Dietitian's Dish
 

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Dietitians Dish – June 10, 2024

Sweeten Your Summer!

Stay hydrated and refreshed by adding a few superfruits of summer – like peaches, watermelon, cherries, and berries! These fruits off er a boost of vitamins, minerals and antioxidants for heart health, immunity, and physical & mental wellness. Whether you enjoy snacking on fresh fruit or prefer cool treats your family will ask for these again and again.

Peach Pie Smoothie

Peach Pie Smoothie

Ingredients:

  • 3/4 cup plain almond milk
  • 2 peaches chilled, sliced
  • 1/3 cup rolled oats
  • 1/2 cup plain low-fat Greek yogurt
  • 1 Tbsp. honey
  • 1/2 Tbsp. cinnamon
  • 1/4 Tbsp. vanilla extract
  • 1/4 Tbsp. nutmeg
  • 1/2 cup crushed ice

Directions:

  • Combine all ingredients in a blender and blend until smooth. Makes 2 servings. May be prepared 2 hours in advance, kept covered and chilled.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.

Berry Cherry Frozen Yogurt Bites

Berry Cherry Frozen Yogurt Bites

Ingredients:

  • 1/2 cup blueberries
  • 1/4 cup pitted chopped cherries
  • 1/4 cup pistachios shelled, chopped
  • 1 cup vanilla Greek yogurt

Directions:

  • Mix all ingredients in a bowl. Fill ice cube tray with the mixture and freeze 2-3 hours or until firm. Makes 4 servings.
Recipe and image courtesy of HealthyFamilyProject.com.

Kid Friendly Fruit Smoothie

Kid Friendly Fruit Smoothie

Ingredients:

  • 2 cups strawberries, stems removed
  • 2 cups ice
  • 1 cup watermelon
  • 1 cup vanilla Greek yogurt
  • 1/2 cup coconut milk (or milk of choice)
  • 1 tsp. ground flax seed

Directions:

  • Combine all ingredients in a blender and blend until smooth. Makes 4 servings.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.

 

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Dietitians Dish – June 3, 2024

Sweet & Simple Ways to Stay Hydrated

Look beyond beverages as you stay hydrated from the summer heat. If you’re like me, it can be hard to drink enough water. Whether you choose to flavor water with calorie-free mixers or infuse it with fruits and veggies, there’s a simpler way than just drinking more. Eat more fruit and vegetables – they’re naturally full of water!
Here are a couple of fun, flavorful ways to enjoy watermelon (which is 92% water).

Heart Healthy Watermelon Salsa

Heart Healthy Watermelon Salsa

Ingredients:

  • 1/4 cup fresh lime juice
  • 2 Tbsp brown packed sugar
  • 3 cups chopped watermelon, seeds removed
  • 1 cup chopped honeydew melon
  • 1 medium English cucumber, peeled, seeded, and chopped
  • 1/2 cup chopped onion
  • 1 Tbsp. chopped fresh mint, plus additional for garnish if desired
  • 2 Tbsps. finely grated fresh ginger or ginger juice
  • 2 Tbsps. finely chopped seeded jalapeño pepper

Directions:

  • In a large bowl, whisk the lime juice and brown sugar until the brown sugar dissolves.
  • Add the remaining ingredients. Serve immediately, garnished with additional mint, if desired. May be prepared 2 hours in advance, kept covered and chilled.
Recipe (edited) and image courtesy of HealthECooks.com.

Heart Healthy Watermelon Ice Pops

Heart Healthy Watermelon Ice Pops

Ingredients:

  • 5 cups seedless watermelon pulp
  • 1/4 cup sugar
  • 1/3 cup frozen blueberries
  • 2-1/2 cups lime or vanilla Greek yogurt (mixed with 2 drops green food coloring)

Directions:

  • In a blender, puree watermelon and sugar in batches until smooth and strain into a medium bowl. Cover and freeze until the watermelon puree is slushy, but not solid, about 2-3 hours. Remove from freezer and stir well. Add blueberries and stir.
  • Divide the pureed watermelon among (12) 5-oz disposable cups, leaving about a 1/2-in. from the rim. Place the cups in freezer for 2 hours, or until puree is solid.
  • Preheat the grill to high heat. Remove steak from the marinade and discard the marinade it was in. Grill for 4 minutes per side, or until desired doneness is reached. Keep the grill on for the vegetables. Set steak aside and allow steak to rest for 5 to 10 minutes.
  • Spoon approximately 4 Tbsps. of the yogurt into each watermelon cup and smooth the top. Cover each cup with plastic wrap. Cut a small slit in the center of each piece of plastic wrap and insert a popsicle stick into each pop so that it almost reaches the bottom of the cup. Freeze overnight, or until solid. The pops can be frozen for up to 2 days.
Recipe and image courtesy of HealthECooks.com.

