Dietitian's Dish
 

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Dietitians Dish – May 1, 2023

Build a Bowl with Plant-Based Benefits

Bowl meals and salad greens with lots of nutritious toppings are a lasting trend. They’re a great meal option where ingredients can be prepped ahead, making it simpler to feed the family on busy weeknights. Include a variety of fresh fruits and veggies, leafy greens, whole grains, beans, nuts, and seeds to create a delicious plant-based meal. Another bonus is bowl meals are great for DIY dinners! Everyone can include items they prefer.
Did you know…?
Avocados are a FRUIT with heart healthy fat and nearly 20 vitamins and minerals. Mangos have no sodium, fat, or cholesterol, and have over 20 vitamins and minerals. Shrimp has protein plus beneficial omega-3 fats, iron, selenium, potassium and magnesium.

Thai Avocado Shrimp Bowl

Thai Avocado Shrimp Bowl

  • 1/4 cup water
  • 1/4 cup rice vinegar
  • 1/4 cup sugar
  • 1 clove garlic, minced
  • 1/2 tsp. ginger, minced
  • 1/2 tsp. crushed red pepper flakes
  • 1/2 tsp. ketchup
  • 1/2 tsp. cornstarch
  • 8 cups mixed greens
  • 1 lb. cocktail shrimp, cooked
  • 4 cups mango, peeled and diced
  • 2 avocados, diced
  • 2 cups cucumber, diced
  • 1/4 cup peanuts, chopped
  • 1/4 cup red onion, diced
  • Mint, chopped (garnish)
  • Cilantro, chopped (garnish)

Directions:

  • In a medium pot on medium heat, add water, rice vinegar, sugar, ginger, garlic, red pepper, ketchup, and cornstarch. Simmer and stir until well combined and thickened, approximately 5 minutes to make the sweet chili vinaigrette.
  • In a large bowl, add shrimp and stir in sweet chili vinaigrette until well combined.
  • In large bowls, evenly distribute mixed greens, mango, cucumber, avocado, shrimp, peanuts, red onion and garnish with mint and cilantro.

Recipe and image courtesy of Avocados from Mexico.

 

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Dietitians Dish – April 24, 2023

Grill Up Great Eats!

The weather is finally getting nicer, so pick your protein and get grilling! In general, red meats have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef, or other meats, choose lean meat, skinless poultry, and unprocessed forms. Also choose healthy portions that aren’t too large. If you purchased more than you’ll use at one meal, separate and freeze any uncooked portions. You could also cook the extra and use it in a second recipe for the week. Cooking larger portions saves you some time when cooking another night.

5-Ingredient Grilled Rosemary-Garlic Drumsticks

5-Ingredient Grilled Rosemary-Garlic Drumsticks

Ingredients:

  • 8 garlic cloves, minced
  • 1/4 cup plus 2 Tbsps. finely chopped fresh rosemary
  • 1/4 cup plus 2 Tbsps. olive oil
  • 2 Tbsps. lemon zest

  • 2 Tbsps. fresh lemon juice
  • 1 tsp. kosher salt
  • 1/2 tsp. pepper
  • 16 pieces bone-in, skin-on chicken drumsticks

Directions:

  • Prepare outdoor grill for direct grilling over medium-high heat. In small bowl, whisk garlic, rosemary, oil, lemon zest and lemon juice, salt, and pepper. Pat chicken dry with paper towel; rub with garlic mixture.
  • Place chicken on hot grill rack; cover and cook 20 minutes or until internal temperature
    reaches 165°, turning frequently.
  • Serve 8 pieces chicken while hot. Cool, cover and refrigerate remaining 8 pieces chicken
    up to 3 days. Use left over chicken in the Chicken, Watermelon & Feta Farro Bowl with
    Creamy Dill Dressing recipe.

Chicken,Watermelon and Feta Farro Bowl

Chicken,Watermelon and Feta Farro Bowl

  • 1 cup dry farro
  • 8 pieces left over 5-Ingredient Grilled Rosemary-Garlic Drumsticks
  • 1 container (5.3 ounces) plain Greek yogurt
  • 2 Tbsps. chopped fresh dill
  • 2 Tbsps. fresh lime juice
  • 2 Tbsps. whole milk
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3 cups chopped watermelon
  • 4 small radishes, quartered
  • 1 small avocado, peeled, pitted and sliced
  • 1/4 cup crumbled feta cheese

Directions:

  • Prepare farro as label directs; cool 10 minutes. Makes about 2 cups.
  • Remove chicken skin and meat from bones, discarding the skin and bones. Shred chicken meat. Makes about 2-2/3 cups chicken.
  • In small bowl, whisk yogurt, dill, lime juice, milk, salt and pepper. Makes about 2/3 cup.
  • In large bowl, toss watermelon, farro and chicken. Makes about 8 cups.
  • Divide watermelon mixture into 4 bowls and drizzle with yogurt mixture then top with radishes, avocado and cheese.

