Archive for the ‘Campus Cuisine’ Category

Salad Bar Savvy

Monday, May 7th, 2012

Campus Cuisine, Inc. and Clinical Nutrition support healthy food choices in the Campus Cuisine, Inc. dining room at St. Mary’s.

Choosing the salad bar for lunch or dinner is a great option.  But watch out!  If you are not careful your “healthy” lunch could end up extremely high in calories and full of fat.  Read on for some tips for building a healthier salad.

1. Pile on leafy greens

For less than 20 calories per 2 cups, leafy greens like spinach or romaine lettuce provide a great base to your salad.

2. Load up on plain vegetables

At 25 calories or less per serving, take advantage and load them up on your plate.  Vary your vegetable selection to vary the nutrients.  Vegetables available on the Campus Cuisine salad bar include shredded carrots, grape or cherry tomatoes, sliced cucumbers, zucchini and summer squash, sliced onion, mushrooms, beets, sliced bell peppers, pepperocinis, broccoli, cauliflower, chopped celery and sliced radishes.

3. Add 1 or 2 lean protein selections

Enjoy 1 or 2 scoops of lean protein so you’ll feel full and satisfied after eating your salad. Options include hardboiled eggs or egg whites, kidney beans, black beans, chickpeas, edamame, grilled chicken, diced turkey, diced ham, baby shrimp, and low-fat cottage cheese

4. Limit yourself to one high-calorie “extra”

High-calorie extras can add hundreds of calories to your salad.  While items like sunflower seeds, almonds and raisins are packed with nutrition, they’re also packed with calories.  Be mindful of portion size and choose only one of your favorites for your salad.  Croutons – 100 calories per ½ cup.  Chinese noodles – 150 calories per ½ cup.  Dried cranberries/raisins – 120 calories per ¼ cup.  Shredded cheese – 115 calories per ¼ cup.  Feta cheese – 100 calories per ¼ cup.  Blue cheese crumbles – 150 calories per ¼ cup.  Macaroni salad – 140 calories per ½ cup. Tabouli – 180 calories per ½ cup.  Olives – 40 calories per 8 olives.  Bacon bits – 100 calories per ¼ cup.  Sliced almonds or sunflower seeds – 160 calories per ¼ cup.

5. Go easy on the dressing

One tablespoon of your average vinaigrette is approximately 50 calories.  One tablespoon of creamy dressing is approximately 90 calories. Look for low-calorie or low-fat dressing varieties. Smart dressing selections available at Campus Cuisine include fat-free versions of Italian, ranch, French and raspberry vinaigrette dressings ranging from 15 to 60 calories per 2 tablespoons, or regular balsamic dressing which is 60 calories per 2 tablespoons.  Another low-calorie option to flavor your salad is to use salsa for about 10 calories per 2 tablespoons. Try squeezing a lemon over your salad for almost zero added calories. Balsamic vinegar with a small drizzle of olive oil is also a good choice.

 Enjoy!

St. Mary’s Farmers & Artisans Market – Wednesday, July 13

Tuesday, July 12th, 2011

1:30 am – 2:00 pm (rain or shine)
Parking Lot – Corner of Lafayette Street & Campus Avenue

This Weeks Vendors

Luscious Live Lobster
Located in Harpswell, ME (visit them at www.LusciousLiveLobster.com)
Offering fresh whole lobster, seafood and fish.

Valley View Farm
A traditional farm located in Auburn (visit them at www.valleyviewfarmme.com)
Offering seasonal produce, eggs, meat and Sunset Acres cheese.  If you purchased a CSA for pick-up at the market (or have a Senior share) these are the folks you need to see. 

Phoenix Farm
An Organic farm located in Monmouth offering seasonal vegetables, strawberry rhubarb pie, baked goods including fruit muffins and sweet breads or pastries.

Hummingbird Farm
Located in Turner, Hummingbird Farm is a specialty nursery who sells clematis, fancy leaved geraniums, and herb plants.  They also make handcrafted herbal soaps, lotions & body care products.

Duct Tape Wallets
Linda makes a wide variety of duct tape wallets, weighted hola hoops (great exercise) and rice therapy packs and gel neck wraps that keep you nice and cool for hours.

Fresh Start Farms
The New American Sustainable Agriculture Project is a community-based agricultural initiative that supports recent refugees, immigrants, and other new Americans as they establish agricultural businesses, offering seasonal vegetables, fruit, herbs & flowers.

ArtVan
A mobile arts therapy program of VSA Maine brings original works of art; pottery and cards made by youth artist, sharing their gratitude by helping to raise funds for the program through sales of their fabulous art work!  They will also be selling Wilbur’s of Maine & ArtVan chocolate bars.  Come support youth and the arts & learn about the programs. 

Around Town Cafe voucher program at St. Mary’s Campus Cuisine

Monday, March 7th, 2011

Campus Cuisine is now participating in the SeniorsPlus Around Town Cafe voucher program.  Eligible seniors can purchase vouchers at several SeniorsPlus locations or on their website for $4.00 and will receive a coupon valued at $6.50.  The customer can redeem the coupon at select locations for the following: an entree, a starch, a vegetable, a fruit, a bread, a dessert, and a beverage ( i.e. milk, coffee, tea, iced tea, or iced coffee.)  

In addition to congregate housing meals, meals-on-wheels, and other such meal programs, this is an option for mobile seniors in our community to enjoy inexpensive healthy meals.  The meal choices must meet the current USDA nutritional guidelines, and not include such items as high fat, deep fried, and sugar-laden options.