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
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
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.
Dietitians Dish – September 22, 2024
How Do You Serve Vegetables?
Do you serve a plate piled with a scoop of veggies, add them into a recipe, or hide them completely? There’s no perfect answer for how to get your family to accept and eat their recommended servings of vegetables.
But they’re SO IMPORTANT!
Involve the family in planning the menu, shopping, or even growing a few. Be honest about what’s in their food so they can decide if they like the flavor of the veggies. No one likes to feel tricked, and it breaks trust. If you’ve got picky eaters, start small. Doctor up a favorite – Mac & Cheese. You can add diced veggies or puree some into the cheese sauce. Just be honest about what you added. They might be more willing to try it in another way at a future time.
Hidden Veggie Mac and Cheese
Ingredients:
- 1 pkg. (16 oz.) small elbows
- 1 pkg. (10 oz.) frozen riced cauliflower
- 3 cups whole milk
- 2 cups frozen crinkle cut carrots
- 2 Tbsps. unsalted butter
- 2 Tbsps. all-purpose flour
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- 1/2 (8 oz.) package cream cheese, cubed
- 2 cups shredded Cheddar cheese
Directions:
- Prepare elbows as label directs; drain, return to saucepot and cover.
- In medium saucepot, cover and cook cauliflower, 2 cups milk and carrots over medium-high heat for 10 minutes or until milk is steaming; uncover, reduce heat to medium and cook 5 minutes or until carrots are very tender, stirring frequently. Transfer to blender; purée until smooth.
- In large saucepot, melt butter over medium heat; add flour and cook 2 minutes, stirring constantly. Stir in the remaining 1 cup milk. Heat to a boil over medium-high heat, stirring constantly. Stir in the cauliflower mixture, salt and pepper; gradually stir in both cheeses until smooth and creamy. Fold in elbows. Makes about 8 cups.
Chicken-Broccoli Mac & Cheese
Ingredients:
- 1 pkg. (8 oz.) elbow macaroni
- 2 cups broccoli florets
- 1-3/4 cups shredded reduced fat Cheddar cheese
- 1 cup shredded skinless chicken breast
- 1/2 cup plain nonfat Greek yogurt
Directions:
- Cook pasta as label directs, adding broccoli during last 2 minutes of cooking; drain, reserving 1/2 cup pasta water. Return pasta mixture to saucepot; stir in cheese and 1/4 cup reserved pasta water until cheese melts. Cover to keep warm.
- In small skillet, cook and stir chicken and remaining 1/4 cup reserved pasta water over low heat 2 minutes or until most water is absorbed, and chicken is heated through.
- Stir chicken and yogurt into pasta mixture. Makes about 6 cups.
Dietitians Dish – September 15, 2024
Versatility & Benefits of Apples
Apples are full of nutrients and fiber which aids digestion and heart health. They’re a great item to stock up on during sales. Stored in a cool area they will last a long time. With the versatility of apples, they can be eaten as a snack or used as an ingredient in a meal or dessert. Spruce up your apple slices with a few nutritious ingredients or add diced apple to a salad for a sweet addition. You can’t really go wrong with the variety of ways to enjoy apples!
Air Fryer Accordian Potatoes
Ingredients:
- 3 Tbsps. balsamic vinegar
- 1 Tbsp. spicy brown mustard
- 2 Tbsps. olive oil
- 3 apples, cored and cut into 1/2-inch dice
- 5 cups torn Romaine lettuce
- 1/2 cup coarsely chopped walnuts
- 1/2 cup crumbled gorgonzola cheese
- Black pepper to taste
Directions:
- In a small bowl, whisk together the vinegar and mustard. Slowly whisk in the olive oil until emulsified.
- In a large bowl, combine the apples, Romaine, walnuts and Gorgonzola. Add the vinaigrette, season with black pepper and toss to coat evenly.
Recipe and image courtesy of. Healthecooks.com.
Heart Healthy Peanut Butter & Apple Wedges
Ingredients:
- 1/4 cup low-fat granola
- 1 oz. dark chocolate chips
- 2 Gala or Fuji apples
- 3 Tbsps. peanut butter
Directions:
- In a small bowl, combine granola and chocolate chips. Slice each apple into 8 wedges, slicing off the core.
- Spread approximately 1/2 teaspoon peanut butter on each apple wedge. Dip apple wedge, peanut butter side down, into granola mixture.
Serve immediately.
Recipe and image courtesy of. Healthecooks.com.
Dietitians Dish – September 8, 2024
Simply Sensational Sides
Potatoes are naturally gluten-free and full of heart healthy nutrients. Their dietary fiber helps regulate digestion and offers heart-protective benefits. As a top source of potassium, potatoes may help manage blood pressure. Plus, their Vitamin B6 may also help with metabolism, depression and confusion. Seems like it’s not just an apple a day to help maintain good health – potatoes can be a helpful part of a balanced diet! So, go ahead and enjoy these plant-forward sides with a few ingredients.
