Dietitians Dish – July 1, 2024
Sweet Patriotic Treats!
Serving up red, white, and blue treats are a great way to show your patriotic side. Watermelon and berries are full of water and valuable nutrients. They’re a tasty way to stay hydrated. These snack recipes are simple to make and offer a delicious treat anytime, including for special celebrations!
4th of July Fruity Grahams
Ingredients:
- 1 cup blueberries
- 1 Tbsp. fresh orange juice
- 1 tsp. agave nectar
- 1/4 tsp. orange zest
- 1 Tbsp. chia seeds
- 8 whole sheets graham crackers
- 1/2 cup low-fat vanilla yogurt
- 1/2 cup finely chopped strawberries
Directions:
- In small saucepan, heat blueberries, orange juice, agave, and orange zest to a simmer over medium heat; cook 10 minutes or until slightly thickened and blueberries burst, stirring occasionally. With the back of spoon or potato masher, mash blueberries; remove from heat, stir in chia seeds, and let stand 10 minutes. Makes about 1/2 cup.
- Spread crackers with yogurt; arrange strawberries and blueberry mixture on top to create “flag.” Serve immediately. Makes 8 grahams.
Watermelon Red, White and Blue Parfait
Ingredients:
- 1 cup watermelon + 3 pieces of diced watermelon
- 1 cup blueberries
- 6 oz. container of low-fat Greek yogurt
- Whipped cream or dessert topping
Directions:
- In a pint canning jar, assemble the layered parfait, starting with the blueberries, followed by the yogurt, and finishing off with the watermelon.
- Top with the whipped cream and garnish with the 3 diced watermelon.
Recipe and image courtesy of Watermelon.org.
4-Ingredient Strawberry-Ginger “Ice Cream”
Ingredients:
- 1 container (16 ounces) 4% milkfat cottage cheese
- 2 cups chopped fresh strawberries
- 2/3 cup honey
- 1/2 cup chopped crystallized ginger plus additional for garnish (optional)
Directions:
- In a food processor, purée cottage cheese, strawberries, and honey until smooth; transfer to medium bowl. Fold in ginger; cover and freeze at least 4 hours or until frozen to soft serve consistency. Makes about 3 cups.
- Let “ice cream” stand at room temperature 5 minutes before serving; serve garnished with ginger, if desired.
Dietitians Dish – June 24, 2024
Simply Perfect for Summer!
School’s out for summer so nutritious, simple meals and snacks are necessary. Keeping kids busy, so they avoid boredom eating and unhealthy snacking, is a real challenge. With some planning, these summer pitfalls can be avoided.
Plan for meals and snacks with a few more fruits and veggies.
Try this spin on pizza and a refreshing, sweet treat! It’s not just about what they’re eating but also what they’re doing.
Give choices of tasks to accomplish to earn screen time. Include things like household chores, activities, reading, family games, outside time, etc. that can earn them time on their electronics. Balancing healthy eating with staying engaged and active off the screens is an important part of a healthy summer break.
Plan for meals and snacks with a few more fruits and veggies.
Try this spin on pizza and a refreshing, sweet treat! It’s not just about what they’re eating but also what they’re doing.
Give choices of tasks to accomplish to earn screen time. Include things like household chores, activities, reading, family games, outside time, etc. that can earn them time on their electronics. Balancing healthy eating with staying engaged and active off the screens is an important part of a healthy summer break.
Air Fryer Veggie Pizza Quesadillas
Ingredients:
- 2 whole wheat protein wraps or tortillas
- 1/4 – 1/2 cup shredded Italian cheese
- 1/4 cup chopped sweet onion
- 1/4 cup chopped spinach
- 1 small tomato, sliced
- Italian seasoning
- Red pepper flakes (optional)
- Pizza sauce for dipping (optional)
Directions:
- Lay each wrap/tortilla on a clean surface and layer with cheese, onions, spinach, tomato slices, and sprinkle with seasonings.
- Add a little bit more cheese on top then fold in half. Repeat.
- Place the quesadilla on the air fryer tray or basket and Air Fry at 375°F for about 5-6 minutes or until golden brown and cheese is melted. Flip halfway through if necessary.
