Dietitians Dish – December 25, 2023
Enjoy a Rainbow!
Bell peppers and brussels sprouts are high in vitamin C, which helps the body
absorb iron. Growth and development require adequate amounts of this mineral. Iron is necessary for making proteins that transport oxygen from the lungs to the rest of the body. The hemoglobin protein in red blood cells carries oxygen throughout the body, while the myoglobin protein provides oxygen to muscles. Iron is also essential for producing some types of hormones.
Glow Up Bowl
Ingredients:
- 2 ribeye pork chops, 1-inch-thick
- 2 tsps. seasoning salt, to taste
- 2 tsps. black pepper
- 1 tsp. garlic powder
- 2/3 cup honey mustard
- 2 cups shaved Brussels sprouts
- 2 onions, quartered
- 2 bell peppers, quartered
- 2 zucchinis, thickly sliced
- 2 Tbsps. olive oil
Directions:
- Season pork chops to taste with part of the seasoning salt, black pepper, and garlic powder.
- Brush a grill marked cast iron pan with vegetable oil. Cook the pork chops on each side for 4-5 minutes until they reach an internal temperature of 145°F. Brush the chops with honey mustard on each side before flipping. Remove from the pan and set aside covered in foil.
- Toss veggies in olive oil. Add veggies to grilled cast iron and cook over medium high heat for 3-4 minutes on each side. Cook until they have a nice char on them. You want them to be tender
but with a slight crunch on the exterior. - Wash and thinly slice Brussels sprouts into strips using a large kitchen knife or the slice setting on your food processor.
- Heat olive oil in a skillet on medium high heat. Add shaved Brussels sprouts, plus remaining salt, pepper, and garlic powder and stir to coat evenly.
- Cook for 8-10 minutes or until tender and some of the sprouts are slightly charred or darkly caramelized around the edges. Remove from heat, cover, and set aside until you’re ready to serve.
- In a serving bowl, top shaved Brussels sprouts with grilled veggies and honey mustard pork chops.
Recipe (adapted) and image courtesy of the National Pork Board.
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
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
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.
Dietitians Dish – December 11, 2023
A sweet and juicy package full of nutrients!
• 100 calories per serving
• No sodium, fat, or cholesterol
• Excellent source of fiber (22% DV)
• Vitamin C & antioxidants – which vary by skin color!
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
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.
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
- 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.
Dietitians Dish – November 27, 2023
Give Potatoes some Pizzazz!
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!
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.