Dietitians Dish – July 6, 2020

Sweet! Peaches are a summertime immunity booster!

Helpful for staying hydrated in summer, peaches are made up of over 85% water. They’re plentiful in Vitamins A & C, a source of antioxidant Vitamin E, and contain potassium and fiber. Each piece offers a 1 cup serving of fruit with only 60 calories. Most often, we choose peaches as a portable snack or part of a sweet dessert. But they are very versatile and can enhance a variety of proteins and grains for a delicious sweet and savory entrée.

Selecting:

• Choose peaches that have firm, fuzzy skins without blemishes.
• Unripe peaches will be very firm, while ripe peaches will yield to gentle pressure.
• Overripe peaches will be soft and easy show marks where squeezed.

Storage & Use:

• Store unripe peaches in a paper bag. Once they ripen, store at room temperature.
• Use within 1-2 days once ripe.
• Freeze or use overripe peaches (cut up with pit removed) for smoothies, jams, or in baking.

Grilled Chicken with Cucumber Peach Salsa

Ingredients:

• 2 cups peaches, peeled and chopped
• 1 cup seedless cucumber, chopped
• 1/2 cup red bell pepper, chopped
• 2 Tbsps. lime juice
• 1/2 cup crumbled feta cheese

• 3 Tbsps. chopped fresh mint
• 4 boneless, skinless chicken breasts
• 1 tsp. ground cumin
• 1 tsp. brown sugar
• 1/2 tsp. kosher salt
• 1 Tbsp. olive oil

Directions:

• In a medium bowl, combine peaches, cucumber, pepper, and lime juice and set aside.
• Preheat grill or grill pan to medium-high heat. With a sharp knife, slice chicken breasts horizontally to yield two cutlets. In a small bowl, create a rub with cumin, brown sugar, and salt. Sprinkle both sides with the rub and drizzle with olive oil. Grill chicken for 3 minutes per side or until done.
• Stir feta and mint into salsa, spoon over chicken, and serve.

Recipe (adapted) and image from Georgia Peach Council – gapeaches.org.

July 4, 2020

If July 4th were represented by a fruit… it would be the Carambola (i.e. Star Fruit)!

I don’t know about you, but given that we’ve been cooking and eating at home so often, I feel like we’ve entered the territory of “a rut”! In my efforts to make going into the grocery store as easy as possible during the height of the pandemic, I don’t stray much from my list. Let’s face it – I could probably shop from memory since most things were a repeat every week and targeted to the things I can find quickly and easily.

So, it’s time to get more adventurous. I’m ready to celebrate my independence from “the rut” we’ve gotten into with our meals and snacks. I declare that my first adventure will be with Star Fruit. Although I’ve eaten it before (in raw slices), I’m ready to see how to give it a little more flare.

To start, select one that is firm and yellow (with minimal browning). Ripen at room temperature until you can smell its aroma and then refrigerate (up to a week). This waxy coated golden-yellow fruit has a sweet and tart flavor with hints of citrus, apple, and plum. The texture inside reminds me of an apple. The whole fruit has just 40 calories and is a great source of immune-boosting Vitamin C.

To prepare it, you just need to wash it (rinse under running water without soap or other cleansers), slice it and eat it. There is no need to peel it or remove the few seeds it contains. Despite its exotic nature, it’s a fairly low-maintenance choice for something new to try. Add it to a fruit salad, top a smoothie bowl or leafy green salad, skewer it with other kabob ingredients or add it to other savory dishes. You can also include it as an edible garnish for a little kick of flavor.

HEALTH ALERT: If you have kidney problems, avoid this fruit as it has oxalic acid (which can cause kidney stones to develop).

July 1, 2020

Wellness Wednesday

Watermelon steals the show… with its antioxidants. Lycopene can help to protect the skin, heart and risks for cancer. It also has glutathione which helps to build immunity. The 92% water content helps to keep you hydrated in a refreshing and flavorful way! With only 80 calories in 2 cups of watermelon, it has no fat but a little fiber and protein. What sugar content it does contain is natural. Grab a watermelon, check out Watermelon.org and find some great ways to use every part so that nothing goes to waste. Now that’s good for the body and the planet!

PREP TIP: If you’ve ever found it hard to eat watermelon in pie-shaped slices without creating a HUGE MESS, try cutting them in long sticks instead. It’s much easier for little hands and mouths. Plus, they’re an ideal shape for dipping or on a snack board.

Image courtesy of Watermelon.org.

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/