Dietitians Dish – February 15, 2021
What ’s the Occasion?
The key to good health, is a balanced diet and staying physically active. And, a balanced diet includes all eating occasions – meals, mini meals, snacks and desserts. Instead of focusing on things you should avoid, reframe your focus and decide how to add nutrient-filled foods into your daily eating occasions. To form new habits, take it one step further. Choose a less healthy food to remove and swap in the healthier items. Adding more fruits and vegetables is a great way to accomplish more balanced eating. They’re full of vitamins, minerals and other phytonutrients without too many calories or less healthy nutrients.
Kid-friendly idea:
Replace jelly with mango slices on a PB&J sandwich. Start by offering mango slices on the side at a meal, and then try it in place of the jelly on a sandwich. You’ll add valuable nutrients while cutting out added sugars.
Mango is worthy of adding to any occasion!
Replace jelly with mango slices on a PB&J sandwich. Start by offering mango slices on the side at a meal, and then try it in place of the jelly on a sandwich. You’ll add valuable nutrients while cutting out added sugars.
Mango is worthy of adding to any occasion!
- Excellent source of Vitamin C (which is important in immune function)
- Good source of folate (which supports cardiovascular health)
Blackened Salmon Tacos
Ingredients:
- 1 lb. skinless salmon fillets, cut in pieces
- 2 Tbsps. blackened seasoning
- 1 Tbsp. olive oil
- 8 (6-in.) extra thin yellow corn tortillas
- 1 large avocado, pitted and chopped
- 1/2 cup drained and rinsed canned black beans
- 1/2 cup frozen corn, thawed
- 1/2 cup shredded red cabbage
- 1/4 cup chopped green onion
- 1/2 cup plain nonfat Greek yogurt
Directions:
- Sprinkle salmon with seasoning. In large skillet, heat oil over medium-high heat; add salmon and cook 8 minutes or until internal temperature reaches 145° and outside is “blackened,” turning once.
- Heat tortillas between 2 damp paper towels in microwave oven 30 seconds. Fill tortillas with salmon, avocado, beans, corn, cabbage and onion; drizzle with yogurt.