Dietitians Dish – July 28, 2024
Simple Ways to Add Seasonal Produce
Shopping locally and in-season for fresh produce is both economical and nutritious. Pizza is an easy meal to add more fruits and veggies. Choose something like a tortilla or naan flatbread for a prepared crust and add quality ingredients as toppings. The flavor combinations are endless! Plus, everyone in the family can assemble their own which helps cut down on time in the kitchen.
Ricotta Pesto Summer Vegetable Naan Pizza
Ingredients:
- 1 package Stonefire® Whole Grain Naan
- 2 Tbsps. skim milk ricotta cheese
- 2 Tbsps. pesto sauce
- 1.5 cups of assorted chopped grilled vegetables—red onions, zucchini, eggplant, corn, tomatoes
- 1 Tbsp. olive oil
- Salt and freshly ground pepper
- 1/2 a lemon, squeezed
- Fresh basil
- Zucchini ribbons
Directions:
- Preheat – Set the oven to 450°F and the grill to medium-high heat.
- Remove naan from packaging and place on a large baking sheet lined with parchment paper.
- Bake or grill naan for 5 minutes or until slightly golden. If grilling, flip while cooking.
- Cut the vegetables, then season with salt, pepper and olive oil. Cook on a grill pan or grill until slightly charred (about 4 minutes, rotating sides).
- Mix ricotta cheese and pesto in a small bowl, then set it aside.
- Remove warmed naan from the oven or grill, then spread the ricotta pesto sauce. Arrange vegetables evenly on top, add zucchini ribbons last. Use a vegetable peeler to make ribbons.
- Bake for an additional 3-4 minutes in the center of the oven until naan is crisped to your liking.
- Remove from oven. Garnish with fresh basil, a squeeze of lemon and season to taste.
Grilled Peach Flatbread
Ingredients:
- 3 ripe, firm peaches, chopped
- 1 cup quartered yellow cherry tomatoes
- 3/4 cup fresh corn kernels (from about 1 large ear) or frozen (thawed)
- 2 scallions, sliced
- 1 Tbsp. extra-virgin olive oil
- 1/4 tsp. salt
- 1/8 tsp. ground pepper
Directions:
- Preheat the grill or grill pan. Preheat the oven to 350°F.
- Grill naan until it’s softened or lightly grilled.
- Place peach slices onto the grill or grill pan and sear for about 1 minute per side.
- Using a pastry brush, spread olive oil onto the grilled naan.
- Add goat cheese and peaches.
- Cook for 5 minutes in the oven, or place back on the grill, cover and cook on a low heat for 3-5 minutes.
- Add fresh arugula if desired. Drizzle with balsamic vinegar right before serving.
Dietitians Dish – July 21, 2024
Do Your Part for the Environment
According to the World Wildlife Fund, an estimated one-third of all the food produced in the world goes to waste. That is equivalent to 1.3 billion tons of food, which could provide enough calories to feed every undernourished person on the planet! In the US alone, the production of lost or wasted food generates the equivalent of 32.6 million cars’ worth of greenhouse gas emissions.
If everyone did their part to reduce food waste at home, it would surely help. Do your part. Create a meal plan using items that can pull double-duty throughout the week. Plus, choosing fruits and veggies that you can serve in a variety of ways will save you money and time. Salsas and relish can be flavorful toppings, snacks, a side dish, or a swap for calorie-laden spreads on a sandwich or burger.
Peach Salsa
Ingredients:
- 1 cup chopped peaches (fresh or canned & drained)
- 1 large tomato, chopped
- 1 bell pepper, chopped
- 1/2 cup chopped onion
- 1/2 cup chopped cilantro
- 1 Tbsp. lime juice
- 1/4 tsp. salt
- 1/4 tsp. ground pepper
- Optional: cayenne pepper or diced jalapeño pepper
Directions:
- Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper. Stir gently to mix.
- Cover and refrigerate until ready to serve. Freeze any extra lime juice for future use. Refrigerate leftovers within 2 hours.
Suggested uses: Serve with veggies, crackers, tortilla chips or pita crisps. Top tacos, rice, chicken, or fish.
