Check out CNYDA member Scarlet Sampsell, RDN, CDN on Bridge Street discussing how healthy foods can still taste good, and the importance of having protein at breakfast.
Food for Thought

Also be sure to view the Host Chat which features NYSDA president-elect Molly Morgan, RD, CDN, CSSD!


March is National Nutrition Month, and this year’s theme is “Enjoy the Taste of Eating Right”. The Central NY Dietetic Association will be celebrating this month with a variety of activities.

– Visit us at the Regional Farmers’ Market! We will be providing food demos using fresh, local ingredients you can buy at the market! On March 1st, we kicked this off with Apple Cole Slaw. We will be back at the Market on March 8th and March 29th, from 10AM-1PM.

– A few of our members will be on WSYR’s Bridge Street, providing information on nutrition and healthy eating. Catch their segments every Wednesday in March.

– CNYDA members will be marching in the St. Patrick’s Day parade on March 15th.

– Get your workout in and join us at the Heart Walk on Saturday, March 22nd at Onondaga Community College. We will have a table at the health fair to answer any nutrition-related questions.

We hope to connect with you this month! In the meantime, follow us on Twitter @EatRightCNY and like us on Facebook (search for CNYDA).

By Danielle Stegman RD, CDN, CNSC

A crash course in cooking terminology for those new to cooking, and a review for the more seasoned cooks out there! Review these terms to enhance your cooking knowledge.

Al Dente: An Italian term used to describe pasta that is cooked until there is a slight resistance to the bite. Not mushy, not hard!

Baste: To moisten foods during cooking with pan drippings or a sauce/marinade.

Blanch: To immerse in boiling water and allowing to cook slightly before removing.

Cure: To preserve meats by drying and salting and/or smoking.

Deglaze: To dissolve the juices and brown bits on the surface of a pan in which a food has been fried, sautéed, or roasted. Add liquid and stir and scrape over high heat, use as a sauce.

Dice: To cut food in small cubes of uniform shape and size.

Fold: Gently combining a delicate substance into another substance without releasing air bubbles. Fold the mixture on top of itself.

Gratin: From the French word for “crust.” Term used to describe any oven-baked dish–usually cooked in a shallow oval gratin dish–on which a golden brown crust of bread crumbs, cheese or creamy sauce is form.

Julienne: To cut vegetables, fruits, or cheeses into thin strips.

Knead: To work and press dough with the palms of the hands or mechanically, to develop the gluten in the flour.

Marinate: To flavor and moisturize pieces of meat, poultry, seafood or vegetable by soaking them in or brushing them with a liquid mixture of seasonings known as a marinade. Dry marinade mixtures composed of salt, pepper, herbs or spices may also be rubbed into meat, poultry or seafood.

Mince: To cut or chop food into extremely small pieces.

Parboil: To boil until partially cooked; to blanch. Usually this procedure is followed by final cooking in a seasoned sauce.

Pare: To remove the outermost skin of a fruit or vegetable.

Pinch: A pinch is the trifling amount you can hold between your thumb and forefinger.

Puree: To mash foods until perfectly smooth by hand, by rubbing through a sieve or food mill, or by whirling in a blender or food processor.

Reduce: To boil down to reduce the volume.

Roast: To cook by dry heat in an oven.

Sauté: To cook and/or brown food in a small amount of hot fat.

Sear: To brown very quickly by intense heat. This method increases shrinkage but develops flavor and improves appearance.

Simmer: To cook slowly in liquid over low heat at a temperature of about 180°. The surface of the liquid should be barely moving, broken from time to time by slowly rising bubbles.

Steam: To cook in steam in a pressure cooker, deep well cooker, double boiler, or a steamer made by fitting a rack in a kettle with a tight cover. A small amount of boiling water is used, more water being added during steaming process, if necessary.

Stew: To simmer slowly in a small amount of liquid for a long time.

