Trojan Fresh Market

Trojan Fresh Market

Thursdays, Sept 17, Oct 29, Nov 19, Jan 21, Feb 18, Mar 25, 11:00 am—2pm in Alumni Park. Here the university community can find:

• Fresh, locally grown produce
• Fresh hummus and Mediterranean foods
• Popcorn
• Sorbet fruit puree smoothies
• Dried fruits and nuts

 

Nearby Farmers Markets:

The Shrine Farmers Market
Tuesdays 9 a.m.-3 p.m.
Royal Street and Jefferson Boulevard

Adams/Vermont Farmers Market
Wednesdays 2-5 p.m.
St. Agnes Catholic Church
1432 W. Adams Blvd.

Expo Center/CSU Produce Stand
Thursdays 3-5 p.m.
3980 Menlo Ave., at Martin Luther King Boulevard, in front of the pool

L.A. Urban Oasis Farmers Market
Saturdays 7 a.m.-2 p.m.
5010 11th Ave.

FAME Church Farmers Market
Saturdays 10 a.m. to 4 p.m.
Southwest corner of Western Avenue and Adams Boulevard

Exposition Park Farmers Market
Saturdays 11 a.m.-4 p.m.
South lawn of Natural History Museum

 

USC Hospitality

The USC Hospitality website provides information on dining. Residential meal plans, retail dining and a map to all dining location at UPC may be found here.

Hospitality Nutrition Hot List - THE LOT

Be among the first to try the healthiest choices at The Lot

 

Submarina
Superb ingredients make the sandwiches at Submarina great. The top meats are the sliced turkey, ham, roast beef and the oven roasted chicken. All four of these healthy choices provide a variety of flavors and nutrients, plus they are rich in lean protein.

To enjoy the benefits of all these meats, I recommend choosing different ones or combinations each time you go to Submarina. Remember to load up on the fresh veggies: sprouts, tomatoes, peppers - all of which are fat free, low in calorie and full of
flavor, crunch, vitamins & minerals.

The avocado slices, rich in monounsaturated fat (the kind that actually helps your heart) make a nice addition to any sub. The ATC: avocado, turkey & cheese is a good example of using avocado in an absolutely healthy sandwich. Another great choice is The
Garden: turkey & havarti cheese. Choose mustard for a fat-free condiment or enjoy or small amount of cheese or mayo. The fresh baked wheat is our healthiest bread.

Zao Noodle Bar  
This dining location provides a wide variety of healthy choices such as the Veggie Summer Rolls and Chicken Summer Rolls. Vietnamese Rice Noodles Salad with Grilled Pork and the Ginger-Garlic-Chili Chicken & Prawns are excellent examples of lean
high protein foods with mouth watering flavors - you will never miss the extra calories.

 
Red Mango
You really can't find a better dessert that this non-fat frozen yogurt; it even gives you a little bit of calcium and and protein. The only way to make it better is to top it with fresh fruit or almonds. It's light and refreshing - a great healthy choice.

 
Baja Fresh
For a hearty eater who cares about nutrition, the Burrito Mexicano with either chicken or steak is the choice. It's a big, high protein burrito loaded with lean charbroiled meats, beans (think: protein, fiber, negligible fat, high quality carb), rice, cilantro, onions and salsa.

A satisfying meal for a more moderate eater is Bare Burrito with either chicken, steak or carnitas, lean charbroiled meats, beans, and salsa. Choose the Chicken Taco for a snack or pair it with sides of rice and beans. Again - lean, lean, lean, but this time small.

Two "good for you" additions that make your Baja favorites even tastier: salsa from fresh tomatoes and guacamole made from heart-healthy avocados.

Wolfgang Puck  
Healthy choices at Wolfgang? You bet! Rotisserie chicken is the ideal comfort-protein-health food, just make sure to peel back the skin.

