Dietitian's Dish

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Dietitians Dish – August 31, 2020

Labor Day eats…without a lot of labor!

With so many everyday life changes happening during the pandemic, let us help you take the labor out of your Labor Day menu. Create a simple menu that takes advantage of in-season fresh foods and sale items. It’ll lessen the strain on your wallet and offer flavorful tastes of late-summer. And remember, a rainbow of color from a mix of produce items means a wide variety of immune-boosting nutrients.

Kitchen Hack

The freshness of this salad makes it a great menu item for any occasion. With the majority of the time spend boiling a pot of water, it’ll be ready in less than 30 minutes. What’s not to like about that? So, put it on your menu while the fresh ingredients are available. You won’t be disappointed!

Fresh Corn, Cherry Tomatoes & Avocado Salad

Fresh Corn, Cherry Tomatoes & Avocado Salad


  • 6 medium ears of corn, silks and husks removed
  • 1/4 cup extra virgin olive oil
  • 2 Tbsps. fresh lemon juice
  • 1 tsp. Dijon mustard
  • 1/4 tsp. ground red pepper
  • 1/4 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 2 cups halved cherry tomatoes
  • 1/2 cup finely chopped red onion
  • 2 Tbsps. chopped fresh chives
  • 1 large avocado, cut into 1/2-inch pieces
  • 1/3 cup small whole basil leaves


  • Heat large covered saucepot of salted water to boiling over high heat. Add corn and cook 3 minutes or until corn is crisp-tender. Rinse corn with cold water; drain and cut kernels from cobs.
  • In large bowl, whisk together oil, lemon juice, mustard, red pepper, salt and black pepper; stir in tomatoes, onion, chives and corn. Fold in avocado and basil. Makes about 6 cups.


August 29, 2020
August 29, 2020

Saturday Snacking… with Snack Boards!
Snack boards are a great way to get all the good stuff without slaving over a meal. They can be offered as an option for a family meal or a snack in between meals. You can serve up leftover veggies or fruits, bite-sized meats, cheese cubes, nuts, dried fruits, whole grain crackers, or whatever your family prefers. The options are only limited by your imagination. I would encourage you to consider creating a snack board with more than one option from each food group (fruit, vegetable, meat, dairy, and grain).


August 27, 2020
August 27, 2020

Thankful Thursdays
It’s that time of the week to take stock of who and what you’re grateful for in your life! Set aside some quiet moments in the morning or at night to really think on it. Starting your day with gratitude helps start your day with purpose. It brings a positivity to your mindset that will help overcome the struggles of the day. Waking up and starting the day with an intentional high is a great habit to get into, even if you just start it on Thankful Thursdays. I challenge you to evaluate how your day goes when you start it with gratitude as compared to when you don’t.


August 24, 2020
August 24, 2020

Beat the Heat with Meatless Mondays
Enjoy a meatless meal that doesn’t heat the house up! You just can’t beat the nutritional punch this amazing salad provides. It’s bursting with flavor and nutrients from berries and pecans. That’s a WIN-WIN. And, if you’re still planning for more meals at home this one comes together quickly for a lunch or dinner.

Blueberries – Vitamin C, Manganese and dietary fiber offer heart protective effects plus help to break down nutrients like fat, protein and carbohydrates.

Strawberries – Vitamin C, dietary fiber, folate and phytonutrients may protect against heart disease and arthritis.

Pecans – The combination of unsaturated fats, plant sterols, fiber and flavonoids make it a heart-healthy superfood.
Check out this flavorful salad recipe.


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Dietitians Dish – August 24, 2020

Seafood offers big benefits for kids (of all ages)!

Kid - Friendly Tuna Pinwheels

Fish and shellfish have nutrients, vitamins and omega-3s that are essential for a strong body. They help with brain development, to building strong bones and immune system, plus a healthy heart. Just 2 servings a week of seafood is recommended to achieve these benefits. With all the challenges from COVID-19, including whether kids will return to school in-person or virtually, getting more seafood into their diets to reap the health benefits shouldn’t be hard. The brain is made up mostly of fat, so boosting the amount of omega-3 fats consumed will help grow the brain and allow kids to do better with school tasks. Let seafood be one part of the solution to your concerns about whether your kids are getting the most out of their schooling (whatever form it takes throughout the pandemic).

Kid – Friendly Tuna Pinwheels

Kid - Friendly Tuna Pinwheels


  • 1 can Bumble Bee Chunk Light Tuna
  • 2 tablespoons plain Greek yogurt
  • 1/8 teaspoon garlic powder
  • Optional: salt and pepper
  • 1/2 cup carrots, shredded
  • 1 avocado, sliced
  • 2 whole wheat wraps


  • Drain Bumble Bee Tuna well and mix together with yogurt and garlic powder.
  • Option to season with salt and pepper.
  • Lay one tortilla flat and lay rows of ingredients, one in front of the other: 1/2 tuna mixture, 1/4 cup carrots, 1/2 avocado.
  • Pick up edge of wrap that goes the same direction as the rows and roll it over ingredients, wrapping as tightly as possible as you go.
  • Repeat with second tortilla and remaining tuna, carrots and avocado.
  • Slice wrap into about 8-10 slices, each about 1 inch thick.

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