Dietitian’s Dish – May 27, 2019

Tis’ the season for FRESH!

As you fire up the grill more often, lighten up your menu with a fresh chopped salad. Traditional side dishes include creamy macaroni or potato salads, and carb-filled pasta salads with very few veggies.

For your next BBQ, break tradition and lighten up the menu by including a chopped salad (WITH a hint of pasta!). Using sunflower seeds or nuts in place of croutons and crunchy (fried) toppings will add mood-boosting healthy fats and essential nutrients to help the heart and blood sugar. If you’re feeling more adventurous, try grilling your Romaine lettuce! Grilling helps limit loss of nutrients, locks in flavor, and enhances natural sweetness of fruits and veggies.

Chopped Salad

1/2lb. cooked Ditalini pasta, chilled
2heads Romaine lettuce, finely chopped
1head Boston bibb lettuce, finely chopped
3carrots, diced small
1cup diced tomatoes
1/2cup onion, diced small
1/2cup red bell pepper, diced small
1cup celery, diced small
1/2cup shredded Parmesan cheese
1/2cup unsalted sunflower seeds (no shell)
Oil & vinegar-based dressings

Combine the lettuces, diced vegetables, and pasta in a large serving bowl; toss together. Top with Parmesan and sunflower seeds.
Serve with dressings on the side.

Grilled Romaine Salad

2heads of Romaine lettuce, cut vertically (into 4 halves)
3tablespoons olive oil
kosher salt, divided
black pepper
1lemon, cut in half
1/4cup Parmesan cheese

Start with clean grill grates and heat to medium-high.
Brush both sides of lettuce halves with 1 ½ tablespoons of the olive oil. Sprinkle lightly with salt.
Grill for 3 minutes, cut side down, pressing with tongs to get a good sear. Flip and grill up to 2 more minutes.
Remove from the grill and sprinkle with salt and pepper, drizzle remaining olive oil, and squeeze fresh lemon juice over each half. Top with a tablespoon of Parmesan on each half.

Dietitian’s Dish – May 20, 2019

Hooray for the Red,White & Blue !
Memorial Day, originally known as Decoration Day, is a remembrance of fallen American service members. Respect is shown by decorating with red, white and blue. Plan a patriotic menu to show your support!

The RED & BLUE colors contribute antioxidants which protect against cancer, memory loss, heart disease and stroke.

Patriotic Salad

Ingredients:

5ounces salad greens
3cups cooked, cooled quinoa
1-1/2cups blueberries or blackberries
1-1/2cups raspberries or strawberries
Feta cheese, sliced almonds and watermelon stars (optional toppings)
Raspberry vinaigrette dressing (or a favorite flavor)

1.In a large salad bowl, arrange the greens. Top with quinoa, berries, and optional toppings. Toss lightly to mix for serving.

2.Make this salad up to 5 hours in advance, cover with plastic wrap, and refrigerate.

3.Serve dressing on the side.

Berry Creamy Popsicles

Ingredients:

1cup fat-free milk
1cup nonfat vanilla Greek yogurt
1/2cup fresh raspberries
1/2cup fresh blueberries
1/2cup fresh strawberries, chopped

1.In a medium size bowl, whisk together milk and yogurt, then set it aside.

2.In each popsicle mold, alternate yogurt between the blue and red berry layers.

3.Insert sticks and freeze for a minimum of 6 hours.

3.Run molds under warm water to release the popsicles.

Dietitian’s Dish – May 13, 2019

Many people are going Gluten-free with their diet.
But, only those diagnosed with Celiac disease need to eliminate it completely. Consuming gluten can harm the small intestine along with other tissues and organs, making it hard to absorb essential nutrients. Although there are clinical trials under way to test new treatments, avoiding gluten is currently the only way to treat Celiac disease.

To succeed at going Gluten-free:

Stay away from foods made with wheat, rye, or barley (they are main sources).
Read labels carefully on processed foods as they may contain “hidden” gluten (e.g. soy sauce, gravies, canned soups, nutritional bars, barley malt, and veggie burgers).
Gluten can also be found in medicines, probiotics, vitamins, and supplements.
Check on-package statements to know whether product was prepared in a facility which also processes products containing gluten – possible cross-contamination.
Choose naturally Gluten-free foods such as rice, quinoa, some oats, beans, meat, poultry, seafood, and fruits & vegetables.

Sausage, Sweet Corn, and Rice Salad

Ingredients:

1 Tbsp. olive oil
3 Aidells Chicken and Apple Sausage links, chopped
2 cups uncooked fresh corn kernels
2 cups freshly cooked long-grain white rice
1 cup chopped mozzarella
1/2 cup pine nuts, toasted
5 oz. baby spinach

Mustard Vinaigrette:

1 Tbsp. Dijon mustard
2 Tbsps. red wine vinegar
1/2 cup olive oil
Salt and pepper (to taste

1.Heat the oil in a heavy skillet over medium heat and fry the sausage for 4 minutes. Add the corn and cook 3 minutes longer.

2.Place cooked rice in a large bowl, and then add hot sausage mixture and mozzarella cheese. Toss lightly and add pine nuts and spinach. Mix the Mustard Vinaigrette, pour over the salad and toss.

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)

Directions:

1.Break off any large and excess leaves on the bottom of the cauliflower. Use a large knife to cut the stem flat so the cauliflower sits without tipping over.

2.Set your grill heat to medium. Allow it to preheat to 400˚F while you season the cauliflower.

3.Brush the cauliflower with the olive oil and sprinkle on seasonings. Place in a grill basket or onto a baking sheet for stability. Put it on the grill and roast for 25-30 minutes; until the flesh of the cauliflower is fork tender and the top begins to brown.

4.Serve immediately by slicing off large pieces.

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.).

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