Occupational Health Services

Nutrition Tips

April – Celebrating Earth Day 

Sustainable nutrition practices to honor Earth Day on April 22: • Incorporate plant-based protein sources in meals once per week • Find ways to repurpose leftovers to reduce food waste •Store foods in reusable containers rather than single use plastics 

Recipe: Garlic Sesame Tofu

Ingredients: 

Tofu Ingredients: 

6 oz block of extra firm tofu 

1-2 tablespoons of low sodium tamari or soy sauce 

1 tablespoon corn starch (can substitute with flour) 

3-4 tablespoons breadcrumbs 

Sauce Ingredients: 

1/3 cup of low sodium tamari or soy sauce

 2 teaspoons of toasted sesame oil 

2-3 tablespoons of honey 

1 tablespoon corn starch (can substitute with flour) 

2 tablespoons water 

5 cloves garlic, minced 

1 tablespoon extra-virgin olive oil 

Sides: - Brown rice - Bok choy and shitake mushrooms sautéed with avocado oil, tamari or soy sauce, and rice vinegar 

Instructions: 

1. Preheat oven to 400º 

2. Drain tofu and pat dry, cut tofu into 1-inch cubes 

3. Coat tofu cubes in tamari or soy sauce, then cornstarch, then in bread crumbs. Ensure each cube is evenly coated 

4. Add tofu to baking sheet, place with ample space between each cube. Place in oven for 25-35 minutes, until golden brown 

5. Prepare the sauce. Add EVOO and minced garlic to a sauce pan until aromatic 

6. In a separate bowl, whisk tamari or soy sauce, honey, rice vinegar, and sesame oil 

7. Add cornstarch and 2 tablespoons of water in pan, and stir as whisking in remaining mixture to pan 

8. Remain on medium heat, intermittently stirring, as sauce thickens. Sauce should start to bubble. Once bubbling, can reduce heat to low heat 

9. Once tofu is done, toss tofu cubes into sauce and coat generously 

10. Top with sesame seeds for garnish 

  • Celebrating Eid with Vegetable Biryani 

    Eid al-Fitr celebrates the end of the month of fasting in Ramadan. The celebration of Ed al-Fitr allows food to be the centerpiece of the joyous celebrations within the family. Biryani is a dish that is often served and can be prepared as a main dish with a protein source or can be recreated as a side in the vegetable biryani recipe provided. 

    Ingredients: 

    1 cup of plain, low-fat yogurt 

    1.5 tablespoon of ginger garlic paste o Alternatively, 1 tablespoon of ginger paste + ½ tablespoon of minced garlic 

    2-3 tablespoons of garam masala 

    ¼ teaspoon of ground turmeric 

    ½-1 teaspoon of red chili powder 

    1 tablespoon of lemon juice 

    2 cups of chopped vegetables per preference (examples: carrots, cauliflower, green beans; can also use frozen vegetable medley) 

    ½ white onion, thinly sliced 

    2 cups of basmati rice 

    Directions: 

    1. In a small bowl, mix yogurt, spices, and lemon juice together 

    2. Marinate vegetables with half of the yogurt mixture 

    3. Rince rice and allow to soak for 30 minutes 

    4. Drizzle olive oil in a large pot over medium to medium-high heat. Place onion slices in pot and allow to cook 

    5. Once onions are tender, pour vegetable medley in large pot and cover until thoroughly cooked. (If using frozen vegetables, may need to drizzle additional olive oil) 

    6. In a small pot, bring 3 cups of water to a boil. Once vegetables are completely cooked, add remaining yogurt mixture. Then, add rinsed rice on top of mixture, followed by the boiled water 

    7. Reduce heat to medium, cover pot, and allow rice to cook 8. Once rice is cooked, fluff rice and serve with a protein 

  • Celebrating Chinese New Year 

    With February welcoming the Year of the Fire Horse in the Chinese New Year, it is a great time to welcome new recipes in the kitchen. Dumplings, which are traditionally used in Chinese New Year celebrations can be made using various mixtures. In this recipe below, a vegetarian mixture is created with adding edamame as a source of protein source. For ease of creating the dumplings, purchasing pre-made dumpling wrappers will reduce preparation time, while still allowing to participate in making home-made dumplings! 

