Category Archives: Recipes

The Sweet Facts About Sweet Potatoes

By: Talia Bondelli, DTR

Raw Sweet Potato on a Wooden Table
Image: Africa Studio/Shutterstock

What does it mean to eat the rainbow? Eating the rainbow signifies eating a variety of fruits and vegetables.1 All of the colors of fruits and vegetables have different health benefits that may reduce your risk of diseases.Sweet potatoes have a deep orange color, which is the pigment called beta-carotene.3 They are very nutritious and they are also fat free, which means they also have no saturated fat or trans-fat.4 Furthermore, they are low in calories and sodium, with about 100 calories and 70 milligrams of sodium for one medium sweet potato.4 Sweet potatoes can definitely sweeten up your life, and in a healthy way!

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Oodles of Zoodles

By Stephanie Ng, CSUN Dietetic Intern

Have you tried Zoodles, or also known as zucchini noodles?

Zoodles are made from spiralizing raw zucchini into spaghetti-like strands. Lower in calories, zoodles can be a gluten-free alternative to your traditional spaghetti1. A fresh and lighter version to traditional spaghetti2, zucchini noodles can be different and fun to make. Compared to spaghetti, zucchini noodles contains more vitamin A, C, B, potassium, and fiberand it is lower in calories than traditional spaghetti4. Best of all, increasing your vegetable intake may help lower blood pressure and prevent diabetes5, 6.This is also a great choice to increase your vegetable intake, get the most nutrients and vitamins, and maintain a healthy weight. Not ready to try it yet? Try mixing whole-grain spaghetti with zucchini noodles. Continue reading

Chickpeas and Hummus

By Steven Surico, BS, CSUN Dietetic Intern

Chickpeas belong to the legume family, which includes a variety of beans, peanuts, soybeans, and lentils, but are sometimes referred to as “pulses.”  Legumes are known to be an excellent dietary source of protein, carbohydrates, and fiber. Chickpeas are a good source of important vitamins such as riboflavin, niacin, thiamin, folate, and vitamin A precursor B-carotene1. Traditional hummus is a nutrient-dense dip or spread made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, and spices. To ensure you are getting a nutrient dense hummus, make it yourself with the ingredients listed above! Continue reading

Heal me Honey!

By Steven Surico, BS, CSUN Dietetic Intern

Honey is a natural product formed from the nectar of flowers by honeybees. It has widely been used for its therapeutic effect as well as nutritional purposes. It is primarily fructose and glucose, but also contains many amino acids, vitamins, minerals, and enzymes. Within the estimated 200 different substances that make up honey, they work together to create a synergistic antioxidant effect.1 Continue reading

Breakfast Benefits

By Alejandra Perez, CSUN Dietetic Intern

Imagine sitting at work or in your first class of the day. It is early in the morning and you are still somewhat sleepy. All you can think of right now is how much you miss your bed. Suddenly, another thought pops into your head. The student (or co-worker) next to you is eating a breakfast wrap that smells really good. Your gut lets out a loud growl. Today, like other days, you skipped breakfast because you were rushing. As the clock ticks, you get hungrier and hungrier. Only 2 more hours until you have a break and you can go eat something! Continue reading

Season for Seasoning with Garlic

 By Alejandra Perez, CSUN Dietetic Intern

From all the fruits, vegetables, and herbs that bloom this season, garlic is a beloved favorite. Most of us might like garlic for its sharp, savory taste but the qualities of garlic extend beyond its ability to season food. Garlic is a bundle of antimicrobial and antioxidant activity all at a very affordable price. With each bulb of garlic containing 10-12 cloves and costing about 79 cents, you are truly getting your money’s worth. In addition, garlic has a long storage life (3-5 months!) if kept in a cool, dry and dark place.1 Next time you mince a garlic clove to add to a dip, side dish, or soup, think of the following positive benefits garlic can have in your diet. Continue reading

Winter Vegan Comfort Foods

Written by Karina N. Almanza, CSUN Dietetic Intern

When I tell people I’m a vegan, 80% of them will respond, “Wow, I could never be a vegan.” The other 20% think it might be attributed to a career in nutrition as an aspiring Registered Dietitian or just all together think I’m crazy. Granted, I am slightly crazy but that’s just part of my quirky personality and has nothing to do with the title I take on as a vegan.

A vegan is an individual who abstains from the consumption of animal-related products avoiding meat, poultry, fish, eggs, milk, dairy products (butter, yogurt, cheese, ice cream) and honey. Continue reading

Food Traditions for Christmas and New Year

Written by Karina N. Almanza, CSUN Dietetic Intern

Los Angeles is a beautiful melting pot of different cultures, upbringings, beliefs and backgrounds. At CSUN, we take great pride in the diversity of cultures within our community. While there are several benefits to having many different cultures live within one community, the most delicious benefit is the variety of foods available in Los Angeles as a result of so many cultures being homed in one area. To better appreciate the diversity of cultures, I wanted to take you on a trip to different regions around world to see what foods are traditionally served during the holiday seasons. Continue reading

Staying Healthy Over the Holidays

Written by Trisha Patel, CSUN Dietetic Intern

The holidays are rapidly approaching and with that comes fun, family, food and the traditional layer of “warmth” we begin to carry throughout the winter. This year, why not try something new. Instead of living in fear of the upcoming festivities, let’s enjoy every minute of them while making smart and healthy decisions, without missing out on any of the holiday fun!  With these quick and easy tips and tricks you will not only be able to make healthy decisions, but also pack in the same amount of fun and memories, if not more!

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Meatless Mondays

Written by Elizabeth Kaoh, M.A., CSUN Dietetic Intern

There are a plethora of health and cost benefits in switching up a few of your meals throughout the week to vegetarian dishes. Common misconceptions of vegetarian meals are that it limits you to the monotonous salad for lunch, or that going plant-based means you won’t get adequate protein. Vegetarian dishes can be hearty, delicious, and creative! Plant protein also packs a solid nutritious punch, packing in a number of essential vitamins and minerals as well as fiber and protein. Continue reading