Dietitian's Dish

November 26, 2020
November 26, 2020

I’m thankful for all the people in my life, whether they are around my dinner table or not this pandemic year. What are you grateful for this year?

Wishing you all a safe and wonderful Thanksgiving!


November24, 2020
November 24, 2020

Let’s Talk Turkey Tuesday!
By now, if you’re planning to cook Thanksgiving dinner you should be thawing your turkey in the refrigerator. Remember – size matters (when it comes to thawing in a refrigerator). Rule of thumb is to thaw 1 day for every 4 pounds. So, if you have a 20 pound turkey, you likely need it in the refrigerator for 5 days to be fully thawed. It’s safe to hold a thawed turkey in refrigeration for 4 days before it needs to be cooked. Just be sure to keep it in the original wrapping until you’re ready to cook.

If you don’t have much fridge space and have time to be hands-on, there is a cold water thawing process that you can do in a day. Breast side down, in the wrapping, you completely submerge the turkey in a basin of cold water. You must change the water every 30 minutes and make sure it stays submerged because thawing at room temperature is not safe. You’ll need at least 30 minutes per pound with this method.

If you’re not up for the doing the math, the Butterball website has a calculator to help you out! Now that’s what I call the EASY BUTTON!


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Dietitians Dish – November 23, 2020

Thanksgiving 2.0 – Let Nothing Go to Waste!

To ensure that nothing goes to waste from big holiday meals (or everyday meals for that matter), consider whether you’ll be likely to eat the leftovers in 3-4 days. If not, be sure to freeze the extras within 2 hours after cooking (if kept at room temperature). Turkey will last in the freezer 3-4 months. One of the reasons leftovers go to waste is that many people just reheat the original meal for a 2nd time. That can get boring – plus the flavors and quality aren’t always the same, which can be a turn-off for most people.

So as you think about your Thanksgiving menu, consider what items could be used in another way. Leftover mashed potatoes can be turned into potato pancakes with a few added items, or you could find a recipe for dough and use them as filling for homemade pierogies. For day 2, when it might be more traditional to have a sandwich, how about going bite-sized and use up a variety of the leftovers.

Check out this Turkey Slider for some inspiration and stack your favorite combination of foods from the many different leftovers you have in your fridge.

Leftover Turkey Sliders

Pear - Walnut Stuffing


  • 1-1/2 cups frozen sweet potato fries
  • 2 tsps. olive oil
  • 2 cups sliced leftover or cooked turkey
  • 3/4 cup leftover stuffing
  • 12 wheat slider buns
  • 3 slices Swiss cheese, quartered
  • 2 cups spring mix lettuc
  • 1/2 cup leftover Cranberry Chutney*


  • Preheat oven to 375°. Spray rimmed baking pan with non-stick cooking spray. In medium bowl, toss fries with oil; spread on 1 side of prepared pan. Tear 2 (12 x 24-inch) sheets aluminum foil; enclose turkey and stuffing separately in foil. Place foil packets on pan opposite fries; bake 20 minutes or until fries are crisp, and turkey and stuffing are heated through.
  • Top bottom halves of buns with cheese, spring mix, chutney, turkey, stuffing,
    fries and top halves of buns.

*Find the recipe for Cranberry Chutney at


November 20, 2020
November 20, 2020

Another Tasty Saturday Swap-portunity!
Snacking is a part of life for most of us. If we’re battling with health or weight issues, it can be a challenge to feel satisfied with your snack choices. So many brands of mainstream snack foods have made it harder because of the variety of flavors they’re producing. There are chips and pretzels of every flavor combination and create your flavor marketing campaigns to engage shoppers. It’s hard not to get wrapped up in the hype!

But, sometimes it is about getting back to the basics and creating your own amazing flavor combinations that will drive your satisfaction with snacking. If you’re craving something crunchy that packs a huge flavor, try roasting chick peas with a favorite blend of seasonings. Or, season some popcorn to add extra fiber to your diet. You can even boost your heart healthy fats and satisfy your snack craving with one small serving of nuts. A handful of almonds provides a delicious combination of hunger-satisfying protein, dietary fiber and healthy fats for a simple snack with only 160 calories per ounce.

California Almonds has some amazing recipes to try. So go ahead and spice up your weekend while you prepare some snacks for the week ahead! If you’re a fan of spicy things, then this Spicy Sriracha Almond recipe is for you! Sriracha rocketed from unknown Thai condiment to one of the most loved flavors! The base of this deliciousness is made from red jalapeños peppers, yet it is only moderately spicy compared to other pepper sauces.


November 18, 2020
November 18, 2020

It’s Wellness Wednesday
With cold and flu season upon us, it’s extra important to understand whether it’s the annual illness coming around or something more serious like COVID-19. As the pandemic continues, protect yourself and others this flu season by learning the differences between symptoms of the common cold or flu, as well as COVID-19, and taking the proper steps to alleviate your symptoms. Check out more information from the CDC.