Dietitian’s Dish – March 25, 2019

Did You Know?

• Beef is a great source of 10 essential nutrients including protein, B vitamins, zinc and iron
• Half of the fatty acids in beef are monounsaturated – the same heart-healthy type of fat found in olive oil
• Protein in one (3.5 oz.) serving of beef = protein in 3 cups of quinoa
• Many Mediterranean countries eat about the same amount of red meat as in the US, but pair it with more fresh vegetables and fruits, whole grains and healthy oils

Directions:
1.Combine marinade ingredients in food-safe plastic bag. Place beef steak in marinade; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

2.Remove steak from marinade; discard marinade remaining in the bag. Place steak on a gas grill (preheated to medium); arrange onions and asparagus around the steak and cover. Grill steak, 16-19 minutes for medium rare (145°F) turning occasionally. Grill onion wedges, 15-20 minutes, turning occasionally. Grill asparagus, 8-12 minutes or until crisp-tender, turning occasionally.

3.Toss onions and asparagus with 3 tablespoons vinaigrette. Carve steak across the grain into thin slices. Season with salt and pepper, as desired. Drizzle steak with remaining 1 tablespoon vinaigrette. Serve steak with vegetables.

Recipe adapted from BeefItsWhatsForDinner.com

Dietitian’s Dish – March 18, 2019

Score More Points – With Less!

Whether you’re following the “madness“ of college hoops or need some simple snack ideas, shoot for recipes with fewer ingredients to save you time and money. Frozen ingredients can be used creatively to make delicious finger foods. I guarantee you’ll score big with these easy, dunk-able snacks.

Directions:
1.Prepare cheese tortellini according to package directions. Drain and rinse under cold water and set aside.

2.Thread each skewer with 1 tortellini, 1 piece of fresh mozzarella, 1 tomato and 1 basil leaf.

3.Refrigerate until ready to serve. Optional: Serve skewers with small containers of balsamic glaze and prepared pesto for use as dipping sauce or drizzle.

Directions:
1.Thread each skewer with 1 waffle piece, 1 strawberry half, 1 piece of mango, 1 piece of pineapple and then repeat with a 2nd piece of each.

2.Optional: Serve skewers with small dishes of chocolate sauce and fruit sauce for dipping or to drizzle.

Dietitian’s Dish – March 11, 2019

GO GREEN – St. Patrick’s Day and Beyond!

There are so many benefits of eating green (and I don’t mean packaged foods with coloring added!) and so many options of naturally green foods. Set a goal of consuming at least 2 green servings a day for a simple nutrient boost. They tend to be lower in calories, sugar, fat, cholesterol, and sodium; while being a valuable source of vitamins, minerals, and antioxidants.

Start your day the tropical way! The naturally sweet island flavors will fool your taste buds – they’ll never know this smoothie is full of potassium, iron, magnesium, vitamins and fiber.

Save time and reduce waste by using frozen fruits.

Tropical Green Smoothie

1.Add 1 cup of tightly packed spinach to a blender with water. Blend together until all chunks are gone – it should resemble green water.

2.Add fruits to the blender. Blend all together until smooth and creamy. Depending on your blender, this could take up to 2 minutes.

3.Pour into a glass and serve immediately.

Dietitian’s Dish – March 04, 2019

Ethnic Flair with Frozen Foods
Are you in the mood for Mexican or Italian? Serving up a home-cooked meal with ethnic flavor in less than 30 minutes IS possible. Save time and reduce waste with frozen foods!

Numerous organizations, including the American Heart Association and American Cancer Society, recommend eating seafood twice a week. Frozen seafood products make that possible for everyone, year-round – not just during the fishing season or in areas local to fresh fishing. The flash-freezing process naturally locks in vitamins and minerals, with no impact to fat, protein or carbohydrates.

Smart Fillet Taco Salad

1.Prepare Gorton’s Smart & Crunchy Fish Fillets according to package instructions.

2.While fish fillets are cooking, chop lettuce, tomatoes, and avocados and place in bowl.

3.Sprinkle on black beans, tortilla strips, and any other topping of choice.

4.When fish fillets are done cooking, place 4 fillets on top of prepared salad. Serve topped with favorite dressing or salsa.

Grilled Fillet Cacciatore

1.Heat oil in a large non-stick skillet over medium-high heat for 2 minutes. Then, sauté peppers, onions and mushrooms for 5-8 minutes.

2.Combine with the tomatoes and seasonings. Bring to a boil and reduce heat to medium. Top with your favorite flavor of Gorton’s All Natural Grilled Fillets, then simmer 10 minutes. Break up the fish, stir, and simmer 5 minutes more. Serve immediately.

Dietitian’s Dish – February, 25 2019

Research suggests juice from 100% Florida-grown oranges may help with healthy blood cholesterol levels, blood pressure, and blood vessel function, along with other heart-friendly benefits. While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce their risk.

Florida’s Natural® – FAST FACTS

• ONLY 100% Made In The USA brand of orange juice
• Every orange is grown, picked and squeezed in Florida
• OJ that’s 100% pure – no water*, sugar, or preservatives added (* Light OJ contains water.)
• Not-from-concentrate juices have straight-from-the-grove taste – squeezed, flash-pasteurized and stored in freshness-saving cartons
• Orange juice has more nutrients (Vitamin C, folate, potassium) than other 100% fruit juices.

Whether you drink a cup of Florida’s Natural® Orange Juice every day or find ways to add it to your meals and snacks, the heart benefits are worthwhile.



Zesty Meatballs

1cup barbeque sauce
1-1/2cups Florida’s Natural® orange juice
1/4cup water
35-40cooked meatballs

1.In a small saucepan, bring the Florida’s Natural® OJ to a boil; reduce heat and simmer until half the liquid (3/4 cup) remains. Let the reduction cool.


2.In a bowl, stir together the BBQ sauce, orange juice reduction, and water. Pour over meatballs and heat them to an internal temperature of 165°F.




Power-Up Health Shake

1-1/2cups Florida’s Natural® orange juice
1cup diced cantaloupe chunks
1cup frozen strawberries
1cup frozen peaches
4Tbsps. wheat germ

1.Combine all ingredients in a blender and blend until smooth. For a creamier smoothie, add a few ice cubes or freeze the diced cantaloupe first.