Dietitian's Dish
 

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Dietitians Dish – December 18, 2023

Simplify the Holiday Season

As the clock ticks closer to the holidays, spare time becomes more limited. Having some quick recipes available is helpful. You won’t be disappointed with these options for a nutritious, quick meal and wholesome snack. As a bonus, this snack makes a giftable treat or something to take to holiday gatherings!

Walnut Crusted Pesto Salmon

Walnut Crusted Pesto Salmon

Ingredients:

  • 4 (6-ounce) boneless salmon fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup California walnuts
  • 4 teaspoons vegetable oil
  • 1/2 cup store-bought pesto

Directions:

  • Preheat oven to 425° F and line a baking sheet with aluminum foil or parchment.
  • Sprinkle both sides of the salmon fillets with salt and pepper. Set it aside.
  • Pulse walnuts in a food processor until they resemble fine crumbs. Place walnut crumbs in a shallow dish.
  • Press salmon fillets into walnut crumbs to coat on all sides. Place the fillets on the prepared baking sheet and drizzle with vegetable oil.
  • Bake the fillets in the oven for 10 minutes. Turn the broiler on high and broil for 3 minutes until the tops of the fillets are golden brown.
  • Remove the baking sheet from the oven and top each salmon fillet with pesto. Allow them to rest for 3 minutes.
  • Serve salmon over lightly dressed spinach greens and tomatoes or with your favorite side.

Recipe and image courtesy of California Walnuts.

Spiced Walnut Trail Mix

Spiced Walnut Trail Mix

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup California walnuts
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 to 1/2 teaspoon chili flakes
  • Salt and pepper (to taste)
  • 2 cups popcorn
  • 1 cup pretzels
  • 1/2 cup granola
  • 1/3 cup dried apricots
  • 1/4 cup dried cranberries
  • 1/4 cup chocolate chips

Directions:

  • Heat oil in a medium skillet over medium-high heat. Add walnuts and stir well.
  • Sprinkle curry, chili powder, cumin and chili flakes over walnuts and stir until walnuts are well coated. Cook over medium heat for 5 minutes or until toasted. Season with salt and pepper and let cool.
  • Place walnuts in a large bowl with all trail mix ingredients and toss well. Store in a tightly covered container. Take on the go in a mason jar or glass container.

Recipe and image courtesy of California Walnuts.

 

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Dietitians Dish – December 11, 2023

A sweet and juicy package full of nutrients!

Pears have:
• 100 calories per serving
• No sodium, fat, or cholesterol
• Excellent source of fiber (22% DV)
• Vitamin C & antioxidants – which vary by skin color!

Check the Neck

 

DID YOU KNOW a pear is one of the few
fruits that does not ripen on the tree? Harvested when it is mature, it must ripen at room temperature. While Bartlett’s skin color brightens as it ripens, most varieties of pears show little change in color. To determine ripeness, you must apply gentle pressure to the stem end.

Pear Barley Salad

Pear Barley Salad

Ingredients:

  • 1/3 cup walnuts
  • 1 cup uncooked barley
  • 1 cup cooked chickpeas
  • 2 green Anjou pears, divided
  • 1/3 cup chopped sun dried tomatoes
  • 3/4 cup crumbled feta
  • 1/4 cup chopped fresh parsley
  • 1 handful baby arugula

  • 3 Tbsps. red onion
  • 1/4 cup apple cider vinegar
  • 1/3 cup olive oil
  • 2 tsp. maple syrup
  • 1 tsp. Dijon mustard
  • 1 tsp. dried oregano
  • 1/2 tsp. sea salt
  • 1/4 tsp. pepper

Directions:

  • Cook barley according to package instructions. Drain.
  • Toast walnuts in a small skillet. Let cool.
  • Add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.
  • Chop 1-1/2 pears and save the remaining half for fanning and decorating the salad.
  • Add cooked barley, chickpeas, pear, sun dried tomatoes, arugula, parsley, and feta into a large bowl.
  • Add remaining dressing ingredients into the bowl with the vinegar and red onion and whisk until combined.
  • Pour dressing over salad mixture and toss to coat. Taste and season with additional salt and pepper, if needed.

Recipe and images courtesy of USAPears.org.

 

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Dietitians Dish – December 4, 2023

Stay Healthier with Immune-Boosting Nutrients

During cold and flu season, people tend to seek special foods or supplements believed to boost immunity. Eating a balanced diet with a range of vitamins and minerals, goes a long way. But, getting adequate sleep, exercising, and reducing stress in addition to balanced nutrition helps to prime the body against infection and disease.

Some nutrients identified as critical for growth and function of the immune system include Vitamins C & D, zinc, selenium, iron, and protein. Sources of these key nutrients include citrus fruits, vegetables, seafood, meat, and other plant-based foods.

The combination of oranges, shrimp, chicken and peppers in these delicious skewers offer a variety of immune-boosting nutrients.

