Dietitians Dish – February 7, 2022
Go the Distance with Pizza!
Cauliflower Pizza Crust
- 1 medium head cauliflower, coarsely chopped
- 1/4 cup water
- 3 garlic cloves, minced
- 2 large egg whites
- 1/2 cup shredded part-skim mozzarella cheese
- 2 Tbsps. grated Parmesan cheese
- 1-1/2 tsps. olive oil
- 1/4 tsp. kosher salt
- 1/4 tsp. freshly ground black pepper
Directions:
- Preheat oven to 450 . Line cookie sheet with parchment paper.
- In food processor with knife blade attached, pulse half the cauliflower 10 times or to rice-like consistency. (You should have about 6 cups.) Transfer cauliflower to large microwave-safe bowl.
Repeat with remaining cauliflower. - Add water to cauliflower; cover bowl with plastic wrap; heat in microwave oven on high 12 minutes or until very tender. Uncover; let stand 30 minutes. Place cauliflower in clean kitchen towel; squeeze until very dry.
- In same bowl, stir steamed cauliflower, garlic, egg whites, 1/2 cup mozzarella cheese, Parmesan cheese, oil, salt and black pepper.
- Press cauliflower mixture into 14-inch circle on prepared cookie sheet. Bake 24 minutes or until browned. Add preferred toppings and cook 7-10 more minutes.
Cauliflower Pizza Cups
- 1 large head cauliflower, coarsely chopped
- 2 large egg whites
- 3/4 cup grated Parmesan cheese
- 1/4 cup low-fat ricotta cheese
- 2 tsps. no salt added Italian seasoning
- 24 slices turkey pepperoni, chopped
- 1/2 cup low sodium marinara pasta sauce
- 1/2 cup shredded part-skim mozzarella cheese
Directions:
- Preheat oven to 400 . Liberally spray 12-cup muffin pan with cooking spray.
- In food processor, pulse half the cauliflower 10 times or to rice-like consistency;
transfer to large microwave-safe bowl (you should have about 6 cups). Repeat with remaining cauliflower. - Heat cauliflower in microwave oven on high 8 minutes or until tender; stir in eggs, 1/2 cup Parmesan cheese, ricotta cheese, Italian seasoning and of the pepperoni. Heat cauliflower mixture in microwave oven on high 2 minutes; stir.
- Firmly press cauliflower mixture into prepared cups; with back of spoon, make small well in center of each. Bake cups 18 minutes or until browned; add sauce, mozzarella cheese and remaining 1/2 of the pepperoni. Bake cups 10 minutes or until cheese melts; sprinkle with remaining 1/4 cup Parmesan cheese.
Cool cups in pan 5 minutes; remove cups and serve sprinkled with parsley, if desired.
Dietitians Dish – January 31, 2022
Achieve Plant-entions with Comforting Soups
Hearty soups offer a simple, flavorful solution for adding more vegetables and plant-based ingredients to your meals. You can follow a recipe or create your own. Either way, soups make great use of leftovers to avoid food waste. Stretch your budget by making them meatless or use less meat. Try incorporating dried beans, canned or frozen ingredients to save even more money! Make them with colorful plant-based ingredients to get a variety of antioxidants and immune-boosting benefits.
Stuffed Pepper Soup
- 1 Tbsp. olive oil
- 4 cups chopped sweet bell peppers
- 1 large onion chopped
- 2 tsps. minced garlic
- 1 lb. packaged ground sausage
- 1 Tbsp. fresh basil chopped
- 1 tsp. salt
- 1/4 tsp. pepper
- 1 28 oz. can no-salt-added tomato sauce
- 1 28 oz. can no-salt-added diced tomatoes
- 2 cups low-sodium chicken stock
- 2 cups cooked brown rice
- 1 cup shredded low-fat Colby-jack cheese
- 2 green onions, sliced
Directions:
- Heat oil over medium-high heat in a large stock pot. Add peppers and onions, and cook 5 minutes, or until translucent. Add garlic and cook 1 minute. Add sausage, and cook 5 minutes, or until meat is browned. Drain and return to pot.
- Add basil, salt, and pepper. Cook 1 minute, or until fragrant. Add tomato sauce, diced tomatoes and chicken stock. Bring to simmer over medium-high heat. Reduce heat to low. Add precooked rice and cook 1-2 minutes.
- Top with cheese and green onions.
Recipe courtesy of our friends at HealthyFamilyProject.com.
Tuscan Bean Soup
- 1 Tbsp. olive oil
- 1 (10 oz.) bag frozen Mirepoix vegetables
- 2 garlic cloves, minced
- 3 cans (14-15.5 oz. each) cannellini, red kidney and/or garbanzo beans, drained and rinsed
- 1 can (14.5 oz.) less-sodium chicken broth
- 1-1/2 cups tomato purée
- 1 cup water
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
Directions:
- In large saucepot, heat oil over medium heat until hot. Add Mirepoix (diced carrots, celery
and onion), and cook 4 to 5 minutes or until vegetables are soft and onion is translucent,
stirring occasionally. Add garlic and cook 1 minute, stirring occasionally. - Add beans, broth, tomato purée and water. Heat to boiling over high heat; reduce heat to simmering. Cover and simmer 45 minutes; stir in salt and pepper.
Dietitians Dish – January 24, 2021
Continue your Plant-entions in 2022!