Whip: To beat rapidly to incorporate air and produce expansion, as in heavy cream or egg whites.

By: Makaela Marie Newsome, Syracuse University undergraduate student

Just to give some background on myself, I am a 20-year-old college student studying nutrition and dietetics. I love working with new and alternative gluten free and other allergen free products.

This is a fun gluten-free recipe that is guaranteed to impress at any dinner party. It is a great appetizer and extremely easy to make – while making you appear to be a gourmet chef with a vast knowledge of flavor combinations! I learned this recipe from my brother who found it during his numerous travels abroad.


20 Medjool Dates

5 ounces of blue cheese (or lactose-free Swiss cheese)

20 small slices of salami (may also substitute with prosciutto or bacon)

20 small almonds

20 toothpicks


See we are off two a great start already there are only 5 ingredients!

Step 1: Preheat your oven to 350 degrees. Take a steak knife and make and make a slice length-wise across the date and then remove the pit. Discard the pit. Repeat with all the dates.


Step 2: Take your de-pitted dates and place one almond and a crumble of blue cheese (enough to fill the date) inside the date. Repeat with all dates.

Step 3: Place a slice of salami over the date and insert a toothpick through the date in salami in order to hold the salami in place. Repeat with all dates.


Step 4: Place your stuffed dated salami side up on a foil line cookie sheet or any oven safe pan or sheet. Let bake until salami is slightly browned and crispy around the edges, which is usually about 15-20 minutes. Let cool and enjoy!


Helpful and Allergen Tips: To make this recipe lactose-free, replace blue cheese with lactose-free Swiss cheese (it is equally delicious!). A great way to keep the cheese from oozing out during the cooking process is by placing your salami or meat of choice over the slit and then inserting the toothpick.

By: Katelyn Castro, Syracuse University undergraduate student

Honey Crisp, MacIntosh, Empire, Golden Delicious, Fuji…

Apples are a great portable fruit to bring on-the-go and have anytime during the day for a quick and healthy snack. They are a great source of Vitamin C, which play an important role in cell growth and immunity. They are also an excellent source of fiber. A medium apple has about 90 calories, 4 grams of fiber and 15% of the daily need for Vitamin C.

The nutritional value of baked apples remains very similar to that of raw apples, with the exception of vitamin C (Vitamin C is heat-sensitive and is lost when apples are cooked). So why not spice up your apples a little with a simple, savory and delicious dessert?

While most people turn to apple pie or apple crisp for a tasty dessert, this baked cinnamon-oat apple recipe is a simple, healthy and equally delicious alternative to try!

Recipe for Baked Cinnamon-Oat Apples:

Yield: 4 Servings
Preparation Time: 5 Minutes
Cook Time: 30-35 Minutes

2 large apples (Honey Crisp, MacIntosh, Golden Delicious, etc.)
1 tablespoon unsalted butter, melted (canola oil or coconut oil are healthy substitutes)
2 tablespoons brown sugar
¼ cup rolled oats
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup water

1. Preheat the oven to 350 degrees F.

2. Slice apples in half and use a paring knife to remove the core and seeds, creating a hollow center in the apples.

3. In a small bowl, combine the melted butter, brown sugar, oats, cinnamon and nutmeg. Spread oat mixture into the centers of the apples.

4. Place apples on 8-inch square baking dish and then pour 1/2 cup of water into baking dish, until the bottoms of apples are covered.

5. Bake for 30 to 35 minutes until apples are soft and tender. Serve warm and enjoy!

Photo courtesy of: http://www.washingtonian.com/blogs/wellbeing/healthy-recipes/healthy-recipe-baked-apples-with-honey-and-oats.php#

By: Erin Castle, Syracuse University undergraduate student

Eating fruits and vegetables by what is in season is the best way to get the freshest produce! Three vegetables worth a try are butternut squash, pumpkins, and sweet potatoes. All are orange, good sources of Vitamin A, C, and fiber, and you can find them at your local farmers market. Butternut squash can be used in soups, pumpkin can be used for the base of many baking recipes, and sweet potatoes are good as a side or in casseroles.

