Dietitian's Dish

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Dietitian’s Dish – January 28, 2019

It seems like you’ve barely gotten into a routine with resolutions for healthy changes.

And now, we’re facing “the Big Game” – yet another opportunity to overindulge. This big eating occasion doesn’t have to bring your healthy resolutions to a halt. You can still enjoy yourself – but put the focus on eating less and boosting nutrients!

The Big Game is a great opportunity to score big with a menu of fresh flavors. Salsa and guacamole offer versatile, nutrient-dense options for any menu. You can serve them as a snack with baked, whole grain tortilla chips or fresh veggies. They can even replace other condiments that are high in sodium and added sugars.Top a sandwich, burger, hotdog, taco, fish, or meat – the options are endless for boosting nutrients and flavor.

Avocado Burger Avocados contain:

  • A good source of fiber
  • Nearly 20 vitamins, minerals and phytonutrients
  • Heart healthy fats

Big Game Avocado Salsa

Big Game Avocado Salsa

2ripe avocados – halved, pitted, and diced
1tomato – chopped
1/4onion – finely chopped
3pieces cilantro – chopped
2jalapeños – chopped
2limes – juiced
1/2tsp. salt

1.In a bowl, toss together all ingredients. Mix well. Cover and refrigerate.

2.Serve with tortilla chips or sliced vegetables, if desired.


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Dietitian’s Dish – January 21, 2019

With the holidays over and 2019 in full swing, moms are focused on fueling their kids for a healthy rest of the school year. Annie’s gives mom delicious food that her kids will actually want to eat – and that she can feel good about too! Their wide variety of organic soups, mac & cheese, and fruit snacks makes refueling anything but boring. When moms choose organic food, they are caring not only for their family’s health and wellness, but that of the planet and everybody on it.

Fruit Snacks… Made with Goodness!

  • Gluten free
  • No artificial flavors, synthetic colors or preservatives
  • No high fructose corn syrup
  • Made with real fruit and/or vegetable juice
  • Certified Organic and Non-GMO Project verified

Classic Mac & Cheese…

  • NEW Yummier Recipe
  • Creamier Sauce and Cheesier Taste
  • Made from Organic Pasta and Real Cheese

Turkey Cheeseburger Mac & Cheese

Turkey Cheeseburger Mac & Cheese

2boxes Annie’s Classic Mac & Cheese
1lb. lean ground turkey
1/3cup ketchup
1tsp. onion powder
1tsp. garlic powder
1cup cherry tomatoes, halved
1/2cup finely shredded kale
Sliced green onions (to garnish)

1.Make mac & cheese according to package directions.

2.Brown turkey in a large skillet.

3.Add ketchup, onion powder and garlic powder. Stir well.

4.Add mac & cheese to the turkey mixture, mixing until fully combined. Stir in tomatoes and kale.

5.Serve warm garnished with green onions, if desired.


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Dietitian’s Dish – January 14, 2019

Are you focused on foods that will bring you health benefits in 2019? For many who try to make healthier choices, boneless, skinless chicken breast is a better-for-you meat option. We often think of a balanced plate containing our protein, veggies, grain and fruit, but that can get boring.Getting stuck in a rut with your food selections can cause a shift back to less-healthy options. To keep the flavors fresh, it’s important to try new recipes.

Get some creative influence by planning your meals around a few items

Whether they are a side dish or the main entrée, slip in more of the micronutrients our bodies need by choosing flavorful recipes that pump up the veggies.

Skillet Chicken with Peppers & Mushrooms

Skillet Chicken with Peppers & Mushrooms

1/4 cup Bread Crumbs
1/4 cup Parmesan, Shredded
4 each Chicken Breasts
2 tablespoons Olive Oil
1 cup Mushrooms, Quartered
1 cup Green Pepper, Diced
3-1/2 cups Furmano’s Crushed Tomatoes with Basil, Garlic & Oregano

1.Combine bread crumbs and Parmesan. Dip chicken in mixture to coat both sides.

2.In skillet with oil, brown chicken on each side over medium heat; remove chicken.

3.Sauté mushrooms and pepper until tender.

4.Return chicken to skillet with tomatoes. Simmer 15 minutes.

5.Serve with whole grain pasta (or veggie noodles) and top with additional parmesan if desired.


Lite & Lean
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Dietitian’s Dish – January 7, 2019

Resolutions abound at the start of each year, and weight loss tends to be at the top of the list. There is NO ONE SIZE FITS ALL approach to battling the bulge. Modest portions, nutrient dense choices, and being active all help.
Too many calories in and not enough burned are often blamed for excess weight. New evidence suggests micronutrient (vitamin & mineral) deficiencies also contribute to health problems and weight issues. All body systems rely on micronutrients to function. For example, Vitamin D is essential for normal metabolism so low levels may contribute to weight problems and metabolic syndrome. Consuming more nutrient dense foods has benefits we shouldn’t ignore. Better-for-You products often have lower calories and fewer “negative” nutrients like saturated fat, salt and sugar. Nutrient density – more micronutrients for the calories – is also being researched as a factor in good health.

Check out items throughout the circular with to choose items that meet Better-for-You standards – fewer calories and “negative” nutrients per serving with more micronutrients. They’re one piece to becoming your best self in 2019!


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Dietitian’s Dish – Dec 31, 2018

Are you one of many Americans not getting the recommended 5 or more servings of fruits and veggies a day?
Dips offer a flavorful incentive to boost your intake. Whether you dunk your favorite chips (make sure they’re whole grain!) or sink in with fresh veggies, these dips are a great addition to party menus or packed in a lunchbox. They even offer a boost of calcium and vitamin D with the creamy addition of dairy.

Skinny French Onion Dip

Skinny French Onion Dip

1 Tbsp. extra virgin olive oil
2 large sweet onions, sliced thinly
2 cloves garlic, finely chopped
1 tsp. sugar
3/4 tsp. salt
2 tsps. Worcestershire sauce
1 1/2 cups cottage cheese
1/4 cup Greek yogurt
1/8 tsp. ground cayenne pepper
1 tsp. chopped fresh chives

1.Heat the oil over medium heat; cook the onions until tender (~15 mins.), stirring occasionally. Reduce the heat to low. Stir in the garlic, sugar and salt; continue cooking until the onions are turn a deep golden brown color (10-15 mins.). Remove from the heat and cool.

2.Place the cottage cheese, Greek yogurt, Worcestershire sauce and cayenne pepper in the bowl of a food processor. Blend until almost smooth. Add the onion mixture; pulse several times until the onions are chopped and distributed.

3.Transfer to a serving dish, cover and refrigerate for at least 30 minutes. Sprinkle with chopped chives before serving.

Cheesy Guacamole

Cheesy Guacamole

1/2 cup cottage cheese
2 avocados
2 tsps. lime juice
1/2 cup diced Roma tomatoes
1 tsp. minced garlic, sautéed (or raw for stronger flavor)

1.Blend the cottage cheese until slightly lumpy.

2.Mash together the avocados, lime juice, tomatoes, and garlic in a medium bowl.

3.Combine the cottage cheese with the avocado mixture.

4.Chill if desired to blend flavors before serving.