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.
Dietitians Dish – October 25, 2021
Simple Swaps to Stretch your $$$
Shifting to a plant-based menu benefits your wallet and your health. Flexitarian meals which still include some meat in moderation can be a more affordable meal solution. When your budget allows, stock up on meats during sales. Even a higher fat cut of meat, you can trim off visible fat before cooking or drain off any oils that are released during cooking. The protein content and essential nutrients in meats offset concerns about fat content.
Blending plant-based ingredients with meat can make it a more nutritious and flavorful option. Add chopped mushrooms to ground meat stretches your budget. Stock up on 80% lean ground beef but mix with chopped mushrooms to reduce the amount of fat and calories.
Make blended meatballs that you can enjoy in a few different meals during the week.
Enjoy with pasta and sauce.
Day 2 –
Add to a soup.
Day 3 –
Slice for pizza toppings.
Blended Meatballs
- 1 lb. mushrooms, finely chopped
- 2 lbs. ground beef
- 2 tsps. Italian seasoning
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1 cup breadcrumbs
- 2 eggs
Directions:
- Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray.
- Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped.
- In a skillet over medium heat cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to let cool.
- In a large bowl combine cooled mushrooms, beef, seasoning, onion, garlic breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture into 1½ inch meatballs. Place 1 inch apart on pan.
- Bake 20-25 minutes or until meatballs reach 160°F, are cooked through and center is no longer pink. Yields approximately 40 meatballs.
Slow Cooker Italian Meatball Soup
- 2 (14.5 oz.) cans diced tomatoes with green pepper, celery and onion
- 1 (32 oz.) carton unsalted chicken stock
- 1 1/2 cups water
- 20 meatballs, cooked
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1 (10 oz.) bag frozen chopped spinach
- 2 cups ditalini pasta, dry
- Grated parmesan (optional garnish)
Directions:
- In 6-quart slow cooker, add diced tomatoes with their juice. Stir in chicken stock and water. Add cooked meatballs, salt and pepper; cover and cook on high 1-1/2 hours or on low 3 hours.
- Stir frozen chopped spinach into the slow cooker. Add the dry pasta; cook on high 45 minutes or on low 1 hour more (until pasta is tender). Serve soup garnished with grated Parmesan cheese, if desired. Makes about 12 cups.
Dietitians Dish – October 18, 2021
Savor the Season with Butternut Squash…
Cooler weather means that Winter squash varieties are coming into their peak season. If you’re managing health issues like high blood pressure and heart disease, or at risk of cancer, then adding butternut squash into your meals might be valuable. It has no sodium, fat, or cholesterol. It’s also a good source of Vitamin C and excellent source of Vitamin A. You can stock up while they’re lower price and store for up to a month, uncut. Start by selecting a fresh squash that is heavy for its size.
A simple way to get all the benefits is to add chunks to salads and side dishes. You can puree and add into sauces, soups, and mac & cheese. It’s also a great option in place of potatoes.
Butternut Squash Fries
- 1 whole butternut squash, skin removed and cut into fries
- 1 clove garlic, minced
- 1/4 cup Parmesan cheese
- 2 Tbsps. fresh basil
- 1 Tbsp. salt-free onion & herb seasoning
- 1/2 tsp. kosher salt
- 3 Tbsps. olive oil
Directions:
- Preheat oven to 450°F.
- In a bowl, combine cut butternut squash fries with olive oil and toss to coat. Place on a baking sheet in a single layer. Bake at 450°F for 20 minutes or until tender.
- In a separate medium bowl, combine the garlic, Parmesan cheese, basil, seasoning, and kosher salt. Add the cut fries to the seasoning mix and toss to coat.
- Place the fries in a single layer on a baking sheet, allowing space between each fry. Broil on high for 2 minutes. Remove to plate and serve with a dipping sauce if desired (optional).
Dietitians Dish – October 11, 2021
One habit from the pandemic which I am hopeful will stick with people is preparing more meals at home. But it takes work and when time is more limited, that’s one of the tasks that seems to fall apart. With busier schedules, I encourage you to consider planning a weekly menu to avoid grabbing too many meals outside the home. The ongoing challenge of cooking at home more is finding meals that are satisfying and relatively simple.
