DOCSLIB.ORG

Beans + Rice = a Complete Protein for Global Nutrition

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Beans + Rice = a Complete Protein for Global Nutrition HEALTHY FOR LIFE® EDUCATIONAL EXPERIENCES GIHC1 GLOBALLY INSPIRED HOME COOKING Beans + Rice = A Complete OBJECTIVES: Describe the nutritional Protein for Global Nutrition benefits of eating beans and rice (both together Time: 75 Minutes (1 recipe prepared); 95 Minutes (2 recipes prepared) and separately). Identify different types of beans Learn why pairing these two simple ingredients creates a complete and different types of rice. protein and why beans-and-rice dishes have become culinary staples List two healthy cooking tips across the globe. Learn how various countries make this combination for beans and/or rice. their own with unique preparations. Describe cooking traditions for beans and rice in other countries. SETUP ACTIVITY (20-40 Minutes) • Review the resource list and print it out. • The class will divide into two groups. Each will Purchase all necessary supplies after reviewing prepare the same or a different beans-and- the HFL Cost Calculator. rice recipe. • Set up demo station with the necessary activity resources. RECAP (10 Minutes) • Provide computer, internet access, and • Pass out handout(s) and invite participants projector, if available. to taste the healthy dish or dishes. Ask each participant to share one learning from INTRO (10 Minutes) the lesson. • Welcome participants and introduce yourself. GOAL SETTING/CLOSING (15 Minutes) • Take care of any housekeeping items (closest bathroom, water fountain, etc.). • Engage in a goal setting activity from the bank of options provided in the Welcome Toolkit. • Give a brief description of the educational Pass out the Setting SMART Goals handout experience. to participants. • Engage in an icebreaker to gauge topic • Thank participants and encourage them to knowledge from the bank of options provided join the next activity. (Provide date/time/ in the Welcome Toolkit. location if known.) DEMO (20 Minutes) • Ask participants if they’ve prepared a beans- and-rice dish before. If so, do they have a family recipe they’d like to share with the group? • Demonstrate content (see demo script). Play both videos as indicated in script. NOTES: Read legal liability disclaimers before activity: Food Liability Disclaimer. Refer to Resource List for all necessary supplies and handouts. This Healthy for Life® Educational Experience was created by Aramark and the American Heart Association as part of our Healthy for Life® Initiative. We are proud to be working together to help improve the health of all Americans. ©Copyright 2019 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Healthy for Life® is a registered trademark of Aramark. Unauthorized use prohibited. Beans + Rice = A Complete Protein Resource List HANDOUTS/VIDEOS ACTIVITY INGREDIENTS* For Tuscan Bean Soup Find these resources on AHA’s AND SUPPLIES** ❏ 1 teaspoon olive oil YouTube channel or heart.org/ For Red Beans and Rice with ❏ 1/2 small red onion, chopped healthyforgood Corn on the Cob ❏ 1 medium rib of celery, ❏ ❏ Video – Globally Inspired 1 cup uncooked long-grain chopped brown rice (Prepare the rice Home Cooking with Beans ❏ 1 medium garlic clove, minced in advance to save time.) and Rice ❏ 2 cups fat-free, low-sodium ❏ 2 teaspoons olive oil (extra ❏ Video – How to Cook Dried chicken broth virgin preferred) Beans ❏ 1 15-ounce can no-salt-added ❏ 4 medium green onions, thinly ❏ Article – The Benefits of Great Northern beans, rinsed sliced, or 1/2 medium onion, Beans and Legumes and drained thinly sliced ❏ 1 14.5-ounce can no-salt- ❏ 4 medium garlic cloves, Find these resources in this lesson added diced tomatoes, chopped, or 2 teaspoons undrained ❏ Handout - Whole Grain versus bottled minced garlic ❏ 1 teaspoon dried oregano, Refined Grain ❏ 1 1/2 cups cooked red beans, crumbled ❏ Recipe – Red Beans and Rice cooked without salt, or ❏ 1/2 teaspoon dried thyme, with Corn on the Cob 1 15.5-ounce can no-salt- crumbled ❏ Recipe – Tuscan Bean Soup added red beans, kidney beans, black beans, pinto ❏ 1/4 teaspoon crushed red ❏ Handout – World Map – Beans beans, or black-eyed peas, pepper flakes and Rice Recipes Inspired by rinsed and drained (If ❏ 2 cups fresh