Dietitian's Dish
 

download PDF of recipeEmail This Page
Dietitians Dish – December 8, 2024

Walnuts are a Kitchen MVP!

Eating a 1-ounce serving of walnuts daily provides important nutrients to optimize health.
• Plant-based Omega-3 fatty acid (ALA)
• Protein
• Fiber
• Magnesium

Sprinkle chopped walnuts atop a salad, cereal or oatmeal. Add them into cookies and desserts. Use chopped walnut mixtures as a meat alternative. Include them in a sandwich or wrap. Or just snack on them by the handful. Their versatility makes walnuts an MVP to keep on hand!

Walnut Meat Tacos

Walnut Meat Tacos

Ingredients:

  • 1 Tbsp. oil
  • 1/2 cup finely chopped onion or mushrooms
  • 1-1/2 cups walnuts, coarsely chopped
  • 1 packet low-sodium taco seasoning
  • 1/2 cup water
  • 8 hard taco shells, heated according to package directions
  • 2 cups shredded lettuce
  • 1/2 cup shredded Cheddar, Jack or Mexican blend cheese
  • 1/2 cup diced tomato
  • Sour cream and salsa (optional)

Directions:

  • Heat oil in a large skillet over medium heat. Add onion (or mushroom) and cook for 5 minutes to soften. Add walnuts and cook for 5 minutes more to toast.
  • Add water and taco seasoning packet; cook over low heat for 10 minutes, stirring occasionally.
  • Assemble tacos with some walnut “meat”, cheese shredded lettuce, tomatoes, salsa and sour cream (if desired).

Recipe (edited) and image from California Walnuts (Walnuts.org).

Sriracha Honey Lime Walnuts

Sriracha Honey Lime Walnuts

Ingredients:

  • 2 Tbsps. butter, melted
  • 1-1/2 Tbsps. Sriracha sauce
  • 1 Tbsp. honey
  • 2 cups walnuts
  • 1/4 cup sugar
  • 1 lime (finely grated zest only)

Directions:

  • Preheat oven to 325°F and line a large baking sheet with parchment paper.
  • Stir together honey, sriracha sauce, butter and lime zest in a medium bowl. Add walnuts and stir to coat evenly with mixture.
  • Sprinkle with sugar while stirring and stir well again.
  • Spread in an even layer on prepared baking sheet and bake for 20 minutes or until a deep golden brown, stirring halfway through cooking.
  • Stir once or twice while cooling, then let cool completely. Store in an airtight container until ready to serve.

Recipe Tip:

If nuts get sticky when storing, add a tablespoon of sugar to the container. Close tightly and shake to coat.

Recipe (edited) and image from California Walnuts (Walnuts.org).

 

download PDF of recipeEmail This Page
Dietitians Dish – December 1, 2024

Pears offer Sweet Protection!

Growth and development during childhood requires more nutrients than for adults. Poor diet quality has led to several diseases starting earlier in life. Recent studies show that heart disease can begin to develop in adolescence. By including more fruit and vegetables in your family’s diet, you can help prevent these illnesses. Instead of just cutting out less healthy foods, replace them with more fruits and veggies.
Pears offer a good source of vitamin C and are high in fiber, along with potassium and other micronutrients. Vitamin C helps your child build strong muscles, blood vessels, bones, and teeth, along with its antioxidant protection for the heart. Fiber helps with digestive regularity, prevents blood sugar spikes, reduces cholesterol and may decrease the risk of heart disease.

Sweeten your meals and snacks while building better health, with pears!

Barbeque Pork, Pear and Cheddar Quesadillas

Ingredients:

  • 6 oz. cooked, shredded pork
  • 2 Tbsps. barbecue sauce, plus more for dipping
  • 4 (8-in.) flour tortillas
  • 4 oz. cheddar cheese, grated
  • 1 large, ripe pear (Anjou or Bosc), sliced
  • Cilantro, chopped (for garnish)

Directions:

  • Preheat the oven to 400°F degrees. Mix the shredded pork with the barbecue sauce and microwave for 1-1/2–2 minutes to warm. Set aside until ready to use.
  • Lay out two of the tortillas in a single layer on a sheet pan. Sprinkle the tortillas with half of the cheese. Divide the pork between the two tortillas. Next, arrange the pear slices around the tortillas as evenly as possible, and then top the pear slices with the remaining cheese. Lastly, place the remaining two tortillas atop the cheese layer and transfer to the oven.
  • Bake the quesadillas for 10-12 minutes, or until the tortillas begin to crisp lightly. Remove from the oven and allow them to cool slightly. Transfer the quesadilla to a cutting board and slice into quarters. Sprinkle with chopped cilantro and serve immediately with barbecue sauce for dipping.

