The Dish Spring 2022 Issue

The Dish The wellness issue

Spring 2022

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Editor-in-Chief Sofia Rodriguez Deputy Editor Margarita Vinogradov Photography Director Perri Moran Features Editor Sydney Rosmann Community Editor Caroline Crowley Layout Director Izzy Wellisch Social Media Director Brooke Bednoff Recipe Curator Natasha Davis

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Writers Carli Meltzer Caroline Crowley Charlotte Altman Eliana Rosen-Bloom Jessie Yaffe Lily Schmitz Maya Fidziukiewicz Natasha Davis Navya Narendra Perri Moran Sarah Fieldman Sofia Rodriguez Sydney Rosmann Vasudha Khanna Photographers Jessie Yaffe Perri Moran Sofia Rodriguez Layout Izzy Wellisch Perri Moran Margarita Vinogradov Maya Fidziukiewicz Sofia Rodriguez Illustrations Maya Fidziukiewicz Social Media Brooke Bednoff Darcy Troyanovsky

WUD President Liam Gramlund WUD Publications Committee Director Lauren Daamgard WUD Publications Committee Advisor: Robin Schmoldt Publications Committee Mission Statement “The Publications Committee of the Wisconsin Union Directorate celebrates creativity on campus by providing hands-on experience in publishing, editing, writing, and art-making.

Through the publishing of our 4 student-run journals and magazines, we provide a creative outlet for UW-Madison students interested in creating poetry and prose, reporting on music, or delving into travel, culture, and culinary pursuits.”

Letter From The Editor

I’ll be honest— when we began the brainstorming process for this semester’s theme, I was a bit hesitant about choosing wellness.

Time and time again I find mainstream portrayals of wellness and health to be exclusive and often problematic. I felt like a real exploration of wellness and health was hiding behind trending diets and a calorie-cutting, salad-centric hype that automatically equated thinness with wellness.

And that’s not a denigration of those who feel that intense pressure to be a certain size or love salads but an observation of what I have found to be a narrow interpretation of wellness that has had reverberating negative impacts.

“I felt like a real exploration of wellness and health was hiding behind trending diets and a calorie-cutting, sald-centric hype that automaticallly equated thinness and wellness.”

So instead, this issue explores a more nuanced and inclusive version of wellness. My team and I went into the editorial process with an understanding that wellness looks a bit different for everyone… and that is okay. These articles are a glimpse into what wellness means to each of us, whether that be Caroline’s path to veganism for health and environmental reasons on page 23, or Natatsha finding ways to sneak nutrient-packed food into our favorite desserts like her Chickpea Chocolate Chip Cookies recipe on page 29. We’ve only scratched the surface of exploring a more all-encompassing idea of wellness, but The Dish team is so excited to share what we’ve come up with to promote wellness in our own lives.

As I graduate this upcoming May, this is my final issue of The Dish. As a political science and international studies major, undertaking this role was a challenging but rewarding transition, to say the least.

I could not have done it without the constant support of my friends and family who have cheered me on along the way. I have learned so much and I am delighted with what my team and I accomplished this year.

I am eager to see what is to come in the future for The Dish.

Enjoy!

Sofia Rodriguez | Editor-in-Chief 4 the wellness issue

? u n e M e h T n What ’s O 1 C0ntributors

3 Letter From the Editor 5 Table of Contents 7 Staff Piece: What Does Wellness Mean to You? 11 Disordered: A Deepeer Look Into My Relationship With Food 14 Food for the soul 16 introducing antioxidants

5 Spring 2022

19 Fueling through finals 21 lazy quick meals 23 Meat, Wellness, and Sustainabilty 27 fThe Hidden Ingredient: Health 30 Eat the Rainbow 33 What a’sprout it?

35 a love letter to herbs 37 Let’s Talk about oranges 6 the wellness issue

We asked our staff what wellness means to them.

Here’s what they had to say....

“For me, wellness is synonymous with balance. But this doesn’t mean the standard, tilted at an equilibrium scale type of balance. Some weeks this means sacrificing some sleep and in turn lacking on the exercise front, eating and drinking whatever I want, healthy or not… and did I mention spending a pretty penny on it all. Some weeks, this means cooking all week, prepping the hearty meals, working out every day and getting enough beauty rest so I might just have enough confidence to walk New York Fashion Week. What wellness never means is pushing these “healthier” weeks to the point of obsession and harm. Maybe this is just my early 20s speaking, and I think I’ll bring more and more meaning to balance and wellness as I get older. But for now, I’m okay with it.”

- Margarita Vinogradov “Wellness means feeling good in both your body and your mind. I don’t just want to survive, I want to thrive in life. Personally, this means fueling my body with whole foods and exercising to get some endorphins. My favorite things to do to treat myself are practicing yoga, watching movies with friends, and eating my favorite desserts. My goal is to have a full life and whatever I can do to make it better is what wellness means to me.”

- Natasha Davis

Wha well mean to

“To me, wellness is doing things that make my mind, soul and body happy. Eating healthy, working out and being in nature makes me feel strong. Hanging out with friends and family, cuddling with my dogs, and traveling fill me with love and appreciation. Experiencing new things, taking interesting classes, and meeting unique people fill my mind with new perspectives and knowledge. All of these add happiness and motivation into my life.” - Sydney Rosmann

7 Spring 2022

“Wellness for me is an investment in the future person I want to be! I want to fuel my body today so I can be the best sister, daughter and friend (and someday hopefully a mom!). I know from experience that what you put in is what you get out. I want to feel my best, so I prioritize nutrition in my daily habits. You only get one body, gut and brain, so I want to take care of mine the best that I can.”

- Maya Fidziukiewicz

at does llness to you?

“Wellness is feeling good about what you’re eating.

Wellness does not have to be everything green, rather it needs to be balanced and make you feel motivated for the day. I often get yelled at for not eating enough greens or not looking at the calories, but I feel as though my food intake is balanced and healthy and aligns with my definition of wellness which is all that matters.”

- Brooke Bednoff “For me, wellness is a feeling. Wellness is working to make my body and mind feel like they’re functioning at their best. When I feel mentally and physically strong, I feel well.

Sometimes this means eating a salad for lunch, but a lot of times it means eating an extra dessert. It means exercising for my own enjoyment. It means putting my phone down and picking up a book. It means not being tired, hungry or irritable. It means taking a break when I need one and hanging out with my friends as often as possible. Most importantly, it means taking care of myself and my individual needs. Wellness is different for everyone — what do your body and mind need for success?”

- Caroline Crowley

8 the wellness issue

“I think wellness looks different for everyone - there is no single definition. I’ve also found that my definition of wellness is not static but is fluid and has changed over time.

For me, wellness is about prioritizing the activities in my life that make me feel happy and fulfilled with myself and life.

I love experimenting with new recipes and making sure I am eating nutritious, flavorful meals so I cook daily. For me, it’s important to try to eat relatively healthy on a daily basis and incorporate a variety of fruits, vegetables, whole grains, beans and nuts into my diet. But I also love to indulge in foods that aren’t usually considered healthy. If I’m having a stressful day, I don’t feel bad treating myself to Chipotle with a side of chips, guacamole, and queso.

I have a hard time getting myself to exercise sometimes, so although I try to make time in my life for it because I know it is so good for you both physically and mentally, I am gentle and understanding with myself when I don’t take the time. My definition of wellness also includes making time for family and friends, reading, and relaxing with movies and television. I’m constantly learning more about what makes myself feel good and learning along the way what I want wellness to look like in my life.”

