Dietitians Dish – August 3, 2020

Sustaining good personal and environmental health – with PORK!

So much emphasis recently is on plant-based eating and going meatless. Some is based on the desire eat to support good health. And, some is due to concerns about the environmental impact of farming practices. If you’re trying to get up to speed with this trend, it’s important to check all the facts.

Since the 1960s, the pork industry has improved its farming practices to better protect the environment. For more information about how the pork industry is doing its part to be more sustainable, check out porkcares.org.

Farms are collectively:

• Using 75% less land
• Using 25% less water
• Using 7% less energy
• Producing 8% less carbon emissions

While plant-based and meatless foods offer protein and other valuable nutrients, sometimes it requires excessive portions for similar levels to what’s in meat. Pork is an “excellent” source of vitamin B-6, thiamin, phosphorus, niacin and selenium, and protein. It’s also a “good” source of zinc, riboflavin and potassium. Being low in sodium and an “excellent” source of potassium – together, these two factors help regulate blood pressure to improve heart health. Choose between 8 lean cuts of pork and try them in many flavor combinations!

With just 4 ingredients and 15 minutes cook time, this flavorful BBQ Pork chop is a simple dinner option.

BBQ Pork Skillet

Ingredients:

• 4 center cut pork chops
• 1 tsp. vegetable oil
• 1/4 cup Italian salad dressing
• 1/4 cup barbecue sauce

Directions:

• Heat oil in large skillet over medium-high heat and brown chops about 1 minute on each side. Add remaining ingredients to pan, stirring to blend.
• Cover and simmer for 5-8 minutes until internal temperature on a thermometer reads 145 degrees Fahrenheit, followed by a 3-minute rest time.

Adapted from Pork.org recipes.

July 31, 2020

FUN FRIDAY… it should definitely be part of each week!

Find something to do in your community to get outdoors and have fun. Or, just find new ways to enjoy time together as a family at home. Plan a Friday night outdoor movie, build a blanket fort or inside camping experience, create a family playlist of favorite songs and create a dance party, or just have some good old fun with a family pillow fight! Learn a new hobby together. Let every family member pick one activity that can be done together which you’ve never tried before! You’re only limited by your creativity. It’s important to find ways to let down your guard and have a little fun! It’s good for the soul and re-connecting as a family.

July 29, 2020

We’re back to WELLNESS WEDNESDAY!

Exercise may just be the “magic bullet” we’ve all been looking for to keep us well and extend the time we have in this world. The easiest form of exercise is walking. But, in the summer heat if you can’t get active outside safely, think about creative ways to fit in more physical activity indoors. Take more steps around the house with various chores and activities you would do anyway. Increase your step count by marching up and down your stairs more. Turn on some upbeat music and have a dance party. Not all screen time is bad – check out exercise or yoga programs in which you can follow along. Check out more ideas for getting active each day to improve quality of life. It’s good for your physical and emotional well-being!

Dietitians Dish – July 27, 2020

Cantaloupe – a seasonal favorite!

They’re ripe for the picking with a May-November growing season. Cantaloupe ripen at room temperature. If you want to enjoy it immediately, pick one that is ripe and ready to use. Otherwise, grab one that needs to ripen a few days on the counter. Be sure to stock up when they’re on sale because there are plenty of great uses beyond diced cantaloupe or a fruit salad. Just select a combination of ripe and unripe to take home so that nothing goes to waste.

Selecting:

• Fragrant at stem end & gives to gentle pressure
• Symmetrical and heavy for size
• No visible bruises with yellow or cream undertone

Storing:

• Uncut at room temperature for up to one week
• Refrigerate cut melon for up to 5 days
• Rinse off debris under running water just before cutting

Nutrients:

• No fat or cholesterol, with very low sodium
• High in Vitamins A & C (which promotes healthy eyes, skin, teeth and gums, plus a strong immune system)
• A good source of folate (which is needed during pregnancy)

Whether you serve this sweet and spicy salsa with tortilla chips or over grilled shrimp, you won’t be disappointed!

Cantaloupe Salsa

Ingredients:

• 2 cups cantaloupe, finely diced
• 1 firm but ripe avocado, pitted, peeled, and finely diced
• 1 red bell pepper, stem and seeds removed, finely diced
• 1/4 cup minced red onion
• 1/8 cup chopped cilantro
• 1 small jalapeno, seeded and finely diced
• 4 Tbsps. fresh lime juice
• 1/2 tsp. kosher salt
• 1/2 tsp. fresh ground black pepper

Directions:

• Combine all ingredients in a medium bowl. Let it sit in the refrigerator for about 30 minutes or overnight for flavors to combine. Serve over grilled seafood or with tortilla chips.

July 25, 2020

Does quinoa qualify for “superfood” status? Let’s investigate… it’s SUPERFOOD SATURDAY!

A one-cup serving of quinoa contains about 8 grams of protein and 5 grams of fiber. Although it’s truly a pseudo-grain, it is a nutrient-dense alternative to other grains like rice. Quinoa also has a high amount of anti-inflammatory phytochemicals, which may protect against inflammation that can lead to chronic diseases. Iron and copper are also minerals present in quinoa that are necessary for normal body functions.

It is possible to overdo a good thing, so including quinoa in modest amounts is best practice. Don’t completely swap quinoa for all other grains in your diet. Find a balance to draw the benefits, without the unintended side effects of too much of a good thing. Some people can develop an allergy to a component of quinoa (Saponin) and have stomach distress when eating it.

This stuffed pepper with quinoa is a great option for a balanced meal containing protein, grain and veggies. Round it out by serving it with cut fruit and yogurt dip.

https://inseasonezine.com/home/quinoa-fried-rice-with-roasted-chicken-stuffed-peppers/