Dietitians Dish – August 25, 2024

Watermelon – a Year-Round Snack!

With many valuable nutrients and tons of hydration, watermelon should be a year-round staple in every shopping cart. The entire watermelon can be consumed (including the rind), leaving nothing to waste! Watermelon.org has plenty of recipes and great information about the value of watermelon in a balanced diet. Here are a couple recipes that would be great to stockpile for back-to-school menu plans!

Scan to learn about watermelon’s nutrient powerhouse!

Watermelon Breakfast Parfait

Ingredients:

3/4 cup watermelon chunks
1/3 cup granola
5 oz. yogurt (any flavor)

Directions:

In a tall glass or to-go container, layer the ingredients in the following order: 1/2 of the granola, 1/2 of the watermelon chunks, then 1/2 of the yogurt.
Repeat a second time to create two layers of each ingredient.

Recipe (edited) and image courtesy of Watermelon.org.

Fish Tacos with Watermelon Guacamole

Ingredients:

1-1/2 cups diced watermelon
Dash salt to taste
2 medium avocados, peeled and chopped
2 Tbsps. lime juice
2 tsps. diced jalapeño pepper (or to taste)
1/3 cup cilantro, chopped
2 medium garlic cloves, minced

1 can (4-oz) diced green chilis, drained
1-1/2 lbs. white fish
Dash chili powder
Dash salt to taste
14 corn tortillas
3-4 cups coleslaw mix
3/4 cup salsa
1 cup diced watermelon

Directions:

Guacamole: In a medium bowl, mash avocado to a mix of smooth and chunky. Add lime, jalapeno, cilantro, garlic, and chilies and mix thoroughly. Add watermelon and salt (if desired) and toss. Cover and refrigerate to let flavors blend.
Heat oven to 350°F. Spray a baking sheet with cooking spray. Place fish on the sheet and sprinkle with chili powder and salt. Bake for 12 – 20 minutes (depending on thickness of fish) or until barely cooked through. Remove from oven and cut into pieces.
Heat tortillas on a grill or griddle. Top each with a few pieces of fish, 1/4 cup cabbage mixture, a heaping spoonful of guacamole, some salsa, and a few pieces of diced watermelon.

Recipe (edited) and image courtesy of Watermelon.org.

Dietitians Dish – August 18, 2024

Simply Corny Dinner Ideas

Don’t believe the many myths about corn! Fact is, corn has many health benefits. It contains lutein and zeaxanthin, phytochemicals which promote healthy vision. There are only 5g of natural sugar in an ear of corn, which is less than an apple. With 3g of fiber per ear and slow-to-digest resistant starch, corn is a low glycemic index food. As part of a balanced diet, corn can be included (in moderation) in a diabetic or weight loss diet. Try some corny ideas for your next meal or snack. Make a simple foil packet dinner featuring corn on the cob or a satisfying salsa that works great with chips or as a veggie-filled topping for chicken, steak or fish.

Cajun Shrimp Boil Foil Packets

Ingredients:

1 lb. peeled & de-veined shrimp
1 lb. baby red potatoes, diced
1/2 lb. andouille sausage, sliced

3 ears of corn, cut in half
6 tsps. olive oil
3 tsps. Cajun seasoning

Directions:

Preheat oven to 425°F or preheat grill to medium-high heat.
Precut 6 large pieces of heavy-duty aluminum foil (about 12 inches each). Divide shrimp, potatoes, sausage and corn into 6 portions and place in center of the foil. Drizzle each with 1 tsp. olive oil and season with 1/2 tsp. Cajun seasoning (use less if less heat/spiciness is desired).
Roll the long side of foil together on top and fold sides in, sealing the foil packet tightly.
Bake in the preheated oven or grill 20-30 minutes or until the potatoes are tender and the shrimp is cooked through.

Recipe (edited) and image courtesy of HealthyFamilyProject.com.

Black Bean and Corn Salsa

Ingredients:

1/4 cup olive oil
2 limes, juiced
1 can (15.5 oz.) low-sodium black beans, drained, rinsed
2 cups corn kernels
1/4 cup sweet onion, finely diced
1/4 cup fresh cilantro, chopped

Directions:

Slowly whisk olive oil and lime juice in medium bowl.
Add black beans, corn, onion and cilantro. Stir well to coat. Season with salt and pepper, to taste.

