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Dietitians Dish – December 26, 2022

Last-Minute Holiday Snacks

If you’re looking for some snack ideas for your final holiday gatherings, we’ve got some great options. Below are a couple of ideas to feature wholesome, nutritious snacks that offer something for everyone to enjoy. Snack boards with little plates will help to avoid the holiday excess we often experience. These ideas might be best for Christmas gatherings, but you can change out the small dishes and cookie cutter shapes or decorator tips used to have more stars for a New Years Eve theme. You’re only limited by your imagination. So, grab some fruits, veggies, nuts, crackers, cheeses, and other favorite snack foods to create your own Holiday Snack Board to share at your next festive gathering!

Holiday Watermelon Snack Board

Holiday Watermelon Snack Board

  • Cucumbers (cut with a small star cookie cutter)
  • Green grapes
  • Sliced radishes
  • Raspberries
  • Brie
  • Crackers
  • Pistachios & almonds
  • Pomegranate arils
  • Mini marshmallows
  • Honey, for dipping
  • Yogurt Pretzels

Directions:

  • Cook pasta as label directs; drain, return to saucepot and cover.
  • Watermelon Christmas Trees: Use a cookie cutter to cut out watermelon slices in a tree shape. You can decorate these or leave plain. Top with a cucumber star!
  • Watermelon “Snow Balls”: Use a melon baller to make watermelon round. Place in a small bowl and sprinkle with shredded coconut.
  • Watermelon, Feta and Mint Stacks: Skewer chunks of watermelon, feta and a mint leaf on toothpicks.
  • Add these 3 watermelon snacks to the snack board and surround with the rest of the ingredients in a fun display.

Recipe and image courtesy of HealthyFamilyProject.com.

Avocado Holiday Tree Bites

Avocado Holiday Tree Bites

  • 3 ripe, fresh avocados, halved, pitted, peeled and mashed
  • 1-1/2 Tbsp. fresh lime juice
  • 3 garlic cloves, minced
  • 1/4 tsp. salt
  • 24 woven-wheat crackers
  • 2 Tbsp. cilantro leaves, finely chopped
  • 2 Tbsp. almonds, slivered
  • 2 Tbsp. red bell peppers, finely diced

Directions:

  • Add garlic to a medium saucepot.
  • Place avocado, lime juice, garlic and salt in a medium bowl. Mash with a fork until smooth. Cover and place in the refrigerator to chill for 1 hour so guacamole is cold before piping onto crackers.
  • Fit a medium pastry bag with an open star tip. While holding the base of the bag, fill with avocado mixture. Gently squeeze bag, piping about 1/2 tablespoon avocado mixture directly onto each cracker, creating avocado “trees”. Divide mixture between 24 crackers.
  • Decorate with cilantro, almonds and red pepper pieces. Store in the refrigerator and serve within one hour of assembly.

Recipe and image courtesy of LoveOneToday.com.

 

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Dietitians Dish – December 19, 2022

Treat Your Family to Holiday Breakfast!

Egg Casserole
If you’re planning for a holiday breakfast with your family or a larger group, start with an egg casserole that you can prepare ahead and bake in the oven. There are many options on IncredibleEgg.org.
Then, add a sweet treat with a fruit-filled cake. The oats and blueberries make it a bit healthier.

Blueberry Breakfast Cake

Blueberry Breakfast Cake

  • 1-1/3 cups flour
  • 3/4 cup quick-cooking oats
  • 1/3 cup sugar
  • 2 tsps. baking powder
  • 1/4 tsp. salt
  • 3/4 cup milk
  • 1/4 cup vegetable oil
  • 1 egg
  • 1 cup frozen blueberries

Directions:

  • Preheat oven to 400ᵒF. Grease an 8-inch round baking pan, then set aside.
  • In a medium mixing bowl, combine flour, oats, sugar, baking powder and salt.
  • In a small bowl, stir milk, oil and egg. Then, pour all at once into the flour mixture.
  • Stir until just moistened (batter will be lumpy). Fold in blueberries.
  • Spoon batter into prepared pan. Bake until cake is golden and pulls away from the sides of the pan – approximately 20-25 minutes. Cool on a rack for 5-10 minutes. Serve warm.