spinach leaves Global Flavors using cooked dried beans, 1 ❏ /3 cup shredded or grated ❏ Handouts – Beans and Rice prepare them in advance to Parmesan cheese Recipes for Globally Inspired save time.) ❏ Measuring spoons Home Cooking ❏ 1/2 teaspoon salt-free Cajun ❏ Handout – Setting SMART seasoning blend ❏ Chef’s knife or paring knife Goals ❏ 1/4 teaspoon pepper and ❏ Measuring cup pepper to taste (freshly ❏ Can opener SPACE SETUP ground preferred), divided use ❏ Colander or fine-mesh sieve ❏ ❏ Chairs and tables for 4 large ears of corn, husks and ❏ Electric burner silk discarded participants ❏ Large saucepan or Dutch oven ❏ Olive oil cooking spray ❏ Demo table ❏ Large spoon (for stirring ❏ ❏ Pens for participants Measuring cup while cooking) ❏ ❏ Folders Measuring spoons ❏ Ladle ❏ ❏ Computer, internet access, and Chef’s knife or paring knife ❏ Bowls (for tasting both recipes) projector, if available ❏ Can opener (for canned beans) ❏ Spoons (for tasting the Red ❏ Electric burner Beans and Rice) DEMO SUPPLIES ❏ Large skillet ❏ Plates (for tasting the corn on ❏ the cob) ❏ Samples of various types of Large spoon (to stir the beans beans and various types of and rice while cooking) ❏ Soup spoons (for tasting the rice — two or three kinds of ❏ Large pot with lid Tuscan Bean Soup) beans and two or three kinds ❏ Baking sheet of rice. Please reference the *Red Beans and Rice with Corn on the Cob recipe serves ❏ Paper towels 8 people and Tuscan Bean Soup recipe serves 6 people; demo script for options. please multiply ingredients as necessary for your participants. **Purchase appropriate number of supplies for your participants. Participants will divide into 2 teams and share supplies and ingredients. Healthy for Life® | Globally Inspired Home Cooking | Beans + Rice = A Complete Protein | 2 Beans + Rice = A Complete Protein Demo Script SAY: Here are some examples of types of Have you prepared a beans-and-rice fresh beans. dish before? If so, do you have a family recipe you’d like to share with the group? Green Beans: We all recognize these! Protein comes from plant sources as If you have them, hold up a few green beans. well as animal sources. Beans and rice Pass them around in a small bowl. are among the oldest foods known to Some people call them “string beans” humankind. Both are easy to grow, because of the fibrous string that used plentiful, and filling. The combination to run along the spine of the bean. of beans and rice creates a complete Nowadays that string has been bred protein. Beans alone and rice alone both out, but the name remains. They’re easy lack certain essential amino acids. If to grow in most climates so are popular eaten together, however, each contributes across the globe. The peak growing time what the other is missing to form a in the U.S. is May to October. Green complete protein. Beans-and-rice dishes beans give you vitamins A and C. Vitamin are highly valued for protein in areas A contributes to healthier eyes and skin. where animal proteins are often hard to obtain and expensive. Lima Beans: Named for the capital of Peru, these light green beans originated Show the video: Globally Inspired Home Cooking in Peru and have been eaten since with Beans and Rice. the 1500s. BEANS If you have them, hold up a few lima beans SAY: (either baby or Fordhook). Pass them around in a Let’s talk about beans first. Every plant small bowl. we eat has at least a little bit of protein in it. Some have a lot—like beans, also There are two types, baby lima beans called legumes! The term “legumes” and Fordhook. The Fordhook bean is refers to a large family of plants, which larger and fuller. Lima beans contain includes lentils, peanuts, peas, and all phosphorus, potassium, and iron. Along kinds of beans, like soybeans. Legumes with calcium, phosphorus builds strong are rich in protein. Beans and all legumes bones and teeth. offer certain health benefits that animal proteins don’t. Red Kidney Beans: These versatile beans, which are also thought to have originated • Beans are high in minerals without the in Peru, are the same shape as the human saturated fat found in animal proteins. kidney. Their skin is thicker and dark red, while their interior is light in color. • Beans as part of a heart-healthy diet and lifestyle may help reduce your If you