Dietitian's Dish

July 31, 2020
July 31, 2020

FUN FRIDAY… it should definitely be part of each week!

Find something to do in your community to get outdoors and have fun. Or, just find new ways to enjoy time together as a family at home. Plan a Friday night outdoor movie, build a blanket fort or inside camping experience, create a family playlist of favorite songs and create a dance party, or just have some good old fun with a family pillow fight! Learn a new hobby together. Let every family member pick one activity that can be done together which you’ve never tried before! You’re only limited by your creativity. It’s important to find ways to let down your guard and have a little fun! It’s good for the soul and re-connecting as a family.


July 29, 2020
July 29, 2020


Exercise may just be the “magic bullet” we’ve all been looking for to keep us well and extend the time we have in this world. The easiest form of exercise is walking. But, in the summer heat if you can’t get active outside safely, think about creative ways to fit in more physical activity indoors. Take more steps around the house with various chores and activities you would do anyway. Increase your step count by marching up and down your stairs more. Turn on some upbeat music and have a dance party. Not all screen time is bad – check out exercise or yoga programs in which you can follow along. Check out more ideas for getting active each day to improve quality of life. It’s good for your physical and emotional well-being!


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Dietitians Dish – July 27, 2020

Cantaloupe – a seasonal favorite!

They’re ripe for the picking with a May-November growing season. Cantaloupe ripen at room temperature. If you want to enjoy it immediately, pick one that is ripe and ready to use. Otherwise, grab one that needs to ripen a few days on the counter. Be sure to stock up when they’re on sale because there are plenty of great uses beyond diced cantaloupe or a fruit salad. Just select a combination of ripe and unripe to take home so that nothing goes to waste.


  • Fragrant at stem end & gives to gentle pressure
  • Symmetrical and heavy for size
  • No visible bruises with yellow or cream undertone


  • Uncut at room temperature for up to one week
  • Refrigerate cut melon for up to 5 days
  • Rinse off debris under running water just before cutting


  • No fat or cholesterol, with very low sodium
  • High in Vitamins A & C (which promotes healthy eyes, skin, teeth and gums, plus a strong immune system)
  • A good source of folate (which is needed during pregnancy)

Whether you serve this sweet and spicy salsa with tortilla chips or over grilled shrimp, you won’t be disappointed!

Cantaloupe Salsa

Cantaloupe Salsa


  • 2 cups cantaloupe, finely diced
  • 1 firm but ripe avocado, pitted, peeled, and finely diced
  • 1 red bell pepper, stem and seeds removed, finely diced
  • 1/4 cup minced red onion
  • 1/8 cup chopped cilantro
  • 1 small jalapeno, seeded and finely diced
  • 4 Tbsps. fresh lime juice
  • 1/2 tsp. kosher salt
  • 1/2 tsp. fresh ground black pepper


  • Combine all ingredients in a medium bowl. Let it sit in the refrigerator for about 30 minutes or overnight for flavors to combine. Serve over grilled seafood or with tortilla chips.


July 25, 2020
July 25, 2020

Does quinoa qualify for “superfood” status? Let’s investigate… it’s SUPERFOOD SATURDAY!

A one-cup serving of quinoa contains about 8 grams of protein and 5 grams of fiber. Although it’s truly a pseudo-grain, it is a nutrient-dense alternative to other grains like rice. Quinoa also has a high amount of anti-inflammatory phytochemicals, which may protect against inflammation that can lead to chronic diseases. Iron and copper are also minerals present in quinoa that are necessary for normal body functions.

It is possible to overdo a good thing, so including quinoa in modest amounts is best practice. Don’t completely swap quinoa for all other grains in your diet. Find a balance to draw the benefits, without the unintended side effects of too much of a good thing. Some people can develop an allergy to a component of quinoa (Saponin) and have stomach distress when eating it.

This stuffed pepper with quinoa is a great option for a balanced meal containing protein, grain and veggies. Round it out by serving it with cut fruit and yogurt dip.


July 24, 2020
July 24, 2020

As we find ourselves baking more, it’s important to make smart swaps to avoid gaining weight and unhealthy habits during the panic of a pandemic. Cookies and other baked goods are often high in saturated fat and added sugar. While they can satisfy a craving for something sweet, take this time to experiment with better-for-you ways to satisfy your sweet tooth. If you find comfort in baking, don’t eliminate that since it’s serving a purpose. Instead, challenge yourself to find recipes that make smart swaps or use different ingredients.

Who doesn’t LOVE the combination of peanut butter and chocolate?! These cookies from dietitian DJ Blatner, RDN have eliminated the saturated fat (which isn’t good for the heart) and added some protein. Sounds like a win-win!