Dietitian's Dish

August 21, 2020
August 21, 2020

Flexitarian Fridays
If you mainly eat vegetarian but occasionally choose meals with fish or meat in them, then you’re probably following a flexitarian eating pattern. Being plant-forward is good for the body and planet. You’re helping conserve resources that are sometimes depleted more rapidly if not grown, harvested or handled in a sustainable way. Including some meals containing fish are great for heart-protective benefits.

And, there are just some nutrients more plentiful in meat and seafood than you can get in standard servings of plant-based foods. That means you would have to eat more of plant foods to get enough of certain nutrients, raising calorie intake significantly. So, find a balance with a flexitarian lifestyle.

A light dinner option that will get a meal on the table in under 30 minutes is this Pecan Crusted Tilapia with Tomato Bruschetta. Tomatoes are a great source of lycopene. But, did you know that cooking tomatoes makes the lycopene more available for the body to absorb? With the vitamin C and other nutrients you can’t go wrong with this combination.


August 18, 2020
August 18, 2020

Take on Taco Tuesdays!
Who says Taco Tuesdays have to be traditional? They may be a simple go-to meal that you can customize to anyone’s preference, but do they have to be for lunch or dinner only? Why not start the day with a taco instead? This recipe offers a boost of good nutrition to start the day. It has a fusion of ethnic flavors of Mexican (with traditional flour tortillas, queso cheese, and avocados) and Irish ( the corned beef hash).

The ingredients bringing the nutritional boost are eggs and avocado. Eggs have choline, which is essential for brain and spine development in unborn babies, as well as protecting cognition and memory as we age. Plus, they’re now considered to be heart healthy within a balanced diet. The unsaturated fats in avocado, along with the fiber and folate make this another heart-healthy addition to a balanced diet. Instead of solely relying on a pre-packaged puree for babies who are starting with solid foods, try mashing other soft foods that you’re serving the rest of the family. Making scrambled eggs and mashed avocados as first foods for babies is a great option for brain development and growth.


download PDF of recipeEmail This Page
Dietitians Dish – August 10, 2020

August 17, 2020

Stretch Your Food Dollar – Be a Blenditarian

The idea of stretching high cost foods while boosting nutritional value is one that has emerged in recent years. The Mushroom Council uses the phrase blenditarian to explain their use of finely chopped mushrooms combined with ground meats into a meal. The mushrooms add umami flavor that enhances those natural to the meat. And, mushrooms also contribute B vitamins, Riboflavin, Niacin, Selenium, Copper, and Potassium. They have many nutrients which have protective effects on the heart and blood pressure, which is a great reason to include them in your meals.

By blending the mushrooms and ground beef, the burger stays juicier (which is difficult with 93% lean ground beef) without sacrificing flavor. Take one look at this incredible burger and tell me it isn’t calling your name! Would you be able to tell that it’s only half the ground beef? That means half the cost, lower saturated fat and fewer calories than a traditional 100% beef burger.

Mexican Beef – Mushroom Patty Melts


2 packages (8 ounces each) baby bella mushrooms, finely chopped
1 tsp. less-sodium taco seasoning • 1/4 tsp. ground black pepper
1-1/2 cups sliced Vidalia onion
1/4 cup sliced jalapeño peppers
3/4 pound 93% lean ground beef
8 slices whole wheat bread
4 slices Muenster cheese
1/2 cup black bean and corn salsa
1 avocado, peeled, pitted and sliced

August 10, 2020


1.Prepare outdoor grill for direct grilling over medium heat. Spray large skillet with cooking spray; heat 1 minute over medium-high heat. Add mushrooms, taco seasoning and black pepper; cook 10 minutes or until very tender, golden brown and all liquid has evaporated, stirring occasionally. Cool slightly.

2.Spray second large skillet with cooking spray; heat 1 minute over medium heat. Add onion and jalapeño peppers; cook 8 minutes or until very tender and golden brown, stirring occasionally.

3.In large bowl, thoroughly mix ground beef and mushroom mixture; form into 4 (1⁄2-inch-thick) patties. Make shallow indentation in center of each patty.

4.Spray both sides of patties with cooking spray; place on hot grill rack, cover and cook 8 minutes or until internal temperature reaches 160°, turning once. About 4 minutes before burgers are done, grill bread until grill marks appear, turning once. About 2 minutes before burgers are done, top burgers with cheese.

5.Serve burgers on bread topped with onion-pepper mixture, salsa and avocado.


August 12, 2020
August 12, 2020

Mealtime Magic Monday
Wellness Wednesday is back again! Have you heard the news that COFFEE – the holy grail of helping many of us be more alert – may be good for you after all?

Some of the perks of your daily pick-me-up may include positive effects to your health. Lowered risks for developing type 2 diabetes, cancer, dementia and Parkinson’s disease have shown connections to antioxidants and minerals that are plentiful in coffee. It seems that lower incidents of Parkinson’s disease was directly linked to drinking coffee. Those who didn’t were more likely to develop it. For more details about the protective effects of coffee, check out this information.


download PDF of recipeEmail This Page
Dietitians Dish – August 10, 2020

August 10, 2020

Fresh and Flavorful in FIVE!

Don’t get confused about the hype… I’m not talking about getting a homemade, hot meal on the table in 5 minutes. But, it is possible to get fresh flavors on the dinner table in 30 minutes or less with just 5 ingredients! We’re here to offer affordable meal ideas to help you put a plan in place for “back to school”… whatever that looks like for you and your family. Just because the kids may be learning in a virtual classroom from home, doesn’t mean the need to feed them affordably and quickly goes away. It’s okay to take some shortcuts with dinner prep by purchasing pre-cut, pre-cooked or partially-prepared items. Just make sure they don’t break the bank.

If you need to set up a routine that involves time carved out after grocery shopping to do partial prep for the week, then do it. And, if it will make life easier… enlist the kiddos! Getting life skills in the kitchen are essential so take advantage of the opportunity extra time at home may be offering.

This bowl meal has 5 ingredients (not including the seasonings) and is made in just 5 simple steps. Frozen ingredients offer convenience, plus you don’t have to worry because the nutrients are locked in with the freezing process.

Shrimp Fried Quinoa Bowl


1 cup dry quinoa
1 cup frozen peas and carrots
1 cup cooked salad shrimp
1 Tbsp. less-sodium soy sauce
1/2 tsp. each of garlic powder, salt and pepper
4 large eggs
Optional garnish: thinly sliced green onions and/or sesame seeds

August 10, 2020


1.Cook 1 cup dry quinoa as label directs.

2.Cook 1 cup frozen peas and carrots in microwave oven as label directs.

3.Heat large skillet over medium-high heat; spray with cooking spray. Add 1 cup thawed cooked salad shrimp and cooked quinoa; cook 3 minutes or until heated through, stirring occasionally.

4.Add 1 tablespoon less-sodium soy sauce, 1⁄2 teaspoon garlic powder and FOR LIFE 1/4 teaspoon each salt and pepper to skillet; cook 1 minute, stirring occasionally. Fold peas and carrots into skillet; cook 1 minute or until heated through, stirring occasionally.

5.Heat large nonstick skillet over medium-high heat; spray with cooking spray. Add 4 large eggs to skillet; cook 3 minutes or to desired doneness. Divide quinoa mixture into 4 bowls; top with eggs and garnish with thinly sliced green onions and/or sesame seeds, if desired.