Floribbean Shrimp and Chicken

Floribbean Shrimp and Chicken

  • 2 cups orange juice
  • 1 tsp. grated orange peel
  • 1 tsp. honey
  • 1-1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 3/4 lb. large shrimp, peeled and deveined
  • 1/2 lb. skinless, boneless chicken breast
  • 3 small seedless Navel oranges, peeled
  • 2 medium bell peppers, cut into 1-inch pieces

Directions:

  • In a small saucepan, stir together orange juice, grated orange peel, honey, chili powder, and cumin; cook and stir over medium heat until sauce reduces to approximately 1 cup or coats the back of a spoon. Set aside 1/4 cup sauce.
  • Rinse shrimp and pat dry. Cut chicken into 3/4-inch pieces. Divide each orange into 8 wedges. On twelve 8-inch skewers (or six 12-inch skewers), alternately thread chicken, shrimp, and orange with pepper pieces, leaving about 1/4 inch between pieces.
  • In a grill with cover, arrange preheated coals around drip pan. Test for medium heat above pan. Place kabobs on grill over drip pan, cover, and grill for 6 minutes. Carefully turn kabobs (be sure oranges turn also); brush generously with sauce, cover, and grill for 5-7 more minutes, until the shrimp is opaque, and the chicken is tender and no longer pink. Continue brushing with sauce.
  • Thin the reserved 1/4 cup sauce with 1-2 Tbsps. of water or until desired consistency. Drizzle sauce over the kabobs to serve.

Recipe (adapted) and image from Floridasnatural.com.

 

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Dietitians Dish – November 27, 2023

Give Potatoes some Pizzazz!

Potatoes

 

Potatoes are more energy-packed than other popular vegetables and have more potassium than bananas. The waxy texture of red potatoes keeps them firm while cooking. Their thin, vibrant skin is also loaded with fiber, B vitamins, and iron. This nutritional powerhouse makes them a great extra ingredient in popular recipes like tacos!

If you’re trying to preserve the nutritional value of potatoes, cook them in the microwave. Boiling causes nutrient losses into the water and frying adds extra fat and calories.

Quick Chili Lime Potato Tacos

Quick Chili Lime Potato Tacos

Ingredients:

  • 1/2 lb. yellow or red potatoes, cubed
  • Olive oil cooking spray
  • 1/2 cup chopped onion
  • 1/2 lb. diced boneless, skinless chicken breasts
  • 1/2 cup red chili enchilada sauce

  • 1/4 cup finely chopped poblano, Anaheim or bell pepper
  • 1 teaspoon Mexican seasoning blend
  • 1/2 cup shredded reduced-fat Monterey Jack cheese
  • 8 small corn tortillas
  • 8 lime wedges

Directions:

  • Place potatoes in a microwave-safe bowl and cover with plastic wrap. Microwave on HIGH for 5-7 minutes.
  • Spray a large skillet liberally with cooking spray. Add potatoes and onion; cook over medium-high heat for 5 minutes, stirring and coating with cooking spray occasionally. Stir in chicken, pepper, and seasoning; then cook for 5 minutes more. Add red chili enchilada sauce and simmer for 5 minutes.
  • Place equal amounts of cheese on each tortilla and heat in a second skillet until cheese is melted. Add potato mixture and any other desired toppings. Serve with a lime wedge.

Recipe (adapted) and image courtesy of Potatogoodness.com.

 

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Dietitians Dish – November 20, 2023

Simple Sides Make the Meal!

Turkey Sides

 

Set yourself up for success this Thanksgiving with recipes that come together quickly and easily. Reduce your kitchen stress with limited ingredient sides and sauces that explode with flavor. It’s very likely family and guests will ask for seconds! Grab fresh fruits and veggies that are on-sale and try these delicious sides to accent the flavors of your Thanksgiving Turkey.

Air Fryer Vegetables

Air Fryer Vegetables

Ingredients:

  • 1/2 cup sliced almonds
  • 1 pkg. (8 ounces) mushrooms, sliced
  • 1/2 (12-ounce) pkg. fresh green beans, trimmed
  • 2 cups cauliflower florets

  • 1/2 Tbsp. garlic powder
  • 2 tsps. paprika
  • 1/2 tsp. salt
  • Sliced chives for garnish (optional)

Directions:

  • Preheat 3-quart air fryer to 350°F for 5 minutes. Air fry almonds 3 minutes or until golden brown, shaking air fryer basket once; transfer to plate.
  • In large bowl, toss mushrooms, green beans, cauliflower, garlic powder, paprika and salt. In 2 batches, air fry vegetables 10 minutes or until golden brown, shaking air fryer basket once. Makes about 4 cups.
  • Serve vegetables sprinkled with almonds and chives, if desired.

5-Ingredient Cranberry Sauce

5-Ingredient Cranberry Sauce

Ingredients:

  • 1 pkg. (8 ounces) fresh cranberries
  • 1 cup orange juice
  • 3/4 cup granulated sugar
  • 2 tsps. ground cinnamon
  • 1 tsp. orange zest

Directions:

  • In a large saucepot, heat all ingredients to a boil over high heat; reduce heat to medium-low and simmer 10 minutes, stirring occasionally.
  • Remove from heat and cool to room temperature; refrigerate 2 hours or until chilled. Makes about 2 cups.