- Carefully remove from the air fryer onto a plate. Cut and serve hot with pizza sauce for dipping.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Watermelon and Peaches Dessert
Ingredients:
- 1 Tbsp. butter
- 1 cup slivered almonds
- 2 peaches
- Juice from 2 lemons
- 4 cups watermelon cubes
- 1/8 cup white sugar
- 1/2 tsp. ground cinnamon
- 2 cups low-fat vanilla yogurt
Directions:
- In a saucepan over medium heat, melt the butter and then add the almonds to the pan. Stir the almonds until they are toasted and golden. Remove the almonds from the pan to aluminum foil or a heatproof plate to cool.
- Thinly slice the peaches and toss them in a bowl with lemon juice.
- Add the watermelon cubes to the bowl with the peaches and toss together.
- Mix the sugar, cinnamon and yogurt in a small bowl and pour over the watermelon and peaches.
- Sprinkle the almonds over the top. Serve immediately.
Recipe (edited) and image courtesy of Watermelon.org.
Dietitians Dish – June 17, 2024
Grapes for Good Health!
Grapes make a quick, convenient snack.
To store them longer, only rinse them when you’re ready to eat.
To store them longer, only rinse them when you’re ready to eat.
They offer many health benefits:
✓ Polyphenols for a healthy heart
✓ Resveratrol to fight insulin resistance
✓ Potassium to help blood pressure
✓ Vitamin K for strong bones
✓ Vitamin C for healthy teeth and gums
✓ Antioxidants to improve mental health
You can freeze grapes for a cool treat (they’re like bite-sized natural popsicles). Or, add fresh grapes to things like chicken salad and side salads.
These recipes offer quick, minimally cooked meals to beat the summer heat!
Heart Healthy Chicken Salad
Ingredients:
- 4 skinless, boneless chicken breasts (4 oz. each)
- 1/3 cup reduced-fat mayonnaise
- 2 Tbsp. fat-free sour cream
- 2 tsp. lemon juice
- 2 tsp. chopped fresh tarragon or 1 tsp. dried tarragon
- 1 Tbsp. chopped celery
- 1/2 cup seedless red grapes, quartered
- 1/4 cup chopped walnuts
- 2 scallions, chopped
- Black pepper to taste
- Red leaf lettuce leaves, for serving
Directions:
- Preheat grill to medium-high. Grill chicken for about 5 minutes on each side, or until cooked through. Let cool. With a knife, dice chicken breasts into bite-sized pieces.
- In a large bowl, combine chicken, mayonnaise, sour cream, lemon juice, grapes, walnuts, celery, scallions, tarragon, and black pepper.
- Toss gently. Serve on a bed of lettuce.
Recipe and image courtesy of healthecooks.com.
Tomato Peach Onion Burrata Salad
Ingredients:
- 1 Tbsp. olive oil
- 2 carrots peeled, chopped
- 1 small, sweet onion diced
- 1 cup frozen sweet corn
- 1-1/2 lbs. lean ground turkey
- 2 Tbsps. flour
- 1/2 tsp. salt
- 2 Tbsps. Worcestershire sauce
- 1 tsp. garlic powder
- 1 can (8 oz.) no-salt-added tomato sauce
- 16 oz. cauliflower, finely chopped
- 2 Tbsps. low-fat cream cheese
- 1 cup shredded low-fat Cheddar cheese, divided
Directions:
- Preheat oven to 400°F.
- Heat oil in nonstick skillet over medium heat. Add onion, carrots, and corn, and cook 5 minutes, or until softened. Add turkey and cook 5-7 minutes, or until cooked thoroughly. Add flour and salt, stir to coat. Add Worcestershire, garlic powder, tomato sauce and 1/2 cup water. Mix well and cook until heated through.
- Place cauliflower in large bowl and microwave on HIGH for 4 minutes, or until tender. Add cream cheese and 1/2 cup of shredded cheese, then mix with an electric hand mixer until smooth.
- Spoon turkey mixture into 11×8-inch baking dish. Top with mashed cauliflower and spread to evenly coat. Sprinkle with the remaining 1/2 cup of shredded cheese.
- Bake for 10 minutes, or until bubbly and the cheese melts.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – June 10, 2024
Sweeten Your Summer!
Stay hydrated and refreshed by adding a few superfruits of summer – like peaches, watermelon, cherries, and berries! These fruits off er a boost of vitamins, minerals and antioxidants for heart health, immunity, and physical & mental wellness. Whether you enjoy snacking on fresh fruit or prefer cool treats your family will ask for these again and again.
