Thursday, April 22, 2021
Going for a New Grain in Stuffed Peppers
Thursday, April 8, 2021
A Comfort Meal with Perks
It's a classic tomato soup-grilled cheese dinner, with a little extra. The lentils in the tomato soup add fiber, iron, protein and health promoting polyphenols and cook in less than 30 minutes. The recipe is easy to make and full of flavor. The sandwich is made with 100% whole wheat bread and filled with aged cheddar. Finishing the meal with a grapefruit half was plenty to end the days' intake and allow 12 or 14 hours time before the next day's morning meal.
Red Lentil Tomato Soup
(Serves 4)
Saute onion and garlic in olive oil until lightly brown.
1 teaspoon olive oil
1/4 cup onion, diced
2 cloves garlic, smashed and minced
Add spices and pepper. Cook and stir 45 seconds.
1 tablespoon fresh ginger, grated
1 teaspoon coriander
1 teaspoon cumin
2 mini red peppers, diced
Pour in tomatoes and broth. Add lentils.
1 16 ounce can petite tomatoes, diced, no-added salt
1 cup low sodium vegetable broth
1/4 cup red lentils
Turn heat to low. Cover and stir occasionally, until lentils are tender, about 30 minutes.
Remove
center piece on lid of electric mixer. Carefully add mixture to the
blender. Cover lid with a clean cloth and blend until smooth.
Monday, March 29, 2021
Personalize the Plate with Whole Grains
Whole Grains Sampling Day-the last Wednesday of March (National Nutrition Month) is a day set aside to try a new whole grain.
Any grain, when cooked, is the starting point for stir fry and grain bowls.
Grains serve as the chewy component of soups.
When roasted, they provide the cereal block in Muesli.
Cooked whole grains offer unique tastes and textures to hot dishes and cold salads.
You've probably noticed the variety of grains ground into flours and pastas on the grocery shelves. Here's my farro pasta, made with 3/4 whole grain farro flour.
In all of those dishes, whole grains are combined with vegetables and protein to create a healthy plate.
The time is here to try a new whole grain. The West Virginia Academy of Nutrition and Dietetics sponsored a whole grains sampling day giveaway in February, with proceeds funding the scholarship and foundation program supporting food and nutrition students.
The winner has been busy creating new dishes
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Spelt Stew |
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Teff & Amaranth Sourdough Waffles |
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Bulgur Pilaf |
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Teff Banana Porridge |
What new whole grain will you try soon? Most people who try a new whole grain like it!
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.
Monday, March 22, 2021
Personalize the Meal Setting
- Start with a pretty plate, basket, tray or lunchbox to place the food. Add cutlery as necessary with napkin and cup.
- Trust that the food was prepared in a clean kitchen where food was stored and prepared at proper temperatures. Was hand washing frequent?
- Find a spot free of clutter, with a view that avoids piles of papers, boxes, dishes and garbage.
- Enjoy a meal without a screen or even a "to do" list in front of you.
- Try to allow at least 20 minutes of actual eating time.
The plate or lunchbox can help in planning the meal components and portions. Think vegetables and fruit in half the compartments, whole grains in a quarter and lean protein in the rest. A 7 inch plate can make the portions appear larger. Adding a beverage of milk or plant based dairy contributes calcium, Vitamin D and B vitamins to the diet.
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.
Sunday, March 14, 2021
Personalize Your Spices
Internet searches give suggestions for suitable substitutes. Chances are you've developed some of your own blends which suit your palate.
The Chicken Tagine recipe in this month's Fine Cooking magazine has a Moroccan spice blend ras el hanout in the list of ingredients but offers a DIY blend in the headnote. These spices are likely found in most pantries.
Ras el hanout
(2 teaspoon)
Homemade Taco Seasoning
(Makes 3 1/2 cups)
2 cup chili powder2/3 cup ground cumin
2/3 cup garlic powder
2 tablespoon 2 teaspoon ground white pepper
1 tablespoon 1 teaspoon cayenne pepper
Mix and store in closed container.
Seafood Seasoning
(Makes 2/3 cup: One serving is 1/4 teaspoon)
4 tablespoon celery seed3 tablespoon paprika
1 tablespoon garlic powder
1 tablespoon black pepper
2 1/3 teaspoon allspice
3/4 teaspoon mustard powder
1/4 teaspoon cayenne
Cajun Seasoning
(1 teaspoon)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Pinch white pepper
Pinch cayenne
Pinch dried thyme
Pinch dried oregano
Blackened Seasoning
(Serves 2)
1/2 teaspoon paprika1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1/8 teaspoon salt
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.
Sunday, March 7, 2021
Personalize Your Breakfast
Breakfast is a time for building up muscles, stamina and frame of mind. Winter breakfasts might include a hot cereal, toasted bagel or even a skillet meal with an omelet and potatoes. Sometimes it's a time to enjoy yesterday's leftovers, microwave pizza or sandwich. Each of us personalizes the choices. Like other meals-include a fruit or vegetable, a whole grain and lean protein foods.
My breakfast parfait above is made with layers of whole grain fruit and nut bread, nonfat plain yogurt and a carrot marmalade. I drink a glass of skim milk with each meal providing high quality protein and hydration to my nutrition profile.
Breakfast is especially important for seniors and those recuperating from illness or injury. While most Americans eat the bulk of the daily protein later in the day, it's best to to space the intake throughout the day.
Eating the same foods over and over can get old-and may not be the healthiest choice. Including different foods can increase nutrient variety and decrease food insensitivity. Here are some out-of-my-normal breakfasts I've enjoyed with ideas from cookbooks and magazines.
Buckwheat Waffles Quinoa Breakfast Bowl with Fermented Cabbage Grits and Fruit Bowl
Pot Sticker Huevos Ranchero Green Smoothie Sourdough Pancakes with Peanut Butter and Banana
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Overnight Fruit Cobbler |
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Teff Porridge |
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.
Monday, March 1, 2021
Personalize the Recipe Your Way
In this recipe, I'll suggest swaps for protein ingredients and techniques for fitting the casserole in your favorite size baking dish.
Tortilla Casserole
I've made this casserole with cooked chicken or pork. First I bake the chicken (to an internal temperature of 165F) or cook the pork tenderloin (in the slow cooker to an internal temperature of 145F). Then I shred the cooked meat in the kitchen aide mixing bowl using the paddle blade. One chicken breast is enough for a 3 person casserole. One pork tenderloin will feed 6. Shred in quantity and freeze some for an easy barbecue or casserole at a later date.
For a meatless version, substitute cooked dried beans.
For a 9 X 13 inch pan (6 servings), double the amount of ingredients. When we prepared this in the cafeteria I managed, we arranged 12 servings in a half size steam table pan and cut 3 X 4 to serve.
(3 servings)
On stove-top, heat tomatoes, spices, peppers and onion.
2/3 cup canned diced tomatoes
1 teaspoon cumin
2/3 teaspoon chili powder
Dash oregano
1/3 cup sweet peppers, diced
2 tablespoon onion, diced
Add corn and cooked protein (chicken, pork or beans) to pot.
1/2 cup corn
Cooked protein
Mix cornstarch into milk. Add milk to pot. Heat over medium low heat until mixture begins to thicken, about 15 minutes.
2/3 teaspoon cornstarch, non GMO
1/2 cup skim milk
Cut each tortilla into quarters. Arrange 1/2 of tortillas in bottom of small baking dish (this one is 5 X 9), greased with olive oil spray
3 corn tortillas
Top with 1/2 of cheese.
3/4 cup shredded cheese
Repeat layers.
Bake at 325 F for 1/2 hour.
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.