have them, hold up a few red kidney beans. blood cholesterol levels and may lower Break one open to show the interior. Pass them your risk of heart disease. around in a small bowl. • Beans are a great source of dietary They’re perfect in a pot of chili and, of fiber. Dietary fiber refers to the parts of course, in red beans and rice. Red kidney the plant that your body can’t digest. beans are a good source of potassium, Adding beans to your diet may help iron, magnesium, B-6, and calcium. with weight management. The dietary Potassium helps your heart and muscles fiber in beans may help you feel full to function and regulates the level of longer, so you may eat fewer calories. fluid in your body. Healthy for Life® | Globally Inspired Home Cooking | Beans + Rice = A Complete Protein | 3 Beans + Rice = A Complete Protein Demo Script (Continued) SAY: (If you have them, show the dried pinto beans in a Edamame: Edamame is the Japanese small bowl. Pass them around.) name for green soybeans. You can buy pods, which have a bright green Chickpeas: These small tan nuggets skin that’s slightly fuzzy, or you can are also called garbanzo beans.
Load more

Recommended publications
  • Rice Recipe Book 2017.Pdf
    2017 recipe book 2017 2 United States Department of Agriculture, University of Arkansas and County Governments Cooperating. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer. Living Well with Rice Sponsor Recipes Producers Rice Recipe: Cumin Rice...............................................................................................................5 Specialty Rice Recipe: Cheese Rice with a Kick .............................................................................................6 White versus Brown Rice ..............................................................................................................................7 Award Winning Recipes 2016 Rice Expo Recipe Contest Winner: Lemon Rice by Martha Feland .......................................................9 2016 Miss Arkansas Rice Madison Gibson’s Get Your Gumbo On!..............................................................10 Tips for Perfect Rice....................................................................................................................................11 Appetizers Cheesy Broccoli and Rice Squares ...............................................................................................................13 Southwestern Pepper Cups.........................................................................................................................14
    [Show full text]
  • Dried Beans & Peas in Wartime Meals
    Historic, archived document Do not assume content reflects current scientific knowledge, policies, or practices — Y | IN SANDWICHES i Hearty Sandwiches Season baked beans with plenty of minced §>. ^pjfcttivi u(V onion, pickle relish, or catsup, and moisten with salad dressing. Finely chopped peanuts and cooked beans make another good sandwich combination tasty and rich in food value. For an open-face sandwich, melt 2 table- spoons of fat in a saucepan, add 2 cups mashed beans, and stir over the fire for 5 minutes. Add about 1 cup of milk, 1 cup of grated cheese, salt and pepper to taste. Cook until the cheese is melted, stirring constantly. Serve on bread or toast, topping each with cress, sliced tomatoes, or onion if desired. Try some of the salad suggestions on the preceding page—many of them make excellent sandwich fillings. Issued by BUREAU OF HUMAN NUTRITION AND HOME ECONOMICS Agricultural Research Administration U. S. Department of Agriculture Washington, D. C. June 1943 This pamphlet supersedes the unnumbered one, AGRICULTURE Dried Beans and Peas in Low Cost Meals. U.S. DEPARTMENT OF For sale by Superintendent of Documents, Washington, D. C. 5 cents per copy,- $1 per 100 copies AWM7 if U. S. GOVERNMENT PRINTING OFFICE : 1»4S 16—35632~t r b PICK YOUR FAVORITE PICK YOUR FAVORITE North, East, South, West—every family has Hopping John, Southern Style its favorite way of fixing beans or peas. Here are a few of the favorites. Cook a ham bone or knuckle in 2 quarts of water for 2 hours. Then add 1 cup of dried peas or beans that have been soaked overnight Boston Baked Beans in cold water and cook until almost tender.