 

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Dietitians Dish – May 27, 2024

Freshen Up Your Grill!

Grilling offers a great opportunity to boost your fruit and vegetable consumption. Stock up on fresh, seasonal fruits and vegetables while they’re on sale and put a plan together to use them for multiple meals. With the right recipes, you can create a variety of international flavors using many of the same ingredients. Save yourself some time by prepping the veggies all at once, based on what your recipes need.

Sweet and Sour Chicken Kebabs

Sweet and Sour Chicken Kebabs

Ingredients:

Marinade:

  • 3/4 cup apple juice
  • 1/4 cup apple cider vinegar
  • 1/2 Tbsp. honey
  • 2 Tbsps. low-sodium soy sauce (gluten free if needed)
  • 2 Tbsps. grated fresh ginger
  • 4 garlic cloves, minced
  • 2 Tbsps. arrowroot or cornstarch

Kababs:

  • 1 lb. boneless, skinless chicken breast, cubed
  • 1 green bell pepper, cut into 3/4-inch pieces
  • 1 red bell pepper, cut into 3/4-inch pieces
  • 1 medium onion, cut into 3/4-inch pieces
  • 1 zucchini, cut into 3/4-inch pieces
  • 1 Granny Smith apple or Fuji apple, cored and cut into 1/2-inch slices

Directions:

    Marinade:

  • In a saucepan, combine the marinade ingredients and cook over medium heat, stirring constantly, until marinade comes to a boil and starts to thicken. Reduce heat and simmer for 2 to 3 minutes.
  • In a shallow glass dish, arrange chicken, vegetable pieces and apple slices in a single layer. Pour the marinade over the chicken, vegetables, and apples. Marinate in the refrigerator, covered, for 2 hours or overnight.

    • Kebabs:

  • Preheat the broiler or grill to 400°F.
  • Reserve marinade and thread chicken, vegetables, and apples onto 8 presoaked skewers. Arrange skewers on a pan or on the grill. Brush with the reserved marinade and broil or grill for 15 minutes, or until chicken is cooked through, turning as needed.
Recipe (edited) and image courtesy of HealthECooks.com.

Grilled Skirt Steak Fajitas

Grilled Skirt Steak Fajitas

Ingredients:

Marinade:

  • 2 Tbsps. olive oil
  • 1/4 cup lime fresh juice
  • 2 Tbsps. chopped fresh cilantro, plus additional for garnish
  • 2 garlic cloves, minced
  • 1/2 tsp. brown sugar
  • 1/2 tsp. crushed red pepper flakes
  • 1/2 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/8 tsp. salt

Fajitas:

  • 1 lb. skirt steak
  • 3 assorted bell peppers, sliced
  • 1 onion, sliced
  • 1 avocado, pitted, peeled, and sliced
  • 4 flour tortillas (8 inches each) or large leaves lettuce

Directions:

    Marinade:

  • . In a bowl, combine marinade ingredients. In a shallow dish, arrange the skirt steak and pour half the marinade over to cover.
  • Reserve the remaining marinade. Marinate the steak at room temperature for 30 minutes or refrigerate overnight. Remove from the refrigerator 30 minutes prior to cooking.

    • Fajitas:

  • Preheat the grill to high heat. Remove steak from the marinade and discard the marinade it was in. Grill for 4 minutes per side, or until desired doneness is reached. Keep the grill on for the vegetables. Set steak aside and allow steak to rest for 5 to 10 minutes.
  • Brush the vegetables with some of the reserved marinade. Grill the vegetables, brushing with the remaining marinade, until tender and charred.
  • To serve steak, slice against the grain into thin strips. Wrap the steak, grilled vegetables, avocado, and additional cilantro in flour tortillas or large lettuce leaves.
Recipe and image courtesy of HealthECooks.com.

 

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Dietitians Dish – May 20, 2024

Nutrient-Packed Salads!

Eating more salads is a simple way to boost your fruit and vegetable intake. And with bagged salad greens and salad kits, it couldn’t be easier. Whether you enjoy them as your meal, or as a nutrient-packed side dish or snack, you can include as many food groups as you wish. Kick boring to the curb and start piling on a variety of ingredients atop your greens. The combinations are endless!

