Dietitian's Dish
 

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Dietitians Dish – June 14, 2021

A Royal Breakfast for Dad!

On Father’s Day morning, treat Dad to a breakfast fit for a king! Steak and eggs is a dad-worthy meal that is sure to fuel him up for his special day. Pair a protein-rich strip steak with a delicious, creamy and nutrient-rich take on scrambled eggs. Flavorful foods filled with immune-boosting nutrients, such as wild mushrooms and leeks, give this elegant pairing a boost of Vitamins A, B, and D. Impress dad with this hearty, protein-packed breakfast duo. It may just become your family’s signature meal throughout the summer grilling season.
Grilled Marinated Strip Steak

Grilled Marinated Strip Steak

Ingredients

  • 1 garlic clove, minced
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 Tbsps. Dijon mustard
  • 2 Tbsps. Worcestershire sauce
  • 1 tsp. chopped fresh thyme
  • 1/2 tsp. kosher salt
  • 1/4 tsp. ground black pepper
  • 4 New York strip steaksm (about 6 ounces each)

Directions:

  • In medium bowl, whisk all ingredients except steaks. Place steaks in large zip-top plastic bag;
    pour oil mixture over steaks. Seal bag, pressing out excess air; refrigerate at least 1 or up to 8 hours.
  • Prepare outdoor grill for direct grilling over medium-high heat. Remove steaks from marinade; discard marinade. Place steaks on hot grill rack; cover and cook 10 minutes or until internal temperature reaches 140° for medium-rare, turning once. Transfer steaks to cutting board; tent with aluminum foil and let stand 10 minutes.
    (Internal temperature will rise 5 to 10° upon standing.)

Wild Mushroom, Leek & Chevre Scrambled Eggs

Ingredients

  • 1 Tbsp. olive oil
  • 8 oz. wild mushrooms, chopped
  • 1/4 cup sliced leeks
  • 1 tsp. chopped fresh chives
  • 1 tsp. chopped fresh tarragon
  • 2 Tbsps. unsalted butter
  • 1/2 tsp. kosher salt
  • 8 large eggs
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3 Tbsps. chèvre cheese

Directions:

  • In large skillet, heat oil over medium-high heat; add mushrooms and cook 4 minutes or until almost tender, stirring occasionally. Add leeks; cook 3 minutes or until mushrooms and leeks are tender, stirring occasionally. Stir in chives and tarragon; cook 1 minute. Transfer mushroom mixture to bowl; cover to keep warm.
  • In small microwave-safe bowl, heat 1 tablespoon butter in microwave oven on high 30 seconds or until melted.
  • In medium bowl, whisk eggs, salt, pepper and melted butter. In large nonstick skillet, melt remaining 1 tablespoon butter over medium heat. Add egg mixture; cook 4 minutes or to desired doneness, stirring occasionally to scramble. Fold in cheese and mushroom mixture; cook 1 minute or until heated through.

 

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Dietitians Dish – June 21, 2021

Sun-sationally Simple Summer Snacks!

Sun
During the summer heat, it’s important to stay hydrated and get plenty of nutrients from what you drink and eat. Light and refreshing choices are the way to go. Fruits and vegetables can be the secret ingredient to staying hydrated and well-nourished.

Serving them paired with dairy foods in simple, flavorful recipes can make for an easy lunch or snack option. Add a twist to a trail mix with fresh fruit, to fuel and hydrate at any time of day. You can also snack on quesadilla wedges – or serve them for lunch. Get a boost of flavor and calcium from the cheese and yogurt dip!
June Dairy Month

Homemade Popcorn Trail Mix

Homemade Popcorn Trail Mix

Ingredients

  • 1/2 cup fresh blueberries
  • 1 oz. walnut halves
  • 1 cup air popped popcorn
  • 1 Tbsp. shelled pumpkin seeds
  • 1 Tbsp. dark chocolate chips

Directions:

  • Combine all of the ingredients together in a bowl and gently stir.
  • Recipe and image from Produce for Better Health Foundation at fruitsandveggies.org.

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas

Ingredients

  • 12 soft corn tortillas
  • 1/2 cups cheddar cheese, shredded
  • 1 cup corn kernels
  • 1/2 cup beans, black or pinto (canned or cooked; drained)
  • 3/4 cup cilantro, chopped
  • 1 bell pepper, finely chopped or grated
  • 1 jalapeño pepper, finely minced (optional)
  • 1 carrot, shredded
  • 2 cups plain non-fat yogurt
  • 1/2 tsp. salt

Directions:

  • Preheat large skillet over low heat (250ᵒF in an electric skillet).
  • Divide cheese, corn, beans, 1/2 cup cilantro, peppers and carrot between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
  • Place 1 or 2 folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
  • Flip and cook other side until golden; about 1 minute.
  • Remove to a plate and repeat until all tortillas are heated.
  • Mix together non-fat yogurt, 1/2 cup cilantro, and salt to make the dip. Cut each quesadilla into wedges and serve immediately with the dip.
  • Recipe and image from FoodHero.org.

