Dietitians Dish – November 18, 2024
Lighten up Holiday Menus
Without eliminating classics from your holiday feast, consider how you could lighten up their ingredients or add a nutrient boost.
Candied yams or sweet potatoes
Use half the butter and skip the marshmallows.
Instead, add chunks of fruit or fruit puree for sweetness.
Vegetables
Roast with olive oil plus lots of herbs and seasonings, in place of butter.
Mashed potatoes
Replace butter and salt with Greek yogurt and parmesan cheese. Use reduced fat or fat-free milk in place of whole or heavy cream.
Stuffing
Replace a portion of bread cubes with chopped onions or vegetables.
Classic Whole-Grain Stuffing
Ingredients:
- 12 slices whole-grain seeded bread, cut into 1-inch cubes
- 1 Tbsp. olive oil
- 2 cups chopped onions
- 1 cup chopped celery
- 1 cup diced carrots
- 1 cup chopped mushrooms
- 2 tsps. dried rosemary leaves
- 2 tsps. dried thyme leaves
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
- 2 cups reduced sodium chicken broth
- 4 Tbsps. plant butter, melted
Directions:
- Preheat oven to 350°; spray 13 x 9-inch baking dish with cooking spray. Spread bread on large, rimmed baking pan; bake 30 minutes or until lightly toasted, stirring once halfway through. Cool 15 minutes; transfer to large bowl.
- In large skillet, heat oil over medium-high heat. Add onions, celery, carrots and mushrooms; cook 5 minutes or until starting to brown, stirring occasionally. Reduce heat to medium; cook 5 minutes or until tender, stirring occasionally. Stir in rosemary, thyme, salt and pepper; cook 30 seconds. Transfer onion mixture to bowl with bread.
- Add broth and butter to bowl; toss gently until moistened and combined. Transfer stuffing to prepared dish; cover with aluminum foil and bake 30 minutes. Uncover; bake 20 minutes or until top is lightly browned. Makes about 7 cups.
Dietitians Dish – November 11, 2024
Tis’ the Season for Winter Squash
Pumpkins get all the attention this time of year, but winter squashes like butternut, acorn and spaghetti squash offer major value.
They’re low in cost and high in nutrients. Plus, one large squash can provide multiple meals. Cube and roast for salads, purée for soups, or stuff and bake for a main course. Purée extra for a simple addition to a variety of dishes.
They’re low in cost and high in nutrients. Plus, one large squash can provide multiple meals. Cube and roast for salads, purée for soups, or stuff and bake for a main course. Purée extra for a simple addition to a variety of dishes.
Selection & Storage
1. Press firmly to test the firmness of the rind. They should be heavy for size and hard.
2. Look for squash with a portion of the stem still attached.
3. Store whole squash in a dry, cool (50º F to 60º F) place for several months.
4. Once sliced, wrap pieces in plastic wrap and refrigerate for up to 5 days.
5. Freeze cooked squash for up to one year.
1. Press firmly to test the firmness of the rind. They should be heavy for size and hard.
2. Look for squash with a portion of the stem still attached.
3. Store whole squash in a dry, cool (50º F to 60º F) place for several months.
4. Once sliced, wrap pieces in plastic wrap and refrigerate for up to 5 days.
5. Freeze cooked squash for up to one year.
How To Purée Squash
Slice the squash in half, then scoop out seeds and strings. Place the squash, cut-side down, on a foil-lined baking sheet. Pour 1/4 inch of water into the pan, cover with foil and bake in the oven at 400ºF for 40 minutes or until tender. Scoop the flesh from the rind and transfer it into a food processor; purée for 1 minute or until smooth, scraping down the bowl occasionally.
Slice the squash in half, then scoop out seeds and strings. Place the squash, cut-side down, on a foil-lined baking sheet. Pour 1/4 inch of water into the pan, cover with foil and bake in the oven at 400ºF for 40 minutes or until tender. Scoop the flesh from the rind and transfer it into a food processor; purée for 1 minute or until smooth, scraping down the bowl occasionally.
Healthy Butternut Squash Lasagna
Ingredients:
- 2 cups butternut squash purée
- Black pepper, to taste
- 2 Tbsps. unsalted butter
- 3 Tbsps. all-purpose flour
- 3 cups skim milk
- 1/8 tsp. nutmeg
- 1 cup fresh basil leaves
- 2/3 lb. whole wheat lasagna noodles
- 2-1/2 cups mozzarella cheese
- 2 Tbsps. grated Romano cheese
Directions:
- Preheat oven to 375°. Season the squash purée, to taste, with black pepper. Set it aside.
