The Zest February 2021

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Bringing the Zest. Enhance. Enjoy. Energize. | February 2021

University Dining Services’ Nutritious Nibbles newsletter is now The Zest

In This Issue:

New year, new look for Marketplace – During winter break we gave the Marketplace a facelift to include a lovely wood finish and new white counter tops in front of each station.
Sabrosa Station gets spiced up – We have added mahi-mahi fish tacos, which will be available almost every day.
Menu evolution – We are constantly looking at our menu offerings to ensure we are serving a wide variety of foods that are highly acceptable. We are excited for a few new additions to the menu, including:
- Smokehouse Barbecue Bar served on Sunday, February 21
  - Red-eye-coffee-rubbed pork loin
  - Smoked, dry-rubbed pork belly
  - Sliced barbecue brisket
- Loaded barbecue chicken sandwich lunch on Wednesday, February 17
- Korean pork barbecue with steamed buns served on Thursday, February 25
- Back by popular demand - Chicken and shrimp po’boy served on Monday, March 1
We have returning favorites, including our “soon-to-be-famous” Chicken Finger Friday, Roastery favorites and many other tasty dishes.
Mark your calendar for these special food events:
- Thursday, February 4 – Soul Food Dinner
- Friday, February 5 – The Big Game Luncheon
- Sunday, February 14 – Valentine’s Day Dessert Treats
- Tuesday, February 16 – Mardi Gras Dinner
- Friday, February 26 – Make Your Own Pizza
Eat with your eyes first – Don’t forget that we post pictures of our lunch and dinner items on Instagram so you can plan your meal in advance. Check us out at @eatatsalisburyu.

Trending Across Campus

Fantastic February Specials

Guerrieri Student Union, Cool Beans

Honey, we’ve got this! Starbucks honey almond milk cold brew, iced or hot latte
Smoothie of the Month
- Let It Snow Cream Smoothie: milk, condensed milk, vanilla, white chocolate and whipped cream blended with ice for $3.19

Guerrieri Academic Commons, Chesapeake Bay Roasting Company

Celebrate Valentine’s Day in February with our chocolate-covered strawberry – available as a hot or iced latte and/or smoothie for $4.75 for a medium or $5.25 for a large.
Look for a variation of daily specials. Follow Dining on Instagram and Twitter to stay up to date as these are subject to change.

Guerrieri Academic Commons, Hungry Minds

Mediterranean Turkey Burger: Turkey burger served on a potato bun with tomato, lettuce and tzatziki sauce for $6.19
Smokey Sourdough Chicken: Two slices of sourdough bread, grilled chicken breast, lettuce, tomato, bacon and chipotle sauce for $8.59
All-Day Breakfast Options:
- Enjoy two slices of Texas French toast topped with powder sugar and a side of syrup for $2.99
- New loaded breakfast platter served with a folded egg, Texas French toast, scrapple and two slices of applewood bacon

Employee Spotlight: Jeneatra Savage

The Human Resources Office is pleased to announce that Commons Dining Assistant Manager Jeneatra Savage is SU Employee of the Month for January 2021!

Savage was nominated by Commons Dining Manager Mark Andrews for her customer service focus, leadership, and teamwork.

His nomination states: “Since Jeneatra joined our team in 2017, she has been an exceptional example of professionalism and kindness, passionately providing great service to others. …Jeneatra shines brightest working with her peers, fostering teamwork, and has tireless attention to detail within our operation, setting standards high and supporting areas of need.

Most recently, Jeneatra took on the leadership responsibility of the Commons Food Service Team during the absence of the Commons manager just as the semester was opening. Without hesitation, she became the point person working with her fellow managers and team members. During this time, Jeneatra did an excellent job of organizing COVID testing and COVID training for Commons Dining.”

The nomination also recognizes how Jeneatra has made improvements such as finding opportunities in the GrubHub ordering kiosks and incorporating a build-your-own quesadilla option to the deli station.

