Dietitians Dish – November 4, 2024
Potatoes for Performance
We need carbohydrates for everyday tasks, including mental and physical performance. Potatoes give you the energy, along with potassium and Vitamin C to fuel these activities. Did you know potatoes have more potassium than bananas? And potassium is a key mineral that helps regulate blood pressure, contracts the heart and other muscles, and aids with nerve function. With all their valuable nutrients, stocking up on potatoes and including them in your diet in a variety of ways is beneficial to overall health. Soups, sides, salads and skillet or sheet pan meals are great places to include potatoes!
Heart Healthy Corn Chowder
Ingredients:
- 1 Tbsp. olive oil
- 2 celery stalks, chopped fine
- 1 onion, chopped fine
- 2 garlic cloves, minced
- 1/4 small green bell pepper, chopped fine
- 3 cups whole kernel corn
- 2 white potatoes, cut into 1/2-inch cubes
- 2 cups reduced-sodium vegetable broth or water
- 1/4 tsp. black pepper
- 1/2 tsp. paprika
- 1 Tbsp. chopped fresh thyme
- 3-1/2 cups skim milk
- 1/4 cup all-purpose flour
Directions:
- In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
- Add corn, potatoes, vegetable broth, black pepper, paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
- In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
- Add remaining 2-1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly.
Recipe (edited) and image courtesy of Healthecooks.com.
Sausage and Potato Skillet
Ingredients:
- 1 Tbsp. plus 2 tsps. olive oil, divided
- 4 white potatoes, chopped
- 1 medium sweet onion, chopped
- 1 Tbsp. Italian seasoning
- 4 Italian sausage links (plant-based or meat), sliced
- 1 large green bell pepper, chopped
- 1 Roma tomato, chopped
- 1-1/2 tsps. garlic powder
- 1/2 cup low-sodium/low-sugar pasta sauce
Directions:
- Heat 1 Tbsp. oil in large skillet over medium heat. Add potatoes, onions and Italian seasoning. Cook for 10 minutes, or until potatoes are slightly tender.
- Add sausage, peppers, tomatoes, garlic salt and 2 tsps. olive oil. Cook an additional 10-15 minutes, or until sausage is cooked through and vegetables are tender. Stir in pasta sauce and cook an additional 2 minutes, until sauce is heated.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – October 27, 2024
Keep the Doctor Away… with Apples!
Apples eaten as part of a healthy lifestyle can have significant body and brain benefits. Research has shown that nutrients in apples can help with weight loss, cancer and heart disease reduction, T2 diabetes control, asthma, cognitive health, and immunity. Eat the whole apple – pectin (soluble fiber) in the apple peel has been shown to improve gut health. Whether you add diced apple into a salad or snack on one, the benefits are the same. Start the day with protein-rich overnight oats that’ll seem more like dessert than a nutritious breakfast. Create a spooky lunchbox snack or a delicious alternative to sugar-laden treats. Get creative with how you include apples into a healthier lifestyle!
Healthy Apple Monster Mouths
Ingredients:
- 2 apples, cored and quartered
- 8 tsps. peanut butter
- 3 Tbsps. sunflower seeds
- 2 strawberries, sliced
- 1 small banana, sliced
- 16 dark chocolate chips
Directions:
- With a paring knife, cut the middles of the quartered apples to look like mouths. Spread the bottom of each of the “mouths” with about 3/4 tsp. of peanut butter. Push sunflower seeds into the top of each apple “mouth” to create “teeth.”
- Arrange a strawberry slice into the “mouth” to make the “tongue.”
- To make the “eyes,” apply about 1/4 tsp. of peanut butter on the top of the apple. On each apple quarter, arrange 2 banana circles on the peanut butter and insert the chocolate chips in the center of the banana circles. Serve immediately.
Recipe and image courtesy of Healthecooks.com.
