Dietitians Dish – January 19, 2025

Shrimp Offers Big Benefits

Shrimp offers a low-calorie, source of high-quality protein. They’re also a source of omega-3 fats, selenium, iodine, vitamin B12, zinc and copper.

The nutrients in shrimp are beneficial for thyroid, heart and overall health. In the past, shrimp has gotten a bad rep because of their high cholesterol content. Research now shows saturated and trans-fat (not dietary cholesterol) negatively affect blood cholesterol.

Pair shrimp with nutrient-dense vegetables and leafy greens for a powerful lunch or dinner option. This delicious and satisfying salad offers a wealth of benefits. Mushrooms add more selenium and Vitamin D. Avocados provide a good source of poly- and mono-unsaturated fats, dietary fiber, and folate. Eggs contribute similar nutrients as shrimp, with the addition of choline – which supports brain development. Together, these ingredients offer superior nutrition!

Shrimp Cobb Salad with Smashed Potatoes and Mushrooms

Ingredients:

1 package steam-in-bag red potatoes
4 eggs
12 shrimp, peeled and deveined
4 cups baby spinach

2 cups baby arugula
1 to 1-1/2 cups yogurt-based dressing
8 ounces Baby Bella mushrooms, diced
1 cup cherry tomatoes, halved
1 avocado, peeled and sliced

Directions:

Cook the steam-in-bag potatoes according to package instructions and cool slightly. Smash potatoes using a potato masher and set aside.
In a small pot, pour in about 3 inches of cold water. Gently place 4 eggs in the water and turn heat on to medium. When the water starts to boil, turn the heat off, cover, and set a timer for 6 minutes. When time is up, drain off boiling water, fill the pot with ice and add water. Allow the eggs to completely cool, then crack the shell, carefully peel, and cut in half lengthwise and set aside.
In a non-stick skillet over medium high heat, add oil and heat until rippling. Place shrimp in the skillet and cook for 30 to 45 seconds on each side. The shrimp are cooked when they’re bright red. Remove from the skillet and allow to cool.
Assemble the salad. In four bowls, arrange 1 cup of baby spinach on one side and 1/2 cup of arugula on the other side. Drizzle dressing on top of the greens. Top each bowl with a generous portion of smashed potatoes, 1 egg, 3 shrimp, a handful of diced mushrooms, cherry tomatoes and avocado slices.

Recipe (edited) and image courtesy of MushroomCouncil.com was authored by Side Delights.

Dietitians Dish – January 12, 2025

Mushrooms Boost Immunity

Nutrition plays an important role in immune system function. Vitamins B6, C & E, plus zinc, copper and selenium are key players that boost immunity. Many of these valuable micronutrients are found in mushrooms. Beyond their nutritional value, mushrooms provide rich flavor (umami) and meatless versatility in recipes. They’re naturally gluten-free and low-calorie, fitting many dietary needs. With all these benefits, make room for mushrooms in your next meal!

Heart Healthy Mini Quiches

Ingredients:

1 large portobello mushroom, chopped
1 cup spinach
1 Tbsp. olive oil
1/4 cup sun-dried tomatoes
1/4 cup skim milk

12 egg whites
1/2 cup shredded reduced fat Swiss cheese
1 tsp. hot sauce (optional)
1 pkg. refrigerated pie crusts

Directions:

Preheat oven to 375° F.
In a skillet, sauté mushrooms and spinach with olive oil over moderate heat until mushrooms are softened. Transfer mixture to a large bowl and add sun dried tomatoes, milk, egg whites, cheese and tabasco.
On a floured surface, roll pie crust thin. With a round cookie cutter, cut out 24 circles. Coat a muffin pan with nonstick cooking spray. Press individual circles into muffin cups. Fill muffin cups with quiche mixture.
Bake for 18 to 20 minutes or until the centers of quiches are set. Cool for 5 minutes before removing from pan.

