Dietitian’s Dish – February 18, 2019

Take Heart with Avocados
The Dietary Guidelines for Americans emphasizes replacing some saturated (unhealthy) fats with unsaturated (healthy) fats to help lower both total and LDL (bad) cholesterol levels.Avocados contain both mono- and poly-unsaturated fats, which are associated with improved blood lipids.

Simple Additions or Swaps

Breakfast:	Lunch:	Snack:	Dinner:
Top toast with mashed avocado or add slices to a sandwich	Swap avocado for mayo or other creamy condiments	Add diced avocado to fruit or vegetable salsa and serve with whole grain chips	Add atop an entrée or salad for nutrient boost

Omega-3 fats in salmon have known heart health benefits, but the avocado in this recipe adds even more heart protection!

Oven Roasted Salmon with Avocado Citrus Salsa

1.In a medium bowl combine avocado, lime juice, orange, cucumber, scallions, jalapeño, cilantro and 1/4 teaspoon of the salt and set aside.

2.Heat broiler. Season salmon with remaining 1/4 teaspoon salt and set aside.

3.Arrange fillets on a lightly greased foil-lined rimmed baking sheet.

4.Broil salmon 4 inches from heat source until cooked through, 8 to 10 minutes.

5.To serve, place fillets on a platter and top with salsa.

Dietitian’s Dish – February 4, 2019

Take Heart
Cardiovascular disease is the #1 cause of death in the US. But, making healthier choices gives you the power to prevent becoming a statistic. A healthy diet is one of your best weapons against heart disease. When you eat a heart-healthy diet, you boost your chances of staying healthy – and feeling good for life!

Eating better is one of the American Heart Association’s Life’s Simple 7® – small steps to be healthy for good.

items are better-for-you foods that help make eating heart healthier a little easier. The one thing you can guarantee is that they have less sodium and saturated fat and more micronutrients and antioxidants.

Home-prepared foods have higher nutritional quality, so make the choice to eat at home more often. Plan a menu around simple, flavorful recipes that don’t require the skills of an expert chef. A wealth of recipes and simple cooking videos are available at Heart.org. This turkey cutlet recipe was adapted from their library and can be on the table in 20 minutes.

Turkey Cutlets with Cranberry Mustard Sauce

1.In a small bowl, mix the cranberry sauce and mustard until well combined. Cover the bowl with a paper towel and microwave on high in 15 second intervals until the mixture is hot and begins to thin slightly, about 30 seconds total. Stir again to combine.

2.Rub the oil and then salt and pepper evenly over both sides of each cutlet. Pan “fry” the center. Transfer them to a large plate and top evenly with the sauce. Serve immediately.

Serving Suggestion
Balance the plate with a whole grain side dish, plus steamed vegetables or a salad.

Dietitian’s Dish – January 28, 2019

It seems like you’ve barely gotten into a routine with resolutions for healthy changes.

And now, we’re facing “the Big Game” – yet another opportunity to overindulge. This big eating occasion doesn’t have to bring your healthy resolutions to a halt. You can still enjoy yourself – but put the focus on eating less and boosting nutrients!

The Big Game is a great opportunity to score big with a menu of fresh flavors. Salsa and guacamole offer versatile, nutrient-dense options for any menu. You can serve them as a snack with baked, whole grain tortilla chips or fresh veggies. They can even replace other condiments that are high in sodium and added sugars.Top a sandwich, burger, hotdog, taco, fish, or meat – the options are endless for boosting nutrients and flavor.

Avocados contain: A good source of fiber Nearly 20 vitamins, minerals and phytonutrients Heart healthy fats

Big Game Avocado Salsa

1.In a bowl, toss together all ingredients. Mix well. Cover and refrigerate.

2.Serve with tortilla chips or sliced vegetables, if desired.

Dietitian’s Dish – January 21, 2019

With the holidays over and 2019 in full swing, moms are focused on fueling their kids for a healthy rest of the school year. Annie’s gives mom delicious food that her kids will actually want to eat – and that she can feel good about too! Their wide variety of organic soups, mac & cheese, and fruit snacks makes refueling anything but boring. When moms choose organic food, they are caring not only for their family’s health and wellness, but that of the planet and everybody on it.

Fruit Snacks… Made with Goodness!

• Gluten free
• No artificial flavors, synthetic colors or preservatives
• No high fructose corn syrup
• Made with real fruit and/or vegetable juice
• Certified Organic and Non-GMO Project verified

Classic Mac & Cheese…

• NEW Yummier Recipe
• Creamier Sauce and Cheesier Taste
• Made from Organic Pasta and Real Cheese

Turkey Cheeseburger Mac & Cheese

1.Make mac & cheese according to package directions.

2.Brown turkey in a large skillet.

3.Add ketchup, onion powder and garlic powder. Stir well.

4.Add mac & cheese to the turkey mixture, mixing until fully combined. Stir in tomatoes and kale.

5.Serve warm garnished with green onions, if desired.

Dietitian’s Dish – January 14, 2019

Are you focused on foods that will bring you health benefits in 2019? For many who try to make healthier choices, boneless, skinless chicken breast is a better-for-you meat option. We often think of a balanced plate containing our protein, veggies, grain and fruit, but that can get boring.Getting stuck in a rut with your food selections can cause a shift back to less-healthy options. To keep the flavors fresh, it’s important to try new recipes.
Get some creative influence by planning your meals around a few items

Whether they are a side dish or the main entrée, slip in more of the micronutrients our bodies need by choosing flavorful recipes that pump up the veggies.

Skillet Chicken with Peppers & Mushrooms

1.Combine bread crumbs and Parmesan. Dip chicken in mixture to coat both sides.

2.In skillet with oil, brown chicken on each side over medium heat; remove chicken.

3.Sauté mushrooms and pepper until tender.

4.Return chicken to skillet with tomatoes. Simmer 15 minutes.

5.Serve with whole grain pasta (or veggie noodles) and top with additional parmesan if desired.