Dietitians Dish – October 13, 2024
Stew on These Dinner Options
Root vegetables, onions and potatoes are items which last a long time when stored properly. When they’re on sale, stock up! These produce items are great for a variety of dishes like soups and stews, sides and casseroles. Stew is a great make-ahead meal for busy weeknights. But all stews are not created equal so choose healthier options that include lean protein (like white meat chicken, lean beef or fiber-rich beans) while limiting ingredients that are higher in fat and calories (like creams, butter, or highly processed meats).
Healthy Beef and Barley Stew
Ingredients:
- 1/4 cup flour
- 1/8 tsp. black pepper
- 1/8 tsp. paprika
- 1-1/2 lbs. lean stew beef, cut into 1-inch pieces
- 1 Tbsp. olive oil
- 8 oz. sliced mushrooms
- 1 cup sliced celery
- 1-1/2 cups chopped onion
- 2 cans (14 oz. each) low-sodium beef broth
- 1 small bay leaf
- 1/3 cup pearl barley
- 2 cups sliced carrots
- 2 cups diced turnips
- 1-2 potatoes, peeled and cubed
- 1 cup frozen green peas, thawed
Directions:
- In a bowl, combine flour, pepper and paprika. Toss beef in flour mixture until coated evenly.
- In a large saucepan, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add mushrooms, celery and onion and sauté 2 minutes. Add broth, bay leaf, barley, carrots, turnips and potatoes, and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.
- Remove cover and simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Skim off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)
Recipe (edited) and image courtesy of Healthecooks.com.
Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes
Ingredients:
- 1/2 medium onion, diced
- 6 garlic cloves, sliced
- 2 cups chopped carrots
- 1 lb. boneless, skinless chicken breast, trimmed of fat and cut into 1-1/2-inch chunks
- 4 cups low-sodium chicken broth (gluten free if needed)
- 1 tsp. dried thyme
- 1/2 lb. potatoes, scrubbed and quartered
- 1/3 cup wild rice
- 2 cups green beans, trimmed
- Black pepper to taste
Directions:
- In a saucepan, combine onion, garlic, carrots, chicken, chicken broth and thyme and cook over low heat for 1 hour.
- Add the potatoes, wild rice and green beans and cook for an additional 1-1/2 hours. Add pepper to taste and serve hot.
Recipe and image courtesy of Healthecooks.com.
Dietitians Dish – Octoberber 06, 2024
Tis’ The Season for Pumpkin Everything!
Cooler weather is here and so is the start of the cold and flu season. Kids are back in school, and germs spread quickly. Vaccines are one part of staying healthy. But food is medicine, so you also need to eat nutrient-rich foods with immune-boosting benefits. Pumpkin contains immune-promoting nutrients including vitamins A, C and E, beta carotene, and essential minerals like zinc, selenium, iron, and magnesium. Adding pumpkin into your diet may help manage immune-related diseases, reduce how often you become sick, and help with faster recovery from infections. Go beyond the seasonal pumpkin spice trend and find ways to add pumpkin into your diet. With canned pumpkin puree, you can easily incorporate it year-round. So, add a scoop of pumpkin puree to smoothies, pancakes, soups, chili and other foods for a simple nutrient boost! Try this roasted veggie salad with a homemade pumpkin dressing.
Roasted Vegetable Salad with Pumpkin Goddess Dressing
Ingredients:
- 1 (9-ounce) pkg. Fresh Express® Sweet Hearts® Lettuce Blend
- 1 (12-ounce) package baby rainbow carrots
- 1 (12-ounce) package cauliflower florets
- 1 (9-ounce) package broccoli florets
- 3 Tbsps. olive oil
- 1/3 cup dried cranberries
Pumpkin Goddess Dressing:
- 1 cup plain Greek yogurt
- 1/2 cup pure pumpkin purée
- 1/4 cup mayonnaise
- 3 Tbsps. olive oil
- 2 Tbsps. apple cider vinegar
- 1 Tbsp. maple syrup
- 2 tsps. fresh thyme, minced
- 1 tsp. fresh rosemary, minced
- 1 tsp. cinnamon
- 1/2 tsp. salt
Directions:
- Heat oven to 425° F. Spray two baking sheets with cooking spray.