Recipe and image courtesy of Healthecooks.com.

Middle Eastern Mushroom Burgers

Ingredients:

1 cup bulgur
4 medium portobello mushrooms, stems removed and chopped
1/2 cup walnut pieces
3 Tbsps. crumbled feta cheese
3 Tbsps. Tahini
1/2 tsp. ground black pepper

1/2 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. kosher salt
1/4 cup plain nonfat Greek yogurt
3 Tbsps. finely chopped fresh parsley
3 (6-1/2-inch) whole wheat pita bread rounds, each cut into 3 wedges (1 wedge reserved for another use)
4 slices beefsteak tomato

Directions:

In medium bowl, add bulgur and 1/2 cup boiling water; let stand for 1 hour.
Spray large skillet with cooking spray; heat 1 minute over medium-high heat. Add mushrooms; cook 10 minutes or until very tender, golden brown and all liquid has evaporated, stirring occasionally. Cool slightly.
In food processor, pulse mushrooms, walnuts, cheese, tahini, pepper, coriander, cumin, salt and bulgur until some small pieces remain, scraping down bowl occasionally; form into 4 (3/4-inch-thick) patties.
In a small bowl, whisk yogurt and parsley. Makes about 1/4 cup.
Spray both sides of patties with cooking spray; place on a pre-heated skillet over medium-high heat, cover and cook 10 minutes or until lightly browned, turning once. Serve burgers on pita wedges topped with tomato and yogurt mixture.

Recipe and image courtesy of InSeasonezine.com.

Dietitians Dish – January 5, 2025

Beat the Winter Blues… with Blueberries!

Vitamin D is known as the “sunshine vitamin” since it is produced by the body when exposed to sunlight. Certain regions of the brain contain vitamin D receptors which regulate mood. When sunlight is more limited in winter and production of Vitamin D drops, this can contribute to “blue” moods or Seasonal Affective Disorder. Vitamin C also increases oxytocin levels in the body which can help improve mood. Blueberries are a source of many mood-boosting nutrients. Consuming foods and beverages with Vitamins C & D, and other mood-enhancing micronutrients are a great way to combat the “winter blues”.

Blueberry Balsamic Chicken Lettuce Wraps

Ingredients:

2 lettuce leaves, washed and dried
3-1/2 oz. cooked chicken breast, cubed
1/4 cup blueberries
1 oz. feta cheese, crumbled
1/2 oz. pecans, crushed
1/2 Tbsp. balsamic glaze
1/8 tsp. pepper
1/8 tsp. salt

Directions:

Arrange lettuce leaves on a serving platter and top with the chicken and blueberries, dividing evenly between the lettuce leaves.
Top with feta cheese and pecans; drizzle with balsamic glaze, and salt and pepper to taste.

Recipe and image courtesy of Blueberry.org.

Slow Cooker Blueberry Apple Butter

Ingredients:

7 cups sliced, peeled, cored apples (about 6 apples)
2 cups frozen blueberries
1 cup packed brown sugar
3 Tbsps. lemon juice
1 tsp. vanilla extract
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground allspice
1/4 tsp. ground cloves

Directions:

In a slow cooker, combine apples, blueberries, brown sugar, lemon juice, vanilla, cinnamon, nutmeg, allspice, and cloves. Cook on Low for 7-8 hours or until thickened and apples are tender.
Let cool completely. Transfer to blender; purée until smooth.

Recipe and image courtesy of Blueberry.org.

Dietitians Dish – December 29, 2024

Fill Your Plate with Nutritional Superstars

Tis the season for resolutions! Instead of focusing on what you’ll eliminate, think about what powerful food swaps you can make. If you’re cutting down on something less healthy, replace it with more servings of fruits or veggies. Their fiber will help your gut health and keep you full. And, their vitamins, minerals, and antioxidants will offer support for your immunity (much needed at this time of year!), as well as all aspects of physical and mental wellness.

