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NEW SEMESTER, NEW CHANGES

Welcome back to campus everyone! While campus life has changed in many areas, it is important to continue to properly fuel your day with a variety of foods. FSU Dining Services is excited to have you back on campus and continue to provide you with nutritious options in a safe environment.

WHOLE GRAINS MONTH

September is National Whole Grains Month®. According to the Dietary Guidelines for America, half of your grains eaten during the day should be whole grains. Whole grains contain the bran, germ, and endosperm which ensures fiber, B vitamins, and some protein. Refined grains are processed to remove the bran and germ, which takes away protein and vitamins of the grain.Take a look below on how to incorporate heart healthy and delicious whole grains!

  • When making a dish such as pasta, start with half regular pasta and half whole grains to adapt to the subtle taste change
  • Look for bulk areas in your grocery store to try new whole grains without needing to buy a large amount of it
  • Whole grains can also be gluten free! These include quinoa, amaranth, sorghum, teff, corn, millet, rice, and buckwheat
  • Add to soups, salads, power bowls and wraps
  • Use whole wheat pita for hummus or personal pizzas
  • Simmer in broth for more flavor in dishes
  • Visit the Whole Grains Council website for a full list of whole grains you can add to your plate

September is Better Breakfast Month!

  • Choose at least 3 food groups
  • Opt for whole grains
  • Be mindful of added sugars
  • Try new foods
  • Enjoy without screen distractions
  • Pack the night before if commuting
  • Scrambled eggs, whole wheat toast and fruit
  • Greek Yogurt with fruit and whole grain cereal•
  • On-the-go mix: nuts/seeds, whole grain cereal, un-sweetened dried fruit
  • Scrambled tofu with vegetables on English Muffin
  • Smoothie with fruit, low-fat dairy, oats and toppings

Turkey Bolognese with Whole Wheat Spaghetti

INGREDIENTS

  • 1 1/2 cup favorite tomato sauce
  • 2 teaspoons olive oil
  • 1/4 cup each carrot, bell pepper and onion, chopped
  • 1/2 pound ground turkey
  • 1 cup fresh spinach
  • 8 oz. whole wheat pasta
  • Shredded Parmesan

DIRECTIONS

  1. Cook pasta according to package.
  2. As pasta is cooking, heat oil in large skillet on medium-high heat. Add vegetables; sauté until tender. Add ground turkey (or chicken); cook until no longer pink.
  3. Stir in spinach until just wilted. Add in tomato sauce and stir. Reduce heat to low and simmer for 5 minutes.
  4. Serve turkey Bolognese over pasta and sprinkle with Parmesan.

NUTRITION serves 4 CALORIES: 400 CARBS: 40mg PROTEIN: 20g FAT: 20g SAT. FAT: 4g SODIUM: 500mg FIBER: 6mg

Recipe from Mindful by Sodexo

Hey, thanks for reading!

If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to jlitwak@framingham.edu, or call 508-626-4602. I'd love to hear your input!

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Credits:

Created with images by FOODISM360 - "WHOLE FOODS WELLNESS | black eyed peas + white pea beans, brown rice, whole wheat flakes, toasted kasha (buckwheat), brown bulghur" • Brooke Lark - "Put together all of my favorite eats on one plate. Because, as much as I adore the kids homemade pancakes, a bowl of fresh fruit is what I really want for Mother’s Day."