Dietitian's Dish
 

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Dietitians Dish – November 14, 2022

Sensational Sides

Side dishes are a great way to boost the good-for-you foods in your holiday meals. Create a new favorite stuffing or tasty alternative to mashed potatoes. Here are some great recipes that add more nutrients with fruit, veggies, and nuts. Your taste buds won’t be disappointed! If you’re looking for more ideas for your holiday menu, check out InSeasonezine.com.

Pear-Walnut Stuffing

Pear-Walnut Stuffing

  • 1 Tbsp. olive oil
  • 4 celery stalks, chopped
  • 1 large carrot, peeled & chopped
  • 1/2 small yellow onion, chopped
  • 2 pears, peeled, cored & chopped
  • 1 cup toasted walnut pieces
  • 2 Tbsps. chopped fresh sage
  • 1 Tbsp. chopped fresh thyme
  • 1 tsp. salt
  • 1/2 tsp. ground black pepper
  • 1 package (12 ounces) unseasoned, cubed stuffing
  • 2-1/2 cups low sodium chicken broth
  • 1/2 cup reduced sugar dried cranberries

Directions:

  • Preheat oven to 400°. Spray 13 x 9-inch baking dish with cooking spray. In large skillet, heat oil over medium-high heat. Add celery, carrot, and onion; cook 7 minutes, stirring occasionally. Add pears, walnuts, sage, thyme, salt, and pepper; cook 5 minutes or until pears soften, stirring occasionally.
  • In large bowl, gently combine stuffing, broth, cranberries, and vegetable mixture. Then, transfer to prepared dish and cover with aluminum foil. Bake stuffing for 30 minutes; remove foil. Bake another 15 minutes or until top is golden brown.

Root Vegetable Mash

Root Vegetable Mash

  • 4 Garlic cloves, peeled
  • 8 cups peeled & coarsely chopped root vegetables (carrots, parsnips, etc.) or squash
  • Salted water
  • 6 Tbsps. unsalted butter
  • 1/2 cup heavy cream
  • 1 tsp. salt
  • 1/2 tsp. white pepper
  • 1/4 tsp. nutmeg
  • 4 green onions, chopped

Directions:

  • Add garlic to a medium saucepot.
  • Add root vegetables and/or squash and enough salted water to cover. Heat to a boil over high heat. Reduce heat to medium; cover and simmer 20 minutes or until vegetables are very tender. Drain vegetables.
  • Add butter to the same saucepot.
  • Add cream, salt, pepper, and nutmeg to the saucepot; heat to a simmer over medium heat. Return vegetables to the saucepot. With a potato smasher, mash vegetables until slightly chunky. Heat 2 minutes or until heated through, stirring occasionally.
  • Serve mash topped with green onions. Makes about 6 cups.

 

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Dietitians Dish – October 31, 2022

Frightfully Good Fall Salads

Squash
Pomegranates may feel a little tricky to prepare, but they’re a treat with high amounts of antioxidants, vitamins, potassium, folk acid, and iron. All those nutrients have built their reputation as a “superfood”. The arils are juice-filled sacs that taste great whether you’re eating them alone or added to other foods. If you’re trying to boost the nutritional value of your food choices, use arils to top a salad.

Pomegranate and Mango Salad

Pomegranate and Mango Salad

  • 1/4 cup chopped pecans
  • 1 mango, peeled, pitted, and thinly sliced
  • 3 cups packed baby spinach
  • 1/4 cup lite honey mustard dressing
  • 1/2 cup pomegranate arils
  • 1/4 cup crumbled goat cheese

Directions:

  • In large skillet, toast pecans over medium heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
  • In large bowl, toss mango, baby spinach and dressing. Makes about 4 cups.
  • Serve salad sprinkled with pomegranate arils, cheese, and pecans.
    Optional: Add some cooked chicken breast strips atop the salad to make it a complete meal.

Festive Fruit Salad

Festive Fruit Salad

  • 1 large pomegranate
  • 1/4 cup honey
  • 1/2 tsp. grated fresh ginger
  • 1 medium navel orange
  • 1 large apple, cut in half through stem end, cored and thinly sliced
  • 1 medium pear, halved lengthwise, cored, and cut into 1-inch pieces
  • 1 cup halved seedless grapes

Directions:

  • 1. Cut pomegranate into quarters; submerge into bowl of cold water and carefully remove the pomegranate seeds. Reserve 1 cup seeds; in blender, puree remaining seeds. Strain puree through fine-mesh strainer reservingjuice; discard solids.
  • In small bowl, whisk together honey, 1 Tbsp. pomegranate juice (reserve remaining juice for another use) and ginger.
  • Slice off top and bottom ends of orange; place cut side down on cutting board. With small paring knife, slice down the sides following the natural curve of the orange to completely remove skin and white pith. Turn orange on its side; cut into 8-inch slices.
  • In large bowl, toss apple, pear, grapes, remaining pomegranate seeds and orange. Makes about 7 cups.
  • Divide salad into 6 serving bowls; evenly drizzle each with pomegranate honey to serve.

 

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Dietitians Dish – October 24, 2022

Soups On!

