Dietitian's Dish
 

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Dietitians Dish – June 26, 2023

Color Health Your Health!

Rainbow Foods
Eating a rainbow of colors from natural and whole foods is a great addition to focusing on wellness. Fruits and vegetables have a variety of vitamins, minerals and antioxidants that off er protective benefits for all areas of physical and emotional well-being.
Vitamins, Minerals and Antioxidants
Paint your plate with the addition of these delicious side dishes this summer!

Avocado, Quinoa, and Black Bean Salad

Avocado, Quinoa, and Black Bean Salad

Ingredients:

  • 1 package (5 ounces) spring mix
  • 1 package (4.2 ounces) ready to eat quinoa
  • 1 avocado, peeled, pitted, and chopped
  • 1 cup chopped red, yellow and/or orange bell peppers
  • 1 cup drained and rinsed low sodium black beans
  • 1 cup fresh or frozen (thawed) corn kernels
  • 1/3 cup mango chipotle or favorite Southwest-style vinaigrette
  • 1/2 cup coarsely crushed blue corn tortilla chips
  • 1/4 cup roasted and salted pepitas
  • Ground chipotle powder for serving

Directions:

  • In large bowl, toss spring mix, quinoa, avocado, peppers, beans, corn, and vinaigrette.
  • Serve salad sprinkled with chips, pepitas and chipotle powder, if desired. Makes about 10 cups.

Fresh Corn, Tomato and Avocado Salad

Fresh Corn, Tomato and Avocado Salad

Ingredients:

  • 6 medium ears of corn, silks and husks removed
  • 1/4 cup extra virgin olive oil
  • 2 Tbsps. fresh lemon juice
  • 1 tsp. Dijon mustard
  • 1/4 tsp. ground red pepper
  • 1/4 tsp. salt

  • 1/4 tsp. ground black pepper
  • 2 cups halved grape tomatoes
  • 1/2 cup finely chopped red onion
  • 2 Tbsps. chopped fresh chives
  • 1 large avocado, cut into 1/2-inch pieces
  • 1/3 cup small whole basil leaves

Directions:

  • Heat large, covered saucepot of salted water to boiling over high heat. Add corn and cook for 3 minutes or until corn is crisp-tender. Rinse corn with cold water; drain and cut kernels from cobs.
  • In large bowl, whisk together oil, lemon juice, mustard, red pepper, salt, and black pepper; stir in tomatoes, onion, chives and corn. Fold in avocado and basil. Makes about 6 cups.

 

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Dietitians Dish – June 19, 2023

Tips to Stretch Your Food Budget!

• Prep items all at once so nothing goes to waste.
• Use canned and frozen goods.
• Mix plant-based items with meats to help your entrée go further.
• Make a batch-cooked item that can be used in more than one recipe.
Try this blend of ground beef and mushrooms. It would be great in tacos or burritos, on a taco salad or nachos, stuffed into peppers, or as the meat sauce for a Mexican Lasagna. Check out these and other recipes at MushroomCouncil.com/recipes.

Mexican Mushroom-Beef Blend

Mexican Mushroom-Beef Blend

Ingredients:

  • 1 medium yellow onion
  • 8 ozs. fresh mushrooms
  • 1 lb. lean ground beef
  • 1 Tbsp. olive oil
  • 2 cans (15 oz.) black beans, drained
  • 1 package (1 oz.) reduced sodium taco seasoning mix
  • 1 can (15 oz.) crushed tomatoes
  • 1 can (11 oz.) yellow kernel corn, drained

Directions:

  • In food processor, pulse onion and mushrooms to coarse texture. Set aside.
  • In large frying pan, brown ground beef. Drain fat. Set aside.
  • In same frying pan, heat oil. Add mushroom mixture and sauté 3-4 minutes, or until most moisture has been released. Add black beans and mix.
  • Add beef, taco seasoning, tomatoes and corn to black bean and mushroom blend. Mix and cook until heated through.

Recipe and image from . MushroomCouncil.com/recipes.

Pepper Burrito “Bowls”

Pepper Burrito “Bowls”

Ingredients:

  • 3 large bell peppers
  • 2 cups cooked brown rice
  • 2 cups Mexican Mushroom-Beef Blend
  • 1/2 cup shredded cheese
  • Optional toppings: diced avocado, sour cream or plain Greek yogurt, salsa, cilantro

Directions:

  • Preheat oven to 350°F.
  • Cut peppers in half lengthwise and remove seeds. Place cut side up in a shallow baking dish. Set aside.
  • Cook brown rice as per package instructions. Set aside.
  • In a mixing bowl, add 2 cups of rice and 2 cups of Mexican Mushroom-Beef Blend. Stir to combine. Spoon rice mixture into each pepper half (approximately 1/2-3/4 cup).
  • Sprinkle each pepper with shredded cheese. Cover baking dish with foil and bake for 25-30 minutes, or until peppers are softened.
  • If desired, serve with chopped cilantro, diced avocado, sour cream, and salsa.

Recipe (adapted) and image from MushroomCouncil.com/recipes.

 

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Dietitians Dish – June 12, 2023

Elevated Flavors of Grilling!

Grilling up a delicious meal is a Father’s Day tradition. Whether it’s steak, pork, chicken, or seafood, focus on what you serve with the main entrée to enhance the flavor experience and boost the nutritional value of the meal. Look past the side dishes and find ways to top your grilled masterpiece with a rainbow of colors. You can’t go wrong with a flavorful, fresh salsa or relish. Enjoy some sweet and savory deliciousness with these topping options.