- In a heavy medium saucepan, melt the butter over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Increase the heat to medium-high and bring the mixture to a boil. Reduce the heat to medium and simmer, whisking often, until the sauce thickens slightly, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and whisk to blend. Season the sauce with pepper, to taste.
- Meanwhile, boil lasagna noodles in a large pot until just al dente, drain and set aside.
- Lightly coat a 13 x 9 x 2-inch glass baking dish with nonstick cooking spray. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/4 of the squash purée over the noodles. Sprinkle with 1/2 cup mozzarella cheese. Drizzle 1/2 cup sauce over the noodles. Repeat layering 3 more times.
- Cover baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining 1/2 cup mozzarella and the Romano cheese over the lasagna. Continue baking, uncovered, until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.
Recipe (edited) and image courtesy of Healthecooks.com.
Dietitians Dish – November 4, 2024
Potatoes for Performance
We need carbohydrates for everyday tasks, including mental and physical performance. Potatoes give you the energy, along with potassium and Vitamin C to fuel these
activities. Did you know potatoes have more potassium than bananas? And potassium is a key mineral that helps regulate blood pressure, contracts the heart and other muscles, and aids with nerve function. With all their valuable nutrients, stocking up on potatoes and including them in your diet in a variety of ways is beneficial to overall health. Soups, sides, salads and skillet or sheet pan meals are great places to include potatoes!
activities. Did you know potatoes have more potassium than bananas? And potassium is a key mineral that helps regulate blood pressure, contracts the heart and other muscles, and aids with nerve function. With all their valuable nutrients, stocking up on potatoes and including them in your diet in a variety of ways is beneficial to overall health. Soups, sides, salads and skillet or sheet pan meals are great places to include potatoes!
Heart Healthy Corn Chowder
Ingredients:
- 1 Tbsp. olive oil
- 2 celery stalks, chopped fine
- 1 onion, chopped fine
- 2 garlic cloves, minced
- 1/4 small green bell pepper, chopped fine
- 3 cups whole kernel corn
- 2 white potatoes, cut into 1/2-inch cubes
- 2 cups reduced-sodium vegetable broth or water
- 1/4 tsp. black pepper
- 1/2 tsp. paprika
- 1 Tbsp. chopped fresh thyme
- 3-1/2 cups skim milk
- 1/4 cup all-purpose flour
Directions:
- In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
- Add corn, potatoes, vegetable broth, black pepper, paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
- In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
- Add remaining 2-1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly.
Recipe (edited) and image courtesy of Healthecooks.com.
Sausage and Potato Skillet
Ingredients:
- 1 Tbsp. plus 2 tsps. olive oil, divided
- 4 white potatoes, chopped
- 1 medium sweet onion, chopped
- 1 Tbsp. Italian seasoning
- 4 Italian sausage links (plant-based or meat), sliced
- 1 large green bell pepper, chopped
- 1 Roma tomato, chopped
- 1-1/2 tsps. garlic powder
- 1/2 cup low-sodium/low-sugar pasta sauce
Directions:
- Heat 1 Tbsp. oil in large skillet over medium heat. Add potatoes, onions and Italian seasoning. Cook for 10 minutes, or until potatoes are slightly tender.
- Add sausage, peppers, tomatoes, garlic salt and 2 tsps. olive oil. Cook an additional 10-15 minutes, or until sausage is cooked through and vegetables are tender. Stir in pasta sauce and cook an additional 2 minutes, until sauce is heated.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – October 27, 2024
Keep the Doctor Away… with Apples!
Apples eaten as part of a healthy lifestyle can have significant body and brain benefits. Research has shown that nutrients in apples can help with weight loss, cancer and heart disease reduction, T2 diabetes control, asthma, cognitive health, and immunity. Eat the whole apple – pectin (soluble fiber) in the apple peel has been shown to improve gut health. Whether you add diced apple into a salad or snack on one, the benefits are the same. Start the day with protein-rich overnight oats that’ll seem more like dessert than a nutritious breakfast. Create a spooky lunchbox snack or a delicious alternative to sugar-laden treats. Get creative with how you include apples into a healthier lifestyle!
