Dietitian's Dish
 

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Dietitians Dish – July 19, 2021

Refreshing fruits and veggies!

You don’t have to sip a beverage to stay hydrated. Lots of produce are high in water content. During the hot summer weather, consuming lots of fresh fruits and vegetables can offer true refreshment and much needed hydration. Whether you sip or chew your way to staying hydrated, there are plenty of tasty options to accomplish it.
The lists below contain foods with 70% or higher water content.

90-99%

  • Cantaloupe
  • Strawberries
  • Watermelon
  • Lettuce
  • Cabbage
  • Celery
  • Spinach
  • Squash (Cooked)
80-89%

  • Apples
  • Grapes
  • Oranges
  • Carrots
  • Broccoli (Cooked)
  • Pears
  • Pineapple
  •  

70-79%

  • Bananas
  • Avocados
  • Potato (Baked)
  • Corn (Cooked)
  • Shrimp
  •  

     

Have a summer cookout and hydrate your guests with some of these flavorful foods in a unique way!

Grilled Watermelon and Pork Kebobs

Grilled Watermelon and Pork Kebobs

  • 6 Tbsps. brown sugar
  • 6 Tbsps. soy sauce
  • 6 Tbsps. diced red onion
  • 2 garlic cloves, minced
  • 3 Tbsps. lemon juice
  • 1 Tbsp. olive oil
  • 1/4 tsp. ground thyme
  • Dash of pepper, to taste
  • 1 lb. lean pork chop, cut into 1” cubes
  • 32 cubes watermelon (1”)
  • 16-24 zucchini rounds (1/2”)
  • 16 pineapple chunks (1”)
  • 24 pieces bell pepper (1”)
  • Cooking spray

Directions:

  • Combine sugar, soy sauce, onion, garlic, lemon juice, olive oil, thyme, and pepper in a mixing bowl. Pour into a zip-lock bag and add pork pieces. Seal bag, mix thoroughly, and refrigerate for at least 1 hour, turning bag on occasion.
  • Remove pork from bag and reserve marinade. Thread 5 pork pieces, 4 watermelon cubes, 2 to 3 zucchini rounds, 2 pineapple chunks, and 3 peppers on each of 8 skewers, alternating the order.
  • Heat the grill to medium high.
  • Spray cooking surface and place kebobs on grill. Grill for 12 to 15 minutes, depending on grill heat,or until done, turning and basting frequently with reserved marinade. Garnish with sesame seeds and chunks of watermelon.
  • Recipe (adapted) and Image courtesy of Watermelon.org.

Patriotic Fruit Salad

Patriotic Fruit Salad

  • 1/2 watermelon, flesh removed and cut into star shapes
  • Strawberries, halved
  • Blueberries
  • Honeydew balls
  • White Grapes

Directions:

  • Mix up your favorite red, white and blue fruit salad items and serve in hollowed out watermelon bowl.

Recipe (adapted) and Image courtesy of Watermelon.org.

 

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Dietitians Dish – July 12, 2021

Let’s Talk about Magnesium!

There are hundreds of tiny functions in the body that require magnesium to work properly. If you’re trying to stay cool in summer, magnesium is important for regulating body temperature. It also helps to regulate blood sugar levels, blood pressure, muscle and nerve function; make protein and DNA; and build bones. If you have health conditions like diabetes or celiac disease, you may be at greater risk for magnesium (Mg) deficiency.

Possible low Mg symptoms:

  • Loss of appetite
  • Nausea & vomiting
  • Fatigue & weakness
Possible severe Mg deficiency:

  • Numbness & tingling
  • Muscle cramps
  • Seizures
  • Abnormal heart rhythm

Magnesium is natural to many foods, and fortified (added) in others. Eat a variety of seeds, nuts, beans, whole grains, fruit (esp. bananas) and green leafy vegetables (esp. spinach), as well as fortified cereals and beverages. If you’re following the food as medicine trend, try these recipes for their magnesium-rich ingredients.

Grilled Lemon-Spinach Stuffed Pork Chops

Grilled Lemon-Spinach Stuffed Pork Chops

  • 1 garlic clove, minced
  • 3 Tbsps. finely chopped shallot
  • 3 tsps. olive oil
  • 1 bag (8 ounces) baby spinach
  • 3/4 tsp. lemon zest
  • 1/4 + 1/2 tsp. salt
  • 1/4 + 1/8 tsp. ground black pepper
  • 4 boneless center-cut pork chops (~2 lbs.)