Rotisserie Chicken is also also great for home. Most of us don't roast chickens for ourselves - too much time and clean-up! But, even the busiest person can use this chicken as the main ingredient for many meals. Here are some great combos:

• Combine chopped chicken with rice or pasta, veggies and your favorite dressing
• Combine chopped chicken with fruit & veggies like chopped apple, raisins, celery and low fat mayo
• Make an easy soup with chicken broth, frozen veggies and some rice or noodles
• Great salads (just remember to go light on the dressing)

Starbucks
There are some good choices to be made at Starbucks. The beverages that have nonfat milk as a base are great sources of calcium and protein. Tea, especially green tea, is rich in antioxidants which help reduce your risk of heart disease and cancer. Unsweetened iced coffee and tea are calorie & fat free.

If you don't find yourself near The Lot, you can also find coffee, tea and milk beverages at Trojan Grounds and LiteraTea.

 Carl's Jr
A campus favorite is Carl's Jr and it can be your favorite if you make healthy choices. Charbroiled BBQ Chicken is a truly high flavor, high protein, low fat choice. Seriously, a sandwich with this much protein, this little fat, and such good flavor is a real find in the fast food world. See more about The Lot at http://hospitality.usc.edu/.

Comfort in the Cold

January is a natural time to crave comfort.  It’s cold outside, life is back to normal after the holidays and it just feels right to snuggle in to recharge.  What sort of food matches the mood?  For many people, it’s the aromas, flavors and textures of sweet memories, love and security.  Let’s explore how our favorite comfort foods can nurture the spirit, nourishes the body and please the senses.

 

Oatmeal

Be it steel-cut, old fashioned, quick or instant, does it get more soothing than a steaming bowl of oatmeal on a chilly morning?  This year, move beyond plain, winter white oatmeal.  Introduce some vibrant colors and interesting textures and you’ve opened your bowl to a wonderland of pleasure and nutrition.  

 

Simmer dried fruit like cranberries, chopped apricot, and raisins along with the oatmeal to soften the fruit and blend the flavors.

When the oatmeal is ready to eat, mix in fresh or frozen berries, chopped apple, pear or banana.

Add crunch with chopped nuts and sweetness with a sprinkle of granola.

Top with low fat or non fat dairy or soy milk.

 

At USC you can start your day with fresh oatmeal at Parkside, EVK, Café 84, the Popovich & Law School Cafes, Trojan Grounds, Plaza Cafe and Einstein Bros Bagels (HSC).  Mix and go with some ultra-convenient instant oatmeal from Trojan Grounds and The Lot.

 

Soup

Like no other category of food, soup is personal and influenced by as many factors that make us individuals.  Just look at simple chicken soup - everyone has an idea of what it should be like. 

•     Does your perfect chicken soup have wide noodles, skinny noodles, rice, wontons, potatoes, spaetzle, matzo balls, dumplings, or crackers? 

•     Is the broth clear, creamy or rich with schmaltz? 

•     You taste lemon, basil, miso, ginger or parsley? 

•     Do you see lentils, carrots, celery, leeks or spinach?

•     Does it come from a stock pot, a wok, a can, a box, a restaurant or Mom?

The questions go on and on but one thing is for sure: you can learn a lot about a person from their soup. 

 

You can enjoy a wide variety of has warming, revitalizing soups at all of the USC Hospitality restaurants throughout campus.  At home, you might like to try one of these.

 

 

Lentil Soup with Six Vegetables

Adapted from Food & Wine

 

2 tbsp olive oil

2 onions, cut into 1-inch pieces

2 carrots, cut into 1-inch pieces

2 ribs celery, cut into 1-inch pieces

6 cloves garlic, peeled

1 pound lentils

2-1/2 quarts water

1 tsp dried rosemary, crumbled

2-1/4 tsp salt

¼ tsp dried red pepper flakes

¼ tsp black pepper

1 fresh red bell pepper or 1 bottled roasted red pepper

1 bunch spinach, chopped coarsely

 

1. In a large pot, heat oil over moderately high heat. Add onions, carrots, celery and garlic.
2. Cook, stirring occasionally, until lightly browned, about 5 minutes.
3. Add lentils, water, rosemary, salt, red pepper flakes, and black pepper.  Bring to a boil, reduce heat, and simmer until the lentils are tender, about 40 minutes.
4. Meanwhile, if using fresh red pepper, roast it over an open flame or broil, turning with tongs, until charred all over.  When pepper is cool enough to handle, pull off the skin, remove the stem, seeds and ribs.  Cut the pepper into 1-inch pieces.  If using bottled roasted pepper, cut into 1-inch pieces and add to soup.
5. Stir the spinach into the soup and simmer until wilted, 3-4 minutes.