- Sofia Rodriguez

Wha well mean to

“The meaning of wellness has changed a lot for me in the very last year. Earlier it was about the way I looked. I was trying to fit into the stereotypical images of beauty but in the last 6 months, I have realized the actual meaning and importance of wellness.

Now I prioritize the way I feel much more than the way I look.

I would say that doing so has made me feel comfortable and even beautiful in my own skin.” - Vasudha Khanna

“Wellness for me is when I feel the most mentally and physically energized. This means that I’m doing things on a daily basis that make me feel energized. Some of these activities include eating nutritious foods that actually taste good, getting active (especially outside when the weather is nice), keeping promises to myself and taking mental breaks to prevent burnout.” - Navya Narendra 9 Spring 2022

“I think that wellness is accepting yourself as you are and taking actions to preserve your continued welfare. Sometimes my definition doesn’t match up with how I apply it to myself, but part of my wellness journey is learning to show myself grace and flexibility. To me, the epitome of wellness is that serene feeling of mental clarity you get at the end of a particularly difficult workout session. It’s not really a positive or negative state; you just feel accomplished and a little surprised that your body made it all the way through.”

- Lily Schmitz “Wellness to me means balance. Eating healthy, working out, but also sometimes indulging in a sweet treat or taking the day off from the gym if I feel like I need it. Wellness to me is not only looking good but feeling good in my own skin.” - Sarah Fieldman

hat does llness to you?

“Wellness means balance to me. I have always cared a lot about what I am eating and will try to eliminate as many carbs from my diet as possible but my sweet tooth always hinders me. My biggest weakness is ice cream. Whenever I get the opportunity to get ice cream I cannot turn it down.

Therefore, my wellness is eating nutritious meals but also allowing myself to accept my sweet tooth.

On top of this eating lifestyle, I make it a priority to constantly engage in physical activity for both the mental and physical benefits.” - Carli Meltzer

“For me, wellness means self-care and self-love. Since the pandemic, I have learned so much about myself and what makes me feel like the best version of myself. I feel like I owe it to my mind and my body to do exactly what makes me feel happiest and healthiest.

This means feeding myself with nutritious foods, exercising, journaling, and overall taking time out of my day to prioritize myself. Wellness also means walking with friends, doing my daily morning routine, and listening to a good podcast. I do not think wellness means obsessive restriction, strict exercise routines, or calorie counting, but rather just listening to your body and figuring out what it needs to feel its best.”

- Jessie Yaffe

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disordered

a deeper look at my fluctuating relationship with food

By Perri Moran

M

y earliest memory of my troubling relationship with food comes from age six or seven. At that age, my parents fed me and I was never responsible for making my own food. My family ate a pretty standard diet for the early 2000’s: PB&J on whole grain, grilled cheese and Campbell’s tomato soup and Annie’s boxed mac and cheese — a healthier alternative to Kraft.

However, on the particular night in question, my mom left dinner duty to my dad, who was not feeling up to the task of putting a pizza in the oven for me and my brother.

“I’m hungry,” I told him, as we stood in the kichen. He thought for a moment, then his eyes widened and with a grin, he said, “pig out!”

Essentially, he was telling me to go into the pantry and be self-sufficient.

For 6- or 7-year-old Perri, this was huge. Never had I been allowed to take things from the refrigerator or pantry without asking or being moderated.

late Factory; in slow motion, I shove sliced ham, string cheese, Oreo cookies, wheat thins, potato chips and whatever else looked appealing into my mouth, barely taking a moment to chew before my next mouthful.

Over the next decade of my life, as I became increasingly self-sufficient with food, I found myself doing this more and more. I grew up in a “finish what’s on your plate” kind of family. I don’t necessarily blame that rule for this, but as I got older, I often found myself overeating to the point of discomfort.

are “behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated distressing thoughts and emotions.” (Psychology.org) However, eating disorders are not just anorexia and bulimia. Several other eating disorders exist, including Binge Eating Disorder, Other Specified Feeding and Eating Disorder and Avoidant/Restrictive Food Intake Disorder (ARFID).

And then, alternatively, there is the more recently recognized idea of disordered eating, and disordered eating can look a lot different from what comes to mind at the

It was at this point that my disordered relationship with food began.

When I hear the phrase “eating disorder,” the first thing that comes to my mind is starving oneself, being at an unhealthily low weight first mention of “eating disorders.” or binging and purging. That’s not an uncommon correlation. Dr. CassieVanderwall, a registered dietiI recall the next part of this memotian nutritionist, UW-Madison teachAccording to the American Psychiry as if it’s Augustus Gloop’s scene ing faculty member and former clinici atric Association, eating disorders from Willy Wonka and the Choco-

11 Spring 2022

in the UW health system explained her trips to the barn. In 2015, two what disordered eating means. calves were rescued. After meeting them, I vowed to never consume an “Disordered eating is different [from animal product again. Howeveating disorders]. It’s not described er, with my staple comfort foods as much because it can just be an (Annie’s mac & cheese, black alteration in one’s relationship or bean nachos, grilled cheese the way they use food to try to con- and tomato soup) out of the trol their body,” Vanderwall said. question, I began to get experimental with my food choices.

Disordered eating overall is typically less severe than eating disorders but I also fell deep into the hole for this reason of toxic vegan can be more culture: the com-mon. Acone that preached cording to Temithat veganism was mah Zucker, a the only way to be licensed master healthy, the best way social worker, to reduce your foot“the level of obprint and the primasession around ry criteria for being eating disora good person (yikes der thoughts — I know). But afand behavter a few months had iors can distinguish disordered passed and my acne hadn’t cleared eating from an eating disorder.” up, I hadn’t lost weight and my eating habits in terms of volume of food When I started considering that my hadn’t changed, I started to think eating habits weren’t the healthi- that maybe adhering to a new diet est, I began exploring what “disor- wasn’t going to solve all my problems. dered eating” could look like. I often dismissed my personal concerns In 2020, I attempted to use Noom, bcause of what I knew eating disor- the weight loss program that uses psyders to be from the popular media: chology to help form new habits and anorexia and bulimia. I blamed be a more conscious eater. I felt confimyself for being gluttonous and dent that this time it would be differlazy as my weight slowly climbed ent: I wouldn’t be counting calories or higher and my pants grew tighter. not allowing myself an Oreo cookie once in a while. To my For some reason, no matter what I did delight, after a month or to try and eat healthier, I would always two, I was ten pounds find myself reaching for the extra help- down, but at what cost? ing, snacking when I didn’t need to, or eating to the point of discomfort if it I was more hyper-fixmeant finishing what was on my plate. ated on food than ever, obsessed with labeling Things changed for me a little bit every food red, yellow around age 16. At the time, my mom or green, logging each worked for a Madison-area farm sanc- ingredient of each meal tuary and I often accompanied her to in exact quantities into

my app and feeling immense guilt if I had eaten too many red foods at the end of the day. I made the decision to stop Noom because of how obsessive it caused me to be about what I was eating, despite the weight loss.

I was frustrated, disappointed and defeated.

I didn’t understand why Noom could work for so many people, yet exacerbate my problem with food.

“It’s when that knowledge starts to evolve really into a rule and starts to control our food choices that I think it gets a little messy,” Vanderwall said regarding weight loss programs like Noom.

So what’s the answer then? How can people break their habits of disordered eating in a healthy way? The truth is that there is no one-size-fits-all answer.

Erika Anna, a registered dietitian nutritionist and UW-Madison teaching faculty, describes eating as “very personal.”

