Mayo Clinic nutrition interns create 3 days of tasty hurricane meal recipes
Every hurricane season, Mayo Clinic nutrition director Sherry Mahoney gives her interns an assignment: Prepare a meal plan featuring three days of creative, delicious dishes from food that doesn't require refrigeration or cooking.
They need to come up with recipes for breakfast, lunch, dinner and an evening snack for families that may be stuck in their homes without electricity. The recipes can't be boring and they can't consist primarily of commercially processed food.
"They need to be colorful, exciting, tasty and nutritious," Mahoney said. "The most difficult part is no refrigeration and no cooking."
Every year, she said she rejects some recipes because they contain an ingredient that requires refrigeration or they don't taste good.
But interns Sheri Lingle and Debra Silverman created some good ones this year, and were ready to share them with Mayo Clinic employees Monday in the staff cafeteria off San Pablo Road. Their creativity was timely because Hurricane Irene was threatening the East Coast, and people were thinking about hurricanes.
"Just because the power is off doesn't mean you can't eat good food for a while," Ron Stone, assistant director of nutrition, said at the lunch event.
And if a hurricane misses the Beaches, and your power never goes off, any of these items can be assimilated into meals after the season is over," Mahoney said. "These recipes taste good."
Lingle, who recently graduated from the University of North Florida with a bachelor's degree in nutrition and dietetics, and Silverman, a recent graduate of Simmons College in Massachusetts with a master's in nutrition, gave out samples of two of their recipes during lunch hours this week.
They whipped up one of the dinners, Fiesta Black Bean and Corn Salad Tacos, on the spot Monday. And they handed out samples of Peanut Butter and Jelly Sushi Rolls made with whole wheat tortillas.
They also gave out recipes for all of the meals.
Delicious Whole Wheat Bread Recipe - News
One of the lunches, Tasty Tuna Salad on whole wheat pita bread, requires mayonnaise, but Stone said individual packets of mayo stay good without refrigeration. He said most condiments such as ketchup, mustard and relish stay fresh for long periods
For example, when making a sandwich, use a fresh, whole-grain bread with avocado instead of white bread with mayonnaise. The bakery at Whole Foods Market in Town and Country provides many different types of 100 percent whole-grain options.
Take two slices of bread, one white wheat and one whole wheat, about the same size. Pick a cool cookie cutter and cut out the center of each piece of bread with the cookie cutter. Swap the center cutouts and assemble the sandwich. Here's a recipe that
and slather it on whole wheat bread. Top with fresh banana slices! Frozen Banana Bites: Slice bananas and freeze for an hour. In the microwave, melt dark chocolate and dip frozen banana pieces in it. Roll in toasted coconut! Fruit Kebabs: Using wooden
Fruits, vegetables, whole grain cereal and whole-wheat bread or English muffins offer fiber to help keep you feeling full. To help start the day - and the school year - right, we've put together protein and fiber-packed breakfast recipes the whole
Healthy Vegan Banana Bread Recipe
Healthy Vegan Banana Bread Recipe
Now that the weather is getting to be a bit cooler, I have a strong urge to be busting out my baking supplies and warming up the oven. I mean, who doesn’t love the smell of delicious baked goods wafting throughout the house. For me, the quintessential baked good is banana bread. My mother would save loads of overripe bananas in our freezer, waiting to defrost them to make her delicious easy banana bread recipe. Just thinking of her moist banana bread recipe makes me salivate a little bit.
However, I have found two main issues with her original recipe: 1) Like most traditional baked goods, it’s far from a low-cal option. 2) It’s definitely not vegan-friendly. With a few twists, I remade my mother’s traditional moist banana bread recipe so that it’s not only a healthy banana bread recipe, but a vegan banana bread recipe too!
HEALTHY VEGAN BANANA BREAD
Makes: One loaf Directions
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Pre-heat the oven to 325 degrees F. Spray a 3x5x9-inch loaf pan with cooking spray
Mash the bananas in a large bowl, and combine with the applesauce, oil and almond milk
To the bowl, add the flour, sugar, baking soda and salt. Stir to combine
Pour the mixture into the loaf pan and bake for 1 hour and 25 minutes, until a toothpick comes out clean
The end result is simply delicious. It is a bit more crumbly than your average banana bread recipe because it has no eggs to bind everything together, but it is still plenty moist. Using whole wheat flour adds lots of fiber, protein and nutrients to the mix, as does using my Homemade Applesauce instead of eggs. If you’re worried about your calorie and/or sugar intake, opt for a sugar substitute that is suitable for baking and make sure you’re using unsweetened almond milk. Also, this would be great with chopped nuts, say walnuts or pecans. I didn’t have any on hand, but they would be a great flavor and texture addition to this. I’ve been eating this for breakfast for the past week, and I got to say that it easily beats cereal in the morning. Enjoy!
Delicious Whole Wheat Bread Recipe - Bookshelf
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