Dietitian's Dish
 

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Dietitians Dish – December 09, 2019

New diets are always trending – Low-carb, Keto, Paleo, Gluten-free, etc.
Some have been developed for people with health concerns that must be managed by their diet. Others follow these diets because it is trendy and makes them “feel better”. Whatever reason they are followed, it’s important to understand what makes them healthy.

Healthy diets have common factors, like:

  1. Incorporating varieties of nutrient-rich foods
  2. Emphasizing high-quality protein sources
  3. Encouraging plenty of vegetables and fruit
  4. Being balanced with fiber-rich, quality carbohydrates

Beef is one high-quality protein with ten essential nutrients, like iron, zinc and B-vitamins. Lean sources of beef can play an essential role in these healthy diets. Cook the roast for a weekend meal, and then use the leftovers in a second meal.

One Pan Beef Roast with Root Vegetables

Ingredients:

  • 1 beef Bottom Round Roast (about 3 pounds)
  • 1 Tbsp. minced garlic
  • 1 tsp. salt, divided
  • 1 tsp. pepper, divided
  • 1 lb. small potatoes
  • 12 oz. green beans
  • 2 Tbsps. olive oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 cup BBQ sauce
  • 1/4 cup shredded low-fat Cheddar cheese
One Pan Beef Roast with Root Vegetables

Directions:

  1. Preheat oven to 325°F. Line large shallow baking pan with parchment paper. Combine garlic, 1/2 teaspoon salt and 1/2 teaspoon pepper; press evenly onto all surfaces of beef roast. Place roast in pan, fat side up. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not in fat.
  2. Place beets and sweet potatoes in large bowl. Add oil, remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper; toss to coat. Arrange vegetables around roast. Do not add water or cover. Roast in 325°F oven 1-1/4 to 1-3/4 hours for medium rare.
  3. Remove roast when meat thermometer registers 135°F for medium rare. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.) If vegetables are not tender, return to oven and roast until tender.

Cuban Crispy Shredded Beef

Ingredients:

  • 12 oz. shredded cooked beef roast
  • 1 cup sliced green bell pepper
  • 1 cup sliced onion
  • 1/4 cup fresh lime juice
  • 2 Tbsps. olive oil
  • 2 tsps. minced garlic
  • 1/2 tsp. salt, divided
  • 1/4 tsp.

    • ground black pepper

Cuban Crispy Shredded Beef

Directions:

  1. Combine the beef pot roast, bell pepper, onion, lime juice, oil, garlic, 1/4 teaspoon salt and black pepper in large bowl. Marinate in refrigerator for 15 minutes or up to 1-1/2 hours.
  2. Heat a large, nonstick skillet over medium-high heat until hot. Spread 1/3 of beef mixture in thin layer in skillet. Cook until crispy in spots, turning several times, 2 to 3 minutes. Remove from skillet. Repeat twice with remaining beef mixture.
  3. Season beef with remaining 1/4 teaspoon of salt. Serve with rice, black beans and lime wedges as desired.

 

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Dietitians Dish – December 02, 2019

Good Food Fast…not Fast Food!

Prepared Foods

The weeks in between holidays can become very hectic. It often feels like there is never enough time to get a quality meal on the table without taking unhealthy shortcuts. Cut down prep time by purchasing pre-cut or prepared items from the produce department.

Or, choose prep it and forget it meals that use a slow cooker, pressure cooker, or sheet pan to minimize hands-on time. It’s easier than you think to get dinner on the table during busy weeknights! Plus, it doesn’t have to be expensive. Check the fresh veggies and frozen sides with minimal ingredients that are on sale each week.