This is a very versatile soup.  You can use any kind of lentils and fresh greens that you like.  I once added shitake mushrooms and it was good beyond words.

 

 

Fast & Happy Minestrone

You can make everybody happy - fast!

 

1 cup chopped onions

2 garlic cloves, minced

2-3 tablespoons olive or canola oil

6-8 cups vegetable broth (canned or made from bouillon, low sodium is better)

Total of 6 cups of chopped veggies (fresh or frozen)

            Carrot                                      Peas

            Celery                                      Corn

            Butternut squash                     Green beans

            Potato                                      Cabbage

            Sweet potato                            Yellow squash or zucchini

Can of chopped tomatoes (about 16 oz)

1 tsp dried oregano

1 tablespoon dried basil

1/a tsp pepper

½ cup orzo (or other tiny pasta)

Bunch of fresh, chopped spinach (optional)

Can of cannelloni or other white beans, rinsed

Parmesan cheese (optional)

 

1. Heat oil in soup pot; add onion & garlic, sauté till tender.
2. Add vegetable broth and veggies, bring to a boil.  Lower heat to simmer about 20 minutes.
3. Continue to simmer until pasta is soft.
4. Sprinkle with parmesan cheese

Mushroom Barley Soup 

1 tbsp butter or oil

1/2 cup chopped onion

1 chopped leek

1 cup cubed carrots

1/3 cup barley

1 tsp salt

4 whole peppercorns

2 quarts water

2 cups cubed potatoes

1 bay leaf

1/4 tsp thyme

8-16 ounces fresh mushrooms, thinly sliced

 

1.   In a large pot, heat butter or oil over moderately high heat. Add onions and leek.

2. Cook, stirring occasionally, until lightly browned, about 5 minutes.
3. Add carrots, barley, salt, peppercorns and water. Bring to a boil, reduce heat, cover and simmer for one hour.
4. Add potatoes, bay leaf, thyme and mushrooms.  Simmer uncovered, 45 more minutes.
5. Garnish each bowl with fresh dill or swirl with a little low fat sour cream

Hot Chocolate

Unpretentious, soothing and even good for you, hot chocolate has a history as rich as its flavor. 

•     The Aztec and Mayan people of around 600 AD had a stroke of absolute brilliance when they first made a drink they called xocolat from the roasted beans of their cacao trees chili peppers and water. 

•     In 1528, Hernando Cortez brought some beans back to Spain, and his countrymen made the hot drink their own by trading the chili pepper and water for sugar, nutmeg, cinnamon and water.

•     By the mid 1600’s hot chocolate drinks were all the rage and Europe was never the same the again.

 

Through the ages, chocolate has been used to treat anemia, tuberculosis, fever, gout, PMS and to comfort the liver, strengthen the heart, aid in digestion and stimulate the kidneys.

Today, research suggests the following about dark chocolate:

•     Contains flavonoids that can help prevent heart disease

•     Contains catechins that can help boost your immune system and also help protect against heart disease and cancer

•     Contains oleic acid, the same monounsaturated fat in olive oil

•     Contains stearic acid that helps to increase your HDL (good cholesterol) and does not increase your LDL (bad cholesterol)

•     Contains an antibacterial agent that inhibits tooth decay

•     Helps us feel calm and happy because when we eat it, the brain releases serotonin and endorphins

•     Is a good source of magnesium, potassium, copper and calcium

 

Healthy Trojans appreciate the calcium, vitamin D and protein a steaming cup of hot chocolate made with low fat or non fat milk.  Get yours made just the way you like it at Trojan Grounds, Café 84, Popovich, Law and Tutor Hall Cafes, the Lot, LiteraTea, and Einstein Bros Bagels and the Plaza Café at HSC.

