#isudining

Welcome back Iowa State students! This school year we have many new and exciting changes occurring at the dining centers that I am thrilled to tell you about! The new Friley Windows dining center is officially open, which is located below Friley and can be entered on the east side by Lake Laverne. It features stations offering trendy foods including international flavors, homemade pizzas, comfort foods, and vegan and vegetarian items. Go visit and try the homemade garden pizza for a vegetarian favorite! Another change occurring this year is a new all-day breakfast station at UDCC. Stop by for a made-to-order protein-packed omelet to keep you full for a busy day!

Additionally, Conversations dining center hours are changing, so breakfast and Late Night meals will no longer be available. Instead, Seasons and Friley Windows will offer Late Night food items from 7 pm to 10 pm and 11 pm, respectively. With the new unlimited meal plan, this will be the perfect opportunity to grab some fruit or a small dessert to satisfy your sweet tooth at night! Another perk of this meal plan is that you don’t have to “get your money’s worth” and load up on full plates of food. Instead you can have smaller, more frequent meals throughout the day. Finally, Storms Dining has started offering hot entrees for lunch, along with the salad bar, deli sandwiches and flatbreads, and desserts. If you’re over by the Wilson and Wallace Towers, stop over and enjoy the hummus bar, which offers two types of delicious hummus. Pair it with fresh, crunchy vegetables to get a fiber boost! We hope you enjoy your dining adventure this year!

For people with food allergies, reading and understanding food labels is critical to avoiding allergens.  But food labels can be confusing and sometimes it can seem like a major allergen, such as dairy or eggs, are hidden behind a less obvious name.  The Food & Drug Administration mandates that all items falling under their labeling laws must list if they contain one of the top eight allergens: dairy, wheat, peanuts, tree nuts, eggs, soy, fish, and shellfish;.  Because not everything falls under these laws, it is important to be aware of common alternative allergen names so that you can be confident you are not eating something that will make you sick!

Dairy - Some common ingredients derived from cow’s milk are galactose, hydrolystates, lactoalbumin, rennet, and casein.  Take caution with canned tuna and some meats which may contain casein.

Wheat - It is important to note that a wheat allergy and a Celiac disease are different, but are both iliicited by a protein found in wheat.  Wheat products should be avoided in both cases.  Wheat sometimes appears on labels as kamut, semolina, tabbouleh, seitan, and hydrolzyed wheat protein.

Peanuts - Peanuts are a legume like soybeans.  If you have a peanut allergy, you are more likely to have an allergy to another legume than any other food, including nuts.  Peanuts are sometimes labelled as hydrolyzed peanut protein, arachic oil, or cold pressed, extruded, or expelled peanut oil. Highly refined peanut oil can generally be consumed without issue.

Tree nuts - The FDA requires labels to state which nut is contained in the product.  A common misconception is that coconut is a nut, when it actually the see of a fruit.  Most people who are allergic to tree nuts can safely eat coconut.

Egg - It is usually recommended to avoid eggs from all animals, not just chicken.  Egg is sometimes labelled as albumin, lyzoxyme, and surimi.

Soy - Some common soy containing ingredients are bean curd, hyzrolyzed soy protein, miso shoyu sauce, empeh, and teriyaki sauce.  Soy lecithin contains a small amount of soy protein and usually does not ilicit a reaction.  Soy oil and soybean oil are highly refined and contain very small levels of allergenic protein.

Fish/Shellfish - These allergens are usually labeled clearly.  Take caution when choosing Caesar dressing, Worcestershire sauce, and barbecue sauce

Looking for more gluten-free options right here on campus? Come try out West Side Market’s new gluten-free section! West Side Market is located right below Union Drive Marketplace. Items here are prepackaged and are located on the shelf facing the freezer doors in the back.

P.S- Coming soon, a gluten-free section at East Side Market!!

With football season quickly approaching, its time to start thinking about what snacks you will be bringing to your tailgating party! Because this becomes a bit more difficult when living with an allergy, I have prepared three easy recipes perfect for tailgating and free of the top 8 allergens: dairy, soy, peanuts, tree nuts, gluten, eggs, fish, and crustacean fish. Lets get started!

Honey S’mores Popcorn

Ingredients:

1 (3 oz) bag microwave popcorn

1 (10 oz) bag Enjoy Life Semi-Sweet Chocolate Mini Chips

2 Tablespoon S’moreables Graham Style Crackers

1 ½ cup mini marshmallows

1 ½ cup honey Chex-style corn cereal

Pop the popcorn in the microwave. Pour into a large bowl and pick out kernels that didn’t pop.

Melt the chocolate in a microwave safe bowl, approx. 2 minutes. Pour over the popcorn and mix well

Spread the chocolate covered popcorn out on a baking sheet.

Grind up graham crackers by hand – place in plastic bag and smash with a hard object - or in a food processor or coffee grinder.

