July 25, 2020

Does quinoa qualify for “superfood” status? Let’s investigate… it’s SUPERFOOD SATURDAY!

A one-cup serving of quinoa contains about 8 grams of protein and 5 grams of fiber. Although it’s truly a pseudo-grain, it is a nutrient-dense alternative to other grains like rice. Quinoa also has a high amount of anti-inflammatory phytochemicals, which may protect against inflammation that can lead to chronic diseases. Iron and copper are also minerals present in quinoa that are necessary for normal body functions.

It is possible to overdo a good thing, so including quinoa in modest amounts is best practice. Don’t completely swap quinoa for all other grains in your diet. Find a balance to draw the benefits, without the unintended side effects of too much of a good thing. Some people can develop an allergy to a component of quinoa (Saponin) and have stomach distress when eating it.

This stuffed pepper with quinoa is a great option for a balanced meal containing protein, grain and veggies. Round it out by serving it with cut fruit and yogurt dip.

https://inseasonezine.com/home/quinoa-fried-rice-with-roasted-chicken-stuffed-peppers/

July 24, 2020

As we find ourselves baking more, it’s important to make smart swaps to avoid gaining weight and unhealthy habits during the panic of a pandemic. Cookies and other baked goods are often high in saturated fat and added sugar. While they can satisfy a craving for something sweet, take this time to experiment with better-for-you ways to satisfy your sweet tooth. If you find comfort in baking, don’t eliminate that since it’s serving a purpose. Instead, challenge yourself to find recipes that make smart swaps or use different ingredients.

Who doesn’t LOVE the combination of peanut butter and chocolate?! These cookies from dietitian DJ Blatner, RDN have eliminated the saturated fat (which isn’t good for the heart) and added some protein. Sounds like a win-win!

July 21, 2020

How will you enjoy TACO TUESDAY?

There are many great combinations of flavors to enjoy on Taco Tuesday. Grab tortillas or hard shells and your favorite protein. Add some veggies, salsa, and your favorite fixins’. You just can’t get it wrong! Tacos are a great way to get a balanced meal in an all-in-one entrée.
Beyond a sweet and savory salsa, have you tried tacos with a sweet spin? I don’t mean those novelty ice cream snacks you can get which are shaped like a taco. Instead of a traditional fruit salsa or a fruit salad for a side dish or dessert, kick up the flavors a bit. Sweeten up your Taco Tuesday by grilling the fruit! https://inseasonezine.com/home/grilled-fruit-tacos/

Dietitians Dish – July 20, 2020

Three cheers for CHERRIES!

Their high potassium helps control blood pressure and risk for stroke. With half of Americans having high blood pressure, the potassium in cherries may help to reduce risks for developing cardiovascular disease. As a source of melatonin, cherries might also help you sleep better. Being well-rested is part of overall wellness and disease management. And those are just three great reasons to include cherries into your healthy lifestyle.

With a short growing season, it’s important to get cherries and stone fruits when they’re available. And, they’re most economical when in-season because there are good deals to be had! Looking for a different way to enjoy them? Fruits are great on the grill. Yup, you heard that right! It enhances their sweetness and gives them a caramelized flavor. Create cherry and stone fruit skewers to throw on the grill for a quick snack or dessert.

Grilled Stone Fruit Skewers

Ingredient Combinations:

• 8 (6-inch) wooden skewers
• 2 peaches, pitted, cut into 8 pieces each
• 2 plums, pitted, cut into 8 pieces each
• 2 nectarines, pitted, cut into 8 pieces each

• 16 cherries, stems removed, pitted
• 2 Tbsps. unsalted butter, melted
• 1/4 tsp. cinnamon
• 2 cups plain Greek yogurt

Directions:

• Preheat grill or grill pan to medium heat.
• Assemble skewers with 2 peach chunks, 2 plum chunks, 2 nectarine chunks and 2 cherries.
• Mix butter and cinnamon in small bowl. Lightly brush onto skewers.
• Place skewers on grill and cook 2-3 minutes per side, or until fruit starts to brown and soften (about 10 minutes total).
  Remove from grill.
• Serve with 1/4 cup yogurt for dipping.

 

Recipe and image courtesy of our friends at ProduceForKids.com.

July 18, 2020

What’s on the menu for SUPERFOOD SATURDAY?

The Merriam-Webster Dictionary defines a superfood as a food that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health. A few common “superfoods” they identify are salmon, broccoli, and blueberries. Although there may be a lot of marketing hype around defining foods as “superfoods”, there are more positive reasons to include them in a healthy eating plan. The main thing to keep in mind is that they are not miracle foods to ward off every type of illness or health condition. It is possible that you’ll be in better health if you include them than if you don’t, so long as you’re practicing a healthy lifestyle and balanced eating plan without too many processed foods that are high in added sugars, fat, etc.

Salmon is a source of heart-healthy Omega-3 fats. So, if you’re looking to include salmon into your menu, this spicy mix is a delicious option. Grilling on a cedar plank makes it so simple and flavorful, you can’t go wrong! http://eatrightforlifeonline.com/home/cedar-planked-salmon-with-jalapeno-corn-salsa/