TIGER FOOD

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A monthly publication of LSU Dining - We feed Tigers!

April’s Superfood

ISSUE #12- Spring 2014

Tuna, White Bean, & Butter Lettuce Sandwich

Great Northern Beans, Dry 4 ozTuna, Light Water Packed 12 ozBasil, Fresh, Chopped 2 - 2/3 tbspCracked Black Pepper 1 tspParmesan Cheese, Fresh, Shredded 2 tspTomatoes, Fresh, 1/4” Each Slice 8 eachBasil Leaf, Fresh 12 eachBoston Bibb Lettuce 1 ozBread, Sandwich Thins 4 eachPesto Sauce, Nut Free 1 tbspMayonnaise, Light 2 tsp

Prepare Cold for Cold Service

1. Soak great northern beans in water over-night.

2. Drain water. Place in sauce pot and cover with water. Bring to a coil and simmer until beans are tender, drain. Chill.

3. Drain tuna and �ake. Combine tuna, beans, mayonnaise, pesto, pepper, and parmesan cheese.

4. Open sandwich thin, place 6 oz tuna salad on top.

5. Top with 2 slices of tomato, 1 lettuce leaf, and 3 basil leaves.

6. Place top on sandwich and place sandwich on platter.

7. Hold cold for cold service or assemble to order.

Directions

INGREDIENTS

Briggitte Mosley FMP, MPA, RD / LDN

Legumes are so nutrient packed, they play double duty as both a protein and a vegetable.

Plant PowerHey you! Glad to see you back! This week, I’m going to tell you about April’s Superfood: Legumes! Right now, you’re

probably saying, “I know what that is! I was just at one during Spring Break!” Actually, those are lagoons...

not legumes, but close enough! Legumes actually refer to any of thousands of plant species that

have seed pods that split along both sides when ripe. Legumes include peas, beans,

lentils, peanuts, and other podded plants. That’s right, next time you’re si�ing by the dinner table, ask to pass the “legumes” and

confuse yet impress your family with the Super food information you’ve learned

here! Did you also know that one serving (1/2 cup cooked) of beans provide 2-6

grams of �ber, 90% of the recom-mended daily intake of folate, and are

naturally low in sodium and saturated fat? Always wondered what would’ve helped that beach bod of yours? Now

you know! Although your favorites are the Flintstone Gummies and Fish

Oil pills, legumes are excellent sources of �ber, protein, folate, iron, magnesium, calcium, potassium, and

zinc! Popular types of legumes include green beans, peas, lentils,

kidney beans, lima beans, edamame, and chick peas! Legumes are also available

fresh, dried, frozen, and canned!

1

choose foods for planet EARTH

You’ve probably heard of the Slow Food Movement. No doubt you’ve heard of local fruits and vegetables. Organics? Free range? Hormone free? They are all part of the sustainable food movement. As Earth Day approaches on April 15th, you can do your part too.

Our daily food choices do play a role in our personal carbon footprint, and every little bit of savings counts.

Foods you should eat more of:

tap water: ditch the plastic bottles for water and soft drinks, and get your own refillable mug or personal sippy cup. Tap water is clean and fluoridated so it helps prevent cavities.

seasonal produce: one hundred years ago most folks didn’t eat lettuce in December,instead they ate root vegetables and hearty greens that could stand up to storage. Educate yourself on the seasonality of fruits and vegetables and select those that are in season most often.

protein: generally speaking, plant sources of protein use less fossil fuels than animal sources of protein. Just cutting down on how much animal protein you eat each day, or substituting one vegetarian meal for an animal protein meal a week is a great start to reduce your carbon footprint. If you eat fish, choose sustainably caught sources.

less processed: any food that is less processed is a more sustainable choice simply because it hasn’t been shipped to a factory to be reformulated, packaged and shipped again.

BALANCED UEarth Friendly Foods

Seasonal Fruits: March-May: apricots, honeydew, limes, lychee, mango, oranges, pineapple, strawberries-choose local options if possible

Seasonal Vegetables: March-May: artichoke, asparagus, endive, broccoli, butter lettuce, chayote squash, collard greens, corn, fennel, green beans, mustard greens, radicchio, rhubarb, snow peas, spinach, swiss chard, vidalia onions, watercress-choose local options if possible

Proteins: dried beans, peas and lentils; rgbH free milk and yogurt; sustainable seafood choices; reduced antibiotic meats

Other: tap water

You’ve probably heard of the Slow Food Movement. No doubt you’ve heard of local fruits and vegetables. Organic? Free range? Hormone free? They are all part of the sustainable food movement. As Earth Day approached onApril 15th, you can doyour part too.

Our daily food choicesdo play a role in ourpersonal carbonfootprint, and everylittle bit of savingscounts.

The way food is handled before it gets to you influences thenutrient and sustainability qualities of the food.

DINING

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