Dietitians Dish – August 12, 2019

Serve Them Goodness for Back-to-School

Whether you’re packing lunchboxes or just need a quick meal idea; natural and organic foods from Annie’s, Larabar, and Cascadian Farms offer many options that you can feel good about feeding your family.

Start their day with a wholesome, organic Cascadian Farm cereal that is delicious and uncomplicated. For a snack or lunch, serve up some calcium-rich yogurt, topped with Cascadian Farm organic granola and fruit.

Pack their lunch with delicious, organic foods with ingredients that matter – like fruit snacks or Mac & Cheese from Annie’s.

Add a Larabar snack bar for a boost of fiber and protein. Each delicious flavor is made from between 2-9 ingredients like whole nuts and fruits that are gluten-free and non-GMO.

These bars are also dairy free, soy free, vegan, Kosher, and never use artificial flavors, preservatives or sweeteners. Simply put, its food made from food.

Loaded Baked Potato Mac & Cheese

Ingredients:

3 slices of bacon (can substitute vegetarian bacon)
1 box Annie’s Homegrown Shells and Real Aged Cheddar
2 Tbsps. butter
1/3 cup sour cream or plain Greek yogurt
2 Tbsps. chives, chopped
1/4 cup grated cheddar cheese (optional for extra cheesiness)

Directions:

Boil 6 cups water in a medium saucepan. While the water is heating, cook the bacon until crisp and remove from the pan and set aside to drain and cool.
Boil the pasta according to directions on the box. While the pasta is cooking, wash and chop chives and crumble cooked bacon.
Empty the pasta into a colander and set aside to drain.
Meanwhile, add the butter, sour cream or Greek yogurt and Real Aged Cheddar cheese packet to the warm saucepan and whisk until evenly combined.
Add the pasta back into the pan along with bacon, chives, and shredded cheese (if using) and stir well to evenly coat with sauce.

Dietitians Dish – August 05, 2019

Seasonal during late summer (but available year-round), eggplant is a fruit that is classified as a vegetable. Offering great versatility as a substitute for meat, eggplants soak up the flavor of sauces and other ingredients. If you’re looking to swap out meat for a boost of nutritional value, eggplants fit the bill!

Selection: Choose eggplants that are heavy for their size and without cracks or discolorations. Small and medium sizes tend to be sweeter with less seeds.

Storage: Refrigerate eggplants in the crisper drawer, and use within 5-7 days (bitterness increases over time). Do not wash until ready to use them.

This salad is loaded with veggies and quinoa, packing a 1-2 nutritional punch from protein and fiber. It’s a light, but filling option for a side dish at your next picnic or a packed lunch for work.

Grilled Vegetable & Quinoa Salad

Ingredients:

1-1/2 cups quinoa
3 cups water
2 Roma tomatoes, each cut lengthwise
1 medium eggplant, cut crosswise into 1/2-inch-thick slices
1 red onion, peeled, root left intact, and cut into quarters
1 medium zucchini, cut lengthwise into thirds
1 red bell pepper, quartered
1/2 tsp. salt
1/4 tsp. ground black pepper

Directions:

Preheat grill for direct grilling over medium heat.
Rinse quinoa with cold water; drain. In small saucepot, heat water and quinoa to boiling over high heat. Reduce heat to low; cover and cook 13 to 15 minutes or until all liquid is absorbed.
Place vegetables on rimmed baking pan; spray vegetables with nonstick cooking spray and sprinkle with salt and pepper. Place onion and bell pepper in barbecue grill topper. Place grill topper, tomatoes (cut side down), zucchini and eggplant on hot grill rack. Cover and cook 4 to 6 minutes or until grill marks appear on the vegetables directly on the rack, stirring occasionally. Transfer tomatoes to plate. Turn zucchini and eggplant. Cover and cook 4-6 minutes longer or until vegetables are tender-crisp, stirring vegetables in grill topper occasionally.
To serve, transfer quinoa to large serving bowl. Cut root off onion quarters; cut vegetables into 1/2-inch pieces and transfer to bowl with quinoa. Add Herb-Feta Vinaigrette (see below) and toss to combine.

Herb-Feta Vinaigrette

Ingredients:

2 Tbsps. red wine vinegar
1 Tbsp. honey
1 tsp. Dijon mustard
1/4 tsp. salt
1/4 tsp. ground black pepper

1/4 cup plus 2 Tbsps. extra virgin olive oil
1/4 cup crumbled feta cheese
1 Tbsp. chopped fresh parsley leaves
1-1/2 tsps. chopped fresh basil leaves
1 tsp. chopped fresh oregano leaves

Directions:

In a medium bowl, whisk together vinegar, honey, mustard, salt and pepper until well blended. Whisking constantly and vigorously, very slowly drizzle oil into vinegar mixture until dressing is emulsified; stir in cheese and herbs.

Dietitians Dish – July 29, 2019

Nothing says summer quite like the sweet, juicy flavors of stone fruits…

These are fruits with a pit (large hard seed) inside. Whether you prefer peaches, plums, nectarines, apricots or cherries — buy and eat them quickly when they’re in season because they don’t store as well as heartier fruits like apples and pears.

Peaches, plums, nectarines, apricots and cherries

RIPEN at room temperature, with stem-end down.

STORE in the fridge for 2-3 days, once they’re ripe. (Refrigerating unripe fruit may cause wrinkled skin and a mealy texture.)