Peach Pie Smoothie
Ingredients:
- 3/4 cup plain almond milk
- 2 peaches chilled, sliced
- 1/3 cup rolled oats
- 1/2 cup plain low-fat Greek yogurt
- 1 Tbsp. honey
- 1/2 Tbsp. cinnamon
- 1/4 Tbsp. vanilla extract
- 1/4 Tbsp. nutmeg
- 1/2 cup crushed ice
Directions:
- Combine all ingredients in a blender and blend until smooth. Makes 2 servings. May be prepared 2 hours in advance, kept covered and chilled.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Berry Cherry Frozen Yogurt Bites
Ingredients:
- 1/2 cup blueberries
- 1/4 cup pitted chopped cherries
- 1/4 cup pistachios shelled, chopped
- 1 cup vanilla Greek yogurt
Directions:
- Mix all ingredients in a bowl. Fill ice cube tray with the mixture and freeze 2-3 hours or until firm. Makes 4 servings.
Recipe and image courtesy of HealthyFamilyProject.com.
Kid Friendly Fruit Smoothie
Ingredients:
- 2 cups strawberries, stems removed
- 2 cups ice
- 1 cup watermelon
- 1 cup vanilla Greek yogurt
- 1/2 cup coconut milk (or milk of choice)
- 1 tsp. ground flax seed
Directions:
- Combine all ingredients in a blender and blend until smooth. Makes 4 servings.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – June 3, 2024
Sweet & Simple Ways to Stay Hydrated
Look beyond beverages as you stay hydrated from the summer heat. If you’re like me, it can be hard to drink enough water. Whether you choose to flavor water with calorie-free mixers or infuse it with fruits and veggies, there’s a simpler way than just drinking more. Eat more fruit and vegetables – they’re naturally full of water!
Here are a couple of fun, flavorful ways to enjoy watermelon (which is 92% water).
Here are a couple of fun, flavorful ways to enjoy watermelon (which is 92% water).
Heart Healthy Watermelon Salsa
Ingredients:
- 1/4 cup fresh lime juice
- 2 Tbsp brown packed sugar
- 3 cups chopped watermelon, seeds removed
- 1 cup chopped honeydew melon
- 1 medium English cucumber, peeled, seeded, and chopped
- 1/2 cup chopped onion
- 1 Tbsp. chopped fresh mint, plus additional for garnish if desired
- 2 Tbsps. finely grated fresh ginger or ginger juice
- 2 Tbsps. finely chopped seeded jalapeño pepper
Directions:
- In a large bowl, whisk the lime juice and brown sugar until the brown sugar dissolves.
- Add the remaining ingredients. Serve immediately, garnished with additional mint, if desired. May be prepared 2 hours in advance, kept covered and chilled.
Recipe (edited) and image courtesy of HealthECooks.com.
Heart Healthy Watermelon Ice Pops
Ingredients:
- 5 cups seedless watermelon pulp
- 1/4 cup sugar
- 1/3 cup frozen blueberries
- 2-1/2 cups lime or vanilla Greek yogurt (mixed with 2 drops green food coloring)
Directions:
- In a blender, puree watermelon and sugar in batches until smooth and strain into a medium bowl. Cover and freeze until the watermelon puree is slushy, but not solid, about 2-3 hours. Remove from freezer and stir well. Add blueberries and stir.
- Divide the pureed watermelon among (12) 5-oz disposable cups, leaving about a 1/2-in. from the rim. Place the cups in freezer for 2 hours, or until puree is solid.
- Preheat the grill to high heat. Remove steak from the marinade and discard the marinade it was in. Grill for 4 minutes per side, or until desired doneness is reached. Keep the grill on for the vegetables. Set steak aside and allow steak to rest for 5 to 10 minutes.
- Spoon approximately 4 Tbsps. of the yogurt into each watermelon cup and smooth the top. Cover each cup with plastic wrap. Cut a small slit in the center of each piece of plastic wrap and insert a popsicle stick into each pop so that it almost reaches the bottom of the cup. Freeze overnight, or until solid. The pops can be frozen for up to 2 days.
Recipe and image courtesy of HealthECooks.com.