TIGER FOOD

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WHO’S IN THE KITCHEN?

A monthly publication of LSU Dining - We feed Tigers!

Q&A

November’s SuperfoodMichael FosterExecutive Chef Resident Dining Director The 5

Q: Where did you grow up?A: Pittsburgh, Pennsylvania the City of Champions! The Steelers, 6x Superbowl Champions, the Penguins, and the Pirates, yes we finally made the Playoffs!

Q: What drove you to become a Chef?A: I chose this field because of a strong passion for serving others. I also helped my mother in the kitchen wanting to learn how to cook. My mom was also grossed out by breaking down chicken and meats then she could not eat afterwards so I would breakdown the chickens and beef products so she could still eat dinner.

Q: Where did you go to school?A: I studied Culinary at Pennsylvania Culinary Institute. I also studied in Paris France.

Q: What was your Favorite thing to cook for yourself while in Culinary School?A: No one cooks for themselves in culinary school. You have to go to school and then work. I worked three jobs from dishwashing to prep cook to lifeguarding while going to school.

Q: What is your favorite thing to cook now?A: I love cooking Italian and anything on the grill. Spicy, I love spicy food. I have started canning and making BBQ sauce and my own line of seasonings.

Q: Who does the cooking at your house? A: Split about half and half between myself and my wife of 17 years.

Q: What do you like to do when not working?A: I enjoy motorcycles, shooting, martial arts, weight lifting, cooking, eating, if I had time and space, I enjoy working on automobiles. The number one thing is spending time with my wife and son.

ISSUE #9- Fall 2013

Briggitte Mosley FMP, MPA, RD / LDN

The term “summer” and

“winter” for squash are based on

the time of the year the squash is

used. Winter squashes are

vine-type plants which are

harvested when fully mature.

They take longer to mature than

summer squash (3 months or

more) and are bested harvested

during the cool weather. Squash

is a source of antioxidant,

excellent source of manganese,

vitamin C, Vitamin A, lutein

and zeaxanthin.

These antioxidants are very

helpful with the protection of the

eyes (age-related macular degenera-

tion and cataracts and

anti-inflammation.

Squash is helpful in healthy blood

sugar regulation, increased fiber

intake and providing anti-cancer

benefits.

The seeds can help with the

addition of Omega -3 fats and be

helpful with lowering the frequency

of urination that is common in men

with prostrate issues.

2

what are antioxidants and free radicals anyway?It would be worth know exactly what these things are. According to Webster:

antioxidant: a substance (as beta-carotene or vitamin C) that inhibits oxidation or reactions promoted by oxygen, peroxides, or free radicals

free radical: an especially reactive atom or group of atoms that has one or more unpaired electrons.

In plain English, free radicals damage tissues and DNA by stealing their electrons. Antioxidants go back in to those cells and give them their electrons back. Think of free radicals as the burglar and antioxidants as the insurance company. Just remember, if you don’t have insurance, you won’t be made whole again. Make sure you have good health insurance and load up on plenty of fruits and vegetables with lots of antioxidants.

special considerations

travel

Travel makes your immune system especially susceptible. Foreign places, crowded spaces, and lack of fresh air on planes, trains and in automobiles makes you more likely to get sick. Toss in the almost certain routine changes to your sleep and eating patterns and the sniffles are not far behind.Stay well by sticking to your sleeping patterns as closely as you can, and make good meal decisions too. Eating junk will just compromise your immune system further. And taking a good multivitamin probably won’t hurt if you know your diet is going to suffer.

exercise

Exercise is good for you, no doubt. But exercise also causes inflammation. Anytime you stress your muscles, those areas become inflamed to help speed the healing process. Over time however exercise actually helps build your immune system because your body adapts to the stress exercise creates. Getting plenty of antioxidants from the foods we eat really helps along the way.

smoking

If you smoke, no one needs to tell you again that it’s bad for you.Smoking increases your Vitamin C needs, so you especially need to focus on eating plenty of Vitamin C rich foods. You should also eat several servings of antioxidant rich fruits and vegetables from the list above daily. It would serve you well to eat twice as much as your non-smoking counterparts. Doing so will help you stay as well as you can, even with this particularly bad habit. Your best bet as always is to give up the cigarettes for good.

Top Twenty Antioxidant Rich Fruits & Veggies

In Descending Order:PrunesRaisinsBlueberriesBlackberriesKaleStrawberriesBrussels sproutsSpinachRaspberriesPlumsBroccoliRed Bell PeppersOrangesRed GrapesBeetsCherriesOnionsCornEggplant

Easy Pineapple Salsayou can make this in your dorm room, and load up on vitamin c while you study

You Need:1 can of crushed pineapple in juice

(8oz); drained2 Tbsp orange marmalade or apricot

preserves2 tsp lime juice2 tsp chopped jalapeno (1 pepper)1 Tbsp chopped fresh cilantro

Combine all ingredients. Serve with baked tortilla chips.

the seeds and white membrane of jalapenos have the most heat, so remove

them if you want a less spicy salsa

travel can cause illness

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