Dietitians Dish – March 11, 2024
Menu Planning Magic!
Check what’s on-sale and then plan a weekly menu. Start by finding recipes that use the same vegetables. Peppers, onions, and celery can be used in a variety of cooked meals or as salad toppers. Start the week by prepping all your produce at one time and batch cooking any meat to save time later in the week. It’ll help reduce food waste and save money too! Recipes using the same items in different ways will also give you more mealtime variety.
Make a hearty pot of chili, and freeze left overs for a future dinner. Then, later in the week, transform some of the same ingredients to create a delicious stuffed pepper.
Hearty & Healthy Turkey Chili
Ingredients:
- 2 Tbsps. olive oil
- 2 green or red bell peppers, chopped
- 2 medium celery stalks, chopped
- 2 medium yellow onions, chopped
- 4 garlic cloves, minced
- 1/4 cup chili powder
- 4 tsps. minced jalapeño pepper
- 1 tsp. ground cumin
- 1 tsp. ground red pepper
- 3 pounds 93% lean ground turkey
- 1 can (6 ounces) tomato paste
- 1 can (28 ounces) crushed tomatoes
- 2 cups less-sodium chicken broth
- 1 can (15.5 ounces) no salt added cannellini beans, drained & rinsed
- 1 can (15.5 ounces) no salt added red kidney beans, drained & rinsed
- 1/4 cup chopped fresh cilantro
Directions:
- In large saucepot, heat oil over medium heat. Add bell peppers, celery, and onions; cook 8 minutes or until vegetables begin to soft en, stirring frequently. Stir in garlic, chili powder, jalapeño, cumin, and ground red pepper; cook 1 minute.
- Increase heat to medium-high. Add turkey and cook 8 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste; cook for 1 minute. Stir in tomatoes and broth; heat to simmering. Reduce heat to medium-low; cover and cook for 10 minutes, stirring occasionally. Stir in beans and cilantro; cook 5 minutes. Makes about 16 cups.
Greek Stuffed Pepper
Ingredients:
- 1 cup pearled farro, rinsed and drained
- 2 large green bell peppers, halved lengthwise and seeded
- 1/2-pound 93% lean ground turkey
- 2 Tbsps. olive oil
- 1/4 cup chopped onion
- 1/2 cup chopped eggplant
- 1 can (14.5 ounces) Italian style diced tomatoes
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 1/3 cup grated Parmesan cheese
Directions:
- Preheat oven to 350°. Prepare farro as label directs.
- Place bell peppers, cut side up, on rimmed baking pan. In large skillet, cook turkey over medium-high heat 8 minutes or until browned, breaking up turkey with side of spoon; with slotted spoon, transfer to paper towel-lined plate.
- In same skillet, heat oil over medium-high heat; add onion and cook 3 minutes, stirring occasionally. Add eggplant; cook for 2 minutes, stirring occasionally. Add tomatoes with juice; cook for 3 minutes, stirring occasionally. Stir in salt, pepper, farro and turkey.
- Fill bell peppers with farro mixture; sprinkle with cheese. Bake 30 minutes or until peppers are tender.
Dietitians Dish – March 4, 2024
Sweet Ways to enjoy Sweet Potatoes!
Sweet potatoes are oft en avoided because of belief their carbs are bad for blood sugar. But sweet potatoes are full of fiber, which regulates blood sugar and aids digestion. They’re also rich in beta carotene, folate, Vitamins A, B & C, plus iron and potassium. Many of these nutrients help to boost immunity and protect the heart from inflammation.
To boost wellness, try these delicious ways to sneak some more veggies into your family’s routine. This taco salad is a quick, tasty twist for Taco Tuesday. And they’ll never believe this ice cream is so nutritious! Give them a try. I’m confident you’ll find some new recipes to include in your family’s menu plans.
Roasted Sweet Potato Taco Bowls
Ingredients:
- 2 small, sweet potatoes, peeled & diced
- 1 Tbsp. olive oil
- 1 tsp. chili powder
- 1/2 tsp. cumin
- 1/4 tsp. garlic powder
- 1/4 tsp. salt
- 1 pkg. Southwest chopped salad kit
- 1 avocado, chopped
- 1 cup low-sodium black beans drained, rinsed
- 1/2 cup frozen sweet corn thawed
- 1/2 cup chopped tomatoes
Directions:
- Preheat oven to 400°F
- Toss potatoes in oil, chili powder, cumin, garlic powder and salt. Add to the baking sheet and bake 15-20 minutes, flipping halfway through, until tender.
- Assemble salad kit with included toppings and dressing. Top it with sweet potatoes, avocado, black beans, corn, and tomatoes.
Recipe and image courtesy of HealthyFamilyProject.com
No Churn Chocolate Sweet Potato Ice Cream
Ingredients:
- 3/4 cup sweet potato, cooked & mashed
- 1 can (13-1/2 oz.) light coconut milk, room temp & shaken
- 1/2 bag (5.75 oz.) chocolate chips
- 1/2 Tbsp. vanilla extract
- 1/4 tsp. salt
Directions:
- Add the mashed sweet potato, coconut milk, vanilla, and salt to your favorite blender.
