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Dietitians Dish – September 12, 2022

Take On Wings… for Tailgate, Dinner or Snacks!

Air fryers shorten cooking time, which can be helpful on busy nights. Shortened cook time is also great when you’re planning a tailgate menu and time is limited. If you don’t have an air fryer, you can still use the oven and cook on parchment-lined sheet pans for a bit longer time.

One trend full of flavor and very satisfying is using cauliflower in a variety of recipes. Cauliflower supplies vitamins and minerals like B6, C, K, folate, potassium, fiber and powerful antioxidants. It makes an excellent meat alternative, as well as a gluten-free option in recipes like pizza, fried rice and tacos.

These “wings” would work with any sauce you prefer, but this sweet Asian flare is quite tasty!
Air Fryer Honey -Sesame Cauliflower “Wings”

Air Fryer Honey -Sesame Cauliflower “Wings”

Air Fryer Honey -Sesame Cauliflower “Wings”

  • 1 cup all-purpose flour
  • 1/2 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • 5 large eggs
  • 2-3/4 cups plain panko breadcrumbs
  • 1 large head cauliflower, cut into florets (about 8 cups)
  • 2 garlic cloves, minced
  • 1/2 cup honey
  • 1/4 cup less-sodium soy sauce
  • 2 Tbsps. rice vinegar
  • 2 Tbsps. sesame oil
  • 1/2 tsp. grated fresh ginger
  • 2 green onions, thinly sliced
  • 1 tsp. sesame seeds, toasted

Directions:

  • Line rimmed baking pan with parchment paper. In wide, shallow dish, whisk flour, salt and pepper. In separate shallow dish, whisk eggs; place breadcrumbs in third shallow dish. Dredge cauliflower in flour mixture, shaking off excess, then dip in eggs and breadcrumbs to coat; place on prepared pan and refrigerate.
  • Preheat 3-quart air fryer to 400° for 5 minutes, spray cauliflower with cooking spray. In 3 batches, air fry cauliflower 5 minutes or until golden brown and crisp, turning once; transfer to second rimmed baking pan and keep warm in oven. Makes about 40 “wings.”
  • In small saucepan, cook garlic, honey, soy sauce, vinegar, oil and ginger 3 minutes or until slightly thickened, whisking occasionally; transfer 1/2 cup to large bowl. Add cauliflower to garlic mixture, toss.
  • Serve cauliflower sprinkled with onions and sesame seeds along with remaining garlic mixture.

 

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Dietitians Dish – September 5, 2022

Simple nutrient and flavor boosts!

Think about the many traditional side dishes served at cookouts or with dinner. Enhance their nutritional value by making some simple swaps. Avocados make a great swap in place of mayonnaise – without sacrificing any creaminess! Avocados add a mild flavor, almost 20 vitamins and minerals, plus lots of fiber (which is good for the gut!). Their heart healthy fat also helps the body absorb vitamins A, D, E & K.
Avocado Uses
Something as simple as coleslaw is a great side dish for any occasion, but versatile enough to top a taco also. That makes it a great menu option to avoid wasting food. Use any leftovers for tacos the next day! Avocado can also be mashed and used in guacamole or to top a slice of whole grain toast in place of butter or other high-calorie spreads.

Creamy Avocado Coleslaw

Creamy Avocado Coleslaw

  • 2 bags of coleslaw mix
  • 1 ripe avocado, seeded and peeled
  • 1 clove of garlic
  • 2 Tbsp. maple syrup
  • 2 Tbsp. apple cider vinegar
  • 1/4 cup lime juice
  • Pinch of salt and pepper

Directions:

  • Open the bags of coleslaw and pour into a large mixing bowl; set aside.
  • In a blender or food processor blend the avocado, garlic, maple syrup, vinegar, lime juice, salt and pepper until smooth to make the dressing.
  • Top the coleslaw with the dressing, toss until everything is coated, and serve.

 

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Dietitians Dish – August 29, 2022

Small Bites for Many Occasions

Whether you’re looking for finger foods for your next gathering, or something to pack in a lunchbox, there are many great ideas you can make ahead of time. When deciding what bite-sized items to make, find options that offer flavor with “better for you” ingredients. Even though appetizers and bite-sized desserts are small, they can be high in fat, added sugar and calories – which means not-so-good choices! Find some recipes made in muffin tins that you can make ahead of time. You’re sure to find something everyone will love, and just might make back-to-school lunches a bit easier!