    [Show full text]
  • Anthropozine | April 2015
    Feel free to distribute this PDF Please! You can share this work to your heart’s content because we are CC-BY, the most open Creative Commons license. Send the file to your students, share it on your department listserv, throw up the link on your social networks, and post it on your homepage. If you run off 5-10 copies on your department copier and leave them lying around where students will find them we will know and think you’re cool. You’re thinking about printing it double-sided with a staple right now and we’re all like, “Yeah. Do it.” Then at happy hour we talk about how excellent your taste in books and music is. Welcome to Anthropozine Anthropozine, a venue for undergraduate work of and inspired by anthropology, is a special publication of anthronow.com. Look for us in April, September, and December, in coordination with our print publication, Anthropology Now. This is our first issue! It’s like a collector’s item! We welcome submissions from current and recently graduated college students of any major on topics relevant to anthropology and culture. Our April and September issues will revolve around a specific theme. The December issues will be open topic. September’s theme is the Body. To learn more about how to submit, check our call for submissions on page 5 and visit our website https://anthropozine.wordpress.com/. Special Issue: Food What’s for dinner? An ancient question, with many different answers. In this month’s issue our authors reflect on how their foodways are representative of diverse cultures and how significant life events continue to shape and inform their changing diets.
    [Show full text]
  • Microorganisms in Fermented Foods and Beverages
    Chapter 1 Microorganisms in Fermented Foods and Beverages Jyoti Prakash Tamang, Namrata Thapa, Buddhiman Tamang, Arun Rai, and Rajen Chettri Contents 1.1 Introduction ....................................................................................................................... 2 1.1.1 History of Fermented Foods ................................................................................... 3 1.1.2 History of Alcoholic Drinks ................................................................................... 4 1.2 Protocol for Studying Fermented Foods ............................................................................. 5 1.3 Microorganisms ................................................................................................................. 6 1.3.1 Isolation by Culture-Dependent and Culture-Independent Methods...................... 8 1.3.2 Identification: Phenotypic and Biochemical ............................................................ 8 1.3.3 Identification: Genotypic or Molecular ................................................................... 9 1.4 Main Types of Microorganisms in Global Food Fermentation ..........................................10 1.4.1 Bacteria ..................................................................................................................10 1.4.1.1 Lactic Acid Bacteria .................................................................................11 1.4.1.2 Non-Lactic Acid Bacteria .........................................................................11
    [Show full text]
  • Protein What It Is Protein Is Found in Foods from Both Plants and Animals
    Protein What It Is Protein is found in foods from both plants and animals. Protein is made up of hundreds or thousands of smaller units, called amino acids, which are linked to one another in long chains. The sequence of amino acids determines each protein’s unique structure and its specific function. There are 20 different amino acids that that can be combined to make every type of protein in the body. These amino acids fall into two categories: • Essential amino acids are required for normal body functioning, but they cannot be made by the body and must be obtained from food. Of the 20 amino acids, 9 are considered essential. • Nonessential amino acids can be made by the body from essential amino acids consumed in food or in the normal breakdown of body proteins. Of the 20 amino acids, 11 are considered nonessential. Where It Is Found Protein is found in a variety of foods, including: • Beans and peas • Dairy products (such as milk, cheese, and yogurt) • Eggs • Meats and poultry • Nuts and seeds • Seafood (fish and shellfish) • Soy products • Whole grains and vegetables (these generally provide less protein than is found in other sources) What It Does • Protein provides calories, or “energy” for the body. Each gram of protein provides 4 calories. • Protein is a component of every cell in the human body and is necessary for proper growth and development, especially during childhood, adolescence, and pregnancy. • Protein helps your body build and repair cells and body tissue. • Protein is a major part of your skin, hair, nails, muscle, bone, and internal organs.