Sprinkle graham cracker crumbs over popcorn.

Sprinkle cereal over popcorn and let sit until chocolate hardens.

Break apart and enjoy!

Pumpkin Spice Chex Mix

Ingredients:

¼ cup brown sugar

1 Tablespoon pumpkin pie spice mix

½ cup Earth Balance Soy Free Buttery Sticks

1 Tablespoon vanilla

2 cup cinnamon Chex-style cereal

2 cup honey Chex-style cereal

1 cup original Chex-style cereal

8 S’moreables Graham Style Crackers, broken into bite-sized pieces 

Mix brown sugar and pumpkin pie spice.

Microwave butter until melted. Stir in vanilla.

Mix cereals and graham cracker pieces in a large microwave safe bowl. Pour butter mixture over top and mix until evenly distributed. Add sugar mixture and stir.

Microwave uncovered for 5 minutes until mixture turns brown.

Enjoy!

Hatch Pepper Bean Salsa

Ingredients:

1 can black beans, drained and rinsed

1 can cannellini beans, drained and rinsed

1 can corn, drained

1 can diced tomatoes with green chilies or jalapenos

1 hatch pepper, seeds removed and diced (jalapenos are good too!)

1 bell pepper, diced

¾ cup Italian Dressing 

Add all ingredients in a bowl and mix to combine. 

Refrigerate until ready to enjoy.

I found all of these ingredients at Hyvee, but check the ingredient labels before buying for allergens! If you make any of these delicious treats for your tailgate, be sure to tweet a picture to @ISUdiningRD and @ISUdining.

Until the next recipe-

The summer cucumbers and green beans have started to vanish from the local farmer’s markets. It can be sad seeing summer vegetables starting to disappear for the season but more excitement comes in with the vegetables of fall. I love fall vegetables. I can’t think of one that I don’t like to eat, but even a vegetable lover can still get into a cooking rut. Tomatoes can be easy to slice up and put on a burger or a sandwich, but do you know how to prepare cauliflower or make sweet potatoes taste even more delicious? Fall vegetables are more complex and they can sometimes be tricky to cook.

Roasting is a simple, delicious way to prepare every one of these vegetables. Roasting is quick and you don't need a recipe. It adds a toasty flavor that fits as a perfect side for all fall meals.

Cabbage

Cabbage is one of the vegetables that seems to be in season all year round. But if you’re seeing it at the farmer’s market, then it has probably been more recently in the early fall months. Cabbage ripens at the end of summer and gets a little bit sweeter once the cold weather hits. Many people will shred cabbage for slaws. Slaws last well in the fridge so they’re a great way to make a salad and eat it all week. You can also roast cabbage in large wedges with bacon or drizzle with olive oil and sprinkle with salt/pepper and wrap in tinfoil on the grill.

Brussel Sprouts

Brussel sprouts have a small shape and a mild cabbage flavor that makes them a hit in many kitchens. The compact size means they roast very well, with crispy charred edges. The key to excellent roasted brussel sprouts is heat and lots of it. First, it chars the outsides of the sprouts, crisping the outer leaves and caramelizing the cut surfaces. Second, it cooks the brussel sprouts quickly.

Cauliflower

Cauliflower is at its best and freshest in the fall since cauliflower doesn't really produce heads in hot weather. Like all these other vegetables, it is wonderful roasted, but it can do so much more. You can add cauliflower to vegetable soups or grate it into rice and salads.

Butternut and Acorn Squash

Squash is very creamy and rich on the inside. I like to roast my squash and eat it with various seasonings. Butternut squash is excellent for soups and pasta dishes. It is also wonderful with grain salads or curries. Acorn squash is served great on its own or it can be cut in half, roasted, and stuffed with other vegetables and meat for a complete dinner. Depending on the type, squash can be an excellent source of vitamin A, C, potassium, and fiber.

Pumpkin

Pumpkin is one of the most popular fall vegetables. Small, sweet pumpkins with a dark orange colored flesh are perfect for cooking or baking. Pumpkin can be made into desserts like pumpkin bars or pumpkin pie. They make delicious soups as well; just add some chicken, black beans, a little bit of broth, and your favorite spices. Pumpkin is also a great source of vitamin A, C, and folate.

Sweet Potatoes

Sweet potatoes are by far my favorite fall vegetable. They are full of nutrients including vitamin A, B6, C and copper. They are very versatile and can be cooked in several ways. They are often mashed, roasted, and baked or made into soups, fries, chips, rolls, pie and pudding. My favorite thing to do with these delicious vegetables is to make sweet potato casserole. I always look forward to Thanksgiving time because that means my mom will bring a large batch of sweet potato casserole to our family gathering. This is something everyone must have the pleasure of tasting, so when you are home for the holidays this year, impress your family with this recipe!

How do you like to prepare your favorite fall vegetable?

Paige, Student Nutrition Assistant