Dietitians Dish – February 28, 2022
Let Nothing go to Waste!
Planning a menu around items on sale and uses for any leftovers is a great strategy to save money and stay on track with healthier choices. If you have a plan, you’ll be less likely to get to the late afternoon and face the question of “What’s for dinner tonight?”. That makes the costly option of take-out too real. To stay on track with intentions you set for 2022, try to create a weekly menu that makes use of leftovers in a new way. Don’t just reheat or serve them the same way for a second meal. Upcycling leftovers in a new way keeps things more exciting and may help you stick with a weekly menu. Add this vibrant, flavorful salad to this week’s menu and then use any leftovers blended with a few other ingredients as a smoothie for breakfast the next day. You’ll feel full of energy with this nutritious start to the morning!
Kiwi, Clementine and Blackberry Salad
- 1/2 cup unsalted pepitas
- 1/3 cup plain nonfat Greek yogurt
- 2 Tbsps. fresh lemon juice
- 2 Tbsps. raw honey
- 1 Tbsp. grapeseed oil
- 1 tsp. poppy seeds
- 3 clementines, peeled and separated
- 2 kiwis, peeled and thinly sliced crosswised
- 4-1/2 cups spring mix salad greens
- 1-1/2 cups halved blackberries
Directions:
- In large skillet, toast pepitas over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
- In large bowl, whisk yogurt, lemon juice, honey, oil and poppy seeds; fold in clementines, kiwis, spring mix and blackberries. Makes about 6 cups.
- Transfer 2 cups salad and 2 tablespoons pepitas to zip-top plastic bag; freeze overnight or up to 1 month.
- Serve remaining salad sprinkled with remaining 6 tablespoons pepitas.
Winter Kiwi, Clementine and Blackberry Smoothie
- 1/2 avocado, peeled, pitted and chopped
- 2 cups frozen leftover Kiwi, Clementine & Blackberry Salad
- 1-1/2 cups unsweetened coconut water
- 1-1/2 Tbsps. honey
Directions:
- Purée all ingredients in a blender on high until smooth. Makes about 3-1/2 cups.
Dietitians Dish – February 21, 2022
Achieve Plant-entions with Simple Additions
If your intentions for 2022 included adding more fruits, veggies or other plant-based foods, sheet pan meals are one easy way to accomplish it! You can easily add diced up fruits and vegetables to a sheet pan with smaller portions of protein and then serve up a side of whole grains to round out the meal.
Meal Planning Tip:
Cook up a large batch of a grain such as brown rice or quinoa for the first meal and then plan other meals during the week to use up the leftovers. It’ll cut down on cook time for those later week meals!
Cook up a large batch of a grain such as brown rice or quinoa for the first meal and then plan other meals during the week to use up the leftovers. It’ll cut down on cook time for those later week meals!
This yummy recipe for pork and apples serves 4 and takes just 25 minutes to roast. The only hands on time is about 15 minutes of prep work! If you can’t find the acorn squash, swap for yams and dice them into smaller pieces to reduce their cook time.
Sheet Pan Pork Tenderloin and Apples
- 1-1/4 lbs. pork tenderloin
- 2 tsps. ground cinnamon
- 1 tsp. paprika
- 2 Tbsps. olive oil
- 1 garlic clove, minced
- 1 large apple, cored and chopped
- 1/2 medium acorn squash, sliced 1/4-inch thick
- 1/2 medium onion, thinly sliced
- 1/2 cup dried cherries
Directions:
- Preheat oven to 400 . Line rimmed baking pan with foil; spray with cooking spray and place pork on pan. In small bowl, stir cinnamon and paprika. Brush all sides of pork with 1 tablespoon oil; sprinkle with 1-1/2 teaspoons cinnamon mixture, 1/2 teaspoon salt and 1/4 teaspoon pepper.
- In large bowl, toss garlic, apple, squash, onion, cherries, remaining cinnamon mixture and 1 tablespoon oil, and 1/4 teaspoon each salt and pepper; spread on pan around pork. Roast 25 minutes or until internal temperature of pork reaches 145 and vegetable mixture is tender. Let pork stand 5 minutes before slicing.
For this and other recipes, check out inseasonezine.com.
Dietitians Dish – February 14, 2022
Healthier Sweets for your Heart!
Whether you’re showing your sweetheart some love or just enjoying some “sweet” heart protection, eating more fruits and vegetables reduces risks for heart disease. A variety of preliminary research is identifying berries as an essential fruit group in a heart-healthy diet. They’re high in fiber, Vitamin C, antioxidants, and polyphenols. These nutrients tend to benefit heart health because they help lower blood pressure and cholesterol, plus reduce oxidative stress.
Watermelon even has a nutrient profile earning it the American Heart Association’s Heart Check Mark. Along with many heart-protective nutrients, it contains magnesium (which steadies heartbeat) and phosphorus (which has a role in the heart’s electrical activity). Create some fun with fruit and enjoy a sweet way to love your heart!
Cheesecake Stuffed Strawberries
- 2 pints strawberries
- 1 pkg. (8 oz.) Neufchatel cream cheese
- 1/2 cup confectioner’s sugar
- 5-6 vanilla wafer cookies (~3 Tbsp. crumbs)
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.
Dietitians Dish – February 7, 2022
Go the Distance with Pizza!
Whether you’re celebrating the Big Game or Valentine’s Day, these recipes are sure to please. Forget the buffet of unhealthy game-day foods or elaborate, calorie-filled Valentine’s meal with your sweetheart. Simplify your celebrations and enjoy some twists on a favorite food – PIZZA! These better-for-you pizzas are so full of flavor you won’t be disappointed! Start with a thin & crispy cauliflower crust. Then, add whatever toppings you prefer. Or make mini versions in a muffin tin. Both lend themselves to a variety of topping combinations!And don’t forget dessert – these sweet recipes are available on InSeasonezine.com.
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.