Dietitian's Dish
 

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Dietitians Dish – January 29, 2024

Blend for Benefits!

Have you joined the ranks of people blending ground meats with finely chopped mushrooms? If not, you’re missing out on many benefits from this simple swap!

1. Blending mushrooms with meat lowers calories and fat.
2. Mushrooms add a variety of vitamins and antioxidants, including Vitamin D.
3. Mushrooms’ umami flavor profile means less salt is needed.
4. Meat blended with mushrooms is more tender and juicier.
5. Mushroom sustainability is high, using minimal water, electricity, and space to grow.
6. Mushrooms cost less and help to stretch your meat budget further.
Try these ratios:
Burgers/Meatballs/Meatloaf – 25% Mushroom + 75% Meat
Ground Meat – 50% Mushroom + 50% Meat
Sauces/Chili – 75% Mushroom + 25% Meat

Blended Meatballs

Blended Meatballs

Ingredients:

  • 1/2-pound mushrooms, finely chopped
  • 1 pound ground meat
  • 1 tsp. Italian seasoning

  • 1 small onion, finely diced
  • 1 clove minced garlic
  • 1/2 cup breadcrumbs
  • 1 egg

Directions:

  • Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray.
  • Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped.
  • In a skillet over medium heat cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to let cool.
  • In a large bowl combine cooled mushrooms, beef, seasoning, onion, garlic, breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture into 1-1/2 inch meatballs. Place 1 inch apart on pan.
  • Bake 20-25 minutes or until meatballs reach 160°F, are cooked through and center is no longer pink.

Recipe courtesy of MushroomCouncil.com.

Meatball Tetrazzini

Meatball Tetrazzini

Ingredients:

  • 1 bag (12 oz.) egg noodles
  • 2 cans (10.5 oz. each) reduced sodium cream of mushroom condensed soup
  • 1 cup unsalted chicken or beef stock

  • 2 tsps. dried parsley
  • 1 tsp. garlic powder
  • 12 blended meatballs
  • 1-1/4 cup shredded Italian cheese blend, divided

Directions:

  • Preheat oven to 375°F. Spray 8-1/2 x 11-inch baking pan with cooking spray. In a saucepan, prepare egg noodles as label directs, cooking 2 minutes less than directed. Drain and return to the saucepan.
  • Add soup to a large skillet. Whisk stock and seasonings into the skillet. Heat to a boil of medium-high heat, whisking until combined.
  • Stir meatballs into the skillet; reduce heat to medium and cook for 5 minutes, stirring occasionally. Remove skillet from heat and stir in the egg noodles.
  • Stir 3/4 cup of shredded cheese into the meatballs and noodles in the skillet. Spread noodle mixture into the prepared baking pan. Sprinkle noodle mixture with 1/2 cup of shredded cheese. Bake 18 minutes or until the edges are golden brown and bubbly. Makes about 8 cups.

 

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Dietitians Dish – January 22, 2024

Maintain Your Resolution to Eat Healthier

Many resolutions succeed at first because of motivation. But you need to move past daily challenges that arise to stay motivated. Creating new habits takes time and requires attention.

✓ Make time to plan meals for the week
✓ Focus on affordability – include sale items and store brands
✓ Find simple recipes with hands-off cooking steps – slow cooker, sheet pan or one-pot
✓ Add at least 1 more fruit or veggie serving at meals

Include these slow cooker and one-pan recipes in this week’s menu plan. Plus, check out EatRightforLife.com, InSeasonezine.com, and HealthyFamilyProject.com for more delicious recipe ideas.

Slow Cooker Steak Fajitas

Slow Cooker Steak Fajitas

Ingredients:

  • 4 cloves garlic, minced
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • 1 Tbsp. lime juice
  • 2 Tbsps. fresh cilantro
  • 1 lb. flank steak

  • 1 sweet onion, sliced
  • 3 bell peppers seeded, sliced
  • 4 8-inch whole-wheat tortillas
  • 1 cup shredded lettuce
  • Pico de Gallo (if desired)
  • Avocado, sliced (if desired)
  • Plain Greek yogurt (if desired)

Directions:

  • Mix garlic, cumin, chili powder, lime juice, and cilantro in a small bowl. Rub it into the steak.
  • Add steak, onions, and peppers to slow cooker, and cook on low 5-6 hours.
  • Remove steak from slow cooker and slice.
  • Assemble tortillas with steak, peppers, onions, lettuce, Pico de Gallo, avocado and yogurt.