Healthy Apple Pie Overnight Oats
Ingredients:
- 1/3 cup old-fashioned rolled oats
- 1 Tbsp. chia seeds
- 1 tsp. ground cinnamon
- 1/2 tsp. ground nutmeg
- 1/4 tsp. ground ginger
- 1/4 tsp. pumpkin pie spice
- 1/8 tsp. ground cloves,optional
- 1 tsp. vanilla extract
- 1 Tbsp. vanilla protein powder
- 3/4 cup unsweetened vanilla almond milk
- 1 tsp. maple syrup
- 1/4 cup finely diced apples
Directions:
- In a medium mixing bowl, combine the oats, chia seeds, cinnamon, nutmeg, ginger, pumpkin pie spice and clove (if using) and vanilla extract. Mix until well combined.
- In a separate bowl, mix the protein powder, almond milk and maple syrup. Add the milk mixture to the oat mixture and stir until well combined. Fold in the apples.
- Transfer to a sealable Mason jar, airtight container or bowl covered with plastic wrap. Store in the refrigerator overnight.
- The next morning, just stir, sprinkle with cinnamon and enjoy.
Recipe (edited) and image courtesy of Healthecooks.com.
Dietitians Dish – Octoberber 20, 2024
The Power of Potatoes
Potatoes provide key nutrients at an affordable price. Along with carrots and sweet potatoes, they have the highest nutrients per dollar for potassium, fiber, protein, vitamins C & E, calcium, iron and magnesium. Stock up when they’re on sale.
Carefully storing your potatoes can help them last longer and taste better. Keep potatoes in a pantry or cabinet where it’s cool, dark, and well-ventilated. Avoid storing them on countertops, next to appliances or under the sink where it could get warmer. Greening of the potato skin is the build-up of Solanine. It is a chemical produced by exposure to too much light and causes a bitter taste. Potatoes fuel your body and brain – containing the carbohydrate, potassium and energy you need to perform at your best! So, stop avoiding potatoes and serve up this American favorite for any meal. Be sure to pair it with protein to slow its blood sugar affects.
Fiesta Potatoes with Chicken
Ingredients:
- 1-1/2 lbs. (5 medium) russet potatoes, washed and cut into 1/2 moons
- 1-1/2 lbs. boneless, skinless chicken breast
- 1 Tbsp. olive oil
- 2-1/2 Tbsps. chili lime seasoning
- 8 oz. shredded pepper jack cheese
- 1/2 cup fresh salsa
Directions:
- Preheat the grill or oven to 400° F. If cooking over an open flame without a thermometer, note that cook time may vary slightly.
- Place the potatoes and chicken onto a large square of aluminum foil.
- Drizzle the chicken and the potatoes with the olive oil and season with the chili lime seasoning.
- Wrap the foil around the food by creating an envelope style fold over the top and rolling the edges up, this will make it easier to check the temperature of the meat.
- Place the foil pouch into the oven or over the campfire on a grate. Allow the packages to cook for about 30 minutes or until the potatoes are tender and the juice from the chicken run clear. Rotate the foil package around the heat from time to time to prevent scorching.
- Remove the chicken from the foil package and allow it to rest slightly while completing the dish.
- To finish the dish, top the potatoes with the shredded pepper jack cheese and place back in the oven or on the fire to allow the cheese to melt.
- Slice the chicken breast and place it on top of the potatoes.
- Top the chicken breast and potatoes with prepared salsa and enjoy.
Recipe (edited) and image courtesy of Potatogoodness.com.
Dietitians Dish – October 13, 2024
Stew on These Dinner Options
Root vegetables, onions and potatoes are items which last a long time when stored properly. When they’re on sale, stock up! These produce items are great for a variety of dishes like soups and stews, sides and casseroles. Stew is a great make-ahead meal for busy weeknights. But all stews are not created equal so choose healthier options that include lean protein (like white meat chicken, lean beef or fiber-rich beans) while limiting ingredients that are higher in fat and calories (like creams, butter, or highly processed meats).
