Dietitians Dish – July 18, 2022

Summer Salads are Sensational

Salads are a quick option for a nutritious and hydrating meal in the summer. Plus, it doesn’t require heating up the kitchen!

Variations on a Cobb salad are a great way to include plenty of protein and vegetables (and fruit if you include avocado!). Grab some items from the pantry and prep some fresh vegetables ahead of time and you could have a variety of meals for the week! Whether you chop up a hearty Romaine lettuce or some other favorite leafy greens, you can easily create a variety of flavors with the combination of toppings you choose.

If you have leftover meat that’s already cooked, include that with beans and plenty of vegetables for a hearty meal. Salads are a great idea for a DIY night where everyone can include their toppings and flavor combination of choice. The choice of toppings and dressing make it simple to allow variety.

Southwest Cobb Salad

slices low sodium turkey bacon, chopped
4 cups romaine leaves, chopped
1/2 cup ranch dressing (yogurt-based optional)
2 refrigerated hard-cooked eggs, chopped
2 Roma tomatoes, chopped
1 avocado, peeled, pitted and sliced

1 cup chopped cooked ham (or chicken)
1/3 cup drained and rinsed canned black beans
1/3 cup drained canned fire roasted corn
1/3 cup shredded reduced-fat Mexican cheese blend
1/4 cup roasted unsalted pepitas
1/4 cup thinly sliced red onion

Directions:

In large skillet, cook bacon over medium-high heat 5 minutes or until crisp, stirring occasionally; transfer to paper towel-lined plate to drain.
In a large bowl, toss romaine and dressing.
Divide romaine mixture onto 4 plates; top with remaining ingredients and bacon.

Dietitians Dish – July 11, 2022

Serve up Sustainability – With Mushrooms!

Choosing foods that are sustainable is important for the planet.
But when those foods also help boost your immune system and cost less, that’s great for you too! Mushrooms require minimal water, electricity, and space to grow – making them sustainable. They are less expensive than meat, so blending ground meat with mushrooms stretches your food budget. Their savory umami flavor enhances recipes. Adding mushrooms means extra veggies and more nutrients. Mushrooms also add moisture when blended into burgers. So, grab some mushrooms and blend with meat for a variety of flavor combinations and recipes!

Mighty Mushroom Blended Burger

1/2 lb. mushrooms (any variety)
2 Tbsps. olive oil, divided
1 lb. ground beef
1/2 tsp. salt

Directions:

Finely dice mushrooms or gently pulse in food processor.
In skillet, warm 1 Tbsp. olive oil on medium-high heat and add mushrooms, cooking 5-7 minutes or until golden brown.
Remove from heat and cool 5 minutes. Transfer cooled mushrooms to medium bowl.
Add ground beef and salt, mixing until combined. Makes 4 patties.
Add remaining olive oil to pan and cook burger patties on medium-high heat until internal temperature reaches at least 160°F.
Serve on burger buns, bread rounds, lettuce leaves, etc. and top as desired. The flavor combinations are endless!

Basic Mushroom Meat Blend

3 Tbsps. vegetable oil
1 lb. white button mushrooms, finely chopped
1 lb. ground beef, pork, turkey or chicken
1 Tbsp. salt

Directions:

Place a 12-inch frying pan over medium heat and add oil.
Once the oil is warm, add the mushrooms and stir to coat.
Add half the salt to the mushrooms and cook, stirring occasionally, until most of the moisture has evaporated (8 to 10 minutes).
Add the ground meat and remaining salt. Stir well to break up the meat and sauté until the meat is cooked through, about another 10 minutes. Add water as needed if mixture is dry.
Use in tacos, Buddha bowls, meat sauce, etc. as a swap for ground meat.

Recipes and image (burger only) courtesy of the Mushroom Council.

Dietitians Dish – July 4, 2022

Stay Hydrated with Fruits!

In the summer heat, staying hydrated is an important part of staying healthy.

When you are bored with the tasteless nature of water, you can add fruits and veggies to infuse flavor. And, when you don’t have water available, it’s important to choose foods to help you hydrate. Fruits and vegetables are a key source of water.

Take grapes – they are made up of 80-89% water. They also have polyphenols which studies show contribute to heart health and may play a role in healthy aging. Resveratrol in grapes may benefit immune function. Even avocados are 70-79% water. Plus, they are a heart healthy fruit whose unsaturated fats help to absorb fat-soluble vitamins A, D, E, and K (which are naturally in fruits and veggies). To properly hydrate and protect your health, include fresh produce in your meals and snacks.