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

Plant-Based Sausage and Potato Skillet

Plant-Based Sausage and Potato Skillet

Ingredients:

  • 1 Tbsp. plus 2 tsp. olive oil, divided
  • 4 small baking potatoes, chopped
  • 1 medium sweet onion, chopped
  • 1 Tbsp. Italian seasoning

  • 4 plant-based Italian sausage links, sliced
  • 1 large green bell pepper, chopped
  • 1 Roma tomato, chopped
  • 1-1/2 tsp. garlic powder
  • 1/2 cup pasta sauce

Directions:

  • In medium bowl, whisk apple cider vinegar, sugar, 2 tsps. salt and water until sugar dissolves; stir in onion. Cover and let stand for 1 hour, drain.
  • In large bowl, whisk balsamic vinegar, orange juice, marmalade, pepper and remaining 1/2 tsp. salt; whisking constantly, slowly drizzle in oil until emulsified. Add spinach; toss to combine.
  • Serve spinach mixture topped with orange, pomegranate arils, pecans, and onion.

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

 

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Dietitians Dish – January 15, 2024

Navel Oranges are a Delicious, Nutritional Gem!

Navel oranges are appealing because they are sweet and seedless. They may offer health benefits attributed to their high concentration of antioxidants and health-promoting nutrients like vitamin C. Navel oranges are also full of fiber and have a low glycemic index, good for blood sugar control. Their potassium content may also help regulate blood pressure. Whether you peel and eat them as a snack or include them in a meal, you can’t go wrong! Sweeten up lunch or dinner with a colorful salad.

Honey Balsamic Salmon Salad

Honey Balsamic Salmon Salad

Ingredients:

  • 2 Tbsps. honey
  • 4 skin-on salmon fillets (about 1-1/4 pounds)
  • 3/4 tsp. salt
  • 1/2 tsp. ground black pepper
  • 2 medium navel oranges

  • 3 Tbsps. balsamic vinegar
  • 2 Tbsps. olive oil
  • 1 package (5 ounces) baby spinach
  • 1 small fennel bulb, thinly sliced
  • 1/2 cup pomegranate arils

Directions:

  • Place oven rack about 6 inches from broiler; preheat broiler to low. Line rimmed baking pan with aluminum foil; spray with cooking spray. In a small microwave-safe bowl, heat honey in microwave on high for 20 seconds or until melted. Place salmon fillets, skin side down, on prepared pan and brush with honey; sprinkle with 1/2 tsp. salt and 1/4 tsp. pepper. Broil salmon 23 minutes or until internal temperature reaches 145°; cool completely. Remove skin from salmon; flake into 1-inch pieces.
  • Slice off the ends of the oranges; place cut side down on cutting board. Slice down the sides of oranges to remove skin and white pith with a paring knife. Hold oranges over small bowl; gently cut along sides of membranes to release each segment.
  • In large bowl, whisk vinegar, oil, and remaining 1/4 tsp. each salt and pepper; add spinach, fennel and orange segments and gently toss.
  • Serve salad topped with salmon and pomegranate arils. Makes about 8 cups.

Spinach, Pomegranate & Orange Salad

Spinach, Pomegranate & Orange Salad

Ingredients:

  • 1/2 cup apple cider vinegar
  • 1 Tbsp. granulated sugar
  • 2-1/2 tsps. kosher salt
  • 1 cup water
  • 1/2 cup thinly sliced red onion
  • 1/4 cup balsamic vinegar
  • 2 Tbsps. fresh orange juice

  • 1 Tbsp. orange marmalade
  • 1/4 tsp. ground black pepper
  • 1/3 cup olive oil
  • 1 container (5 ounces) baby spinach
  • 1 medium navel orange, peeled and cut crosswise into 1/4-inch-thick slices
  • 1/2 cup pomegranate arils
  • 1/3 cup chopped and toasted pecans

Directions:

  • In medium bowl, whisk apple cider vinegar, sugar, 2 tsps. salt and water until sugar dissolves; stir in onion. Cover and let stand for 1 hour, drain.
  • In large bowl, whisk balsamic vinegar, orange juice, marmalade, pepper and remaining 1/2 tsp. salt; whisking constantly, slowly drizzle in oil until emulsified. Add spinach; toss to combine.
  • Serve spinach mixture topped with orange, pomegranate arils, pecans, and onion.

 

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Dietitians Dish – January 8, 2024

Resolve to Enjoy a Berry Delicious New Year!

Did you know…?