“A healthful relationship is very much self-identified,” Anna said. “I’m very careful as a dietitian not to say, ‘Oh, this is what healthful eating or a good relationship with food looks like,’ because it’s very s e l f - d e t e r m i n e d .”

Overall, though, one thing wide-

12 the wellness issue

ly acknowledged by nutrition experts is intuitive eating.

“The intuitive principle basically says ‘reject diet mentality’,” Vanderwall said. “Reject that there’s just one way that fits all, or that eating in restriction is the way to health.”

Intuitive eating is a very natural, secure way to approach eating: it’s as simple as eating when you’re hungry, and stopping when you are no longer hungry.

“It gets back to honoring your hunger and knowing your body so well that you know when it needs food vs when it wants food to satisfy a non-nutrition need,” Vanderwall said.

Of course, in today’s fast paced and structured world, we can’t always choose the times we eat when we have a 30 minute lunch break at noon or 15 minutes for snack before a four-hour seminar. But doing our best to listen to what our bodies need and giving ourselves permission to nourish our bodies when they need nutrients is one of the best things we can do for ourselves.

I’ve adopted mindful, intuitive eating as an everyday practice and have felt so much more satiated, comfortable, and content in my relationship with food than ever. I took Dr. Vanderwall’s general advice: that self-acceptance is one of the most important aspects to having a healthy relationship with food.

By looking at why we eat the way we eat, we can begin to unlearn negative and unhealthy messages that we may have picked up from our family culture and society, and start to accept our bodies for what they are: vessels that we must care for to protect what’s inside.

“Self acceptance is one of the most important aspects to having a healthy relationship with food.”

13 Spring 2022

Food For the Soul

By VASUDHA KHANNA

14 the wellness issue

Being a foody and still eating healthily has not always been easy for me—especially with those late-night sweet cravings. But recently, prioritizing my health has become very important to me. That is when I came up with these healthier versions of comfort food. These are the perfect recipes to nourish your body while tickling your taste buds with your favorite flavors!

Power-Packed Choco Chip Muffins

If there was one thing I have made too many times it would be these protein-packed nourishing choco-chip muffins. These are my favorite dessert and I love creating variations within them with ice cream, custard, or yogurt.

Sometimes, I even fill their centers with these ingredients. Feel free to switch them up and experiment with your favorite flavors with them — I know I have.

Ingredients (makes 6): ¾ cup whole wheat flour ⅛ cup Cocoa Powder ⅛ cup drinking chocolate ½ cup chocolate chips (if you don’t have chocolate chips, just crush a bar of chocolate) ⅓ cup sugar/⅛ stevia/¼ cup honey or any sweetener of your choice (you can adjust sweetener according to your preference) 1 tsp baking powder ½ tsp baking soda ½ cup yogurt ¼ cup milk In a bowl sift in the flour, cocoa powder, drinking chocolate, baking powder, and baking soda. Give this a stir and keep it aside.

In a separate bowl, mix in yogurt, milk, and sweetener and beat it until it makes a smooth mixture.

Now in small quantities add the dry ingredients to your wet ingredients and keep mixing after every addition to avoid any lumps. Use a whisk if you can.

Now that you have a gorgeous-looking creamy batter, avoid overmixing.

Add your chocolate chips to the mixture

15 Spring 2022

and, using a spatula, mix them in with the cut and fold motion of the spatula.

Grease your muffin tin and preheat the oven at 350 F and bake the muffins for 15 minutes, switching the tray around if necessary for even baking.

TIP: If you do not have chocolate chips, you can also use chocolate chunks from the slab and put them in after you pour your batter into your baking tin. This will give you a result similar to choco-lava cupcakes!

Italian Amaretti Cookies These delicious, rich cookies are one of my favorites. Their crumbly texture dissolves into a creamy sensation that is totally otherworldly. Filled with the goodness of almonds, these will 100% satisfy the raging sugar craving.

Ingredients: 2 1/2 cups almond flour ¼ cup honey ½ cup egg whites/aquafaba 1 tsp almond extract In a bowl, add the almond flour and honey.

In a separate bowl, whisk together egg whites until white and frothy.

Add the almond extract and whisk again.

Mix the flour mixture into the aquafaba Use your hands to turn it into a dough and break it apart to make cookies.

Roll dough into balls and press down a bit to make them into cookies.

Place an almond in the middle and pop them into a preheated oven at 350F for 20-25 minutes.

Let cool and sprinkle powdered sugar on top.

Caulfredo Spaghetti

Creamy alfredo pasta with little to no cheese? Sounds impossible, right? My caulfredo pasta recipe has become my go-to since I first discovered it. Maintaining the creamy richness of alfredo while adding the benefits of cauliflower, this recipe is the perfect comfort food.

Ingredients: 4 cloves of garlic 1 full cauliflower head Salt 1 cup milk of choice Mozzarella cheese/nutritional yeast (optional) Lemon juice Black pepper Oregano Chili flakes Veggies of choice (I usually go for bell peppers, broccoli, and mushrooms) Place all the ingredients in a medium pot and bring to a boil.

Cover and let simmer for at least 15 minutes or until the cauliflower tenders starts to fall apart Pulse the mixture until smooth in a blender or food processor.

In a separate pot, boil the pasta.

Heat your sauce, more garlic, and vegetables in a pan.

Add pasta to the veggies and toss.

Serve piping hot and enjoy this healthy caulfredo pasta!

Introducing Antioxidants By: Lily Schmitz When people make an effort to eat a healthier diet, they often make decisions on what to consume based on what the food doesn’t have, such as fat, sugar or carbs. I would like to propose an alternative: choosing foods for the good things that they do have such as vitamins, minerals, proteins and my favorite: the highly beneficial yet still underrated antioxidants.

Antioxidants are a molecule that break down toxins called free radicals inside your body. Free radicals are waste products produced by your cells, and in small amounts, these toxins are natural and harmless. If too many free radicals build up in your body, however, they can become dangerous and damage macromolecules necessary for proper cell function.

Consuming high levels of antioxidants helps neutralize free radicals in your body, promoting clean, efficient, and high-functioning cells.

To name just a few, • Turmeric • Dark chocolate • Asparagus • Espresso • Green tea • Berries • Beans • Pecans, almonds, and other tree nuts • Pomegranates • Kale • Spinach Incorporating antioxidant-rich foods into more exciting recipes won’t take away their health benefits for you. After all, you get more or less the same benefit of antioxidants from eating raw kale as you do in dark chocolate or your favorite cup of coffee!

In other words, you don’t just have to eat plain fruits and vegetables to enjoy antioxidants! Here are some exciting ways to try introducing antioxidants into your diet.

Tiramisu with Dark Chocolate Ganache Ingredients

4 large egg yolks ½ c. sugar 1 ¾ c. heavy cream 1 c. mascarpone cheese 1 t. Vanilla extract 1 ¾ c. espresso, freshly brewed 2 T. rum or chocolate liqueur (optional) 2 T. cocoa powder About 24 ladyfingers (depending on the size of your pan) 100 grams of dark chocolate; coarsely chopped

Tips

If you can’t find ladyfingers at the store, my favorite substitution is to cut angel food cake into 2-in. Long rectangles and dry them in the oven at a low heat for 10-15 mins.

This makes for an even lighter, airier, and sweeter tiramisu!

Preparation

1. For the mascarpone filling: Whip egg yolks with ¼ c. sugar until pale yellow and tripled in volume (slight ribbons should fall from the beaters). In a separate bowl, whip ¾ c. of cream with the remaining sugar until stiff peaks form. Add in the mascarpone and continue to whip until a soft, spreadable texture is achieved. Fold the sweetened egg yolks and chill.