 

At home, you can try this Mexican Hot Chocolate from Sunset magazine.

2/3 cup slivered almonds
2 quarts milk
8 ounces unsweetened chocolate, coarsely chopped
1 cup sugar
1 tablespoon vanilla
2 teaspoons ground cinnamon
8 cinnamon sticks (each 4 to 5 in. long), optional

1. In a 5- to 6-quart pan over medium heat, stir almonds until golden, 5 to 7 minutes.

2. Add milk and chocolate to pan and stir occasionally over medium heat just until chocolate is melted (flecks are okay) and milk is hot (do not boil), 12 to 15 minutes. Add sugar, vanilla, and ground cinnamon; stir just until sugar is dissolved, about 1 minute.

3. Pour about a third of the hot milk mixture into a blender. Holding lid down with a towel, whirl until very smooth and frothy; pour into a pitcher. Repeat twice to purée remaining mixture. To serve, pour hot chocolate into cups (8 to 12 oz.) and garnish with cinnamon sticks.

Scrumptious Summer Salad Recipes

Why salad?

Say the word and you feel good; eat one and you feel great.

Salads are perfect for summer and with so many kinds, they are practically a food group in themselves. Main course, side dish, even dessert - there is salad for everyone and every season.

Tossing your best bowl

All salads are not created equal. Here is a guide to building a healthy salad and what to think about with a salad that’s made for you.

• Choose your leafy green base with deep color and flavor in mind: spinach, romaine, butterhead, arugula & chicory are good sources of vitamins A & C and of folate.
• Indulge in these top tier vegetables; they give you most vitamins, minerals and fiber per bite plus no more than 25 calories per ½ cup: broccoli, tomatoes, carrots, sweet & hot peppers, asparagus, cauliflower.
• Enjoy these vegetables; not quite top of the list but great for added crunch, texture, flavor and still no more than 25 calories per ½ cup: celery, cucumbers, mushrooms, artichoke, green beans, beets, yellow squash & zucchini.
• Add satisfaction with these proteins: Hard cooked egg whites, tuna, tofu, skinless chicken or turkey, cottage cheese, black, kidney or garbanzo beans.
• These foods are high in fat so add just a sprinkle for a hint of flavor: hard cooked egg yolks, cheese, bacon bits, sunflower seeds, croutons, chicken or tuna salad made with mayo.

Finish with dressing

• Olive oil & vinegar is the classic in taste and nutrition. Be sure to sprinkle the olive oil sparingly: a 3:1 ration of vinegar to oil is about right.
• If a prepared dressing is your choice, use this great tip. Have your dressing in a small cup, dip the end of your fork in the dressing and then spear your veggies - you’ll get just the right amount for each bite.
• If you prefer to mix your dressing in, be sure to use no more than 1 tablespoon (about the size of your thumb).

Where to get a great salad at USC

Summer salad bars

• Café 84
• Parkside
• EVK salad bar (closed for summer break)

Tutor Hall Café

Tossed before your eyes daily; ask for dressing on the side

• Café Salad
• Inslata Salad
• Roasted Chicken & Artichoke Salad

Law School & Popovich Cafés

Rotating specialty salads tossed before your eyes daily; ask for dressing on the side

• Piri-piri Chicken Salad
• Chicken Fajita
• Herbed Tofu tuna Nicoise

Trojan Grounds

• Organic to Go Salads

LiteraTea

Fresh kosher salads everyday in the refrigerator:

• Tuna Nicoise
• Marinara Tofu
• Curry Bean Salad
• Vegan Spicy Noodles

Plaza Marketplace at HSC

Fresh everyday in the refrigerator

• Chinese Chicken Salad
• Mixed greens
• Fruit cups & bowls

Fresh kosher salads everyday in the refrigerator:

• Tuna Nicoise
• Marinara Tofu
• Curry Bean Salad
• Vegan Spicy Noodles

Rotating specialty salads tossed before your eyes daily; ask for dressing on the side