Nectarine, Corn and Tomato Relish
Ingredients:
- 3 ripe, firm nectarines, chopped
- 1 cup quartered yellow cherry tomatoes
- 3/4 cup fresh corn kernels (from about 1 large ear) or frozen (thawed)
- 2 scallions, sliced
- 1 Tbsp. extra-virgin olive oil
- 1/4 tsp. salt
- 1/8 tsp. ground pepper
Directions:
- Combine nectarines, tomatoes, corn, scallions, oil, salt and pepper in a medium bowl.
- Serve chilled.
Suggested uses: Serve with veggies, crackers, tortilla chips or pita crisps. Top tacos, rice, chicken, or fish.
Dietitians Dish – July 14, 2024
Enjoy Splits as a NEW Summertime Treat!
Banana splits can be a seemingly harmless sweet treat since they include fruit. But they can have upwards to 1,000 calories and loads of fat and sugar from all the ice cream and sugary toppings. Let’s focus on the beneficial ingredients and find some smart swaps that are still refreshing. A medium banana contains about 110 calories, no fat, some fiber, and lots of potassium (which is good for blood pressure). That’s a keeper!
Now, choose some sweet and sensible toppings to create a treat that won’t cause you the regret of a traditional banana split. Here are a few recipes that add some extra servings of fruit and gut-friendly yogurt!
Now, choose some sweet and sensible toppings to create a treat that won’t cause you the regret of a traditional banana split. Here are a few recipes that add some extra servings of fruit and gut-friendly yogurt!
Watermelon Banana Split
Ingredients:
- 1 watermelon, medium sized
- 2 bananas
- 1 cup fresh blueberries
- 1 cup diced fresh pineapple
- 1 cup sliced fresh strawberries
- 1/4 cup caramel fruit dip
- 1/4 cup honey roasted almonds
Directions:
- Peel bananas and cut in half lengthwise then cut each piece in half. Serves 4. For each serving, lay 2 banana pieces against the sides of shallow dish.
- Using an ice cream scooper, place three watermelon “scoops” in between each banana in each dish. Remove seeds if necessary.
- Top each watermelon “scoop” with a diff erent fruit topping.
- Drizzle caramel fruit dip over the entire sundae. Sprinkle with almonds.
Recipe and image courtesy of Watermelon.org.
Heart Healthy Banana Split
Ingredients:
- 1 small banana
- 1/2 cup low-fat vanilla yogurt
- 1/4 cup fresh blueberries or raspberries
- 1/4 cup strawberries
- 1 Tbsp. dark chocolate chips
- 2 tsp. peanuts or walnuts
Directions:
- On a flat surface, slice the banana lengthwise. Arrange the sliced banana in a bowl. Top with the yogurt and berries.
- In a microwave-safe bowl, microwave the chocolate chips for 20 seconds on high. Stir and microwave in 20-second intervals until melted.
- Pour the melted chocolate over the yogurt and top with the peanuts.
Recipe and image courtesy of Healthecooks.com.
Dietitians Dish – July 7, 2024
Power of Cauliflower!
Cauliflower is a versatile food that offers many healthy nutrients. Folate lowers blood homocysteine levels to promote heart health. Vitamin K supports bone health and reduces blood clotting. Fiber aids digestion. Vitamin C helps absorb iron and protects against free radical damage which might play a role in heart disease, cancer and other diseases. It makes an excellent meat alternative and a gluten-free option in recipes like pizza, fried rice and tacos. You can buy prepared riced cauliflower or easily make it with a food processor or box grater. Just cut off the florets from the core. Grate the florets on a box grater or in a food processor with a shredding blade. Serve up your favorite stir-fry with a “fried rice” or make some “wings” in the air fryer and toss in your favorite sauce.
Cauliflower Fried Rice
Ingredients:
- 2 large eggs beaten
- 1 Tbsp. olive oil
- 1/2 a small, sweet onion, finely diced
- 1 cup frozen peas and carrots mix
- 2 cloves garlic minced
- 16 oz. cauliflower rice
- 1/4 cup low-sodium soy sauce
- 4 scallions, greens diced
- Sesame seeds (optional)
Directions:
- Heat a large skillet or wok over medium heat and spray with cooking spray. Add eggs and cook for 2 minutes, or until cooked through. Remove from pan and set aside.
