Dietitian's Dish
 

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Dietitians Dish – Janurary 13, 2020

Keep working on making habits effortless!

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

Start your day focused on reinforcing your first new habit of 2020. Wake up a little earlier in the morning or prep for breakfast before you go to bed. Carving out those few extra minutes will help to ensure you don’t skip this opportunity to rev your body and mind back up.

Even with limited time, make a smoothie to-go. It’s a great way to include a fruit (and even a vegetable) serving for breakfast!

Blueberry Oat Smoothie

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 2 cups blueberries
  • 1 container (5.3 ounces) non-fat blueberry Greek yogurt
  • 1 banana, frozen in slices
  • 1/2 cup dairy or plant-based milk
  • 2 Tbsps. honey
Blueberry Oat Smoothie

Directions:

  • In blender, process oats for 30 seconds. Add remaining ingredients and purée until blended.
  • Divide smoothie between 2 glasses to serve.

Berry Pomegranate Smoothie

Ingredients:

  • 2 cups loosely packed baby spinach
  • 1 cup blueberries
  • 1/2 cup strawberries
  • 1 cup low fat plain Greek yogurt
  • 1 cup pomegranate juice
  • 1 cup ice cubes
  • 2 Tbsps. chia seeds
Berry Pomegranate Smoothie

Directions:

  • In blender, purée all items together until smooth.
  • Divide smoothie between 2 glasses to serve.

 

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Dietitians Dish – January 06, 2020

Resolve to Create New Habits in 2020

By January 1st, people either state their goals for the year ahead
or completely avoid it so they don’t set themselves up to fail.
Each new year offers a chance to refocus on our well-being
(be it physical, emotional, financial, or other types).
But too often, our resolutions are overly ambitious.
While the intention is good, they are sometimes too specific or too numerous to succeed. Then, frustration leads to failure and we give up.
In 2020, let’s try a different approach.
Instead of specific and measurable goals, write down a list of habits you want to achieve. Focus on one at a time, until it becomes effortless. Habits are all about HOW you complete the action.

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

  1. Pick a simple behavior
  2. Pick a time and place for it to occur
  3. Repeat the behavior in that time and place as often as possible
  4. Enjoy some type of reward as reinforcement

Serve a cup of this vegetable soup first at lunch or dinner.

Vegetable Bounty Soup

Vegetable Bounty Soup

Ingredients:

  • 1 Tbsp. olive oil
  • 3 leeks (green portion only)
  • 1 small green bell pepper, diced
  • 1 medium zucchini, diced
  • 1 medium turnip, peeled & diced (1/2-inch)
  • 1 1/2 cups diced butternut squash
  • 6 cups vegetable broth
  • 1 Tbsp. low-sodium soy sauce
  • 1/3 cup orzo pasta
  • 2 large tomatoes, chopped
  • 1 cup frozen corn kernels
  • 2 Tbsps. dried Italian seasoning
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper

Directions:

  • Thinly slice the green portion of leeks. Use the rest in another recipe.
  • In a saucepot, heat oil over medium heat. Add bell pepper and leeks; cook 8 minutes, stirring occasionally. Add zucchini; cook 8 minutes or until leeks begin to soften, stirring occasionally. Add turnip, squash, soy sauce and vegetable broth; heat to boiling over high heat. Reduce heat to medium-low; simmer 10 minutes.
  • Add orzo; heat to boiling. Reduce heat to medium; add tomatoes, corn, Italian seasoning, salt and black pepper. Cook 8 to 10 minutes longer or until orzo is just tender.

 

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Dietitians Dish – December 30, 2019

Wellness Tips for 2020 – BEWARE OF SKIPPING!

There are times when skipping is GOOD.

checkbox Skip to exercise – channel your inner child

checkbox Skip the second helping at meals

checkbox Skip the fried foods

checkbox Skip sweets or beverages with lots of added sugar

Other times, skipping is BAD for wellness.

checkbox Skip meals entirely – especially breakfast

checkbox Skip out on moving your body more

checkbox Skip getting enough sleep at night

Breakfast most basically means “breaking the fast” since you last ate. During periods of fasting, everything slows down so the body can protect itself. Fueling after waking up is essential for body systems to rev back up – especially metabolism. These easy recipes make a great breakfast on-the-go (or a snack/lunch option). Top your toast or stuff a pita with this superfood spin on hummus!

Guacamole Hummus

Ingredients:

  • 1 can (15 oz.) chickpeas, drained & rinsed
  • 2 avocados
  • 1 cup cilantro, loosely packed
  • 2 cloves garlic, minced
  • 3 Tbsps. lime juice
  • 1/4 cup chopped sweet onions
  • 2 Tbsps. olive oil
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
Vegetable Bounty Soup

Directions:

  • Add chickpeas, avocado, cilantro, garlic, lime juice, onion, oil, salt and pepper to food processor and blend until smooth.
  • Top with chopped tomatoes and serve with toasted pita chips or veggies for dipping.
  • Breakfast option: Spread on whole grain toast with assorted toppings or inside a pita pocket.

Fruit and Cereal Parfaits

Ingredients:

  • 2 cups fresh or frozen fruit
  • 6 oz. any flavor Greek yogurt
  • 1 cup dry cereal or granola
Vegetable Bounty Soup

Directions:

  • Layer half of the fruit, yogurt and cereal into each cup.
  • Repeat thin layers or single thicker layers. Serve immediately.

 

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Dietitians Dish – December 23, 2019

Add a Plant for a Healthy You Year

Whether you’re trying to make your New Year’s party a little healthier or focused on better for you recipes for quick weeknight dinners in the New Year, adding an extra serving of vegetables is easy. There are many simple ways to make the addition – without sacrificing flavor! Swap the pizza crust for a Portobello mushroom cap. Then, top them with traditional or non-traditional combinations for a new flavor each time!

Portobello Pizzas

Portobello Pizzas

Ingredients:

  • Nonstick cooking spray
  • 2 cups packed kale, stemmed & chopped
  • 4 garlic cloves, minced
  • 8 Portobello mushroom caps
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 cup marinara sauce
  • 3/4 cup shredded mozzarella cheese

Directions:

  • Preheat oven to 400°F. Heat large skillet over medium-high heat; spray with nonstick cooking spray. Add kale; cook 2 minutes, stirring occasionally.
  • Add minced garlic to skillet and cook 1 minute, stirring occasionally.
  • Spray both sides of 8 Portobello mushroom caps with nonstick cooking spray; sprinkle with salt and pepper. Place mushroom caps gill side down on a baking pan; cook in the oven for 5 minutes.
  • Turn mushrooms over and evenly top with marinara sauce. Sprinkle with shredded mozzarella cheese over sauce; top with kale mixture. Cook 5 more minutes or until cheese melts.
  • OPTIONAL: Substitute leafy spinach for kale as desired.

 

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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.