Dietitians Dish – January 11, 2021
Helpful Foods for a Healthier New Year
Immune-boosting foods are a hot topic. Is there any truth to certain foods directly protecting our immune systems? It’s debatable, but what we do know is that normal body functions and lifestyle habits produce free radicals which attack healthy cells. This causes a battle within our body against infection and disease. Antioxidants (like Vitamins C & E and carotenoids) are more plentiful within fruits and vegetables, helping to protect healthy cells from damage by free radicals.
Although the researched benefits of bone broth are limited, the inclusion of vegetables contributes protective antioxidants and flavor. Go ahead and make a comforting soup with a homemade bone broth. Then, serve it with a Vitamin-C rich fruit salad to boost the nutritional benefits!
Ham Bone Broth
- 2 1/4 cups flour
- 3 sprigs fresh parsley
- 3 sprigs fresh thyme
- 2 medium carrots, coarsely chopped
- 2 medium celery ribs, coarsely chopped
- 1 ham bone
- 1 medium yellow onion, coarsely chopped
- 1 bay leaf
- 3 quarts cold water
- 1/2 cup fresh lemon juice
- 1/2 tsp. black peppercorns
- In 5- to 6-quart slow cooker, stir all ingredients; cover and cook on high 8 hours.
- Strain broth through cheesecloth-lined fine-mesh strainer; transfer to 2 wide, shallow 2-quart containers. Add 1/2 cup ice to each container; cool 20 minutes, cover and refrigerate overnight. Spoon fat off top of broth before using or freezing.
- Use the bone broth in a Slow Cooker Ham and Split Pea Soup
find the recipe on Inseasonezine.com.
Dietitians Dish – January 4, 2021
Pear up for good health in the new year!
There are many sweet ways to give your health a boost from good nutrition. Pears are a versatile fruit that offers something for everyone to enjoy. With our diets lacking some major nutrients of concern, and the continued worries about boosting immunity during on-going waves of COVID, pears offer a simple way to combat those concerns. They’re full of fiber, Vitamin C, antioxidants, and phytonutrients. There are many meal and snack options which include pears that are simple and satisfying.
Slice pears to include in a meal or on a snack board. If you’re short on time or have them in the pantry, you can substitute with canned pears (just drain halves and slice).
So, start the day with this sweet breakfast toast, or include it in a flavorful lunch or snack option.
Sourdough Toast Topped with Ricotta and Pears
- 2 pieces of sourdough bread, toasted
- 4 Tbsps. ricotta cheese
- 1 juicy, sweet Anjou pear thinly sliced
- 2 Tbsps. pistachio crumbs
- 2 tsps. of honey
- Toast the bread (or prepare with untoasted bread if preferred)
- Spread the ricotta cheese then add the sliced pears.
- Use a food processor to crumble the pistachios. Once crumbled to your desire, sprinkle on top of the pears. Lightly drizzle with honey.
Recipe adapted from USAPears.org..
Dietitians Dish – December 21, 2020
Sweeten the Holidays in a “Super” Way!
If you’ve never tried pomegranates, now is the time. Get them while they are in-season from September to January. They’re a delicious superfood, which is easy to add to your diet that will offer many health-protective benefits. Whether you buy a whole pomegranate and de-seed it yourself, or just the prepared seeds (arils) or 100% juice, all forms offer these benefits.
• Pomegranates are high in fiber and a good source of vitamin C.
• Pomegranates have no sodium, and as part of a low sodium diet, may reduce the risk of high blood pressure.
Choose pomegranates that are plump, round and heavy for their size.
Whole pomegranates can be stored in a cool dry area for about 1 month or up to 2 months in the refrigerator.
You can eat the seeds (arils) or purchase 100% prepared juice. If you buy whole and de-seed, check out this video for one method to remove them with less mess: inseasonezine.com/home/deseeding-a-pomegranate/
This fruit salsa makes a festive, sweet snack or dessert during the holidays. It’s a great recipe to add into your healthy new year also!
Holiday Pomegranate Salsa
- 2 gala apples, roughly diced
- 1 cup pomegranate arils
- 4 dates, pitted & chopped
- 1 can pears, drained & diced
- 2 Tbsps. chopped parsley
- 2 Tbsps. lemon juice
- 1 Tbsp. champagne vinegar
- Combine apples, pomegranate arils, dates, pears, and parsley in a medium bowl.
