Dietitians Dish – August 14, 2023
Back to School Mood Boosters
Heading back to school can be both exciting and depressing.
With all the stress and changes to adjust to be sure to fuel up with healthier items. There are a variety of nutrients and phytochemicals that can help improve one’s mood.
Try packing some of these foods in your kiddos’ lunches (or your own)!
Berries contain quercetin which acts as a natural antidepressant, suppressing monoamine oxidase (MAO) an enzyme known for causing depression.
Fatty fish and shrimp are full of omega-3 fatty acids, which are anti-inflammatory and can cross directly into the brain giving an almost immediate boost in mood.
Dark Chocolate contains natural serotonin, antioxidants, and mood boosting flavonoids.
Chia seeds contain magnesium, omega-3 fatty acids, micronutrients, protein, and fiber in a tiny package. A diet low in magnesium can contribute to physical weakness and feelings of depression.
Blueberry-Banana Chia Seed Muffins
Ingredients:
- 1 cup all-purpose flour
- 1/2 cup brown sugar
- 1/2 cup oat flour
- 1 Tbsp. chia seeds
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. ground cinnamon
- 1/4 tsp. salt
- 2 large eggs
- 2 very ripe bananas, mashed
- 1/2 cup vegetable oil
- 1 cup blueberries
- 1/2 cup sliced almonds
Directions:
- Preheat oven to 350°F. Spray a 12-cup muffin pan with cooking spray.
- In medium bowl, whisk all-purpose flour, sugar, oat flour, chia seeds, baking powder, baking soda, cinnamon, and salt. In large bowl, whisk eggs, bananas, and oil until combined; stir in flour mixture until just combined. Fold in blueberries and divide into the prepared muffin cups; sprinkle with almonds.
- Bake muffins 20 minutes or until toothpick inserted in center of muffins comes out clean; cool 10 minutes in pan. Makes 12 muffins.
Dietitians Dish – August 7, 2023
Sweeten Your Summer – with Peaches
Plentiful summer produce makes it easy to eat what your body needs to thrive.
If you don’t like the simplicity of raw, fresh produce as a snack, add them to your meals. Try grilling peaches! Their sweetness is intensified when they are grilled, which is also true of many types of fruits.
Instead of biting into a ripe, juicy peach, cut it into wedges and grill it, then add them to a salad. There’s a great wellness combination when served with pork. Peaches provide 6% of Vitamin A and 15% of Vitamin C that your body needs daily. They also contain Vitamins E & K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper. Pork contains many of the same nutrients just in larger amounts. Try these recipes to power up with pork and peaches!
Grilled Bone – In Pork Chops
Ingredients:
- 1/4 cup honey
- 2 Tbsp. vegetable oil
- 1 Tbsp. apple cider vinegar
- 1 tsp. ground cumin
- 1/2 tsp. red pepper flakes
- 8 bone-in pork chops (half inch thick; about 3 ounces each)
- Salt
- Ground black pepper
- 3 peaches (ripe, firm, pitted, and cut in wedges)
Directions:
- Begin by making the marinade. In a small bowl, whisk together the honey, oil, vinegar, cumin, and red pepper flakes. Remove half to make sauce later.
- Place pork chops in a resealable plastic bag with the marinade. Place the plastic bag in the fridge for 1 hour.
- Heat a grill over medium-high heat. Remove the pork chops from the bag and lightly sprinkle with salt and pepper. Place pork chops on the center of the grill grate, then place peach wedges cut sides down around the outer edge. Cook pork chops until they release from the grill, about 4 minutes. Flip and cook on the other side for another 3 minutes. Grill peaches just until grill marks have formed and flip to grill both sides. Cook the pork chops to an internal temperature of 145°F and let rest for 3 minutes. Use grilled peach wedges in the arugula and peach salad recipe shown below.
Arugula and Peach Salad
Ingredients:
- 1/4 cup honey
- 2 Tbsps. apple cider vinegar
- 1 Tbsp. pure maple syrup
- 1 tsp. Dijon mustard
- 1 tsp. fresh thyme leaves
- 1/4 cup Extra virgin olive oil
- 6 cups loosely packed baby arugula
- Grilled peach wedges (from above recipe)
Directions:
- In a large bowl, whisk together vinegar, maple syrup, mustard, and thyme leaves. Whisk in the oil next.
- Add the baby arugula and peach wedges. Gently toss until evenly coated. Serve with grilled pork chops.
Recipes (adapted) and images from Yummly.
Dietitians Dish – July 31, 2023
Turkey – Not Just for Thanksgiving!
Turkey is a versatile choice for meals and a good source of protein.
