Dietitians Dish – January 25, 2021

Resolve to Eat Healthier with Simple Options

With 2021 upon us, there’s no better time to renew our focus on wellness. Concerns about staying healthy through the twists and turns of the COVID pandemic are still a reality for many. Foods to help boost immunity are more sought after than ever. Include vegetables and fruits whenever possible, since they’re loaded with nutrients that have benefits to the immune system.

Simple options for healthy meals prepared at home are still in demand to help avoid cooking fatigue. Chili is one veggie-friendly, versatile meal with many ways to prepare and serve it. Slow cook it all day or assemble with prepared items for a quick stovetop meal. Canned beans and tomatoes, and frozen pepper/onion mix and corn are convenient to keep on hand. Private brands are economical and quality items to stock up on when they’re on sale. Meats can include a blend of ground beef and mushrooms, ground turkey, shredded cooked chicken, and others. Choose a less sodium chili seasoning packet or make your own. Chili can be served in a bowl or over top of rice, pasta or a potato. You’re only limited by your imagination and what ingredients you have at your fingertips.

Although the researched benefits of bone broth are limited, the inclusion of vegetables contributes protective antioxidants and flavor. Go ahead and make a comforting soup with a homemade bone broth. Then, serve it with a Vitamin-C rich fruit salad to boost the nutritional benefits!

Hearty Turkey Chili

Ingredients:

2 Tbsps. olive oil
2 bell peppers
2 medium celery stalks
2 medium yellow onions
4 garlic cloves, minced
1/4 cup chili powder
1 tsp. ground cumin
1 tsp. ground red pepper
3 pounds lean ground turkey

1 can (6 oz.) tomato paste
1 can (28 oz.) crushed tomatoes
2 cups less-sodium chicken broth
2 cans (15.5 ounces) no salt added beans, drained and rinsed
1/4 cup chopped fresh cilantro
Optional garnishes: sour cream or plain Greek yogurt, shredded Cheddar cheese

Directions:

In large saucepot, heat oil over medium heat. Add chopped bell peppers, celery and onions; cook 8 minutes or until vegetables begin to soften, stirring frequently. Stir in garlic, chili powder, cumin and ground red pepper; cook 1 minute.
Increase heat to medium-high. Add turkey and cook 8 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste; cook 1 minute. Stir in tomatoes and broth; heat to simmering. Reduce heat to medium-low; cover and cook 10 minutes, stirring occasionally. Stir in beans and cilantro; cook for 5 minutes. Serve plain topped with optional garnishes or over brown rice or a baked potato.

Recipe adopted from Inseasonezine.com.

Dietitians Dish – January 18, 2021

Helpful Foods for a Healthier New Year

With more time cooking at home and the desire to eat better to stay healthy, simple but nutritious meals are a must. The variety and simplicity of bowl meals are a perfect fit. Start with a whole grain like quinoa, and top it with any variety of flavors you prefer. Pack the bowl with 2-3 types of veggies, nuts or seeds, diced fresh or dried fruits, plus a serving of protein (beans, fish, lean meats, or an egg).

Whether you prep a large quantity in advance
from the dried grain, or you start with prepared ready-to-heat product, quinoa packs a nutrient-dense punch. Quinoa is naturally gluten-free with a good source of protein and fiber, plus phytochemicals that fight inflammation. Enjoy some variety with sweet or savory combinations for any meal or snack. Replace your Chinese take-out with a “stir-fried” quinoa bowl.

Shrimp Fried Quinoa Bowl for One

Directions:

1. Quinoa: Heat 1 prepared quinoa bowl, as label directs.
2. Peas & Carrots: Cook 1/2 cup frozen peas and carrots in microwave oven as label directs.
3. Salad Shrimp: Heat large skillet over medium-high heat; spray with cooking spray. Add 1/4 cup thawed cooked salad shrimp and cooked quinoa; cook 3 minutes or until heated through, stirring occasionally.
4. Soy Sauce: Add 1 tsp. less-sodium soy sauce, 1/8 teaspoon garlic powder and pinch of salt and pepper to skillet; cook 1 minute, stirring occasionally. Fold peas and carrots into skillet; cook 1 minute or until heated through, stirring occasionally.
5. Eggs: Heat large nonstick skillet over medium-high heat; spray with cooking spray. Add 1 large egg to skillet; cook 3 minutes or to desired doneness. Top the quinoa mixture with egg and garnish with thinly sliced green onions and/or sesame seeds, if desired.

