Dietitian’s Dish – Dec 31, 2018

Are you one of many Americans not getting the recommended 5 or more servings of fruits and veggies a day?
Dips offer a flavorful incentive to boost your intake. Whether you dunk your favorite chips (make sure they’re whole grain!) or sink in with fresh veggies, these dips are a great addition to party menus or packed in a lunchbox. They even offer a boost of calcium and vitamin D with the creamy addition of dairy.

Skinny French Onion Dip

1.Heat the oil over medium heat; cook the onions until tender (~15 mins.), stirring occasionally. Reduce the heat to low. Stir in the garlic, sugar and salt; continue cooking until the onions are turn a deep golden brown color (10-15 mins.). Remove from the heat and cool.

2.Place the cottage cheese, Greek yogurt, Worcestershire sauce and cayenne pepper in the bowl of a food processor. Blend until almost smooth. Add the onion mixture; pulse several times until the onions are chopped and distributed.

3.Transfer to a serving dish, cover and refrigerate for at least 30 minutes. Sprinkle with chopped chives before serving.

Cheesy Guacamole

1.Blend the cottage cheese until slightly lumpy.

2.Mash together the avocados, lime juice, tomatoes, and garlic in a medium bowl.

3.Combine the cottage cheese with the avocado mixture.

4.Chill if desired to blend flavors before serving.

Dietitian’s Dish – December 24, 2018

Build Your Own Smoothie!
A cornerstone of healthy habits is starting the day with breakfast. If you don’t have time for a sit-down meal, opt for portable ways to fuel up. Smoothies offer easy ways to add nutrients your picky eater might otherwise avoid. The combinations of ingredients are endless so you don’t have to get bored!

Add-ins: Nuts, seeds, oats, nut butter, cinnamon, natural sweeteners

Nutrient Boost: Avocado, leafy greens, carrot, etc.

Base: Milk or alternative, juice, yogurt, etc.

Fruits: Fresh or Frozen

Pear, Oatmeal and Blueberry Breakfast Smoothie

1.Place all of the ingredients into a blender and puree at high speed until smooth and creamy.

Dietitian’s Dish – December 17, 2018

During the holiday rush, we often fail to fuel our bodies with healthy choices. Oats offer an easy fix for this “disconnect dilemma” – especially Quaker® Overnight Oats.

What’s So Extraordinary about Oats?

• Soluble fiber helps lower LDL cholesterol, which may reduce the risk of heart disease
• Fiber contributes to a healthy digestive system.
• Complex carbs are slowly-digested and offer steady energy.

Don’t wait for New Year’s resolutions to jump-start your mornings with better-for-you choices. Quaker® Overnight Oats offer a convenient way to fuel your body through the rest of your holiday festivities!

SIMPLE STEPS…

1. Grab a cup of your favorite flavor.
2. Add milk or a dairy alternative.
3. Cover & refrigerate while you sleep.
4. Wake up and enjoy!

• Made with 100% whole grain oats, quinoa, and flaxseed
• Includes simple ingredients like real fruit pieces and nuts
• No added artificial flavors or colors
• Good source of protein (when prepared with 1/2 cup skim milk)
• Good source of dietary fiber

Top the flavor with some extra mix-ins:

Rich, creaminess	Crunchy, protein boost	Vitamins & antioxidants

Dietitian’s Dish – December 10, 2018

Lean beef cuts have lower calories than some plant-sources.Protein (25g) – Not always equal

• Quinoa – 3 cups (666 calories)
• Peanut butter – 6 Tbsps. (564 calories)
• Black beans – 1-3/4 cups (382 calories)
• Edamame – 1-1/2 cups (284 calories)
• Lean beef – 3 oz. (154 calories)

Beef is also a good/excellent source of 10 essential nutrients (i.e. body cannot make them).

• Protein – builds muscle
• Niacin – supports metabolism
• Vitamins B6 & B12 – protects brain function
• Iron – helps use oxygen
• Zinc – builds immunity
• Choline – nervous system protection
• Phosphorus – bone and teeth strength
• Selenium – antioxidant protection
• Riboflavin – converts food to energy

Kung Pao Beef

1.Combine Kung Pao sauce, water and red pepper in small bowl. Place beef steaks and sauce mixture in large nonstick skillet; bring to a boil. Reduce heat; cover tightly and simmer 45-60 minutes or until beef is fork-tender.

2.Remove beef; keep warm. Add vegetables to skillet; bring to a boil. Reduce heat to medium; cook, covered, 7-9 minutes or until just tender, stirring once. Stir in peanuts.

3.Serve steaks with vegetable mixture over rice, if desired.

Dietitian’s Dish – December 3, 2018

Go meatless with a few simple swaps…It’s healthier for our bodies and the environment. Mushrooms, cauliflower, and beans can replace meat to lower saturated fats and add beneficial nutrients. You don’t need to go vegetarian or vegan to reap health benefits. Planning a couple meatless meals each week is a good start to lower cholesterol, blood pressure and heart disease risks.

Mushrooms offer:

• Umami flavor
• Meatiness to help feel full
• Gluten-free options
• Antioxidants to boost immunity and chronic disease protection
• Low calories and sodium, with no fat or cholesterol

Mexican Mushroom Meatball Soup

1.Finely chop half of the sliced mushrooms. In a large mixing bowl, add the ground beef, chopped mushrooms, panko, egg and taco seasoning. Mix well. Form into medium-sized meatballs and set aside.

2.Place a large pot over medium heat and add the olive oil and onion. Stir and cook for 3 mins.

3.Add the garlic, jalapeño and sliced mushrooms. Cook over medium-low heat for 7 mins.

4.Stir in the tomatoes, beef stock, corn and kidney beans. Bring to a boil.

5.Reduce heat to low. Gently place the meatballs into the hot broth. Cover and cook for 15 mins.

6.Turn off the heat, tear the 1/2 bunch of cilantro into the soup and stir.

7.Serve in a bowl with optional toppings like diced avocado, cheese, cilantro and a squeeze of lime.