Dietitian's Dish

October 31, 2020
October 31, 2020

Although some areas are not allowing trick-or-treating in light of pandemic precautions, it’s important to do so safely. Keep your distance from others, continue following rules about cleanliness and hand sanitizing. And, don’t forget the good practice of having an adult check the treats before the kiddos dig in. Better safe than sorry!

For everyone’s well-being, don’t let the treats got out of hand for your family – including fur babies. We all realize the importance of not over-indulging in Halloween sweets. It can contribute to dental cavities and cause problems with regulating blood sugar. But we’re not the only ones who can suffer from over-indulging. It’s important to keep the Halloween stash away from pets. Some items which are commonly given for Trick or Treating are chocolate and raisins. Both are toxic and could poison your pets. So, keep the treats somewhere that it is out of reach from your fur babies. And, teach your children that Halloween treats are NOT something to share with their furry siblings. Wishing you a safe and happy Halloween!


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Dietitians Dish – November 02, 2020

What’s Your Favorite – Pizza or Tacos?

You might think of pizza and tacos as unhealthy because they are fast food and take-out options. As you continue cooking more at home, enjoy creating these comfort foods with a healthier spin. It’s all about what you put into the tacos and onto the pizza that makes a difference! If your family is undecided about which should be on the menu, get creative.

Avocado Taco Pizza combines them into one.

Avocados can keep the whole family healthier.

Pregnant moms and babies benefit, as they help with growth and development.

Eating avocados regularly has been shown to help manage weight. It may even help with cognition and memory. Gut health is affected by dietary fiber, so eating fiber-rich avocado can have a positive impact.

Avocado Taco Pizza

Avocado Taco Pizza


  • 1 lb. homemade or store-bought pizza dough, at room temperature
  • 2 Tbsps. vegetable oil (divided)
  • 1/2 lb. ground turkey
  • 1 Tbsp. taco seasoning, reduced-sodium
  • 1/4 cup water
  • 1 16 oz. can refried beans
  • 1 cup cheddar cheese, shredded
  • 1 cup fresh green lettuce, shredded
  • 1 ripe, fresh avocado, halved, pitted, peeled and diced
  • 3 Tbsps. taco sauce
  • 1 batch Avocado Ranch Dressing
    (see make ahead recipe below)

Avocado Ranch Dressing

  • 1/2 ripe, fresh avocado, pitted and peeled
  • 1/3 cup ranch salad dressing
  • 2 Tbsps. water
  • In a blender or food processor, puree all ingredients. Refrigerate until ready to use.


  • Preheat oven to 425° F.
  • Stretch dough by hand or sprinkle with flour and roll into a ¼” thick circle. Place dough on a large baking sheet or pizza pan, evenly coated with cooking spray.
  • Heat 1 Tbsp. of oil in a large skillet over medium heat. Add in ground turkey. Break into crumbles and brown.
  • Add in taco seasoning mix and water. Add more water as needed. Cook until turkey is cooked through or until it reaches 165° F.
  • Spread dough with beans (leaving a ½” border), followed by cooked ground turkey and top with shredded cheddar cheese.
  • Brush the edges of dough with remaining 1 Tbsp. of oil.
  • Bake for 10-12 minutes, or until cheese is melted and crust edges are golden.
  • Remove pizza from oven and top with shredded lettuce and avocado.
  • Drizzle with taco sauce and Avocado Ranch Dressing. Cut each pizza into 8 slices.


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Dietitians Dish – October 25, 2020

Food as Medicine…

As we head into the cooler weather, cold and flu season is upon us. Whether you’re worried about a resurgence of the coronavirus pandemic or the annual seasonal concerns, consider how your diet supports your immunity.

The foods we eat not only satisfy hunger and provide energy, but it helps keep our body functioning at its best. Researchers have long been studying the effects of diet, exercise, stress, age and other factors on the body’s immune response. While the intricate cause/effect relationship has not been identified, eating a nutrient-rich diet and following healthy living strategies may give you the upper hand with immunity.

Fruit Bowl

While not a conclusive replacement for medicine, food can have beneficial properties – especially fruits and veggies. Boost the antioxidants in your menu with this fruit salad containing “winter” fruit..