Directions:

  • In large skillet, cook garlic and shallot in 2 tsps. oil over medium heat 2 minutes or until softened, stirring occasionally. Stir in spinach and cook 2 minutes or until spinach is wilted; remove from heat. Stir in lemon zest, 1/4 tsp. salt and 1/8 tsp. black pepper; cool 5 minutes and coarsely chop.
  • Prepare outdoor grill for direct grilling over medium heat. With sharp knife, carefully cut a horizontal slit in thickest part of each pork chop to create a pocket; stuff each pork chop with about 2 Tbsps. of spinach mixture. Coat pork chops with 1 tsp. oil; sprinkle with 1/2 tsp. salt and 1/4 tsp. black pepper.
  • Place pork chops on hot grill rack; cover and cook 12 minutes or until internal temperature of pork chops reaches 145°, turning once halfway through cooking.

Frozen Banana Cream with Fresh Berries

Frozen Banana Cream with Fresh Berries

  • 2 medium bananas
  • 2 Tbsps. nonfat milk
  • 1/8 tsp. ground nutmeg
  • 2 Tbsps. chopped, unsalted nuts or seeds
  • 3/4 cup fresh raspberries
  • 1/2 cup fresh blueberries

Directions:

  • Line large rimmed baking pan with parchment paper. Peel and slice bananas; place on prepared pan and freeze 2 hours.
  • In food processor, pulse frozen banana slices until they resemble coarse crumbs; process until smooth. Add milk and nutmeg; process until combined.
  • Transfer banana mixture to medium bowl; stir in nuts or seeds. Divide mixture into 4 bowls; evenly sprinkle with raspberries and blueberries. Makes about 2-1/2 cups.

 

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Dietitians Dish – July 5, 2021

Sensationally seasonal!

Fruits and Veggies

Enjoying what’s in season and having the ability to boost the nutrients fueling your body is important. Varying the selection of foods you eat and choosing a variety of colors is key to giving your body and mind the nutrients they need to thrive. How will you enjoy a rainbow of colors with what’s in season?

Cedar Planked Salmon with Jalapeño-Corn Salsa

Cedar Planked Salmon with Jalapeño-Corn Salsa

  • 1 cedar grilling plank
  • 2 ears of corn, silks and husks removed
  • 2 jalapeño peppers
  • 4 tsps. extra virgin olive oil
  • 3 Tbsps. finely chopped red onion
  • 2 Tbsps. coarsely chopped fresh cilantro leaves
  • 2 Tbsps. fresh lime juice
  • 3/4 tsp. salt
  • 1/4 tsp. ground chipotle powder
  • 1-1/2 lbs. fresh salmon fillet
  • 1 Tbsp. fresh lemon juice

Directions:

  • Immerse plank in warm water at least 30 minutes. Prepare outdoor grill for direct grilling over medium-high heat.
  • Coat corn and jalape os with 2 teaspoons oil. Place corn and jalape os on hot grill rack; cover and cook 5 minutes, turning frequently to brown all sides. When cool enough to handle, cut corn from cob. Cut jalape os lengthwise in half; with knife, scrape out seeds and veins then finely chop.
  • In medium bowl, toss onion, cilantro, lime juice, 1/2 teaspoon salt, chipotle powder, corn and jalape os. Makes about 2 cups.
  • Place salmon, skin side down, on plank and rub remaining 2 teaspoons oil over top; sprinkle with remaining 1/4 teaspoon salt. Place plank with salmon on hot grill rack; cover and cook 15 to 20 minutes or until salmon turns opaque throughout and internal temperature reaches 145° . Drizzle salmon with lemon juice and top with salsa to serve.

Watermelon Bites

  • 1/2 cup crumbled feta cheese
  • 2-1/4 (8-ounce) package cream cheese, softened
  • 2-1/2 tsps. chopped fresh basil
  • 12 (3 x 1-1/2 x 1/2-inch) pieces watermelon
  • 4 strawberries, hulled and thinly sliced lengthwise
  • 1/4 cup blueberries
  • 2 Tbsps. balsamic glaze

Directions:

  • In food processor, pulse cheeses and 2 teaspoons basil until combined. Transfer cheese mixture to small zip-top plastic bag; snip bottom corner with kitchen scissors. Makes about 2/3 cup.
  • Top watermelon pieces with cheese mixture, strawberries and blueberries; drizzle with balsamic glaze and sprinkle with remaining 1/2 teaspoon basil. Makes 12 bites.

