Dietitian's Dish
 

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Dietitians Dish – November 13, 2023

Thankful for Simple Sides

This Thanksgiving, I challenge you to skip any traditional recipes that feature heavily processed ingredients. Choose simple recipes with fewer ingredients that are full of flavor and valuable nutrients. It’s an easy way to avoid extra calories, fat, sodium, and added sugars. Bring some vibrant colors to your table with sweet ingredients like squash and beets.

These side dishes would be tasty options to include on your holiday dinner menu!

Gluten Free Butternut Squash and Apple

Gluten Free Butternut Squash and Apple

Ingredients:

  • 1 large butternut squash
  • 1 cup no-sugar-added applesauce
  • 1 tsp. brown sugar
  • 1/8 tsp. salt
  • 1/4 tsp. cinnamon
  • 1/4 cup dried cranberries
  • 1 tsp. dried sage

Directions:

  • With a heavy knife, slice the top and bottom off the squash and discard. Slice the squash in half horizontally. On a cutting board, stand half the squash upright, either cut side down. Slice skin off starting from top and cutting straight down the squash. Rotate squash clockwise and repeat, until all skin is peeled. With a large spoon, scoop out seeds and discard. Repeat with the other half of squash. Chop peeled squash into 1-inch dice. TIMESAVING HACK: Skip the labor of this step and purchase packaged butternut squash chunks (check the produce department).
  • Transfer squash to a microwave-safe bowl, cover, and microwave on high for 10 minutes, stirring halfway through cooking time. In a saucepan, place cooked squash. Add the applesauce, sugar, salt, cinnamon, dried cranberries, and sage and stir to combine. Cook over medium heat until heated through, about 5 minutes.

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

Roasted Beets with Oranges, Ricotta & Honey

Roasted Beets with Oranges, Ricotta & Honey

Ingredients:

  • 4 medium fresh beets, ends trimmed
  • 1 Tbsp. olive oil
  • 3 medium oranges
  • 1 cup whole milk ricotta cheese
  • 1/4 cup honey
  • Chopped fresh rosemary for garnish (optional)

Directions:

  • Preheat oven to 375°F. Rub beets with oil; wrap individually in aluminum foil and place on rimmed baking pan. Roast beets 1 hour or until tender and easily pierced with a knife. Carefully open the aluminum foil to allow steam to escape; let stand 20 minutes or until cool enough to handle. Peel and dice beets.
  • Slice off the ends of the oranges; place each cut side down on a cutting board. With a paring knife, slice down the sides of the oranges to remove the skin and white pith. Hold oranges over a large bowl; gently cut along sides of membranes to release each segment. Add beets, then toss. Makes about 4 cups.
  • Serve beet mixture topped with cheese, drizzled with honey, and garnished with rosemary, if desired.

 

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Dietitians Dish – November 6, 2023

Sheet-Pan Pork Tenderloin & ApplesA gluten-free diet eliminates foods that contain or are cross-contaminated by the gluten protein. Foods containing wheat, barley, and rye should be avoided. While oats are naturally gluten free, they may become cross-contaminated at the farm, in storage, or during transport to the food manufacturer. Look for Gluten Free on packages and shelf tags.
Sheet-Pan Pork Tenderloin & ApplesDates are a diabetic-friendly source of vitamins and minerals like calcium, iron, potassium, zinc, and magnesium. They’re also a source of antioxidants, which can help reduce inflammation and oxidative stress in the body. Eating dates daily may improve total & HDL cholesterol levels. With a lower Glycemic Index, dates should not cause dramatic blood sugar spikes when eaten in limited amounts.