 

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Dietitians Dish – April 17, 2023

Eat Well at Every Age

Folic acid is an important B vitamin most often focused on while pregnant or breastfeeding, which supports a baby’s development. Everybody needs this B vitamin to make new cells for healthy skin, hair, nails, blood, and other body parts. Folic acid is naturally present in asparagus, brussels sprouts, dark leafy greens, avocados, oranges, nuts, beans and peas. If you don’t get enough folic acid from natural sources, take a supplement, or eat enriched foods like bread, pasta, rice, and cereals.
Baby with Avocado
Avocados play a role in healthy living – serving as a “nutrient booster” to help the body absorb fat-soluble vitamins in foods. Ripe avocados are a great “first food” for babies when they’re ready for soft solids.
Choosing a ripe avocado:
It yields to firm, gentle pressure and has a darker color.
It will feel lightly soft but not “mushy”to the touch.

Heart Healthy Berry Avocado Baked Oats

Heart Healthy Berry Avocado Baked Oats

  • 2 cups old-fashioned oats
  • 1 tsp. ground cinnamon
  • 1 tsp. baking powder
  • 1/4 tsp. salt
  • 2 cups unsweetened soy milk
  • 1 ripe banana
  • 1/2 ripe, fresh avocado, halved, pitted and peeled
  • 1 egg
  • 2 tsp. vanilla extract
  • 2 cups fresh or frozen mixed berries

Directions:

  • Preheat the oven to 375°F. degrees. Spray a 9×9-inch square baking dish with non-stick spray.
  • In a large bowl, combine the oats, baking powder, cinnamon, and salt.
  • In a food processor, combine the milk, banana, avocado, egg, and vanilla.
  • Pour the wet mixture into the dry mixture. Fold in 1-1/2 cups of the berries,
    reserving the last 1/2 cup for topping.
  • Bake for 35 to 40 minutes, until the top is nicely golden. Remove from the oven and let cool. Slice into 12 pieces and serve warm.

 

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Dietitians Dish – April 10, 2023

Nutrition Mission – Add 2 More Servings a Day!

There are plenty of easy ways to include more servings of fruit and vegetables into your daily menu. It’s worth it for the physical and mental benefits that they provide! Whether you bake them into a wholesome muffin or create a snack board with a mix of nutritious and fun finger foods, it doesn’t have to be hard. Try these ideas to add foods that will naturally boost your mood and energy levels.

Blueberry-Banana Chia Seed Muffins

Blueberry-Banana Chia Seed Muffins

Ingredients:

  • 1 cups 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°. Spray standard 12-cup muffin pan with non-stick 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 prepared 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.

Classic Snack Board for Kids

Classic Snack Board for Kids

  • 6 large hard cooked eggs, halved
  • 1/2 cup plain low-fat Greek yogurt
  • 1/4 cup sunflower butter
  • 2 Tbsp. honey
  • 1/4 tsp. ground cinnamon
  • 1/2 (16-ounce) package strawberries, halved
  • 1/2 (8-ounce) package Colby Jack cheese cubes
  • 12 slices deli ham
  • 12 slices deli turkey
  • 6 slices Cheddar cheese, quartered
  • 1 medium bell pepper, thinly sliced
  • 1 small apple, cored and thinly sliced
  • 1 cup baby carrots
  • 1 cup dark chocolate-covered pretzels
  • 1 cup pretzel crackers
  • 1 cup red grapes
  • 1 cup thinly sliced English cucumber
  • 1 cup whole grain crackers
  • 2/3 cup roasted salted whole cashews
  • 1 cup hummus

Directions:

  • In medium bowl, whisk yogurt, sunflower butter, honey, and cinnamon. Makes 3/4 cup.
  • Arrange all items on large serving platter; serve with hummus and yogurt mixture.

 

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Dietitians Dish – April 3, 2023

Simple and Delicious Brunch Ideas

If you’re planning to serve up breakfast or brunch for Easter, make it simple and flavorful. To prevent going overboard, avoid offering a “one size fits all” menu. Instead, choose a feature entrée like these Cheddar Waffles and then offer a variety of toppings so that everyone can choose their own flavor combinations. Make as many or as few as necessary for the size of your group, as this recipe makes 4 full Belgian-style waffles.

Waffles

video QR code
Scan the code to assemble combinations like these:

  • BLT Avocado “toast”
  • Honeyed Peaches and Thyme-Vanilla Yogurt
  • Cinnamon Apple Topped
  • Chicken Sausage Breakfast Sandwiches

Cheddar Waffles

Cheddar Waffles

  • 1-3/4 cups whole wheat flour
  • 1 Tbsp. baking powder
  • 2 large eggs
  • 1-1/2 cups reduced fat buttermilk
  • 1 Tbsp. honey
  • 1 Tbsp. unsalted butter, melted
  • 2/3 cup shredded reduced fat sharp Cheddar cheese

Directions:

  • Preheat waffle iron. In medium bowl, whisk flour and baking powder. In large bowl, whisk eggs, buttermilk, honey, and butter. Whisk flour mixture into egg mixture until just combined; whisk in cheese. Makes about 2-3/4 cups.
  • Spray both sides of waffle iron with cooking spray. Ladle about 2/3 cup batter (depending on size of waffle iron) evenly onto iron, enough to cover the surface; close iron. Cook 5 minutes or until golden brown; repeat with remaining batter to make 3 more waffles. Cut each waffle into 4 wedges to serve.