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.
May 8, 2020
Is your hunger real… or something else you’re mistaking for hunger? Loneliness is a trigger to feel hungry. Knowing whether you’re “head hungry” instead of physically hungry is a key to avoiding overeating. Keep track of when and what you’re eating. Learning mindful practices is a tool to be better equipped to combat feeding “head hunger”. While you’re at home, it’s also important to make sure you’re properly hydrating. Being dehydrated can also signal feeling hungry. Instead of eating something else when feelings of hunger arise, try drinking a glass of water and waiting to see if that satisfies you. It’s another strategy to mindful of our body signals.
May 7, 2020
Many states are now requiring all employees and customers in public places to wear face coverings in public places (including grocery stores). Wear a mask to protect others, in case you are infected but without symptoms. The masks others wear will protect you. If you see someone without a mask, avoid shopping there or ask for management to address it (if you are in a state that is mandating this protocol).
May 5, 2020
Celebrate Cinco de Mayo in unique ways while following social distancing. This is a great opportunity to host a virtual party and share your favorite recipes or sample Mexican foods. If your virtual guests are nearby, share the flavors with contactless delivery. Remember to keep hot foods above 140 degrees F and cold foods below 40 degrees F while transporting them. Plan a guacamole or salsa contest and then collect samples from and with your guests so you can all judge whose recipe is the best! You’re only limited by your creativity. Visit Eat Right for Life on Facebook to for recipe ideas.
Dietitians Dish – May 04, 2020
Keep working on making habits effortless!
Habit #5 – Take time each day to make connections and show appreciation.
Start with MOM this week!
Taking time to appreciate the people who are important to you is essential for staying connected. With all that’s been going on in the world, it’s still possible to give mom a special treat on Mother’s Day! On your next shopping trip, grab any ingredients you don’t have on-hand and get cooking. Show her the love with these heart-shaped pancakes!
They’re a delicious and decadent combination. If you don’t have a heart shape, just pour them like a regular pancake. Plus, they offer the opportunity to swap for similar ingredients if you have something on hand to avoid a shopping trip. Try peach, strawberry, or another fruit if you don’t have blueberries. Use all-purpose flour for the full amount if you don’t have whole wheat flour.
Heart-Shaped Whole Wheat Blueberry-Nut Pancakes
Ingredients:
- 2 large eggs
- 1-1/3 cups sweetened condensed milk
- 1/2 cup whole milk
- 2 Tbsps. lemon juice
- 1-1/2 cups whole wheat flour
- 3/4 cup all-purpose flour
- 3 Tbsps. granulated sugar
- 1 tsp. baking soda
- 1/2 tsp. salt
- 1 cup fresh blueberries or 1 (10 oz.) package frozen blueberries, rinsed and dried
- 3/4 cup chopped pecans or walnuts
Directions:
- In large bowl, whisk eggs; stir in sweetened condensed milk, milk and lemon juice. In separate large bowl, sift together flours, sugar, baking soda and salt. With rubber spatula, gently fold wet ingredients into dry ingredients, being careful not to over-mix batter. Let batter stand 30 minutes at room temperature; batter will become thick upon standing.
- Preheat large nonstick skillet or flat top griddle over medium-high heat (325° to 350°); spray skillet and 3-1/2- to 4-inch heart-shaped heat-proof cookie cutter(s) with nonstick cooking spray. Place cutter(s) in skillet; ladle batter into cutter(s) and sprinkle with blueberries and nuts. Cook until air bubbles have developed and underside is an even, golden color; flip and cook until bottoms are golden brown. Repeat with remaining batter, spraying skillet and cutter(s) with cooking spray as needed between batches. Serve pancakes topped with butter and maple syrup, if desired.