Recipe (edited) and image courtesy of HealthyFamilyProject.com.

Dietitians Dish – August 11, 2024

Sweet Benefits of Sweet Onions!

Did you know that onions can positively impact your body and overall well-being?

✓ Immunity and skin protection from their excellent source of Vitamin C
✓ Digestive health benefits from their dietary fiber
✓ Reduced inflammation and oxidative stress from antioxidants, including quercetin
✓ Improved cholesterol, blood pressure and cardiovascular health

Onions are much more than just a flavorful addition to your favorite dishes.From their nutrient-rich profile to their antioxidant properties, they’ve proven to be a superfood in the kitchen. Next time you prepare a meal, include some onions. Your body will thank you for it! Take a dip with your snacks this summer.
These onion-filled recipes are a great option for personal or party snacks!

Caramelized Vidalia Onion Dip

Ingredients:

3 Vidalia onions, caramelized
2 cups cottage cheese
1 cup Greek yogurt or sour cream
1 tsp. soy sauce

1 tsp. garlic powder
1 Tbsp. butter
1 cube beef bouillon
2 Tbsps. green scallions – diced
Salt and pepper to taste

Directions:

Once the onions are caramelized, add the beef bouillon and butter to the same pan and stir well. Remove from heat and allow the onions to cool.
Add the cottage cheese, Greek yogurt or sour cream, garlic powder, and soy sauce into a medium-sized bowl and stir well.
Add the cooled caramelized onions and 1 Tbsp. of scallions to the cottage cheese mixture. Stir.
Add salt and pepper to taste. Top with remaining scallions.
Cover for at least 2 hours or until ready to serve.
Serve with your favorite vegetables, chips, or pretzels.

Recipe (edited) and image courtesy of RealSweet.com.

Homemade Pico de Gallo with Vidalia Onions

Ingredients:

4 medium tomatoes, diced
1 cup Vidalia onion, diced
1 jalapeno pepper, diced (remove seeds for less heat)
1/2 cup cilantro, chopped
Juice from 1 lime
Salt and pepper, to taste

Directions:

Add all ingredients to a medium-sized bowl. Stir well.
Enjoy immediately or cover and refrigerate overnight.
Serve with your favorite chips or veggies.

Recipe (edited) and image courtesy of RealSweet.com.

Dietitians Dish – August 4, 2024

Set Sail with Zucchini!

Kitchen hacks can help beat the summer heat! Batch cooking meats can shorten your time in the kitchen and help with mealtime creativity.
Check out the recipe for Batch Slow Cooker Chicken on Inseasonezine.com.
Instead of focusing on what foods to avoid, plan meals full of color and flavor featuring fruits and vegetables. Zucchini and squash are versatile ingredients that can add creativity to your meals. Sail away this summer with these “zucchini boats”!

Heart Healthy Mediterranean Chicken and Zucchini

Ingredients:

4 zucchinis, halved lengthwise
2 Tbsps. olive oil, divided
1/8 tsp. salt
Black pepper to taste.
1 shallot, chopped
2 garlic cloves, minced
2 cooked chicken breasts, shredded

1 can (15 oz.) chickpeas, rinsed and drained
1/2 cup halved cherry tomatoes
1/4 cup halved Kalamata olives
1 tsp. dried oregano
2 Tbsps. crumbled feta cheese
1 Tbsp. fresh lemon juice
1/2 small cucumber, peeled and finely chopped
Chopped fresh dill sprigs, for garnish

Directions:

Preheat oven to 350°F. Score zucchini and scoop out the flesh into a bowl. Place zucchini halves in a shallow baking dish, drizzle with 1 Tbsp. of the olive oil, and season with salt and pepper. Bake for 12-15 minutes, or until mostly tender. Set them aside.
In a large skillet over medium heat, heat the remaining 1 Tbsp. of olive oil. Add the shallot and cook until soft, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Add the zucchini flesh and cook until light golden, about 2 minutes. Add shredded chicken plus chickpeas, tomatoes, olives and oregano. Cook, stirring occasionally, until the mixture is heated through, about 5 minutes.
Spoon chicken mixture into the zucchini “boats” and top with the feta. Bake until zucchini is just tender, and cheese is melted, about 10 minutes more. Drizzle the lemon juice over the zucchini boats, then garnish with cucumber and dill. Serve warm.

