Dietitian's Dish
 

download PDF of recipeEmail This Page
Dietitians Dish – February 24, 2020

Keep working on making habits effortless!

Habit #3 – Pick 2 days a week to enjoy a serving of fish or seafood!

You may have heard the recommendation for eating 2 servings of fish or seafood per week. But do you know about the research findings backing that up?

  • Reduced death from all health conditions
  • Increased lifespan in older adults
  • Lower incidence of depression
  • Higher IQ in children whose mothers ate seafood while pregnant

Many health organizations suggest getting at least 250-500 mgs of Omega-3 fatty acids (EPA+DHA) per day. The American Heart Association (AHA) recommends 1,000 mgs per day for people with coronary heart disease and two meals of oily fish per week for people without.

EASY SIDE IDEA: Make a large batch of brown rice ahead of time and freeze it in perfect portions to quickly accompany any dinner. Grab a dinner-sized portion and heat it up. Season the rice with a drizzle of olive oil and your favorite herbs and spices, stirring well. Add a salad or veggies and your meal is complete.

Maple Mustard Salmon

Maple Mustard Salmon

Ingredients:

  • 1 1/2 – 2 lbs. salmon
  • 1/2 cup Full Circle maple syrup
  • 1/3 cup honey whole grain mustard
  • 1/3 tsp. salt

Directions:

  • Preheat oven to 375° F.
  • Place salmon on a large baking sheet. In a small bowl, mix together salt, syrup, and mustard. Brush with the mustard mixture to coat the top of the salmon.
  • Bake for 12-15 minutes, or until fish is cooked to your liking.
  • Optional: Serve with roasted vegetables and seasoned brown rice.

Recipe adapted from Seafood Nutrition Partnership

 

download PDF of recipeEmail This Page
Dietitians Dish – February 17, 2020

Keep working on making habits effortless!

Habit #2 – Drink 8-ounces of a calorie-free beverage before you eat.

Getting the right amount of hydration is important, especially for athletes and anyone who is physically active. Commercial sports drinks were developed for high-intensity college athletes. Many contain electrolytes (sodium and potassium) and sugar to replenish the body, in levels that are higher than what exercisers and child athletes require.

So, who should consume sports drinks? People of any age undergoing an intense exercise level lasting more than 1 hour. Hydrating at the right times is very important, and with the best beverage for your activity level.

  • Continue to drink a cup of water or calorie-free beverage before a meal (Habit #2)
  • Drink water a couple hours before you begin physical activity
  • Drink water while you are being active
  • Drink infused water or chocolate milk after to help promote recovery.

The activity and sweat losses make it important to replenish fluid, carbohydrates, protein and electrolytes. Low potassium may lead to muscle cramping. Some fruits and vegetables which are high in potassium are: bananas, oranges, cantaloupe, honeydew, dried fruits, potatoes, cucumbers, mushrooms and leafy greens.

Try this veggie-infused water as a post-exercise beverage or as another flavorful option before a meal.

Green Water

Green Water

Ingredients:

  • 1 1/2 celery hearts
  • 1/3 sliced seedless cucumber
  • Small handful of fresh parsley leaves
  • 3 mint leaves
  • 1/2 sliced lime
  • 1 gallon of water

Directions:

  • Wash all of your ingredients thoroughly before placing in a beverage container.
  • Fill the container with 1 gallon of water and refrigerate.
  • Allow water to infuse at least 30 minutes before serving. Infusing overnight will create a stronger flavor. Remove the vegetables within 24 hours. The water will keep for up to a week in refrigeration.

    •  

 

download PDF of recipeEmail This Page
Dietitians Dish – February 10, 2020

Keep working on making habits effortless!

Habit #2 – Drink 8-ounces of a calorie-free beverage before you eat.

Drinking enough water to stay properly hydrated benefits the body, but water is not the only option. Swap your pre-meal glass of water with a green tea-based drink to keep your taste buds happy! Calorie-free options, like brewed tea, have even more health benefits than water alone.

Green tea is a source of fluoride, a mineral that strengthens teeth. Tea is also a natural source of manganese, an essential mineral needed for bone formation, which plays a role in energy metabolism. Flavonoids are also typically found in tea, and help to maintain normal blood vessel function.

Brew a cup or pitcher of green tea and drink it hot or iced. Vary the flavors with the addition of natural sweeteners and/or some fresh fruit combinations.

The addition of red berries would make a lovely Valentine’s beverage!