Gluten Free Pecan Date Nut Bites

Gluten Free Pecan Date Nut Bites

Ingredients:

  • 10 dates, pitted
  • 1/2 cup raw hazelnuts
  • 1/2 cup raw pecans
  • 1 cup almond meal
  • 1/8 tsp. salt

  • 1/2 tsp. vanilla extract
  • 1 Tbsp. coconut oil, melted
  • 1 tsp. maple syrup
  • 1 Tbsp. espresso powder (mixed with 2 Tbsp water)
  • 2 Tbsps. cocoa powder

Directions:

  • Soak dates in hot water for 10 minutes. Drain water.
  • Chop nuts in a food processor. Add almond meal and pulse a few times. Add salt,
    vanilla, coconut oil, maple syrup, espresso mixture and dates and pulse until a dough forms.
    Dough will be sticky. Transfer dough to a bowl.
  • Roll the dough into 3/4-inch balls. Roll the balls in the cocoa powder. Keep chilled.

Recipe and image courtesy of Healthecooks.com

Pumpkin Oatmeal Energy Bites

Pumpkin Oatmeal Energy Bites

Ingredients:

  • 2-1/4 cups gluten free oats, uncooked
  • 1/4 cup oat flour
  • 1/2 – 1 tsp. pumpkin pie spice
  • 3/4 cup pureed pumpkin
  • 2 Tbsps. honey

Directions:

  • To make oat flour, place 1/4 cup of oats in blender or food processor. Process until finely ground.
  • Place oats, oat flour, and pumpkin pie spice in large bowl; stir to blend well. Add pumpkin and honey. Stir until ingredients are well blended.
  • Shape into 24 (about 1 inch diameter) balls. Refrigerate, covered, until chilled. Store left overs in refrigerator, covered.

Recipe (adapted) and image courtesy of Quakeroats.com

 

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Dietitians Dish – October 30, 2023

Tailgate Trade Ups

Imagine it – all week long you focus on eating well and then a weekend tailgate or party derails your efforts. That doesn’t have to be the case. Create a tasty tailgate menu that’s focused on smart swaps and more plant-based ingredients. You don’t have to skimp on flavor!

• Use mashed white beans or Greek yogurt in place of sour cream or mayonnaise in dips. They offer a similar taste and consistency but are packed with fiber, protein, digestion-friendly probiotics, and essential nutrients.
• Ditch the deep fryer! Instead, try baking or air frying zucchini fries, sweet potato skins, or cauliflower “wings”.

zucchini fries
Scan here for a delicious recipe for Honey-Sesame “wings”!

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Skinnier Potato Skins

Skinnier Potato Skins

Ingredients:

  • Nonstick cooking spray
  • 4 small russet potatoes
  • 2 Tbsps. olive oil
  • 4 strips lower sodium turkey bacon, chopped
  • 1/2 cup reduced fat shredded Colby Jack cheese
  • 1/4 cup plain nonfat Greek yogurt
  • 2 green onions, thinly sliced

Directions:

  • Preheat an air fryer to 400°F. Rub potatoes with 1/2 Tablespoon of oil and pierce all over with a fork; air fry for 40 minutes or until tender. Cool slightly.
  • In large skillet, heat 1 tablespoon oil over medium heat; add bacon and cook 5 minutes or until golden brown, stirring frequently. Transfer bacon to paper towel-lined plate.
  • When potatoes are cool enough to handle, cut lengthwise in half; with a spoon, leaving about a 1/4-inch wall, scoop out inside portion (reserve for another use). Brush both sides of potato skins with the remaining 1/2 Tablespoon oil.
  • In batches, if necessary, air fry skins, cut side up, 4 minutes or until edges are crisp; sprinkle with cheese and air fry 2 minutes more or until cheese is melted.
  • Serve skins topped with yogurt, onions, and bacon.

Flavor Variations:
Pizza Potato Skins – Use shredded reduced fat Italian cheese blend and turkey pepperoni,
and top with cherry tomatoes, pepperoncini rings and crushed red pepper flakes.

Cheesy-Bruschetta Potato Skins – Use shredded reduced fat mozzarella cheese and top with
halved cherry tomatoes tossed with olive oil, minced garlic, sliced fresh basil, salt and pepper.

 

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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!

Apple Pies, Tarts & Crisps: Honeycrisp, Granny Smith, Jonagold, Braeburn and Cortland
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

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

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.

 

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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.

Benefits of a plant-based lifestyle:

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 Pizza

 

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

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.