A letter of support states: “Jeneatra’s customer service focus and culinary knowledge, coupled with her even-keel demeanor, have markedly contributed to the successful on-boarding of our workforce with enthusiasm and service to our campus.” In closing, the nomination states: “We want to commend her continued efforts and share with our University colleagues some of her many accomplishments.”

Bites from the Dietician

Omega-3s: What Are They and Why Do We Need Them?

There’s an absolutely essential nutrient that, chances are, you’re not getting enough of omega-3 fatty acids. Two crucial ones – EPA and DHA – are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plants such as nuts and seeds. Not only does your body need these fats to function, but it also thrives on the big health benefits that they deliver.

What They Do For Us

They are immune defense warriors. Omega-3 fatty acids act as a bioactive. They work to “turn on” pathways that fight inflammation by promoting antioxidant activity. Inflammation has been associated with chronic diseases and joint pain.
They may reduce anxiety and help support a good mood and brain health. Some researchers have found that cultures that eat more fish have lower levels of depression. Harvard Health Letter states “brain membranes contain a high proportion of these fats, and human studies suggest that a lack of omega-3s in the brain may induce various behavioral and psychiatric disorders.” The effect of fish oil supplements has been mixed, with more research needed. It seems the most reliable way to get the benefits of these omega-3 beauties is to eat fish. The American Heart Association and the American Dietary Guidelines both recommend eating cold water fish twice a week.
They may help manage ADHD. A review of omega-3 fatty acids and ADHD studies concluded that a positive effect was seen, especially in mild cases.
They protect the heart and blood vessels. Omega-3s have been shown to lower triglyceride levels, lower blood pressure slightly, regulate irregular heartbeats and protect the brain from ischemic stroke. Some of this is attributed to omega-3’s anti-inflammatory benefits.
They have been shown to improve skin, improve sleep and reduce menstrual cramping.
Omega 3 fats are an important part of cell walls. High amounts are seen in the brain and retina.

Where to Get Omega-3s

Your body can convert ALA into the much needed EPA and DHA but only in small amounts. The form of omega-3 best utilized by the body is the DHA and EPA found in cold water fish. Small amounts of omega-3 are in much seafood, but cold water fish have the highest quantities and they seem to be the most beneficial. Good sources include:

Salmon
Anchovy
Mackerel
Herring
Sardines
Whitefish
Tuna
Halibut
Cod

Aim for two servings of these fish weekly as recommended by the American Heart Association and the 2015-2020 Dietary Guidelines for Americans

ALA is found in plant foods. Good sources include:

Ground flaxseed
Chia seeds
Walnuts
Hulled hemp seeds
Mixed nuts
Seaweed – the only plant-based source of EPA/DHA

ALA can be converted to DHA and EPA, but the pathway is a bit long and not everyone does it efficiently. Even when accomplished efficiently, the ALA-to-EPA/DHA conversion rate is low, with reports of just 0-15% of ALA converted to DHA/EPA.

One of the most significant food choices we can make is to aim for diversity. This includes getting fats from various sources, just as I’ve encouraged you to eat a variety of colorful vegetables daily. Another important choice is to avoid processed foods. These often contain less healthy fats.

Other beneficial fats include olives and olive oil, avocado, eggs, cultured dairy, grass fed butter, nuts, and seeds.

Should You Supplement?

Study results involving omega-3 supplements have been varied. Talk to your doctor about taking a supplement first. Depending on your health and the other medicines you take, they may have specific recommendations or warnings. Food sources have shown promising results in studies. Eating foods high in omega-3s offers additional benefits provided by their nutrient content and may offer synergistic effects when eaten with other foods as in a meal.

Budget-Friendly Omega-3 Eats

Wild-caught salmon is high in omegas 3s, but it can be pricey. A budget-friendly alternative is canned salmon. It is wild caught, look on the label to make sure, and inexpensive. A 14.5 oz. can costs between $3-5 and will be enough for several individual meals. You may prefer to pick out any bones and skin, but they are fine to eat. Try this flexible Ukrainian salmon salad recipe or one of these, I can’t decide which to try first, the salmon cakes with slaw, salmon fried rice or spicy Asian salmon meatballs.