Iced Green Tea

Iced Green Tea

Ingredients:

  • 4 cups water
  • 4 green tea bags
  • 6 cups of ice cubes
  • Sweetener (optional)
  • Fruit, slices or chunks (optional)

Directions:

  • Boil the water, turn off and let stand a few minutes so temperature drops slightly.
  • Add tea bags to a pitcher and pour boiled water over them, allowing them to submerge and steep for 3-5 minutes.
  • Remove tea bags, add sweetener and/or fruit (if desired).
  • Stir in 6 cups of ice cubes (or 4 cups of cold water).
  • For a natural sweetener, thoroughly mix 2 Tablespoons of honey with a 1/2 cup of hot water until dissolved into a syrup. Use by the teaspoon until reaching desired sweetness.

    •  

 

download PDF of recipeEmail This Page
Dietitians Dish – February 03, 2020

Keep working on making habits effortless!

Habit #2 – Drink 8-ounces of a calorie-free beverage before you eat.

Over HALF of the human body is water!

This means, whether you’re getting enough affects your whole body. From your skin and brain to the processes of vital organs, water is needed each day to perform normal functions and keep you healthy. When you are dehydrated, your body isn’t running as efficiently as it should, which in turn triggers you to crave water.

Is your body sending signals?

It’s often difficult for the body to decipher between hunger and thirst. Use this simple rule of thumb: if you feel like you are hungry, first try drinking a glass of water. Your body may be giving you first signs of dehydration.

Can you achieve your daily fluid needs other than drinking water?

Absolutely! Try juicy foods such as cucumbers, tomatoes, and peaches. Some foods perceived as “dry” also contain high percentages of water… include beans, roasted chicken and baked salmon in your diet. Fluids still need to be a top priority. If you are bored with water, try herbal tea, sparkling water, or water with fruit flavors.

Infused Water
Infuse a container of water (let it chill 1 hour or overnight depending on how potent you want the flavors) or the ice cubes that you’re using to chill your favorite beverage. Let your creativity take the reins!

Flavored Ice Cubes

Flavored Ice Cubes

Ingredient Combinations:

  • Lemon + Lime
  • Watermelon + Basil
  • Strawberry + Basil
  • Cucumber + Mint
  • Mint + Lime
  • Blackberry + Mint
  • Grapefruit + Rosemary
  • Apple + Pear
  • Lavender + Mint
  • Blueberry + Raspberry
  • Mango + Pineapple
  • Grape + Cherry
  • Orange + Pineapple
  • Blueberry + Lemon

Directions:

  • Prepare your ingredients. Wash fruit and herbs and chop to your desired size.
  • Place a few pieces of fruit and/or herbs into each compartment of your ice cube tray.
  • Fill the ice cube tray up with water and freeze.

    •  

    Adapted from Have a Plant (fruitsanveggies.org).

 

download PDF of recipeEmail This Page
Dietitians Dish – January 27, 2020

Keep working on making habits effortless!

Habit #1 – Start your meals with fruits or vegetables.

Are you planning to watch the Big Game?
Tailgate foods tend to be high in fat and calories, with less nutritional value. Whether you’re viewing from home or at a party, keep working on the habit of including more vegetables. If you’re a guest at someone’s party, don’t arrive empty-handed. Bring a veggie tray or some type of side dish or finger food that contains a fruit or vegetable. That way, you’ll know there is something on the menu to help you maintain your new habit.

Meatballs are convenient to serve at a party or for dinner.

Their versatility makes it easy to add atop pasta, assemble into a sandwich or slider, or serve as an appetizer. Plus, the flavor options are endless: traditional Italian, Teriyaki, Hoisin, Sriracha, Mexican and BBQ are just a few that come to mind!

Blending chopped mushrooms with ground meat is an easy way to add a vegetable. They increase the flavor and variety of nutrients, while reducing the fat and calories. Adding mushrooms also helps stretch your food budget and is gentler on the planet (requiring less space, electricity, and water to grow than raising animals).

Blended Meatballs

Blended Meatballs

Recipe and image are courtesy of the Mushroom Council and Blenditarian.com.

Ingredients:

  • 1/2 pound mushrooms, finely chopped
  • 1 pound lean ground beef
  • 1 tsp. Italian seasoning
  • 1 small onion, finely diced
  • 1 clove minced garlic
  • 1/2 cup whole grain breadcrumbs
  • 1 egg

Directions:

  • Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray.
  • Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped.
  • In a skillet over medium heat cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to let cool.
  • In a large bowl combine cooled mushrooms, beef, seasoning, onion, garlic breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture into 1-1/2 inch meatballs. Place 1 inch apart on pan.
  • Bake 20-25 minutes or until meatballs reach 160°F, are cooked through and center is no longer pink.