- Return skillet to heat and add oil, onions, peas and carrots, and garlic, and cook 4-5 minutes, or until softened.
- Increase heat to medium-high. Add cauliflower crumbles and soy sauce. Mix well, cover and cook 7-10 minutes,
stirring frequently, or until the cauliflower is tender. - Remove from heat, mix in scrambled egg and top with diced scallion greens and sesame seeds (optional).
Recipe (adapted) courtesy of HealthyFamilyProject.com.
Air Fryer Cauliflower “Wings”
Ingredients:
- 1 cup all-purpose flour
- 1/2 tsp. kosher salt
- 1/2 tsp. ground black pepper
- 5 large eggs
- 2-3/4 cups plain panko breadcrumbs
- 1 large head cauliflower, cut into florets (about 8 cups)
- Nonstick cooking spray
Directions:
- Line rimmed baking pan with parchment paper. In a wide, shallow dish, whisk flour, salt and pepper. In a separate shallow dish, whisk eggs; place breadcrumbs in third shallow dish. Dredge cauliflower in flour mixture, shaking off excess, then dip in eggs and then breadcrumbs to coat; place on prepared pan and refrigerate.
- Preheat oven to 300°. Preheat 3-quart air fryer to 400° for 5 minutes. Spray cauliflower with cooking spray. In 3 batches, air fry cauliflower 5 minutes or until golden brown and crisp, turning once; transfer to second rimmed baking pan and keep warm in oven. Makes about 40 “wings.”
- Before serving, toss “wings” in your favorite sauce.
Dietitians Dish – July 1, 2024
Sweet Patriotic Treats!
Serving up red, white, and blue treats are a great way to show your patriotic side. Watermelon and berries are full of water and valuable nutrients. They’re a tasty way to stay hydrated. These snack recipes are simple to make and offer a delicious treat anytime, including for special celebrations!
4th of July Fruity Grahams
Ingredients:
- 1 cup blueberries
- 1 Tbsp. fresh orange juice
- 1 tsp. agave nectar
- 1/4 tsp. orange zest
- 1 Tbsp. chia seeds
- 8 whole sheets graham crackers
- 1/2 cup low-fat vanilla yogurt
- 1/2 cup finely chopped strawberries
Directions:
- In small saucepan, heat blueberries, orange juice, agave, and orange zest to a simmer over medium heat; cook 10 minutes or until slightly thickened and blueberries burst, stirring occasionally. With the back of spoon or potato masher, mash blueberries; remove from heat, stir in chia seeds, and let stand 10 minutes. Makes about 1/2 cup.
- Spread crackers with yogurt; arrange strawberries and blueberry mixture on top to create “flag.” Serve immediately. Makes 8 grahams.
Watermelon Red, White and Blue Parfait
Ingredients:
- 1 cup watermelon + 3 pieces of diced watermelon
- 1 cup blueberries
- 6 oz. container of low-fat Greek yogurt
- Whipped cream or dessert topping
Directions:
- In a pint canning jar, assemble the layered parfait, starting with the blueberries, followed by the yogurt, and finishing off with the watermelon.
- Top with the whipped cream and garnish with the 3 diced watermelon.
Recipe and image courtesy of Watermelon.org.
4-Ingredient Strawberry-Ginger “Ice Cream”
Ingredients:
- 1 container (16 ounces) 4% milkfat cottage cheese
- 2 cups chopped fresh strawberries
- 2/3 cup honey
- 1/2 cup chopped crystallized ginger plus additional for garnish (optional)
Directions:
- In a food processor, purée cottage cheese, strawberries, and honey until smooth; transfer to medium bowl. Fold in ginger; cover and freeze at least 4 hours or until frozen to soft serve consistency. Makes about 3 cups.
- Let “ice cream” stand at room temperature 5 minutes before serving; serve garnished with ginger, if desired.
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