Dietitian’s Dish – May 06, 2019
Grill up a great Mother’s Day!

What mom doesn’t love being spoiled by her family? Grill up a great menu featuring her favorite protein, veggies, and fruit. Grilling fruits and vegetables changes their flavor profile, bringing out natural sweetness in both. Cauliflower is great on the grill – especially when kept whole. It requires minimal preparation and takes on flavors of the seasoning and smokiness of the grill. Whether you grill, stir-fry, steam, mash, roast or make it into fritters – cauliflower is a versatile side to complement all your family’s favorite entrees.

Grilled Whole Cauliflower

Ingredients:

• 1 head of cauliflower
• 2 Tbsps. olive oil
• 2 tsps. prepared mixed spice seasoning (or garlic powder, paprika, salt and pepper)

Dietitian’s Dish – April 29, 2019
Taco Tuesdays – Rebooted!

Tacos offer a simple but versatile option for a quick weeknight menu. Reboot, with better-for-you ingredients that offer a good balance of protein, fats, and carbohydrates; along with ample amounts of fiber, vitamins, and minerals.

Start with the Shell:

• Choose a 6-inch, soft shell, whole grain tortilla
• Make a shell from cauliflower

Focus on the fillings:

• Include protein (lean meat and poultry, seafood, beans, tofu)
• Pile on the veggies
• Include fresh herbs and greens
• Choose whole grains

Top it off:

• Drizzle calcium-rich plain Greek yogurt (instead of sour cream)
• Add guacamole or diced avocado
• Garden-fresh salsa easily adds more veggies

Shrimp and Zucchini Tacos

Ingredients:

• 2 Tbsps. canola oil, divided
• 1 large zucchini, cut into half-moons
• 1 onion, chopped
• 1 bell pepper, cored, seeded and chopped
• 4 garlic cloves, chopped
• Kosher salt & ground pepper (to taste)
• 1 lb. shrimp, peeled & deveined, cut into 1/2-inch pieces
• 1/2 tsp. chili powder
• Corn or flour tortillas (6-inch)

Directions:

1.Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add vegetables and garlic. Cook until softened (6-8 mins.), stirring often. Season with salt and pepper to taste; set aside.

2.Wipe out the skillet; Heat 1 Tbsp. oil over medium-high heat. Add shrimp and chili powder; then season with salt and pepper. Stir often, cooking for about 4 minutes until shrimp pieces are cooked through.

3.Serve with warm tortillas and optional toppings (garden-fresh salsa, diced avocado, guacamole, cilantro, sour cream, etc.).

Does the annual “Dirty Dozen” list leave you wanting to avoid fruits and veggies? What the creators of that list don’t tell you is that reported levels are well under safe limits and the mere presence doesn’t mean they are harmful. Learn more at SafeFruitsandVeggies.com.

Talk about confusing! Kale is #3 on the “Dirty Dozen” list, but it’s still a nutrient-dense SUPERFOOD with Vitamins A, C & K, Folate, Iron and other essential nutrients. A child could eat 7,446 servings in one day without any effect.* *Source: SafeFruitsandVeggies.com – Pesticide Calculator.

Don’t let the “Dirty Dozen” scare you into skipping fruits and veggies completely! Studies show that people who eat MORE servings have lower risks of:

• Heart disease
• Cancer
• Depression
• Other chronic health issues

So, whether you choose conventional or organic produce, their protective nutrients are the same.

Did you know?

• Baked kale chips and green smoothies are great ways to introduce kale.
• It can easily replace spinach in other recipes.
• Massaging kale leaves helps reduce the bitter flavor.

Baked Kale Chips

Ingredients:

1bunch (1-1/2 pounds) kale leaves
1tablespoon olive oil
1/4teaspoon sea salt
1/4teaspoon ground black pepper
OPTIONAL: other seasonings to taste

Directions:
1.Preheat the oven to 350˚F and set out two ungreased baking sheets with sides.

2.Rinse the kale under cold running water and pat dry with paper towels. Wrap the kale in another layer of fresh paper towel. Squeeze and unroll.

3.Remove the stems and roughly chop the leaves.

4.In a large bowl, toss the leaves with the olive oil and seasonings, then rub with your fingers to coat. Arrange them on the baking sheets without overlap.

5.Bake for 7-8 minutes. If the chips are crisp in the center, remove them from the oven and serve. If not, bake up to 5 more minutes, until they have crisped.

When you plan a holiday menu, do you think about how you’ll use leftovers?
Planning is key to cutting back on food waste at home!
If you’re serving ham and veggies for Easter dinner, plan a weekly dinner menu
with new uses for the leftovers. Stock up on frozen veggies and canned fruit in case
there aren’t enough left to complete your intended meals the rest of the week.
Pick up canned pineapple and frozen broccoli with your Easter Ham.

Hawaiian Pizza

• Cheese pizza (homemade or frozen)
• Leftover ham
• Leftover (or canned) pineapple
• BBQ sauce (to drizzle)

Omelet Rolls

Ingredients:

4ounces Neufchatel cream cheese, softened
3/4cup low fat milk
2tablespoons all-purpose flour
1/4teaspoon salt
12large eggs
2tablespoons Dijon mustard
2cups shredded 2% Cheddar cheese, divided
Optional Fillings: Cooked ham (diced),
leftover roasted veggies (chopped),
steamed broccoli (chopped), steamed
bell peppers (diced), tomatoes (diced), etc.