Dietitian's Dish

August 10, 2020
August 10, 2020

Mealtime Magic Monday

When it comes to giving a meal a WOW FACTOR, sometimes it is as simple as having a “secret ingredient”. If you’ve got a favorite salsa or sauce that would elevate the flavor of a whole dish – use it! If you try different recipes and love the flavor accent, get creative in how you add it to other dishes.

Whether it’s a quick roasted dinner and you top it with some salsa or sauce, or you make a quick soup with your favorite salsa or sauce as a starter, it’s great to have that secret weapon in your pantry or fridge. And if it’s something you make fresh, keep it whipped up and on hand to enjoy when you need to add something special. It’ll help keep weeknight meal prep on track when you’re pressed for time.


August 07, 2020
August 07, 2020

Fresh Fridays

Summer is the best time for fresh produce. It’s most flavorful and plentiful if weather is ideal for growing conditions. Plus you can search out locally grown to ensure it’s as fresh as it can be. And local independent grocers are making it easier than ever with their “Locally Grown” partnerships and signage. If you struggle to get enough fresh fruits and veggies each day, why not start by adding a catchy name? Just like Taco Tuesdays have become a trendy option, how about Fresh Fridays?

Fresh veggies on a sandwich? YES PLEASE! This simple sandwich doesn’t include processed deli meats or an overload of high calorie condiments, making it a flavorful, FRESH option. The rainbow of colors makes this a simple and appealing for a quick, delicious dinner – especially in summer where you don’t want to cook and overheat the house!


August 05, 2020
August 05, 2020

Day 2…

Yesterday focused on cooking the protein source that could be used in multiple meals. For the Day 2 menu, find a recipe to swap in the leftover roasted chicken. It would be great to use in a recipe that calls for ground meat or chicken breast to be cooked. You’ll save some time by having the meat pre-cooked and ready to heat within the rest of the recipe steps. Simple options to try include a Mediterranean dish, or a spin on an Italian favorite. Both are great options to add some pizzazz to a roasted chicken.


August 04, 2020
August 04, 2020

Two Meal Tuesdays
DAY 1…

Think cook once and eat twice… it doesn’t have to mean just reheating the exact same boring leftovers. There are simple ways to accomplish 2 distinctly different meals from the same items, just by cooking extra servings. Once they’re cooked or prepped, they’re that much quicker to use in another recipe that has a different flavor profile to avoid being bored on day 2.

Start with a roasted chicken on Day 1 and add your favorite side dish. Then, use leftover chicken in a second dish with a completely different flavor profile on Day 2.

Consider this simple Roasted Chicken recipe for your Day 1 entrée. Then come back tomorrow for details for Day 2.


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Dietitians Dish – August 3, 2020

Sustaining good personal and environmental health – with PORK!

So much emphasis recently is on plant-based eating and going meatless. Some is based on the desire eat to support good health. And, some is due to concerns about the environmental impact of farming practices. If you’re trying to get up to speed with this trend, it’s important to check all the facts.

Since the 1960s, the pork industry has improved its farming practices to better protect the environment. For more information about how the pork industry is doing its part to be more sustainable, check out

Farms are collectively:

  • Using 75% less land
  • Using 25% less water
  • Using 7% less energy
  • Producing 8% less carbon emissions

While plant-based and meatless foods offer protein and other valuable nutrients, sometimes it requires excessive portions for similar levels to what’s in meat. Pork is an “excellent” source of vitamin B-6, thiamin, phosphorus, niacin and selenium, and protein. It’s also a “good” source of zinc, riboflavin and potassium. Being low in sodium and an “excellent” source of potassium – together, these two factors help regulate blood pressure to improve heart health. Choose between 8 lean cuts of pork and try them in many flavor combinations!

With just 4 ingredients and 15 minutes cook time, this flavorful BBQ Pork chop is a simple dinner option.

BBQ Pork Skillet

BBQ Pork Skillet


  • 4 center cut pork chops
  • 1 tsp. vegetable oil
  • 1/4 cup Italian salad dressing
  • 1/4 cup barbecue sauce


  • Heat oil in large skillet over medium-high heat and brown chops about 1 minute on each side. Add remaining ingredients to pan, stirring to blend.
  • Cover and simmer for 5-8 minutes until internal temperature on a thermometer reads 145 degrees Fahrenheit, followed by a 3-minute rest time.

Adapted from recipes.