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Dietitians Dish – January 5, 2025

Beat the Winter Blues… with Blueberries!

Vitamin D is known as the “sunshine vitamin” since it is produced by the body when exposed to sunlight. Certain regions of the brain contain vitamin D receptors which regulate mood. When sunlight is more limited in winter and production of Vitamin D drops, this can contribute to “blue” moods or Seasonal Affective Disorder. Vitamin C also increases oxytocin levels in the body which can help improve mood. Blueberries are a source of many mood-boosting nutrients. Consuming foods and beverages with Vitamins C & D, and other mood-enhancing micronutrients are a great way to combat the “winter blues”.

Blueberry Balsamic Chicken Lettuce Wraps

Blueberry Balsamic Chicken Lettuce Wraps

Ingredients:

  • 2 lettuce leaves, washed and dried
  • 3-1/2 oz. cooked chicken breast, cubed
  • 1/4 cup blueberries
  • 1 oz. feta cheese, crumbled
  • 1/2 oz. pecans, crushed
  • 1/2 Tbsp. balsamic glaze
  • 1/8 tsp. pepper
  • 1/8 tsp. salt

Directions:

  • Arrange lettuce leaves on a serving platter and top with the chicken and blueberries, dividing evenly between the lettuce leaves.
  • Top with feta cheese and pecans; drizzle with balsamic glaze, and salt and pepper to taste.

Recipe and image courtesy of Blueberry.org.

Slow Cooker Blueberry Apple Butter

Slow Cooker Blueberry Apple Butter

Ingredients:

  • 7 cups sliced, peeled, cored apples (about 6 apples)
  • 2 cups frozen blueberries
  • 1 cup packed brown sugar
  • 3 Tbsps. lemon juice
  • 1 tsp. vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/2 tsp. ground allspice
  • 1/4 tsp. ground cloves

Directions:

  • In a slow cooker, combine apples, blueberries, brown sugar, lemon juice, vanilla, cinnamon, nutmeg, allspice, and cloves. Cook on Low for 7-8 hours or until thickened and apples are tender.
  • Let cool completely. Transfer to blender; purée until smooth.

Recipe and image courtesy of Blueberry.org.

 

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Dietitians Dish – December 29, 2024

Fill Your Plate with Nutritional Superstars

Tis the season for resolutions! Instead of focusing on what you’ll eliminate, think about what powerful food swaps you can make. If you’re cutting down on something less healthy, replace it with more servings of fruits or veggies. Their fiber will help your gut health and keep you full. And, their vitamins, minerals, and antioxidants will offer support for your immunity (much needed at this time of year!), as well as all aspects of physical and mental wellness.

Plan a weekly menu to help stay on track. Be sure to include protein amongst a plate full of nutritional superstars! Try to include an extra fruit or vegetable in every meal. Mix up a delicious fruit and veggie salsa for a side dish or snack. Or create a simple but fulfilling parfait with diced fruit and cottage cheese or low-fat yogurt.

Grilled Shrimp with Cantaloupe Avocado Salsa

Grilled Shrimp with Cantaloupe Avocado Salsa

Ingredients:

  • 1 lime (divided 1/2 for salsa, 1/2 for garnish)
  • 1 avocado, cubed
  • 2 cups diced cantaloupe
  • 1/4 cup chopped red onions
  • 1 cup no salt added canned black beans, drained and rinsed
  • 1/4 tsp. salt
  • 1/8 tsp. black pepper
  • 2 Tbsps. chopped fresh cilantro

Shrimp:

  • 1 lb. large uncooked shrimp, peeled and deveined
  • 1 Tbsp. canola oil
  • 1 clove diced garlic
  • 4 bamboo skewers, soaked in water

Directions:

  • Preheat grill or grill pan on medium-high heat.
  • Slice lime in half. In a small bowl, squeeze juice from one half of lime; reserve the other half for garnish.
  • Add remaining salsa ingredients and gently mix.
  • Thread the shrimp onto soaked bamboo skewers.
  • In a small dish mix canola oil and garlic, then coat the shrimp.
  • Grill 2-3 minutes per side or until pink.
  • To serve, top the shrimp with salsa and garnish with lime wedges.

Recipe and image source: MyPlate.gov (contributed by Produce for Better Health).

 

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Dietitians Dish – December 22, 2024

Are You on Team Potato or Sweet Potato?

No matter the type of potatoes they both have many valuable nutrients.
• Potassium for heart, muscle, and nervous system health
• Fiber for digestive, heart and cancer protection
• Vitamin C for immune health
• Vitamin B6 for mood, appetite, and sleep benefits

Check out HealthyFamilyProject.com for a variety of delicious plant-forward recipes for your holiday or everyday meals. If you’re looking for ways to use up leftover potatoes or sweet potatoes or just a new way to enjoy them, try these tasty, single-serving recipes. They’re a great way to control your portions so you don’t overindulge. The family will love them so much that you might just find some new recipes for your festive traditions!