    [Show full text]
  • 2021 February - FISH & SHELLFISH FREE MENU GSD INTERNATIONAL SCHOOL COSTA RICA MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 2 3 4 5 SPAIN
    2021 February - FISH & SHELLFISH FREE MENU GSD INTERNATIONAL SCHOOL COSTA RICA MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 2 3 4 5 SPAIN Macaroni a la italiana Cream of spinach soup Potatoes a la marinera Chickpea salad Vegetables bits whit jam Beef schnitzel Griddled turkey steak Diced breaded cheese SIN TRADUCCIÓN Spanish omelet Mixed sautéed vegetables Baked potatoes Greek salad Rice with vegetables Ratatouille Fresh fruit Fresh fruit Yoghurt Fresh fruit Fresh fruit Water Water Water Water Bread and water 8 9 10 11 12 Gallo pinto (rice and beans) Tossed broccoli Chicken soup with noodles Sautéed Mediterranean vegetables Cream of zucchini soup Roast chicken Sliced meat in creole sauce Pork tenderloin whit mhrooms gravy Homemade meatballs Chicken ravioli Coleslaw Garden rice Mixed salad Campesino potatoes Pilaf rice Fresh fruit Yoghurt Fresh fruit Fresh fruit Fresh fruit Bread Water Water Water Water and 15 16 17 18 19 LEBANON Rice with tomato Potatoes with ribs Lentil stew Tossed carrots with garlic with bacon Chicken parcels Griddled veal fillet French omelet with ham and cheese Griddled turkey steak Chiken whit roasted tomato sauce Grilled zucchini Vegetable stew Mixed salad Rice with corn Fresh fruit Yoghurt Fresh fruit Fresh fruit Fresh fruit Bread and Water Water Water Water water 22 23 24 CHINA 25 26 Pasta salad Cream of broccoli soup with croutons Chinese tacos Caprese salad White beans with chorizo Pork chop loin Breaded chicken fillet Three delights noodles Pork stew French omelet with ham Sauteed vegetables Garden salad Bok choy and vegetable salad Fries Mixed salad Yoghurt Fresh fruit Fresh fruit Fresh fruit Fresh fruit Water Water Water Water Bread and water.
    [Show full text]
  • Feijoada (Fey-Jwah-Duh) Brazilian Black Bean Stew Serves 6-8
    Feijoada (fey-jwah-duh) Brazilian Black Bean Stew Serves 6-8 Traditional Feijoada usually contains hard to source ingredients, such as pig’s ears, feet and tongue as well as salted beef. I’ve simplified the recipe with readily available ingredients. Serve the stew with white rice and sautéed greens and a glass of Dusted Valley’s 2013 Malbec of course! 1 1/2 pound pork shoulder, cut into 2 inch cubes 3 tablespoons olive oil 2 teaspoons Savor, divided 3/4 pound Linguica or smoked pork sausage, cut into 1/2" slices 1 pound bulk mild Italian sausage 2 large onions, sliced 1 tablespoon chopped garlic, about 4 or 5 large cloves 8 cups of water, divided 1 pound of dry black beans, not soaked but rinsed 1 pound corned beef, rinsed well and cut into 2 inch cubes 1 smoked ham hock, about 1 1/2 pounds. Have butcher cut into half 3 bay leaves 1 14.5 ounce can of petite diced tomatoes Toss the pork shoulder pieces with 1 teaspoon of the Savor and set aside. In a large enameled Dutch oven heat the oil over medium high heat. Add the pork shoulder and cook until browned, about 5-6 minutes. Remove the pork from the pan and set aside. Add the Linguica to the pot and cook until browned, about 2-3 minutes. Remove from the pan and add it to the pork. Next in the same pan brown the bulk sausage breaking up into small pieces as it cooks. This will take about 6-7 minutes.