Healthy Apple Monster Mouths
Ingredients:
- 2 apples, cored and quartered
- 8 tsps. peanut butter
- 3 Tbsps. sunflower seeds
- 2 strawberries, sliced
- 1 small banana, sliced
- 16 dark chocolate chips
Directions:
- With a paring knife, cut the middles of the quartered apples to look like mouths. Spread the bottom of each of the “mouths” with about 3/4 tsp. of peanut butter. Push sunflower seeds into the top of each apple “mouth” to create “teeth.”
- Arrange a strawberry slice into the “mouth” to make the “tongue.”
- To make the “eyes,” apply about 1/4 tsp. of peanut butter on the top of the apple. On each apple quarter, arrange 2 banana circles on the peanut butter and insert the chocolate chips in the center of the banana circles. Serve immediately.
Recipe and image courtesy of Healthecooks.com.
Healthy Apple Pie Overnight Oats
Ingredients:
- 1/3 cup old-fashioned rolled oats
- 1 Tbsp. chia seeds
- 1 tsp. ground cinnamon
- 1/2 tsp. ground nutmeg
- 1/4 tsp. ground ginger
- 1/4 tsp. pumpkin pie spice
- 1/8 tsp. ground cloves,optional
- 1 tsp. vanilla extract
- 1 Tbsp. vanilla protein powder
- 3/4 cup unsweetened vanilla almond milk
- 1 tsp. maple syrup
- 1/4 cup finely diced apples
Directions:
- In a medium mixing bowl, combine the oats, chia seeds, cinnamon, nutmeg, ginger, pumpkin pie spice and clove (if using) and vanilla extract. Mix until well combined.
- In a separate bowl, mix the protein powder, almond milk and maple syrup. Add the milk mixture to the oat mixture and stir until well combined. Fold in the apples.
- Transfer to a sealable Mason jar, airtight container or bowl covered with plastic wrap. Store in the refrigerator overnight.
- The next morning, just stir, sprinkle with cinnamon and enjoy.
Recipe (edited) and image courtesy of Healthecooks.com.
Dietitians Dish – Octoberber 20, 2024
The Power of Potatoes
Potatoes provide key nutrients at an affordable price. Along with carrots and sweet potatoes, they have the highest nutrients per dollar for potassium, fiber, protein, vitamins C & E, calcium, iron and magnesium. Stock up when they’re on sale.
Carefully storing your potatoes can help them last longer and taste better. Keep potatoes in a pantry or cabinet where it’s cool, dark, and well-ventilated. Avoid storing them on countertops, next to appliances or under the sink where it could get warmer. Greening of the potato skin is the build-up of Solanine. It is a chemical produced by exposure to too much light and causes a bitter taste. Potatoes fuel your body and brain – containing the carbohydrate, potassium and energy you need to perform at your best! So, stop avoiding potatoes and serve up this American favorite for any meal. Be sure to pair it with protein to slow its blood sugar affects.
Fiesta Potatoes with Chicken
Ingredients:
- 1-1/2 lbs. (5 medium) russet potatoes, washed and cut into 1/2 moons
- 1-1/2 lbs. boneless, skinless chicken breast
- 1 Tbsp. olive oil
- 2-1/2 Tbsps. chili lime seasoning
- 8 oz. shredded pepper jack cheese
- 1/2 cup fresh salsa
Directions:
- Preheat the grill or oven to 400° F. If cooking over an open flame without a thermometer, note that cook time may vary slightly.
- Place the potatoes and chicken onto a large square of aluminum foil.
- Drizzle the chicken and the potatoes with the olive oil and season with the chili lime seasoning.
- Wrap the foil around the food by creating an envelope style fold over the top and rolling the edges up, this will make it easier to check the temperature of the meat.
- Place the foil pouch into the oven or over the campfire on a grate. Allow the packages to cook for about 30 minutes or until the potatoes are tender and the juice from the chicken run clear. Rotate the foil package around the heat from time to time to prevent scorching.
- Remove the chicken from the foil package and allow it to rest slightly while completing the dish.
- To finish the dish, top the potatoes with the shredded pepper jack cheese and place back in the oven or on the fire to allow the cheese to melt.
- Slice the chicken breast and place it on top of the potatoes.
- Top the chicken breast and potatoes with prepared salsa and enjoy.
Recipe (edited) and image courtesy of Potatogoodness.com.