Dietitians Dish – September 25, 2023

Simply Sneaky Veggies!

Getting picky eaters to enjoy vegetables can be a challenge.
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.

Dietitians Dish – September 18, 2023

Simply and Delicious Dinners!

Soup can be a nutritious meal.
Whether you’re starting with canned soup as a base or from scratch, create a wholesome meal by adding a variety of vegetables, beans, meats, and grains. Stock up on produce staples like carrots, celery, onions, and potatoes when they’re on sale. Whole onions last 2-3 months when stored in a cool, dry place. Potatoes can also last up to 2 months in a cool, dark place. Chop up recipe veggies ahead of time to make weeknight cooking easier. If you’ve got extra that aren’t needed for planned meals or snacks, freeze them. Blanching first helps maintain their quality and flavor.

How to Blanch –

1. Boil water, then add fresh chopped vegetables for 2-3 minutes.
2. Transfer to an ice bath for a minimum of 5 minutes, to cool and halt the cooking process.
3. Remove from water, pat dry, and transfer into a zippered freezer bag or airtight container. They’re ready to freeze!

Tuscan Bean Soup

Ingredients:

1 Tbsp. olive oil
2 carrots, diced small
2 celery stalks, diced small
1 small yellow onion, diced small
2 garlic cloves, minced
3 cans (14 – 15.5 oz. size) cannellini, red kidney and/or garbanzo beans, drained and rinsed

1 can (14.5 oz.) less-sodium chicken broth
1-1/2 cups tomato purée
1 cup water
1/4 tsp. salt
1/8 tsp. ground black pepper

Directions:

In large saucepot, heat oil over medium heat until hot. Add carrots, celery, and onion. Cook 4 to 5 minutes or until vegetables are soft and onion is translucent, stirring occasionally. Add garlic and cook for 1 minute, stirring occasionally.
Add beans, broth, tomato purée, and water. Heat to boiling over high heat; reduce heat to simmering. Cover and simmer 45 minutes; stir in salt and pepper.

Dietitians Dish – September 11, 2023

Convenience Elevates Flavors!

Ultra-processed foods are oft en considered bad, but there are some processed foods that make it easier to eat more nutritious foods. Frozen, canned, or prepared produce items are time savers that easily add nutritional value to a meal. For many people, needing more time to prepare fresh produce makes consuming them less likely. The convenience of processed items saves time without skimping on flavor. Precooked chicken sausage and batch-cooked or rotisserie chicken make quick dinners a reality. Prepared zucchini noodles and refrigerated pastas are another way to cut prep time to create some delicious (and nutrient-packed) meals!

Antipasto Sausage and Zoo dle Salad

Ingredients:

1 lb. zucchini noodles
1/2 lb. fully cooked Italian chicken sausage, sliced crosswise
1/2 (8 oz.) package fresh mozzarella pearls, drained
1 cup halved grape tomatoes
1/4 cup finely chopped red onion

1/4 cup pitted Kalamata olives, chopped
2 Tbsps. chopped fresh basil
2 Tbsps. olive oil
1 Tbsp. red wine vinegar
1 tsp. salt-free dried Italian seasoning
1/4 tsp. black pepper

Directions:

In a large bowl, toss all ingredients. Makes about 8 cups.

Chicken & Broccoli Gnocchi all a Vodka

Ingredients:

2 cups small broccoli florets
2 Tbsps. unsalted butter
1 bag (12 oz.) refrigerated gnocchi
1-1/2 cups shredded cooked chicken
1 cup vodka sauce
2 Tbsps. chopped fresh basil
2 Tbsps. grated Parmesan cheese

Directions:

Heat a large saucepot of salted water to a boil over high heat. Add broccoli; cook 3 minutes or until bright green and tender. Drain.
In large skillet, melt butter over medium heat; add gnocchi. Increase heat to high; cook 5 minutes as label directs. Reduce heat to medium. Add chicken, sauce, basil, and broccoli; cook for 2 minutes or until heated through, stirring occasionally. Makes about 4 cups.
Serve gnocchi sprinkled with cheese.

