Dietitians Dish – June 20, 2022
Cool Down with Sweet Treats!
Instead of expensive frozen novelties to beat the summer heat, fruits are a satisfyingly sweet option. When you buy locally grown in-season and on-sale, the price per serving is way less than what you pay for processed foods. The help to stay hydrated in the summer heat will have you feeling more energetic.
Besides, would you rather spend $5 on a whole watermelon that has at least 10 servings plus the rind which can be used in other recipes, or a 4-pack of frozen novelties that are high in sugar, fat and calories?
For a simple snack or dessert, you can prep then refrigerate or freeze many types of fruit. There are lots of simple recipes to help boost your fruit intake too. The more servings you eat, the more hydrated and happier you’ll feel this summer!
These frozen bars make a great on-the-go breakfast solution or a sweet treat! If you want variety, experiment with other types of fruit.
Frozen Blueberry Breakfast Bars
- 3-1/4 cups granola, separated
- 4 Tbsps. butter, melted
- 32 oz. vanilla yogurt
- 2 cups frozen blueberries
- 1/2 cup fresh blueberries
- Add 3 cups of the granola to a blender or food processor and pulse until no large chunks
remain. Transfer to a bowl and add the melted butter; stir until combined.
- Line a 9×13 baking dish with parchment paper and transfer the granola mixture to the dish. Using your fingers, press the mixture down until it covers the entire dish. Transfer the pan to the freezer for at least 10 minutes while you make the filling.
- Add the yogurt and frozen blueberries to a blender and blend until smooth. Take granola base out of the freezer and pour the blueberry mixture on top.
- Top with remaining 1/4 cup of granola and fresh blueberries. Carefully transfer the dish
to the freezer and let it set up for at least 4 hours, or overnight.
- Once frozen solid, remove from the freezer and slice into bars. Serves 12
Recipe and image courtesy of Blueberry.org.
Dietitians Dish – June 13, 2022
Less Waste Means Less Money!
During times of inflation, it’s important to stretch every dollar. Finding new ways to use up things that may have gone to waste is one strategy. With many foods, we’ve been trained to think about foods as having edible portions and other parts you throw away. But, with sustainability of our planet’s resources on the minds of many, people are getting creative about re-using the parts that we would normally trim off and throw away.
Regrow lettuce from 1-inch main stem placed in shallow water. Twist off strawberry leaves and toss into a salad or smoothie with other greens. Season and dehydrate mango skins for a crispy snack or salad topping. BONUS – They’re more nutritious than fried chips and croutons! Save money & calories while adding more nutrients with these simple ideas.
Strawberry Mango Salad
- 2 (5 oz.) pkgs. baby arugula
- 2 ripe mangos, peeled, pitted and cubed (reserve peels)
- 10 strawberries, leaves removed and sliced (reserve leaves)
- 1/3 cup roasted, no-shell pistachios
- 3 Tbsps. extra virgin olive oil
- 3 Tbsps. white balsamic vinegar
- 1/4 tsp. salt
- PREPARE VINAIGRETTE: Combine 1/2 cup of mango cubes, extra virgin olive oil, white balsamic vinegar and salt in a blender container or small food processor; blend until smooth.
- PREPARE SALAD: Place arugula, mango, strawberry slices, and pistachios in a large bowl. Drizzle with Mango Vinaigrette and toss well to coat.
Mango Skin Chips
- 1 cup peeled mango skins
- 1 tsp. cumin
- 1 tsp. smoked paprika
- 1 pinch salt
- Put skins in a bowl or bag. Add spices. Toss and coat the skins, then place on a baking sheet lined with parchment.
- Dehydrate at 135ᵒF in the oven until crispy.
Recipe (adapted) and image courtesy of Mango.org..
Dietitians Dish – June 6, 2022
Berry Benefits are Sweet!
Berries contain fiber and large amounts of vitamins A, C and E, which act as antioxidants and may reduce inflammation within the body. More specific research is needed to decide what antioxidants have which specific health benefits. But even without this definitive information, there is great value to eating more fruits and vegetables (including berries). Pair them with walnuts, which are an excellent source of Omega-3 ALA and protein Try these simple recipesfrom California Walnuts to fit in more berries and walnuts – they’re a powerful combination to add to meals and snacks.
Berry Walnut Tortilla Stacks
- 8 small flour tortillas
- 6 Tbsps. low-fat cream cheese, softened
- 6 Tbsps. chopped California walnuts
- 2/3 cup strawberries, thinly sliced
- 1/2 cup blueberries
- Spread 1 Tbsp. of cream cheese on top of six flour tortillas.
- To build the tortilla stacks, sprinkle the first tortilla with an even layer of chopped walnuts, sliced strawberries, and blueberries.
- Layer another tortilla with cream cheese on top of the first tortilla, then sprinkle with walnuts, sliced strawberries and blueberries. Repeat once more with a third tortilla, then finish the stack with a plain tortilla on top. Press down firmly to compress the ingredients.
