Studying for finals requires energy, stamina, and constant focus. You have been training your brain all semester, similar to the way an athlete trains their body for competition. Imagine if an athlete skipped meals, ate mindlessly, and refueled with candy, junk food, and caffeine in preparation for a big race. Without balanced nutrition, even the best athlete’s performance would suffer!

brain-2-graySurprisingly, our brain, which is only 2% of our total body weight, consumes 20% of the calories we eat. This means that eating quality food consistently throughout the day is essential for our mind to perform at its best.

During this busy time it may feel overwhelming to spend time thinking about meals, so here are a few tips to keep your brain out of the fog:

  1.  Eat a morning meal and get your brain into gear! Grab a breakfast sandwich with a side of fruit, a quinoa breakfast bowl, or a fruit and yogurt parfait. Enjoy a coffee with breakfast, but steer clear of the sugar-laden flavored lattes that can cause your energy levels to crash.
  2. Don’t skip meals. Aim to eat a meal every 4 to 5 hours to maintain a steady supply of energy to the brain. Pack snacks like trail mix, granola bars, or fresh fruit for those times when you can’t squeeze in a meal.
  3. Stay hydrated. Water is essential for delivering nutrients to our cells (i.e. brain cells!) and can help curb cravings for junk food. Caffeine acts as a diuretic, which means that extra hydration is in order if you are drinking coffee, tea, soda, or energy drinks during long study sessions. Carry a water bottle and use the water fountains around campus to refill regularly!

Now, let’s look at some of the brain-boosting foods that can help you maximize your study time.

think-green-header

Go green with vegetables like spinach, kale, collards, Swiss chard, and broccoli! tumblr_nabgwdrqgs1rge63io1_1280Leafy greens are packed with protective antioxidants like vitamins A (in the form of beta-carotene) and C, and nutrients that boost cellular antioxidant defense like sulforaphane, which is found in cruciferous vegetables like broccoli or kale. The good news is that you can find greens all over campus – check out a few of our favorites!

  • Grill ‘n’ Greens –  every Monday, Wednesday, and Friday at the Global Flavour station in Resnik, chefs prepare lean proteins and super food greens grilled to order. You can choose from greens like bok choy, Swiss chard, kale, broccolini, radicchio, and more.
  • Super Foods Vegetarian Salad at Rothberg’s Roasters II. This salad is packed with good-for-you food: kale, Brussel sprouts, Napa cabbage, red cabbage, radicchio, as well as chickpeas, broccoli, pickled carrots, cucumbers, flax seed, avocado, edamame, and signature lemon vinaigrette.
  • Kale salad at Tazza D’Oro – kale, roasted butternut squash, and dried cranberries, served with apple cider vinaigrette.

nuts-and-seeds

Nuts and seeds like walnuts, almonds, pumpkin seeds, or flaxseeds may be small, but they deliver big nutrition. They provide a variety of unsaturated fatty acids, which are essential to brain structure and function. A diet lacking in fat can lead to sub-par brain performance, so to ensure you are operating at full capacity, sprinkle nuts and seeds on a salad or grab a handful for a satisfying snack. There are lots delicious ways to enjoy nuts and seeds when dining on campus:

  • Harvest Turkey Salad at Au Bon Pain, featuring roast turkey, romaine and spinach, cranberries, grapes, granny smith apples, goat cheese, walnuts, and balsamic vinegar.
  • Super Foods Wrap at Rotherberg Roasters II – this wrap will keep you full and focused with wheat berries, almonds, cranberries, bell pepper, ginger, honey, orange, avocado, arugula, and tomato, on a whole wheat wrap.
  • Snack on a KIND Bar from Entropy+.

omega-3

Omega 3 fats are also known as essential fatty acids (EFAs), or fats that cannot be made by the body and must be obtained from food. Among the long list of omega 3 EFA health benefits, brain development and cognitive function are at the top! Omega 3 fats may also boost your mood, something we all need during the stress of finals week. The most potent sources of omega 3 fats are found in marine foods, such as salmon, trout, albacore tuna, mackerel, oysters, and seaweed. If you prefer plant-based sources, reach for walnuts, soy, flaxseed, chia seed, and pumpkin seeds.