Prepared Foods

Mini BBQ Turkey Meatloaf Sheet Pan Dinner

Ingredients:

  • 1 lb. lean ground turkey breast
  • 1 large egg, beaten
  • 4 oz. mushrooms, finely chopped
  • 1/2 small sweet onion, finely chopped
  • 1/2 cup seasoned panko breadcrumbs
  • 1 lb. small potatoes
  • 12 oz. green beans
  • 2 Tbsps. olive oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 cup BBQ sauce
  • 1/4 cup shredded low-fat Cheddar cheese
Mini BBQ Turkey Meatloaf Sheet Pan Dinner

Directions:

  1. Preheat oven to 425°F. Line baking sheet with parchment paper or foil coated with nonstick cooking spray.
  2. Mix turkey, egg, mushrooms, onion and breadcrumbs in large bowl. Divide into fourths. Place on prepared baking sheet and form into 4 mini loaves
  3. Toss potatoes, green beans, oil, salt and pepper together. Spread on baking sheet.
  4. Bake 20-30 minutes, or until meatloaves reach an internal temperature of 165°F. Top meatloaves with 1 Tbsp. each BBQ sauce and cheese. Return to oven and bake additional 2 minutes, or until cheese melts.

Recipe and image are courtesy of our friends at Produce for Kids. Get more quick recipes at produceforkids.com and inseasonezine.com.

 

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Dietitians Dish – November 25, 2019

Side Dishes to Steal the Spotlight!

Have you ever put so much emphasis on cooking the perfect turkey that your side dishes are forgotten? It’s time to break away from the same boring sides
and try something new. Skip the prepared and boxed options and start with fresh ingredients. Level up on flavor and nutritional benefits for your Thanksgiving dinner!
Skip the mashed potatoes and add some extra color to the table.
For these and more recipe ideas, go to inseasonezine.com.

Spinach, Pomegranate & Orange Salad

Ingredients:

  • 1/2 cup apple cider vinegar
  • 1 Tbsp. granulated sugar
  • 2 tsps. kosher salt
  • 1 cup water
  • 1/2 cup thinly sliced red onion
  • 3/4 cup prepared balsamic vinaigrette
  • 1 container (5 oz.) baby spinach
  • 1 medium navel orange, peeled and sliced (crosswise)
  • 1/2 cup pomegranate arils
  • 1/3 cup chopped & toasted pecans
Spinach, Pomegranate & Orange Salad

Directions:

  1. In medium bowl, whisk apple cider vinegar, sugar, salt and water until sugar dissolves; stir in onion. Cover and let stand 1 hour; drain.
  2. Toss spinach with balsamic vinaigrette to combine. Top with orange, pomegranate arils, pecans, and onions to serve.

Hasselback Potatoes with Horseradish & Roasted Red Peppers

Ingredients:

  • Nonstick cooking spray
  • 8 medium potatoes (about 4 pounds)
  • 1/2 cup olive oil
  • 1 tsp. salt
  • 1 tsp. ground black pepper
  • 1/2 cup refrigerated prepared horseradish
  • 1/4 cup coarse ground mustard
  • 1 Tbsp. fresh lemon juice
  • 1/2 cup drained, chopped roasted red peppers
Hasselback Potatoes with Horseradish &Roasted Red Peppers

Directions:

  1. Preheat oven 350°. Spray rimmed baking pan with nonstick cooking spray. Cut crosswise slices, about 1/4- to 1/2-inch apart, into each potato, cutting only 3/4 of the way through potatoes. Rinse potatoes under cold water.
  2. Place potatoes, cut side up, on prepared pan; brush cut sides of potatoes with oil and sprinkle with salt and pepper. Bake potatoes 45 minutes.
  3. In small bowl, whisk horseradish, mustard and lemon juice; fold in red peppers. Evenly spread horseradish mixture over potatoes and in between slices; sprinkle with paprika. Bake 30 minutes or until potatoes are tender. Serve potatoes topped with chives.

 

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Dietitians Dish – November 11, 2019

Sweet Ways to Survive the Holidays!

