Dietitians Dish – October 23, 2023
Savor these Sweethearts of Fall!
Satisfyingly sweet and crunchy, apples are the sweethearts of fall and great sources of fiber and vitamins A and C. There are hundreds of varieties, and each apple has its own unique taste – sweet, tart or somewhere in between.
Use these tips to choose the best apples for your favorite fall creations!
Caramelized Apples: Braeburn, Fuji and Gala
Cheeseboard: Red Delicious & Cheddar, Gala & Brie, Golden Delicious & Blue Cheese, Fuji & Gorgonzola, and Pink Lady & Gouda pair nicely
Homemade Applesauce: McIntosh, Golden Delicious, Pink Lady, and Fuji
Sheet-Pan Pork Tenderloin & Apples
Ingredients:
- 1-1/4 pounds pork tenderloin
- 1 tsp. ground cinnamon
- 1/2 tsp. paprika
- 1 Tbsp. olive oil
- 1 garlic clove, minced
- 1 large Honeycrisp apple, cored and chopped
- 1/2 medium acorn squash, sliced 1/4-inch thick
- 1/2 medium yellow onion, thinly sliced
- 1/2 cup dried cherries
- 1/4 tsp. salt
- 1/4 tsp. pepper
Directions:
- Preheat oven to 400°. Line rimmed baking pan with foil; spray with cooking spray and place pork on the pan.
- In a large bowl, toss together the remaining ingredients; then spread them out on the pan surrounding the pork. Roast 25 minutes or until internal temperature of pork reaches 145° and vegetable mixture is tender. Let the pork stand for 5 minutes before slicing.
Quick Apple Crisp Bowl
Ingredients:
- 1 medium Gala or Braeburn apple, cored and sliced 1/4-inch thick
- 1 cup granola cereal
- 3 Tbsps. sliced almonds
- 1 Tbsp. light brown sugar
- 1/4 tsp. ground cinnamon
- 1-1/2 Tbsps. unsalted butter, cut into small pieces
- 1/3 cup low-fat yogurt (optional)
Directions:
- In a medium bowl, toss together the apple, granola, almonds, brown sugar, and cinnamon. Evenly divide apple mixture into 2 small microwave-safe bowls; top each with half the butter.
- Cover 1 bowl with paper towel and cook in microwave oven on high 1 minute or until apples are just tender; stir to combine. Repeat with the remaining bowl. Serve topped with yogurt, if desired.
Dietitians Dish – October 16, 2023
Try a New Take on Tacos
Tacos can be a versatile plant-forward meal. Following a plant-based lifestyle
is more flexible than a strict vegan or vegetarian diet. It’s more flexitarian in nature and means eating mostly fruits, vegetables, legumes, and other plant-based, non-animal foods.
• Weight loss
• Lower cholesterol and blood pressure
• Brain health
• Lower cancer risks
• Longer lifespan and quality of life
• Conserves water
• Protects habitats
• Reduces greenhouse gas emissions
Cauliflower is a great addition to plant-based meals because of the various nutrients it offers. This versatile, Vitamin C-rich vegetable can be eaten raw or cooked, as well as swapped for favorite foods like pizza crust, mashed potatoes, and white rice. You can even replace meat in a taco with seasoned cauliflower florets.
Roasted Cauliflower Tacos with Avocado-Black Bean Salsa
Ingredients:
- 2 garlic cloves, minced
- 1 medium head cauliflower, cut into small florets
- 2 Tbsps. extra virgin olive oil
- 1-3/4 tsps. ground chipotle pepper
- 1/2 tsp. plus 1/8 tsp. salt
- 1/2 tsp. plus 1/8 tsp. pepper
- 1 large tomato, diced
- 1-1/2 cups rinsed and drained canned black beans
- 1/4 cup chopped fresh cilantro leaves
- 2 Tbsps. fresh lime juice
- 1 avocado, peeled, pitted, and chopped
- 12 (6-inch) corn tortillas, warmed
- 1/4 cup reduced fat sour cream
Directions:
- Place large, rimmed baking pan in oven; preheat oven to 475°.
- In large bowl, toss garlic, cauliflower, oil, 1-1/2 tsps. chipotle pepper, and 1/2 tsp. each salt and pepper. Spread in single layer on hot pan; roast 15 minutes or until charred, turning once during last 2 minutes of cooking.
- In medium bowl, toss tomato, beans, cilantro, lime juice, and remaining 1/4 tsp. chipotle powder, and 1/8 tsp. each salt and pepper; fold in avocado.
- Evenly fill tortillas with cauliflower mixture and avocado mixture, then top each with sour cream.
Dietitians Dish – October 9, 2023
Give them a Healthy Start!
| ✓ Omega-3 fats | ✓ Potassium | ✓ Niacin | ✓ Lutein |
| ✓ Dietary fiber | ✓ Folic acid | ✓ Choline |
Avocado can be a nutritious part of healthy development!
Choose based on firmness (not color) and when you’ll use them.
Immediately
RIPE = Gives to pressure but not mushy
Use in 1-2 days
ALMOST RIPE = Slight give to pressure
Use in 4-5 days
FIRM = Doesn’t give to pressure
Store whole avocados on a shelf in the refrigerator (to slow ripening) for up to 2 weeks. How long they’ll last is based upon their ripeness. If they’re cut, rub the flesh with lemon or lime juice and seal in an airtight container to prevent turning brown.