These dishes will help you enjoy the recommended 2 to 3 servings of fish each week:

  • Create your own unique poke bowl at iNoodle with your choice of rice or noodles, vegetables, up to two types of raw or cooked fish or shellfish, and customized flavor with sauces and spices.
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Poke bowl at iNoodle
  • Blackened Salmon Sandwich at the Underground, featuring a blackened center cut salmon filet topped with melted provolone on a whole grain Kaiser roll with lettuce, tomato, and creamy dill sauce.
  • Nakama Sushi – choose from a wide selection of raw, cooked, and vegetarian options, rolled fresh daily.  Nakama sushi is located in Resnik Servery, but can be found in grab-and-go coolers around campus as well!

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Grains provide a dense form of carbohydrate, the nutrient that is most efficiently used to fuel the brain. The best grain foods for our body and mind are whole, unprocessed plants that digest slowly and provide a steady supply of energy. Choose whole grains like oatmeal, barley, quinoa, whole wheat, corn, or brown rice, which will provide sustained energy as you study.

  • Start your day with steel cut oats at the Carnegie Mellon Cafe, complete with your choice of custom toppings like flaxseed, hemp seed, dried fruit, and more!
  • Supergrain bowl at Evgefstos – every Monday and Thursday create a custom Supergrain bowl at the only exclusively vegetarian dining location on campus.
  • Crunchy Quinoa Salad at the Underground – quinoa, kale, shredded carrot, red cabbage, cucumber, scallion, red pepper, edamame, and cashews, with spicy peanut dressing over spring mix. Yum!

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Just like whole grains, beans and other legumes (like lentils and peas), provide slow-digesting, complex carbohydrates. Beans also pack a full serving of protein per 1/2 cup, making them a great choice when you need your meal to keep you satisfied so that you can keep your mind on your studies. Beans offer an excellent source of B vitamins like folate and B6 that are linked to regulating metabolism and maintaining normal brain and nervous system function. When you order food on campus, ask for beans on a salad, in a burrito, or make them your main dish!

  • Chana Masala at the Taste of India – chickpeas are the star of the show in this
    tazza-d-veggie-lunch
    Chickpea salad & mushroom panini at     Tazza D’Oro

    flavorful Masala curry dish.

  • Build your perfect tacos, burrito, or bowl at El Gallo de Oro. You choose between black beans or pinto beans, combined with rice, protein, vegetables, and the salsa that fits your spice level.
  • Chickpea salad at Tazza D’Oro – this grab-and-go salad is tossed with Mediterranean spices, lemon, and olive, making it a filling and flavorful treat. Pair with a panini made with a multigrain roll and a mixed green salad for the perfect trifecta of brain food!

berry-header

Berries are truly a powerhouse fruit. Due to the high skin-to-fruit ratio, berries are low in calories, high in fiber, and provide a dense source of unique plant nutrients, called phytonutrients. Phytonutrients are concentrated in the skin of fruits and are linked to the color of the fruit. The highest concentration of a group of phytonutrients called anthocyanins are found in dark blue and red berries such as blueberries, blackberries, and cranberries as well as cherries, and red and purple grapes. Anthocyanins have been shown to improve memory, as well as protect brain cells by reducing inflammation. Take advantage of berry benefits by adding them to your yogurt, cereal, oatmeal, smoothie, salad, or simply enjoy them as a snack!

Carnegie Mellon Dining Services wants to know what foods help you to stay focused during finals. Share your tips here!

Taste of India 101

Eating Indian food is a culinary experience unlike any other: the bold and complex spices, the rich, silky texture of curry, the bright acidity of chutneys and achaars (pickled fruit or vegetable), the cooling effect of raita (yogurt sauce), and perhaps the best part, the fresh, handmade bread used to scoop and savor all of these flavors together in one perfect bite.

Indian food is as diverse as the subcontinent that it comes from. For those new to this distinctive cuisine, navigating the menu can be overwhelming. We asked Harjit Singh, chef and owner of Taste of India, to teach us the basics and help us explore his menu. Having served delicious Indian food to the Pittsburgh and Carnegie Mellon communities for 25 years, both at his location in Resnik and his restaurant on Penn Avenue in Lawrenceville, we knew he’d have a lot to share.

punjab
Location of Punjab, India

In 1982, Mr. Singh moved from the state of Punjab, located in northern India, to New York City. He lived there for nearly a decade, working in restaurants and building the foundation of his culinary skills and passion for cooking. In 1991, he moved to Pittsburgh to be closer to family and to pursue his dream of owning a restaurant. In the same year, he opened both the Penn

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Mr. Singh cooking at his Penn Avenue location

Avenue and CMU locations, specializing in North Indian cuisine. Mr. Singh describes his regional cuisine as “very rich, savory, and less spicy than many other regional cuisines.”

