Dietitians Dish – December 13, 2021
Simple Meal Ideas
Whether you’re looking for a recipe to feature fish in your holiday menu, or a quick dinner option for any night of the week, you won’t go wrong with this halibut dish. One-pan meals often mean less clean-up. With just 15 minutes of hands-on prep time and 25 minutes to roast, it means your oven does most of the work. Quick meals that taste good and have benefits for your health are a win-win during the busy holiday season! Few foods are a natural source of Vitamin D, which is what makes fish and seafood stand out. Foods which have it added (i.e. fortified) are trying to make up for what’s lacking from within the food supply and low exposure to sunlight. Vitamin D is a critical nutrient in many body processes. It supports brain and bone health, as well as reducing risk of cancer, diabetes, and heart disease. Halibut is one type of fish with valuable Vitamin D, so adding it to your diet is like giving yourself a present for the holidays!
One – Pan Maple -Walnut Crusted Halibut & Vegetables
- 1 cup chopped walnuts
- 2 Tbsps. lemon zest
- 2 Tbsps. maple syrup
- 1 tsp. dried dill
- 1 lb. asparagus, trimmed, cut into 2-inch pieces
- 1 sweet potato, peeled and sliced 1/8-inch thick
- 2 Tbsps. olive oil
- 1/2 tsp. salt
- 1/2 tsp. ground black pepper
- 4 skinless halibut fillets (about 1-1/2 pounds)
- 1/4 cup Dijon mustard
Directions:
- Preheat oven to 450°. Spray large, rimmed baking pan with non-stick cooking spray. In medium bowl, stir walnuts, zest, syrup, and dill.
- In large bowl, toss asparagus, sweet potatoes, 1 Tbsp. oil, and 1/4 tsp. each salt and pepper; spread in single layer on prepared pan. Roast 15 minutes.
- Coat fish with remaining 1 Tbsp. oil; sprinkle with remaining 1/4 tsp. each salt and pepper. Spread top of fish with mustard; press walnut mixture over mustard. Push vegetables to 1 side of pan; place fish on opposite side of pan.
- Roast 10 minutes or until internal temperature of fish reaches 145° and vegetables are crisp-tender.
Dietitians Dish – December 6, 2021
Don’t Fall Short on Protecting Your Health!
Many of us are still not getting enough fruits and vegetables, which means missing out on beneficial, immune-boosting nutrients at a critical time of year. No one wants to be fighting illness during the holidays. There are many reasons we don’t get enough:
COST – Remember that all forms of fruits and vegetables count. Stock up on sale items to stretch your food budget. Bagged salad on sale, along with produce that’s in season offers a variety of options.
TIME – Find low-prep options and make sheet pan cooking part of a new routine.
Roasted Butternut Squash Salad
- 1 small butternut squash
- 1 Tbsp. olive oil
- 1 bag baby spinach or mixed greens
- 2 medium apples, in thin wedges
- 1/2 cup chopped pecans
Directions:
- Preheat oven to 400°F.
- Peel squash. Cut in half lengthwise and scoop out seeds. Slice into ½-inch thick slices, then cube.
- Toss with olive oil, salt and pepper. Lay single layer on a parchment-lined baking sheet and bake 20-25 minutes, flipping halfway, until browned and tender.
- Serve salad greens topped with roasted squash, apple slices and pecans. Drizzle with a vinaigrette dressing if desired.
Mini BBQ Turkey Meatloaf Sheet Pan Dinner
- 1 lb. lean ground turkey breast
- 1 large egg beaten
- 4 oz. mushrooms, finely chopped
- 1/2 a small onion, finely chopped
- 1/2 cup seasoned panko breadcrumbs
- 1 lb. potatoes
- 12 oz. green beans
- 2 Tbsps. olive oil
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 1/4 cup BBQ sauce
- 1/4 cup shredded low-fat cheddar cheese
Directions:
- Preheat oven to 425°F. Line baking sheet with parchment paper or foil coated with nonstick cooking spray.
- Mix turkey, egg, mushrooms, onion and breadcrumbs in large bowl. Divide into fourths. Place on prepared baking sheet and form into 4 mini loaves
- Toss potatoes, green beans, oil, salt and pepper together. Spread on baking sheet.
- Bake 20-30 minutes, or until meatloaves reach an internal temperature of 165°F. Top meatloaves with 1 Tbsp. each BBQ sauce and cheese. Return to oven and bake additional 2 minutes, or until cheese melts.
Recipe and photo courtesy of our friends at HealthyFamilyProject.com.
Dietitians Dish – November 29, 2021
Enjoy Healthier Holidays
Gaining an immune boost from foods requires consistently eating a balanced diet, full of antioxidant-rich items. Eating more plant-based foods with a variety of vitamins and minerals is important. In fact, our body accepts and uses the nutrients in foods better than from a supplement. So instead of popping a multi-vitamin to load up on Vitamins A, C, D & E, make sure you’re adding foods that are rich in these antioxidants.
Did you know that one cup of broccoli has as much Vitamin C as an orange? Cantaloupe and other orange hued fruits & vegetables are also high in Vitamin A, which fights infection. Adding fish or seafood and fortified dairy items adds Vitamin D. Nuts and seeds are a great source of Vitamin E.
Start simple by mixing in some of these antioxidant-rich foods into your meal. Top cereal or oatmeal with fruit. Add nuts or seeds on salad in place of croutons. Or, add broccoli into mac & cheese.
This one-pot option is delicious and time-saving!