 

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Dietitians Dish – June 28, 2021

Plan a Spectacular 4th of July Menu

Creamy Fruit Dip
Dairy can offer a festive spark to any menu. Especially when it’s served in the right combination with other foods to properly fuel your holiday activities! Staying hydrated in flavorful ways is important, especially during hot summer days. Whether you’re having a quiet day at home or planning to celebrate the 4th with others, snack boards are a simple way to fuel all your activities. If you have kids, let them have some fun helping to prepare it.

Don’t forget to include red, white and blue items!
Start with fruits and veggies that are in-season. Whip up a couple of nutrient-filled dips to serve with them. Plus, add cheeses to the snack board for a calcium boost.
Red, White and Blue Fruit

Creamy Fruit Dip

Ingredients

  • 8 oz. cream cheese, softened
  • 1 container (4-6 oz.) vanilla Greek yogurt
  • 1 tsp. vanilla or almond extract (optional)
  • 2 Tbsps. brown sugar

Directions:

  • Whip softened cream cheese in a standing mixer using paddle attachment (if available), until light and fluffy.
  • Add yogurt and mix until combined. Then, add extract (optional) and brown sugar, beating well until combined completely.
  • If not serving immediately, transfer to a bowl, cover and refrigerate.

Savory Herb Dip

Savory Herb Dip

Ingredients

  • 1 cup plain Greek yogurt
  • 3 Tbsps. lemon juice
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 Tbsp. each fresh dill, parsley, chives and basil

Directions:

  • Add all ingredients into a food processor and pulse until smooth.
  • If not serving immediately, transfer to a bowl, cover and refrigerate.

 

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Dietitians Dish – June 14, 2021

A Royal Breakfast for Dad!

On Father’s Day morning, treat Dad to a breakfast fit for a king! Steak and eggs is a dad-worthy meal that is sure to fuel him up for his special day. Pair a protein-rich strip steak with a delicious, creamy and nutrient-rich take on scrambled eggs. Flavorful foods filled with immune-boosting nutrients, such as wild mushrooms and leeks, give this elegant pairing a boost of Vitamins A, B, and D. Impress dad with this hearty, protein-packed breakfast duo. It may just become your family’s signature meal throughout the summer grilling season.
Grilled Marinated Strip Steak

Grilled Marinated Strip Steak

Ingredients

  • 1 garlic clove, minced
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 Tbsps. Dijon mustard
  • 2 Tbsps. Worcestershire sauce
  • 1 tsp. chopped fresh thyme
  • 1/2 tsp. kosher salt
  • 1/4 tsp. ground black pepper
  • 4 New York strip steaksm (about 6 ounces each)

Directions:

  • In medium bowl, whisk all ingredients except steaks. Place steaks in large zip-top plastic bag;
    pour oil mixture over steaks. Seal bag, pressing out excess air; refrigerate at least 1 or up to 8 hours.
  • Prepare outdoor grill for direct grilling over medium-high heat. Remove steaks from marinade; discard marinade. Place steaks on hot grill rack; cover and cook 10 minutes or until internal temperature reaches 140° for medium-rare, turning once. Transfer steaks to cutting board; tent with aluminum foil and let stand 10 minutes.
    (Internal temperature will rise 5 to 10° upon standing.)

Wild Mushroom, Leek & Chevre Scrambled Eggs

Ingredients

  • 1 Tbsp. olive oil
  • 8 oz. wild mushrooms, chopped
  • 1/4 cup sliced leeks
  • 1 tsp. chopped fresh chives
  • 1 tsp. chopped fresh tarragon
  • 2 Tbsps. unsalted butter
  • 1/2 tsp. kosher salt
  • 8 large eggs
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3 Tbsps. chèvre cheese

Directions:

  • In large skillet, heat oil over medium-high heat; add mushrooms and cook 4 minutes or until almost tender, stirring occasionally. Add leeks; cook 3 minutes or until mushrooms and leeks are tender, stirring occasionally. Stir in chives and tarragon; cook 1 minute. Transfer mushroom mixture to bowl; cover to keep warm.
  • In small microwave-safe bowl, heat 1 tablespoon butter in microwave oven on high 30 seconds or until melted.
  • In medium bowl, whisk eggs, salt, pepper and melted butter. In large nonstick skillet, melt remaining 1 tablespoon butter over medium heat. Add egg mixture; cook 4 minutes or to desired doneness, stirring occasionally to scramble. Fold in cheese and mushroom mixture; cook 1 minute or until heated through.