February 24, 2013 by Liz
February 24, 2013 by Liz
Thank you so much to everyone who helped out at Healthy Alternatives last Thursday. It was quite a hit! People loved all of the treats that were provided as well as meeting the members of HealthNutS. We look forward to the next one. Just in case you didn’t get a chance to stop by, here are some photos from the event. See you at our next G-body meeting!
February 21, 2013 by Liz
Welcome to the Undergraduate Health and Nutrition Society (HealthNutS) blog!
HealthNutS is so pleased to be hosting our bi-annual Healthy Alternatives in Mann Library Lobby from 11:30 a.m. – 2 p.m. (or until goods are out) today 2/21/13! We have a number of really tasty recipes to share with those who visit our table for FREE this afternoon. If you are planning to visit today or already visited and want to try making some of our recipes yourself, here is what we shared and why it is a healthier alternative to an ordinary snack food. The hyperlink above labeled “Healthy Alternatives Spring 2013” is a Word Document complete with pictures if you want to print the recipes out for easier use in the kitchen (thank you Michelle!). A special thank you goes out to all of our members who shared recipes and donated food samples along with those who table the event. If you are interested in joining the HealthNutS, we welcome all members of the Cornell Community, regardless of your major! Meetings are held every other week on Thursday at 5 p.m., and our next G-body meeting will be 2/28/13. You can sign up at our table today or email email@example.com.
Baked Banana Chocolate Chip Donuts
• 1 cup Mashed Ripe Banana (Roughly 2 small bananas)
• 1/2 cup Raw Cane Sugar
• 1/2 cup Fat Free Greek Yogurt (I use 0% Fage)
• 1/4 cup Unsalted Butter (Melted)
• 2 Eggs (Room Temperature)
• 1 teaspoon Pure Vanilla Extract
• 2 cups Spelt White Flours (You can also use AP Flour)
• 1 teaspoon Baking Powder
• 1/2 teaspoon Baking Soda
• 1/4 teaspoon Salt
• 1 cup Chocolate Chips (I used 1/2 dark chocolate chips and 1/2 milk chocolate chips)
• ¼ cup raw sugar
• 1 tablespoon cinnamon
1. Preheat over to 325F
2. Using your electric mixer, add the mashed banana, sugar and Greek yogurt.
3. Add melted butter, eggs and vanilla extra and mix.
4. Add flour, baking powder, baking soda and salt to the batter and mix until just incorporated. Do not over mix!
5. Using a spatula, fold in the chocolate chips.
6. Scoop the batter into a zip lock bag and seal shut. Using scissors, snip the bottom corner of one side of the ziplock bag to create your homemade piping bag.
7. Grease your doughnut baking pan and pipe 3/4 full the batter into each doughnut mold.
8. Optional: Sprinkle cinnamon and sugar mixture on top of each doughnut batter before baking.
9. Bake for 12 to 15 minutes. Remove from the pan and allow to cool
20 minute Applesauce Cookies
• 3 ripe bananas
• 2 c. rolled oats
• 1/3 c. applesauce
• 1 tsp. vanilla extract
• 1 tbsp. ground flax
• 1/2 c. dried cherries
1. Preheat oven to 350 degrees.
2. Using a fork, mash the bananas in a bowl.
3. Stir in oats, applesauce, dried cherries, flax and vanilla extract. Mix batter well.
4. Drop by rounded spoonful onto a lined cookie sheet. Bake for 20 minutes.
Fruit and Veggie Chips
Banana and apple chips:
• Thinly sliced Banana
• Thinly sliced Apple
• Apple juice
Sweet potato and carrot chips
• Thinly sliced sweet potato
• Thinly sliced carrots
• Garlic Powder
1. Place in a dehydrator for 8-12 hours
2. Bake at 225F for 1 hour; flip and bake for another hour
Low Fat Chocolate Chip Cookies
• 2.25cups flour
• 1tsp baking soda
• 1tsp salt
• 1cup applesauce
• 3/4cup granulated sugar
• 3/4cup brown sugar
• 1tsp vanilla, 2eggs
• 12oz semi-sweet chocolate chips
1. Preheat oven to 375.
2. Beat / mix applesauce, granulated and brown sugar, vanilla, eggs, and salt until creamy
3. Add flour, baking soda and mix.
4. Add chocolate chips and mix.
5. Bake on ungreased cookie sheet 8-10 minutes. Final product will be chewy, delicious, chocolate chip cookies.
Black Bean Brownies
• ½ cup cocoa
• ½ cup canola oil
• 15oz can black beans, rinsed or dried
• 1 ¼ cup sugar
• 3 eggs
• ½ tsp baking powder
• 1 tsp vanilla
Optional: ½ cup finely chopped walnuts
1. Preheat oven to 350F
2. Spray an 8 x 8 inch baking pan with cooking spray and set aside
3. In a food processor or blender, combine all ingredients (but nuts); blend until smooth
4. Stir in nut
5. Pour batter into pan and bake for 35-40 mins until set in the center
• 1 cup mashed ripe bananas (about 2 large bananas)
• 1 teaspoon baking soda
• 1/2 cup low-fat plain yogurt
• 1/4 cup canola
• 3/4cup light brown sugar
• 2 large egg whites
• 1 teaspoon pure vanilla extract
• 1 cup all-purpose flour
• 1/2 cup whole wheat flour
• 1/2 teaspoon ground cinnamon
• 1 teaspoon baking powder
• 1/4 teaspoon salt
1. Preheat oven to 350 degrees F (180 degrees C) and place the rack in the center of the oven. Spray an 8 x 4 inch (20 x 10 cm) loaf pan with a nonstick vegetable cooking spray
2. In a large bowl, mix the mashed bananas with the baking soda and yogurt. Allow to sit while you prepare the rest of the batter.
3. Meanwhile, in a separate bowl, whisk together the oil, sugar, egg or egg whites, and vanilla.
4. In another large bowl, whisk together the flours, baking powder, ground cinnamon and salt.
5. Then combine the banana mixture with the oil mixture and then add to the flour mixture. Stir just until all the ingredients are moistened. Pour into the prepared pan and smooth the top. Bake for about 45 -55 minutes, or until a toothpick inserted in the center of the loaf comes out clean.
6. Remove from oven and place on a wire rack to cool.
Low Fat, Whole Grain Gingerbread
• 4 cups whole wheat flour
• 3 cups brown sugar
• ¼ molasses
• 1tsp baking soda
• 1 tbsp ginger
• 1tsp cinnamon
• 1tsp nutmeg
• 1 tsp ground cloves
• 1 egg
• 2 tbsp applesauce
• 1 ¼ cup 1% milk
1. Blend all ingredients together until smooth.
2. Bake in an 8×8 pan until center is set, about 35-40 mins.
February 17, 2013 by Yulim (Chrissy) Lee
Aside from the first two weeks of school, I don’t know anyone who isn’t busy pretty much all year. Cornell students typically talk about how many prelims they have every week, how little sleep they’ve gotten, and how they don’t have time to do anything they want, so here’s how to be more efficient and savvy when you’re most stressed:
1. Make more food than you usually would earlier in the week so that you have leftovers to eat when you’re too busy to cook. A good example would be soup. If you have a freezer, you can freeze prepared foods and eat them later as well! I’ve found that freezing fresh bananas, kale, and red grapes are particularly useful for snacking purposes.
2. Use a slow cooker. Wake up a bit earlier and get the slow cooker going so that when you’re back, you have a meal ready for you and don’t have to be hungry and stressed out, scrambling for time to make food AND study.
3. Avoid energy drinks and drink water or tea/coffee! Just take a look at the nutritional information on those energy drinks like Monster, 5-Hour Energy, and Red Bull, and you’ll see why. Stick to ice cold water to wake you up, or the occasional tea and coffee to keep you focused. Stay hydrated!
4. Stretch and walk around for every 30 minutes of studying. Meet with a friend or go to the bathroom; I don’t know how many times I’ve seen people next to me at the library who seem to sit there for hours and hours. Personally, I benefit from moving around so that my productivity isn’t declining per minute.
5. Pack snacks for the day. If you’re going to be at school, you’ll need it. Any baked treat, chips, etc. are going to cost more out of your wallet. You usually have to wait in a line. The empty calories won’t help you stay energized. So pack fruits, crackers, dry cereal, pretzels, nuts, and other small snacks to keep you going.
6. Pick a specific time to exercise. Think of it as an appointment between you and your health. Cornell students typically walk on campus a lot, but high intensity exercise and muscle strengthening will also be beneficial to your health. If you pick a time to work out on certain days, you’ll have a greater chance of making time for it. Think about this – one hour of exercise is only 4% of your day. How much time are you currently dedicating to exercise?
7. Eat enough. This seems surprising because we read so much about obesity and how people should eat less. Unfortunately, many college students, as well as society in general, often have a distorted view of what a healthy body weight looks like. According to the Boston Medical Center, 45 million Americans try to lose weight every year, and invest $33 million in weight/diet-related products. If you’re eating well, and exercising, quit worrying about the perfect body and give your body the nutrition it needs. Become comfortable in the skin you’re in, if you’re already at a healthy body weight and body fat percentage; depriving your body of nutrients will only hurt you in the long run.
8. Reward yourself for getting things done so that you’re motivated to be more productive and work harder. If you’ll be on campus all day and have a prelim that night, make plans to do fun things with friends or your significant other so that you can destress before moving onto other tasks.
9. Don’t take things too seriously. Being stressed out can affect your health, performance in school, and interpersonal relationships. Lighten up a bit and use a little bit of stress to pump you up, but don’t let it overtake you to the point where you can’t have fun doing anything.
10. Take naps. I know that with all the work and commitments you have, getting a good night’s sleep is really difficult. If you know you’re staying up late, at least partially compensate for the sleep you lost by taking a short nap. You can wake up refreshed and tackle your responsibilities with more energy.