Air Fryer Accordian Potatoes
Ingredients:
- 4 large russet potatoes
- 2 Tbsps. olive oil
- 1/2 tsp. salt
- 1/2 tsp. black pepper
- 1/2 tsp. dried oregano
- 1/2 tsp. onion powder
- 1/2 tsp. garlic powder
- 1/2 tsp. paprika
- 1/2 tsp. dried rosemary
- Fresh parsley for garnish, if desired
Directions:
- Peel the potatoes, then slice off the tops and bottoms followed by the sides to create flat edges. Use the removed potato pieces in another recipe. Slice lengthwise down the peeled potatoes, creating 3 even thick pieces.
- Place one thick piece of potato between a pair of wooden chopsticks or skewers and slice vertically.
- Flip the potato and slice diagonally. Repeat with all the potato slices.
- Mix olive oil, salt, black pepper, dried oregano, onion powder, garlic powder, paprika and dried rosemary in a small bowl.
- Preheat the air fryer for 5 minutes. Line the basket with parchment paper and arrange the potatoes without overcrowding. Brush seasoning mixture over the potatoes. Cook for 10 minutes then shake and cook for another 8-10 minutes or until golden brown.
- Transfer to a plate and garnish with fresh parsley. Serve immediately.
Recipe (edited) and image courtesy of. Healthyfamilyproject.com.
Broccoli Cheddar Stuffed Baked Potato Skins
Ingredients:
- 6 russet potatoes
- 2 cups cooked chopped broccoli florets
- 3/4 cup shredded cheddar cheese
- 1/2 cup ranch dressing
Directions:
- Prick potatoes several times with a fork. Microwave on HIGH 5 minutes per potato, set aside to cool. Alternatively, prick potatoes with fork and place on baking sheet. Bake 45-60 minutes in 400°F oven or until tender. Let cool.
- Cut potatoes in half lengthwise and scoop out inside of potato (this can be mixed with toppings or saved for another dish, like mashed potatoes). Spray skins with cooking spray and place back on baking sheet.
- Top potato skin halves with broccoli and cheese. Bake an additional 5-7 minutes, or until heated through and cheese melts. Top with Ranch dressing.
Recipe (edited) and image courtesy of. Healthyfamilyproject.com.
Dietitians Dish – September 1, 2024
Keep Back to School on Budget!
Skip the prepackaged snacks and invest in a divided lunchbox (Bento style). Shop the ad to decide what “better for you” items are on sale. Pay attention to unit cost (cost per serving on shelf tags) when comparing brands and packages. Larger packages are often more cost-effective and can stretch further. Have the kids help pack their lunch. Involving them in the decision making will help ensure they don’t throw away what is packed. Just set some ground rules that they must pack something from most food groups. Healthy eating doesn’t have to mean an entrée like a sandwich! After shopping, clean and chop items so they’re ready to eat. Taking extra time to prep will help prevent wasted food. Clementines easily peel and need no advanced prep. They’re a simple addition to lunch or as a snack. They’re also delicious in recipes.
Grilled Sesame Clementine Chicken Skewers
Ingredients:
- 1 cup clementine juice (from 6-7 clementines)
- 1 Tbsp. low sodium soy sauce
- 2 tsps. ground ginger
- 1 Tbsp. brown sugar
- 1 tsp. clementine zest
- 1 tsp. cornstarch
- 1 tsp. water
- 1-1/2 lbs. chicken tenderloins
- 20 clementine slices (about 6 clementines)
- 3 carrots, peeled and cut into long ribbons
- sesame seeds
- 3 scallions, thinly sliced
Directions:
- If using wooden skewers, soak them in water for 30 minutes before cooking.
- Place clementine juice, soy sauce, sugar, ginger, and zest in a small saucepan and bring mixture to a boil over medium heat.
- Place cornstarch and water in a small bowl to create cornstarch slurry mixture. Stir to fully combine and then add to saucepan. Stir the sauce until it thickens and remove from heat. Divide the sauce into 2 separate containers.
- Cut each tenderloin piece into two pieces. Thread each skewer with a carrot ribbon, a clementine slice folded in half, and a piece of chicken. Repeat one time. Use half the sauce and brush each completed skewer.
- Heat the grill or grill pan over high heat and brush with vegetable oil. Grill each side of the skewers for 3-5 minutes. Remove skewers from heat and use a clean brush to brush again with sauce.
- Sprinkle clementine chicken skewers with sesame seeds and sliced scallions before serving.
Recipe (edited) and image courtesy of. Cutiescitrus.com.
Clementine and Strawberry Kabobs with Honey Greek Yogurt Dip
Ingredients:
- 3 clementines
- 6 large strawberries, halved
- 1/3 cup vanilla Greek yogurt
- 1 Tbsp. honey
- Pinch of ground ginger (optional)
Directions:
- Peel and segment 2 of the clementines. Juice the remaining clementine to make 2 Tbsps. juice; set aside.
- Thread clementine segments and strawberries evenly onto 4 skewers.
- Whisk together yogurt, reserved clementine juice, honey, and ginger (if using). Serve kabobs with yogurt dip.
Recipe and image courtesy of. Cutiescitrus.com.