Recipe (edited) and image courtesy of USAPears.org.

Student’s Pear Salsa

Student’s Pear Salsa

Ingredients:

  • 1 pear, cored and finely chopped
  • 1 apple, cored and finely chopped
  • 2 kiwifruits, peeled and finely chopped
  • 1 orange, peeled and finely chopped
  • 2 Tbsps. honey
  • 1 tsp. lemon juice
  • Cinnamon graham crackers

Directions:

  • Combine chopped fruit in a medium-sized bowl. Pour honey and lemon juice over fruit and gently toss.
  • Scoop up bites of fruit salsa using cinnamon graham crackers.

Recipe (edited) and image courtesy of USAPears.org.

 

download PDF of recipeEmail This Page
Dietitians Dish – November 24, 2024

Brain & Body Boosts – with Apples!

Apples contain Boron, which can help increase brain activity, improve mental alertness and memory. These natural superfoods have many health protecting powers! Find delicious ways to include apples in your diet to reap their benefits – like add it to a salad. Depending on the variety, apples can add a deliciously sweet or tart flavor. Their good source of fiber may help you feel full, support gut health, and maintain a healthy weight. As we head into cold & flu season, eating more apples may help boost your immunity.

Grilled Chicken Apple Salad

Grilled Chicken Apple Salad

Ingredients:

Chicken Rub

  • See Direction #1

Salad

  • 2 large chicken breasts
  • 2 cups spring mix lettuce, tightly packed
  • 2 apples, chopped
  • 1/4 cup chopped walnuts
  • 1/4 cup dried cranberries
  • 1/4 cup golden raisins
  • 1/4 cup feta cheese
  • 1/3 cup poppyseed dressing

Directions:

  • Prepare Chicken Rub: In a small bowl, add 1/2 tsp each of garlic powder, cumin, coriander, smoked paprika, and sea salt, with a pinch of cracked black pepper, and 1/4 cup of olive oil. Mix until combined.
  • Rub mixture on both sides of chicken and grill each side for 5-6 minutes over medium-high heat or until chicken is thoroughly cooked.
  • Toss salad ingredients together while chicken rests.
  • Serve salad with a half a chicken breast and drizzle with dressing.

Recipe (edited) by ApplesfromNY.com and image by chandlervid85 on Freepik.

Butternut Squash and Apple Salad

Butternut Squash and Apple Salad

Ingredients:

Salad

  • 2 cups butternut squash, cubed
  • 2 cups New York apples, cubed
  • 2 cups chopped kale
  • 1/3 cup olive oil
  • 1/4 cup salted pumpkin seeds
  • 1/4 cup pomegranate arils
  • Salt and pepper to taste

Dressing

  • 1/2 cup apple cider vinegar
  • 1/3 cup olive oil
  • 1/4 cup packed brown sugar
  • 2 tsps. fresh grated ginger

Directions:

  • Preheat oven to 375°F. In a medium bowl, drizzle butternut squash with olive oil, salt, and pepper and toss to coat. Spread evenly in a baking dish and bake until soft and beginning to brown, about 25-30 minutes.
  • While squash cooks, prepare dressing by whisking ingredients together until combined. Set aside.
  • Place kale in a large bowl and massage with your fingers until it becomes tender, about five minutes. Add chopped apples, cooked butternut squash, pumpkin seeds, and pomegranate arils. Drizzle with dressing and toss to combine. Serve immediately.

Recipe (edited) by ApplesfromNY.com

 

download PDF of recipeEmail This Page
Dietitians Dish – November 18, 2024

Lighten up Holiday Menus

Without eliminating classics from your holiday feast, consider how you could lighten up their ingredients or add a nutrient boost.

Candied yams or sweet potatoes
Use half the butter and skip the marshmallows.
Instead, add chunks of fruit or fruit puree for sweetness.

Vegetables
Roast with olive oil plus lots of herbs and seasonings, in place of butter.

