Dietitians Dish – April 15, 2024
Simply Delicious with Veggies!
Giving your meals a boost of nutritious, flavorful veggies can be simple. Don’t just pile them up as a side dish; add them into your entree. For breakfast, add diced veggies to your eggs. For dinner, mix them into a meatloaf or casserole. You can also puree veggies and sneak them into your meals. But being honest is oft en best as picky eaters might feel tricked. They also won’t know what veggies brought was flavors to the dish to know what they liked. So, choose a few of your family’s favorite meals and start introducing veggies in small amounts.
Heart Healthy Broccoli Cheese Omelet
Ingredients:
- 1/2 onion, chopped
- 1 cup chopped broccoli
- 6 egg whites
- 1 egg
- 1/4 cup low-fat milk
- 1/8 tsp. salt
- Black pepper to taste
- 1/4 cup shredded reduced-fat cheddar cheese
Directions:
- Preheat the broiler.
- Lightly coat a medium ovenproof skillet with non-stick cooking spray and heat over medium heat. Add the onion and cook over medium heat for 3 minutes, or until soft ened. Add the broccoli and cook for 1-2 minutes, or until soft ened. Reduce heat to medium low.
- In a medium bowl, whisk together the egg whites, egg, milk, salt, and black pepper. Pour the egg mixture into the skillet. Cook until the eggs are set, about 8 minutes. Sprinkle with the cheddar cheese.
- Place the skillet under the broiler and cook until the surface is golden, about 1-2 minutes. Serve immediately.
Recipe (adapted) and image courtesy of Healthecooks.com.
Heart Healthy Meatloaf
Ingredients:
- 2 Tbsps. fat-free milk
- 1/4 cup ketchup, divided
- 1 Tbsp. Dijon mustard
- 2 egg whites
- 1/2 cup chopped onion
- 1/4 cup roasted red pepper, chopped
- 1/2 cup steamed broccoli florets, chopped
- 1 slice whole grain bread
- 1 lb. 93% lean ground beef
- 1 tsp. dried basil
- 1/3 cup chopped fresh parsley
- 1 tsp. black pepper
Directions:
- Preheat oven to 350°F and coat a 9 x 5 loaf pan with cooking spray.
- Combine milk, 1 Tbsp. ketchup, mustard, and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.
- In a food processor, pulse slice of whole grain bread until bread is completely breadcrumbs. Add ground beef to the mixing bowl and pour breadcrumbs over top of meat. Mix all ingredients together thoroughly with hands. Add basil, parsley, and pepper.
- Place meat mixture into the loaf pan. Brush remaining ketchup over top of the meat loaf mixture. Bake at 350°F for 1 hour or until a thermometer registers 160°F. Let stand for 10 minutes. Cut loaf into 12 slices.
Recipe (adapted) and image courtesy of Healthecooks.com.
Dietitians Dish – April 8, 2024
Stock up on Staples!
Stretch your food budget by stocking up on fresh produce that is on sale. Choose items which have a longer shelf life and then plan meals around those items. Staples like baby carrots and bell peppers can be more than snackable healthy veggies. Added to meals they boost fiber and contribute valuable vitamins, minerals, and antioxidants. Sneak them in wherever you can… even dessert!
Chicken Bahn Mi Bowl
Ingredients:
- 1/2 cup chopped English cucumber
- 8-10 baby carrots, grated (approx. 1/2 cup)
- 1-1/2 Tbsps. granulated sugar
- 1/2 tsp. salt
- 2 pkgs. (8.8 ounces each) ready to serve brown rice & quinoa
- 1/3 cup creamy cilantro lime dressing
- 2 Tbsps. chili garlic sauce
- 1 jalapeño pepper, thinly sliced
- 2 cups sliced cooked chicken
- 1/4 cup thinly sliced radishes
- 2 green onions, thinly sliced
- 1/4 cup fresh cilantro sprigs
Directions:
- In small bowl, toss cucumber, carrots, sugar, and salt; let stand 15 minutes.
- Prepare brown rice & quinoa as label directs.
- In a small bowl, stir dressing and chili garlic sauce. Makes about 1/2 cup.
- Divide brown rice & quinoa into 4 bowls. Top with jalapeño, chicken, radishes, cucumber mixture, dressing mixture, onions, and cilantro.
Carrot Cake Oatmeal Cookies
Ingredients:
- 3 cups old-fashioned rolled oats
- 1 cup all-purpose flour
- 1 tsp. baking soda
- 1 tsp. ground cinnamon
- 1/2 tsp. baking powder
- 1/2 tsp. salt
- 1/2 cup packed light brown sugar
- 1/2 cup unsalted butter (1 stick), softened
- 1/4 cup granulated sugar
- 2 large eggs
- 2 cups freshly grated carrots
Directions:
- Preheat oven to 350°F; line 3 rimmed baking pans with parchment paper. In medium bowl, stir oats, flour, baking soda, cinnamon, baking powder and salt.
