A Sweet Cuizine: Plant-Based Desserts

a sweet cuizine: plant-based desserts by total wellness

3

healtified: low-sugar smoothie bowls

10

dorm room recipe: midnight sweet tooth?

15 healtified: frozen treats for the summer

Dear reader, Welcome to our first zine! As the launch for our new annual super issue, Plants + People, approaches, we are excited to promote an illustrative zine with hand-picked web articles surrounding the theme of plant-based desserts. Our goal with this zine is to create an accessible and easy way for readers like you to become inspired to try out one of these recipes or simply learn about the health benefits of some delicious plants.

Stay tuned for our super issue during week 5 of Spring 2019 and enjoy!

Cheers, Stephanie Yang & Rachel Tsao, Director of External Affairs & Editor-in-Chief

meet the designers behind-the-zines

STEPHANIE YANG Director of External Affairs Designed “Healthified: Low-Sugar Smoothie Bowls”

STEPHANIE CHEN Art Director Designed “Healthified: Frozen Treats for the Summer”

ALEISA QUACH Assistant Art Director Designed “Dorm Room Recipe: Midnight Sweet Tooth?”

HEALTHIFIED: low-sugar SMOOTHIE BOWLS written by brigitta szeibert | design by stephanie yang

! y e n o h , honey, R A G U S into the blender, you could easily end up with a sugar bomb—albeit a natural one— for breakfast. Consuming high amounts of sugar first thing in the morning may cause your blood sugar to spike, leaving you to feel unsatisfied for the rest of the morning.1 Read on for tips on how to give your smoothie a healthy makeover.

1.

“17 healthy breakfast mistakes you might make this morning.” rd.com. (2016)

To say smoothies have a reputation for being healthy would be an understatement.

These colorful concoctions have reached the status of modern day elixirs, boasting an infinity of health benefits condensed into one 16 ounce glass. While smoothies are generally a healthier alternative to other breakfasts such as a bowl of Fruity Pebbles or Frosted Flakes, they may contain more sugar than expected. Indeed, people tend to overlook the high sugar content from having so much fruit blended into one serving. Not to mention, addins like honey, fruit juice, and sweetened milk can quickly increase the overall sugar content. If you’re not mindful of the quantity and quality of the ingredients you throw

STEPS TO A

SMOOTHIE MAKEOVER

1

Use unsweetened milk Non-dairy milk like almond and soy milk usually come sweetened.

2

add frozen, steamed cauliflower

Swap a piece of fruit with a handful of frozen veggies to lower the sugar content of your smoothie, while still maintaining a smooth, creamy texture.

Cauliflower is a great source of the phytonutrient sulforaphane, vitamin C, and folate, which may promote weight loss.2

2.

“10 best slimming foods.� everydayhealth.com (2007).

3

add leafy greens protip: chop a handful of greens and freeze them before use!

4

This can thicken your smoothie while also masking the distinctive taste of kale or spinach, allowing other fruity flavors to shine.

choose fruits with lower sugar content high-sugar fruits: apples, bananas, grapes, mangoes low-sugar fruits: blueberries, blackberries, strawberries

sugar content

sugar content

CUSTOMIZATION One of the best things about smoothies is that they are easy to customize based on personal preferences, so change up these recipes as you go! Here are some general tips for customizing your smoothie bowls.

1

Start with half a banana and about a cup of any frozen fruit.

2

Add more liquid if you want a more drinkable consistency.

3

4

Pour coconut milk into an ice cube tray overnight and add a few cubes to the blender for a creamy texture.

Use coconut water for a lighter consistency. it also gives the smoothie a subtle coconut flavor.

RASPBERRY MANGO SMOOTHIE blend the following ingredients!

1/2 of a frozen banana

1/2 cup of frozen mango

1 cube of frozen coconut milk

1-2 tbsp old-fashioned rolled oats topped with: kiwis, chia seeds, hemp seeds, coconut flakes

1/2 cup of unsweetened vanilla almond milk

1/4 cup of frozen raspberries

1/2 cup of frozen steamed cauliflower

blueberry coconut SMOOTHIE blend the following ingredients!

1/2 of a frozen banana

2 cubes of frozen coconut milk topped with: blueberries, chia seeds, toasted coconut flakes, granola

1/2 cup frozen blueberries

1 tbsp old-fashioned rolled oats

1/2 cup of unsweetened vanilla almond milk

peachy green smoothie blend the following ingredients!

1/2 of a frozen banana

1/2 cup of peach, sliced

1/2 cup of unsweetened 1 tbsp vanilla almond old-fashioned milk rolled oats

2 cubes of frozen coconut milk

large handful of leafy greens, chopped and frozen

1/2 cup of frozen steamed cauliflower topped with: peach slices, chia seeds, coconut flakes

recipe:

midnight WRITTEN BY

RACHEL TSAO

cocoa r powde

|

DESIGN BY

ALEISA QUACH

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2 tablespoons of almond butter

1 chopped frozen banana

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2 tablespoons cocoa powder 2 tablespoons of almond butter

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2 chopped frozen bananas blend until smooth!

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CHOCOLATE pudding

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Healthified: frozen treats for summer WRITTEN BY SARAH NOORANI | DESIGN BY STEPHANIE CHEN

Peach yogurt ice cream

- yogurt

Ingredients:

- frozen peaches - optional: add coconut and honey to spice things up!

sliced!

Honey contains antioxidants, which are known to reduce inammation in the body.

Peaches are jam-packed with vitamin A and C!

Enjoy!

Tip: top with a cone for a taste of summer!

Watermelon Sorbet

Ingredients: - watermelons Watermelons have high levels of lycopene, which serves as an antioxidant.

and just freeze and blend into puree !

Super simple...and delicious

YOGURT pARFAIT pOPSICLES Ingredients: - yogurt - popsicle molds Yogurt contain many nutrients like protein, calcium, and probiotics that are good for your gut.

- Fruits (strawberries, peaches, grapes...anything you like!)

Place into popsicle molds

Add honey for extra sweetness

freezE AND ENJOY!

CHOCOLATE ICE CREAM Ingredients: x

3 - 3 slightly riped bananas -1/3 cup cocoa powder Unsweetened cocoa are full of antioxidants!

- optional: add 2-3 tablespoons of nut butter or dark chocolate pieces Delicious with no added sugar!

1. Freeze the sliced bananas 2. Blend all ingredients in blender. If it’s a little diďŹƒcult to blend, you can add some milk.

3. Enjoy right away as a soft serve, or freeze an hour for a nice scoop!

who are we?

Total Wellness is a division of the Student Wellness Commission that is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through annual magazine publications and web articles published throughout the quarter. By providing an understanding of health and lifestyle issues, elucidating health concepts, providing recommendations for physical, mental, and social well-being,

and making visible and accessible various health resources, programs, and events occurring at UCLA. Total Wellness seeks to empower students with up-to-date and accurate knowledge on the appropriate management of their health.

To learn more or join our mission, check us out at totalwellnessmagazine.org

Total Wellness is a free, student-run publication and is supported by advertisers, the Student Wellness Commission (SWC), the Undergraduate Students Association (USAC), the Arthur Ashe Student Health and Wellness Center, UCLA Healthy Campus Initiative (HCI), UCLA Recreation, and UCLA Center for East-West Medicine.

Contact 308 Westwood Blvd., Kerckhoff Hall 308 Los Angeles, CA 90024 Phone 310.825.7586, Fax 310.267.4732 totalwellnessatucla@gmail.com www.totalwellnessmagazine.org Subscription, past issues, and advertising rates available upon request. total wellness ▪ spring 2019 Š 2019 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised. The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.

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