Dietitians Dish – February 27, 2023
Be Heart Healthy All Year
As American Heart Month winds down, it’s important to make focusing on heart health a year-round commitment. There are many foods rich in fiber and nutrients that benefit the heart. Oats, berries, fish, olive oil, avocados, and many other fruits and vegetables are just a few items to add. Instead of focusing on just eliminating foods, reframe the changes by adding more helpful foods in their place. These simple recipes featuring strawberries and oats can be quick options to add into your menu to boost the heart benefits!
Homemade Strawberry-Oat Milk
- 2 cups old-fashioned oats
- 6 cups water
- 1 cup strawberries, hulled and halved
- 2 Tbsps. maple syrup
- 1 tsp. vanilla extract
Directions:
- In a large bowl, stir together oats and water. Cover with plastic wrap and place in refrigerator for 30 minutes or overnight to steep.
- To a blender, add strawberry halves, maple syrup, vanilla extract and the steeped oat mixture. Puree on high for 30 seconds. Using a wire strainer over a bowl, pour the strawberry oat puree from the blender into the strainer. Use a spoon or spatula to help press any liquids through the strainer into the bowl. Set aside the strainer with the remaining oat puree.
- Transfer the oat milk from the bowl into a sealable container. Drink as a beverage or use as a replacement for dairy or plant-based milk over cereal and in recipes.
Berry Overnight Oats
- 1/2 cup old fashioned oats
- 1/2 cup non-fat milk
- 1/2 cup non-fat plain Greek yogurt
- 1 tsp. chia seeds (optional)
- 1 cup of mixed berries and fruit
Directions:
- Add oats to our container of choice and pour in milk.
- Layer Greek yogurt, chia seeds (if using), and berries.
- Refrigerate overnight and enjoy in the morning. Let it steep for at least 8 hours in a refrigerator less than 40oF or colder. Best to eat within 24 hours.
Dietitians Dish – February 20, 2023
Love Your Spud!
February is National Potato Lovers Month.
Though often mistakenly blamed for health problems, these miraculous tubers are packed with potassium, fiber, vitamin C and complex carbohydrates! Nutrients like these help with blood pressure and blood sugar control, plus immunity – to name a few benefits. The versatility of potatoes allows us to enjoy them any time of day in countless ways. On game days, put the spotlight on spuds and create party-worthy flavor combinations.
These potato skins are tasty enough to serve as part of a snack board!
Skinnier Potato Skins
- 4 small russet potatoes
- 2 Tbsps. olive oil
- 4 strips lower sodium turkey bacon
- 1/8 tsp. salt
- 1/8 tsp. black pepper
- 1/2 cup reduced-fat shredded Colby Jack cheese
- 1/4 cup plain nonfat Greek yogurt
- 2 green onions, thinly sliced
Directions:
- Preheat oven to 425°; spray rimmed baking pan with cooking spray. Place potatoes on prepared pan and pierce all over with a fork; bake 50 minutes or until tender. Cool slightly. ALTERNATE COOKING METHOD: Skins can also be cooked in an air fryer preheated to 400°. Rub potatoes with oil and pierce all over with a fork; air fry for 40 minutes or until tender.
- In large skillet, heat 1 tablespoon oil over medium heat; add bacon and cook 5 minutes or until golden brown, stirring frequently. Transfer bacon to paper towel-lined plate.
- Place oven rack 6 inches from source of heat; turn broiler to high. When potatoes are cool enough to handle, cut lengthwise in half; with a spoon, leaving about a 1/4-inch wall, scoop out inside portion (reserve for another use). Brush both sides of potato skins with remaining 1 tablespoon oil; place, cut side up, on same pan, and sprinkle with salt and pepper. Broil potato skins 5 minutes or until crisp.
- Sprinkle skins with cheese; broil 1 minute or until cheese is melted. Serve skins topped with yogurt, onions, and bacon.
Flavor Variations:
Pizza Potato Skins – use shredded reduced fat Italian cheese blend and turkey pepperoni, and top with cherry tomatoes, pepperoncini rings and crushed red pepper flakes.
Cheesy-Bruschetta Potato Skins – use shredded reduced fat mozzarella cheese and top with halved cherry tomatoes tossed with olive oil, minced garlic, sliced fresh basil, salt and pepper.
Dietitians Dish – February 13, 2023
Start the Day with Addition!
If your new habits for 2023 are already fading, take a different approach. Instead of cutting out or limiting something from your diet, make an ingredient swap or add more nutrient-dense foods. Topping foods with blueberries or nuts & seeds is a simple addition. It’s an easy way to live healthier.
Blueberries are a complete package with fiber, vitamins C & K, manganese, and potassium. With low sodium and no fat, a whole cup is only 80 calories. Create a healthy habit and start the day with breakfast. Whether it’s at home or on the go, these simple recipes featuring blueberries are tasty options.