- In large bowl, mix on high speed, beat sugars and butter 2 minutes or until creamy, scraping down sides of bowl; beat in eggs. Reduce speed to low; gradually beat in flour mixture until just combined. Fold in carrots. Using 2 small spoons, drop dough by rounded tablespoons, 1 inch apart, onto prepared pans; press with back of spoon to flatten.
- Bake 2 pans of cookies 15 minutes or until bottoms are golden brown, rotating pans halfway through cooking; transfer to wire rack to cool completely. Repeat with remaining cookies. Makes about 36 cookies.
Dietitians Dish – April 1, 2024
Love Your Leftovers!
Holidays can mean lots of left overs. Find diff erent ways to add more fruits or veggies to boost nutrients and avoid wasting food. You can use the ham bone to make a nutritious broth. Adding ham can also boost the protein in eggs, grilled cheese, mac & cheese, soups, and salads. Get creative and see what combination of fruits or vegetables can be paired with ham that is left over from Easter.
Slow Cooker Split Pea & Ham Soup
Ingredients:
- 1 bag (16 oz.) dried green split peas, rinsed and drained
- 1 cup chopped ham
- 2 medium Idaho potatoes, peeled and cut into 1-inch pieces
- 1 celery stalk, chopped
- 1 medium carrot, chopped
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 bay leaf
- 1/4 cup chopped fresh parsley
- 5-1/2 cups ham bone broth*
- 1 Tbsp. fresh lemon juice
- 1/2 tsp. kosher salt
- 1/2 tsp. ground black pepper
- 1 cup croutons
Directions:
- In a 5- to 6-quart slow cooker, layer split peas, 1/2 cup ham, potatoes, celery, carrot, onion, garlic, bay leaf, and parsley; gently add broth, do not stir. Cover and cook on high for 4 hours or low for 8 hours, or until peas are tender.
- Remove and discard the bay leaf; stir in lemon juice, salt, and pepper. Serve soup topped with croutons and remaining 1/2 cup ham.
*Check out a ham bone broth recipe at inseasonezine.com.
Baked Apple, Ham, and Cheddar Empanadas
Ingredients:
- 10 pre-made frozen empanada discs, thawed
- 1 cup of finely diced cooked ham
- 5 slices low-fat Cheddar cheese, cut in half
- 2 apples, sliced
- 1 egg white, whisked in bowl
- 3 Tbsp. Dijon mustard
- 2 Tbsp. honey
- 1/8 tsp. pepper
Directions:
- Lay empanada discs on a flat surface. In the center of each, layer with ham, cheese, and apples. Fold dough over and seal with fork. Lightly brush with egg whites.
- Air Fryer: Spray air fryer basket with nonstick cooking spray. Add empanadas, a few at a time, and cook on 350°F for 8 minutes, or until golden brown.
- Oven: Lay empanadas on parchment-lined baking sheet. Bake in preheated 350°F oven 20-25 minutes, or until golden brown.
- Mix mustard, honey, and pepper together in small bowl for dipping.
Recipe (adapted) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – March 25, 2024
Asparagus – A Simple Addition!
Adding asparagus to a meal or snack is a simple way to boost your intake of fiber, folate, and Vitamins A, C, E and K. It’s available fresh, frozen, and canned for convenience. When selecting fresh asparagus, choose odorless stalks that are not wilted or limp, with dry, tight tips. Refrigerate asparagus for up to four days by wrapping the ends of the stalks in wet paper towel and placing them into a plastic bag. Reserve the woody stalk ends to make asparagus soup. Just freeze until ready to use. Asparagus tastes great added to salads or stir-fry, or simply steamed, roasted or grilled as a side dish.
Vegetable-Stuffed Pork Tenderloin
Ingredients:
- 2 Tbsps. olive oil
- 1/4 cup carrots
- 1/4 cup chopped leeks
- 1 garlic clove, minced
- 1/4 cup chopped asparagus
- 1/4 cup chopped cremini mushrooms
- 1 cup loosely packed baby spinach
- 2 Tbsps. seasoned breadcrumbs
- 1/2 tsp. chopped fresh thyme
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
- 1 pork tenderloin (about 1-1/4 pounds)
Directions:
- Preheat oven to 375°. In large skillet, heat 1 Tbsp. of oil over medium heat. Add carrots and leeks; cook for 2 minutes, stirring occasionally. Add garlic; cook 30 seconds, stirring occasionally. Add asparagus and mushrooms; cook 3 minutes or until mushrooms release their moisture, stirring occasionally. Stir in spinach; cook 2 minutes or until spinach is wilted. Remove from heat; stir in breadcrumbs, thyme, and 1/8 tsp. each salt and pepper. Makes about 1/2 cup filling.
