Bites of Nutritional Wisdom

March being National Nutrition Month I thought a conversation with Elizabeth Lohrman our registered dietitian here at the Wellness Center would be in order. It’s hard for Elizabeth not to have an opinion on the subject, it’s her life and everyday she sees the benefits of good nutrition from her clients and knows the challenges they face.

(Pictured above: Chef Lisa and Elizabeth)

Our conversation went something like this:

Lisa B: So Elizabeth, what is National Nutrition Month and how did it get started?

Elizabeth: It’s a program sponsored every year by the American Dietetic Association that supports registered dietitians to educate Americans about better nutrition.

Lisa B: So its sounds like from visiting their web site it’s an opportunity to renew and educate professionals and the general public with updated scientific information. What sticks out for you the most?

Elizabeth: Well, there is a lot of material out there that offers a variety of tips such as “Healthy Eating for a Healthy Weight”, “Eat Right at any Age”, “Eating Right can be Easy and Cost Effective” as well as one that I am really seeing a lot of interest in which is “A Registered Dietitian can Help you Weather Economic Troubles, Through Nutrition and Health”.

Lisa B: Okay, that last one, care to elaborate?

Elizabeth: When I see clients I try to find out what their obstacles are to eating right, most just don’t know or think they don’t know how to cook vegetables and other healthy foods, but others specifically believe that buying fresh vegetables is too expensive. I have found this to be a myth especially when you start thinking about the true cost of health care and cholesterol lowering drugs people have to buy. Personally I would rather spend the money on fresh vegetables than pharmaceuticals. (Unless diet and lifestyle changes don’t work)

Lisa B: Yeah, when you start thinking about the true cost, meaning not just the cost of medications but the cost of just feeling bad with low energy etc. I don’t know if many people actually think about the big picture like that. Quality of life.

Elizabeth: No, most people don’t. That’s why I think it’s so important for people to get help when it comes to eating right and taking care of themselves.

Lisa B: So what advice would you give people who want to start to make good changes in their diet?

Elizabeth: Don’t be afraid to make changes slowly. If their obstacle is that they feel they can’t cook, enroll in some of our cooking classes, start looking at and reading recipes, try new things and get support. Make an appointment with me and I can help personalize it for them.

Lisa B: So other words, Do Something!

Elizabeth: YES, exactly!

For more information on how to make an appointment with Elizabeth go to wellness.okstate.edu. Click HERE for information on our cooking demos.

Enjoy this RECIPE!


New Mexican Roasted Pork Tenderloin with Salsa Verde

8 oz pork tenderloin
1 teaspoon chili powder
⅛ teaspoon course salt
1 teaspoon olive oil

Preheat oven to 375 degrees.

On the stovetop heat a cast iron skillet. Rub the pork tenderloin with the oil, chili and salt. Sear on all sides. Place the skillet in the oven for 15 minutes.

Serves 2 Calories: 340 Protein: 49 g Carbohydrates: 0 g Total fat: 15 g Saturated fat: 4 g Cholesterol: 150 mg Fiber: 0 g Sodium: 275 mg



Salsa Verde


3 tablespoons olive oil
1 tablespoon red wine vinegar
¼ cup water
2 cloves garlic
1 bunch cilantro
¼ jalapeno pepper
⅛ teaspoon salt

In a blender combine all ingredients and blend until smooth. This recipe makes more than you will need but can also be used as a dressing for pasta salad or as a condiment to almost anything.

Calories: 50 Protein: 0 g Carbohydrates: 0 g Total fat: 5 g Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 0 g Sodium: 130 mg


Corn soufflé

It helps if you have a soufflé dish which is a tall edged, round (usually white) baking dish. You can also use individual soufflé cups too.

4 eggs separated
1 tablespoon olive oil
1 ½ tablespoon flour
⅛ teaspoon salt
⅛ teaspoon black pepper
1 cup 2% milk
2 cups corn thawed or fresh
3 tablespoons parmesan

Preheat oven to 375. Lightly oil a soufflé dish and dust with the parmesan.
In a medium saucepan heat the olive oil. Whisk in the flour and make a roux, add the milk little a time whisking to incorporate. Remove from heat. Add the salt to the egg whites and whisk them to stiff peaks, set aside. Whisk in one egg yolk at a time to roux mixture. Add black pepper. Fold the whites into the saucepan and incorporate gently but well, add corn. Pour this mixture into the prepared soufflé dish and bake for 35 minutes. It should be puffy and dark golden brown. Soufflé will deflate a little after coming out of the oven. Serve immediately.