 

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Dietitians Dish – December 12, 2022

Give a Sweet Gift!

Sweets and snacks made with love are a great gift during the holidays. They can even be “better for you” with a couple of extra ingredients. Choose something made with oats, whole grain flour, fruit or veggies added in.
Wait – did someone say veggies in dessert?? YES!
Apple-Peanut Butter Breakfast Nachos
There are a few which add to the texture and nutritional value of the dessert. Zucchini is one of those ingredients that will surprise you (and your gift recipient). Try zucchini in the cookie recipe below. You can also check out InSeasonezine.com for a giftable mason jar cookie mix. There are plenty of sweet options to choose.

Chocolate-Chocolate Chip Zucchini Cookies

Chocolate-Chocolate Chip Zucchini Cookies

  • 1 cup all-purpose flour
  • 1/3 cup whole wheat flour
  • 1/4 cup unsweetened cocoa powder
  • 1 tsp. baking soda
  • 1/2 tsp. salt
  • 3/4 cup packed light brown sugar
  • 1/2 cup unsalted butter, softened
  • 1 large egg
  • 1 tsp. vanilla extract
  • 3/4 cup squeezed dry shredded zucchini
  • 3/4 cup mini chocolate chips

Directions:

  • Preheat oven to 350°; line 2 rimmed baking pans with parchment paper.
  • In medium bowl, whisk flours, cocoa powder, baking soda and salt. In large bowl, with mixer on high speed, beat sugar and butter 2 minutes or until creamy, scraping down sides of bowl; beat in egg and vanilla extract. Reduce speed to low; in 3 batches, add flour mixture and beat 1 minute or until incorporated after each addition. Fold in zucchini and chocolate chips.
  • Using 2 small spoons, drop dough by heaping tablespoons, 1 inch apart, onto prepared pans; press with back of spoon to flatten.
  • Bake cookies 13 minutes or until bottoms are lightly browned and edges are set, rotating pans halfway through baking; transfer to wire rack to cool completely. Makes about 30 cookies.

 

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Dietitians Dish – December 5, 2022

Sweet and Savory Sides

When you think of fruit, you automatically picture their sweetness featured in breakfast or dessert recipes. But fruits are also a great addition to savory sides too. They offer a balance of flavors that take the dish to the next level. They also add a greater variety of nutrients. Next time you’re trying to check the boxes for a balanced meal, choose sides that feature fruits and vegetables.

Braised Cabbage and Apples with Bacon, Blue Cheese and Walnuts

Braised Cabbage and Apples with Bacon, Blue Cheese and Walnuts

  • 1 large head cabbage, quartered, cored, and thinly sliced
  • 6 slices bacon, cut into 1/4-inch pieces
  • 2 medium apples, cored and chopped
  • 1 bay leaf
  • 1-1/2 cups apple cider or apple juice
  • 1 Tbsp. granulated sugar
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • 3 Tbsps. red wine vinegar
  • 1 container (5 ounces) crumbled blue cheese
  • 1/4 cup chopped walnuts

Directions:

  • Cook pasta as label directs; drain, return to saucepot and cover.
  • Preheat oven to 325°. Heat large covered saucepot of water to boiling over high heat. Add 1/2 of the cabbage; cook 3 minutes. With slotted spoon, immediately transfer cabbage to large bowl. Repeat process, returning water to boiling before adding remaining cabbage.
  • Heat medium roasting pan or Dutch oven over medium-high heat. Add bacon and cook 8 minutes or until crisp, stirring frequently. Transfer to paper towel-lined plate to drain. Discard all but 1 tablespoon bacon fat.
  • Add apples, bay leaf, cider, sugar, salt, pepper and cabbage to pan; cover tightly with lid or foil. Roast 55 minutes or until cabbage is tender, stirring every 15 minutes. Remove bay leaf; stir in vinegar.
  • With slotted spoon, transfer cabbage mixture to serving bowl. Sprinkle with cheese, walnuts and bacon to serve.