2. For the chocolate ganache: Place chopped chocolate and 1 cup of cream into a heat proof bowl. Set bowl on top of a simmering saucepan of water on the stovetop; stirring occasionally until melted. Set aside to cool.

3. For the ladyfingers: Place room temperature espresso in a shallow dish (Add in rum or liqueur if using). Dust an 8x8 baking dish (or other similar dish that you have around) with a little cocoa powder. One at a time, dip each lady finger into the espresso bowl (not too long; don’t let it break apart!) and arrange in the bottom of the baking dish. Spread an even layer of your mascarpone filling on top, then a thinner layer of the chocolate ganache. Repeat until you are out of filling and ganache. You should be able to get two, maybe three layers depending on the height of your dish. It should finish with a layer of mascarpone filling.

4. Dust the top layer with cocoa powder (optional: sprinkle on some dark chocolate shavings too!)

5. Refrigerate the dessert from 4-24 hours before serving to let all the flavors be fully melded and absorbed.

Turmeric Tomato Fish Bake Ingredients

¾ c. unsweetened coconut milk 1 (1-inch) piece of fresh ginger; scrubbed and grated 2-3 cloves of garlic; minced 1 t. Ground turmeric ½ t. Red pepper flakes 1 T. honey Salt 2 limes ½ c. cilantro; rough chopped 4 (6 oz ) fish filets of any whitefish or salmon (chef’s choice! I recommend halibut or cod) 2 pints cherry or grape tomatoes

3 T. olive oil

17 Spring 2022

Preparation

1. In a large bowl, whisk coconut milk, turmeric, red pepper flakes, honey, ginger, garlic, and 1 teaspoon of salt.

2. Zest and juice one lime directly into coconut milk marinade-mixture. Stir in half of the cilantro. Add in the fish filets and turn to coat. Marinate fish for 30 minutes in the fridge.

3. While the fish marinades, move an oven rack to the middle-lower position and another to the position closest to the broiler. Preheat oven to 425 degrees.

4. Pour the tomatoes on a large sheet pan. Drizzle with 2 T. of olive oil and sprinkle with salt. Toss to coat. Next, place the marinated fish over the tomatoes and pour the remaining marinade over the pan. Drizzle the rest of the olive oil on top of the fish.

Place pan on the lower rack and roast for 8-10 minutes, until the fish is opaque but not cooked all the way through.

5. Switch the pan to the higher rack and turn the broiler on high.

Broil for about 6 more minutes until the tomatoes are just beginning to burst and brown.

6. Portion out the fish and tomatoes among serving dishes and pour the rest of the juices from the pan over the top. Slice the remaining lime into wedges. Garnish dishes with cilantro and lime wedges.

Lemon-Berry Gelato Ingredients

1 ¼ c. heavy cream 3 ¼ c. assorted frozen and/ or fresh berries (strawberries, blueberries, raspberries, etc.

Use your favorites!) ½ lemon (more if you are fond of the lemon flavor!)

1 c. fine sugar

Preparation

1. Pour cream into a mixing bowl. Using a hand beater, beat until it holds soft, voluminous peaks 2. Place yout berries in a food processor or blender. Squeeze fresh lemon juice over the top, add the sugar and blend until the berries are well mashed.

3. Carefully spoon your berry puree into your bowl of whipped cream and fold gently. You will inevitably lose some of the volume of the whipped cream, but try to keep it as voluminous as possible.

4. Spoon into a freezer-proof container (an old ice cream bucket works very well), cover with a tight-fitting lid and freeze for at least three hours until completely frozen. The best part of this recipe is its simplicity–no ice cream maker needed–and its ability to adapt to the taste of everyone who makes it. Don’t like strawberries? Don’t put them in!

Love the taste of lemons? Add extra lemon juice for a new flavor!

Green Bean Almondine Ingredients

1 lb. fresh green beans 2 T. butter ¼ c. slivered almonds 2 medium shallots, diced 3 cloves of garlic, minced Zest of 1 lemon 2 t. Lemon juice Salt and pepper

Preparation

1. Bring a saucepan of heavily salted water to a boil. Prepare an ice bath for the cooked beans in a large bowl on the side. Blanch the green beans for 4-5 minutes, ensuring that they are slightly undercooked when they are removed from heat. Plunge the beans into the ice bath to stop them from cooking further.

2. In a frying pan, melt the butter and toast the almonds for 2-3 minutes until golden. Reduce heat, add shallots and garlic and then sautee for 2 more minutes.

3. Transfer beans from the ice bath into the frying pan. Saute until the beans are fully cooked and tender.

4. Add lemon juice and zest into the pan. Salt and pepper to taste. Plate and serve immediately.

18 the wellness issue

Fueling through Finals: High Stress Times Call for High Quality Fuel

By Charlotte Altman and Sarah Fieldman

It is no secret that finals week takes a toll on our mental and physical health. Whether that means staying up late to study or that your anxiety is through the roof, finals are exhausting.

Making sure our bodies have the right nutrients to perform during finals week is necessary in order to succeed in retaining information and maintaining energy. Our bodies require a mixture of carbohydrates, proteins and healthy fats in order to power our brains.

If we’re being honest, college students are lazy. Given the choice between grabbing a three-finger combo from Cane’s or going home to cook themselves a healthy, balanced meal, Cane’s takes the prize.

While taking the time out of your day to prepare a homemade meal is probably unreasonable for most college students, dedicating even just an hour to meal prepping one day a week shouldn’t be. Meal prepping is a fast and convenient way to maximize study time throughout the week and fuel your body with the correct nutrients you need in order to succeed. To plan for a long week spent in the library, we make sure we have meals prepared in advance that take less than five minutes to make when the time comes. Preparing hard boiled eggs before the week begins makes for an easy breakfast and contains the same nutrients you would get by scrambling eggs in a pan before class, with half the effort and time. Pair the hard boiled eggs with a piece of whole-grain toast (our favorite is Dave’s Killer Bread), and you have a quick, effortless and nutritious breakfast ready to go.

Before resorting to a slice of pizza from Ian’s or cookies from Insomnia, you might want to consider choosing foods that will boost your energy, concentration, memory and mental function during finals. According to registered dietician Jillian Kubala’s article “The Top 9 Brain Foods for Studying and Exams”, foods high in omega-3 fatty acids, which are essential to brain and memory function, are vital during heavy duty studying. Fish such as salmon or dark, leafy greens like broccoli and spinach are all high in Omega-3s making them a staple for studying. Not only is chocolate perfect for satisfying a late night essential, it’s also loaded with flavonoids, a group of antioxidant plant compounds. As stated by Healthline’s “11 Best Foods to Boost Your Brain and Memory,” flavonoids are proven to enhance memory and also help slow down age-related mental decline. This next one is a no-brainer: coffee. When consumed in moderate amounts (1-2 cups/day), caffeine is a tried and true tactic for burning the midnight oil in the library. However, we urge you not

to get too carried away and tack on an extra third or fourth cup — consuming that much caffeine can cause jitteriness, difficulty sleeping and more.

Red Bull, Celsius, Bang and Monster are various energy drinks college students frequently consume.

Finals week marks peak consumption of these beverages, which are marketed to increase alertness and energy levels. While these drinks do provide a quick fix — temporary improved concentration and energy levels — they have negative health consequences.