When we asked about the most popular item on the menu, Mr. Singh did not hesitate: “Chicken Tikka Masala.” It’s a recipe that is usually reserved for special occasions for a home cook, yet it is available at the CMU location daily. This labor-intensive dish is truly decadent: melt-in-your-mouth chicken, braised in a velvety, deep-orange curry, exploding with flavor from over a dozen herbs and spices, aromatic vegetables, tomatoes, and cream. As in any restaurant, Mr. Singh noted that there are a number of dishes that diners overlook. If you are looking for a hidden gem, consider the chef’s favorites that are noted throughout.

Achaars

achaarIf you have eaten at Taste of India on campus, it is likely that you have tried an achaar, as it is offered as a complimentary condiment with any meal. Achaar translates to the word pickle, which is a fruit or vegetable that has been preserved with an oil or an acid, such as vinegar or citrus juice. Achaars may be sour and spicy, ranging from mild to very hot.

Alu or Aloo

aloo
Alu Gobi 

Alu is the word for potato. The starches in potatoes make them perfect for absorbing and extending flavor, making them a favorite ingredient to highlight the depth of a dish. Alu is often prepared with a wet or dry curry and combined with other vegetables and proteins as a main dish, or transformed into a spicy filling for samosas, parathas, dosas, or alu tikki.

 

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Baingan Bhartha

Baingan

Baingan is the word for eggplant, commonly featured with other vegetables in curries such as alu baingan or in baingan bharta, a popular dish featuring smoky, char-grilled eggplant mashed with spices.

Basmati Rice basmati

Rice is an essential base for Indian cuisine and Basmati is always the rice of choice. It’s a high quality, long grain rice that is prized for its aromatic qualities and nutty flavor. It may be served plain or in rice dishes such as Biryani.

 

biryani
Lamb Biryani, a chef’s favorite

Biryani

This versatile rice-based dish can be prepared with any combination of meat, vegetables, and dried or fresh herbs and spices. For a sweet-savory twist, some variations include dried or fresh fruit and nuts. Biryani may be accompanied with raita, or other sauces or chutneys. If you make it to the Penn Avenue location, try one of Mr. Singh’s favorite dishes – Lamb Biryani.

 

Breads

  • Chapati or Roti – an unleavened bread prepared from atta (a finely ground whole wheat flour), water, oil, and salt. It is rolled to a tortilla-like thickness and quickly cooked over an open flame. This is considered the everyday bread in Indian homes, perfect for scooping up curry.breads
  • Paratha – an unleavened bread made from whole wheat flour. It is a thicker bread with flaky layers as a result of folding the dough repeatedly, similar to a pastry dough. Herbs or spices may be folded in to the dough. It is then pan-fried with a light oil or ghee.
  • Poori (Puri) – an unleavened deep-fried bread often prepared for festivals or special occasions.
  • Naan – a leavened bread usually prepared with white flour and cooked in a clay tandoori oven. It can be stuffed with vegetables and herbs. While this is the most popular bread in many Indian restaurants, Tandoori ovens are rare in homes; therefore, it is not a bread that is eaten regularly in everyday kitchens. Naan is the only bread available on campus, but all varieties are available at the Penn Avenue location.Check out the Taste of India Tandoori oven in action!

 

channa
Chana Masala

Chana or Channa

Chana means chickpea, a staple in Indian cooking. This creamy legume is incredibly versatile and may be served whole in dishes such as Chana Masala or mashed and mixed with spices and fried as an appetizer. Chickpea flour is used as a breading or to make savory pancakes, crepes, flatbreads, or crispy papadum snacks. Chickpea flour is also known as gram flour or besan.


Chutney 

3_way_chutneyServed as a condiment or accompaniment, chutney offers brightness and acidity, which creates a perfect balance when combined with rich, earthy, spice-laden dishes. Chutney is the name for relish and is typically made from fruits or vegetables combined with an acid (citrus juice or vinegar), ranging from sweet to sour to spicy. Green, tamarind, and mango chutneys are some of the most popular varieties.