• Salmon
• B-B-Q Chicken
• Greek

Einstein Bros Bagels at HSC

Fresh everyday in the refrigerator

• Chicken Chipotle
• Thai Chicken
• Fruit salad

Salads to make at home

Mango Rice Salad with Chicken & Lemon Dressing

Salad ingredients:

• 1 cup uncooked brown, wild or mixed rice
• 1 cup mango, peeled & diced
• 1 cup cooked chicken, bite-sized pieces

or

• 1 cup baked tofu, bite-sized pieces
• 1/2 cup green onions, chopped

Lemon dressing ingredients:

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon tamari or soy sauce
• 1 teaspoon grated fresh ginger
• 1/2 teaspoon grated lemon juice
• 1 small clove garlic, crushed

1. Bring rice, 1-1/2 cups of water and a pinch of salt to a boil.
2. Cover, reduce heat and simmer till tender.
3. Fluff rice in a large bowl to cool.
4. For the dressing, whisk together the oil, lemon juice, tamari or soy sauce, ginger, lemon zest and garlic in a small bowl.
5. Just before serving pour the dressing over the cooked rice, mango and chicken.
6. Toss to blend and serve.

This salad is based on a recipe from Lotus Foods and its true beauty is its versatility. Many combinations of grains (rice or small pasta), firm fresh fruit (apple, pear, peach, and nectarine), protein (turkey, pork roast) and dressing (bottled or homemade) work quite well. The variations are endless so choose your favorites and use your imagination.

Two Bean Salsa

Combine in a large bowl:

• 3 cups corn (fresh or frozen, lightly blanched or steamed)
• 2 cups chopped, seeded tomatoes
• 2/3 cup sliced green onion
• 4 tsp minced cilantro
• 15 oz can garbanzo beans, drained & rinsed
• 15 oz can black beans, drained & rinsed
• 1 cup minced bell pepper

Shake dressing ingredients in a little jar:

• 1/4 cup olive oil
• 1/4 cup + 2 Tbsp lime juice
• 1-1/2 tsp cumin
• 1/2 tsp salt

Toss dressing & veggies, refrigerate 4-6 hours. Feel free to play around with the ingredients, just about everything except marshmallows work.

Refrigerator Nicoise

You can make this classic salad an endless variety of ways with the ingredients you like and have on hand. It always comes out pretty and delicious.

• Protein: choose one or more and plan for about 3 oz total protein per person
• Sliced chicken
• Firm broiled fish
• Tuna
• Hard boiled eggs

Dressing
Use your favorite vinaigrette or try this easy one

• 1 part red wine vinegar: 2 parts olive oil
• Small amount Dijon mustard
• Sprinkle sugar
• Pinch S&P
• Very finely chopped garlic and basil or parsley

Vegetables
Mix & match

• Bed of mixed lettuce or spinach leaves
• Olives or capers
• Thinly sliced onion or scallions
• Asparagus or green beans
• Cherry tomatoes or tomato wedges
• Roasted bell pepper
• Artichoke hearts
• Roasted yellow squash slices

Grain
Plan about ½ cup per person of tiny potatoes or pasta.

Strawberry Salad

Perfect for right now - while strawberries are in season.

• 3 tbsp vinegar
• 1/8 tsp pepper
• 2 tbsp water
• 3 cups strawberries, quartered
• 1 tbsp honey
• About 6 cups salad greens
• 2 tsp olive oil
• 4 tsp toasted pine nuts, walnuts or pecans
• 1/8 tsp salt

Combine vinegar, water, honey, olive oil, salt & pepper.
Combine strawberries & greens.
Toss with vinegar mixture, sprinkle with nuts.