✓ Blackberries and raspberries have 8 grams of fiber in a 1 cup serving. That’s more than most high fiber cereals!
✓ Blackberries and raspberries also have half your daily value (DV) of vitamin C in 1 cup. Great for cold & flu season protection!
✓ Blueberries have a good source (at least 10% DV) of fiber and vitamin C, plus potassium, and an excellent source (more than 20% DV) of vitamin K and manganese.
Berries

Start the new year off right by finding delicious ways to add berries to your meals and snacks. If you don’t have all the items in these recipes, don’t be afraid to swap them for similar types of ingredients you have on hand or that may be on sale.

Kiwi, Clementine & Blackberry Salad
with Creamy Poppy Seed Dressing

Kiwi, Clementine & Blackberry Salad

Ingredients:

  • 1/2 cup unsalted pepitas
  • 1/3 cup plain nonfat Greek yogurt
  • 2 Tbsps. fresh lemon juice
  • 2 Tbsps. raw honey
  • 1 Tbsp. grapeseed oil

  • 1 tsp. poppy seeds
  • 3 clementines, peeled and separated
  • 2 kiwis, peeled and thinly sliced crosswise
  • 4-1/2 cups spring mix salad greens
  • 1-1/2 cups halved blackberries

Directions:

  • In large skillet, toast pepitas over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
  • In large bowl, whisk yogurt, lemon juice, honey, oil and poppy seeds; fold in clementines, kiwis, spring mix and blackberries. Makes about 6 cups.
  • Transfer 2 cups salad and 2 Tbsps. pepitas to zip-top plastic bag; freeze overnight or up to 1 month.
  • Serve remaining salad sprinkled with remaining pepitas.

Winter Kiwi, Clementine & Blackberry Smoothie

Winter Kiwi, Clementine & Blackberry Smoothie

Ingredients:

  • 1/2 avocado, peeled, pitted, and chopped
  • 2 cups frozen leftover Kiwi, Clementine & Blackberry Salad
  • 1-1/2 cups unsweetened coconut water
  • 1-1/2 Tbsps. honey

Directions:

  • Purée all ingredients in a blender on high until smooth. Makes about 3-1/2 cups.

 

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Dietitians Dish – January 1, 2024

Start the Year with Superfoods!

Are you making resolutions this year? Instead of a focus on cutting out unhealthy things, create a habit of adding in more (or replacing unhealthy with) nutrient-dense foods. How can you add more fruits, vegetables, and plant-based foods into your meals and snacks? Avocado is full of nutrients and can be used in many ways!

• Spread mashed avocado on a sandwich in place of mayo
• Mix avocado into baked goods
• Blend avocado into smoothies or homemade pudding
• Top a salad or meal with diced avocado
Avocado Pudding

Fiesta Avocado Mac & Cheese

Fiesta Avocado Mac & Cheese

Ingredients:

  • 2 cup dry elbow macaroni, cooked according to package directions
  • 2 ripe, fresh avocados, halved, pitted, and peeled
  • 2 cloves garlic, minced
  • 1/2 tsp. salt
  • 1 cup reduced-fat milk
  • 2 Tbsp. all-purpose flour

  • 1 cup (4 oz.) reduced fat Monterey Jack or Pepper Jack cheese, shredded
  • 2 cup (about 8 ounces) cooked chicken breast meat, diced
  • 2/3 cup canned black beans no salt added, rinsed, and drained
  • 2 Tbsp. salsa verde, fresh or store bought
  • 3/4 cup cherry tomatoes, cut in half

Directions:

  • Place one avocado, garlic, and salt into a small bowl. Mash with fork until smooth. Cut remaining avocado into 1/4-inch pieces and set aside.
  • Heat milk in a medium saucepan over medium heat until just simmering. Add flour, whisking until smooth and thickened. Add cheese, avocado mixture, cooked macaroni, cooked chicken, black beans, and salsa verde stirring until evenly coated; remove from heat.
  • Top with tomatoes and avocado pieces; serve immediately.

Recipe and image courtesy of LoveOneToday.com.

Avocado Berry Blender Muffins

Avocado Berry Blender Muffins

Ingredients:

  • 2 cups rolled oats
  • 2 large eggs
  • 1/2 ripe, fresh avocado, halved, pitted, and peeled
  • 1 ripe banana
  • 1/2 cup applesauce

  • 1/4 cup maple syrup
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 tsp. vanilla extract
  • 1 cup blueberries or berry of choice, fresh or frozen

Directions:

  • Preheat oven to 400°F. Spray a 12-cup muffin tin or line and lightly grease liners.
  • Add all ingredients except berries to a blender. Blend until combined, scraping down the sides as needed until batter is smooth.
  • Divide batter into muffin cups and top with berries. Bake for 15-18 minutes or until a toothpick inserted comes out clean. Transfer to cooling rack and let cool completely before serving.

Recipe and image courtesy of LoveOneToday.com.