Plan a weekly menu to help stay on track. Be sure to include protein amongst a plate full of nutritional superstars! Try to include an extra fruit or vegetable in every meal. Mix up a delicious fruit and veggie salsa for a side dish or snack. Or create a simple but fulfilling parfait with diced fruit and cottage cheese or low-fat yogurt.

Grilled Shrimp with Cantaloupe Avocado Salsa

Ingredients:

1 lime (divided 1/2 for salsa, 1/2 for garnish)
1 avocado, cubed
2 cups diced cantaloupe
1/4 cup chopped red onions
1 cup no salt added canned black beans, drained and rinsed
1/4 tsp. salt
1/8 tsp. black pepper
2 Tbsps. chopped fresh cilantro

Shrimp:

1 lb. large uncooked shrimp, peeled and deveined
1 Tbsp. canola oil
1 clove diced garlic
4 bamboo skewers, soaked in water

Directions:

Preheat grill or grill pan on medium-high heat.
Slice lime in half. In a small bowl, squeeze juice from one half of lime; reserve the other half for garnish.
Add remaining salsa ingredients and gently mix.
Thread the shrimp onto soaked bamboo skewers.
In a small dish mix canola oil and garlic, then coat the shrimp.
Grill 2-3 minutes per side or until pink.
To serve, top the shrimp with salsa and garnish with lime wedges.

Recipe and image source: MyPlate.gov (contributed by Produce for Better Health).

Dietitians Dish – December 22, 2024

Are You on Team Potato or Sweet Potato?

No matter the type of potatoes they both have many valuable nutrients.
• Potassium for heart, muscle, and nervous system health
• Fiber for digestive, heart and cancer protection
• Vitamin C for immune health
• Vitamin B6 for mood, appetite, and sleep benefits

Check out HealthyFamilyProject.com for a variety of delicious plant-forward recipes for your holiday or everyday meals. If you’re looking for ways to use up leftover potatoes or sweet potatoes or just a new way to enjoy them, try these tasty, single-serving recipes. They’re a great way to control your portions so you don’t overindulge. The family will love them so much that you might just find some new recipes for your festive traditions!

Baked Cheesy Mashed Potato Bites

Ingredients:

2 medium russet potatoes, peeled and cubed
3 large eggs
1/2 cup shredded sharp cheddar cheese
1/2 cup chopped broccoli, steamed

Directions:

Add potatoes to medium pot. Add enough cold water to cover potatoes. Bring to a boil over high heat, reduce heat to medium and simmer 10 minutes, or until potatoes are tender.
Preheat oven to 400°F. Spray muffin tin with non-stick cooking spray. Set it aside.
Combine potatoes, eggs and cheese in a medium bowl. Mash until smooth. Gently stir in broccoli. Season with salt and pepper, to taste.
Divide into 6 muffin tins for large bites, or 12 for smaller potato bites. Use mini muffin tin if desired.
Bake for 20 minutes (or less for smaller bites). Serve immediately or freeze for later.

Recipe (edited) and image from HealthyFamilyProject.com

Healthy Sweet Potato Muffins

Ingredients:

1 cup mashed sweet potato
2 cups all-purpose flour
1/3 cup vegetable oil
1/3 cup honey
2 eggs
1 tsp. baking powder

1 tsp. baking soda
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. salt
1/2 cup Mini chocolate chips

Directions:

Preheat oven to 350°F. Prepare a muffin tin with non-stick cooking spray and set it aside.
Add mashed sweet potatoes, oil, honey, eggs, and vanilla extract to a bowl and mix.
Use a separate bowl to mix flour, baking powder, baking soda, cinnamon and salt.
Add dry ingredients to the wet ingredients bowl and fold the mix until it’s fully combined. Fold in chocolate chips.
Scoop batter into the muffin tin. Bake for 20-25 minutes or until the muffins are golden.

Recipe (edited) and image from HealthyFamilyProject.com

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