According to “4 reasons why energy drinks are bad for you — and healthier ways to boost your energy”, the sheer levels of caffeine contained in these drinks are linked directly to heart palpitations, increased blood pressure, increased heart rate, heart rhythm disturbances and more. Not to mention the excessive sugar content energy drinks often contain. Most energy drinks have upwards of 31 grams/8 ounces of sugar, which is 3 times that of the recommended amount of daily sugar intake (Heger).

While energy drinks are certainly not at the top of our list for final fuel, if consumed in moderation by people without underlying health conditions, they can be ok. However, we recommend alternates like snacking on high protein and carbohydrate items, a square or dark chocolate or even (here’s a shocker) getting seven to eight hours of sleep per night, if possible.

Now that you’ve been inundated with information, recommendations and our anti-energy drink campaign, we’ve taken the liberty of creating a sample menu of meals to fuel your finals week:

Breakfast:

Chobani Greek yogurt topped with antioxidant filled blackberries, blueberries and raspberries is the perfect start to any day. No morning is ever complete without a good old fashioned cup of coffee, complete with your choice of non-dairy milk (we prefer almond) and maybe a splash of creamer.

Lunch:

While running between library sessions and class, stop by Forage Kitchen to build your own salad filled with fresh, locally sourced ingredients. Make sure to add in a protein like their roasted chicken and some avocado, the perfect source of unsaturated fat to power your brain throughout the day.

Dinner:

Before settling in for the night to do some serious studying, stop by Fresh and pick up a few simple ingredients for a quick, nutritious dinner.

• Salmon — seasoned with olive oil, salt, garlic powder and lemon; throw it in the oven or airfryer for 15 minutes and you’re ready to go!

• Broccoli — just spray with olive oil, toss in minced garlic and in the pan for just a few minutes.

• Quinoa — high in fiber, protein, magnesium and other nutrients, it’s the perfect stable carb to complement your salmon and broccoli!

20 the wellness issue

Lazy quick meals

By Carli Meltzer

21 Spring 2022

Do you ever find yourself snacking or eating the closest food nearby when you don’t have the time or energy to cook? It is so easy to fall into this habit, but fortunately I have some delicious and nutritious staple meals that can be prepared with ease and efficiency. I am definitely no chef, but I do pride myself on the meals I can prepare in the absence of a kitchen. Here are some of my go-to easy and healthy meals…

Avocado Toast

Avocado toast is without a doubt one of my favorite foods because it has so many variations and you can never go wrong with it. My favorite bread is Dave’s Killer Bread (specifically the 21 Whole Grains And Seeds THIN-SLICED kind).

I always start by toasting one or two slices of bread and then spreading an avocado on top. I then generously sprinkle the Trader Joe’s Everything But the Bagel seasoning and usually top it off with a protein of choice.

My go-to is thinly-sliced turkey, lox, or packaged hardboiled eggs from the supermarket. Finally, I finish it off with balsamic glaze from Trader Joes.

Another reason why avocado toast is my #1 easy meal is because of its versatility. You can eat it for breakfast, lunch, or dinner and always feel satisfied. Try varying the toppings by adding more vegetables and different types of protein. You can even swap out the bread for a rice cake to limit the time even more!

Yogurt Bowl

Recently, I have really gotten into yogurt bowls because they are so quick to make and are delicious.

There are several brands of yogurt to choose from at the supermarket. My favorite one is the Light + Fit Vanilla Greek Yogurt. I put about ¾ cup into a bowl and then mix a variety of toppings into it.

Usually I add granola, sliced up bananas, blueberries and sometimes almond butter. I love making yogurt bowls because they are nutritious and filling and are a great option for breakfast or lunch when you are in a time crunch. They could even pass as a healthy dessert!

Overnight Oats

One of the quickest breakfast options that I always look forward to is overnight oats. Anyone that knows me knows how much I love my morning overnight oats.

To make them, I use old-fashioned oats, unsweetened vanilla almond milk, banana, and chia seeds. Pro tip: the riper the banana, the sweeter the taste!

After mixing all these ingredients together, I let the oats sit overnight in the fridge so that they are ready to eat in the morning. Usually I top the oats off with goji berries, which are like a healthier type of raisin, blueberries, and almond butter.

Oats are super nutritious because they are packed with important vitamins, minerals and antioxidants. In addition, they’re high in fiber which makes them very filling and improves digestion.

Prepared Salad Kits

In college, I eat prepared salad kits for lunch and dinner all the time. With a Target across the street from me, these salads are so convenient.

They come in a bag filled with lettuce and different toppings and dressing in individual packets. After mixing the salad kit together, I usually add my own pre-made protein like hard-boiled eggs or turkey. Throwing in some nuts like almonds or pistachios adds a little crunch to it and adding in fruit like blueberries or strawberries adds some sweetness. These salads are so healthy and take a maximum of 5 minutes to prepare.

Bottom Line

As a busy college student, sometimes cooking is the last thing I want to do, but I also know that I need to limit how much I spend on ordering meals. We all have lazy and low-energy days, but these simple, nutritious, yummy, and quick meals leave me feeling satisfied within no-time.

These recipes only require a microwave, toaster, fridge, and any ingredient that can easily be found in a local supermarket or that you might already have in your kitchen. Maintaining a balanced diet is so important, so don’t let laziness and exhaustion stop you from staying happy and healthy!

22 the wellness issue

&

Meat, Wellness Sustainability

By Caroline Crowley & Sofia Rodriguez

We both grew up eating a lot of meat. But a lot has changed since then for a number of reasons.

Caroline is now a vegan, and although Sofia still eats meat, she has significantly reduced how much. So how did two meat-lovers end up here?

Your Health and the Health of the Environment:

What do they have in common?

A Perspective from a Meat-Lover Turned Vegan By: Caroline Crowley

I’ll cut right to the chase — reducing your consumption of animal products will reduce your impact on the environment and improve your personal health. This doesn’t mean you have to go vegan or be a vegetarian, but there are plenty of small changes you can make in your diet to improve your health and the health of the environment.

Before I came to college, I ate meat and animal products on a daily basis. I loved double bacon cheeseburgers, beefy, cheesy tacos and a good sirloin steak. I was aware that eating red meat had negative health impacts, and when I came to college I found out that the meat industry also had negative effects on the environment.

At first, I was unaware of how large these impacts were. Maybe out of convenience for myself, I didn’t really look into them until last summer. I was listening to my favorite podcast at the time, How to Save a Planet, and learned that one-quarter of global greenhouse gas emissions come from agriculture and land use in an episode called “The Beef with Beef.”

I decided to cut red meat out of my diet as much as possible that day. It seemed like a

23 Spring 2022

simple enough step I could take to make an impact on the environment, and it would be good for my health, too.

In the end, I was right — it was a simple step and I soon eliminated red meat from my diet entirely. The idea of eating a double bacon cheeseburger actually makes me a little nauseous now. Once I cut out red meat, I felt lighter — but still completely satisfied — after my meals. It was a win-win situation.

In just my first semester, I already felt better about my impacts on the environment, and I even felt better physically — I loved that I didn’t feel as tired after meals. Then, I enrolled in a class all about people, land and food. Shortly after I started the class, I stopped eating all animal products and transitioned to a fully vegan diet. A few facts from the course stuck out to me and made a huge impact on my decision.

According to a study from 2013 by Emily Cassidy and colleagues called “Redefining agricultural yields: from tonnes to people nourished per hectare,” livestock production creates 18%

of greenhouse gas emissions and takes up 75% of agricultural land use worldwide.