Slow Cooker Blueberry Peach Oatmeal
- 2 cups water
- 1 cup old-fashioned rolled oats
- 1 cup chopped peaches
- 1 cup fresh blueberries
- 2 Tbsp. maple syrup
- 1/2 tsp. ground cinnamon
- Pinch of salt
Directions:
- Combine all ingredients in the bowl of a small (2- to 4-quart) slow cooker.
- Cover and cook on High setting for 1-1/2 – 2 hours, or until tender.
- Optional variations: Top with toasted chopped pecans or almonds, maple syrup, or additional fresh blueberries.
Blueberry Energy Balls
- 1/2 cup frozen blueberries (thawed)
- 6 dates (pitted)
- 1/2 cup gluten-free oats
- 1/4 cup almond butter
- 1/4 cup chia seeds
- 1 tsp. acai powder (optional)
Directions:
- Place all ingredients in a food processor and pulse until ingredients are combined and sticky.
- Using our hands, roll mixture into balls, about 1-2 Tbsps. each. If it gets too sticky, dip your fingers into lukewarm water to help smooth the balls out.
- Place on a plate or in a container, cover and refrigerate for at least 1 hour before serving.
Recipe and image from Blueberry.org (created in partnership with Root + Revel).
Dietitians Dish – February 6, 2023
Share Some Sweets!
It seems like “snack boards” are everywhere!
They’re a great way to present a variety of foods that appeal to many appetites. Give them a theme and tailor the items on it. I recently was invited to a party that was BYOB (Bring Your Own Board). Taco board, Pizza board, Charcuterie board, Sweet and Salty snack board… you name it someone brought it!
You can also plan a dinner snacking meal to serve up smaller amounts of a larger variety of foods and even include left overs, so nothing goes to waste. Create a snack board for parties and tailgate events. Or, make a dessert board filled with sweet and salty treats. Serve this option to your loved ones for Valentine’s Day.
Watermelon and Chocolate Dessert Board
- 1/2 medium watermelon, seedless (cut into wedges and cubes)
- 1 cup fresh raspberries
- 1 cup fresh cherries
- 1 cup strawberries, hulled and halved
- 1/4 cup dried cranberries
- 1/3 cup roasted, salted cashews
- 1 cup chocolate covered almonds
- 1 bar dark chocolate (good quality), broken into pieces
- 1 cup coconut chips
- 1 cup chocolate covered almonds
Directions:
- Arrange the board by placing the watermelon in the center and surrounding it with the remaining ingredients. Scatter mint leaves around the board for garnish. Serve and enjoy!
Dietitians Dish – January 30, 2023
Foods to Chase Away the Winter Blues
There are a variety of foods with beneficial nutrients linked to elevating mood.
Berries contain certain chemicals which mimic valproic acid (a mood-stabilizing medication).
Leafy greens have Folate, which has been known to regulate serotonin production.
Fatty fish, nuts and seeds contain Omega-3 fatty acids and alpha-linolenic acid (ALA)
which reduce inflammation and support the brain’s production of dopamine and serotonin.
Dark chocolate can also help to release serotonin and reduce cortisol (a stress hormone).
There are many ways to include mood-boosting, nutrient-rich foods to reduce the winter blues. Add simple recipes like these to your daily menu and see if they brighten your mood. They’re a hit with kids too!
Blueberry Oatmeal Superfood Bars
Ingredients:
- 2 cups old fashioned oats
- 1 cup slivered almonds
- 4 Tbsps. honey
- 1 Tbsp. coconut oil
- 1 tsp. salt
- 1-1/2 tsps. cinnamon
- 3 bananas
- 1-1/2 tsps. vanilla
Toppings:
- 1/2 cup old fashioned oats
- 1/4 cup slivered almonds
- 1/4 cup pumpkin seeds
- 1 cup blueberries
- 1/4 cup of oat milk
- 1/4 teaspoon cinnamon
Directions:
- Preheat oven to 350°. Line two bread pans with parchment paper.
- Add all bar ingredients into the food processor until completely combined. This may take several minutes for the ingredients to fully incorporate.
- Pour the bar mixture into prepared pans and smooth. Bake for 10 minutes.
- Combine all the topping ingredients in a medium bowl and stir to combine.
- Spread topping evenly over and lightly press down into original mixture.
- Bake an additional 15 minutes.
Mini Berry Tacos
- 2 slices of whole grain bread
- 1/4 cup of chopped strawberries
- 1/4 cup of blueberries
- Peanut butter
Directions:
- Stack both slices of bread on top of each other and use a circle cookie cutter or the wide mouth of a mason jar or glass, to cut a perfect circle into the slices of bread.
- Separate the slices and spread desired amount of peanut butter on each.
- Sprinkle berries on each slice and fold the bread in half to create a taco shape.
Recipes (adapted) and images courtesy of Wish Farms.