Dietitian's Dish
 

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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

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

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.

 

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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.

Family at Meal
A nutrient-filled, lean pork tenderloin takes a long time to cook. But this Thai flavored salad is ready to serve in just 25 minutes.

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

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.

 

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Dietitians Dish – September 27, 2021

Get Kids in the kitchen for Family Meals Month !

Make a simple swap and use cauliflower in place of other ingredients in some favorite dishes. Cauliflower is high in Vitamins C & K and has other important minerals like Calcium, Potassium, Iron, and Magnesium. Many of these nutrients benefit blood pressure and heart health. Every time you make one simple swap, it can have a big impact on your family’s wellness.

Family at Meal

Cauliflower can be used in many forms:

• Riced • Mashed • Grilled/Roasted • Steamed

It’s a perfect ingredient for a better-for-you pizza crust. What a fun opportunity to get kids in the kitchen – make a pizza from scratch! Add some healthier toppings and create a masterpiece pizza that beats any take-out. Or, make smaller crusts; then, let everyone choose their favorite combination of flavors and toppings.

Turkey Pepperoni & Roasted Red Pepper Cauliflower Pizza

Turkey Pepperoni & Roasted Red Pepper Cauliflower Pizza

  • 1 medium head cauliflower, coarsely chopped
  • 1/4 cup water
  • 3 garlic cloves, minced
  • 2 large egg whites
  • 3/4 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. ground black pepper
  • 1/4 cup marinara sauce
  • 17 slices turkey pepperoni
  • 3/4 cup chopped drained roasted red peppers
  • 1/4 cup sliced red onion
  • 2 Tbsps. sliced black olives

Directions:

  • Preheat oven to 450°. Line cookie sheet with parchment paper.
  • In a food processor with the 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 a clean kitchen towel; squeeze until very dry.
  • In the 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. Evenly top crust with marinara, remaining 1/4 cup mozzarella cheese, pepperoni, roasted peppers, onion and olives. Bake 7 minutes longer or until cheese melts.

 

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Dietitians Dish – September 20, 2021

With grocery costs continuing to be affected by the pandemic, it’s never too late to learn how to cook a less expensive cut of meat or poultry item. Instead of the more costly option of boneless, skinless chicken breast, stock up on split chicken breast when it’s on sale. You can always trim off the fat or remove skin and de-bone it before cooking. But, the quality is best if you cook it with the skin on to retain tenderness and moistness. Paired with a simple but flavorful side dish or salad makes a roasted chicken meal an easy choice. If you’re already roasting the chicken in the oven, add some diced root vegetables or potatoes. Sheet pan meals are hands-off cooking and easier clean-up.

That leaves you more time for other activities and family time!

Simple Roasted Chicken Breast

Simple Roasted Chicken Breast

  • 4 split chicken breasts (areas of excess thick fat & skin removed)
  • 1 Tbsp. extra virgin olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. pepper

Directions:

  • Preheat oven to 350ᵒF. Prepare baking sheet by lining with foil or parchment paper.
  • Place chicken breast with bones face down on the tray. Brush with olive oil and sprinkle with salt & pepper.
  • Bake for 55-60 minutes, or until internal temperature reaches 165ᵒF. Be sure thermometer doesn’t touch a bone since they absorb more heat.
  • Remove any remaining skin and serve with Simply Cucumber Salad. Any extra chicken can be chopped or shredded for another meal.

Simply Cucumber Salad

Simply Cucumber Salad

  • 2 cups cucumber, diced
  • 2 cups grape tomatoes, halved or diced
  • 1/4 cup sliced green onion
  • 1/4 cup chopped fresh parsley (or 4 tsp. dried parsley)
  • 3 Tbsp. red wine vinaigrette dressing

Directions:

  • Combine cucumber, tomatoes, onion, parsley and vinaigrette in mixing bowl. Cover and refrigerate until ready to serve.

 

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Dietitians Dish – September 13, 2021

Back-to-School from A to Z !

A is for Apple – and the fall growing season is in full swing. Apples are a great source of vitamins A and C. They contain a healthy dose of quercetin, a powerful flavonoid with antioxidant properties, which helps protect the heart and arteries, and may help combat some cancers. So grab a bag and try them a few new ways.

Baked Zucchini Fries
There are plenty of reasons that apples are healthy for us, but kids want to know they taste good. Try these quick, yummy apple recipes that are great in a lunchbox or as an after-school snack! Make them say “YES, PLEASE!” by swapping their sandwich for apple “cookies”. Just core and slice an apple horizontally, then top with creamy nut or seed butter, granola and mini chips.

Or, start the day in a sweet way – the family will never know there are extra servings of fruits and veggies in this “milkshake”.

Apple-Celery Shake

Apple-Celery Shake

  • 1 Granny Smith apples, peeled, cored and cut into 1/2-inch pieces
  • 1 medium celery ribs, including leaves, peeled and cut into 1/2-inch pieces
  • 1/4 cup low-fat milk (or non-dairy alternative – like soy, almond, or coconut milk)
  • 1/4 tsp. vanilla extract
  • A dash of almond extract
  • A pinch of ground nutmeg
  • 2 cups frozen vanilla yogurt

Directions:

  • In a blender, blend apples, celery, milk, vanilla extract, almond extract and nutmeg until smooth. Add frozen yogurt and blend again until smooth. Yields 2 servings.

Healthy Baked Apple Chips with Maple- Almond Yogurt Dip

Healthy Baked Apple Chips<br /> with Maple- Almond Yogurt Dip

  • 2 Fuji or Gala apples, thinly sliced crosswise
  • 1 1/2 tsps. Ground cinnamon
  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup almond butter
  • 2 Tbsps. maple syrup

Directions:

  • Preheat oven to 225°F; line 2 rimmed baking pans with parchment paper. Place thinly sliced apples in a single layer on prepared pans.
  • Sprinkle cinnamon over apples; bake 2 hours or until crisp, rotating pans and turning apples once.
  • In a medium bowl, add Greek yogurt and almond butter. Mix until combined, then stir in maple syrup. Serve with apple chips.