- Following the instructions on the bag of chocolate chips, melt the chocolate chips.
- Add the melted chocolate chips to the blender.
- Blend until smooth and mixed thoroughly.
- Pour the sweet potato/chocolate mixture into a loaf pan.
- Cover with plastic wrap and place in the freezer.
- Every 30 – 45 minutes stir the chocolate mixture; the edges will start to freeze first, and you will want to stir that in to insure an even creamy texture. Do this at least 3 times.
- Your ice cream will be ready to enjoy in about 3 – 4 hours. If you freeze your homemade ice cream overnight, you will need to allow it to thaw on the counter for about 5 mins so that it is soft enough to scoop.
Recipe and image courtesy of HealthyFamilyProject.com
Dietitians Dish – February 26, 2024
Fresh Mushrooms Help Make a Healthy Plate
Mushrooms offer many of the same nutritional benefits as other vegetables, but have additional attributes commonly found in meat and beans.
They are an excellent source of selenium, which plays an important role in supporting a healthy immune system. These factors make mushrooms a versatile addition to any meal, including swapping them in place of meat.
With their various nutritional benefits, mushrooms fit into a variety of popular diets.
They are an excellent source of selenium, which plays an important role in supporting a healthy immune system. These factors make mushrooms a versatile addition to any meal, including swapping them in place of meat.
With their various nutritional benefits, mushrooms fit into a variety of popular diets.
DASH – Mushrooms maintain flavor while reducing calories, fat, and sodium (by 25%).
Keto – One cup of mushrooms has just 2.7g carbohydrates.
Low FODMAP – Oyster & King Trumpet are lower in mannitol (a polyol which needs to be limited).
Mayo Clinic – Portabella mushrooms are a good swap to help reduce red meat.
Paleo – Fresh mushrooms are unprocessed and found in nature.
Whole30 – Mushrooms are an approved food in the first 30 days.
Weight Watchers – Mushrooms are zero points so blending with meat lowers points.
Beef and Broccoli with Mushrooms
Ingredients:
- 10 oz. portabella mushroom caps
- 1/2 lb. skirt steak (or flank steak, cube steak, or thinly sliced beef)
- 2 heads of broccoli, chopped
- 1/2 cup vegetable or beef stock
- 1/4 cup low sodium soy sauce
- 2 Tbsps. cornstarch
- 1 Tbsp. brown sugar
- 1 Tbsp. minced garlic
- 1 Tbsp. minced ginger
- 1 Tbsp. sesame oil
- 1 Tbsp. oyster sauce
Directions:
- Marinate the beef in a splash of sesame oil and soy sauce while you prep everything else.
- Mix the cornstarch into the stock until dissolved. Then stir in the soy sauce, brown sugar, garlic, ginger, sesame oil, and oyster sauce. Whisk and set aside.
- Meanwhile, slice the portabellas into thick strips. They’ll cook down quite a bit so be generous!
- Heat a large skillet or wok over high heat. Add a little bit of cooking oil to your pan and work in batches to avoid overcrowding. First, stir fry the broccoli for 2-3 minutes. Swap it out and stir fry the mushrooms for about 3 minutes. Swap it out and cook the beef for 2-3 minutes, flipping once.
- Finally, add the sauce to the beef and stir to let it thicken. Then mix the broccoli and mushrooms back in, garnish with sliced green onions and toasted sesame seeds (optional), then serve it over a bowl of rice.
For a meatless option: Double the mushrooms and eliminate the beef.
Recipe and image courtesy of the MushroomCouncil.com
Dietitians Dish – February 19, 2024
Cantaloupe offers an excellent source of Vitamins A & C, with immune boosting properties. Filled with 90% water and high fiber, cantaloupe offers a simple solution to stay hydrated and maintain good digestive health. It’s also high in folacin, a nutrient needed for producing hemoglobin.
Choose cantaloupes with prominent cream-colored ridges, a sweet & musky aroma, and smooth stem end. For food safety, cleaning the skin under cool running water with a clean scrub brush before cutting will reduce contamination of the fruit.
Store whole cantaloupe on the counter and cut in the fridge for 4 days. Go beyond fruit salad and grab a few of the same ingredients for a couple of different meals this week.
These are a great option to use up any avocados you might have stocked up on last week.
Chicken Cantaloupe Rice Bowl
Ingredients:
- 2 cups rice cooked
- 12 oz. grilled chicken
- 1 cup cantaloupe, chopped
- 1 cup red bell pepper, sliced
- 1 avocado, peeled and sliced
- 1/2 cup cucumber, thinly sliced
- 1 cup edamame, cooked and shelled
- 1 cup leafy greens
- 1/4 cup green onion, sliced
- 3/4 cup olive oil
- 1/2 cup soy sauce
- 1/3 cup rice vinegar
- 1/4 cup water
- 3 Tbsps. honey
- 3 cloves garlic, minced
- 2 Tbsps. fresh ginger root, minced
Directions:
- Combine olive oil, soy sauce, rice vinegar, water, honey, garlic, and ginger in a 1-pint glass jar. Cover the jar with a tight-fitting lid and shake well.