Curry

Perhaps the style of cooking most commonly associated with Indian cuisine, curry is a general term for either a combination of dry and/or fresh herbs and spices that are ground into dry Spices 1.jpgspice mixtures or a paste to create a signature flavor. Whole dry spices such as cumin, coriander, mustard, fenugreek, clove, cinnamon, turmeric, or cardamom (to name a few) are always toasted to enhance the flavor prior to grinding. Curry paste may also include fresh aromatics curry_-_indian_cuisinesuch as garlic, onion, and ginger (Mr. Singh’s top three favorites), cilantro, or lemon grass, and combined with an oil or ghee to form a paste consistency. Dry curry or curry paste added at the beginning of the cooking process infuses the flavors into the cooking oil. Curry sauces are also known as wet curry, a gravy-like sauce created by the addition of a liquid such as yogurt, coconut milk, stock, water, milk, or cream. Each region or family is known for unique curries; however, some common names for curry on a menu are Masala (the word for spice), Madras, Kormaor Vindaloo.

Dal

Lentils, peas, or beans, also known as legumes or pulses, which are often dal.jpgsplit and sometimes hulled (skin removed). The process of splitting increases the surface area of the legume, which decreases cooking time and exposes the starchy inside, creating a creamy, sauce-like texture when cooked. Dal is the name of both the ingredient and the prepared dish. It can be seasoned in a number of ways and is commonly prepared with aromatics and spices and cooked to a porridge-like consistency and served over rice with bread.

Ghee 

Clarified butter is made by melting the butter and removing the milk solids, which helps to prevent burning when cooking at high heat, making it more suitable for frying and sautéing. Ghee, while a typical cooking oil, has become less popular as consumers request vegetable-based oils for health reasons.

Kheer
kheer


Rice pudding, served as a dessert, made with rice, milk, sugar, and cardamom. Variations may include ingredients such as rose water, nuts (like almonds or pistachios), or fruit.

kofta
Saag Kofta


Kofta

Best translated as “meatballs,” although koftas are often vegetarian and may be made from potatoes, vegetables, or paneer. Saag kofta, or “spinach ball,” is made by mixing chopped spinach, onion, garlic, spices, and chickpea flour and forming it into balls, which are then fried and served in a curry sauce.

Mattar

Mattar or matar is the word for green peas. Mattar is featured in many curries, combined with other vegetables (such as alu mattar), in mattar paneer, or added to samosa filling.

matar_panir_mit_chapati_-_mutter_paneer_with_chapati
Mattar Paneer

Paneer

A fresh, non-melting farmer’s cheese that is set by an acid, such as lemon juice or vinegar. You will find paneer in many forms on the menu: cubed and added to curries, such as palak paneer or mattar paneer, or in pakoras, fritters that are served as an appetizer or snack. As it is generally an unsalted cheese, it can easily be transformed into a number of creamy desserts.

lamb-saag
Lamb Saag –      a chef’s favorite!

Saag or Palak

 

Although the words saag and palak are often used interchangeably, they are not the same. Saag is the general word for greens, and palak means spinach. So technically, saag might be spinach or another green leafy vegetable, but palak will always be spinach. Another classic dish is palak paneer – one of the best vegetarian offerings on campus! If you go to the Penn Avenue location, you will have the opportunity to taste Mr. Singh’s favorite dish – lamb saag.  

Pilav

Pilav translates to pilaf, a rice dish with spices, aromatics, and vegetables, as in peas pilav.

rajma
Rajma

Rajma

This simple, satisfying dish features red kidney beans in a rich gravy with tomatoes, onions, and, of course, lots of spices.

tandoori-oven
Tandoori Chicken

Tandoori

A traditional style of cooking, utilizing wood or charcoal in a cylindrical clay oven, that produces smoky, grilled meats, vegetables, or breads at temperatures reaching as high at 900 degrees Fahrenheit. Favorite dishes include tandoori chicken (marinated with yogurt and spices) and naan bread.


Vindaloo

vindaloo
Vindaloo chicken, a chef’s favorite!

Vindaloo originated in Portugal and is named for its key ingredients: a marinade of wine or wine vinegar (vinho) and garlic (alhos). The dish was transformed to become a traditional Goan dish, laced with warm spices, onion, and chili peppers. Vindaloo is assumed to be a very spicy dish due to the Kashmiri chiles, which contributes a fiery red color, but they are not an especially hot chili. The heat level will vary depending on the restaurant, but it is a dish that can be customized for those seeking a dish that offers more or less spice.

 

Carnegie Mellon University Dining is incredibly fortunate to have Taste of India on our campus and as a part of the Pittsburgh dining scene. Visit the CMU location, the Penn Avenue location, or have food delivered from the restaurant through Happy Belly. Catering for campus is also available upon request by emailing tasteofindiapgh@gmail.com.

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We want to hear from you!  What is your favorite Indian dish?