Healthy Beef and Barley Stew
Ingredients:
- 1/4 cup flour
- 1/8 tsp. black pepper
- 1/8 tsp. paprika
- 1-1/2 lbs. lean stew beef, cut into 1-inch pieces
- 1 Tbsp. olive oil
- 8 oz. sliced mushrooms
- 1 cup sliced celery
- 1-1/2 cups chopped onion
- 2 cans (14 oz. each) low-sodium beef broth
- 1 small bay leaf
- 1/3 cup pearl barley
- 2 cups sliced carrots
- 2 cups diced turnips
- 1-2 potatoes, peeled and cubed
- 1 cup frozen green peas, thawed
Directions:
- In a bowl, combine flour, pepper and paprika. Toss beef in flour mixture until coated evenly.
- In a large saucepan, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add mushrooms, celery and onion and sauté 2 minutes. Add broth, bay leaf, barley, carrots, turnips and potatoes, and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.
- Remove cover and simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Skim off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)
Recipe (edited) and image courtesy of Healthecooks.com.
Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes
Ingredients:
- 1/2 medium onion, diced
- 6 garlic cloves, sliced
- 2 cups chopped carrots
- 1 lb. boneless, skinless chicken breast, trimmed of fat and cut into 1-1/2-inch chunks
- 4 cups low-sodium chicken broth (gluten free if needed)
- 1 tsp. dried thyme
- 1/2 lb. potatoes, scrubbed and quartered
- 1/3 cup wild rice
- 2 cups green beans, trimmed
- Black pepper to taste
Directions:
- In a saucepan, combine onion, garlic, carrots, chicken, chicken broth and thyme and cook over low heat for 1 hour.
- Add the potatoes, wild rice and green beans and cook for an additional 1-1/2 hours. Add pepper to taste and serve hot.
Recipe and image courtesy of Healthecooks.com.
Dietitians Dish – Octoberber 06, 2024
Tis’ The Season for Pumpkin Everything!
Cooler weather is here and so is the start of the cold and flu season. Kids are back in school, and germs spread quickly. Vaccines are one part of staying healthy. But food is medicine, so you also need to eat nutrient-rich foods with immune-boosting benefits. Pumpkin contains immune-promoting nutrients including vitamins A, C and E, beta carotene, and essential minerals like zinc, selenium, iron, and magnesium. Adding pumpkin into your diet may help manage immune-related diseases, reduce how often you become sick, and help with faster recovery from infections. Go beyond the seasonal pumpkin spice trend and find ways to add pumpkin into your diet. With canned pumpkin puree, you can easily incorporate it year-round. So, add a scoop of pumpkin puree to smoothies, pancakes, soups, chili and other foods for a simple nutrient boost! Try this roasted veggie salad with a homemade pumpkin dressing.
Roasted Vegetable Salad with Pumpkin Goddess Dressing
Ingredients:
- 1 (9-ounce) pkg. Fresh Express® Sweet Hearts® Lettuce Blend
- 1 (12-ounce) package baby rainbow carrots
- 1 (12-ounce) package cauliflower florets
- 1 (9-ounce) package broccoli florets
- 3 Tbsps. olive oil
- 1/3 cup dried cranberries
Pumpkin Goddess Dressing:
- 1 cup plain Greek yogurt
- 1/2 cup pure pumpkin purée
- 1/4 cup mayonnaise
- 3 Tbsps. olive oil
- 2 Tbsps. apple cider vinegar
- 1 Tbsp. maple syrup
- 2 tsps. fresh thyme, minced
- 1 tsp. fresh rosemary, minced
- 1 tsp. cinnamon
- 1/2 tsp. salt
Directions:
- Heat oven to 425° F. Spray two baking sheets with cooking spray.
- Cut any large carrots in half lengthwise. Place on a baking sheet and drizzle with 1 Tbsp. olive oil; toss to coat. Place the cauliflower and broccoli on another baking sheet; drizzle with the remaining olive oil and toss to coat. Bake for 20 minutes or until tender. Cool to room temperature.
- Arrange the lettuce in a large bowl. Top with roasted vegetables and dried cranberries. When ready to serve, toss the ingredients and drizzle each salad with dressing.
Dressing:
- Place all ingredients in a blender; pulse to combine. Refrigerate until ready to serve. Can be made a day or two ahead of time.
Recipe and image courtesy of Freshexpress.com.