Patrice Barber, RD  USC Hospitality Nutritionist 

 

Healthy Vegetarian Dishes

Article by Patrice Barber, USC Hospitality Nutritionist

Ask Trojan vegetarians their reasons for going meat-free and you’ll hear many different, but equally passionate answers:

• For my health - as a vegetarian I eat more fruit, vegetables, grains & beans and that improves my odds of avoiding heart disease, cancer and diabetes
• My religion teaches that abstaining from meat is necessary for proper spiritual life
• For the environment - we need to prevent the pollution of animal agriculture and preserve irreplaceable ecosystems
• I’m an animal lover - I don’t like factory farm conditions and I won’t live in a way that supports them
• If we all ate vegetarian, there would be plenty of food for everyone in the world

Ask those same Trojans the details of their vegetarian diets and the responses will vary just as much:

• I eat eggs and dairy foods, but no meats
• I eat dairy foods, but no other animal foods
• I eat fish, but avoid other animal foods
• I eat no foods of animal origin whatsoever
• I like to go meat-free expect special occasions like holidays and family gatherings

USC Hospitality aims to please all of these Trojans with fresh, delicious choices. Here are some chef specialties, grab & go favorites and snacks sure to delight our vegetarian guests.

Café 84

Wok Crazy

Fill your bowl with a wide variety of fresh vegetables, have our chef add tofu and Cilantro Chili or Sesame Miso sauce, enjoy with rice or noodles

Wahoo’s Fish Tacos

Choose spicy Cajun Mushrooms or Vegetables for your Wahoo Salad, Enchiladas, Burritos and Bowls. Enjoy the both the black and spicy Cajun white beans and top it all with fresh guacamole and salsa

Casa Italiana

Two veggie sauces, Pomodoro and Alfredo blend perfectly with our multigrain pasta, top with California vegetable medley

The Grill

Garden Burgers, rice, beans and cheese pizza

TheLot

Submarina

Our Veggie Sub is a garden of fresh vegetables and delicious toppings

Zao Noodle Bar

• Monk’s Vegetarian Delight
• Veggie Summer Rolls
• Chinese Chicken Salad - we are happy to make this with tofu in place of the chicken

Baja Fresh

• Veggie Burrito
• Ensalada Salad

Wolfgang Puck

• Vegetable pizza and side dish of fresh veggies

Tutor Hall Café

• Roasted Vegetable Sandwich
• Café Salad
• Inslata Spinaci

Popovich and Law School Cafes

• Caesar Salad
• Caprese Salad

Would you like a bowl of hot vegetable soup, or a freshly packaged vegetarian sandwich or salad? How about veggie sushi or edemame? What about energy bars, dried fruit, fresh granola, nuts, trail mixes, yogurt, soy milk or an Odwalla smoothie?Look for these treats throughout campus at Trojan Grounds, Café 84, the Marketplace at The Lot, LiteraTea, Popovich, Law Schoo and Tutor Hall Cafes.

Plus, Trojan Grounds, Tutor Hall Café, LiteraTea and Starbucks at Café 84 and The Lot all serve steamed soy milk lattes and hot chocolate. Please see the USC Hospitality website for more information, including hours of operation:
http://hospitality.usc.edu/

If you have a question about vegetarian diets: how to start, how to make sure you’re getting what you need or to make a suggestion of a new vegetarian food we could serve, please write to “Ask the Dietitian” at http://hospitality.usc.edu/

What ever your vegetarian taste or needs, USC Hospitality has something for you.

Vegetarian dishes to try at home

Tex-Mex Stuffed Peppers

2 large bell peppers, cut the long way, remove seed and membranes

Combine:

• 1 cup cooked rice
• 1 cup black beans, drained & rinsed
• ½ cup corn
• ½ chopped onion
• 1 oz chopped green chilies
• ¼ tsp liquid smoke
• ¼ tsp cumin
• 1/8 tsp salt
• 2 tbsp chopped cilantro

Spoon into peppers in a foil-lined baking pan

Cover with foil, bake at 350° for 20 minutes

Remove cover, sprinkle with ¼ cup Monterey Jack cheese,bake 5 more minutes or until cheese has melted

 

 Vegan Split Pea Soup

A classic, especially good on a chilly fall day

 1 pound uncooked split peas

9 cups water

2 bay leaves

1 ½ tsp salt

2 cups chopped carrots

1 ½ cups chopped celery

1 ½ cups chopped onion

1 tsp thyme leaves

¼ tsp pepper

½ tsp sage

1 tsp garlic powder

3 Tbsp vinegar or lemon juice

Combine dried split peas, water, bay leaves, salt, veggies, thyme, pepper, sage and garlic powder in a large kettle. 