Pear & Gorgonzola Salad

Pear & Gorgonzola Salad

  • 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 ounces) baby spinach
  • 1 container (4 to 5 ounces) crumbled Gorgonzola cheese
  • 2 medium Bosc pears, cored and thinly sliced

Directions:

  • Add garlic to a medium saucepot.
  • In large skillet, cook bacon over medium heat 10 to 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; top with cheese, pears and bacon.

 

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Dietitians Dish – November 28, 2022

Warm Up with the Comfort of Soups!

Serving soups or stews is a simple way to stretch your budget without skimping on flavor. They offer a great opportunity to add some plant-based ingredients, which are full of nutrients. Beans and whole grains are inexpensive extras that add a variety of textures, protein, and fiber. As the weather cools down and you’re looking for ways to warm up your menu, these tasty stews are full of flavor. They’ll make you feel like you’re a world traveler!

Moroccan Chicken Stew with Couscous

Moroccan Chicken Stew with Couscous

  • 2 Tbsps. olive oil
  • 1-1/4 lbs. boneless, skinless chicken breasts, cut into 1-1/2-inch pieces
  • 3 large yellow onions, thinly sliced
  • 1/2 small yellow onion, chopped
  • 2 cups water
  • 1 tsp. granulated sugar
  • 1 tsp. ground cinnamon
  • 1 tsp. ground ginger
  • 1 tsp. turmeric powder
  • 4 medium carrots, cut into 1-inch pieces
  • 1 large sweet potato, peeled and cut into 1-1/2-inch pieces
  • 1 can (15 oz.) NSA garbanzo beans, drained and rinsed
  • 1 small zucchini, cut into 1-inch pieces
  • 1/2 cup raisins
  • 1 Tbsp. fresh lemon juice
  • 1-1/4 cups dry couscous
  • 1-1/2 tsps. chopped fresh oregano
  • 3/4 tsp. salt
  • 1/8 tsp. ground black pepper

Directions:

  • Cook pasta as label directs; drain, return to saucepot and cover.
  • In large saucepot, heat 1 tablespoon oil over medium-high heat; add chicken and cook 3 minutes or until browned, stirring frequently. Remove chicken; reduce heat to medium. Add remaining 1 tablespoon oil and onions; cook 10 minutes or until soft, stirring occasionally. Add water, sugar, cinnamon, ginger and turmeric; heat to a simmer. Add carrots and potato; cover and cook 20 minutes.
  • Add garbanzo beans, zucchini, raisins, lemon juice and chicken; cover and cook 10 minutes or until chicken is no longer pink and vegetables are tender.
  • Prepare couscous as label directs.
  • Stir in oregano, salt and pepper. Serve stew over couscous.

Mexican Pork Stew

Mexican Pork Stew

  • 4 cooked bone-in center-cut pork chops, deboned, cut into 1-inch pieces
  • 2 cans (14.5 oz. each) Mexican-style stewed tomatoes or squash
  • 1 can (15 oz.) reduced sodium black beans, drained and rinsed
  • 1 can (14.5 oz.) less-sodium chicken broth
  • 1 bag (10 oz.) frozen sweet corn, thawed
  • Fresh chopped cilantro and sliced jalapeños for garnish (optional)

Directions:

  • Add garlic to a medium saucepot.
  • In 5- to 6-quart slow cooker, stir pork chops, tomatoes with their juice, beans, broth and corn; cover and cook on high 4 hours or low 8 hours or until pork is tender. Makes about 8 cups.
  • Serve stew garnished with cilantro and jalapeños, if desired.