Dietitians Dish – May 18, 2020
Habit #5 – Take time each day to make connections and show appreciation.
Nine out of 10 Americans will develop hypertension during their lifetime. It can lead to a higher risk for strokes, a heart attack, diabetes, dementia, and other problems. Purchase limits can make it harder to eat for good health.
Connect with someone you know who has high blood pressure and share these tips!
Focus on shelf-stable items and frozen foods you can keep on hand longer.
Read label claims and nutrition facts. Look for less than 10% DV sodium per serving
with beneficial nutrients like magnesium, potassium, calcium and fiber.
- Stock up on frozen foods without sauces
- Stock up on canned foods
- Choose No Salt Added or Reduced Sodium whenever possible
- Drain and rinse anything with sodium before using
Stock up on fresh produce also!
Asparagus has NO SODIUM, but does have fiber, potassium,
and magnesium which help reduce blood pressure.
How do you store and avoid waste? You can blanch produce to halt ripening, and then freeze it.
BLANCHING = Place in boiling water for 2-3 minutes, then transfer to an ice bath to halt cooking.
Grilled Asparagus
with Poached Egg & Lemon-Cream Sauce
Ingredients:
- 1 cup heavy cream
- 1 Tbsp. lemon juice
- 1 Tbsp. unsalted butter
- 1/2 tsp. chopped fresh tarragon leaves
- 1/2 tsp. plus 1/8 tsp. salt
- 1/4 tsp. plus 1/8 tsp. ground black pepper
- 1 bunch fresh asparagus (about 1 pound)
- 1 Tbsp. olive oil
- 1 Tbsp. distilled white vinegar
- 4 large eggs
Directions:
- Prepare outdoor grill for direct grilling over medium-high heat. In small saucepot, cook cream over medium-high heat 3 minutes or just until cream simmers. Reduce heat to medium; simmer 10-12 minutes or until cream is reduced to 1/2 cup, stirring occasionally during last 5 minutes of cooking. Remove saucepot from heat; whisk in lemon juice, butter, tarragon and 1/8 tsp. each salt and pepper. Cover to keep warm. Makes about 2/3 cup.
- Meanwhile, in large bowl, toss asparagus with oil and 1/4 tsp. each salt and pepper. Place asparagus on hot grill rack; cover and cook 6 minutes or until asparagus is tender-crisp, turning occasionally.
- Fill large sauté pan with enough water to come halfway up sides. Add vinegar and remaining 1/4 tsp. salt; heat to boiling over medium-high heat. Reduce heat so that water is barely simmering. Crack eggs, 1 at a time, into small cup. Slowly slide each egg into water while immersing cup slightly in water. Cook 4 minutes. Egg whites should be cooked through and yolks should be soft. With slotted spoon, transfer each egg to paper towel-lined plate. If desired, with paring knife, trim off any loose egg white.
- Divide asparagus between each of 4 salad plates. Carefully place 1 egg over asparagus on each plate; pour about 2-1/2 Tbsps. of sauce over egg and asparagus.
May 15, 2020
Are you working remotely for the first time? Juggling work and taking on extra roles of teacher and daycare provider? YOU’RE NOT ALONE!! Recognize that there is no model for how best to manage during a pandemic. We’ve entered into a period of unknowns. You can try to carve out time for work tasks, if your job requires working from home. Time blocks can increase productivity and still allow you to devote the time needed to care for or help your children with virtual learning, etc. Talk with your boss about what is realistic and expected, letting him/her know the circumstances at home which might hinder your ability to meet those expectations. Honesty and planning are the best first steps.
May 13, 2020
In the midst of social distancing and the isolation it brings, caring for emotional health is very important. If you are employed and have an Employee Assistance Program (EAP) benefit, give them a call. Otherwise, reach out to friends and family to plan virtual “parties” or “dinners” so you can stay connected.
May 12, 2020
We’ve all seen some type of meme that refers to pre- and post-quarantine for COVID-19. You start off slim, happy, and taking great care of self and your appearance. Then you, end quarantine heavier, depressed, and ill-kept. But, there is always some truth behind memes. Finding supports virtually to foster emotional connections in this time of distancing and isolation is essential. Loneliness can lead to depression and mindless eating in response to “hunger.”
Dietitians Dish – May 11, 2020
Take Comfort in Stocking Up and Planning Smarter!
During these challenging times, it’s important to keep things simple and create comfort whenever you can. When you go shopping, pick up foods that will fill the pantry and freezer. Grab some perishable items which are on-sale and freeze extra of the ones that will hold up well when thawed. It’s still important to have a plan for what you’re purchasing so nothing goes to waste. But, that plan doesn’t need to be complicated. Think about your favorite ethnic flavor profiles and how you can enjoy them simplified. Look for recipes or get creative with combining a handful of ingredients to create a new favorite your family will love without tons of work. Hungry for Italian?
Is it even possible to create a lasagna with 5 ingredients (plus a few spices you have on hand)? YES!
Simply 5 Lasagna
Ingredients:
- (28 ounce) jar pasta sauce
- 12-15 no-boil lasagna noodles
- 15 oz. part-skim ricotta cheese
- 16 oz. bag frozen vegetables (steamed)
- 8 oz. shredded part-skim mozzarella cheese
Directions:
- Preheat oven to 350°F.
- Spread a thin layer of sauce on the bottom of a 9”x13” casserole.
- Cover with a layer of 3-4 noodles
- Place ricotta in a bowl and add about 1/4 cup of water (plus Italian seasoning, salt and pepper to taste), stirring until blended.
- Repeat 3 layers in the following order:
Spread 1/3 of this ricotta mixture over the noodles.
Spread 1/4 of the remaining pasta sauce over the ricotta layer.
Spread 1/3 of the steamed vegetables over the sauce.
Sprinkle 1/4 of the mozzarella over the veggies. - End with a 4th layer of noodles, then remaining sauce and mozzarella cheese.
- Cover and bake until the noodles are tender (35-40 minutes).
- Remove cover and bake 5 more minutes until cheese starts to brown slightly.
- Remove from the oven and allow to stand for 5 minutes before cutting.
TIP: If you’re someone who likes a meaty lasagna, then choose a meat sauce and/or chop up precooked meatballs for a quick 6th ingredient. Just add them after ricotta layers and before the sauce.