Dietitians Dish – June 29, 2020

Sweeten Up Your 4th of July Festivities!

Watermelon is a refreshing treat to enjoy during the summer, its peak season. Being over 92% water, it’s a great choice to stay hydrated. There are plenty of vitamins, minerals, antioxidants and amino acids in every serving. It’s the leading source of lycopene in our food supply, even more than tomatoes. Preliminary research has shown promise as to its cancer-fighting abilities.

Easy as 1, 2, 3!

SELECTION:

1. Look at it – make sure it’s symmetrical and free from gashes, bruises or soft spots.
2. Pick it up – it should be heavy for its size.
3. Turn it over – look for the ground spot and make sure it’s buttery yellow in color.

PREPARATION:

1. Rinse under cold running water in the sink.
2. With water running, scrub it with a clean produce brush.
3. Dry it with paper towels before cutting.

Enjoy the entire watermelon… including the rind! There are lots of sweet and savory recipes featuring the delicious flavor of watermelon, at Watermelon.org. Check them out and make sure nothing is left to waste. Add a little patriotism to your July 4th festivities!

Watermelon Flag Kabobs

Ingredients:

• Watermelon, cut into 1” cubes
• 1 pkg. fresh, washed blackberries
• 1 angel food cake, cut into 1” cubes
• 12 wooden skewers
• Cups of yogurt for dipping (strawberry, blueberry, and vanilla)

Directions:

• To create an American flag, thread 5 blackberries on 5 skewers, followed by alternating cake and watermelon cubes. On the other skewers, alternate watermelon and cake, so that the first and last cubes are both watermelon.
• The fruit and cake will create stripes when lined properly with red strips at the top and bottom.
• We served with red, white and blue yogurt dips, but the possibilities are endless!

Recipe (adapted) and image courtesy of Watermelon.org.

June 29, 2020

Enjoy Meatless Monday with the meaty flavor of mushrooms.

If you haven’t tried to go meatless for a meal yet, mushrooms can be a great entry food. They have a rich, umami flavor that can be similar to beef. Grilling large Portobello mushrooms can give them a smoky, charred flavor. They are quick to grill up and get a flavorful, nutritious meal on the table in minutes.

The eggs and cheese in this Cobb salad are the source of protein, while the veggies offer nutrients to boost your mood and immune system.

While the research is in early stages, there is some promise being shown that nutrients in mushrooms might help fight breast and prostate cancers. Although it’s far from definite, there is no known negative consequence to eating more mushrooms, so why not try them for the hope that it will protect against cancer or as a compliment to treatment for those who are battling cancer.

https://www.mushroomcouncil.com/recipes/grilled-mushroom-cobb-salad/

June 26, 2020

Here’s the scoop on fruits that you can eat by the spoonful!

There are quite a few fruits that can be easily eaten by cutting and scooping out with a spoon. Great for a snack or picnic/packed lunch item, cut the fruit before wrapping it up. Then, just be sure to grab a spoon!

Grapefruit is a large citrus fruit that can be cut in half to scoop out the slices (called “segments”). Using a spoon with a serrated front edge is best. They are full of nutrients like Vitamins A & C that may improve immunity and heart health. Some nutrients may interact with certain prescription medications so check with your pharmacist or physician before you eat or drink anything with grapefruit.

Kiwifruit are egg-shaped fruits known for their fuzzy brown skin and sweet-tart flesh. With only 70 calories, kiwis are a great source of potassium and fiber, plus twice the vitamin C of an orange. It’s a portable fruit that you can cut in half and scoop out with spoon. The skin is edible but most people just eat the green or golden flesh and tiny, edible seeds. Add kiwis to salads, smoothies, juices, or low-fat yogurt.

Mangoes range in color from green to yellow to red. Packed with vitamin C, mangoes are a good source of fiber and easy to enjoy. Cut the “cheeks” from either side of the large seed in the center. Take the cheeks and make slices in both directions to form cubes, then scoop away from the peel. Mangoes are available fresh, frozen, or dried, and are versatile enough to use in many dishes ranging from sweet to savory.

Passion Fruit is purple, red or yellow when mature, and shaped like an egg. The passion fruit is rich in potassium, and fiber, with only 16 calories per whole fruit. Slice it in half, then scoop out and eat both the seeds and pulp. Serve it in fruit salads, or with chicken, pork, or fish. Strain the pulp to use it in juices, cocktails, desserts, and sauces.

Which one will become the next adventure for your tastebuds?

June 24, 2020

Think more globally this Wellness Wednesday!

Let’s think about wellness of the planet. More foods than we care to admit are wasted in the US. This became even more concerning with the coronavirus pandemic. With the packing industry and supply chain disrupted, farmers who were producing at optimal capacity had to destroy their crops, harvests, and herds. They just had no way to sell to the public with a disrupted supply chain. That reality is long from over and the implications are far from known. But, each of us can do our part to help the planet recover by trying to limit our personal or household food waste.

We’ve probably all been guilty of not properly storing foods at cold temperatures. Raise your hand if you admit to trying to reduce waste by freezing extra servings. Keep it held high if you’ve forgotten to label it (date, what it is, etc.). You’re definitely not alone! I’m also guilty of buying in bulk, repackaging it into single meal servings to freeze, and then letting it fall to the bottom only to come out years later freezer burned and unidentifiable. Not a proud moment when I discover one of those gems, but I’m being real.

Check out this chart from the USDA that should help you determine optimal lifespan for various cold and freezer storage items. It is one small way to be better informed to do your best to reduce household food waste.

June 22, 2020

“Photo used by permission of the National Mango Board. All rights reserved.”

Mango-rific Monday should be a thing!

Mangos are a super delicious, nutrient-rich food that may help boost immunity. Within just a 3/4 cup serving of mango, you’ll consume 50% of your daily vitamin C, 15% of your daily folate and copper needs, 8% of your daily Vitamins A and B6 and 7% of your daily value of fiber. Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.

Kids will go crazy for these fruity, fresh snack ideas.

• Fresh Mango Berry Pops
• Cinnamon Oat Mango Bites
• Mango and Yogurt Waffle Cone Parfaits
• Mango Kabobs

Check out Mango.org for the recipes and a wealth of other delicious recipes; selection, preparation and storage tips; and details about the difference in varieties available throughout the year.