidant packed Strawberry Banana smoothies.  Bee Banke, the store manager, will also be able to recommend a variety of other options available in the market to suit your particular need. (http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#earlsplace)

 

 

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

First Stop! Sixth College

Whether you’re housed in Sixth College or have you stumbled upon this neck of the “woods,” you’re in luck to find some unique treats.  Foodworx, one of our main dining units, may have a tiny space but they pack a mighty punch!  (http://hdh.ucsd.edu/foodworx/)

Craving a pizza? You’ve come to the right spot. The daily menu features a Make-Your-Own Personal Pizza after 2pm until close in which you can add your fav toppings to create a culinary masterpiece. Or try one of our classics, the Vegetarian or Pepperoni & Sausage. Sharing these “personal pizzas” not only allows you to experience the great food options available, but also keeps your nutrition in check to get the right balance in your diet.

Vegetarian Pizza

To satisfy your sweet tooth, grab some friends and split a Foodworx Classic, the Smore’s Pizza. Sharing these “personal pizzas” not only allows you to experience the great food options available, but also keeps your nutrition in check to get the right balance in your diet.

 

Smore's Pizza

Also housed over at 6^th is the 6^th Market, run by Miss Kelly! She’s a friendly face that can answer any of your marketplace questions. (http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#sixthplace)Not seeing something you want? No worries!!! Just let her know and she’ll be happy to work with you. One of her favorite picks over at 6^th that is also a great afternoon snack option (Taste Bud approved!!!): BoomChicka Pop and Apple Slices!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!