Mini Banana Oatmeal Muffins

Mini Banana Oatmeal Muffins

  • 1 cup old-fashioned rolled oats
  • 1 large egg, lightly beaten
  • 1 large ripe banana, mashed
  • 3/4 cup nonfat Greek yogurt
  • 1/4 cup plain or cinnamon applesauce
  • 1/4 cup unsweetened almond or coconut milk
  • 3 Tbsps. honey
  • 1 tsp. ground cinnamon
  • 3/4 tsp. baking powder
  • 3/4 tsp. vanilla extract
  • 1/8 tsp. salt
  • Optional Toppings: nuts, seeds, fruit (fresh or dried), chocolate chunks

Directions:

  • Preheat oven to 350°. Spray mini muffin tin with baking spray. In large skillet, toast oats over medium heat 8 minutes or until golden brown, stirring occasionally.
  • In large bowl, whisk egg; whisk in banana, yogurt, applesauce, milk, honey, cinnamon, baking powder, vanilla extract and salt until combined. Fold oats into egg mixture until combined.
  • Evenly divide oatmeal mixture into prepared cups, filling 3/4 full; add toppings, if desired. Bake 20 minutes or until toothpick inserted in center of muffins comes out clean. Cover and refrigerate leftovers up to 2 days.

Cauliflower Pizza Cups

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 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, remaining pepperoni, 1/2 cup Parmesan cheese, ricotta cheese, Italian seasoning and 1/2 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 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.

 

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Dietitians Dish – August 22, 2022

Pantry and Freezer Stock-up Tips

Shopping mindfully and stocking your pantry and freezer full of ready-to-use ingredients is a great way to save money. When you’re not sure what to plan for dinner, having that stock will help avoid costly restaurant prices and long delivery times.
Go to InSeasonezine.com for a variety of easy recipes that you can throw together from pantry and freezer staples!
Stock-Up Checklist
It’s easy to create a restaurant-quality meal from pantry and freezer stock along with a few key weekly sale items. Create this linguine with scallops and serve it with some steam-in-bag frozen vegetables for a quick weeknight dinner that won’t break the bank!

Spicy Lemon -Basil Linguine with Bay Scallops

Spicy Lemon -Basil Linguine with Bay Scallops

  • 1/2 (16 oz.) package linguine
  • 1 Tbsp. olive oil
  • 1 lb. bay scallops, thawed and patted dry
  • 2 garlic cloves, minced
  • 1 tsp. crushed red pepper flakes (optional)
  • 3 Tbsps. fresh lemon juice
  • 1/4 tsp. lemon zest
  • Grated Parmesan cheese (optional)
  • 2 Tbsps. thinly sliced fresh basil

Directions:

  • Prepare linguine as label directs; reserve 1/4 cup pasta cooking water. Drain linguine; return to saucepot and cover.
  • In large skillet, heat oil over medium-high heat. Add scallops, garlic, and crushed red pepper (optional); cook 1 minute, stirring frequently. Add lemon juice, lemon zest, linguine and reserved cooking water; cook 30 seconds, stirring occasionally.
  • Serve linguine sprinkled with cheese, if desired, and basil. Makes about 5 cups.

 

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Dietitians Dish – August 15, 2022

Grill Some Seasonal Favorites

Grilled fruit
Vegetables are often included when planning a menu on the grill. But stone fruits aren’t typically the first thing you consider grilling. Their sweetness intensifies as the natural sugars caramelize. If you don’t try grilled fruit, you’re missing out on something DELICIOUS!

Rather than take a long time cooking a whole pork loin, cut it in cubes and thread it with pieces of seasonal vegetables and fruits for the perfect kabobs. Grill some extra skewers and serve atop a salad for lunch the next day. Eating healthier is simple if you plan your meals and choose to include lots of fruits and veggies.
Kabobs are an easy summertime meal with a variety of flavor combinations.

Honey Pork Tenderloin Kabobs

Honey Pork Tenderloin Kabobs

  • 1/2 cup bourbon
  • 2 Tbsp. cider vinegar
  • 1/2 cup honey
  • 1/2 cup mustard
  • 1 tsp. dried tarragon
  • 1-1/2 lb. pork tenderloin (cut into 24 one-inch cubes)
  • 4 peaches (medium ripe, unpeeled, pitted and quartered)
  • 4 green bell peppers (each cut into 8 two-inch pieces)
  • 8 yellow onions (each cut into 4 two-inch pieces)

Directions:

  • Mix first four ingredients in a bowl; stir well and set glaze aside.
  • Thread 3 pork cubes, 2 peach quarters, 4 green pepper pieces and 4 onion pieces alternately onto each of eight 10-inch skewers. Brush kabobs with honey glaze mixture.
  • Lightly oil grill. Grill over medium-hot coals 5 minutes on each side or until thoroughly heated, basting occasionally with glaze.

Recipe adapted from National Pork Board (on Yummly.com)