AVOCADO(N’T)!
Storing whole avocados submerged in water could cause foodborne illness from Listeria and Salmonella.
DO NOT try this viral “hack”.
Get creative with how you add avocados. The whole family will love a sweet start to the day with this nutrient-packed breakfast!
Avocado Green Apple Cini-Mini Cookies
Ingredients:
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1 tsp. baking powder
- 1 tsp. cinnamon
- 1/4 tsp. salt
- 1/2 ripe, fresh avocado, halved, pitted and peeled
- 1/4 cup applesauce
- 1 large egg
- 1 tsp. vanilla extract
- 1/4 cup maple syrup
- 1 small green apple, peeled and diced
Directions:
- Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.
- In a large bowl, combine the oats, flour, baking powder and salt.
- In a medium bowl, mash the avocado. Add the applesauce, egg, vanilla, and maple syrup. Whisk until smooth.
- Pour the wet mixture into the dry ingredients and stir until just combined. Fold in the chopped apples.
- Drop cookie dough onto the prepared baking sheet using a cookie scoop or spoon, and gently flatten until about 3/4-inch thick. Bake for 10 minutes or until slightly brown and firm around the edges. Allow cookies to cool for 5-10 minutes.
Recipe and image courtesy of LoveOneToday.com.
Dietitians Dish – October 2, 2023
Feed a
Healthy Heart!
There are a wide variety of foods which contain nutrients that protect blood pressure and heart health.
Unpeeled apples contain fiber and polyphenols which may reduce the risk of heart disease and cancer. Dietary fiber and unsaturated fats in avocados have been linked to good cardiovascular health. Omega-3 fatty acids in shrimp also have been shown to benefit heart health and cholesterol. Put these protective foods together in a balanced diet and you have a colorful and delicious way to enjoy better heart health!
Avocado and Shrimp Salad
Ingredients:
- 2 Tbsps. fat-free plain Greek yogurt
- 2 Tbsps. canola or corn oil
- 3 tsps. lime juice
- 1/4 tsp. pepper (freshly ground preferred)
- 1/8 tsp. salt
- 1 pound large peeled & deveined shrimp
- 1 small apple, finely diced
- 1-1/2 cups finely chopped celery (about 3 stalks)
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped green onion
- 1 medium avocado, diced
- 4 large Bibb lettuce leaves (optional)
Directions:
- To cook raw shrimp, add the shrimp to a large pot of boiling water. Cook for 2 to 3 minutes, or until all the shrimp turn pink on the outside. Drain in a colander. Run the shrimp under cold water to stop the cooking process. Drain well. Discard tails and chop.
- Meanwhile, in a large bowl, whisk together the yogurt, oil, lime juice, pepper, and salt.
- Stir in the shrimp, apple, celery, cilantro, and green onion. Then, gently stir in the avocado.
- Serve immediately, or cover and refrigerate to serve cold.
- When ready to serve, spoon the salad into the lettuce leaves.
Recipe (adapted) and image from the American Heart Association collection at recipes.heart.org.recipes.heart.org.
Dietitians Dish – September 25, 2023
Simply Sneaky Veggies!
Sometimes, the best way to begin introducing more veggies is hidden in a meal they enjoy.
Mac & cheese or pasta sauce can easily incorporate pureed veggies. Add some finely diced veggies as a pizza topping. Pureeing and finely chopping are simple strategies to add extra veggies. Once your picky eater has tasted the final product, be sure to tell him/her what they enjoyed so they don’t feel tricked!
Make mini meatloaves with a few chopped veggies. Round out the meal with some fruit and a salad. If you’re feeling adventurous, combine them into a sweet and savory salad!
Mini Turkey Meatloaves
Ingredients:
- 2 eggs
- 1-1/2 pounds ground turkey
- 2 garlic cloves, minced
- 1/2 cup chopped bell pepper
- 1/4 cup fat-free milk
- 3 Tbsps. chopped onion
- 3 Tbsps. old-fashioned rolled oats
- 1/2 tsp. salt
- 1/2 tsp. ground black pepper
- 1/4 cup ketchup
Directions:
- Preheat oven to 350°. Spray 4 (5-ounce) mini loaf pan wells with non-stick cooking spray.
- In large bowl, whisk eggs; gently mix in turkey, garlic, bell pepper, milk, onion, oats, salt, and pepper until just combined. Divide turkey mixture into prepared wells.
- Bake meatloaves for 15 minutes, then brush tops with ketchup. Bake 15 minutes more or until internal temperature reaches 165°.
Pear and Gorgonzola Salad
Ingredients:
- 8 slices bacon
- 1/4 cup extra virgin olive oil
- 2 Tbsps. minced shallot
- 1-1/2 Tbsps. balsamic vinegar
- 1/2 tsp. Dijon mustard
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
- 1 package (10 oz.) baby spinach
- 1 container (4-5 oz.) crumbled Gorgonzola cheese
- 2 medium pears, cored and thinly sliced
Directions:
- In large skillet, cook bacon over medium heat for 10-12 minutes or until crisp. Transfer to paper towels to drain. When bacon is cool enough to handle, crumble into 1-inch pieces.
- Meanwhile, in medium bowl, whisk together oil, shallot, vinegar, mustard, salt, and pepper until well blended.
- In large salad bowl, toss spinach with dressing until combined. To serve, evenly divide spinach mixture over 8 salad plates; then top with cheese, pears, and bacon.
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