Grilled Steak with Mango Salsa

Grilled Steak with Mango Salsa

Ingredients:

  • 1 beef Top Round Steak, 3/4 inch thick (about 1 pound)

Marinade:

  • 1/4 cup fresh lime juice
  • 2 tablespoons minced green onion
  • 2 tablespoons water
  • 2 teaspoons minced fresh ginger
  • 2 teaspoons minced garlic
  • 1/4 teaspoon salt

Mango Salsa:

  • 1-1/2 cups finely diced fresh mango
  • 2 tablespoons minced green onion
  • 1 tablespoon fresh lime juice
  • 1 tablespoon minced fresh cilantro
  • 1 red serrano or red jalapeño pepper, seeded, finely chopped

Directions:

  • Combine marinade ingredients. Place beef Top Round Steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
  • Just before grilling steak, combine salsa ingredients in medium bowl. Cover and refrigerate until ready to serve.
  • Remove steak from marinade, then discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, about 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally. (Do not overcook).
  • Carve steak into thin slices. Season with salt and pepper, as desired. Serve topped with salsa.

Recipe and image courtesy of Beefitswhatsfordinner.com.

Corn Relish with Avocados

Corn Relish with Avocados

Ingredients:

  • 2 ea. ears of corn, grilled & kernels cut from cob
  • 1/2 avocado, pitted, peeled, & diced
  • 1/2 tomato, diced
  • 1 scallion, finely chopped
  • 1 lime, juiced
  • Salt to taste

Directions:

  • In a medium bowl, gently toss the corn, avocados, tomatoes, scallions, and lime juice
    until well combined. Season with salt.

Recipe and image courtesy of AvocadosfromMexico.com.

 

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Dietitians Dish – June 5, 2023

Taco Tuesday or All Week Menu Ideas

You can’t go wrong when you create a DIY Taco Bar. Serve a variety of bases, proteins, produce and toppings to allow for varied flavor preferences. Whether you serve it for one meal or as a convenient menu of dinners throughout the week, prepping once and eating many times could save a lot of time and money.
HealthyFamilyProject.com suggests a Taco Bar with:
2-3 Bases
2-3 Proteins
3-4+ Produce
2-3+ Toppings
Build your own taco bar

Turkey and Mushroom Tacos

Turkey and Mushroom Tacos

Ingredients:

  • 1 Tbsp. chili powder
  • 1 Tbsp. Italian seasoning
  • 1-1/2 tsp. cumin
  • 1/2 tsp. salt
  • 1/4 tsp. pepper

  • 1 Tbsp. olive oil
  • 8 oz. finely chopped mushrooms
  • 1 lb. lean ground turkey
  • 12 whole-wheat tortillas warmed

Directions:

  • Combine chili powder, Italian seasoning, cumin, salt, and pepper in small bowl. Set it aside.
  • Heat oil in a large skillet over medium heat. Add mushrooms and cook for 5 minutes, or until brown. Add turkey and cook 5-7 minutes, or until cooked thoroughly. Add seasoning and 3 Tbsp. water to the pan. Cook for 2-3 minutes.
  • Top tortillas with turkey and with your favorite taco toppings (lettuce, tomato, salsa, avocado slices, guacamole, shredded cheese, and Greek yogurt or sour cream).

Recipe and image courtesy of HealthyFamilyProject.com.

 

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Dietitians Dish – May 29, 2023

Grill Up a Quick Meal!

The intense heat from grilling makes it easy to cook a great meal quickly. That is especially true if you cut food into smaller pieces before cooking. That’s where kabobs come in as a great meal option. When trying to cook meat more quickly, cut it into smaller pieces and use a skewer. Smaller pieces cook more evenly and faster than a whole piece of meat. One meat that you might not think of cutting up before cooking is pork tenderloin!

As lean as skinless chicken breast, pork tenderloin meets the “extra lean” criteria for the American Heart Association (AHA) Heart Checkmark. This means it contains less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving. Pork is a health-forward choice containing an excellent source of Protein, Niacin, Thiamin, Zinc, Riboflavin, and Vitamins B6 & B12. Add a variety of colorful vegetables to pork tenderloin and you have a health-forward meal that will fuel any summertime activity!

Pork Tenderloin and Veggie Kabobs

Pork Tenderloin and Veggie Kabobs

  • 12 (8-inch) wooden skewers
  • 2 Tbsps. fresh lime juice
  • 2 Tbsps. olive oil
  • 2 tsps. lime zest
  • 1-1/2 tsps. chili powder
  • 1/2 tsp. kosher salt
  • 1/2 tsp. fresh ground black pepper
  • 2 small pork tenderloins (about 1 pound each), cut into 1-1/2-inch pieces
  • 2 orange and/or red bell peppers, cut into 1-1/2-inch pieces
  • 1 small red onion, cut into 1-1/2-inch pieces

Directions:

  • Prepare outdoor grill for direct grilling over medium-high heat; soak skewers in water 20 minutes. In medium bowl, whisk lime juice, oil, lime zest, chili powder, salt and black pepper; add pork and toss.
  • Alternately thread pork, bell peppers and onion onto skewers. Place skewers on hot grill rack; cover and cook 13 minutes or until internal temperature of pork reaches 145°, turning once.
  • Optional: For a more complete meal, serve over a salad mix with slices of avocado and your favorite dressing.