Winter Fruit Salad

Mini Banana Oatmeal Muffins


  • 1 large pomegranate
  • 1/4 cup honey
  • 1/2 tsp. grated fresh ginger
  • 2 Clementines, peeled and segmented
  • 1 large Gala apple, cut in half, cored and thinly sliced
  • 1 medium pear, halved lengthwise, cored and cut into 1-inch pieces
  • 1 cup halved seedless red grapes


  • Cut pomegranate into quarters; submerge into bowl of cold water and carefully remove the pomegranate seeds. Reserve 1 cup seeds; in blender, purée remaining seeds. Strain purée through fine-mesh strainer reserving juice; discard solids.
  • In small bowl, whisk together honey, 1 tablespoon pomegranate juice (reserve remaining juice for another use) and ginger.
  • In large bowl, toss apple, pear, grapes, remaining pomegranate seeds and Clementines. Makes about 7 cups.
  • Divide salad into 6 serving bowls; evenly drizzle each with pomegranate honey to serve.


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Dietitians Dish – October 12, 2020

How Do You Fuel Your Picky Eater?

These days, there’s more awareness about eating well to stay healthy, making it extra stressful to have a picky eater. For those of you dealing with this challenge in your family, am I right? How do you find a balance to avoid the power struggles with your picky eater?

Try finding recipes that serve up good-for-you ingredients in tasty ways. In the right combination and with some creativity, even the pickiest of eaters might come around. Don’t forget to ask for help in the kitchen! Sometimes it’s less “scary” to try something new when you help prepare it.


Finding flavorful ways to get heart healthy oats or immune-boosting apples into your day can be a great start. Give apple slices some extra flavor and pizzazz with these Apple Peanut Butter Breakfast Nachos from

Mini Banana Oatmeal Muffins

Mini Banana Oatmeal Muffins


  • 1 cup old-fashioned rolled oats
  • 1 large egg, lightly beaten
  • 1 large ripe banana, mashed
  • 3/4 cup nonfat Greek yogurt
  • 1/4 cup plain or cinnamon applesauce
  • 1/4 cup unsweetened almond or coconut milk
  • 3 Tbsps. honey
  • 1 tsp. ground cinnamon
  • 3/4 tsp. baking powder
  • 3/4 tsp. vanilla extract
  • 1/8 tsp. salt

Optional toppings:

almond or peanut butter; blueberries, pomegranate seeds or raspberries; chopped apples, cashews, dark chocolate, dried apricots, mangoes or strawberries; sliced almonds; pecan pieces


  • Preheat oven to 350°. Spray mini muffin tin with baking spray. In large skillet, toast oats over medium heat 8 minutes or until golden brown, stirring occasionally.
  • In large bowl, whisk egg; whisk in banana, yogurt, applesauce, milk, honey, cinnamon, baking powder, vanilla extract and salt until combined. Fold oats into egg mixture until combined.
  • Evenly divide oatmeal mixture into prepared cups, filling 3/4 full. Add toppings before baking, if desired. Bake 20 minutes or until toothpick inserted in center of muffins comes out clean.


October 14, 2020
October 14, 2020

Wellness Wednesday
Keeping wellness for kids in mind means getting a balance of nutrients and trying to include more servings of fruits and vegetables. If your kids are open to trying things and enjoy their fruits and veggies, then count yourself lucky! For many families, it’s a challenge to get enough servings and a variety so that the body gets many nutrients. Eating a rainbow of color is one tip I’ve often suggested, because the color of fruits and veggies has an impact on the types of nutrients it contains and their nutritional value.

If your child is picky and it’s a challenge to get them to eat a variety (or any) fruits and veggies then it’s always helpful to get some new ideas to try. Seasonally, their interests might change because the options for fruits and veggies change. Getting out to pick your own at a local farm or growing your own can help build their interest. But, when those things aren’t possible, you can find recipes that include (not necessarily hide in a sneaky way) more produce. Mushrooms can be blended with ground meat. Pureed squash can be added cheese sauce for Mac & Cheese. Carrots and zucchini can be ground up and added to meatloaf or meatballs. There are MANY ways that you can try to bump up the servings they consume without taking away the things they enjoy and agree to eat. But, it’s important to start slowly, and be honest so they don’t stop trusting you all together.

Here’s some info for adding more during the Fall, based upon what is in season.