    [Show full text]
  • Insects for Human Consumption
    Chapter 18 Insects for Human Consumption Marianne Shockley1 and Aaron T. Dossey2 1Department of Entomology, University of Georgia, Athens, GA, USA, 2All Things Bugs, Gainesville, FL, USA 18.1. INTRODUCTION The utilization of insects as a sustainable and secure source of animal-based food for the human diet has continued to increase in popularity in recent years (Ash et al., 2010; Crabbe, 2012; Dossey, 2013; Dzamba, 2010; FAO, 2008; Gahukar, 2011; Katayama et al., 2008; Nonaka, 2009; Premalatha et al., 2011; Ramos- Elorduy, 2009; Smith, 2012; Srivastava et al., 2009; van Huis, 2013; van Huis et al., 2013; Vantomme et al., 2012; Vogel, 2010; Yen, 2009a, b). Throughout the world, a large portion of the human population consumes insects as a regular part of their diet (Fig. 18.1). Thousands of edible species have been identified (Bukkens, 1997; Bukkens and Paoletti, 2005; DeFoliart, 1999; Ramos-Elorduy, 2009). However, in regions of the world where Western cultures dominate, such as North America and Europe, and in developing countries heavily influenced by Western culture, mass media have negatively influenced the public’s percep- tion of insects by creating or reinforcing fears and phobias (Kellert, 1993; Looy and Wood, 2006). Nonetheless, the potentially substantial benefits of farming and utilizing insects as a primary dietary component, particularly to supplement or replace foods and food ingredients made from vertebrate livestock, are gain- ing increased attention even in Europe and the United States. Thus, we present this chapter to
    [Show full text]
  • Rethinking Beans and Rice.Docx
    ReThinking Beans and Rice By Angi Schneider, Carol J. Alexander, Andrea Fabry, Tessa Zundel, Krystyna Thomas, Stephanie Stevens and Rebecca Shirk All contents copyright ©2014 Angi Schneider All rights reserved. This ebook is a collaborative effort by the authors to help those who are unemployed or underemployed. It is offered as a bonus to those who purchase Hope - Thriving While Unemployed during the first two weeks of its release date. Please do not distribute or copy this ebook without the expressed written consent of Angi Schneider. If in PDF form, it may be stored on your computer. This publication may be printed for personal use only. Disclaimer The information in this book is based on the authors’ opinion, knowledge and experience. The publisher and author will not be held liable for the use or misuse of the information contained herein. Introduction This ebooklet is a collaborative effort on the part of SchneiderPeeps, Spring Mountain Living, The Homestead Lady, Everything Home With Carol, It Takes Time, MomPrepares and Letters From Sunnybrook. Our hope is that this ebooklet will help you spend less money on groceries without compromising nutrition. You do not have to eat cheap processed food just to stay within your budget. All of the contributors have blogs full of fun, frugal and (mostly) nutritious recipes. Please feel free to visit each blog linked above. Sometimes beans and rice (or rice and beans) get a bad rap. However, beans and rice can be a great way to stretch your grocery dollars. And, contrary to popular belief, the meals don’t have to be boring.
    [Show full text]
  • Essential Amino Acids and the Plant-Foods
    Essential Amino Acids and the Plant-Based Foods That Contain Them Animal-based foods (meats, eggs, dairy) contain all 8 essential amino acids so they are not listed here. Fruits do have essential amino acids; however they are very low in milligrams. Most of the vegetables, grains and nuts listed have amino acids ranging from 100 to over 2000 milligrams (based on a 200 calorie serving) Also the foods listed may be more beneficial in particular forms, such as the seed instead of the plant, raw instead of cooked. And finally, if a food is listed in all amino acid categories, you may want to check nutritional values to ensure that you are getting the appropriate amounts. See the article on “Eat your protein! Stay healthy!” at