“Diet and the environment: does what you eat matter?” a 2009 study by Harold Marlow and colleagues, explains that plant-based diets conserve 54% of average weekly water consumption. Nonvegetarian diets require 2.9 times more water, 2.5 times more energy, 13 times more fertilizer and 1.4 times more pesticides than vegetarian diets.

Aside from the other mounds of evidence that vegetarian and vegan diets are better for the environment, there are also studies that prove their positive effects on human health.

Despite all of this, making the switch to a vegan diet is intimidating and can seem impossible. In the case of many college students, time and money can be barriers to making the switch. It’s hard to come up with vegan recipes — especially if you like meat and grew up eating it regularly. But there are plenty of places to find cheap vegan meals for college students, and I’ve found it to be doable!

“¼ of global greenhouse gas emiSsions come from agriculture anD land use.”

Vegan and vegetarian diets are not for everyone, nor should they have to be. However, I think reducing meat consumption is a path forward to improving your health and environmental health. Even “Meatless Mondays” have their benefits — anything you can do to reduce your footprint is better than nothing!

In the long run, swapping meat out for beans and other plant-based protein sources as much as possible will reduce your negative impact on the environment, but it will also improve your personal health.

For me, I just feel better when I eat plantbased foods, and that’s what health is all about.

24 the wellness issue

I love Meat...

Here’s Why I Cut Down my Intake A Perspective from an Omnivore

By Sofia Rodriguez Growing up I ate a LOT of meat. I loved it. I looked forward to long car rides because it meant that my mom and dad would let us stop at McDonald’s where I could get my ultimate favorite meal: a Mcdonald’s cheeseburger, french fries and a small vanilla shake. Every day after school I asked my mom if I could either have chicken nuggets or a hot dog. And don’t even get me started on bacon… good, crispy bacon continues to be a breakfast favorite of mine. Obviously, I enjoyed more than just meat. My family ate relatively healthy food, and my parents made sure we consumed plenty of healthy grains, nuts, beans, fruits and vegetables, but my favorite meals always tended to be meat-based. My diet has diversified since then and my palate has changed (for the better) as I have grown older and become increasingly more interested in food, but to this day I still love meat. So the question is: why did I cut my meat intake?

When I was 11 years old, my sister went vegetarian. At the time, I can’t say I completely understood why. It definitely

wasn’t a change I wanted to make. Plus, unlike myself, my sister had never really enjoyed the taste of meat. Within a few years, my mom went pescatarian and my sister went vegan. My diet inevitably changed. Thanks to my mom and sister, I began eating way more plant-based dishes. And more importantly, I began enjoying them more. Now I LOVE vegetables. But a big part of this transformation was trying vegetable dishes that were well-prepared and flavorful and then later on learning how to make these dishes at home. There’s a huge difference between boiled and unsalted plain brussel sprouts (which yes, I did eat as a child) and brussel sprouts marinated in a maple syrup and soy sauce glaze and caramelized in the oven until crispy.

Although I began to enjoy vegetarian meals, I still loved meat and ate it frequently. It was not until I began to learn more about the health and environmental consequences of a meat-heavy diet that I started to make a conscious effort to reduce the amount I was consuming. Across many

different studies, red and processed meat has been shown to increase health risks like heart disease, cancer, diabetes, and premature death. The World Health Organization classifies processed meat in Group 1, meaning that there has been sufficient evidence that it is carcinogenic to humans. Now does that mean if you eat one steak then you are going to get cancer?

Well, no, but it does mean that eating a diet heavy with red and processed meats will increase your risk of developing certain adverse health conditions.

And as Caroline divulged, the environmental impact of meat consumption is alarming. The Guardian reported that over 60% of the greenhouse gasses from worldwide food production Food production makes up one-third of all human-caused planet-heating gasses. And even worse, The Guardian cited a recent study that found that 60% of the greenhouse gasses from worldwide food production is from the meat industry. The poor treatment of animals that come along with factory farms and the wide-

scale production and distribution of animal meat is yet another compelling reason to reconsider your meat intake.

The culmination of finding my love for vegetarian dishes and learning the consequences of a diet heavy with meat led me to reduce my intake.

I experimented by being vegetarian for a month which pushed me to try dishes that I would usually not gravitate toward (the Cheba Hut veggie sandwich is fire). Now I’d be lying if I said I never ate red or processed meats. I still do, but my point is that I have reduced how much meat I consume on a regular basis and I am more conscious about when I do choose to eat meat. I consider what meat I am eating and where that meat is coming from with an emphasis on eating meat from smaller and more ethical farms. Some weeks I’m not as good as others, but I feel better that I am being more aware and intentional about my decisions.

Caroline and I wanted to share a few tips and ideas that we have found helpful for reducing our meat consump-

tion that may help others who still enjoy eating meat: 1. Force yourself to try vegetarian dishes at restaurants.

I promise that you will find some new favorites. An easy way to start is to swap a meat appetizer for a plant-based appetizer.

2. Find new staple meatless recipes that you are excited to add to your home cooking routine. One of Sofia’s ultimate favorite meals is an Israeli couscous salad with pistachios, chickpeas, goat cheese, olives dressed with a simple plain Greek yogurt, lemon juice, and olive oil dressing. This recipe is the perfect example of how eating meatless can still be flavorful, fun, and protein-packed.

3. Do your own research!

We have barely scratched the surface of the health, environmental, and moral reasons why you should reduce your meat consumption. Read some articles, find a book, or tune in to one of the many excellent documentaries or podcasts that will help you uncover pertinent information about what you con-

sume. We think the more you look into the animal industry and its consequences, the more you will want to reduce your intake.

4. Going along with research, do not get caught in the trap that you will not be able to get enough protein if you stop eating protein. You can still get plenty of protein in grains, beans, nuts, and vegetables.

5. When you do eat meat, make it purposeful. Don’t just throw chicken into something because you can. For example, on a special occasion, Sofia loves to get a nice steak.

Eating this way has made her appreciate and savor the meat she eats so much more.

6. Start small if you need to.

You want this to be a sustainable, long-term change to the way you eat. Get your roommates to do Meatless Mondays with you. Try going vegetarian for a week so you can explore what a vegetarian diet looks like on a daily basis. Give yourself a limit on how many times you are allowed to have red meat in a month.

By Natasha Davis

The Hidden Ingredient

Adding in nutrient dense ingredients into your everyday life

Oftentimes recipes have the

same handful of ingredients.

There isn’t anything wrong with those foods in moderation, but it’s important to focus on whole foods more often. We need to treat our bodies right with nutrients by eating a variety of fruits and vegetables.

I love finding ways to sneak vegetables into my favorite desserts. I like to joke with my family that I’ll be one of those moms in the future getting my kids to eat their vegetables with zucchini muffins or avocado chocolate mousse.

Sweet Potato Brownies

1. Heat your oven to 350 degrees Fahrenheit and line a eight-by-four inch loaf pan with parchment paper.

2. Mix the wet ingredients together in a large mixing bowl until fully incorporated 3. Add in the cocoa powder, salt and cinnamon.

I always do a ton as my heart always wants more than what’s usual.

4. Pour the batter into the loaf pan and lick the spoon clean if you’re feeling it.

5. Bake in the preheated oven for around 30 minutes or until a toothpick comes out clean. Let them cook and cool completely for the best texture.

27 Spring 2022

Over the years I’ve cooked up some recipes that go beyond your typical banana bread and zucchini bread...

