Dietitian's Dish
 

download PDF of recipeEmail This Page
Dietitians Dish – April 26, 2021

If you’re one of the growing number of families still struggling to keep your family fed and healthy at home during the pandemic, you’re not alone. Over a year into the “new normal” families are still facing messy houses, lack of food, and unhealthy eating patterns, which are all adding to our mental distress. One study during the pandemic indicated at-home troubles stemmed from kids not getting enough of the right foods and acting like a different person. It makes sense that if we’re not getting essential nutrients our bodies will react. Fruits and veggies are full of the nutrients, water, and fiber we need to feel our best, physically and emotionally. As the weather warms up, try some simple, cool treats to stay nourished and hydrated.

• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.
• Frozen grapes or blueberries –
Rinse, pat dry, and put on a tray in a single layer in the freezer.

TIf you’re seeking some fantastic, fresh flavors for your Cinco de Mayo celebrations, look no further than this spicy fruit salad. It’s simple enough to make for any eating occasion.

Tajin Fruit Salad

Tajin Fruit Salad

  • 1 mini watermelon
  • 1/2 cup pineapple,diced
  • 1/2 cup mango, diced
  • 1/2 cup papaya, diced
  • 1/3 cup mint leaves, thinly sliced
  • Lime juice, to taste
  • Tajin (chili lime spice), to taste

Directions:

  • Cut mini watermelon in half and hollow out each side. To make your mini watermelon bowl steady, slice 1/2” of rounded end of watermelon off so it sits flat on surface of table.
  • Cut watermelon into bite size pieces. Add all fruit to a bowl with the lime juice and mix.
  • Pour into half of hollowed out watermelon. Sprinkle Tajín on top of fruit (if desired).

Recipe (adapted) and image courtesy of Watermelon.org

 

download PDF of recipeEmail This Page
Dietitians Dish – April 19, 2021

Simplify with One-Dish Recipes and Meal Prep

Fruits and Veggies
Imagine how great it would be to pre-cook some chicken on the weekend, and then use it in multiple meals during the week. Or, chopping up a variety of vegetables for salad toppers, or to use in a one-dish meal. Prep ahead is the secret to finding more time during the week!

Dedicating a little time once a week to clean, chop and pre-cook some staple foods can make “what’s for dinner?” decisions a breeze! It’ll leave you more time to enjoy the longer, warmer days. And, while we’re still striving to avoid cooking fatigue, having staple items precooked or chopped can make getting creative in the kitchen a lot easier.

If you like the fresh simplicity of Mediterranean flavors,
you’ll love this Greek Chicken Salad option.

Chopped Greek Chicken Salad

Chopped Greek Chicken Salad

Ingredients

    Chicken Salad

  • 1 lb. pre-cooked chicken, diced
  • 1 can (15 ounces) garbanzo beans, rinsed and drained
  • 1 package (6 ounces) crumbled feta cheese
  • 2 medium tomatoes, diced
  • 1 seedless cucumber, in 1/4-in thick quarters
  • 1/2 large onion, chopped
  • 2/3 cup sliced kalamata olives, drained
  • 1/3 cup banana pepper rings, drained
  • 3 Tbsps. packed chopped fresh dill
  • 2 Tbsps. packed chopped fresh mint leaves
    Greek Dressing

  • 2 garlic cloves, crushed with press
  • 1/4 cup red wine vinegar
  • 1 Tbsp. plain yogurt
  • 1-1/2 tsps. dried oregano
  • 3/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/2 cup extra virgin olive oil

Directions:

  • In a large bowl, toss in all chicken salad ingredients.
  • In medium bowl, whisk together garlic, vinegar, yogurt, oregano, salt and pepper; slowly drizzle in oil, whisking constantly.
  • To serve, toss ingredients in the large bowl with the dressing. Makes about 10 cups or 6 servings.

 

download PDF of recipeEmail This Page
Dietitians Dish – April 12, 2021

Make Adding Produce Simple…

Getting in more servings of fruits or vegetables can be simple. It’s important to find easy ways to prepare and flavorful ways to serve them to make it a success. Be purposeful when planning meals and snacks. Including different colors and foods groups at each eating occasion is the first step. Add fruit to breakfast, or veggies on a sandwich for lunch. Boost them by adding veggies into eggs or a smoothie. Or find a new way to top toast for breakfast, lunch, or just a snack. However you decide to color your meals and snacks you need to find a way that works for your lifestyle.

Fruits and Veggies
Be bold but simple with broccoli!

Select fresh broccoli that is odorless, with heads that have tight, green florets. Broccoli offers a good source of fiber, potassium, and Vitamin C. As part of a low sodium diet, broccoli may reduce the risk of high blood pressure. Go beyond steamed or roasted broccoli. Try this quick, flavorful option you can enjoy any time of day.

Broccoli Chimichurri

Broccoli Chimichurri

Prep: 10 minutes Serves: 4

Directions:

  • Garlic: Chop 2 garlic cloves; add to food processor.
  • Broccoli: Cut 1 cup broccoli florets; add to food processor.
  • Parsley: Pick 1 cup fresh parsley leaves; add to food processor.
  • Olive Oil: Add 2 tablespoons olive oil to food processor.
  • Red Wine Vinegar: Add 2 tablespoons red wine vinegar, and 1/4 teaspoon each crushed red pepper flakes, salt and pepper to food processor; pulse until slightly chunky, scraping down bowl occasionally. Makes about 3/4 cup.
  • For this and other recipes visit InSeasonezine.com.