Grilled Chicken Parmesan Zucchini Boats

Ingredients:

2 zucchinis, halved lengthwise
1/4 tsp. salt
1/4 tsp. pepper
1 lb. cooked chicken, diced
1/2 cup marinara sauce
1/4 cup + 2 Tbsps. parmesan cheese
1/4 cup Italian-seasoned breadcrumbs

Directions:

Prepare outdoor grill for direct grilling over medium-high heat. Cut zucchini lengthwise in half; leaving 1/2-inch wall, scoop out inside portion with spoon and reserve. Spray both sides of zucchini with nonstick cooking spray; sprinkle with salt and pepper. Place zucchini, cut side down, on hot grill rack; cover and cook 5 minutes or until grill marks appear, turning once.
Heat large skillet over medium-high heat, then spray with nonstick cooking spray. Add chicken; heat for 3 minutes, stirring occasionally. Coarsely chop and add reserved zucchini pulp; cook 3 more minutes or until internal temperature of chicken reaches 165°F, stirring occasionally.
Stir marinara sauce, breadcrumbs, and 2 Tbsps. of parmesan cheese into the chicken mixture.
Fill zucchini with the chicken mixture, then sprinkle with the remaining parmesan cheese. Place zucchini, filling side up, on hot grill rack; cover and cook 5 minutes or until zucchini is tender and the cheese melts.

Dietitians Dish – July 28, 2024

Simple Ways to Add Seasonal Produce

Shopping locally and in-season for fresh produce is both economical and nutritious. Pizza is an easy meal to add more fruits and veggies. Choose something like a tortilla or naan flatbread for a prepared crust and add quality ingredients as toppings. The flavor combinations are endless! Plus, everyone in the family can assemble their own which helps cut down on time in the kitchen.

Ricotta Pesto Summer Vegetable Naan Pizza

Ingredients:

1 package Stonefire® Whole Grain Naan
2 Tbsps. skim milk ricotta cheese
2 Tbsps. pesto sauce
1.5 cups of assorted chopped grilled vegetables—red onions, zucchini, eggplant, corn, tomatoes
1 Tbsp. olive oil
Salt and freshly ground pepper
1/2 a lemon, squeezed
Fresh basil
Zucchini ribbons

Directions:

Preheat – Set the oven to 450°F and the grill to medium-high heat.
Remove naan from packaging and place on a large baking sheet lined with parchment paper.
Bake or grill naan for 5 minutes or until slightly golden. If grilling, flip while cooking.
Cut the vegetables, then season with salt, pepper and olive oil. Cook on a grill pan or grill until slightly charred (about 4 minutes, rotating sides).
Mix ricotta cheese and pesto in a small bowl, then set it aside.
Remove warmed naan from the oven or grill, then spread the ricotta pesto sauce. Arrange vegetables evenly on top, add zucchini ribbons last. Use a vegetable peeler to make ribbons.
Bake for an additional 3-4 minutes in the center of the oven until naan is crisped to your liking.
Remove from oven. Garnish with fresh basil, a squeeze of lemon and season to taste.

Grilled Peach Flatbread

Ingredients:

3 ripe, firm peaches, chopped
1 cup quartered yellow cherry tomatoes
3/4 cup fresh corn kernels (from about 1 large ear) or frozen (thawed)
2 scallions, sliced
1 Tbsp. extra-virgin olive oil
1/4 tsp. salt
1/8 tsp. ground pepper

Directions:

Preheat the grill or grill pan. Preheat the oven to 350°F.
Grill naan until it’s softened or lightly grilled.
Place peach slices onto the grill or grill pan and sear for about 1 minute per side.
Using a pastry brush, spread olive oil onto the grilled naan.
Add goat cheese and peaches.
Cook for 5 minutes in the oven, or place back on the grill, cover and cook on a low heat for 3-5 minutes.
Add fresh arugula if desired. Drizzle with balsamic vinegar right before serving.

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