- Remove the lid, then heat the jar in the microwave until honey is dissolved, about 1 minute. Allow to cool.
- Divide the cooked rice into 2 bowls, add half of the following ingredients to each bowl: grilled chicken, cantaloupe, red bell pepper, avocado, cucumber, edamame, leafy greens.
- Drizzle both bowls with a few tablespoons of the ginger soy sauce, top with green onions and enjoy!
Recipe and image courtesy of Californiacantaloupes.com
Cantaloupe Avocado California Salad
Ingredients:
- 4 cups lettuce or spring mix
- 1/2 California cantaloupe, washed, peeled, and sliced into wedges
- 1 avocado, sliced
- 1/2 cup diced red pepper
- 2 Tbsps. chopped fresh mint leaves
- 1-1/2 tsps. white wine vinegar
- 3 Tbsps. olive oil
- 1 garlic clove, minced
- 1 tsp. honey
- 1 tsp. Dijon mustard
Directions:
- Divide lettuce between two serving plates.
- Arrange half of the cantaloupe and half of the avocado in a circular pattern over the lettuce on each plate.
- Sprinkle with diced red pepper and fresh mint.
- Mix the white wine vinegar, oil, honey, mustard, and garlic. Drizzle over the salads.
Recipe and image courtesy of Californiacantaloupes.com
Dietitians Dish – February 12, 2024
Healthy Hearts like Avocados!
Avocados aren’t just a game day food!
Included regularly in meals and snacks, their nutrients support physical and mental wellness. Avocados are considered a “super food”, with an abundance of monounsaturated fats, dietary fiber and minerals like iron, potassium, and magnesium. So, go beyond guacamole and check out LoveOneToday.com for a variety of recipes featuring avocados in delicious ways!
Here’s a couple of ideas to get started.
Included regularly in meals and snacks, their nutrients support physical and mental wellness. Avocados are considered a “super food”, with an abundance of monounsaturated fats, dietary fiber and minerals like iron, potassium, and magnesium. So, go beyond guacamole and check out LoveOneToday.com for a variety of recipes featuring avocados in delicious ways!
Here’s a couple of ideas to get started.
Avocado Black Bean Taquitos
Ingredients:
- 1 ripe, fresh avocado, halved, pitted, peeled, and mashed
- 1/2 cup canned black beans, rinsed
- 1/2 Tbsp. cumin
- 1 tsp. garlic powder
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 10 (6-inch) corn tortillas
- 4 oz. plain non-fat Greek yogurt
- 1 cup Pico de gallo (pre-made or from scratch)
Directions:
- Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.
- Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.
- Place taquitos into the air fryer at 400°F degrees for 5 minutes. When the timer goes off, flip and put back into the air fryer for 5 more minutes. Depending on the air fryer you may need to decrease time to 3 to 4 minutes per side.
- Once taquitos are golden brown and crispy, remove from air fryer and serve with Pico de gallo and Greek yogurt.
Recipe (adapted) and image courtesy of LoveOneToday.com
Chicken Avocado Chilaquiles with Avocado Crema
Ingredients:
- 2 ripe, fresh avocados, halved, pitted, peeled, and mashed
- 1/4 cup plain fat-free Greek yogurt
- 2 Tbsp. fresh lime juice
- 1/4 tsp. salt
- 8 (6-inch) corn tortillas, cut into triangles
- 2 cups cooked, chicken breast meat, shredded
- 1 can (15 oz.) red enchilada sauce
- 2 cups fresh tomatoes, seeded and chopped, divided
- 1 can ( 4 oz.) fire roasted green chiles, diced
- 1 can (15 oz.) black beans no salt added, rinsed, and drained
- 1 cup fresh or frozen corn, thawed and drained
- 1 cup (4 oz.) reduced fat Monterey Jack cheese, shredded
- 1/4 cup fresh cilantro leaves, chopped
- 1/4 cup Cotija cheese, crumbled
- 1 ripe, fresh avocado, halved, pitted, peeled, and diced
Directions:
- Combine mashed avocados, yogurt, lime juice, and salt in a medium bowl until smooth; cover and refrigerate.
- Preheat the oven to 350°F. Spread tortilla pieces evenly on a baking sheet and bake for 15 minutes until crispy. Combine cooked chicken, enchilada sauce, chilies, and 1 cup of tomatoes in a large bowl.
- Spread half of the chicken mixture into the bottom of a 9 x 13-inch oven proof dish. Layer half of the beans, 1/2 cup of corn, 1/2 cup of cheese, and half of the tortilla pieces over chicken mixture, evenly distributing the ingredients. Repeat layering, starting with remaining chicken mixture, then remaining beans, 1/2 cup of corn, tortilla pieces and 1/2 cup of cheese.
- Cover with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10 minutes; remove from the oven and cool for 10 minutes.
- Top with remaining 1 cup of tomatoes, avocado, cilantro, and Cotija cheese. Serve with avocado crema.
Recipe (adapted) and image courtesy of LoveOneToday.com
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