 

download PDF of recipeEmail This Page
Dietitians Dish – April 4, 2021

Fruits and Veggies

Fruit Salad to Sweeten Your Spring!

Nothing says spring like warming weather and a bounty of seasonal produce. In-season fresh fruits and vegetables mean they’re at peak ripeness and flavor. Plus, probably the best prices you’ll see all year! Raw fruits in their peak season are amazing, but have you ever grilled them? Grilling enhances the sweetness of fruits, adding a caramelized flavor.

Now that the weather has warmed up, grilling is a great way to enjoy seasonal fruits and vegetables.

Grilled Fruit Salad with Balsamic Drizzle

Grilled Fruit Salad

  • 8 large strawberries, hulled
  • 1 cantaloupe (~3 pounds)
  • 1 seedless watermelon (~3 pounds)
  • 1 cup crumbled feta cheese
  • 2 Tbsps. balsamic glaze
  • 2 Tbsps. chopped fresh basil

Directions:

  • Prepare outdoor grill for direct grilling over medium-high heat. Cut cantaloupe and watermelon into 1-inch thick half-moons, removing rinds. Spray strawberries, cantaloupe and watermelon with cooking spray. Place fruit on hot grill rack; cook strawberries 3 minutes, and cantaloupe and watermelon 6 minutes or until grill marks appear, turning once. Transfer fruit to cutting board and cool; cut 4 strawberries, cantaloupe and watermelon into 1-inch pieces.
  • In large bowl, toss cut fruit and cheese. Makes about 11 cups.
  • Serve 8 cups fruit salad drizzled with balsamic glaze and sprinkled with basil; cover and refrigerate remaining fruit salad and 4 whole strawberries up to 1 day.

 

download PDF of recipeEmail This Page
Dietitians Dish – March 29, 2021

Spring Transitions Mean a Fusion of Frozen & Fresh

Although March is coming to an end, it’s the beginning of the transition to all things SPRING! Frozen foods will still be essential to keep on hand for a quick, nutritious meal. So, before all the deals of Frozen Food Month end… STOCK UP!Frozen Food Month

But, don’t forget to enjoy Spring produce. In season is when they’re at their lowest prices and most flavorful. It’s a great time to buy some extra to freeze! Just blanch them for a few minutes in boiling water, then switching them to an ice bath. This process stops them from over-ripening and going to waste. Asparagus, a springtime favorite, offers a healthy addition to any menu. They’re a good source of Vitamins A & C, high in folate, and low in calories – with no fat, sodium or cholesterol! It is also high in fiber and chromium, which benefits the heart and blood sugar management. Chromium enhances insulin’s ability to move glucose from the blood into cells to make energy.

Help your health by taking asparagus beyond side dish status – add it to salads, mix it with other roasted vegetables, or even top a pizza!

Grilled Veggie Pizza

Grilled Veggie Pizza

  • 6 medium Roma tomatoes
  • 6 mini sweet peppers, cut into 1-in. strips
  • 1-1/2 Tbsps. olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • 6 asparagus spears
  • Yellow cornmeal for sprinkling
  • All-purpose flour for dusting
  • 1 (8- to 10-ounce) frozen pizza dough ball, thawed
  • 1 garlic clove, minced
  • 8 oz. fresh mozzarella cheese, sliced
  • Cherry tomatoes, cut in half (optional)

Directions:

  • Preheat oven to 375°. In large bowl, toss tomatoes and peppers with 1 tablespoon oil, salt and pepper; transfer to rimmed baking pan. Roast 35 to 40 minutes or until the tomato and pepper skins are browned.
  • Meanwhile, heat small saucepot of salted water to boiling over high heat. Add asparagus; return water to boiling and cook 1 to 2 minutes or until tender-crisp. Transfer asparagus to bowl filled with ice water; cut asparagus into 2-inch pieces.
  • Prepare outdoor grill for indirect grilling over medium heat (about 400°). Sprinkle bottom of rimmed baking pan with cornmeal. Lightly flour work surface; place dough on prepared surface. With rolling pin, roll dough to 12-inch round; carefully transfer onto pan over cornmeal. With fork, poke dough several times to vent; slide dough onto center of hot grill rack. Cover and cook 8 to 10 minutes or until bottom of crust is browned, rotating once halfway through cooking; transfer crust back to baking pan.
  • In small bowl, stir garlic and remaining 1/2 tablespoon oil. Leaving 1-inch border, with back of spoon, spread garlic mixture over crust; squeeze tomatoes over pizza. Top with squeezed tomatoes, peppers and asparagus. Slide pizza onto hot grill rack. Cover and cook 3 minutes; top with cheese and cook 1 to 2 minutes longer or just until edges of pizza are golden brown and cheese melts, moving pizza crust if necessary to prevent crust from burning. Top with cherry tomatoes, if desired. Transfer to cutting board; cut into 8 slices to serve.