For the culinary adventurist, check out these sardine recipes:

More Information and References

Eating a varied and health supportive diet, being physically active, managing stress and getting enough sleep are essential to emotional and physical health including our mood and immunity.

Learn more at:

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#metabolism-bioavailability

https://www.health.harvard.edu/staying-healthy/the-questions-about-fish-oil-supplements

Terry Passano

University Dietitian

thpassano@salisbury.edu

Commons 151

410-548-9112

Sick of winter? Try beating the winter-time blues with a tropical vacation for your taste buds. If you can’t travel to your favorite tropical paradise, try bringing some of the flavors to your table. Our chefs are sharing a mouth-watering recipe that is sure to add a little excitement to your meal rotation. Join us on Tuesday, February 9, for dinner in the Commons where this recipe will be featured at Roastery.

Hawaiian Pulled Pork

Serves 8

2 lbs Boneless Pork Butt

¼ cup Canola Oil

Rub

2 tsp Kosher Salt

2 tsp Spanish Paprika

1 tsp Cumin

½ tsp Black Pepper

1 tsp Ground Coriander

Stock

6 oz Diced Onions

1 oz Grated Ginger

2 cups Pineapple Juice

1 tbs plus 1 tsp Minced Garlic

Directions

Preheat oven to 300° F.
Combine all seasonings and rub over pork.
Heat oil and pan sear pork on all sides.
Place pork in roasting pan. Pour stock over pork. Cover with foil.
Braise for 3 hours or until it is tender enough to shred apart.
Shred in pan and leave the in the braising liquid. Serve as a sandwich or over rice.

Go Red for Women's Heart Health

February is American Heart Month and Friday, February 5, is National Wear Red Day^®, bringing awareness to women's risk of heart disease.

Nearly 80% of cardiac events can be prevented. Cardiovascular diseases continue to be women's most significant health threat and are the number one cause of death for men and women.

On February 5, wear red to bring awareness to heart health and promote a mindful lifestyle that can prevent it. Visit the Commons for a heart-healthy salmon lunch.

For more information, visit the American Heart Association and NHLBI.

Dietitians Tip: High cholesterol, often caused by eating saturated and unhealthy fats, has long been associated with heart disease. More recently, low levels of inflammation are also identified as a cause. Build your plate around colorful fruits and vegetables, whole grains, and lean proteins, which are both anti-inflammatory and low in saturated fat. Focusing on these flavorful and less processed foods supports not only your heart but your mood and your immune health and prevents chronic disease.

UDS Hours of Operation

Check out one of our dining operations on campus.

Chesapeake Bay

Roasting Company

Monday-Thursday: 7:30 a.m.-11 p.m.
Friday: 7:30 a.m.-4 p.m.
Saturday-Sunday: Closed

Chick-fil-A

Monday-Saturday: 11 a.m.-9 p.m.
Sunday: Closed

Cool Beans

Monday-Friday: 7:30 a.m.-10 p.m.
Saturday-Sunday: Noon-10 p.m.

Commons

Monday-Thursday: 7:15 a.m.-8:30 p.m.
Friday: 7:15 a.m.-7:30 p.m.
Saturday: 9:30 a.m.-3:30 p.m./4:30 p.m.-7:30 p.m.
Sunday: 9:30 a.m.-3:30 p.m./4:30 p.m.-8 p.m.

Hungry Minds

Monday-Thursday: 10 a.m.-11:30 p.m.
Friday: 10 a.m.-4 p.m.
Saturday: Closed
Sunday: 5-11:30 p.m.

SU is an Equal Opportunity/AA/Title IX university and provides reasonable accommodation given sufficient notice to the University office or staff sponsoring the event or program. For more information regarding SU’s policies and procedures, please visit www.salisbury.edu/equity.

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