Dietitians Dish – February 22, 2021
SWAP and ADD your way to a HEALTHY HEART!
Five servings (just 2-1/2
cups in total) of fruits and vegetables have shown reduced risks of heart attack and stroke. But, when it comes to fruits and veggies, MORE IS TRULY BETTER! Review of many health studies has shown that 5 cups a day
lowers risk of cardiovascular disease by almost 30%. The healthful nutrients having this protective effect are fiber and antioxidants, which seem to lower cholesterol and blood pressure, improving blood vessel function.
What tasty ways will you add extra servings?
- Top plain oatmeal with cut fruit to sweeten and flavor it naturally.
- Add beans and diced veggies to your Taco Tuesday.
- Add finely chopped veggies to pizza or pasta sauce.
- Add pureed cauliflower to cream soup.
- Add pureed butternut squash to mac & cheese.
- Build a snack board filled with fresh or dried fruit & veggies, nuts, cheeses, etc.
- Swap breaded, pre-cut veggies that you bake (or air fry) for French fries.
- Nonstick cooking spray
- 1 cup panko breadcrumbs
- 1 tsp. onion powder
- 1/2 tsp. salt
- 2 large egg whites
- 4 firm ripe avocados, pitted, peeled and each cut into 6 wedges
- Preheat oven to 425°. Spray large rimmed baking pan with nonstick cooking spray. In pie plate or wide, shallow dish, combine breadcrumbs, onion powder and salt. In second pie plate or wide, shallow bowl, whisk egg whites until frothy.
- Dip avocados in egg whites, allowing excess to drip off, then press lightly into breadcrumb mixture so crumbs adhere; transfer to prepared pan. Spray avocado fries with cooking spray. Bake 18 to 20 minutes or until golden brown.
Dietitians Dish – February 15, 2021
What ’s the Occasion?
The key to good health, is a balanced diet and staying physically active. And, a balanced diet includes all eating occasions – meals, mini meals, snacks and desserts. Instead of focusing on things you should avoid, reframe your focus and decide how to add nutrient-filled foods into your daily eating occasions. To form new habits, take it one step further. Choose a less healthy food to remove and swap in the healthier items. Adding more fruits and vegetables is a great way to accomplish more balanced eating. They’re full of vitamins, minerals and other phytonutrients without too many calories or less healthy nutrients.
Replace jelly with mango slices on a PB&J sandwich. Start by offering mango slices on the side at a meal, and then try it in place of the jelly on a sandwich. You’ll add valuable nutrients while cutting out added sugars.
Mango is worthy of adding to any occasion!
- Excellent source of Vitamin C (which is important in immune function)
- Good source of folate (which supports cardiovascular health)
Blackened Salmon Tacos
- 1 lb. skinless salmon fillets, cut in pieces
- 2 Tbsps. blackened seasoning
- 1 Tbsp. olive oil
- 8 (6-in.) extra thin yellow corn tortillas
- 1 large avocado, pitted and chopped
- 1/2 cup drained and rinsed canned black beans
- 1/2 cup frozen corn, thawed
- 1/2 cup shredded red cabbage
- 1/4 cup chopped green onion
- 1/2 cup plain nonfat Greek yogurt
- Sprinkle salmon with seasoning. In large skillet, heat oil over medium-high heat; add salmon and cook 8 minutes or until internal temperature reaches 145° and outside is “blackened,” turning once.
- Heat tortillas between 2 damp paper towels in microwave oven 30 seconds. Fill tortillas with salmon, avocado, beans, corn, cabbage and onion; drizzle with yogurt.
Recipe source: InSeasonezine.com..
Dietitians Dish – February 8, 2021
Love the Sweet Rewards of Berries!
Staying in good health is still top of mind for most of us, but living healthy doesn’t have to be hard. There are lots of good-for-you foods that can be simple to prepare and easy to include in a healthy eating plan. Berries offer the perfect balance of flavorful sweetness and protective nutrients. Strawberries, raspberries, and blueberries are all sweet treats by themselves. But they’re also easy to include in a meal, snack or dessert to get the health benefits.
- Breakfast – Top your cereal or add into pancakes
- Lunch/Snack – Add to a salad or top a yogurt parfait
- Dinner – Mix into a salsa and top a piece of fish or chicken
Share a better-for-you version of “ice cream” with your sweetheart.
It’s a great way to win your Valentine’s heart… while protecting it!
Bananas and berries offer a variety of nutrients that help with blood pressure and protect the heart.
Frozen Banana Cream with Fresh Berries
- 2 medium bananas
- 2 Tbsps. nonfat milk
- 1/8 tsp. ground nutmeg
- 2 Tbsps. chopped, unsalted dry roasted peanuts or sunflower seeds
- 3/4 cup fresh raspberries
- 1/2 cup fresh blueberries
- Line large rimmed baking pan with parchment paper. Peel and slice bananas; place on prepared pan and freeze 2 hours.