Now that the weather is starting to get a little colder, nutritious squash and root vegetables are thriving – but so is the flu virus. Cold weather can suppress the immune system and make you more susceptible to disease. Besides hand washing and getting enough sleep, a proper diet rich in vitamins can help to boost your immune system to fight off illness or reduce the length of your cold and the symptoms you might feel.

Vitamins C and A are both important for immune health and protection. The RDA for Vitamin C is 90mg/day for men and 75mg/day for women. Lucky for us, with just one cup of butternut squash you are getting 29mg! In just one cup of butternut squash, pumpkin, or sweet potato you can get over 100% of the recommended daily amount of Vitamin A.

In addition to immune health these veggies can help with many other health problems. Fruits and vegetables are usually very fiber rich and help to promote satiety. This means that each vitamin-packed fruit or vegetable will keep you full longer than most processed foods, allowing you to eat less during the day. This can help with weight management. Fiber is also great for heart health as it binds with the bad cholesterol in the body, keeping it from being absorbed into the blood and reduces cholesterol levels. Fiber also helps keep the digestive tract running smoothly as it is not digestible and passes through the body.

Want to give these nutritious vegetables a try? Here are a few recipes:

For a meatless Monday meal try homemade sweet potato patties in place of hamburger patties. Top them with a sauce made from plain, Greek-style yogurt and sliced avocado on a whole wheat bun. It is an easy and flavorful meal! These burgers have everything: Protein in the beans, avocado, and yogurt; whole grains in the bun; Vitamin A, C, and fiber in the sweet potato; good fats from the avocado, and much more!

Another recipe to try is pumpkin granola. Perfect to mix into yogurt or oatmeal in the morning. Choose 100% pumpkin puree (which has no added sugar or preservatives) or you can puree your own! Add dried cranberries, sliced almonds, and white chocolate chips to make more of a trail mix. You could try any assortment of nuts or dried fruit to fit your liking!

By: Emily Kratz, Syracuse University Nutrition Major Class of 2015

It’s getting chilly here in Central New York. However, that doesn’t mean you should stop worrying about staying hydrated! Water contributes to a large portion of our body weight and without it we would die pretty quickly. Drinking water can help us stay healthy in a variety of ways. Proper hydration can keep us from getting sick, prevent headaches, normalize body temperature and heart rate, boost metabolism, eliminate toxins from your body, lower stress levels, soothe sore muscles, regulate bowel movements, create glowing skin, stay focused, and help us to function at our best level!

Here are some tips to stay hydrated:
• Buy a large water bottle that you can easily carry around with you throughout the day. Have some fun with it by adding cucumber, strawberries, lemon, lime, or other delicious things that won’t add many calories!
• Always order water when eating out.
• Make it a habit to drink a whole glass of water when you first wake up and before each meal.
• Drink water before, during, and after exercise. Only drink sports drinks if you actually had a highly vigorous workout. This will replenish your electrolytes.
• Drink a glass after you go to the bathroom.
• Whole fruits and vegetables have natural juices in them which can help your hydration level a bit.
• Cut back on the coffee! Caffeinated beverages are diuretics, causing you to urinate. This can dehydrate you even though you may feel quenched because you are drinking. Same goes for alcohol.
• Track your water intake and review it at the end of the day.

There are different recommendations for the exact amount of water one should drink daily. Large body sizes require more water than smaller ones. Depending on your gender and body size, you may need anywhere between 6-12 8-ounce glasses of water a day.
When you feel thirsty, you are already on your way to being dehydrated. Your urine can help you find out if you are hydrated enough: it should be light yellow like lemonade (or even clear), not dark yellow like apple juice. It is extra important to stay hydrated when you are physically active.

Just remember to keep water with you at all times. Make your body happy and drink up!