Dietitians Dish – September 4, 2023

Appeal of Apples!

Apples are a source of carbs, but they don’t cause a spike in blood sugar like other sweets with added sugars. Instead, their fiber and natural sugars provide steady energy. Apples are also full of phytochemicals and antioxidants which off er many health benefits including:

• Weight management	• Heart health	• Immune system support	• Brain support
• Gut health	• Lung protection	• Diabetes management	• Cancer prevention

Finding simple and delicious ways to include apples in your daily menu
may be key to unlocking better health.
These 5-ingredient or less options make a great start to the morning, or a tasty lunch, snack, or dessert!

Apple-Peanut Butter Breakfast Nachos

Ingredients:

1/4 cup unsweetened coconut flakes
1/3 cup creamy unsalted peanut butter
1/3 cup warm water
2 medium Fuji or Gala apples
1/2 cup granola
1/4 cup sweetened dried cherries

Directions:

In small skillet, toast coconut flakes over medium heat for 3 minutes or until lightly browned and fragrant, stirring frequently. Transfer to a plate to cool.
In a small bowl, whisk peanut butter and warm water.
Cut 2 medium Fuji or Gala apples into quarters; remove cores and slice 1/8-inch thick. On a serving plate, layer half the apples and drizzle with peanut butter mixture; repeat layers.
Sprinkle granola over nachos. Then, sprinkle cherries and toasted coconut over nachos. Makes about 5 cups (4 servings).

Apple Cookies

Core and slice apples horizontally. Top with creamy nut or seed butter, granola, and mini chocolate chips.

A Healthy & Delicious Treat!

Dietitians Dish – August 28, 2023

Batch Cooking Saves Time

Prepping food and planning out meals saves time and money.

Batch cooking is one type of prep that goes a long way for busy weeknight meals.

This batch cooked chicken using a slow cooker is great for weekend meal prep.Once they’re cooked, you can dice or shred up the chicken breasts and portion out (and freeze) for other recipes. Individual recipe portions can be frozen in separate freezer-safe, zip-top plastic bags and stored for up to three months. Just be sure to label the bags with the contents, portion size and date.

These and other delicious recipe ideas featuring pre-cooked chicken are available on InSeasonezine.com. This is also a great option if you’re cooking for a large group!

Batch Slow Cooker Chicken

Ingredients:

6-1/2 pounds boneless, skinless chicken breasts (about 10 chicken breasts)
2 tsps. garlic powder
2 tsps. ground black pepper
2 tsps. onion powder
1/4 tsp. salt
4 cups less-sodium chicken broth

Directions:

Sprinkle both sides of chicken with garlic powder, pepper, onion powder and salt.
In a 5- to 6-quart slow cooker, add chicken and broth; cover and cook on high 3-1/2 hours or low 7 hours or until internal temperature of chicken reaches 165°.
Transfer 2 chicken breasts to cutting board; chop. Transfer remaining chicken to large bowl; with 2 forks, shred into bite-size pieces. Makes 4 cups chopped chicken and 9-1/2 cups shredded chicken.

Tuscan Chicken Skillet Pasta

Ingredients:

2 cups chopped, cooked chicken
1/2 (16-ounce) package linguine
1 can (14.5 ounces) diced tomatoes with basil, garlic, and oregano
2 cups loosely packed baby spinach
1/4 tsp. kosher salt
1/4 tsp. ground black pepper
1/3 cup grated Parmesan cheese plus additional for garnish (optional)

Directions:

In a large, high-sided skillet, add pasta and 2½ cups water, heat to a boil. Reduce heat to low; cover and cook for 5 minutes. Stir in tomatoes with their juice, spinach, salt, pepper, and chicken; cover and cook 8 minutes or until pasta is al dente and sauce has thickened.
Stir in cheese; serve garnished with basil and cheese, if desired. Makes about 6 cups.

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