Mashed potatoes
Replace butter and salt with Greek yogurt and parmesan cheese. Use reduced fat or fat-free milk in place of whole or heavy cream.

Stuffing
Replace a portion of bread cubes with chopped onions or vegetables.

Classic Whole-Grain Stuffing

Classic Whole-Grain Stuffing

 

 

Ingredients:

  • 12 slices whole-grain seeded bread, cut into 1-inch cubes
  • 1 Tbsp. olive oil
  • 2 cups chopped onions
  • 1 cup chopped celery
  • 1 cup diced carrots
  • 1 cup chopped mushrooms
  • 2 tsps. dried rosemary leaves
  • 2 tsps. dried thyme leaves
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 2 cups reduced sodium chicken broth
  • 4 Tbsps. plant butter, melted

 

Directions:

  • Preheat oven to 350°; spray 13 x 9-inch baking dish with cooking spray. Spread bread on large, rimmed baking pan; bake 30 minutes or until lightly toasted, stirring once halfway through. Cool 15 minutes; transfer to large bowl.
  • In large skillet, heat oil over medium-high heat. Add onions, celery, carrots and mushrooms; cook 5 minutes or until starting to brown, stirring occasionally. Reduce heat to medium; cook 5 minutes or until tender, stirring occasionally. Stir in rosemary, thyme, salt and pepper; cook 30 seconds. Transfer onion mixture to bowl with bread.
  • Add broth and butter to bowl; toss gently until moistened and combined. Transfer stuffing to prepared dish; cover with aluminum foil and bake 30 minutes. Uncover; bake 20 minutes or until top is lightly browned. Makes about 7 cups.

 

 

download PDF of recipeEmail This Page
Dietitians Dish – November 11, 2024

Tis’ the Season for Winter Squash

Pumpkins get all the attention this time of year, but winter squashes like butternut, acorn and spaghetti squash offer major value.
They’re low in cost and high in nutrients. Plus, one large squash can provide multiple meals. Cube and roast for salads, purée for soups, or stuff and bake for a main course. Purée extra for a simple addition to a variety of dishes.

Selection & Storage
1. Press firmly to test the firmness of the rind. They should be heavy for size and hard.
2. Look for squash with a portion of the stem still attached.
3. Store whole squash in a dry, cool (50º F to 60º F) place for several months.
4. Once sliced, wrap pieces in plastic wrap and refrigerate for up to 5 days.
5. Freeze cooked squash for up to one year.

How To Purée Squash
Slice the squash in half, then scoop out seeds and strings. Place the squash, cut-side down, on a foil-lined baking sheet. Pour 1/4 inch of water into the pan, cover with foil and bake in the oven at 400ºF for 40 minutes or until tender. Scoop the flesh from the rind and transfer it into a food processor; purée for 1 minute or until smooth, scraping down the bowl occasionally.

Healthy Butternut Squash Lasagna

Healthy Butternut Squash Lasagna

Ingredients:

  • 2 cups butternut squash purée
  • Black pepper, to taste
  • 2 Tbsps. unsalted butter
  • 3 Tbsps. all-purpose flour
  • 3 cups skim milk
  • 1/8 tsp. nutmeg
  • 1 cup fresh basil leaves
  • 2/3 lb. whole wheat lasagna noodles
  • 2-1/2 cups mozzarella cheese
  • 2 Tbsps. grated Romano cheese

Directions:

  • Preheat oven to 375°. Season the squash purée, to taste, with black pepper. Set it aside.
  • In a heavy medium saucepan, melt the butter over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Increase the heat to medium-high and bring the mixture to a boil. Reduce the heat to medium and simmer, whisking often, until the sauce thickens slightly, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and whisk to blend. Season the sauce with pepper, to taste.
  • Meanwhile, boil lasagna noodles in a large pot until just al dente, drain and set aside.
  • Lightly coat a 13 x 9 x 2-inch glass baking dish with nonstick cooking spray. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/4 of the squash purée over the noodles. Sprinkle with 1/2 cup mozzarella cheese. Drizzle 1/2 cup sauce over the noodles. Repeat layering 3 more times.
  • Cover baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining 1/2 cup mozzarella and the Romano cheese over the lasagna. Continue baking, uncovered, until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.

Recipe (edited) and image courtesy of Healthecooks.com.