- Cut any large carrots in half lengthwise. Place on a baking sheet and drizzle with 1 Tbsp. olive oil; toss to coat. Place the cauliflower and broccoli on another baking sheet; drizzle with the remaining olive oil and toss to coat. Bake for 20 minutes or until tender. Cool to room temperature.
- Arrange the lettuce in a large bowl. Top with roasted vegetables and dried cranberries. When ready to serve, toss the ingredients and drizzle each salad with dressing.
Dressing:
- Place all ingredients in a blender; pulse to combine. Refrigerate until ready to serve. Can be made a day or two ahead of time.
Recipe and image courtesy of Freshexpress.com.
Dietitians Dish – September 29, 2024
Squash Fast Food & Take Out
Nowadays, fast food isn’t cheap, fast or healthy. Many take-out meals are high in calories, sodium and fat. Serve your family better options with fresh foods that are in-season. Winter squash (like acorn, butternut and spaghetti squash) are harvested starting in Autumn. Swap traditional pasta for spaghetti squash or other spiral veggie noodles as the base of these delicious recipes. It’s a great way to add more nutrient-rich vegetables into a meal and reduce the carbohydrates.
Butternut Squash Spirals with Chunky Lentil Bolognese
Ingredients:
- 2 Tbsps. extra virgin olive oil
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1/2 cup chopped yellow onion
- 1 garlic clove, minced
- 1/4 tsp. crushed red pepper flakes
- 2 tsps. tomato paste
- 1 can (14.5 ounces) diced tomatoes
- 3/4 tsp. Italian seasoning
- 2 cups low sodium vegetable broth
- 1/2 cup dry green lentils, rinsed
- 1/2 tsp. salt
- 1/2 tsp. ground black pepper
- 4 cups fresh butternut squash veggie spirals
Directions:
- In large saucepot, heat 1 Tbsp. oil over medium-high heat. Add carrots, celery and onion; cook 5 minutes or until tender, stirring occasionally. Add garlic and red pepper flakes; cook 30 seconds, stirring frequently. Stir in tomato paste; cook 30 seconds. Add tomatoes with their juice and Italian seasoning; cook 2 minutes, stirring occasionally. Add broth and lentils, then heat to a boil. Reduce heat to medium-low; cover and cook for 35 minutes or until lentils are tender, stirring occasionally. Stir in 1/4 tsp. each salt and black pepper. Makes about 4 cups.
- In a large skillet, heat remaining oil over medium-high heat. Add veggie spirals and cook 7 minutes or until slightly softened, stirring occasionally; stir in remaining 1/4 tsp. each salt and black pepper.
- Serve spirals topped with lentil Bolognese.
Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes
Ingredients:
- 1 spaghetti squash (about 3-1/2 pounds)
- 1 jar (6.7 ounces) sun-dried tomatoes in olive oil
- 1 pint cherry tomatoes, halved
- 1/4 cup water
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 3 cups chopped roasted chicken
Directions:
- With a fork, pierce spaghetti squash several times on each side to vent. On large microwave-safe plate, heat squash in microwave oven on high for 12 minutes or until squash feels slightly soft when squeezed, turning once. Cool for 10 minutes.
- In blender, purée sun-dried tomatoes with oil, tomatoes, water, salt and pepper until smooth; transfer to large skillet. Cook tomato mixture over medium-high heat for 2 minutes; add chicken and cook 3 minutes or until heated through, stirring occasionally.
- Cut squash lengthwise in half; remove seeds. With a fork, shred squash into spaghetti-like strands onto large microwave-safe plate. Heat squash in microwave oven on high 1 minute or until heated through. Serve squash topped with chicken mixture.
Dietitians Dish – September 22, 2024
How Do You Serve Vegetables?
Do you serve a plate piled with a scoop of veggies, add them into a recipe, or hide them completely? There’s no perfect answer for how to get your family to accept and eat their recommended servings of vegetables.
But they’re SO IMPORTANT!
