Dietitians Dish – February 28, 2022

Let Nothing go to Waste!

Planning a menu around items on sale and uses for any leftovers is a great strategy to save money and stay on track with healthier choices. If you have a plan, you’ll be less likely to get to the late afternoon and face the question of “What’s for dinner tonight?”. That makes the costly option of take-out too real. To stay on track with intentions you set for 2022, try to create a weekly menu that makes use of leftovers in a new way. Don’t just reheat or serve them the same way for a second meal. Upcycling leftovers in a new way keeps things more exciting and may help you stick with a weekly menu. Add this vibrant, flavorful salad to this week’s menu and then use any leftovers blended with a few other ingredients as a smoothie for breakfast the next day. You’ll feel full of energy with this nutritious start to the morning!

Kiwi, Clementine and Blackberry Salad

1/2 cup unsalted pepitas
1/3 cup plain nonfat Greek yogurt
2 Tbsps. fresh lemon juice
2 Tbsps. raw honey
1 Tbsp. grapeseed oil

1 tsp. poppy seeds
3 clementines, peeled and separated
2 kiwis, peeled and thinly sliced crosswised
4-1/2 cups spring mix salad greens
1-1/2 cups halved blackberries

Directions:

In large skillet, toast pepitas over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
In large bowl, whisk yogurt, lemon juice, honey, oil and poppy seeds; fold in clementines, kiwis, spring mix and blackberries. Makes about 6 cups.
Transfer 2 cups salad and 2 tablespoons pepitas to zip-top plastic bag; freeze overnight or up to 1 month.
Serve remaining salad sprinkled with remaining 6 tablespoons pepitas.

Winter Kiwi, Clementine and Blackberry Smoothie

1/2 avocado, peeled, pitted and chopped
2 cups frozen leftover Kiwi, Clementine & Blackberry Salad
1-1/2 cups unsweetened coconut water
1-1/2 Tbsps. honey

Directions:

Purée all ingredients in a blender on high until smooth. Makes about 3-1/2 cups.