Food, Family & Borscht: These Are a Few of His Favorite Things

If you dine on Carnegie Mellon’s campus, you likely know Chef Vic. He is outgoing and friendly, goes out of his way to make his customers happy and satisfied, and is totally passionate about food.

A lifelong foodie, he’s been a Culinart chef for Carnegie Mellon Dining Services since 2009. In terms of his dining roles on campus, he does a bit of everything, including assisting Health Services with incoming students who have special dietary needs, pitching in with catering for busy times like graduation or orientation, overseeing Hunt Library’s food program, attending Dining Student Advisory Council (DSAC) meetings, helping with menu development for Culinart locations across campus, and taking part in union relations and staff training.

Tell us about how you got started in the food industry.

I had a very humble beginning in the food industry, starting out in a fast food chain restaurant at the age of 16. I became a dishwasher in a bar restaurant at 17 and a food prep worker in a country club at 18. By 21, I was the sous chef in a hotel conference center in Ossining, New York. One day the executive chef, who had trained and trusted me with his kitchen, walked out after an argument with the general manager. I inherited his position and from then on never stopped educating myself with food literature and through hands-on dining experiences.

After that, I became Chef de Cuisine at Millbrook Golf and Tennis Club, worked for a time with Sodexo and Aramark, and joined Culinart in 2007 as an executive chef at IONA College in New York.

What do you value most about Carnegie Mellon University?

What it represents as an institution – a multitude of ethnic backgrounds and cultures from around the globe. It’s as much a melting pot as my home, New York.

How do you develop your menu(s)?

I have a tremendously creative team. They bring a lot of ideas to the table, from dated classics to the latest trends. We talk the ideas through and come up with a plan. Then we communicate with our guests and the well-received items find their way back onto the menus in the future.

Why are you passionate about food?

I grew up with half of my backyard as a vegetable garden. When my father wasn’t picking my soccer ball out of it, he was picking tomatoes and cucumbers for his homemade pickles and sauce. Memorable experiences centered on food were a big part of my upbringing. One of my fondest childhood memories is “donut day” – the day my father would make a huge batch of sweet buttermilk donut dough. My sisters and I would create any shape that came to mind before dad would drop them in the deep fat fryer. We made dinosaurs, smiley faces, braided art … it was always good times.

So really, at the end of the day, I am passionate about family, and food is a big part of bringing family together.

Personally speaking, what’s your preference – cook in or dine out?

I love to cook in, but of the two I prefer to dine out. I am always looking for a new flavor profile that I haven’t experienced yet.

What is your favorite meal to prepare/cook/serve?

I enjoy Thanksgiving dinner. It is a family effort that can go in many different directions, but in the end it brings people you love together under one roof.

All-time favorite food or meal.

One if by Land, Two if by Sea in Manhattan has the best Moscow Borscht. It’s a hearty soup made primarily with cabbage and beets and was served with skirt steak and covered with a flaky pastry. It was amazing! I have duplicated it on several occasions and have even served it here at CMU on one of our Chef’s Table menus.

Outside of food and work, what are some of your hobbies/interests?

grand kids 2
Chef Vic’s precious grandchildren! Isaiah Armani, Gage Lee, Skyler Amy Lynn, Niko Lee, Iris Jade, and baby Scarlett Marie.

I like RPG video games, intelligent conversation, playing chess, On Demand cable show binging, dominoes, and, most of all, spending time with my beautiful wife, children, and grandchildren (pictured).

(And, for those who don’t know, RPG video games are digital versions of games like Dungeons and Dragons.)

Tell us at least one thing that is on your bucket list.

To beat Bobbie Flay in an iron chef competition.

Check out some of Chef Vic’s latest cuisine adventures at Global Flavour and Tartans Pavilion, both located in Resnik.

cmu-global flavour-horizontalGlobal Flavour features international cuisines, exploring a new country each week beginning on Sunday. Cuisine themes include Korean BBQ, northern Italian, Japanese, French, and much more. Global Flavour is open seven days a week from 5:00 to 9:00 pm.

TartansPizzaItsPersonalLogoSmallNew at Tartans Pizza in Tartans Pavilion are chef’s ciabatta melts, featuring four delicious options available all day and night long: the Meatless Monday Melt, the Buffalo Chicken Bacon Ranch, the Meatball and Sausage Parmesan, and the Jalapeno Pineapple BBQ Pork. Tartans Pizza is open Monday through Friday, 11:00 am to 11:00 pm, and on Saturday and Sunday from 5:00 pm to 11:00 pm.