Dietitian's Dish
 

download PDF of recipeEmail This Page
Dietitians Dish – January 8, 2024

Resolve to Enjoy a Berry Delicious New Year!

Did you know…?

✓ Blackberries and raspberries have 8 grams of fiber in a 1 cup serving. That’s more than most high fiber cereals!
✓ Blackberries and raspberries also have half your daily value (DV) of vitamin C in 1 cup. Great for cold & flu season protection!
✓ Blueberries have a good source (at least 10% DV) of fiber and vitamin C, plus potassium, and an excellent source (more than 20% DV) of vitamin K and manganese.
Berries

Start the new year off right by finding delicious ways to add berries to your meals and snacks. If you don’t have all the items in these recipes, don’t be afraid to swap them for similar types of ingredients you have on hand or that may be on sale.

Kiwi, Clementine & Blackberry Salad
with Creamy Poppy Seed Dressing

Kiwi, Clementine & Blackberry Salad

Ingredients:

  • 1/2 cup unsalted pepitas
  • 1/3 cup plain nonfat Greek yogurt
  • 2 Tbsps. fresh lemon juice
  • 2 Tbsps. raw honey
  • 1 Tbsp. grapeseed oil

  • 1 tsp. poppy seeds
  • 3 clementines, peeled and separated
  • 2 kiwis, peeled and thinly sliced crosswise
  • 4-1/2 cups spring mix salad greens
  • 1-1/2 cups halved blackberries

Directions:

  • In large skillet, toast pepitas over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
  • In large bowl, whisk yogurt, lemon juice, honey, oil and poppy seeds; fold in clementines, kiwis, spring mix and blackberries. Makes about 6 cups.
  • Transfer 2 cups salad and 2 Tbsps. pepitas to zip-top plastic bag; freeze overnight or up to 1 month.
  • Serve remaining salad sprinkled with remaining pepitas.

Winter Kiwi, Clementine & Blackberry Smoothie

Winter Kiwi, Clementine & Blackberry Smoothie

Ingredients:

  • 1/2 avocado, peeled, pitted, and chopped
  • 2 cups frozen leftover Kiwi, Clementine & Blackberry Salad
  • 1-1/2 cups unsweetened coconut water
  • 1-1/2 Tbsps. honey

Directions:

  • Purée all ingredients in a blender on high until smooth. Makes about 3-1/2 cups.

 

download PDF of recipeEmail This Page
Dietitians Dish – January 1, 2024

Start the Year with Superfoods!

Are you making resolutions this year? Instead of a focus on cutting out unhealthy things, create a habit of adding in more (or replacing unhealthy with) nutrient-dense foods. How can you add more fruits, vegetables, and plant-based foods into your meals and snacks? Avocado is full of nutrients and can be used in many ways!

• Spread mashed avocado on a sandwich in place of mayo
• Mix avocado into baked goods
• Blend avocado into smoothies or homemade pudding
• Top a salad or meal with diced avocado
Avocado Pudding

Fiesta Avocado Mac & Cheese

Fiesta Avocado Mac & Cheese

Ingredients:

  • 2 cup dry elbow macaroni, cooked according to package directions
  • 2 ripe, fresh avocados, halved, pitted, and peeled
  • 2 cloves garlic, minced
  • 1/2 tsp. salt
  • 1 cup reduced-fat milk
  • 2 Tbsp. all-purpose flour

  • 1 cup (4 oz.) reduced fat Monterey Jack or Pepper Jack cheese, shredded
  • 2 cup (about 8 ounces) cooked chicken breast meat, diced
  • 2/3 cup canned black beans no salt added, rinsed, and drained
  • 2 Tbsp. salsa verde, fresh or store bought
  • 3/4 cup cherry tomatoes, cut in half

Directions:

  • Place one avocado, garlic, and salt into a small bowl. Mash with fork until smooth. Cut remaining avocado into 1/4-inch pieces and set aside.
  • Heat milk in a medium saucepan over medium heat until just simmering. Add flour, whisking until smooth and thickened. Add cheese, avocado mixture, cooked macaroni, cooked chicken, black beans, and salsa verde stirring until evenly coated; remove from heat.
  • Top with tomatoes and avocado pieces; serve immediately.

Recipe and image courtesy of LoveOneToday.com.

Avocado Berry Blender Muffins

Avocado Berry Blender Muffins

Ingredients:

  • 2 cups rolled oats
  • 2 large eggs
  • 1/2 ripe, fresh avocado, halved, pitted, and peeled
  • 1 ripe banana
  • 1/2 cup applesauce

  • 1/4 cup maple syrup
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 tsp. vanilla extract
  • 1 cup blueberries or berry of choice, fresh or frozen

Directions:

  • Preheat oven to 400°F. Spray a 12-cup muffin tin or line and lightly grease liners.
  • Add all ingredients except berries to a blender. Blend until combined, scraping down the sides as needed until batter is smooth.
  • Divide batter into muffin cups and top with berries. Bake for 15-18 minutes or until a toothpick inserted comes out clean. Transfer to cooling rack and let cool completely before serving.

Recipe and image courtesy of LoveOneToday.com.

 

download PDF of recipeEmail This Page
Dietitians Dish – December 25, 2023

Enjoy a Rainbow!

Bell peppers and brussels sprouts are high in vitamin C, which helps the body
absorb iron. Growth and development require adequate amounts of this mineral. Iron is necessary for making proteins that transport oxygen from the lungs to the rest of the body. The hemoglobin protein in red blood cells carries oxygen throughout the body, while the myoglobin protein provides oxygen to muscles. Iron is also essential for producing some types of hormones.

