Dietitian's Dish
 

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Dietitians Dish – October 30, 2023

Tailgate Trade Ups

Imagine it – all week long you focus on eating well and then a weekend tailgate or party derails your efforts. That doesn’t have to be the case. Create a tasty tailgate menu that’s focused on smart swaps and more plant-based ingredients. You don’t have to skimp on flavor!

• Use mashed white beans or Greek yogurt in place of sour cream or mayonnaise in dips. They offer a similar taste and consistency but are packed with fiber, protein, digestion-friendly probiotics, and essential nutrients.
• Ditch the deep fryer! Instead, try baking or air frying zucchini fries, sweet potato skins, or cauliflower “wings”.

zucchini fries
Scan here for a delicious recipe for Honey-Sesame “wings”!

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Skinnier Potato Skins

Skinnier Potato Skins

Ingredients:

  • Nonstick cooking spray
  • 4 small russet potatoes
  • 2 Tbsps. olive oil
  • 4 strips lower sodium turkey bacon, chopped
  • 1/2 cup reduced fat shredded Colby Jack cheese
  • 1/4 cup plain nonfat Greek yogurt
  • 2 green onions, thinly sliced

Directions:

  • Preheat an air fryer to 400°F. Rub potatoes with 1/2 Tablespoon of oil and pierce all over with a fork; air fry for 40 minutes or until tender. Cool slightly.
  • 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.
  • 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 the remaining 1/2 Tablespoon oil.
  • In batches, if necessary, air fry skins, cut side up, 4 minutes or until edges are crisp; sprinkle with cheese and air fry 2 minutes more 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.

 

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Dietitians Dish – October 23, 2023

Savor these Sweethearts of Fall!

Satisfyingly sweet and crunchy, apples are the sweethearts of fall and great sources of fiber and vitamins A and C. There are hundreds of varieties, and each apple has its own unique taste – sweet, tart or somewhere in between.

Use these tips to choose the best apples for your favorite fall creations!

Apple Pies, Tarts & Crisps: Honeycrisp, Granny Smith, Jonagold, Braeburn and Cortland
Caramelized Apples: Braeburn, Fuji and Gala
Cheeseboard: Red Delicious & Cheddar, Gala & Brie, Golden Delicious & Blue Cheese, Fuji & Gorgonzola, and Pink Lady & Gouda pair nicely
Homemade Applesauce: McIntosh, Golden Delicious, Pink Lady, and Fuji

Sheet-Pan Pork Tenderloin & Apples

Sheet-Pan Pork Tenderloin & Apples

Ingredients:

  • 1-1/4 pounds pork tenderloin
  • 1 tsp. ground cinnamon
  • 1/2 tsp. paprika
  • 1 Tbsp. olive oil
  • 1 garlic clove, minced
  • 1 large Honeycrisp apple, cored and chopped

  • 1/2 medium acorn squash, sliced 1/4-inch thick
  • 1/2 medium yellow onion, thinly sliced
  • 1/2 cup dried cherries
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

Directions:

  • Preheat oven to 400°. Line rimmed baking pan with foil; spray with cooking spray and place pork on the pan.
  • In a large bowl, toss together the remaining ingredients; then spread them out on the pan surrounding the pork. Roast 25 minutes or until internal temperature of pork reaches 145° and vegetable mixture is tender. Let the pork stand for 5 minutes before slicing.

Quick Apple Crisp Bowl

Quick Apple Crisp Bowl

Ingredients:

  • 1 medium Gala or Braeburn apple, cored and sliced 1/4-inch thick
  • 1 cup granola cereal
  • 3 Tbsps. sliced almonds

  • 1 Tbsp. light brown sugar
  • 1/4 tsp. ground cinnamon
  • 1-1/2 Tbsps. unsalted butter, cut into small pieces
  • 1/3 cup low-fat yogurt (optional)

Directions:

  • In a medium bowl, toss together the apple, granola, almonds, brown sugar, and cinnamon. Evenly divide apple mixture into 2 small microwave-safe bowls; top each with half the butter.
  • Cover 1 bowl with paper towel and cook in microwave oven on high 1 minute or until apples are just tender; stir to combine. Repeat with the remaining bowl. Serve topped with yogurt, if desired.

 

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Dietitians Dish – October 16, 2023

Try a New Take on Tacos

Tacos can be a versatile plant-forward meal. Following a plant-based lifestyle
is more flexible than a strict vegan or vegetarian diet. It’s more flexitarian in nature and means eating mostly fruits, vegetables, legumes, and other plant-based, non-animal foods.

Benefits of a plant-based lifestyle:

Weight loss
Lower cholesterol and blood pressure
Brain health
Lower cancer risks

Longer lifespan and quality of life
Conserves water
Protects habitats
Reduces greenhouse gas emissions

Cauliflower Pizza

 

Cauliflower is a great addition to plant-based meals because of the various nutrients it offers. This versatile, Vitamin C-rich vegetable can be eaten raw or cooked, as well as swapped for favorite foods like pizza crust, mashed potatoes, and white rice. You can even replace meat in a taco with seasoned cauliflower florets.

