Dietitians Dish – April 10, 2023
Nutrition Mission – Add 2 More Servings a Day!
There are plenty of easy ways to include more servings of fruit and vegetables into your daily menu. It’s worth it for the physical and mental benefits that they provide! Whether you bake them into a wholesome muffin or create a snack board with a mix of nutritious and fun finger foods, it doesn’t have to be hard. Try these ideas to add foods that will naturally boost your mood and energy levels.
Blueberry-Banana Chia Seed Muffins
Ingredients:
- 1 cups all-purpose flour
- 1/2 cup brown sugar
- 1/2 cup oat flour
- 1 Tbsp. chia seeds
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. ground cinnamon
- 1/4 tsp. salt
- 2 large eggs
- 2 very ripe bananas, mashed
- 1/2 cup vegetable oil
- 1 cup blueberries
- 1/2 cup sliced almonds
Directions:
- Preheat oven to 350°. Spray standard 12-cup muffin pan with non-stick cooking spray.
- In medium bowl, whisk all-purpose flour, sugar, oat flour, chia seeds, baking powder, baking soda, cinnamon, and salt. In large bowl, whisk eggs, bananas, and oil until combined; stir in flour mixture until just combined. Fold in blueberries and divide into prepared cups, sprinkle with almonds.
- Bake muffins 20 minutes or until toothpick inserted in center of muffins comes out clean; cool 10 minutes in pan. Makes 12 muffins.
Classic Snack Board for Kids
- 6 large hard cooked eggs, halved
- 1/2 cup plain low-fat Greek yogurt
- 1/4 cup sunflower butter
- 2 Tbsp. honey
- 1/4 tsp. ground cinnamon
- 1/2 (16-ounce) package strawberries, halved
- 1/2 (8-ounce) package Colby Jack cheese cubes
- 12 slices deli ham
- 12 slices deli turkey
- 6 slices Cheddar cheese, quartered
- 1 medium bell pepper, thinly sliced
- 1 small apple, cored and thinly sliced
- 1 cup baby carrots
- 1 cup dark chocolate-covered pretzels
- 1 cup pretzel crackers
- 1 cup red grapes
- 1 cup thinly sliced English cucumber
- 1 cup whole grain crackers
- 2/3 cup roasted salted whole cashews
- 1 cup hummus
Directions:
- In medium bowl, whisk yogurt, sunflower butter, honey, and cinnamon. Makes 3/4 cup.
- Arrange all items on large serving platter; serve with hummus and yogurt mixture.