Soups
Potatoes have gotten a bad rap in recent years with all the low-carb trends. What most people don’t realize is they are nutrient-packed powerhouse in the vegetable world. Potatoes have more potassium than a banana (good for blood pressure). They’re an excellent source of vitamin C (good for immunity), plus have protein and fiber (good for digestion and blood sugar). All these benefits withoul any fat, colesterol, or sodium. Soups are a great way to add more servings of vegetables with a variety of flavors. They are a one-pot dinner option that can be as simple or filling as you’d like. Meatless or plant-based, the options and varieties are endless. Grab a variety of veggies on-sale and use them for this potato chowder or other recipes available on lnSeasonezine.com.

Potato Chowder

Potato Chowder

  • 1 Tbsp. unsalted butter
  • 3 garlic cloves, minced
  • l cup carrot slices (1/8-inch-thick)
  • 2 medium celery ribs, finely chopped
  • l/2 medium yellow onion, finely chopped
  • 3 Tbsps. all-purpose flour, divided
  • 3 cups chicken broth
  • 2 sprigs fresh thyme
  • l bay leaf
  • 3 Tbsps. chopped fresh parsley leaves
  • l pinch ground nutmeg
  • 5 medium potatoes, peeled and cut (1-inch pieces)
  • l cup whole milk
  • l/4 tsp. salt
  • 1/4 tsp. plus 1/8 tsp. ground black pepper

Directions:

  • In large saucepot, melt butter over medium-low heat. Add garlic, carrots, celery and onion, and cook 5 to 6 minutes or until vegetables are almost soft, stirring occasionally. Increase heat to medium; stir in 2 Tbsps. flour. Gradually stir in broth. Stir in thyme, bay leaf, parsley and nutmeg.
  • Add potatoes and heat to simmering. Partially cover and simmer 15 minutes, stirring occasionally. In small bowl, whisk together milk and remaining 1 Tbsp. flour; stir mixture into soup. Simmer 8 to 10 minutes or until soup thickens slightly, stirring occasionally. Stir in salt and pepper; remove and discard thyme sprigs and bay leaf.
  • Ladle soup into bowls to serve.

 

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Dietitians Dish – October 17, 2022

Boost Your Nacho Game

Whether you serve up nachos for game time or dinner, you can swap the tortilla chips for a nutrient-dense alternative. Thinly sliced sweet potatoes can be baked into chips and then topped with your favorite nacho ingredients. They contain high amounts of beta-carotene and rich sources of vitamins A and C, fiber, and potassium. When selecting sweet potatoes, choose firm varieties with smooth textures and unblemished skins that feel heavy for their size. When the price is right, stock up. You can store sweet potatoes in a cool, dark, well-ventilated area for three to four weeks. They make a hearty addition to comfort foods, just add small chunks to chili, soups, tacos, salads, and stews.
Chili Soup Stew

Sweet Potato Nachos

Sweet Potato Nachos

  • 3 medium sweet potatoes, sliced
  • 2 Tbsps. olive oil
  • l/2 tsp. ground cumin
  • l/4 tsp. kosher salt
  • 1/4 tsp. ground black pepper
  • l cup shredded reduced fat Cheddar and/or pepper Jack cheese
  • 1 can (10 ounces) diced tomatoes & green chilies, drained
  • l cup corn kernels
  • 3/4 cup drained and rinsed no salt added black beans
  • 3 green onions, thinly sliced
  • 1 avocado, peeled, pitted, and thinly sliced

Directions:

  • Preheat oven to 450°, line rimmed baking pan with aluminum foil and spray with cooking spray.
  • Clean the sweet potatoes under running water. Then, cut each crosswise into 1/4-inch-thick slices.
  • In large bowl, toss potatoes, oil, cumin, salt and pepper; spread on prepared pan. Bake potatoes 30 minutes or until cnsp, stirring potatoes once. Top potatoes with cheese, tomatoes, corn, and beans. Bake 5 minutes or until cheese melts. Serve nachos topped with onions and avocado. Makes about 8 cups.

 

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Dietitians Dish – October 10, 2022

Squash Carbs… Not Flavor

Squash
Tis the season for pumpkins, but they’re not the only cool weather item to search out. Many varieties of squash are in-season now. Whether it’s acorn, butternut, or spaghetti squash, you typically don’t have to look far to find them. They’re an economical, nutritious and flavorful addition to many meals. Just one cup of spaghetti squash has 40 calories, 10 grams of carbohydrates, 4 grams of sugar, 2 grams of fiber and is fat free. It’s loaded with potassium, Vitamins A & C, and other antioxidants.

That makes it a great alternative to noodles and rice. A simple swap of spaghetti squash for pasta noodles is an easy way to add another serving of vegetables to your day. The extra boost of nutrients is a great way to try and stay healthier. Good food can be the best “medicine”!

Spaghetti Squash with Roasted Chicken
& Sun-Dried Tomato Sauce

Spaghetti Squash with Roasted Chicken & Sun-Dried Tomato Sauce

  • 1 spaghetti squash (about 3-1/2 pounds)
  • l jar (6.7 ounces) sun-dried tomatoes in olive oil
  • l pint cherry tomatoes, halved
  • l/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 12 minutes or until squash feels slightly soft when squeezed, turning once. Cool 10 minutes.
  • In blender, puree sun-dried tomatoes with oil, tomatoes, water, salt and pepper until smooth; transfer to large skillet. Cook tomato mixture over medium-high heat 2 minutes; add chicken and cook 3 minutes or until heated through, stirring occasionally.
  • Cut squash lengthwise in half; remove seeds. With 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; sprinkle with basil, if desired.