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.
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.
Dietitians Dish – July 17, 2023
Healthier Skin that Glows
What you eat is important for having a healthy complexion. Fruits and vegetables offer a tasty way to stay hydrated, which is a major factor for having healthy skin. Free radicals cause oxidative stress that can accelerate skin aging. Cherries are full of free radical-fighting antioxidants plus Vitamins A & C. Vitamin C may help combat effects of UV rays that cause skin damage. Serotonin, melatonin, and tryptophan help to improve sleep, which allows organs to repair and restore. Cherries contain all these nutrients and when eaten regularly may contribute to having glowing summer skin. Check out these and other recipes from Northwest Cherries for tasty ways to enjoy the protective nutrients in cherries.
Chocolate Cherry Smoothie
Ingredients:
- 2 cups Northwest Cherries, fresh or frozen
- 1 cup unsweetened non-dairy or dairy milk
- 2 Tbsps. cocoa powder
- 1 Tbsp. chia seeds
- 1/4 cup Greek yogurt
- Ice (only if using fresh cherries)
Directions:
- Blend all ingredients together until smooth. Serves 2.
Cherry Chicken Salad
Ingredients:
Salad
- 2 heads romaine lettuce, chopped
- 2 cups Northwest cherries, pitted
- 2 cups sliced, cooked chicken breast
- parmesan croutons
- 2 Tbsp. shredded parmesan cheese
Lime Dressing
- 3 Tbsp. lime juice
- 1 clove garlic, crushed
- 1/2 tsp. salt
- 1/2 tsp. grated lime peel
- 1/4 tsp. ground black pepper
- 1/3 cup olive oil
Directions:
- Combine the salad ingredients together in a large serving bowl.
- Combine the lime juice, garlic, salt, pepper, and lime peel in a small bowl. Add olive oil and whisk until blended.
- Pour lime dressing over the salad and top with Parmesan cheese, croutons, and chicken. Serves 6.
Dietitians Dish – July 10, 2023
Elevate Your Summer Snacking!
Summer is the perfect time to start incorporating healthier snacks into your routine. With a variety of fresh fruits and veggies in season, it’s easy to transform peak ingredients into delicious bites. Whether you’re lounging by the pool or on the go, we’ve got you covered with tasty snack ideas that will keep you energized and satisfied all summer long. Skip the packaged salty snacks that leave you parched and try some of these fresh, savory snack options that will fuel all your summer fun!
Zucchini-Veggie Rolls
Ingredients:
- 1 green onion, thinly sliced
- 1/2 medium red bell pepper, finely chopped
- 1/2 cup garlic & herbs soft spreadable cheese
- 1/4 cup shredded carrots
- 1 medium zucchini, ends trimmed
Directions:
- In a medium bowl, stir onion, pepper, cheese, and carrots. Makes about 1 cup.
- With vegetable peeler, cut zucchini lengthwise into 16 thin ribbons. Place 1 Tbsp. cheese mixture on one end of each zucchini ribbon; roll up. Makes 16 rolls.
Cucumber-Hummus Cups
Ingredients:
- 1 English cucumber
- 1/2 cup garlic hummus
- 1/4 cup finely chopped carrots
- 3 cherry tomatoes, quartered
- 2 Tbsps. finely crushed pita chips
Directions:
- Prepare cucumber by trimming off the ends and cutting crosswise into 12 slices (3/4-inch thick). With 1/2 tsp. measuring spoon, starting on one cut side of each cucumber slice, carefully scoop out and discard center, making sure bottom and sides of slices are intact.
- In a small bowl, stir hummus and carrots. Transfer hummus mixture to small zip-top plastic bag; snip off bottom corner. Makes about 3/4 cup.
- Fill cucumber cups with hummus mixture; top with tomatoes and sprinkle with chips. Makes 12 cups.
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