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.
Dietitians Dish – August 25, 2024
Watermelon – a Year-Round Snack!
With many valuable nutrients and tons of hydration, watermelon should be a year-round staple in every shopping cart. The entire watermelon can be consumed (including the rind), leaving nothing to waste! Watermelon.org has plenty of recipes and great information about the value of watermelon in a balanced diet. Here are a couple recipes that would be great to stockpile for back-to-school menu plans!
Scan to learn about watermelon’s nutrient powerhouse!
Watermelon Breakfast Parfait
Ingredients:
- 3/4 cup watermelon chunks
- 1/3 cup granola
- 5 oz. yogurt (any flavor)
Directions:
- In a tall glass or to-go container, layer the ingredients in the following order: 1/2 of the granola, 1/2 of the watermelon chunks, then 1/2 of the yogurt.
- Repeat a second time to create two layers of each ingredient.
Recipe (edited) and image courtesy of Watermelon.org.
Fish Tacos with Watermelon Guacamole
Ingredients:
- 1-1/2 cups diced watermelon
- Dash salt to taste
- 2 medium avocados, peeled and chopped
- 2 Tbsps. lime juice
- 2 tsps. diced jalapeño pepper (or to taste)
- 1/3 cup cilantro, chopped
- 2 medium garlic cloves, minced
- 1 can (4-oz) diced green chilis, drained
- 1-1/2 lbs. white fish
- Dash chili powder
- Dash salt to taste
- 14 corn tortillas
- 3-4 cups coleslaw mix
- 3/4 cup salsa
- 1 cup diced watermelon
Directions:
- Guacamole: In a medium bowl, mash avocado to a mix of smooth and chunky. Add lime, jalapeno, cilantro, garlic, and chilies and mix thoroughly. Add watermelon and salt (if desired) and toss. Cover and refrigerate to let flavors blend.
- Heat oven to 350°F. Spray a baking sheet with cooking spray. Place fish on the sheet and sprinkle with chili powder and salt. Bake for 12 – 20 minutes (depending on thickness of fish) or until barely cooked through. Remove from oven and cut into pieces.
- Heat tortillas on a grill or griddle. Top each with a few pieces of fish, 1/4 cup cabbage mixture, a heaping spoonful of guacamole, some salsa, and a few pieces of diced watermelon.
Recipe (edited) and image courtesy of Watermelon.org.
Dietitians Dish – August 18, 2024
Simply Corny Dinner Ideas
Don’t believe the many myths about corn! Fact is, corn has many health benefits. It contains lutein and zeaxanthin, phytochemicals which promote healthy vision. There are only 5g of natural sugar in an ear of corn, which is less than an apple. With 3g of fiber per ear and slow-to-digest resistant starch, corn is a low glycemic index food. As part of a balanced diet, corn can be included (in moderation) in a diabetic or weight loss diet. Try some corny ideas for your next meal or snack. Make a simple foil packet dinner featuring corn on the cob or a satisfying salsa that works great with chips or as a veggie-filled topping for chicken, steak or fish.
Cajun Shrimp Boil Foil Packets
Ingredients:
- 1 lb. peeled & de-veined shrimp
- 1 lb. baby red potatoes, diced
- 1/2 lb. andouille sausage, sliced
- 3 ears of corn, cut in half
- 6 tsps. olive oil
- 3 tsps. Cajun seasoning
Directions:
- Preheat oven to 425°F or preheat grill to medium-high heat.
- Precut 6 large pieces of heavy-duty aluminum foil (about 12 inches each). Divide shrimp, potatoes, sausage and corn into 6 portions and place in center of the foil. Drizzle each with 1 tsp. olive oil and season with 1/2 tsp. Cajun seasoning (use less if less heat/spiciness is desired).
- Roll the long side of foil together on top and fold sides in, sealing the foil packet tightly.
- Bake in the preheated oven or grill 20-30 minutes or until the potatoes are tender and the shrimp is cooked through.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Black Bean and Corn Salsa
Ingredients:
- 1/4 cup olive oil
- 2 limes, juiced
- 1 can (15.5 oz.) low-sodium black beans, drained, rinsed
- 2 cups corn kernels
- 1/4 cup sweet onion, finely diced
- 1/4 cup fresh cilantro, chopped
Directions:
- Slowly whisk olive oil and lime juice in medium bowl.
- Add black beans, corn, onion and cilantro. Stir well to coat. Season with salt and pepper, to taste.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.
Dietitians Dish – August 11, 2024
Sweet Benefits of Sweet Onions!
Did you know that onions can positively impact your body and overall well-being?
✓ Immunity and skin protection from their excellent source of Vitamin C
✓ Digestive health benefits from their dietary fiber
✓ Reduced inflammation and oxidative stress from antioxidants, including quercetin
✓ Improved cholesterol, blood pressure and cardiovascular health
✓ Digestive health benefits from their dietary fiber
✓ Reduced inflammation and oxidative stress from antioxidants, including quercetin
✓ Improved cholesterol, blood pressure and cardiovascular health
Onions are much more than just a flavorful addition to your favorite dishes.From their nutrient-rich profile to their antioxidant properties, they’ve proven to be a superfood in the kitchen. Next time you prepare a meal, include some onions. Your body will thank you for it! Take a dip with your snacks this summer.
These onion-filled recipes are a great option for personal or party snacks!