One comforting option is meatloaf, served with a salad. You can make meatloaf ahead of time and pop it in the oven when you’re ready. And, the cooking process is basically hands-off, leaving you time to focus on other things.
Herbed Turkey-White Bean Meatloaf with Parmesan Crust
- 1/2 cup Italian-seasoned breadcrumbs
- 1/2 cup quick oats
- 1 pound 85% lean ground turkey
- 1 can (15.5 ounces) cannellini beans, drained and rinsed
- 2 garlic cloves, minced
- 1 medium shallot, finely chopped
- 1-1/2 Tbsps. chopped fresh parsley
- 2 tsps. chopped fresh rosemary and/or sage
- 3/4 tsp. kosher salt
- 1/4 tsp. ground black pepper
- 1/4 cup grated Parmesan cheese
- 1 Tbsp. olive oil
- Marinara for serving (optional)
Directions:
- Preheat oven to 375°. In medium bowl, stir milk, breadcrumbs and oats; let stand 15 minutes.
- In large bowl, gently mix turkey, beans, garlic, shallot, 1 Tbsp. parsley, 1 tsp. rosemary, salt, pepper and milk mixture. In small bowl, stir cheese and remaining 1/2 Tbsp. parsley and 1 tsp. rosemary.
- Line 9 x 5-inch loaf pan with parchment paper. Spread turkey mixture in prepared pan; brush with oil and sprinkle with cheese mixture. Cover pan with aluminum foil; bake 35 minutes. Remove foil; bake 20 minutes or until internal temperature reaches 165° and top is lightly browned. Let meatloaf stand 10 minutes.
- Cut meatloaf into 12 (3/4-inch-thick) slices; serve with marinara, if desired.
Fall for Fruit Salad
- 1 large pomegranate
- 1/4 cup honey
- 1/2 tsp. grated fresh ginger
- 1 medium navel orange
- 1 large Gala apple, cored and thinly sliced
- 1 medium Bartlett or Bosc pear, cored and cut into 1-inch pieces
- 1 cup halved seedless purple grapes
Directions:
- Cut pomegranate into quarters; submerge into bowl of cold water and carefully remove the pomegranate seeds. Reserve 1 cup seeds; in blender, purée remaining seeds. Strain purée through fine-mesh strainer reserving juice; discard solids.
- In small bowl, whisk together honey, 1 tablespoon pomegranate juice (reserve remaining juice for another use) and ginger.
- Slice off top and bottom ends of orange; place cut side down on cutting board. With small paring knife, slice down the sides following the natural curve of the orange to completely remove skin and white pith. Turn orange on its side; cut into 8-inch slices.
- In large bowl, toss apple, pear, grapes, remaining pomegranate seeds and orange. Makes about 7 cups.
- Divide salad into 6 serving bowls; evenly drizzle each with pomegranate honey to serve.
Dietitians Dish – October 4, 2021
Simply amazing salads!
Having a simple and flavorful salad that is robust enough to be served as a meal is perfect for busy weeknights. Use a mix of packaged, convenience items and fresh prepared ingredients to make a delicious meal. Hopefully there will be enough left over for lunch too! You could even meal prep this for a week of lunches instead of serving for dinner.
The secret – cut the pork into strips before cooking and used a bagged salad kit!
And, it could be an even quicker meal if you pre-cook the rice another day and reheat what you need when you’re ready to use it. The great thing about bagged salads is that they have a variety of flavor combinations and ingredients so you’re not buying more than you need of a lot of different items which could go to waste.
Thai Pork Salad
- 1 cup uncooked instant brown rice
- 1 Tbsp. coconut oil
- 1 pork tenderloin, quartered lengthwise and cut crosswise into 1/2-inch strips (about 1-1/4 pounds)
- 1/2 cup pad Thai sauce
- 1 bag (10.5 ounces) Asian chopped salad kit
Directions:
- Prepare rice as label directs.
- In large skillet, heat oil over medium-high heat; add pork and cook 7 minutes, stirring frequently. Add sauce; cook 2 minutes or until internal temperature of pork reaches 145°, stirring frequently.
- In large bowl, prepare salad kit as label directs; add rice and toss. Serve pork over salad. Makes about 7 cups.