Dietitians Dish – December 15, 2024
Holiday Foods to Boost Immunity!
With holiday festivities in full swing, find simple ways to boost your immunity so you don’t miss out due to illness. Whether you’re a host or a guest, create a menu with snack boards and side dishes featuring fresh produce.
Keep it within budget; check for sales and choose bulk packaged items. Grab a bag of apples and try these creatively delicious options. Apples contain many important immune-boosting nutrients such as vitamin C, potassium, magnesium and vitamins B6 and K.
Healthy Whipped Ricotta Board with Apples
Ingredients:
- 2 apples, cored and sliced thin
- 1/4 cup pecans chopped
- 3/4 cup part-skim ricotta
- 1/4 cup less sugar
- vanilla Greek yogurt
- 1 navel orange, zested and juiced
- 3 sprigs of thyme
- Optional: French bread, cheddar cheese, and prosciutto
Directions:
- In a blender or food processor, add ricotta, Greek yogurt, zest, juice from the naval orange, thyme and honey. Pulse/blend until smooth, this will only take a second or two! You can also do this with a fork.
- Spread on your favorite board.
- Garnish with pecans and thyme.
- Serve with sliced apples, bread, cheese and prosciutto.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Scalloped Sweet Potatoes and Apples
Ingredients:
- 2 lbs. sweet potatoes, peeled & thinly sliced
- 1 tsp. salt
- 1/2 tsp. pepper
- 1/4 tsp. nutmeg
- 1/4 tsp. cinnamon
- 3 medium apples cored, chopped
- 1 large onion, chopped
- 2 Tbsps. flour
- 1 tsp. lemon juice
- 1 cup heavy cream
- 1 cup unsalted chicken stock
Directions:
- Preheat oven to 350°F. Lightly grease a 13×9-inch baking dish.
- Toss sweet potatoes with salt, pepper, nutmeg and cinnamon in large bowl.
- In separate bowl, toss apples, onion, flour and lemon juice.
- Spread half of sweet potatoes in single layer in baking dish. Top with apples and onions. Arrange remaining sweet potatoes on top in overlapping pattern.
- Mix cream and stock. Pour over sweet potatoes.
- Cover with foil and bake 30 minutes. Increase heat to 425°F and remove foil. Bake 20-25 minutes, or until tender and lightly browned on top.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – December 8, 2024
Walnuts are a Kitchen MVP!
Eating a 1-ounce serving of walnuts daily provides important nutrients to optimize health.
• Plant-based Omega-3 fatty acid (ALA)
• Protein
• Fiber
• Magnesium
• Plant-based Omega-3 fatty acid (ALA)
• Protein
• Fiber
• Magnesium
Image Source: California Walnuts https://walnuts.org/nutrition/nutrition-information/Sprinkle chopped walnuts atop a salad, cereal or oatmeal. Add them into cookies and desserts. Use chopped walnut mixtures as a meat alternative. Include them in a sandwich or wrap. Or just snack on them by the handful. Their versatility makes walnuts an MVP to keep on hand!
Walnut Meat Tacos
Ingredients:
- 1 Tbsp. oil
- 1/2 cup finely chopped onion or mushrooms
- 1-1/2 cups walnuts, coarsely chopped
- 1 packet low-sodium taco seasoning
- 1/2 cup water
- 8 hard taco shells, heated according to package directions
- 2 cups shredded lettuce
- 1/2 cup shredded Cheddar, Jack or Mexican blend cheese
- 1/2 cup diced tomato
- Sour cream and salsa (optional)
Directions:
- Heat oil in a large skillet over medium heat. Add onion (or mushroom) and cook for 5 minutes to soften. Add walnuts and cook for 5 minutes more to toast.
- Add water and taco seasoning packet; cook over low heat for 10 minutes, stirring occasionally.
- Assemble tacos with some walnut “meat”, cheese shredded lettuce, tomatoes, salsa and sour cream (if desired).
Recipe (edited) and image from California Walnuts (Walnuts.org).
Sriracha Honey Lime Walnuts
Ingredients:
- 2 Tbsps. butter, melted
- 1-1/2 Tbsps. Sriracha sauce
- 1 Tbsp. honey
- 2 cups walnuts
- 1/4 cup sugar
- 1 lime (finely grated zest only)
Directions:
- Preheat oven to 325°F and line a large baking sheet with parchment paper.
- Stir together honey, sriracha sauce, butter and lime zest in a medium bowl. Add walnuts and stir to coat evenly with mixture.
- Sprinkle with sugar while stirring and stir well again.
- Spread in an even layer on prepared baking sheet and bake for 20 minutes or until a deep golden brown, stirring halfway through cooking.
- Stir once or twice while cooling, then let cool completely. Store in an airtight container until ready to serve.
Recipe Tip:
If nuts get sticky when storing, add a tablespoon of sugar to the container. Close tightly and shake to coat.
Recipe (edited) and image from California Walnuts (Walnuts.org).
Dietitians Dish – December 1, 2024
Pears offer Sweet Protection!
Growth and development during childhood requires more nutrients than for adults. Poor diet quality has led to several diseases starting earlier in life. Recent studies show that heart disease can begin to develop in adolescence. By including more fruit and vegetables in your family’s diet, you can help prevent these illnesses. Instead of just cutting out less healthy foods, replace them with more fruits and veggies.