- Repeat steps 1-3 with the remaining four tortillas, which will make a total of two stacks. 5. Cut each stack into 8 wedges and serve. Yields 8 servings.
Red, White and Blueberry S’Mores
- 8 graham cracker squares (4 full sheets halved)
- 1/4 cup marshmallow creme
- 1/3 cup strawberries, sliced
- 20 blueberries
- 2 Tbsps. California walnuts, chopped
- 1-1/2 Tbsps. white chocolate, chopped or grated
- Place four graham cracker squares on a board and spread each with 1 Tbsp. marshmallow cream.
- Top with equal amounts of strawberries, blueberries, walnuts and white chocolate.
- Top with another graham cracker square and serve immediately.
Recipes and images from California Walnuts (Walnuts.org).
Dietitians Dish – May 30, 2022
Grill up a Great Menu Plan!
Grilling offers a great opportunity to cook in a larger quantity, which makes creating a menu plan for the week even easier. Grill up pork tenderloins and peaches – enough for a few meals. Simple, fresh ingredients can make an amazing dinner with leftovers that can be used later in the week. Add these Breakfast and Dinner ideas to your menu. These and other delicious recipes are available on Inseasonezine.com
Basil-Champagne Grilled Pork Tenderloin with Grilled Peaches(Day2)
Leftover Lemony Pork, Kale and White Bean FettuccineBreakfast idea –
Waffles Topped with Yogurt and Grilled Peaches
Scan for the Lemony Pork, Kale & White Bean Fettuccine recipe.
Basil – Champagne Grilled Pork Tenderloin with Grilled Peaches
- 1/4 cup Champagne or sparkling white wine
- 1/4 cup plus 1 Tbsp. olive oil
- 2 Tbsps. chopped fresh basil
- 1 Tbsp. lemon zest
- 1 tsp. kosher salt
- 1 tsp. cracked black pepper
- 1 pkg. pork tenderloins, trimmed (2 tenderloins, about 1-1/4 pounds each)
- 4 large fresh peaches, quartered and pitted
- In small bowl, whisk Champagne, 1/4 cup oil, basil, lemon zest, salt, and pepper. Place pork in a large zip-top plastic bag; add Champagne mixture and seal bag, pressing out excess air. Refrigerate at least 4 or up to 24 hours.
- Prepare outdoor grill for direct grilling over medium-high heat. Remove pork from marinade and let stand at room temperature for 15 minutes. Discard excess marinade. Place pork on hot grill rack; cover and cook 25 minutes or until internal temperature reaches 140°F, turning 1/4 turn every 5 minutes. Transfer pork to cutting board; loosely cover with aluminum foil and let stand 10 minutes (internal temperature will rise 5-10°F upon standing).
- Brush peaches with remaining 1 Tbsp. oil. Place peaches, cut side down, on hot grill rack; cover and cook 8 minutes or until grill marks appear, turning occasionally.
- Slice 1 pork tenderloin; serve with grilled peaches. Refrigerate 2nd tenderloin for Day 2 recipe.
Dietitians Dish – May 23, 2022
Simplify Your Festivities with
A simple way to satisfy many taste preferences and still serve up some healthier options is a snack board featuring a variety of items. From whole grains to fruits, vegetables, dairy and proteins (meat, eggs, nuts, etc.) you can build a balanced meal with the right combination of snack board items. Plus, they don’t have to take a lot of time to prepare. Just rinse and chop up some fruits and vegetables. You can buy other packaged ingredients already prepared (hard cooked eggs, deli meat slices, cubed and sliced cheese). The great thing about preparing a snack board is that there’s no look of perfection – random assembly is totally acceptable!
Simple Snack Boards Sample Ingredients:
• Hard cooked eggs
• Colby Jack cheese cubes
• Deli ham & turkey slices
• Cheddar cheese slices, quartered
• Bell peppers, thinly sliced
• Apple, cored and thinly sliced
• Baby carrots
• Dark chocolate-covered pretzels
• Pretzel crisps
• Red grapes
• English cucumber, thinly sliced
• Whole-grain crackers
• Roasted whole cashews and/or peanuts
• Yogurt dip
• Caramel dip
If anyone has food allergies or gluten issues, you can remove the grain and nut items entirely or display them separately to eliminate cross-contamination.
- 1/2 cup plain low-fat Greek yogurt
- 1/4 cup sunflower butter
- 2 Tbsps. honey
- 1/4 tsp. ground cinnamon
- In medium bowl, whisk yogurt, sunflower butter, honey and cinnamon. Makes about 3/4 cup.
Better-for-You Caramel Dip
- 1 cup pitted medjool dates
- 1/2 cup refrigerated unsweetened coconut milk
- 1-1/2 Tbsps. maple syrup
- 1/2 tsp. vanilla extract
- 1/4 tsp. fine sea salt
- In blender, purée all ingredients on high until smooth. Makes about 1-1/4 cups.