Serve with a vitamin-rich fruit salad and serving of protein (fish, lean meat, beans, etc.) for a balanced meal.
One – Pot Mac & Cheese
- 3 cups reduced fat milk
- 1/2 (16-ounce) box whole-grain elbow pasta
- 1/4 tsp. mustard powder
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
- 1-1/2 cups shredded Cheddar Jack cheese (6 ounces)
- 2 cups chopped broccoli
Directions:
- In medium saucepot, heat milk to a simmer over medium-high heat; add pasta and reduce heat to medium. Cook pasta 5 minutes, stirring occasionally. Then add the chopped broccoli. Continue cooking 2-3 more minutes or until al dente and most of the milk has been absorbed; remove from heat.
- Stir in mustard powder, salt and pepper; gradually stir in cheese until smooth and creamy. Makes about 4 cups.
Dietitians Dish – November 22, 2021
Prepare for Holiday Meals so Nothing Goes to Waste!
For too many years, my family (and probably yours) have wasted food from the holiday meal. We cook too much for the number of dinner guests. Then, there are too many leftovers to use before foods go bad. Raise your hand if you get bored with leftovers just warmed up! As you gather recipes for your Thanksgiving menu, go one step further and find ideas to use leftovers in a different way. That’s a goal I’m setting for my family this holiday season!
Look for recipes featuring ground turkey, but swap in leftover diced turkey. It’ll shorten your cook time and change up the flavor so you don’t feel like you’re eating boring leftovers! This taco salad bowl only takes 20-25 minutes from start to finish. What other dishes do you prepare to upcycle your leftovers?
Turkey Taco Salad
- 4 (10-inch) burrito flour tortillas
- Nonstick cooking spray
- 1 lb. ground turkey breast (or 2 cups diced, cooked turkey)
- 3/4 cup enchilada sauce plus additional for serving (optional)
- 1 bag (11.5 ounces) Southwest chopped salad kit
- 1 avocado, peeled, pitted and chopped
Directions:
- Preheat oven to 400°; turn 4 (20-ounce) ramekins upside-down on rimmed baking pan. Spray both sides of tortillas with cooking spray; lay over ramekins, pressing sides of tortillas down around ramekins. Bake tortillas 12 minutes or until golden brown and crisp; let stand 5 minutes.
- In large skillet, cook turkey over medium-high heat 5 minutes or until browned, breaking up turkey with side of spoon. If using pre-cooked turkey, reheat in the skillet for 3-5 minutes. Stir in enchilada sauce and cook 2 minutes, stirring frequently. Makes about 2-1/2 cups.
- In large bowl, prepare salad kit as label directs; serve in tortilla bowls topped with turkey, avocado and enchilada sauce, if desired.
Dietitians Dish – November 1, 2021
Manage and Prevent Diabetes with Food!
November is time to focus on Diabetes Awareness. If you’re concerned about your risks or managing diabetes, small improvements to your eating habits can have a huge impact. With health problems, we typically hear about what we must give up to manage the condition. But it’s important to understand how adding nutrient-rich foods may be effective at wellness.
Fish and seafood are a valuable addition to your diet. At least 2 servings per week are recommended for health benefits. Studies are showing that consuming non-fried fish or seafood may reduce the risk of developing diabetes. And, two servings of non-fried fish have been effective at reducing risk of high blood pressure, a large waistline, pre-diabetes, and abnormal cholesterol levels. Supporting a healthy heart with Omega 3s (ALA + DHA) is important since diabetes increases risk of heart disease.
Find some flavorful recipes featuring fish or seafood to add to your weekly menu. As the weather gets colder, you can hold onto summer a bit longer with this tropical fish taco!
Honey-Lime Fish Tacos with Coconut-Mango Slaw
- 3 Tbsps. fresh lime juice
- 3 Tbsps. honey
- 1 Tbsp. ground cumin
- 3/4 tsp. salt
- 1/4 tsp. ground red pepper
- 1-1/2 lbs. tilapia fillets, cut into 1 x 3-inch pieces
- 2 medium tomatoes, seeded and chopped
- 2 ripe mangos, peeled, pitted & cut into 1/2-inch pieces
- 2 cups coleslaw
- 1/2 cup sweetened flaked coconut
- 1/4 cup coarsely chopped fresh cilantro leaves
- 3 Tbsps. coconut oil
- 8 (6-inch) flour tortillas
- Hot sauce or salsa, & lime wedges for serving (optional)
Directions:
- In small bowl, whisk together lime juice, honey, cumin, salt and red pepper. Place fish in large zip-top plastic bag; pour honey mixture over fish. Seal bag, pressing out excess air; let stand 15 minutes gently kneading bag once or twice to mix.
- Meanwhile, in large bowl, toss tomatoes, mangos, coleslaw, coconut and cilantro.
- Remove fish from marinade; reserve marinade. In large skillet, heat 1-1/2 tablespoons oil over medium heat. Add half the fish and cook 6 to 7 minutes or until fish turns opaque throughout and internal temperature reaches 145°, turning once halfway through cooking. With slotted spoon, transfer fish to plate; keep warm. Repeat with remaining oil and fish.
- In same skillet, heat reserved marinade to boiling over medium heat; cook 1 minute or until temperature reaches 165°; cool slightly. Add marinade to coleslaw mixture; toss to combine.
- On microwave-safe plate, stack tortillas between 2 damp paper towels; heat in microwave oven on high 35 to 45 seconds or until warm. Fill tortillas with fish and slaw; serve with hot sauce and lime wedges, if desired.