Adding stone fruit (or any seasonal fruits that may be on sale) to a dessert pizza is a delicious way to give your body the nutrients it needs. Plus, fruit helps you to stay better hydrated. Remember to add fruit in a rainbow of colors for the greatest nutrient boost! That same tip holds true when you’re adding veggies to a savory pizza – top it with a rainbow of color!

Dessert Fruit Pizza

Ingredients:

1/3 cup cream cheese, softened
1/3 cup Galbani® ricotta cheese
1/4 cup toasted pecan pieces
2 Tbsps. packed light brown sugar
1 pizza dough ball (9 ounces), thawed if necessary
1 kiwi, peeled & chopped
1 small peach, pitted & chopped
1/3 cup hulled & quartered strawberries

1/4 cup blueberries
1 Tbsp. honey
2 tsps. chopped fresh mint

Directions:

Preheat oven to 450°. Spray rimmed baking pan with nonstick cooking spray.
Roll dough into a 14-inch long oval; transfer to prepared pan. With fork, poke dough several times to vent. Bake 12 minutes or until crust is lightly browned; reduce temperature to 350°.
In small bowl, whisk cheeses, pecans and brown sugar.
Leaving a 1/2-inch border, spread crust with cheese mixture; top with kiwi, peach, strawberries and blueberries. Bake pizza 5 minutes or until edges are golden brown. Cut pizza into 8 slices; drizzle with honey and sprinkle with mint.

Dietitians Dish – July 22, 2019
Sensational Summer Suppers

On a hot summer day, who wants to heat up their kitchen making dinner? It is possible to enjoy fresh summer options with little or no cooking. Turkey cutlets are a versatile option that will help you get in and out of the kitchen quickly. Because of their thinness, they cook as fast (or faster) than ground meat. Turkey cutlets have less fat but the same versatility as ground meat, so you can’t go wrong!

Grill – Preheat grill to medium- high. Cook cutlets on a greased grill grate for 2-3 minutes on each side. Always cook until well done.*

Pan Fry – Toss with olive oil and seasonings. Heat a large skillet over medium-high heat. Add cutlets and cook for 4-6 minutes, turning frequently.*

Simple Meal Ideas

Serve cutlets whole with your favorite sides.
Slice cooked turkey cutlets into strips or cubes; swap them into meals in place of ground meats

Add them to a bag of salad greens.
Top a pasta dish.
Include in a stir-fry.

Serve them in a soft or hard shell with your favorite taco toppings.
Create a lettuce wrap with “Mediterranean” toppings.

Pecan Crusted Turkey Cutlets

Ingredients:

3/4 cup chopped pecans
1/2 cup grated Romano cheese
1/2 teaspoon seasoned salt
1/2 teaspoon Italian Seasoning
1 package turkey breast cutlets
1 tablespoon olive or canola oil

Directions:

Place pecans in a food processor; cover and process until ground.
Combine the pecans, cheese, seasoned salt and Italian seasoning in a shallow bowl. Press the turkey cutlets into a pecan mixture to coat.
Heat oil in a large skillet over medium heat; add the cutlets and cook for 3 – 4 minutes on each side.*

*NOTE: Cutlets should cook to an internal temperature of 165º F.

Dietitians Dish – July 15, 2019
Enjoy a BLUE summer!

What goes good with blue skies and a refreshing pool day? BLUEBERRIES! They make a refreshing, portable snack or addition to a meal. Add them into your day in a variety of ways. With the nutrients and convenience (just rinse and eat) – you can’t go wrong fueling up for all your summer activities with blueberries!

Good things come in small packages:

1 cup serving (size of a fist)
80 calories
Anthocyanin (gives their blue color) may help reduce inflammation within the body
Naturally fat-free and low in sodium

4 essential nutrients which help the body

Fiber – protects heart health, feeling full, digestive regularity, & cholesterol control
Vitamin C – boosts immunity & improves capillary blood flow
Vitamin K – regulates blood clotting
Manganese – converts nutrients into energy & helps bone development

If you’re looking for quick breakfast or snack options while the kids are out of school or to take on your next road trip, try these delicious make-ahead options adapted from BlueberryCouncil.org.

Blueberry Protein Muffins

Ingredients:

1 banana, mashed
1 cup cooked quinoa
1/4 cup vanilla Greek yogurt
1/4 cup almond butter
1 cup fresh blueberries

Directions:

Preheat oven to 375˚F. Spray 6 muffin cups with cooking spray. In large bowl, stir together banana, quinoa, yogurt and almond butter until blended. Fold in blueberries.
Spoon batter into prepared muffin cups. Bake for 20 to 25 minutes or until golden brown and set in center. Let cool completely.

Blueberry Fruit Leathers

Ingredients:

2 cups fresh blueberries
2 Tbsps. lemon juice
2 Tbsps. maple syrup
1 Tbsp. water
1 tsp. orange zest

Directions:

Preheat oven to 225˚F. In blender, purée all ingredients until smooth. Pour evenly onto parchment paper–lined baking sheet. Spread into thin layer, about 1/8-inch thick.
Bake for 6-8 hours or until mixture is no longer tacky in the middle and leather is slightly translucent and darkened in color. (If outer edges of fruit leather darken before center is dried fully, reduce temperature to 200˚F and continue baking).
Let cool completely. Cut into 1-inch long strips. Roll up in parchment paper strips if desired. Refrigerate in airtight container for up to 2 weeks.

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