Dietitian's Dish
 

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Dietitians Dish – October 27, 2024

Keep the Doctor Away… with Apples!

Salad 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

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

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.

 

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Dietitians Dish – Octoberber 20, 2024

The Power of Potatoes

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

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.

 

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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

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

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.

 

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Dietitians Dish – Octoberber 06, 2024

Tis’ The Season for Pumpkin Everything!

Pumpkin Casserole
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

Roasted Vegetable Salad

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.

 

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Dietitians Dish – September 29, 2024

Squash Fast Food & Take Out

Nowadays, fast food isn’t cheap, fast or healthy. Many take-out meals are high in calories, sodium and fat. Serve your family better options with fresh foods that are in-season. Winter squash (like acorn, butternut and spaghetti squash) are harvested starting in Autumn. Swap traditional pasta for spaghetti squash or other spiral veggie noodles as the base of these delicious recipes. It’s a great way to add more nutrient-rich vegetables into a meal and reduce the carbohydrates.

Butternut Squash Spirals with Chunky Lentil Bolognese

Butternut Squash Spirals with Chunky Lentil Bolognese

Ingredients:

  • 2 Tbsps. extra virgin olive oil
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 1/2 cup chopped yellow onion
  • 1 garlic clove, minced
  • 1/4 tsp. crushed red pepper flakes
  • 2 tsps. tomato paste
  • 1 can (14.5 ounces) diced tomatoes
  • 3/4 tsp. Italian seasoning
  • 2 cups low sodium vegetable broth
  • 1/2 cup dry green lentils, rinsed
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • 4 cups fresh butternut squash veggie spirals

Directions:

  • In large saucepot, heat 1 Tbsp. oil over medium-high heat. Add carrots, celery and onion; cook 5 minutes or until tender, stirring occasionally. Add garlic and red pepper flakes; cook 30 seconds, stirring frequently. Stir in tomato paste; cook 30 seconds. Add tomatoes with their juice and Italian seasoning; cook 2 minutes, stirring occasionally. Add broth and lentils, then heat to a boil. Reduce heat to medium-low; cover and cook for 35 minutes or until lentils are tender, stirring occasionally. Stir in 1/4 tsp. each salt and black pepper. Makes about 4 cups.
  • In a large skillet, heat remaining oil over medium-high heat. Add veggie spirals and cook 7 minutes or until slightly softened, stirring occasionally; stir in remaining 1/4 tsp. each salt and black pepper.
  • Serve spirals topped with lentil Bolognese.

Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes

Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes

Ingredients:

  • 1 spaghetti squash (about 3-1/2 pounds)
  • 1 jar (6.7 ounces) sun-dried tomatoes in olive oil
  • 1 pint cherry tomatoes, halved
  • 1/4 cup water
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3 cups chopped roasted chicken

Directions:

  • With a fork, pierce spaghetti squash several times on each side to vent. On large microwave-safe plate, heat squash in microwave oven on high for 12 minutes or until squash feels slightly soft when squeezed, turning once. Cool for 10 minutes.
  • In blender, purée sun-dried tomatoes with oil, tomatoes, water, salt and pepper until smooth; transfer to large skillet. Cook tomato mixture over medium-high heat for 2 minutes; add chicken and cook 3 minutes or until heated through, stirring occasionally.
  • Cut squash lengthwise in half; remove seeds. With a fork, shred squash into spaghetti-like strands onto large microwave-safe plate. Heat squash in microwave oven on high 1 minute or until heated through. Serve squash topped with chicken mixture.