Baked Cheesy Mashed Potato Bites

Baked Cheesy Mashed Potato Bites

Ingredients:

  • 2 medium russet potatoes, peeled and cubed
  • 3 large eggs
  • 1/2 cup shredded sharp cheddar cheese
  • 1/2 cup chopped broccoli, steamed

Directions:

  • Add potatoes to medium pot. Add enough cold water to cover potatoes. Bring to a boil over high heat, reduce heat to medium and simmer 10 minutes, or until potatoes are tender.
  • Preheat oven to 400°F. Spray muffin tin with non-stick cooking spray. Set it aside.
  • Combine potatoes, eggs and cheese in a medium bowl. Mash until smooth. Gently stir in broccoli. Season with salt and pepper, to taste.
  • Divide into 6 muffin tins for large bites, or 12 for smaller potato bites. Use mini muffin tin if desired.
  • Bake for 20 minutes (or less for smaller bites). Serve immediately or freeze for later.

Recipe (edited) and image from HealthyFamilyProject.com

Healthy Sweet Potato Muffins

Healthy Sweet Potato Muffins

Ingredients:

  • 1 cup mashed sweet potato
  • 2 cups all-purpose flour
  • 1/3 cup vegetable oil
  • 1/3 cup honey
  • 2 eggs
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract
  • 1/2 tsp. salt
  • 1/2 cup Mini chocolate chips

Directions:

  • Preheat oven to 350°F. Prepare a muffin tin with non-stick cooking spray and set it aside.
  • Add mashed sweet potatoes, oil, honey, eggs, and vanilla extract to a bowl and mix.
  • Use a separate bowl to mix flour, baking powder, baking soda, cinnamon and salt.
  • Add dry ingredients to the wet ingredients bowl and fold the mix until it’s fully combined. Fold in chocolate chips.
  • Scoop batter into the muffin tin. Bake for 20-25 minutes or until the muffins are golden.


Recipe (edited) and image from HealthyFamilyProject.com

 

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Dietitians Dish – December 15, 2024

Holiday Foods to Boost Immunity!

With holiday festivities in full swing, find simple ways to boost your immunity so you don’t miss out due to illness. Whether you’re a host or a guest, create a menu with snack boards and side dishes featuring fresh produce.

Keep it within budget; check for sales and choose bulk packaged items. Grab a bag of apples and try these creatively delicious options. Apples contain many important immune-boosting nutrients such as vitamin C, potassium, magnesium and vitamins B6 and K.

Healthy Whipped Ricotta Board with Apples

Healthy Whipped Ricotta Board with Apples

Ingredients:

  • 2 apples, cored and sliced thin
  • 1/4 cup pecans chopped
  • 3/4 cup part-skim ricotta
  • 1/4 cup less sugar
  • vanilla Greek yogurt
  • 1 navel orange, zested and juiced
  • 3 sprigs of thyme
  • Optional: French bread, cheddar cheese, and prosciutto

Directions:

  • In a blender or food processor, add ricotta, Greek yogurt, zest, juice from the naval orange, thyme and honey. Pulse/blend until smooth, this will only take a second or two! You can also do this with a fork.
  • Spread on your favorite board.
  • Garnish with pecans and thyme.
  • Serve with sliced apples, bread, cheese and prosciutto.

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

Scalloped Sweet Potatoes and Apples

Scalloped Sweet Potatoes and Apples

Ingredients:

  • 2 lbs. sweet potatoes, peeled & thinly sliced
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1/4 tsp. nutmeg
  • 1/4 tsp. cinnamon
  • 3 medium apples cored, chopped
  • 1 large onion, chopped
  • 2 Tbsps. flour
  • 1 tsp. lemon juice
  • 1 cup heavy cream
  • 1 cup unsalted chicken stock

Directions:

  • Preheat oven to 350°F. Lightly grease a 13×9-inch baking dish.
  • Toss sweet potatoes with salt, pepper, nutmeg and cinnamon in large bowl.
  • In separate bowl, toss apples, onion, flour and lemon juice.
  • Spread half of sweet potatoes in single layer in baking dish. Top with apples and onions. Arrange remaining sweet potatoes on top in overlapping pattern.
  • Mix cream and stock. Pour over sweet potatoes.
  • Cover with foil and bake 30 minutes. Increase heat to 425°F and remove foil. Bake 20-25 minutes, or until tender and lightly browned on top.

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

 

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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).