Dietitians Dish – October 9, 2023
Give them a Healthy Start!
| ✓ Omega-3 fats | ✓ Potassium | ✓ Niacin | ✓ Lutein |
| ✓ Dietary fiber | ✓ Folic acid | ✓ Choline |
Avocado can be a nutritious part of healthy development!
Choose based on firmness (not color) and when you’ll use them.
Immediately
RIPE = Gives to pressure but not mushy
Use in 1-2 days
ALMOST RIPE = Slight give to pressure
Use in 4-5 days
FIRM = Doesn’t give to pressure
Store whole avocados on a shelf in the refrigerator (to slow ripening) for up to 2 weeks. How long they’ll last is based upon their ripeness. If they’re cut, rub the flesh with lemon or lime juice and seal in an airtight container to prevent turning brown.
AVOCADO(N’T)!
Storing whole avocados submerged in water could cause foodborne illness from Listeria and Salmonella.
DO NOT try this viral “hack”.
Get creative with how you add avocados. The whole family will love a sweet start to the day with this nutrient-packed breakfast!
Avocado Green Apple Cini-Mini Cookies
Ingredients:
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1 tsp. baking powder
- 1 tsp. cinnamon
- 1/4 tsp. salt
- 1/2 ripe, fresh avocado, halved, pitted and peeled
- 1/4 cup applesauce
- 1 large egg
- 1 tsp. vanilla extract
- 1/4 cup maple syrup
- 1 small green apple, peeled and diced
Directions:
- Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.
- In a large bowl, combine the oats, flour, baking powder and salt.
- In a medium bowl, mash the avocado. Add the applesauce, egg, vanilla, and maple syrup. Whisk until smooth.
- Pour the wet mixture into the dry ingredients and stir until just combined. Fold in the chopped apples.
- Drop cookie dough onto the prepared baking sheet using a cookie scoop or spoon, and gently flatten until about 3/4-inch thick. Bake for 10 minutes or until slightly brown and firm around the edges. Allow cookies to cool for 5-10 minutes.
Recipe and image courtesy of LoveOneToday.com.
Dietitians Dish – October 2, 2023
Feed a
Healthy Heart!
There are a wide variety of foods which contain nutrients that protect blood pressure and heart health.
Unpeeled apples contain fiber and polyphenols which may reduce the risk of heart disease and cancer. Dietary fiber and unsaturated fats in avocados have been linked to good cardiovascular health. Omega-3 fatty acids in shrimp also have been shown to benefit heart health and cholesterol. Put these protective foods together in a balanced diet and you have a colorful and delicious way to enjoy better heart health!
Avocado and Shrimp Salad
Ingredients:
- 2 Tbsps. fat-free plain Greek yogurt
- 2 Tbsps. canola or corn oil
- 3 tsps. lime juice
- 1/4 tsp. pepper (freshly ground preferred)
- 1/8 tsp. salt
- 1 pound large peeled & deveined shrimp
- 1 small apple, finely diced
- 1-1/2 cups finely chopped celery (about 3 stalks)
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped green onion
- 1 medium avocado, diced
- 4 large Bibb lettuce leaves (optional)
Directions:
- To cook raw shrimp, add the shrimp to a large pot of boiling water. Cook for 2 to 3 minutes, or until all the shrimp turn pink on the outside. Drain in a colander. Run the shrimp under cold water to stop the cooking process. Drain well. Discard tails and chop.
- Meanwhile, in a large bowl, whisk together the yogurt, oil, lime juice, pepper, and salt.
- Stir in the shrimp, apple, celery, cilantro, and green onion. Then, gently stir in the avocado.
- Serve immediately, or cover and refrigerate to serve cold.
- When ready to serve, spoon the salad into the lettuce leaves.
Recipe (adapted) and image from the American Heart Association collection at recipes.heart.org.recipes.heart.org.
Dietitians Dish – September 25, 2023
Simply Sneaky Veggies!
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!
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!
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.
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