 

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Dietitians Dish – April 26, 2021

If you’re one of the growing number of families still struggling to keep your family fed and healthy at home during the pandemic, you’re not alone. Over a year into the “new normal” families are still facing messy houses, lack of food, and unhealthy eating patterns, which are all adding to our mental distress. One study during the pandemic indicated at-home troubles stemmed from kids not getting enough of the right foods and acting like a different person. It makes sense that if we’re not getting essential nutrients our bodies will react. Fruits and veggies are full of the nutrients, water, and fiber we need to feel our best, physically and emotionally. As the weather warms up, try some simple, cool treats to stay nourished and hydrated.

• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.

TIf you’re seeking some fantastic, fresh flavors for your Cinco de Mayo celebrations, look no further than this spicy fruit salad. It’s simple enough to make for any eating occasion.

Tajin Fruit Salad

Tajin Fruit Salad

  • 1 mini watermelon
  • 1/2 cup pineapple,diced
  • 1/2 cup mango, diced
  • 1/2 cup papaya, diced
  • 1/3 cup mint leaves, thinly sliced
  • Lime juice, to taste
  • Tajin (chili lime spice), to taste

Directions:

  • Cut mini watermelon in half and hollow out each side. To make your mini watermelon bowl steady, slice 1/2” of rounded end of watermelon off so it sits flat on surface of table.
  • Cut watermelon into bite size pieces. Add all fruit to a bowl with the lime juice and mix.
  • Pour into half of hollowed out watermelon. Sprinkle Tajín on top of fruit (if desired).

Recipe (adapted) and image courtesy of Watermelon.org

 

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Dietitians Dish – April 19, 2021

Simplify with One-Dish Recipes and Meal Prep

Fruits and Veggies
Imagine how great it would be to pre-cook some chicken on the weekend, and then use it in multiple meals during the week. Or, chopping up a variety of vegetables for salad toppers, or to use in a one-dish meal. Prep ahead is the secret to finding more time during the week!

Dedicating a little time once a week to clean, chop and pre-cook some staple foods can make “what’s for dinner?” decisions a breeze! It’ll leave you more time to enjoy the longer, warmer days. And, while we’re still striving to avoid cooking fatigue, having staple items precooked or chopped can make getting creative in the kitchen a lot easier.

If you like the fresh simplicity of Mediterranean flavors, you’ll love this Greek Chicken Salad option.

Chopped Greek Chicken Salad

Chopped Greek Chicken Salad

Ingredients

    Chicken Salad

  • 1 lb. pre-cooked chicken, diced
  • 1 can (15 ounces) garbanzo beans, rinsed and drained
  • 1 package (6 ounces) crumbled feta cheese
  • 2 medium tomatoes, diced
  • 1 seedless cucumber, in 1/4-in thick quarters
  • 1/2 large onion, chopped
  • 2/3 cup sliced kalamata olives, drained
  • 1/3 cup banana pepper rings, drained
  • 3 Tbsps. packed chopped fresh dill
  • 2 Tbsps. packed chopped fresh mint leaves
    Greek Dressing

  • 2 garlic cloves, crushed with press
  • 1/4 cup red wine vinegar
  • 1 Tbsp. plain yogurt
  • 1-1/2 tsps. dried oregano
  • 3/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/2 cup extra virgin olive oil

Directions:

  • In a large bowl, toss in all chicken salad ingredients.
  • In medium bowl, whisk together garlic, vinegar, yogurt, oregano, salt and pepper; slowly drizzle in oil, whisking constantly.
  • To serve, toss ingredients in the large bowl with the dressing. Makes about 10 cups or 6 servings.

 

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Dietitians Dish – April 12, 2021

Make Adding Produce Simple…

Getting in more servings of fruits or vegetables can be simple. It’s important to find easy ways to prepare and flavorful ways to serve them to make it a success. Be purposeful when planning meals and snacks. Including different colors and foods groups at each eating occasion is the first step. Add fruit to breakfast, or veggies on a sandwich for lunch. Boost them by adding veggies into eggs or a smoothie. Or find a new way to top toast for breakfast, lunch, or just a snack. However you decide to color your meals and snacks you need to find a way that works for your lifestyle.

Fruits and Veggies
Be bold but simple with broccoli!

Select fresh broccoli that is odorless, with heads that have tight, green florets. Broccoli offers a good source of fiber, potassium, and Vitamin C. As part of a low sodium diet, broccoli may reduce the risk of high blood pressure. Go beyond steamed or roasted broccoli. Try this quick, flavorful option you can enjoy any time of day.

Broccoli Chimichurri

Broccoli Chimichurri

Prep: 10 minutes Serves: 4

Directions:

  • Garlic: Chop 2 garlic cloves; add to food processor.
  • Broccoli: Cut 1 cup broccoli florets; add to food processor.
  • Parsley: Pick 1 cup fresh parsley leaves; add to food processor.
  • Olive Oil: Add 2 tablespoons olive oil to food processor.
  • Red Wine Vinegar: Add 2 tablespoons red wine vinegar, and 1/4 teaspoon each crushed red pepper flakes, salt and pepper to food processor; pulse until slightly chunky, scraping down bowl occasionally. Makes about 3/4 cup.
  • For this and other recipes visit InSeasonezine.com.