Serves 6 Calories: 160 Protein: 8g Carbohydrates: 17 g Total fat: 7 g Saturated fat: 2.5 g Cholesterol: 130 mg Fiber: 2 g Sodium: 150 mg


Roasted Sweet Potatoes


1 sweet potato, peeled and diced in one inch cubes
1 tablespoon olive oil
1/8 teaspoon cumin
1 tablespoon light soy sauce
1 clove minced garlic

Preheat oven 370 degrees.

Toss the sweet potatoes in the olive oil, garlic, and soy sauce and roast for about 20 minutes.

Serves 1. Calories: 50 Protein: 1 g Carbohydrates: 6 g Total fat: 2.5 g Saturated fat: 0 g Cholesterol: 0 mg Fiber: 0 g Sodium: 170 mg


Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

March - National Nutrition Month!

March being the national nutrition month gives us a lot to talk about. Not only is it time to pull out all the dead stuff in the garden but it is also time to pull the nutritionally dead stuff out of our diets. I’m looking at this as another “new beginning” opportunity.



This month I’m going think green. I am hereby committed to eat something green every day - and I’m not just talking about the parsley garnish on the side of a plate (if it looks fresh I do eat it). But, I’ll take it even further in the spirit of OSU I’ll also be thinking ORANGE, of course. Do farm fresh eggs count? Heck yea!!!! With this soufflé recipe below, ORANGE isn’t just for breakfast anymore. Orange is the new black! Okay, Okay, I know… corny! Are you in?
Who’s got spinach on the menu tonight? I do!




Giant Tarragon Soufflé

2 Tablespoons parmesan cheese, grated
5 Tablespoons olive oil
6 Tablespoons flour
2 cups non-fat milk
1 Tablespoon tarragon, chopped
¼ teaspoon salt
¼ teaspoon pepper
1 ½ cup cheddar cheese, grated
6 eggs, separated

Preheat oven to 400° F

Lightly grease an 8 cup casserole or soufflé dish with 2 tablespoons of the parmesan cheese and set dish aside. Separate the 6 eggs and beat the egg whites with the salt until stiff peaks are formed and set aside.

In a medium sauce pan heat the olive oil. Once oil is heated, whisk in the flour making a “roux”. Let this mixture cook for a few minutes on medium heat. Slowly add the milk while whisking well. Cook this mixture on low to medium heat until thick, being careful not to scorch the bottom of the pan. Remove from heat and add the egg yolks, two at a time, mixing well in between each pair. Add the cheese, pepper and tarragon and mix well. Fold the egg whites into the milk mixture. Pour batter into the 8 cup soufflé dish. Place on the middle oven rack and turn the heat down to 350°. Cook for 40 minutes. Remove from heat and serve immediately.

Serves: 8 Calories: 280 Protein: 13g Carbohydrates: 11g Total fat: 20g
Saturated fat: 7g Cholesterol: 145mg Fiber: 0g Sodium: 180mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund



Sautéed Spinach

1 tablespoon olive oil
1 (16 ounce) bag of fresh spinach
2 teaspoons minced fresh garlic
Salt and pepper to taste

Heat a large sauté pan over medium high heat until quite hot. Add oil and immediately add spinach and quickly toss until it begins to wilt. You may have to add a bit of water to prevent burning. Add garlic (don't let it burn!), salt and pepper and keep tossing until spinach is completely wilted. It will cook very quickly.

*Spinach contains a significant source of magnesium, a mineral that helps protect bone mineral density, lowers blood pressure, and promotes heart health.

Serves: 4 Calories: 60 Protein: 3 g Carbohydrate: 4 g Total fat: 4 g
Saturated fat: 0 g Cholesterol: 0 mg Fiber: 3 g Sodium: 90 mg

Seretean Wellness Center


On a another note Living Kitchen had a nice article in Tulsa People this month check it out at http://www.tulsapeople.com/


Also, Chuckwagon challenge is coming to a close. Recipes are in and I have recieved a lot of great recipes that fit the challenge, I’ll start sharing some of the finalists next week. Althouhg it's too late to send in your recipes there are still seats open for the Chuckwagon Challenge Cooking Demo. This Cooking Demo might just be the funnest one yet!!



(Remember you get a copy of all the recipes and a taste testing!)