    Ingredients:

    Dumpling wrappers 

    Vegetable Oil 

    1 tablespoon minced ginger 

    1 tablespoon Chinese Five Spice 

    Low sodium soy sauce 

    1/2 white onion, diced 

    1 cup of shitake mushrooms, diced 

    1-1.5 cup of carrots, shredded 

    1 cup of red cabbage, diced 

    1 cup of edamame 

    Directions: 

    1. Add minced ginger and 2-3 tablespoons of oil in a skillet over medium heat 

    2. Once fragrant, add diced onions and cook until translucent 

    3. Add shitake mushrooms and stir-fry. Once mushrooms are tender, add in carrots, cabbage, and edamame. Stir fry for approximately 2 minutes 

    4. Pour stir fry mixture into a large bowl to cool. Add in Chinese Five Spice and soy sauce and mix well. Note: start with 1 teaspoon of soy sauce at a time as to not make the mixture too wet 

    5. Once mixture is prepared, use a tablespoon to scoop mixture and place in the center of the dumpling wrapper 

    6. To most easily seal the wrapper, wet edge of wrapper with cold water and press tightly to secure 

    7. Once dumplings are prepared, pour approximately 2 tablespoons of oil on a skillet over medium high heat. Place dumplings on skillet and fry for 1-2 minutes. Pour 3 tablespoons of water in skillet, reduce heat to medium-low, and cover skillet with lid to allow dumplings to steam until water is evaporated. Uncover skillet and increase heat to medium-high to fry until golden brown 

  • Ingredient Spotlight: What is farro?  

    Farro is a whole grain with a nutty flavor. It is nutrient dense, meaning that it has a high ratio of nutrients for calories. It is recommended that half of our daily intake of grains are whole grains, so incorporating farro into recipes is a great way to meet this goal! 

     Recipe: Plant Based Power Bowl 

    Ingredients: 

    • ¾ cup of farro (dry) 
    • 1 14 oz can of low sodium chickpeas, rinsed and drained 
    • 1.5 teaspoons (2-3 cloves) of minced garlic 
    • Salt and Pepper to taste 
    • Rosemary 
    • Garlic powder 
    • 2-3 cups of halved brussels sprouts 
    • 2 bell peppers 
    • Olive oil 

    • Juice of 1 lemon 

       

    Instructions: 

    Farro: 

    Farro cooks similar to pasta; however, cooking instructions and times depend upon the 

    cut of farro used. Follow the package label for appropriate cooking times. 

     Chickpeas: 

    Can prepare either in saucepan or in microwave 

    Microwave:  

    1. In a microwave-safe bowl, pour chickpeas, approximately 2 teaspoons of olive oil, 1 clove of minced garlic, and sprinkle in rosemary. Stir to combine 

    2. Microwave at 30 second increments until warm and tender (usually 1-3 minutes)  

    Saucepan:  

    1.Add approximately 2 teaspoons of olive oil to a saucepan and set on medium heat 

    2. Add 1 clove of minced garlic 

    3. Sprinkle in rosemary 

    4. Add salt and pepper to taste 

    5. Satué, add approximately 1.5 cups of water (or the liquid from the chickpeas), bring to a boil 

    6. Add 1 can of chickpeas, reduce heat 

    7. Let simmer on low until tender 

     Brussel Sprouts and Roasted Peppers: 

    1. Preheat oven to 450º 

    2. For easy cleanup, line the sheet pan with tin foil 

    3. Place 2-3 cups of halved brussels sprouts and 2 julienne cut bell peppers on a sheet pan 

    4. Spray or drizzle approximately 2 teaspoons olive oil on the vegetables 

    5. Sprinkle with garlic powder and rosemary 

    6. Place sheet pan in oven for 20 minutes till the peppers are cooked well 

    7. Remove the peppers from the sheet pan, and let the brussels sprouts roast for about 5-10 more minutes, until crisp 

     Dressing and Assembly: 

    1. In a jar or bowl, add 1 clove of minced garlic, juice of 1 lemon, 3 tablespoons of olive oil, and rosemary. Mix well 

    2. Assemble individual serving bowls. Place farro as the base, followed by chickpeas, topped with the roasted vegetables, and drizzle with dressing. Enjoy!