It’s also rich in niacin, Vitamins B6 & B12 and choline. Turkey is a good source of magnesium and phosphorus, plus provides iron, potassium, and zinc. It’s also high in selenium, which may help support your immune system.
Enjoy some turkey this summer so you can maintain good health for your summer fun!
Try turkey atop your salads or grain bowls filled with colorful vegetables. This taste of the Caribbean is one you’re sure to add to your family’s menu any time of year!
Caribbean Turkey Steaks
Ingredients:
- 4 Plainville Farms Turkey Steaks
- 1 onion
- 3 garlic cloves
- 3/4 tsp. ketchup
- 1 tsp. Worcestershire sauce
- 1/2 tsp. thyme
- 1/2 tsp. brown sugar (optional)
- 1 Tbsp. Caribbean curry powder
- 1 Tbsp. oil
Directions:
- Finely slice the onion and crush and mince the garlic. Place into a dish and add in the ketchup, Worcestershire sauce, brown sugar, curry powder, and thyme. Place the turkey steaks into the marinade and turn to coat. Cover with a lid and place in the fridge to marinate for 30 mins or more (best overnight).
- Once marinated, remove the turkey from the fridge. Heat oil in a large, non-stick frying pan to high heat. Place the turkey and onions in the hot pan. Cook for 3 minutes on one side, then flip and cook for 3 minutes on the other (until browned).
- Pour in the remaining marinade sauce and turn the heat down to medium. Continue to cook until the turkey is cooked through. Serve over a salad or rice.
Recipe (adapted) and image courtesy of Plainvillefarms.com.
Dietitians Dish – July 24, 2023
Fresh Flavors for Summer
It’s National Blueberry Month, and blueberries are just one of the many produce items with numerous health-protecting nutrients. Dating back over 13,000 years, Native Americans used blueberries for medicinal purposes and flavoring. Today, their heart health benefits and menu versatility make them worth choosing any day of the year. Whether you create a delicious salad combination or cook/bake with blueberries, you can’t go wrong! Stock up when they’re on sale and freeze the extra. Frozen blueberries are a refreshing summer snack and are great in recipes. Check out
Blueberry.org for more ideas.
Blueberry & Provolone Stuffed Chicken
Ingredients:
- 1 cup frozen blueberries
- 4 boneless, skinless chicken breasts
- Salt and pepper to taste
- 8 thin slices of provolone cheese
- 32 fresh basil leaves
- 3 Tbsp. lime juice
- 1 Tbsp. unsalted butter
- 1 Tbsp. vegetable oil
Directions:
- Place frozen blueberries in a colander over a bowl or sink. Let juices drain as they thaw.
- Halve chicken breasts horizontally, keeping the long side of the chicken breast attached. Open halves like a book and pound breasts until 1/4” thick. Season all sides with salt and pepper.
- Place each chicken breast on a work surface cut side up. Add about 1/4 cup blueberries on top of the chicken and then top with 2 slices of provolone and 8 basil leaves, maintaining a 1” border on the chicken.
- Roll the chicken breasts up lengthwise and tie with kitchen twine. Repeat with remaining chicken breasts.
- Preheat oven to 450°F.
- Heat butter and oil in a large ovenproof skillet. Add the stuffed chicken and cook until brown on all sides, about 8-10 minutes.
- Transfer to the oven and bake until internal temperature is 165°F, about 7-8 minutes. Transfer to plates and let rest about 10 minutes before serving.
Blueberry & Watermelon Salad with Marinated Feta
Ingredients:
- 1/3 cup cubed feta cheese
- 1/3 cup thinly sliced red onion
- 2 Tbsp. olive oil
- 1 tsp. lemon zest
- 2 Tbsps. lemon juice
- Pinch of hot pepper flakes
- 2 cups cubed seedless watermelon
- 1 cup fresh blueberries
- 1 cup chopped cucumber
- 1/4 cup loosely packed, thinly sliced fresh basil
Directions:
- Toss together feta, red onion, oil, lemon zest, lemon juice, and hot pepper flakes. Let stand for 10 minutes.
- Toss together watermelon, blueberries, cucumber, and basil. Transfer to small serving platter. Top with the feta mixture.
© 2024 C&S Wholesale Grocers and Vimax Media unless otherwise noted. All rights reserved.
The Eat Right for Life website does not provide medical advice, diagnosis or treatment. The information provided on this website is intended for general consumer understanding and education only. It is not intended to be a substitute for professional medical advice. The content is not intended to be used for medical diagnosis or treatment. Additionally, as health and nutrition research continuously evolves, we do not guarantee the accuracy, completeness, or timeliness of any information presented on this website.