- In food processor, pulse frozen banana slices until they resemble coarse crumbs; process until smooth. Add milk and nutmeg; process until combined.
- Transfer banana mixture to medium bowl; stir in peanuts. Divide mixture into 4 bowls; evenly sprinkle with raspberries and blueberries. Makes about 2-1/2 cups.
Dietitians Dish – February 1, 2021
Even if you’re “Homegating” for the Big Game, planning a game-worthy menu will bring some normalcy to a less-than-normal time. There are some advantages to serving a menu to a smaller viewing audience.
Enjoy some old favorites – but in a NEW way.
These foil packet nachos offer convenience from fresh ingredients that are already chopped and cooked, plus the disposable foil used for cooking and serving up the nachos. Less waste, less mess and less time to clean-up makes for a winning recipe for any occasion!
If you’ve already got the grill fired up, these are a quick-cooking addition. But, they’re also easy enough to throw in the oven to bake. The great thing about nachos is that you can add as many fresh toppings that you want. The coleslaw, tomatoes, and avocado are just the start for this party favorite!
Pile on some extra avocado – it’s full of nutrients which help lower blood pressure (magnesium, potassium, and niacin).
Grilled Foil Chicken Nachos
- 1 bag (9 ounces) white corn tortilla chips
- 1-1/2 cups chopped rotisserie chicken breast
- 2 cups shredded Mexican blend cheese
- 1/4 cup chopped red onion
- 1/4 cup sour cream
- 1-1/2 tsps. fresh lime juice
- 1 tsp. adobo seasoning
- 1 Roma tomato, chopped
- 1/2 large avocado, chopped
- 2 cups classic coleslaw mix
- 1/4 cup drained pickled jalapeño slices
- Prepare outdoor grill for direct grilling over medium heat. If baking in an oven, preheat to 350ᵒF.
- On work surface, overlay 2 (12 x 20-inch) sheets nonstick aluminum foil; crimp edges to form a “boat.” Evenly spread tortilla chips over foil; top with chicken, cheese and onion. Grill or bake, 8 minutes or until cheese melts.
- In medium bowl, whisk sour cream, lime juice and seasoning. Add tomato, avocado, coleslaw and jalapeño; toss to combine. Top nachos with coleslaw mixture.
Recipe (adapted) and image source: InSeasonezine.com..
Dietitians Dish – January 25, 2021
Resolve to Eat Healthier with Simple Options
With 2021 upon us, there’s no better time to renew our focus on wellness. Concerns about staying healthy through the twists and turns of the COVID pandemic are still a reality for many. Foods to help boost immunity are more sought after than ever. Include vegetables and fruits whenever possible, since they’re loaded with nutrients that have benefits to the immune system.
Simple options for healthy meals prepared at home are still in demand to help avoid cooking fatigue. Chili is one veggie-friendly, versatile meal with many ways to prepare and serve it. Slow cook it all day or assemble with prepared items for a quick stovetop meal. Canned beans and tomatoes, and frozen pepper/onion mix and corn are convenient to keep on hand. Private brands are economical and quality items to stock up on when they’re on sale. Meats can include a blend of ground beef and mushrooms, ground turkey, shredded cooked chicken, and others. Choose a less sodium chili seasoning packet or make your own. Chili can be served in a bowl or over top of rice, pasta or a potato. You’re only limited by your imagination and what ingredients you have at your fingertips.
Although the researched benefits of bone broth are limited, the inclusion of vegetables contributes protective antioxidants and flavor. Go ahead and make a comforting soup with a homemade bone broth. Then, serve it with a Vitamin-C rich fruit salad to boost the nutritional benefits!
Hearty Turkey Chili
- 2 Tbsps. olive oil
- 2 bell peppers
- 2 medium celery stalks
- 2 medium yellow onions
- 4 garlic cloves, minced
- 1/4 cup chili powder
- 1 tsp. ground cumin
- 1 tsp. ground red pepper
- 3 pounds lean ground turkey
- 1 can (6 oz.) tomato paste
- 1 can (28 oz.) crushed tomatoes
- 2 cups less-sodium chicken broth
- 2 cans (15.5 ounces) no salt added beans, drained and rinsed
- 1/4 cup chopped fresh cilantro
- Optional garnishes: sour cream or plain Greek yogurt, shredded Cheddar cheese
- In large saucepot, heat oil over medium heat. Add chopped bell peppers, celery and onions; cook 8 minutes or until vegetables begin to soften, stirring frequently. Stir in garlic, chili powder, cumin and ground red pepper; cook 1 minute.
- Increase heat to medium-high. Add turkey and cook 8 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste; cook 1 minute. Stir in tomatoes and broth; heat to simmering. Reduce heat to medium-low; cover and cook 10 minutes, stirring occasionally. Stir in beans and cilantro; cook for 5 minutes. Serve plain topped with optional garnishes or over brown rice or a baked potato.
Recipe adopted from Inseasonezine.com.