http://ahicatlanta.com/articles/eat-protein-to-stay-healthy.html. A good website to check values is Self Nutrition Data at http://nutritiondata.self.com Essential Amino Acid High-Content Plant-Based Foods Isoleucine: seaweed, watercress, pumpkin leaves, swiss chard, Chinese cabbage, horseradish tree (the leafy tips), spinach, kidney beans, alfalfa seeds, sunflower seeds, sesame seeds, soy, baking yeast, soy, wheat, almonds, rice, bananas, apricots, peaches, avocados, persimmons, apricots, dates, kiwi, apples, oranges, cranberries, blueberries, plantains Leucine: seaweed, pumpkin leaves, watercress, horseradish tree (the leafy tips), alfalfa seeds, turnip greens, kidney beans, sesame seed, sunflower seeds, soy, peanuts, rice, bananas, apricots, peaches, guavas, avocados, figs, persimmons, raisins, pears, dates, apples,
    [Show full text]
  • Hot Meals Menu
    WEDNESDAY FEBRUARY 24TH Hot Meals BREAKFAST MONDAY FEBRUARY 22ND TUESDAY FEBRUARY 23RD SAUSAGE, CHEESE AND EGG BAGEL, Menu BREAKFAST BREAKFAST MELTED CHEESE, POTATO WEDGES SUNRISE BREAKFAST SANDWICH, SCRAMBLE EGGS, BACON AND OR VEGETARIAN: All hot meals are prepared SOURDOUGH BREAD, BACON, EGGS, SAUSAGE, PANCAKES, BREAKFAST SAUSAGE, CHEESE AND EGG BAGEL, at Islands Café and Served CHEESE, SERVED WITH TATER TOTS POTATOES MELTED CHEESE, POTATO WEDGES OR VEGETARIAN: OR VEGETARIAN: LUNCH at Freudian Sip in the SUNRISE BREAKFAST SANDWICH, SCRAMBLE EGGS AND EXTRA NEW ORLEANS PASTA, PENNE PASTA, Library SOURDOUGH BREAD, BACON, EGGS, PANCAKES, BREAKFAST POTATOES BLACKENED CHICKEN, CAJUN CHEESE, SERVED WITH TATER TOTS LUNCH SAUSAGE, BELL PEPPERS, TOMATOES, LUNCH TURKEY, SWISS AND BACON MELT, Hot meals times: ONIONS AND MUSHROOMS, CREOLE ORANGE CHICKEN, STEAMED RICE TOASTED CIABATTA BREAD, GARLIC Monday – Friday: CREAM SAUCE AND SESAME SCENTED VEGETABLES AIOLI, ONIONS AND TOMATOES breakfast: 7am‐9:30am OR VEGETARIAN: OR VEGETARIAN: OR VEGETARIAN: lunch: 11am‐1:30pm NEW ORLEANS PASTA, PENNE PASTA, ORANGE TOFU, STEAMED RICE AND GRILLED VEGETABLE PESTO MELT, dinner: 5pm‐8pm ROASTED SQUASH, BELL PEPPERS, SESAME SCENTED VEGETABLES TOASTED CIABATTA BREAD, GARLIC Saturday & Sunday: TOMATOES, ONIONS AND lunch/brunch: 10am‐2pm DINNER AIOLI, ONIONS AND TOMATOES MUSHROOMS, CREOLE CREAM SAUCE CHICKEN CAPRESE, BREADED DINNER dinner: 4pm‐8pm CHICKEN, LAYERED WITH TOMATOES, TACO TUESDAY, CHICKEN PASTOR, Retail prices: DINNER FRESH MOZZARELLA AND A TOMATO
    [Show full text]
  • Protein Powder: 7 Tips to Find the Best One
    Protein Powder: 7 Tips to Find the Best One 1. Make sure it's digestible. Almost all protein powders are easily digested, but when compared to each other, results vary. Currently, there is no single study that compares the digestibility of soy, hemp, rice, whey, casein, and pea protein powders using the same testing methods. Digestibility is important because it affects our body's ability to build muscle. Our bodies need protein to build muscle. One study found hemp protein to be about 87% digestible, but according to the Protein Digestibility-Corrected Amino Acid Scores (PDCAAS), it has about a 48% digestibility. The PDCAAS also rates soy protein isolate as 92% digestible and casein protein as 100% digestible. Current digestibility studies on pea and rice protein lack comparisons to other protein sources. However, the research clearly stated high digestibility on account of both proteins, but results are weakened when not compared to another protein. Digestibility can also be rated in terms of how fast it's digested. Whey has a rapid digestion rate, making it a digestibility winner. One research study found whey to be more digestible than soy, and soy was found to be more digestible than casein. 2. Look for one with a complete amino acid profile. A protein powder's amino acid profile determines whether or not it's a complete protein source (amino acids all globbed together are what make a protein). A complete protein has all the essential amino acids. Essential amino acids are the ones that the body can't synthesize on its own, making them a dietary requirement.
    [Show full text]