Roasted Cauliflower Tacos with Avocado-Black Bean Salsa

Roasted Cauliflower Tacos with Avocado-Black Bean Salsa

Ingredients:

  • 2 garlic cloves, minced
  • 1 medium head cauliflower, cut into small florets
  • 2 Tbsps. extra virgin olive oil
  • 1-3/4 tsps. ground chipotle pepper
  • 1/2 tsp. plus 1/8 tsp. salt
  • 1/2 tsp. plus 1/8 tsp. pepper

  • 1 large tomato, diced
  • 1-1/2 cups rinsed and drained canned black beans
  • 1/4 cup chopped fresh cilantro leaves
  • 2 Tbsps. fresh lime juice
  • 1 avocado, peeled, pitted, and chopped
  • 12 (6-inch) corn tortillas, warmed
  • 1/4 cup reduced fat sour cream

Directions:

  • Place large, rimmed baking pan in oven; preheat oven to 475°.
  • In large bowl, toss garlic, cauliflower, oil, 1-1/2 tsps. chipotle pepper, and 1/2 tsp. each salt and pepper. Spread in single layer on hot pan; roast 15 minutes or until charred, turning once during last 2 minutes of cooking.
  • In medium bowl, toss tomato, beans, cilantro, lime juice, and remaining 1/4 tsp. chipotle powder, and 1/8 tsp. each salt and pepper; fold in avocado.
  • Evenly fill tortillas with cauliflower mixture and avocado mixture, then top each with sour cream.

 

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Dietitians Dish – October 9, 2023

Give them a Healthy Start!

Avocado fruits offer a wide variety of healthy nutrients.

Omega-3 fats Potassium Niacin Lutein
Dietary fiber Folic acid Choline
Avocado First Food
Introduce them as a first food!
Avocado can be a nutritious part of healthy development!
Avocado selection and storage can be confusing.
SELECTING

Choose based on firmness (not color) and when you’ll use them.

Immediately
RIPE = Gives to pressure but not mushy

Use in 1-2 days
ALMOST RIPE = Slight give to pressure

Use in 4-5 days
FIRM = Doesn’t give to pressure

STORING
Store whole avocados on a shelf in the refrigerator (to slow ripening) for up to 2 weeks. How long they’ll last is based upon their ripeness. If they’re cut, rub the flesh with lemon or lime juice and seal in an airtight container to prevent turning brown.

AVOCADO(N’T)!
Storing whole avocados submerged in water could cause foodborne illness from Listeria and Salmonella.
DO NOT try this viral “hack”.

Get creative with how you add avocados. The whole family will love a sweet start to the day with this nutrient-packed breakfast!

Avocado Green Apple Cini-Mini Cookies

Avocado Green Apple Cini-Mini Cookies

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 1/4 tsp. salt

  • 1/2 ripe, fresh avocado, halved, pitted and peeled
  • 1/4 cup applesauce
  • 1 large egg
  • 1 tsp. vanilla extract
  • 1/4 cup maple syrup
  • 1 small green apple, peeled and diced

Directions:

  • Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.
  • In a large bowl, combine the oats, flour, baking powder and salt.
  • In a medium bowl, mash the avocado. Add the applesauce, egg, vanilla, and maple syrup. Whisk until smooth.
  • Pour the wet mixture into the dry ingredients and stir until just combined. Fold in the chopped apples.
  • Drop cookie dough onto the prepared baking sheet using a cookie scoop or spoon, and gently flatten until about 3/4-inch thick. Bake for 10 minutes or until slightly brown and firm around the edges. Allow cookies to cool for 5-10 minutes.

Recipe and image courtesy of LoveOneToday.com.

 

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Dietitians Dish – October 2, 2023

Heart Healthy Plate

Feed a
Healthy Heart!

There are a wide variety of foods which contain nutrients that protect blood pressure and heart health.

Unpeeled apples contain fiber and polyphenols which may reduce the risk of heart disease and cancer. Dietary fiber and unsaturated fats in avocados have been linked to good cardiovascular health. Omega-3 fatty acids in shrimp also have been shown to benefit heart health and cholesterol. Put these protective foods together in a balanced diet and you have a colorful and delicious way to enjoy better heart health!

Avocado and Shrimp Salad

Avocado and Shrimp Salad

Ingredients:

  • 2 Tbsps. fat-free plain Greek yogurt
  • 2 Tbsps. canola or corn oil
  • 3 tsps. lime juice
  • 1/4 tsp. pepper (freshly ground preferred)
  • 1/8 tsp. salt
  • 1 pound large peeled & deveined shrimp

  • 1 small apple, finely diced
  • 1-1/2 cups finely chopped celery (about 3 stalks)
  • 1/2 cup chopped fresh cilantro
  • 1/4 cup chopped green onion
  • 1 medium avocado, diced
  • 4 large Bibb lettuce leaves (optional)

Directions:

  • To cook raw shrimp, add the shrimp to a large pot of boiling water. Cook for 2 to 3 minutes, or until all the shrimp turn pink on the outside. Drain in a colander. Run the shrimp under cold water to stop the cooking process. Drain well. Discard tails and chop.
  • Meanwhile, in a large bowl, whisk together the yogurt, oil, lime juice, pepper, and salt.
  • Stir in the shrimp, apple, celery, cilantro, and green onion. Then, gently stir in the avocado.
  • Serve immediately, or cover and refrigerate to serve cold.
  • When ready to serve, spoon the salad into the lettuce leaves.

Recipe (adapted) and image from the American Heart Association collection at recipes.heart.org.recipes.heart.org.