Fall and winter holiday festivities bring many people together to share and make memories. Tis’ the season to spread joy (and unfortunately, plenty of GERMS too)! Be sure your family is getting the vitamins and antioxidants needed to stay healthy during the holidays.
Instead of stocking the medicine cabinet, fill the fridge with healthier foods.

FOOD AS MEDICINE – think it’s just a trend?

Pomegranates – may protect the heart and digestion
Apples & Pears – fiber may reduce cancer risks
Oranges & Pears – high in Vitamin C to boost immunity
Grapes – may protect the heart and reduce cancer risks
Ginger – fights nausea and inflammation
Honey – anti-microbial and fights inflammation
Fall Harvest Salad

This beautiful, sweet salad would be a great addition to your menu – for the holidays or any day!

Winter Fruit Salad

Ingredients:

  • 1 large pomegranate
  • 1/4 cup honey
  • 1/2 tsp. grated fresh ginger
  • 1 medium navel orange
  • 1 large Gala or Granny Smith apple, cored & thinly sliced
  • 1 medium Bartlett or Bosc pear, cored & cut into 1-in. pieces
  • 1 cup halved seedless red grapes
Fall Harvest Salad

Directions:

  1. Cut pomegranate into quarters; submerge into bowl of cold water and carefully remove the pomegranate seeds. Reserve 1 cup seeds; in blender, purée remaining seeds. Strain purée through fine-mesh strainer reserving juice; discard solids.
  2. In small bowl, whisk together honey, 1 Tbsp. pomegranate juice and ginger. Reserve remaining juice for another use.
  3. Slice off top and bottom ends of orange; place cut side down on cutting board. With small paring knife, completely remove skin and white pith by slicing down the sides following the natural curve of the orange. Turn orange on its side; cut into 8-inch slices.
  4. In large bowl, toss apple, pear, grapes, remaining pomegranate seeds and orange. Divide salad into 6 serving bowls; evenly drizzle each with pomegranate honey to serve.

 

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Dietitians Dish – November 04, 2019

“Squash” Diabetes and Cold & Flu Season

Butternut squash is a starchy vegetable, but it can fit into a carb-conscious diet.
Buffalo Chicken Stuffed Celery

A one-cup serving contains 100 calories and is a good source of fiber (16% DV). Its indigestible fiber may help prevent blood sugar spikes after a meal. Butternut squash also contains a good source of potassium and magnesium. Low magnesium levels in people with diabetes may impair how well insulin controls blood sugar levels. Despite the carbohydrate content of butternut squash, there are many nutrients which will benefit individuals with diabetes and anyone who is trying to control blood sugar levels. Plus, the excellent sources of Vitamins A & C may help you stay healthier through the cold and flu season!

Fall Harvest Salad

Ingredients:

  • 1 lb. butternut squash, peeled, cut into 1/2-inch cubes
  • 1 Tbsp. olive oil
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1 (5 oz.) package salad greens
  • 3 oz. feta cheese crumbles
  • 1 Honeycrisp apple, diced
  • 1/2 cup chopped pecans
  • 1/4 cup dried cranberries
  • 1/4 cup pepitas (shelled pumpkin seeds)

Apple Cider Vinaigrette

Ingredients:

  • 2 Tbsps. apple cider vinegar
  • 2 Tbsps. olive oil
  • 1 Tbsp. maple syrup
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. salt

Directions:

  1. Preheat oven to 400°F.
  2. Toss butternut squash with oil, salt and pepper. Spread on baking sheet and bake 15-20 minutes, or until tender. Remove from oven and let cool slightly.
  3. Add salad greens to large bowl. Top with butternut squash, cheese, apple, pecans, dried cranberries and pepitas.
  4. Whisk apple cider vinegar, oil, maple syrup, mustard and salt in small bowl until well combined. Pour over salad and toss to combine.

  5. OPTIONAL:

    To make it a complete meal, top it with cooked chicken.

Fall Harvest Salad

Recipe and image courtesy of Produce for Kids