Wellness Initiative at Vanderbilt University

A Medical School More Like Hogwarts (?)

Here's an nice article in the New York Times "Well Blog" discussing the importance medical student wellness, and the successes of an initiative similar to the PWI at Vanderbilt University.  

Slow Cooker Tomato Basil Soup

I found this delicious recipe at: www.biggirlssmallkitchen.com

It is so easy to make: just dump all the ingredients into a slow cooker, cook for the day, the puree. For one person it lasts for days. Freeze some and you'll have a bunch quick lunches. 

Slow Cooker Tomato Basil Soup
Makes 4-6 servings

Ingredients
3 tablespoons olive oil
3 large carrots, peeled and finely diced
2 medium sweet onions, finely diced
4 cloves garlic, peeled and left whole
1 teaspoon crushed red pepper flakes
1 tablespoon salt
3 28-ounce cans whole peeled tomatoes
1 quart chicken/vegetable broth
10 basil leaves (plus more for garnish)
Freshly grated Parmesan (for garnish, optional)

Slow cooker version:

Combine all ingredients in a slow cooker. Cover and cook on low for 5-7 hours, until flavors are blended and vegetables are soft. Allow the soup to cool slightly. Then puree in batches in a blender until very smooth. Serve immediately, or transfer the soup back to the slow cooker and keep on low until your guests arrive.

Stove-top version:

Combine all ingredients in a heavy lidded pot or Dutch oven over medium-high heat. Bring to a boil, then turn heat down to low, and simmer, covered, for about 2 hours, until flavors are blended and vegetables are soft. Allow the soup to cool slightly. Then puree in batches in a blender until very smooth. If you like a thinner consistency, add a little bit more stock or water. Serve immediately, or transfer the soup back to the pot and keep on low until your guests arrive.

Garnish with more fresh basil and some grated Parmesan cheese.

- Dorian 

Strawberry Rhubarb Crisp

This desert looks delicious! Who doesn't like Strawberries? Another great recipe submitted by Hannah from Phase A.

Ingredients

·      4 cups chopped fresh rhubarb

·      2 cups of strawberries, sliced

·      1 tablespoon honey

·      1 cup rolled oats

·      ½ cup packed brown sugar

·      ¼ cup butter

·      1 teaspoon ground cinnamon

·      makes 6 servings 

Chop these up as much or as little as you want to.

Directions

1. Preheat the oven to 350 degrees F (175 degrees C).

2. In a medium bowl, stir together the rhubarb, strawberries and honey. Transfer to a shallow baking dish. In the same bowl, stir together the oats, brown sugar and cinnamon. Mix in the butter until crumbly, and spread over the top of the fruit.

3. Bake for 40 minutes in the preheated oven, until rhubarb is tender and the topping is toasted. Serve warm.

Yummy

Cucumber salad with radish and dill

Here is a great dish submitted by Hannah from Phase A. If I ate vegetables this would be one of my favorites!

Ingredients

• 1 English cucumber or 3 Kirby cucumbers, halved lenghwise, seeded, thinly sliced
• 4 large radishes (about 6 ounces), thinly sliced
• Zest and juice of 1 lemon
• 6 ounces feta cheese, coarsely crumbled (about 1 1/2 cups)
• 2 tablespoons white-wine vinegar
• 1 tablespoon finely chopped fresh dill, plus more sprigs, torn, for garnish
• 1/2 teaspoon sugar
• 1 garlic clove, crushed with the flat side of a large knife
• Coarse salt and freshly ground pepper
• 1/4 cup plus 1 tablespoon olive oil

Directions

1. Put cucumber, radish, and lemon zest in a medium bowl, and add cheese.
2. Whisk together lemon juice, vinegar, dill, sugar, and garlic in another medium bowl, whisking until sugar has dissolved; season with salt and pepper. Whisk in the oil in a slow, steady stream until emulsified.
3. Add vinaigrette to cucumber mixture; toss well. Garnish with dill. Discard garlic clove before serving. Refrigerate salad in an airtight container up to 1 hour.

Vegan Quinoa & Sweet Potato Chili

Yummmm, this tasty vegan recipe was submitted by Desiree Rouleau. 

Vegan Quinoa & Sweet Potato Chili

makes 6 hearty bowls of chili

one 29 oz can black beans, rinsed and drained

one 6 oz can tomato paste

32 oz vegetable stock
(4 cups)

1 onion, chopped

5 cloves garlic, minced

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon oregano

1 tablespoon olive oil

1 sweet potato, peeled and cut into bite sized chunks

1 cup dry quinoa

salt and pepper to taste

avocado, cilantro for garnish  (optional)

Instructions:

Heat the oil in a large heavy soup pot over medium low heat. Add onions, and cook until soft and they start to turn brown (about 10 minutes). Add the garlic, and cook for about 2 minutes. Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. Add the beans, stock, and potatoes, and season with salt and pepper . Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15 minutes – 30 minutes, stirring frequently, until quinoa and potatoes are cooked and the chili has thickened. Add a bit of water if the chili becomes too thick for your liking. Top with avocado and chopped cilantro. Scrumptious!

Des found this recipe from: http://www.milkfreemom.com/vegan-quinoa-sweet-potato-chili/

"Shanibar"

Here's a great recipe from Christine Orr, the current Jr. Executive member of the Nutrition division of PWI. 

Shanibar

Ingredients:

1 cup chopped dates

3/4 cup peanut butter

1/2 cup flaked coconut

3 tbsp unsweetened cocoa powder

1/2 cup milk -> enough to make the mixture easier to mix in the food processor (optional)

Directions:

1. Add everything except the dates to the food processor (adding only a little milk at a time, it should not be watery!) and blend until smooth. Then add the dates and again blend.

2. Press mixture into a pie plate or square baking dish and put in the fridge until it is more solid than sticky (about 30-60min). Cut and serve. Store in the fridge.

This recipe was inspired by a dish found on: http://allrecipes.com/recipe/shanibars/detail.aspx

Baked Oatmeal

A recipe brought to you by our very own SMSS President - Kylie Riou

Baked Oatmeal

A delicious and healthy way to have oatmeal on a weekend or a morning with a bit more time on your hands…tastes like dessert!

Ingredients:

2 medium ripe bananas (the riper the better!)

1 ½ cups of blueberries (fresh or frozen)

¼ cup of honey (melted)

1 cup uncooked large flake oats

¼ cup chopped walnuts or pecans

½ tsp baking powder

1 tsp cinnamon

1 cup skim milk (can use almond or soy milk instead)

1 egg

1 tsp vanilla extract

1 container of Greek yogurt or fat free yogurt (flavour of your choice)

Directions:

1. Preheat oven to 375 F. Arrange banana slices in single layer on bottom of glass or ceramic dish (8x8 or 9x9). Sprinkle half the blueberries in with bananas, ¼ tsp of cinnamon and drizzle with 1 tbsp. of melted honey. Cover with foil and Bake for 15 minutes-until bananas are soft

2. Meanwhile, in a bowl combine the oats, half the nuts, baking powder, cinnamon and stir together. In a separate bowl whisk together the milk, melted honey, egg, and vanilla extract

3. Remove bananas from the oven and sprinkle dry mixture of oats over the bananas and blueberries

4. Pour milk mixture over the oats, and be sure to pour as evenly over oats as possible. Sprinkle remaining blueberries and nuts on top.

5. Bake oatmeal for 30 minutes or until top is golden brown and oatmeal has set.

6. Serve warm with greek yogurt.