Dietitian's Dish

Heart Health
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Dietitians Dish – February 4, 2019

Take Heart
Cardiovascular disease is the #1 cause of death in the US. But, making healthier choices gives you the power to prevent becoming a statistic. A healthy diet is one of your best weapons against heart disease. When you eat a heart-healthy diet, you boost your chances of staying healthy – and feeling good for life!

Eating better is one of the American Heart Association’s Life’s Simple 7® – small steps to be healthy for good.

Heart Health
items are better-for-you foods that help make eating heart healthier a little easier. The one thing you can guarantee is that they have less sodium and saturated fat and more micronutrients and antioxidants.

Home-prepared foods have higher nutritional quality, so make the choice to eat at home more often. Plan a menu around simple, flavorful recipes that don’t require the skills of an expert chef. A wealth of recipes and simple cooking videos are available at This turkey cutlet recipe was adapted from their library and can be on the table in 20 minutes.

Turkey Cutlets with Cranberry Mustard Sauce

Turkey Cutlets with Cranberry Mustard Sauce

1/4cup canned cranberry sauce with whole cranberries
1Tbsp. honey mustard
1tsp. olive oil
1lb. boneless, skinless, trimmed turkey cutlets
Sea salt and pepper, to taste

1.In a small bowl, mix the cranberry sauce and mustard until well combined. Cover the bowl with a paper towel and microwave on high in 15 second intervals until the mixture is hot and begins to thin slightly, about 30 seconds total. Stir again to combine.

2.Rub the oil and then salt and pepper evenly over both sides of each cutlet. Pan “fry” the center. Transfer them to a large plate and top evenly with the sauce. Serve immediately.

Serving Suggestion
Balance the plate with a whole grain side dish, plus steamed vegetables or a salad.


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Dietitian’s Dish – January 28, 2019

It seems like you’ve barely gotten into a routine with resolutions for healthy changes.

And now, we’re facing “the Big Game” – yet another opportunity to overindulge. This big eating occasion doesn’t have to bring your healthy resolutions to a halt. You can still enjoy yourself – but put the focus on eating less and boosting nutrients!

The Big Game is a great opportunity to score big with a menu of fresh flavors. Salsa and guacamole offer versatile, nutrient-dense options for any menu. You can serve them as a snack with baked, whole grain tortilla chips or fresh veggies. They can even replace other condiments that are high in sodium and added sugars.Top a sandwich, burger, hotdog, taco, fish, or meat – the options are endless for boosting nutrients and flavor.

Avocado Burger Avocados contain:

  • A good source of fiber
  • Nearly 20 vitamins, minerals and phytonutrients
  • Heart healthy fats

Big Game Avocado Salsa

Big Game Avocado Salsa

2ripe avocados – halved, pitted, and diced
1tomato – chopped
1/4onion – finely chopped
3pieces cilantro – chopped
2jalapeños – chopped
2limes – juiced
1/2tsp. salt

1.In a bowl, toss together all ingredients. Mix well. Cover and refrigerate.

2.Serve with tortilla chips or sliced vegetables, if desired.


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Dietitian’s Dish – January 21, 2019

With the holidays over and 2019 in full swing, moms are focused on fueling their kids for a healthy rest of the school year. Annie’s gives mom delicious food that her kids will actually want to eat – and that she can feel good about too! Their wide variety of organic soups, mac & cheese, and fruit snacks makes refueling anything but boring. When moms choose organic food, they are caring not only for their family’s health and wellness, but that of the planet and everybody on it.

Fruit Snacks… Made with Goodness!

  • Gluten free
  • No artificial flavors, synthetic colors or preservatives
  • No high fructose corn syrup
  • Made with real fruit and/or vegetable juice
  • Certified Organic and Non-GMO Project verified

Classic Mac & Cheese…

  • NEW Yummier Recipe
  • Creamier Sauce and Cheesier Taste
  • Made from Organic Pasta and Real Cheese

Turkey Cheeseburger Mac & Cheese

Turkey Cheeseburger Mac & Cheese

2boxes Annie’s Classic Mac & Cheese
1lb. lean ground turkey
1/3cup ketchup
1tsp. onion powder
1tsp. garlic powder
1cup cherry tomatoes, halved
1/2cup finely shredded kale
Sliced green onions (to garnish)

1.Make mac & cheese according to package directions.

2.Brown turkey in a large skillet.

3.Add ketchup, onion powder and garlic powder. Stir well.

4.Add mac & cheese to the turkey mixture, mixing until fully combined. Stir in tomatoes and kale.

5.Serve warm garnished with green onions, if desired.


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Dietitian’s Dish – January 14, 2019

Are you focused on foods that will bring you health benefits in 2019? For many who try to make healthier choices, boneless, skinless chicken breast is a better-for-you meat option. We often think of a balanced plate containing our protein, veggies, grain and fruit, but that can get boring.Getting stuck in a rut with your food selections can cause a shift back to less-healthy options. To keep the flavors fresh, it’s important to try new recipes.

Get some creative influence by planning your meals around a few items

Whether they are a side dish or the main entrée, slip in more of the micronutrients our bodies need by choosing flavorful recipes that pump up the veggies.

Skillet Chicken with Peppers & Mushrooms

Skillet Chicken with Peppers & Mushrooms

1/4 cup Bread Crumbs
1/4 cup Parmesan, Shredded
4 each Chicken Breasts
2 tablespoons Olive Oil
1 cup Mushrooms, Quartered
1 cup Green Pepper, Diced
3-1/2 cups Furmano’s Crushed Tomatoes with Basil, Garlic & Oregano

1.Combine bread crumbs and Parmesan. Dip chicken in mixture to coat both sides.

2.In skillet with oil, brown chicken on each side over medium heat; remove chicken.

3.Sauté mushrooms and pepper until tender.

4.Return chicken to skillet with tomatoes. Simmer 15 minutes.

5.Serve with whole grain pasta (or veggie noodles) and top with additional parmesan if desired.


Lite & Lean
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Dietitian’s Dish – January 7, 2019

Resolutions abound at the start of each year, and weight loss tends to be at the top of the list. There is NO ONE SIZE FITS ALL approach to battling the bulge. Modest portions, nutrient dense choices, and being active all help.
Too many calories in and not enough burned are often blamed for excess weight. New evidence suggests micronutrient (vitamin & mineral) deficiencies also contribute to health problems and weight issues. All body systems rely on micronutrients to function. For example, Vitamin D is essential for normal metabolism so low levels may contribute to weight problems and metabolic syndrome. Consuming more nutrient dense foods has benefits we shouldn’t ignore. Better-for-You products often have lower calories and fewer “negative” nutrients like saturated fat, salt and sugar. Nutrient density – more micronutrients for the calories – is also being researched as a factor in good health.

Check out items throughout the circular with to choose items that meet Better-for-You standards – fewer calories and “negative” nutrients per serving with more micronutrients. They’re one piece to becoming your best self in 2019!