- To butterfly pork, cut pork lengthwise down center, leaving 1/2 inch uncut. Lay pork flat between plastic wrap on cutting board; pound to 1/2-inch thick with flat end of meat mallet. Remove plastic wrap; place filling lengthwise down center of pork in 2-inch row. From the long side, tightly roll pork around filling; secure with
3 wooden skewers. - Sprinkle pork with the remaining 1/8 tsp. each salt and pepper. In large skillet, heat remaining 1 Tbsp. of oil over medium-high heat; add pork and cook 4 minutes or until browned, turning once. Transfer pork to rimmed baking pan; roast 30 minutes or until internal temperature reaches 145°. Let pork stand 10 minutes before slicing.
Lemon Dill Salmon Pasta with Asparagus
Ingredients:
- 1 lb. asparagus rough ends trimmed, cut into 1-inch pieces
- 2 Tbsp. plus 1 tsp. olive oil, divided
- 8 oz. rotini pasta cooked according to package directions
- 1 can (6 oz.) boneless, skinless salmon
- 1 lemon, juiced
- 2 Tbsp. fresh dill chopped
- 1/2 tsp. garlic powder
- 1/4 cup shredded Parmesan cheese
Directions:
- Preheat oven to 400°F.
- Place asparagus on a baking sheet. Drizzle with 1 tsp. olive oil and season with salt and pepper. Bake for 10 minutes, or until tender.
- Combine cooked pasta, asparagus, salmon, lemon juice, 2 Tbsp. olive oil, dill, and garlic powder in a large bowl. Stir to coat well. Sprinkle with cheese before serving.
Recipe and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – March 18, 2024
Simply Amazing Cauliflower!
Cauliflower has gained popularity in recent years.
Here’s just a few of the many reasons.
• Naturally gluten free
• Low carb
• Has vitamin C, fiber, potassium, folate, and choline
• Nutrients help protect against heart disease & certain cancers
Cauliflower is so versatile it can be swapped in place of many foods including rice, pizza crust, and potatoes. Try these delicious recipes to include more cauliflower in your menu!
Scan the code for a mouth-watering video of this Au Gratin recipe.
Broccoli, Cauliflower and Carrot Au Gratin
Ingredients:
- 4 cups broccoli florets
- 4 cups cauliflower florets
- 3 cups baby carrots (or carrot slices)
- 1-1/4 tsp. salt, divided
- 1-1/4 tsp. black pepper, divided
- 1 large egg
- 1-1/2 cups cottage cheese
- 3/4 cups grated parmesan cheese
- 1/2 tsp. garlic powder
- 1 Tbsp. fresh chives
Directions:
- Preheat oven to 425°F. Spray a baking sheet and 9×13 baking dish with non-stick cooking spray.
- Add broccoli, cauliflower, and carrots to the prepared baking sheet. Mix the vegetables and spray lightly with non-stick cooking spray. Sprinkle with 3/4 tsp. each of salt and pepper. Roast for 15 minutes.
- Transfer roasted vegetables into the baking dish. In a separate bowl, mix the egg, cottage cheese, and remaining seasonings. Spread over the vegetables evenly. Bake for 10 minutes or until vegetables are fork tender. Then, broil on high for 3 minutes or until the top is golden brown. Remove from the oven and serve.
Turkey Shepard’s Pie with Mashed Cauliflower
Ingredients:
- 1 Tbsp. olive oil
- 2 carrots peeled, chopped
- 1 small, sweet onion diced
- 1 cup frozen sweet corn
- 1-1/2 lbs. lean ground turkey
- 2 Tbsps. flour
- 1/2 tsp. salt
- 2 Tbsps. Worcestershire sauce
- 1 tsp. garlic powder
- 1 can (8 oz.) no-salt-added tomato sauce
- 16 oz. cauliflower, finely chopped
- 2 Tbsps. low-fat cream cheese
- 1 cup shredded low-fat Cheddar cheese, divided
Directions:
- Preheat oven to 400°F.
- Heat oil in nonstick skillet over medium heat. Add onion, carrots, and corn, and cook 5 minutes, or until softened. Add turkey and cook 5-7 minutes, or until cooked thoroughly. Add flour and salt, stir to coat. Add Worcestershire, garlic powder, tomato sauce and 1/2 cup water. Mix well and cook until heated through.
- Place cauliflower in large bowl and microwave on HIGH for 4 minutes, or until tender. Add cream cheese and 1/2 cup of shredded cheese, then mix with an electric hand mixer until smooth.
- Spoon turkey mixture into 11×8-inch baking dish. Top with mashed cauliflower and spread to evenly coat. Sprinkle with the remaining 1/2 cup of shredded cheese.
- Bake for 10 minutes, or until bubbly and the cheese melts.
Recipe (adapted) and image courtesy of HealthyFamilyProject.com.