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
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
- 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.
Dietitians Dish – April 17, 2023
Eat Well at Every Age
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
- 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.
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
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
- 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.
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.
- BLT Avocado “toast”
- Honeyed Peaches and Thyme-Vanilla Yogurt
- Cinnamon Apple Topped
- Chicken Sausage Breakfast Sandwiches
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.
Dietitians Dish – March 27, 2023
No Waste Holiday Menu Planning
With holiday meals there is a greater chance of serving too much food and having excess go to waste. It is like throwing away money! In the current economy, it’s important to save everywhere you can. The last thing anyone wants to do is throw food away because it went bad before it could be eaten. Plan meals around how you will reuse left over items, like your ham. It’s easy to get sick of reheating food in the same form, so re-imagine it into a whole new flavor profile. Try turning left over ham into a spicy jambalaya!
Slow Cooker Smoky Maple-Mustard Ham
Ingredients:
- 3 cups apple cider
- 1 cup 100% pure maple syrup
- 1/2 cup coarse ground mustard
- 2 Tbsps. smoked paprika
- 1 Tbsp. garlic powder
- 1 hickory smoked boneless half ham (about 4-1/2 pounds)
- 1 Tbsp. cornstarch
Directions:
- In medium bowl, stir cider, syrup, mustard, paprika and garlic powder. In 5- to 6-quart slow cooker, add ham; pour cider mixture over ham. Cover and cook on high 3 hours or low 6 hours or until internal temperature reaches 140°, turning once. Transfer ham to cutting board; loosely tent with aluminum foil and let stand 10 minutes.
- Transfer 2 cups cooking liquid to medium saucepot; heat to a boil over medium heat. In small bowl, stir cornstarch and 1 tablespoon cold water; whisk into saucepot and cook 2 minutes
- Carve ham and drizzle with 1/2 cup sauce; serve with remaining 1-1/2 cups sauce.
Ham Jambalaya
- 1-1/2 cups ham, cubed
- 1 Tbsp. olive oil
- 1 cup onion, chopped
- 3/4 cup bell pepper, chopped
- 2 cloves garlic, minced (approx. 1 tsp.)
- 1 can (14.5 oz.) stewed tomatoes
- 1 can (14 oz.) reduced sodium chicken broth
- 1 tsp. Cajun seasoning
- 1-1/2 cups quick-cooking rice
Directions:
- Heat olive oil in a large saucepan over medium heat. Cook onion, sweet pepper, and garlic in hot oil about 5 minutes or until tender. Stir in undrained stewed tomatoes, chicken broth, ham, and Cajun seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
- Stir in rice. Remove from heat. Cover and let stand about 5 minutes or until rice is tender. Serves 4.