Pears offer a good source of vitamin C and are high in fiber, along with potassium and other micronutrients. Vitamin C helps your child build strong muscles, blood vessels, bones, and teeth, along with its antioxidant protection for the heart. Fiber helps with digestive regularity, prevents blood sugar spikes, reduces cholesterol and may decrease the risk of heart disease.
Sweeten your meals and snacks while building better health, with pears!
Pears offer a good source of vitamin C and are high in fiber, along with potassium and other micronutrients. Vitamin C helps your child build strong muscles, blood vessels, bones, and teeth, along with its antioxidant protection for the heart. Fiber helps with digestive regularity, prevents blood sugar spikes, reduces cholesterol and may decrease the risk of heart disease.
Sweeten your meals and snacks while building better health, with pears!
Ingredients:
- 6 oz. cooked, shredded pork
- 2 Tbsps. barbecue sauce, plus more for dipping
- 4 (8-in.) flour tortillas
- 4 oz. cheddar cheese, grated
- 1 large, ripe pear (Anjou or Bosc), sliced
- Cilantro, chopped (for garnish)
Directions:
- Preheat the oven to 400°F degrees. Mix the shredded pork with the barbecue sauce and microwave for 1-1/2–2 minutes to warm. Set aside until ready to use.
- Lay out two of the tortillas in a single layer on a sheet pan. Sprinkle the tortillas with half of the cheese. Divide the pork between the two tortillas. Next, arrange the pear slices around the tortillas as evenly as possible, and then top the pear slices with the remaining cheese. Lastly, place the remaining two tortillas atop the cheese layer and transfer to the oven.
- Bake the quesadillas for 10-12 minutes, or until the tortillas begin to crisp lightly. Remove from the oven and allow them to cool slightly. Transfer the quesadilla to a cutting board and slice into quarters. Sprinkle with chopped cilantro and serve immediately with barbecue sauce for dipping.
Recipe (edited) and image courtesy of USAPears.org.
Student’s Pear Salsa
Ingredients:
- 1 pear, cored and finely chopped
- 1 apple, cored and finely chopped
- 2 kiwifruits, peeled and finely chopped
- 1 orange, peeled and finely chopped
- 2 Tbsps. honey
- 1 tsp. lemon juice
- Cinnamon graham crackers
Directions:
- Combine chopped fruit in a medium-sized bowl. Pour honey and lemon juice over fruit and gently toss.
- Scoop up bites of fruit salsa using cinnamon graham crackers.
Recipe (edited) and image courtesy of USAPears.org.
Dietitians Dish – November 24, 2024
Brain & Body Boosts – with Apples!
Apples contain Boron, which can help increase brain activity, improve mental alertness and memory. These natural superfoods have many health protecting powers! Find delicious ways to include apples in your diet to reap their benefits – like add it to a salad. Depending on the variety, apples can add a deliciously sweet or tart flavor. Their good source of fiber may help you feel full, support gut health, and maintain a healthy weight. As we head into cold & flu season, eating more apples may help boost your immunity.
Grilled Chicken Apple Salad
Ingredients:
Chicken Rub
- See Direction #1
Salad
- 2 large chicken breasts
- 2 cups spring mix lettuce, tightly packed
- 2 apples, chopped
- 1/4 cup chopped walnuts
- 1/4 cup dried cranberries
- 1/4 cup golden raisins
- 1/4 cup feta cheese
- 1/3 cup poppyseed dressing
Directions:
- Prepare Chicken Rub: In a small bowl, add 1/2 tsp each of garlic powder, cumin, coriander, smoked paprika, and sea salt, with a pinch of cracked black pepper, and 1/4 cup of olive oil. Mix until combined.
- Rub mixture on both sides of chicken and grill each side for 5-6 minutes over medium-high heat or until chicken is thoroughly cooked.
- Toss salad ingredients together while chicken rests.
- Serve salad with a half a chicken breast and drizzle with dressing.
Recipe (edited) by ApplesfromNY.com and image by chandlervid85 on Freepik.
Butternut Squash and Apple Salad
Ingredients:
Salad
- 2 cups butternut squash, cubed
- 2 cups New York apples, cubed
- 2 cups chopped kale
- 1/3 cup olive oil
- 1/4 cup salted pumpkin seeds
- 1/4 cup pomegranate arils
- Salt and pepper to taste
Dressing
- 1/2 cup apple cider vinegar
- 1/3 cup olive oil
- 1/4 cup packed brown sugar
- 2 tsps. fresh grated ginger
Directions:
- Preheat oven to 375°F. In a medium bowl, drizzle butternut squash with olive oil, salt, and pepper and toss to coat. Spread evenly in a baking dish and bake until soft and beginning to brown, about 25-30 minutes.
- While squash cooks, prepare dressing by whisking ingredients together until combined. Set aside.
- Place kale in a large bowl and massage with your fingers until it becomes tender, about five minutes. Add chopped apples, cooked butternut squash, pumpkin seeds, and pomegranate arils. Drizzle with dressing and toss to combine. Serve immediately.
Recipe (edited) by ApplesfromNY.com
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.