1 cup mashed sweet potato ⅓ cup maple syrup ⅓ cup choice nut butter: almond preferred 1 egg OR 1 flax or chia egg ¼ cup cocoa powder 1 tsp vanilla extract 1 tsp cinnamon A dash of salt 6. Resist the temptation to eat the entire batch in one sitting. I’ve done it before and my stomach was not happy after.

How-To:

Chia Egg

Combine 1 tbsp of chia OR flax seeds with 3 tbsp of water, and let sit for 10 minutes

Blender Pesto Ingredients

1 avocado 2 handfuls of spinach ¼ cup unsweetened plant milk optional dash of olive oil spoonful of thick yogurt ½ tsp onion powder ¼ tsp paprika 2 tbsp nutritional yeast

28 the wellness issue

Chickpea Chocolate Chip Cookies I know some of you might be taken aback by the thought of putting beans in a beloved treat. But I always say don’t knock it until you try it!

Chickpeas are my favorite type of legume because they’re so versatile. Not only are they a great source of fiber, but according to Cleveland Clinic, they’re considered to be a complete plant based protein because they contain all nine essential amino acids. They’re also packed with nutritious minerals and vitamins.

Companies have started making chickpea pasta, but I think chickpea cookies are the real hype. You don’t even notice they’re flourless and they’re so sweet that you won’t be able to stay away. And who argues with chocolate?

1. Heat your oven to 350 degrees Fahrenheit and spray a sheet pan with nonstick oil or grab some parchment paper.

2. Blend all of the ingredients, except for the chocolate chips, in a blender. It’ll be pretty thick and doughy.

3. Fold in probably way too many chocolate chips using a spatula or spoon. To add even more nutrients in your diet, opt for dark chocolate with a high percentage of cacao. Brands like HU Kitchen offer coconut sugar instead of cane sugar.

4. Form into around 14 cookies depending on how big you want them.

5. Bake for 14 minutes for the best consistency: soft and chewy.

6. I know this one will be hard but let them cool before eating.

The smell might be too enticing.

Ingredients

Ingredients

1 15 oz can garbanzo beans, drained and rinsed ½ cup choice nut butter: peanut preferred ⅓ cup maple syrup OR honey 2 tsp vanilla ½ tsp baking powder ~½ cup dark chocolate chips

Easy Blender Pasta Sauces Pesto Ingredients on Page 28!

insides of 1 small squash [acorn preferred] ¾ cup of cashews ⅔ cup of unsweetened plant milk ½ of a small yellow onion, diced and cooked 2 garlic cloves 1 tbsp nutritional yeast 1 tsp paprika 1 tsp oregano

29 Spring 2022

Vegan and Gluten-Free

Obviously your typical pasta sauce is already chock-full of tomatoes and spices. But marinara gets old fast and sometimes you want a little extra flavor. Here are two homemade pasta sauces that have a sneaky veggie. All you have to do is blend the ingredients and fold in your favorite pasta!

If you’re in the mood for macaroni and cheese, try a squash cashew cheese sauce. Squash is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus and potassium.

That’s a mouthful, but that’s health. These nutrients will improve your gut health, digestion, and sight. I highly recommend heating this on the stove and then folding in your noodles.

EAT THE RAINBOW Next page...

Eat

The

Rainbow

By Jessie Yaffe

Food is truly the most powerful form of medicine. There is an abundance of natural healing properties that can come from the fruits and vegetables we consume. Yet, too many people are unaware of the thousands of benefits that come from eating a variety of vegetables. There are no short-cuts to health, and most people would rather turn towards an easier approach, like a pill, to heal their bodies. It is time to start placing a greater emphasis on plants and their ability to heal our bodies from within.

You have probably heard the phrase “Eat The Rainbow” at least once in your life. When you focus on “Eating The Rainbow” in fruits and vegetables, your food has the power to act as the most powerful form of medicine.

The color of each plant signifies specific healing properties which are beneficial to all aspects of our mental and physical health.

Generally, consuming a variety of colored plants helps the body detoxify and decrease inflammation. This can help improve long term health by decreasing the risk of cancer, but also our short term health by improving our mood, cognitive functioning, energy levels, and immune systems.

According to Dr. Mark Hyman, a physician and New York Times bestselling author, eating a colorful diet has a strong ability to heal our bodies in different ways. Dr. Mark Hyman discusses the specific properties of different colored plants, as explained through each color below: an-

Red plants contain a carotenoid called lycopene which is full of tioxidants that can help to protect against heart disease and cancer by helping rid the body of free radicals that can damage genes. In order to get your daily dose of red plants, try incorporating plants like tomatoes, red peppers, radishes, and beets into your meals.

Orange plants are known for both their alpha-carotene and beta-carotene, which both demonstrate unique healing benefits. Alpha-carotene can protect against cancer and bring skin and eye health, while beta-carotene acts as an antioxidant within the body. If you want to increase your orange plant intake, go for some carrots, pumpkin, squash, and sweet potatoes on your next grocery store visit.

Yellow-Green plants contain the carotenoids lutein and zeaxanthin, which can help to reduce the risk of cataracts. Examples of these plants include spinach, collard greens, yellow corn and green peas. Adding spinach to the base of meals or even smoothies is a great way to receive the healing properties from these colored plants.

Green plants indicate the presence of phytochemicals like sulforaphane, isocyanates and indoles, which help to remove carcinogens and detoxify the body. These plants make for great side dishes or meal bases, including Broccoli, Brussels sprouts, bok choy, arugula, kale, cauliflower and more.

Pale Green-White plants contain compounds called allicins, which have powerful anticancer, antitumor, immune-boosting and antimicrobial effects on the body. Simply try cooking with more garlic, onions and leeks to see these benefits. Many of these same plants also contain antioxidant flavonoids like quercetin and kaempferol, which are helpful to reduce inflammation and prevent chronic disease.

Blue-Purple plants possess anthocyanins which have been found to prevent blood clots, delay cellular aging and may even slow the onset of Alzheimer’s. Bright purple plants like eggplants, beets, red cabbage and purple potatoes always add a beautiful touch to any plate.

Now that you know the benefits of specific colored plants, the next step you can take is to start eating them. For most people, that is easier said than done. However, it is important to start small.

Try eating at least five different colored vegetables every day and eventually with each meal! Also, focus on trying new vegetables whenever you can. This way, you can slowly start increasing your plant variety with each day.

Here are a few tips to diversify your plant intake: 1. The next time that you go to a grocery store, try picking out a fun new vegetable that you have never tried before, and look up a recipe that uses it!

2. Start cooking with more garlic, as this is such an easy way to add flavor and plant benefits to any meal.

3. Add spinach or kale into the bases of smoothies, I promise you will not be able to taste it.

4. Try snacking on carrots or red bell peppers with hummus.

Food is the strongest form of medicine, we just have to put in the effort to reap the benefits. The effects of nutrition can often be more powerful than using a pill. As you begin to incorporate more colorful plants into your diet, notice how it positively affects your mental clarity and energy levels. Your body will thank you later!

What A’Sprout It?

By Sydney Rosmann Sprouts are the ultimate superfood. They’re the two-in-one, fun-sized, packed-with-nutrients little vegetables that make your meal picture-perfect and your body happy.

You can find sprouts for many different food groups, including vegetables, beans and lentils, nuts and seeds and even sprouted grains! They are the perfect garnish for a salad, pizza, soup, avocado toast… literally anything.

You may wonder, why eat sprouts when you could just have some whole grains and vegetables? Sprouts actually have higher amounts of nutrients than the fully-grown versions of their plant.

