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

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

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)

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.