Involve the family in planning the menu, shopping, or even growing a few. Be honest about what’s in their food so they can decide if they like the flavor of the veggies. No one likes to feel tricked, and it breaks trust. If you’ve got picky eaters, start small. Doctor up a favorite – Mac & Cheese. You can add diced veggies or puree some into the cheese sauce. Just be honest about what you added. They might be more willing to try it in another way at a future time.
Hidden Veggie Mac and Cheese
Ingredients:
- 1 pkg. (16 oz.) small elbows
- 1 pkg. (10 oz.) frozen riced cauliflower
- 3 cups whole milk
- 2 cups frozen crinkle cut carrots
- 2 Tbsps. unsalted butter
- 2 Tbsps. all-purpose flour
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- 1/2 (8 oz.) package cream cheese, cubed
- 2 cups shredded Cheddar cheese
Directions:
- Prepare elbows as label directs; drain, return to saucepot and cover.
- In medium saucepot, cover and cook cauliflower, 2 cups milk and carrots over medium-high heat for 10 minutes or until milk is steaming; uncover, reduce heat to medium and cook 5 minutes or until carrots are very tender, stirring frequently. Transfer to blender; purée until smooth.
- In large saucepot, melt butter over medium heat; add flour and cook 2 minutes, stirring constantly. Stir in the remaining 1 cup milk. Heat to a boil over medium-high heat, stirring constantly. Stir in the cauliflower mixture, salt and pepper; gradually stir in both cheeses until smooth and creamy. Fold in elbows. Makes about 8 cups.
Chicken-Broccoli Mac & Cheese
Ingredients:
- 1 pkg. (8 oz.) elbow macaroni
- 2 cups broccoli florets
- 1-3/4 cups shredded reduced fat Cheddar cheese
- 1 cup shredded skinless chicken breast
- 1/2 cup plain nonfat Greek yogurt
Directions:
- Cook pasta as label directs, adding broccoli during last 2 minutes of cooking; drain, reserving 1/2 cup pasta water. Return pasta mixture to saucepot; stir in cheese and 1/4 cup reserved pasta water until cheese melts. Cover to keep warm.
- In small skillet, cook and stir chicken and remaining 1/4 cup reserved pasta water over low heat 2 minutes or until most water is absorbed, and chicken is heated through.
- Stir chicken and yogurt into pasta mixture. Makes about 6 cups.
Dietitians Dish – September 15, 2024
Versatility & Benefits of Apples
Apples are full of nutrients and fiber which aids digestion and heart health. They’re a great item to stock up on during sales. Stored in a cool area they will last a long time. With the versatility of apples, they can be eaten as a snack or used as an ingredient in a meal or dessert. Spruce up your apple slices with a few nutritious ingredients or add diced apple to a salad for a sweet addition. You can’t really go wrong with the variety of ways to enjoy apples!
Air Fryer Accordian Potatoes
Ingredients:
- 3 Tbsps. balsamic vinegar
- 1 Tbsp. spicy brown mustard
- 2 Tbsps. olive oil
- 3 apples, cored and cut into 1/2-inch dice
- 5 cups torn Romaine lettuce
- 1/2 cup coarsely chopped walnuts
- 1/2 cup crumbled gorgonzola cheese
- Black pepper to taste
Directions:
- In a small bowl, whisk together the vinegar and mustard. Slowly whisk in the olive oil until emulsified.
- In a large bowl, combine the apples, Romaine, walnuts and Gorgonzola. Add the vinaigrette, season with black pepper and toss to coat evenly.
Recipe and image courtesy of. Healthecooks.com.
Heart Healthy Peanut Butter & Apple Wedges
Ingredients:
- 1/4 cup low-fat granola
- 1 oz. dark chocolate chips
- 2 Gala or Fuji apples
- 3 Tbsps. peanut butter
Directions:
- In a small bowl, combine granola and chocolate chips. Slice each apple into 8 wedges, slicing off the core.
- Spread approximately 1/2 teaspoon peanut butter on each apple wedge. Dip apple wedge, peanut butter side down, into granola mixture.
Serve immediately.
Recipe and image courtesy of. Healthecooks.com.