Recipe adapted from Inseasonezine.com.

Dietitians Dish – January 11, 2021

Helpful Foods for a Healthier New Year

Immune-boosting foods are a hot topic. Is there any truth to certain foods directly protecting our immune systems? It’s debatable, but what we do know is that normal body functions and lifestyle habits produce free radicals which attack healthy cells. This causes a battle within our body against infection and disease. Antioxidants (like Vitamins C & E and carotenoids) are more plentiful within fruits and vegetables, helping to protect healthy cells from damage by free radicals.

Ham Bone Broth

Ingredients:

2 1/4 cups flour
3 sprigs fresh parsley
3 sprigs fresh thyme
2 medium carrots, coarsely chopped
2 medium celery ribs, coarsely chopped
1 ham bone

1 medium yellow onion, coarsely chopped
1 bay leaf
3 quarts cold water
1/2 cup fresh lemon juice
1/2 tsp. black peppercorns

Directions:

In 5- to 6-quart slow cooker, stir all ingredients; cover and cook on high 8 hours.
Strain broth through cheesecloth-lined fine-mesh strainer; transfer to 2 wide, shallow 2-quart containers. Add 1/2 cup ice to each container; cool 20 minutes, cover and refrigerate overnight. Spoon fat off top of broth before using or freezing.
Use the bone broth in a Slow Cooker Ham and Split Pea Soup

find the recipe on Inseasonezine.com.

Dietitians Dish – January 4, 2021

Pear up for good health in the new year!

There are many sweet ways to give your health a boost from good nutrition. Pears are a versatile fruit that offers something for everyone to enjoy. With our diets lacking some major nutrients of concern, and the continued worries about boosting immunity during on-going waves of COVID, pears offer a simple way to combat those concerns. They’re full of fiber, Vitamin C, antioxidants, and phytonutrients. There are many meal and snack options which include pears that are simple and satisfying.

Slice pears to include in a meal or on a snack board. If you’re short on time or have them in the pantry, you can substitute with canned pears (just drain halves and slice).

So, start the day with this sweet breakfast toast, or include it in a flavorful lunch or snack option.

Sourdough Toast Topped with Ricotta and Pears

Ingredients:

2 pieces of sourdough bread, toasted
4 Tbsps. ricotta cheese
1 juicy, sweet Anjou pear thinly sliced
2 Tbsps. pistachio crumbs
2 tsps. of honey

Directions:

Toast the bread (or prepare with untoasted bread if preferred)
Spread the ricotta cheese then add the sliced pears.
Use a food processor to crumble the pistachios. Once crumbled to your desire, sprinkle on top of the pears. Lightly drizzle with honey.

Recipe adapted from USAPears.org..

Dietitians Dish – December 21, 2020

Sweeten the Holidays in a “Super” Way!

If you’ve never tried pomegranates, now is the time. Get them while they are in-season from September to January. They’re a delicious superfood, which is easy to add to your diet that will offer many health-protective benefits. Whether you buy a whole pomegranate and de-seed it yourself, or just the prepared seeds (arils) or 100% juice, all forms offer these benefits.

• Pomegranates are high in fiber and a good source of vitamin C.
• Pomegranates have no sodium, and as part of a low sodium diet, may reduce the risk of high blood pressure.

SELECTION – Choose pomegranates that are plump, round and heavy for their size.
STORAGE – Whole pomegranates can be stored in a cool dry area for about 1 month or up to 2 months in the refrigerator.
SERVE – You can eat the seeds (arils) or purchase 100% prepared juice. If you buy whole and de-seed, check out this video for one method to remove them with less mess: inseasonezine.com/home/deseeding-a-pomegranate/.

This fruit salsa makes a festive, sweet snack or dessert during the holidays. It’s a great recipe to add into your healthy new year also!

Holiday Pomegranate Salsa

Ingredients:

2 gala apples, roughly diced
1 cup pomegranate arils
4 dates, pitted & chopped
1 can pears, drained & diced
2 Tbsps. chopped parsley
2 Tbsps. lemon juice
1 Tbsp. champagne vinegar

Directions:

Combine apples, pomegranate arils, dates, pears, and parsley in a medium bowl.
Dress with lemon juice and champagne vinegar.
Toss to combine.
Serve with cinnamon pita chips.

Recipe and image courtesy of Produce for Better Health Foundation
and Kristen Carli – available at Fruitsandveggies.org.

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