Think about creative ways you can add more plant-based foods into your meals. How many of you have set a resolution to eat healthier by adding another vegetable side or salad to your meal. Unfortunately, those traditional changes often lead to boredom and failed resolutions. Instead, consider where you can make flavorful additions or swaps within a recipe. Rather than a pasta-based Pad Thai, try this one made with Zoodles. When you swap vegetables in place of pasta you’re getting a boost of antioxidants and cutting back on some carbs. The nuts and eggs are also quality sources of protein. You don’t have to go completely meatless to enjoy plant-based eating packed with protein. Choosing fish or seafood at least twice a week offers many wellness benefits. Shrimp is quick to cook and versatile.
Plus, they have antioxidants and other important nutrients that help the body.
• Phosphorus – bone strength
• Zinc – immunity & metabolism
• Magnesium – blood pressure regulation & blood sugar control
Zoodle Pad Thai with Shrimp
- 1 Tbsp. olive oil
- 2 large eggs
- 1 Lb. raw colossal shrimp (peeled and deveined)
- 1/2 medium red bell pepper, thinly sliced
- 3-1/2 Tbsps. teriyaki sauce
- 3-4 medium zucchini OR 2 (10 oz.) packages of prepared zucchini noodles
- 1 green onion, sliced
- 1/2 cup roasted unsalted peanuts, chopped
- 2 Tbsps. fresh cilantro leaves
- Limes, cut into wedges (optional)
Directions:
- Prepare zoodles: Rinse and dry the zucchini. Using a spiralizer or box grater (run down the length of the zucchini) to create “noodles”.
- In large skillet, heat oil over medium-high heat. Add eggs; cook and stir 30 seconds. Add shrimp and pepper; cook and stir 3 minutes. Stir in sauce; cook and stir 1 minute. Stir in noodles; cook and stir 1 minute or until heated through and shrimp is opaque and pink.
- Serve Pad Thai sprinkled with green onion, peanuts and cilantro. Garnish with lime wedges, if desired.
Dietitians Dish – January 17, 2021
Oats are high in soluble fiber that may help reduce blood pressure and lower cholesterol – two components that impact the risk of heart disease. There are also ties between oats and weight management, possibly due to the role its beta-glucan plays in slowing digestion, increasing satiety, and suppressing appetite. Beta-glucan even helps bind and remove cholesterol from the body. Whole oats contain antioxidants which reduce the damage from chronic inflammation associated with health concerns like cardiovascular disease and diabetes. Go beyond hot oatmeal or overnight oats for breakfast. Try incorporating more of them into your diet in less traditional ways. Added to ground meat in place of breadcrumbs makes for a moist meatball. Double the recipe and save half for another meal. Meatballs freeze well and are great in a variety of recipes!
Don’t forget to boost the veggies in your sauce – add finely chopped carrots, peppers, or other favorites!
If you need to avoid gluten, select oats which are labeled Gluten Free to be sure they’re safe.
Simple Gluten Free Meatballs
- 1 lb. ground turkey breast or lean beef
- 1 small onion, grated
- 1/2 cup quick-cooking oats (labeled Gluten Free)
- 1 large egg
- 1/2 tsp. salt
- 1/4 tsp. pepper
Directions:
- Preheat the oven to 375° F. Line a baking sheet with parchment paper or foil.
- Mix all the ingredients together in a bowl.
- Once thoroughly mixed, take heaping tablespoons of the meat mixture and roll into balls. Place meatballs on the baking sheet in a single layer, so they are not touching.
- Bake in the oven for 25 minutes.
Dietitians Dish – January 10, 2021
Nourish Wellness Without Sacrificing Flavor!
If you’re trying to shift to a more plant-based diet, adding vegetables is an important part. Some types are versatile and can be incorporated by adding to or swapping ingredients. A vegetable like zucchini is something that can be diced and added to casseroles, thinly sliced like lasagna noodles, or spiralized to replace spaghetti. It can also be cut in half and have seeds scooped out to fill with a variety of flavors. With its mild flavor, zucchini is an easy addition for even the pickiest of eaters. Start with some traditional items like chicken parm and tacos, then pump up the plant-based power by stuffing their comforting flavors into a “zucchini boat”.
Check out this delicious spin on Chicken Parm at InSeasonezine.com. Scan the code to access this and other recipes.
Roasted Vegetarian Taco Zucchini Boats
- 6 medium zucchinis, cut in half lengthwise
- 1 Tbsp. olive oil
- 2 cups cooked quinoa
- 1 red bell pepper seeded, diced
- 1 cup low-sodium black beans drained, rinsed
- 1 cup corn
- 1 cup quartered grape tomatoes
- 1/2 small onion finely chopped
- 2 Tbsps. taco seasoning
- 1 tsp. garlic powder
- 1 cup Mexican cheese
Directions:
- Preheat oven to 400°F.
- Hollow out center of zucchini halves with spoon or melon baller, leaving 1/4-inch thick outer shell. Brush with 1 Tbsp. oil and place on large baking sheet coated with nonstick cooking spray.
- Mix cooked quinoa, pepper, beans, corn, tomatoes, onion, taco seasoning and garlic powder in large bowl.
- Scoop mixture in zucchini halves. Top with salsa and cheese.
- Bake 30 minutes, or until zucchini is tender and cheese is melted.
Recipe courtesy of our friends at HealthyFamilyProject.com.