Caramelized Vidalia Onion Dip
Ingredients:
- 3 Vidalia onions, caramelized
- 2 cups cottage cheese
- 1 cup Greek yogurt or sour cream
- 1 tsp. soy sauce
- 1 tsp. garlic powder
- 1 Tbsp. butter
- 1 cube beef bouillon
- 2 Tbsps. green scallions – diced
- Salt and pepper to taste
Directions:
- Once the onions are caramelized, add the beef bouillon and butter to the same pan and stir well. Remove from heat and allow the onions to cool.
- Add the cottage cheese, Greek yogurt or sour cream, garlic powder, and soy sauce into a medium-sized bowl and stir well.
- Add the cooled caramelized onions and 1 Tbsp. of scallions to the cottage cheese mixture. Stir.
- Add salt and pepper to taste. Top with remaining scallions.
- Cover for at least 2 hours or until ready to serve.
- Serve with your favorite vegetables, chips, or pretzels.
Recipe (edited) and image courtesy of RealSweet.com.
Homemade Pico de Gallo with Vidalia Onions
Ingredients:
- 4 medium tomatoes, diced
- 1 cup Vidalia onion, diced
- 1 jalapeno pepper, diced (remove seeds for less heat)
- 1/2 cup cilantro, chopped
- Juice from 1 lime
- Salt and pepper, to taste
Directions:
- Add all ingredients to a medium-sized bowl. Stir well.
- Enjoy immediately or cover and refrigerate overnight.
- Serve with your favorite chips or veggies.
Recipe (edited) and image courtesy of RealSweet.com.
Dietitians Dish – August 4, 2024
Set Sail with Zucchini!
Kitchen hacks can help beat the summer heat! Batch cooking meats can shorten your time in the kitchen and help with mealtime creativity.
Check out the recipe for Batch Slow Cooker Chicken on Inseasonezine.com.
Instead of focusing on what foods to avoid, plan meals full of color and flavor featuring fruits and vegetables. Zucchini and squash are versatile ingredients that can add creativity to your meals. Sail away this summer with these “zucchini boats”!
Check out the recipe for Batch Slow Cooker Chicken on Inseasonezine.com.
Instead of focusing on what foods to avoid, plan meals full of color and flavor featuring fruits and vegetables. Zucchini and squash are versatile ingredients that can add creativity to your meals. Sail away this summer with these “zucchini boats”!
Heart Healthy Mediterranean Chicken and Zucchini
Ingredients:
- 4 zucchinis, halved lengthwise
- 2 Tbsps. olive oil, divided
- 1/8 tsp. salt
- Black pepper to taste.
- 1 shallot, chopped
- 2 garlic cloves, minced
- 2 cooked chicken breasts, shredded
- 1 can (15 oz.) chickpeas, rinsed and drained
- 1/2 cup halved cherry tomatoes
- 1/4 cup halved Kalamata olives
- 1 tsp. dried oregano
- 2 Tbsps. crumbled feta cheese
- 1 Tbsp. fresh lemon juice
- 1/2 small cucumber, peeled and finely chopped
- Chopped fresh dill sprigs, for garnish
Directions:
- Preheat oven to 350°F. Score zucchini and scoop out the flesh into a bowl. Place zucchini halves in a shallow baking dish, drizzle with 1 Tbsp. of the olive oil, and season with salt and pepper. Bake for 12-15 minutes, or until mostly tender. Set them aside.
- In a large skillet over medium heat, heat the remaining 1 Tbsp. of olive oil. Add the shallot and cook until soft, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Add the zucchini flesh and cook until light golden, about 2 minutes. Add shredded chicken plus chickpeas, tomatoes, olives and oregano. Cook, stirring occasionally, until the mixture is heated through, about 5 minutes.
- Spoon chicken mixture into the zucchini “boats” and top with the feta. Bake until zucchini is just tender, and cheese is melted, about 10 minutes more. Drizzle the lemon juice over the zucchini boats, then garnish with cucumber and dill. Serve warm.
Grilled Chicken Parmesan Zucchini Boats
Ingredients:
- 2 zucchinis, halved lengthwise
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 1 lb. cooked chicken, diced
- 1/2 cup marinara sauce
- 1/4 cup + 2 Tbsps. parmesan cheese
- 1/4 cup Italian-seasoned breadcrumbs
Directions:
- Prepare outdoor grill for direct grilling over medium-high heat. Cut zucchini lengthwise in half; leaving 1/2-inch wall, scoop out inside portion with spoon and reserve. Spray both sides of zucchini with nonstick cooking spray; sprinkle with salt and pepper. Place zucchini, cut side down, on hot grill rack; cover and cook 5 minutes or until grill marks appear, turning once.
- Heat large skillet over medium-high heat, then spray with nonstick cooking spray. Add chicken; heat for 3 minutes, stirring occasionally. Coarsely chop and add reserved zucchini pulp; cook 3 more minutes or until internal temperature of chicken reaches 165°F, stirring occasionally.
- Stir marinara sauce, breadcrumbs, and 2 Tbsps. of parmesan cheese into the chicken mixture.
- Fill zucchini with the chicken mixture, then sprinkle with the remaining parmesan cheese. Place zucchini, filling side up, on hot grill rack; cover and cook 5 minutes or until zucchini is tender and the cheese melts.