- Dress with lemon juice and champagne vinegar.
- Toss to combine.
- Serve with cinnamon pita chips.
Recipe and image courtesy of Produce for Better Health Foundation
and Kristen Carli – available at Fruitsandveggies.org.
Dietitians Dish – December 14, 2020
Simplify During the Holidays
Although 2020 is anything but typical, it’s still helpful to plan for quick meals during the holiday season. Having easy meals to prepare can help fight cooking fatigue and reduce holiday stress. Finding options that are full of flavor while still including healthier ingredients isn’t always easy. Plan a menu by picking a couple of key items that are on sale and then search for recipes using those items. Pairing some pantry or freezer staples and seasonings that you have on hand with foods on sale, makes for a cost-effective and simple weeknight meal solution.
This burrito bowl recipe was found on the Shadybrook Farms website and adapted to include some items on sale. Grab the ingredients and try this one out! It’s like pushing the EASY BUTTON on planning a mid-week dinner! It’s a simple solution for lunch if you have leftovers also.
Turkey Burrito Bowl
- 1 package 99% Lean Ground Turkey
- 1/2 cup plain Greek yogurt
- 1-2 tsps. Sriracha sauce (optional)
- 1 Tbsp. lime juice, freshly squeezed
- 2 Tbsps. water
- 1/2 tsp. chili powder
- 1/2 tsp. ground cumin
- 1/4 tsp. garlic powder
- Salt and freshly ground black pepper, to taste
- 2 cups warm cooked rice, white or brown
- 1 can (15-oz.) black beans, drained, rinsed and warmed
- 1 can (15.25-oz) whole kernel corn, drained and warmed
- 3/4 cup fresh salsa
- In a small bowl, whisk together yogurt, Sriracha sauce, lime juice
and water, then set aside.
- Heat a large, non-stick skillet over medium-high heat. Add ground turkey, chili powder, garlic powder and cumin to skillet. Cook and stir to crumble until meat is cooked to 165° F, about 6 minutes. Season to taste with salt and pepper.
- Divide warm rice into four bowls. Top with turkey, black beans, corn, and salsa. Drizzle with yogurt sauce. Garnish with cilantro, if desired.
Recipe adapted from Shadybrookfarms.com/recipes.
Dietitians Dish – December 7, 2020
Treat Yourself for the Holidays!
It’s nice to enjoy holiday sweets, but they can take their toll on our waistline and energy levels. They’re often full of added fats and sugar, which can leave you dragging through the bustling, festive season. When you’re choosing recipes for cookies and desserts, try to find ways to sneak in a few nutrient-packed ingredients.
That could mean swapping or adding items like:
- Nuts and seeds – for heart healthy fats and gut protecting fiber
- Dark chocolate – for heart protective flavonoids
- Oats – for gut protecting fiber
- Avocado – for heart healthy fats and gut protecting fiber
So whether you add them or swap them, ingredients like these can have nutritional and health benefits. Which means you don’t have to skip the sweets altogether – just include them in your holiday festivities in a smarter way!
Holiday Avocado Pecan Chocolate Chip Cookies
- 2 1/4 cups flour
- 1/2 cup regular or quick-cooking oats
- 1 tsp. baking soda
- 1 tsp. salt
- 1/2 tsp. cinnamon
- 1 ripe, fresh avocado (halved, pitted and peeled)
- 3/4 cup light brown sugar
- 1/2 cup sugar
- 2 large eggs
- 1 tsp. vanilla
- 1 cup (6 oz.) dark chocolate chips
- 1 cup chopped pecans
- Preheat oven to 350°F. Line 3 baking sheets with aluminum foil or parchment paper.
- Combine flour, oats, baking soda, salt and cinnamon in a medium bowl; set aside.
- Beat avocado, brown sugar, sugar and vanilla in a large bowl at medium speed until creamy. Add eggs, one at a time, mixing on low until smooth. Stir flour mixture. Fold in chocolate chips and pecans.
- Drop by heaping teaspoons onto lined baking sheets, spacing cookies 1-inch apart, pressing down lightly. Bake for 8 to 12 minutes, until lightly golden brown around the edges. Transfer to wire racks to cool completely.
Recipe adapted from LoveOneToday.com..