Avocado Chicken Salad

1 lb. chicken breast, cooked, shredded
2 avocados, cubed
2 cups grapes, halved
4 Romaine leaves

1/2 cup mayonnaise
2 Tbsps. celery, diced
2 Tbsps. pecans, chopped
1 Tbsp. lemon juice
Salt and pepper, to taste

Directions:

In a medium bowl, add chicken and mayonnaise and stir until well combined.
Add avocado, grapes, celery, pecans, and lemon juice. Gently stir until well combined. Salt and pepper to taste.
Top lettuce leaf with Avocado Chicken Salad.

Recipe and image courtesy of Avocadosfrommexico.com.

Peanut Butter Grape Bites

12 California grapes, chilled
1/3 cup natural peanut or almond butter
1/4 cup shredded coconut
1/4 cup chopped dark chocolate
1/4 cup chopped almonds

Directions:

Place a sheet of wax paper on a baking sheet. Dip each grape in nut butter to coat half of it and then dip in either the coconut, dark chocolate, or chopped almonds. Transfer to the sheet, then chill until ready to serve.

Recipe and image courtesy of Grapesfromcalifornia.com.

Dietitians Dish – June 27, 2022

Simplify Your 4th of July!

Whether you’re planning a party or a low-key long weekend, make it easy for everyone to find something they’ll enjoy. Serve up a mix of Red, White, and Blue foods and add some stars. You can create a snack board or a flavorful salad. These recipes require little prep and are ready to enjoy in no time!

Blueberry Yogurt Dip

1 cup low-fat vanilla Greek Yogurt
1 cup fresh or frozen blueberries
2 Tbsps. honey

Directions:

In a blender, puree yogurt, blueberries and honey until smooth. Spoon into a serving dish. Add to a Red, White and Blue themed snack board.

Blueberry Watermelon Salad with Marinated Feta

1/3 cup cubed feta cheese
1/3 cup thinly sliced red onion
2 Tbsps. olive oil
1 tsp. lemon zest
2 Tbsps. lemon juice
Pinch of hot pepper flakes
2 cups cubed seedless watermelon
1 cup fresh blueberries
1 cup chopped cucumber
1/4 cup loosely packed, thinly sliced fresh basil

Directions:

Toss together feta, red onion, oil, lemon zest & juice, and hot pepper flakes. Let stand for 10 minutes.
Toss together watermelon, blueberries, cucumber, and basil; then transfer to small serving platter. Top with feta mixture.

Recipes and images courtesy of Blueberry.org.

Dietitians Dish – June 20, 2022

Cool Down with Sweet Treats!

Instead of expensive frozen novelties to beat the summer heat, fruits are a satisfyingly sweet option. When you buy locally grown in-season and on-sale, the price per serving is way less than what you pay for processed foods. The help to stay hydrated in the summer heat will have you feeling more energetic.

Besides, would you rather spend $5 on a whole watermelon that has at least 10 servings plus the rind which can be used in other recipes, or a 4-pack of frozen novelties that are high in sugar, fat and calories?

For a simple snack or dessert, you can prep then refrigerate or freeze many types of fruit. There are lots of simple recipes to help boost your fruit intake too. The more servings you eat, the more hydrated and happier you’ll feel this summer!

These frozen bars make a great on-the-go breakfast solution or a sweet treat! If you want variety, experiment with other types of fruit.

Frozen Blueberry Breakfast Bars

3-1/4 cups granola, separated
4 Tbsps. butter, melted
32 oz. vanilla yogurt
2 cups frozen blueberries
1/2 cup fresh blueberries

Directions:

Add 3 cups of the granola to a blender or food processor and pulse until no large chunks
remain. Transfer to a bowl and add the melted butter; stir until combined.
Line a 9×13 baking dish with parchment paper and transfer the granola mixture to the dish. Using your fingers, press the mixture down until it covers the entire dish. Transfer the pan to the freezer for at least 10 minutes while you make the filling.
Add the yogurt and frozen blueberries to a blender and blend until smooth. Take granola base out of the freezer and pour the blueberry mixture on top.
Top with remaining 1/4 cup of granola and fresh blueberries. Carefully transfer the dish
to the freezer and let it set up for at least 4 hours, or overnight.
Once frozen solid, remove from the freezer and slice into bars. Serves 12

Recipe and image courtesy of Blueberry.org.

Page 26 of 73« First ‹ Previous 21 22 23 24 252627 28 29 30 31 Next ›Last »