According to the 2021 Healthline article “What are Broccoli Sprouts? Nutrients, Benefits, and Recipes” by Ariane Lang, broccoli sprouts contain 100 TIMES MORE glucoraphanin (a compound that converts to sulforaphane to produce antioxidants and reduce inflammation) than fully-grown broccoli. This does not mean you should replace whole vegetables with sprouts, but adding these extremely powerful foods to your meals is an easy way to increase your nutrient intake.

One of my favorite things to do is grow my own sprouts. There are numerous websites to order sprouts from and I use True Leaf Market. With over 50 types of sprouts to choose from, I guarantee you will find a few that you will LOVE. My absolute favorite are onion sprouts.

I recommend beet sprouts if you want to add a pop of pink to your dish!

The sprouting jar kits are around $15.00 and produce beautiful and bountiful sprouts within one week. The jars, which are the same as mason jars, look so cute in the kitchen and make it easy to snack on the sprouts.

Sprouting is so simple and adding sprouts to your meals adds satisfaction because you feel like you worked for your food… but you really just put some seeds in a jar!

Try to incorporate sprouts into your daily routine. Just because they are tiny doesn’t mean they are any less mighty than other vegetables. Even a handful of them with your breakfast can help you feel good throughout the day.

According to the 2020 WebMD article “Sprouts: Are They Good For You?” sprouts help with digestion because of the insoluble fiber, improve heart health by lowering cholesterol and lower blood sugar levels.

Improving your health can be that easy! Don’t think about health as cutting ‘bad food’ out, but adding more beneficial and nutrient-dense food. And really, sprouts are the ultimate way to do this.

There is no better way to thank your beautiful body than feeding it what it needs to feel good and to perform to the best of its ability. Sprouts are on your side and if you want to give your body a big hug, then feed yourself some sprouts!

34 the wellness issue

Written and Illustrated by Maya Fidziukiewicz What’s a waltz with no partner?

A car with three wheels?

Tea made with microwaved water, Gives off the awkward feels.

What’s a life without sunshine?

A fall without colorful trees Oh, how the world would be different – Imagine: If Wisconsinites didn’t have cheese!

What if Madison didn’t have Ian’s?

Greenbush, Paul’s Pel’meni or State Street?

Where would we go? What would we do?

Where would college kids get their late-night eats?

Imagine a life without these staples – Bland, dull, colorless and boring.

Now that’s a life without herbs in your pantry When it comes to flavor, let’s start exploring.

But where does one even begin, Diving into the list of herbal combinations?

Let’s pause the rhyming and I’ll share my favorites.

Nothing much, just the basic foundations — Of why we love herbs.

Rosemary Flavor: strong, lemony-pine like Benefit: boost immune system Pairings: apricots, beans, pork, potatoes, eggs

Mint Flavor: sweet, cool, strong Benefit: eases stomach irritability Pairings: cucumber, eggplant, tomatoes, yogurt

Sage Flavor: earthy, bold Benefit: rich in antioxidants Pairings: anchovy, bacon, chicken, parmesan, pineapple

Dill Flavor: bright, sweet Benefit: soothes digestive tract Pairings: pickles, fish, zucchini, beets, potatoes

Lavender Flavor: sweet, fragrant Benefit: calming, mood lifting Pairings: berries, lemon, honey, oregano, black pepper, chocolate

Oregano Flavor: sweet & spicy, slightly bitter Benefit: Vitamins A, C, K Pairings: olive oil, zucchini, cauliflower, lemon, white wine

Basil Flavor: sweet, fresh Benefit: anti-inflammatory Pairings: tomato, garlic, watermelon, eggplant, peanut butter

Parsley Flavor: clean, peppery, earthy Benefit: bloating, natural diuretic Pairings: fish, chicken, potatoes, eggs, blueberry, broccoli, corn

Thyme Flavor: earthy, minty, citrus Benefit: high in magnesium Pairings: beef, carrots, goat cheese, lentils, onions

36 the wellness issue

Let’s Talk About Oranges

By Eliana Rosen-Bloom

Oranges are a fruit so often taken for granted.

I can’t even remember the last time I had a bad one…ok so maybe it was last week. But normally oranges are one of my favorite fruits: sweet, inexpensive, available in every grocery store and come wrapped in their own personal peel of protection!

There are so many different kinds of oranges to choose from: mandarin, sumo, valencia, cara cara and blood oranges — you can be sure to never get tired of this humble fruit.

And while, luckily for us, we get more fruits and vegetables in season during spring, you can never go wrong with a classic orange.

Oranges are more than just a great snack on the go.

Did you know a single orange has enough vitamin C for the whole day? According to WebMD, Vitamin C does so many amazing things for your body — it protects cells from damage, helps you make collagen, boosts your immune system and even can lower your levels of cortisol, a stress hormone.

Oranges also have other benefits for your body, including fiber, calcium, folate, potassium and citric acid. They even have good sugars in them to help with that sweet tooth we all have.1 Not bad for a single orange, right?

Now, don’t go thinking oranges are only in season for a couple of months. Luckily, for us they start in November and continue all the way into June. And while one of my favorite ways to eat an orange is just peeled (ideally outside in the warm sun), there are lots of fun things you can do with oranges.

Orange Spring Salad

In the spring, I sometimes crave a nice salad. Fruits are one of the best ways to spruce up a salad and add some color and flavor. This salad is a favorite with my family and you can mix and match some of the ingredients depending on what you have in the fridge.

Salad 1 large orange, peeled (any type works) 1 head of butter lettuce ⅓ cup goat cheese ½ cup candied walnuts (you can buy or make your own) 1 large avocado, sliced 3 stalks sliced green onion

Dressing 3 Tbsp of orange juice 2 Tbsp of red wine vinegar 1 Tbsp of honey 2 Tsp dijon mustard ¼ cup olive oil Salt and pepper to taste

Method First, let’s make our dressing. It’s pretty simple — all you have to do is whisk everything together and try as you go, adjusting according to your taste. Personally, I love dijon mustard, so I like to add a little extra.

If you’re using homemade candied walnuts, use your favorite recipe to whip those up. Otherwise, you can use store bought. You can keep the nuts whole or cut them into larger chunks. For the salad, first wash and pat dry the butter lettuce and then gently cut it into large pieces. Then add that to a large salad bowl.

Next, we can peel our oranges. If it’s a large sumo orange, one will probably do it, but if it is a smaller mandarin orange, two is better. Then, it’s time to peel the skin off the avocado and slice each half thinly. You then want to thinly chop our green onions. Next, grab the goat cheese and break it into chunks with your fingers.

Finally, it’s time to put it all together. Arrange the orange slices and avocado on your butter lettuce and then scatter the cheese, green onions and nuts. Drizzle the vinaigrette over everything or leave it on the side.

Final step is to serve and enjoy the taste of spring!

Candied Oranges This is a simple (but slightly time consuming) process, but at the end of a couple hours you will have some delicious candied oranges which are perfect as a gift or for decorating another baked good.

Our “recipe” here is a little loose — more like steps for success. First, slice the oranges thinly. Next, time to whip up a simple syrup using equal parts sugar and water.

Boil the water until the sugar is all dissolved and then add in your orange slices, making sure they don’t touch each other. Cook at a simmer for 40 minutes or until the oranges look translucent. Then, remove them from the mixture and place on a wire rack to cool — likely overnight. Now you have some beautiful candied orange slices — use them to decorate other desserts, to spruce up a table setting and eat them straight or dipped in dark chocolate!

38 the wellness issue

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