Red, White and Blue Mozzarella Salad

Red, White and Blue Mozzarella Salad

Ingredients:

  • 1 (5-ounce) Fresh Express® Butter Supreme
  • 1 cup strawberries quartered
  • 1 cup fresh baby mozzarella cheese pearls drained
  • 1 cup blueberries
  • 1/3 cup Poppy Seed Dressing

Directions:

  • Arrange Fresh Express® Butter Supreme on a large platter. Top with rows of strawberries, mozzarella cheese, and blueberries. When ready to serve, drizzle with poppy seed dressing ing and toss to coat.
Recipe and image courtesy of Fresh Express.

Chicken Tortilla Salad

Chicken Tortilla Salad

Ingredients:

  • 1 bag Fresh Express® American Mix
  • 2 cups cooked chicken, diced or shredded
  • 1 cup reduced-fat Monterey Jack cheese
  • 1 cup cooked corn
  • 1/2 cup cilantro, chopped
  • 4 lime wedges
  • 1 red bell pepper, seeded & diced
  • 1 green bell pepper, seeded & diced
  • 1/2 red onion
  • 1 cup thinly sliced tortilla chip strips

Dressing Ingredients:

  • 1 cup prepared salsa
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 4 Tablespoons finely chopped red onion
  • 2 Tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt

Directions:

  • In a blender, mix all dressing ingredients. Set it aside.
  • Empty salad bag into a large bowl.
  • Add chicken, corn, 1/4 cup of cilantro, peppers, and onion.
  • Toss with the salsa vinaigrette dressing.
  • Portion into bowls and top with cheese, tortilla strips and the remaining cilantro.
  • Squeeze fresh lime juice on top.
Recipe (adapted) and image courtesy of Fresh Express.

 

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Dietitians Dish – May 13, 2024

Cook Once but Eat Twice (or more)!

Cook items which can be added to multiple meals without being boring.
Since grilling season is upon us, it’s the perfect time to plan meals that you can cook extra servings of meats to cut down on the meal prep another day. You can also grill some fruits and veggies – it enhances their sweetness! Grilled produce provides a tasty twist for salads, side dishes, and atop entrées. Fruit can be a wonderful and surprising addition to savory dishes! Mash summer berries and add the mixture to a grilled cheese sandwich. Add berries, watermelon, or stone fruits to a pasta salad or salsa. You’re only limited by your imagination. Head to inseasonezine.com for a wealth of recipe ideas, including these seasonal favorites.

Grilled Fruit Salad with Balsamic Drizzle

Grilled Fruit Salad with Balsamic Drizzle

Ingredients:

  • 8 large strawberries, hulled
  • 1 cantaloupe (~3 lbs.), cut into 1-in. thick half-moons (seeds & rind removed)
  • 1 seedless watermelon (~3 lbs.), cut into 1-in. thick half-moons (seeds & rind removed)
  • Non-stick cooking spray
  • 1 cup crumbled feta cheese
  • 2 Tbsps. balsamic glaze
  • 2 Tbsps. chopped fresh basil

Directions:

  • Prepare outdoor grill for direct grilling over medium-high heat. Spray strawberries, cantaloupe, and watermelon with cooking spray. Place fruit on hot grill rack; cook strawberries 3 minutes, and cantaloupe and watermelon 6 minutes or until grill marks appear, turning once. Transfer fruit to cutting board and cool; cut 4 strawberries, cantaloupe, and watermelon into 1-inch pieces.
  • In a large bowl, toss the cut fruit and cheese. Makes about 11 cups.
  • Serve 8 cups fruit salad drizzled with balsamic glaze and sprinkled with basil; cover and refrigerate the remaining fruit salad and 4 whole strawberries for up to 1 day

Grilled Fruit-Salsa Topped Chicken

Grilled Fruit-Salsa Topped Chicken

Ingredients:

  • 3 cups left over Grilled Fruit Salad
  • 4 left over grilled whole strawberries, coarsely chopped
  • 2 Tbsps. chopped fresh basil
  • 2-2/3 cups sliced skinless rotisserie chicken meat
  • 2 Tbsps. balsamic glaze

Directions:

  • Drain grilled fruit mixture and discard liquid. In food processor, in 2 batches, pulse fruit mixture and strawberries until coarsely chopped. Makes about 2 cups.
  • In medium bowl, stir basil and fruit salsa; serve over chicken drizzled with balsamic glaze.