Bring to a boil and then reduce heat and simmer for 2 hours. 

Stir occasionally and check to make sure there is enough water and that the split peas do not stick.  Add more water if it becomes too dry.

Soup is done when split peas are almost smooth and veggies are soft.

Salt & pepper to taste, add vinegar or lemon juice just before serving.

 

Lentil and Walnut Salad

Enjoy warm or chilled, even better the next day

 2-1/2 cups rinsed lentils

3 carrots, peeled and cut into approximately ½ inch wide slices

1 medium onion, peeled and chopped

3 cloves

1-1/2 quarts vegetable broth

1 bay leaf

2 tsp dried thyme

1/3 cup wine vinegar

3 garlic cloves, peeled and minced

1/2 cup olive oil

1 cup walnut halves

1 cup thinly sliced scallions, with green tops

Chopped parsley

Salt and pepper to taste

 

In a large pot, bring lentils, carrots, onion, cloves, vegetable broth, bay leaf and thyme to a boil; simmer about 25 minutes until lentils are just tender

Combine vinegar, garlic and olive oil with a wire whisk; pour over warm lentils (remove bay leaf)

Sprinkle with scallions, parsley, salt and pepper

 

Black Bean Dip

Great with baked tortilla chips or as a sandwich spread

 

1 can black beans, drained & rinsed

2 tbsp liquid from can of beans

Squeeze of fresh lemon or lime juice (or more)

½ tsp onion powder

½ tsp garlic powder

½ tsp cumin

½ tsp chili powder

Pinch of pepper

Pinch of salt

Handful of chopped cilantro leaves

Drain beans, reserving 2 tablespoons of liquid, then rinse in a strainer.                         Add beans, reserved liquid, lemon juice and all remaining ingredients to a food processor, mini food processor or blender.  Process until smooth then taste and adjust seasonings as desired.

You can also use a potato masher because the beans are so soft.

 

Tofu Dill Dip

Light, healthy dip, great for parties or as a topping for baked potatoes

 

1/2 lb tofu, soft, silken

Fresh dill, bunch, chopped

Fresh parsley, handful, chopped

2 tbsp olive oil

Lemon juice, start with 2 tbsp, add more to taste

1/8 tsp pepper

Salt or seasoned salt, to taste

Minced onion, start with 2 tbsp, add more to taste

Minced garlic, start with 2 cloves, add more to taste

Beau Monde seasoning (this is a dry spice, celery salt will work but is not as well)

 

Beat the tofu till smooth, stir in the other ingredients, chill.

Serve with pita bread or chips.

 

Fluffy Tofu Cups

Definitely a rich dessert, but a great way to fool friends who don’t think they like tofu

 

12 oz bag of semi-sweet chocolate chips

½ cup peanut butter

1 tsp vanilla

2-12 packages silken or extra firm tofu

1 large banana (optional)

½ cup peanuts (optional)

 

Melt chocolate chips in microwave with 2 tablespoons water.  Stir in peanut butter.

Thoroughly blend tofu in a blender, food processor or with a hand mixer.

Add chocolate, peanut butter and vanilla to tofu.  Blend until smooth and fluffy.

Divide into 10 small cups.  Garnish each with banana slices and peanuts.

Health Promotion and Prevention Services: Resource Room

The Resource Room provides books and pamphlets on nutrition and health information and promotes the health of the student as well as the overall health of the campus

Contact: 213-730-4777

Healthy Eating Consultation

Healthy Eating Consultation is a small group of up to four people who meet in a safe, confidential and supportive class led by a Nutritionist.

Contact: 213 30-4777

Eating Disorder Treatment

The Eating Disorder Treatment Team is a group of caring professionals that assists students who have eating disorders. The team is comprised of two psychologists, two physicians, a psychiatrist and a registered dietitian.

Contact: 213-730-7711