Green, Red and Yellow Peppers

Glow Up Bowl

Glow Up Bowl

Ingredients:

  • 2 ribeye pork chops, 1-inch-thick
  • 2 tsps. seasoning salt, to taste
  • 2 tsps. black pepper
  • 1 tsp. garlic powder
  • 2/3 cup honey mustard

  • 2 cups shaved Brussels sprouts
  • 2 onions, quartered
  • 2 bell peppers, quartered
  • 2 zucchinis, thickly sliced
  • 2 Tbsps. olive oil

Directions:

  • Season pork chops to taste with part of the seasoning salt, black pepper, and garlic powder.
  • Brush a grill marked cast iron pan with vegetable oil. Cook the pork chops on each side for 4-5 minutes until they reach an internal temperature of 145°F. Brush the chops with honey mustard on each side before flipping. Remove from the pan and set aside covered in foil.
  • Toss veggies in olive oil. Add veggies to grilled cast iron and cook over medium high heat for 3-4 minutes on each side. Cook until they have a nice char on them. You want them to be tender
    but with a slight crunch on the exterior.
  • Wash and thinly slice Brussels sprouts into strips using a large kitchen knife or the slice setting on your food processor.
  • Heat olive oil in a skillet on medium high heat. Add shaved Brussels sprouts, plus remaining salt, pepper, and garlic powder and stir to coat evenly.
  • Cook for 8-10 minutes or until tender and some of the sprouts are slightly charred or darkly caramelized around the edges. Remove from heat, cover, and set aside until you’re ready to serve.
  • In a serving bowl, top shaved Brussels sprouts with grilled veggies and honey mustard pork chops.

Recipe (adapted) and image courtesy of the National Pork Board.

 

download PDF of recipeEmail This Page
Dietitians Dish – December 18, 2023

Simplify the Holiday Season

As the clock ticks closer to the holidays, spare time becomes more limited. Having some quick recipes available is helpful. You won’t be disappointed with these options for a nutritious, quick meal and wholesome snack. As a bonus, this snack makes a giftable treat or something to take to holiday gatherings!

Walnut Crusted Pesto Salmon

Walnut Crusted Pesto Salmon

Ingredients:

  • 4 (6-ounce) boneless salmon fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup California walnuts
  • 4 teaspoons vegetable oil
  • 1/2 cup store-bought pesto

Directions:

  • Preheat oven to 425° F and line a baking sheet with aluminum foil or parchment.
  • Sprinkle both sides of the salmon fillets with salt and pepper. Set it aside.
  • Pulse walnuts in a food processor until they resemble fine crumbs. Place walnut crumbs in a shallow dish.
  • Press salmon fillets into walnut crumbs to coat on all sides. Place the fillets on the prepared baking sheet and drizzle with vegetable oil.
  • Bake the fillets in the oven for 10 minutes. Turn the broiler on high and broil for 3 minutes until the tops of the fillets are golden brown.
  • Remove the baking sheet from the oven and top each salmon fillet with pesto. Allow them to rest for 3 minutes.
  • Serve salmon over lightly dressed spinach greens and tomatoes or with your favorite side.

Recipe and image courtesy of California Walnuts.

Spiced Walnut Trail Mix

Spiced Walnut Trail Mix

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup California walnuts
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 to 1/2 teaspoon chili flakes
  • Salt and pepper (to taste)
  • 2 cups popcorn
  • 1 cup pretzels
  • 1/2 cup granola
  • 1/3 cup dried apricots
  • 1/4 cup dried cranberries
  • 1/4 cup chocolate chips

Directions:

  • Heat oil in a medium skillet over medium-high heat. Add walnuts and stir well.
  • Sprinkle curry, chili powder, cumin and chili flakes over walnuts and stir until walnuts are well coated. Cook over medium heat for 5 minutes or until toasted. Season with salt and pepper and let cool.
  • Place walnuts in a large bowl with all trail mix ingredients and toss well. Store in a tightly covered container. Take on the go in a mason jar or glass container.

Recipe and image courtesy of California Walnuts.

 

download PDF of recipeEmail This Page
Dietitians Dish – December 11, 2023

A sweet and juicy package full of nutrients!

Pears have:
• 100 calories per serving
• No sodium, fat, or cholesterol
• Excellent source of fiber (22% DV)
• Vitamin C & antioxidants – which vary by skin color!

Check the Neck

 

DID YOU KNOW a pear is one of the few
fruits that does not ripen on the tree? Harvested when it is mature, it must ripen at room temperature. While Bartlett’s skin color brightens as it ripens, most varieties of pears show little change in color. To determine ripeness, you must apply gentle pressure to the stem end.

Pear Barley Salad

Pear Barley Salad

Ingredients:

  • 1/3 cup walnuts
  • 1 cup uncooked barley
  • 1 cup cooked chickpeas
  • 2 green Anjou pears, divided
  • 1/3 cup chopped sun dried tomatoes
  • 3/4 cup crumbled feta
  • 1/4 cup chopped fresh parsley
  • 1 handful baby arugula

  • 3 Tbsps. red onion
  • 1/4 cup apple cider vinegar
  • 1/3 cup olive oil
  • 2 tsp. maple syrup
  • 1 tsp. Dijon mustard
  • 1 tsp. dried oregano
  • 1/2 tsp. sea salt
  • 1/4 tsp. pepper

Directions:

  • Cook barley according to package instructions. Drain.
  • Toast walnuts in a small skillet. Let cool.
  • Add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.
  • Chop 1-1/2 pears and save the remaining half for fanning and decorating the salad.
  • Add cooked barley, chickpeas, pear, sun dried tomatoes, arugula, parsley, and feta into a large bowl.
  • Add remaining dressing ingredients into the bowl with the vinegar and red onion and whisk until combined.
  • Pour dressing over salad mixture and toss to coat. Taste and season with additional salt and pepper, if needed.

Recipe and images courtesy of USAPears.org.