Saturday, October 24, 2015

Food Day Journeyman

As a registered dietitian who knows her trade, I am a "journeyman" who practices healthy eating.  I buy many local foods and serve meals with lots of vegetables, with entrees that have small amounts of meat.  Even a typical breakfast, this one with oatmeal, has even more vegetables.  The recipe for Farmer's Market Savory Oatmeal is by registered dietitian Jackie Newgent and appears in the Academy of Nutrition & Dietetics Food & Nutrition Magazine.  In my efforts to prevent wasted food in my own home, I used foods I had in my refrigerator-roasted butternut squash, shredded cabbage and carrots, broccoli and peppers in place of some of the vegetables called for in the recipe.  I ate the second serving for breakfast today!

While I do eat meat many days of the week, the amount per serving is very little.  Here's the Tuna Noodle Casserole I served earlier this week where 1-2.6 ounce pack of tuna served 3.  The tuna was a "Lemon Pepper" packet by StarKist.  StarKist "partners with the International Seafood Sustainability Foundation (ISSF)" to ensure the long term health of tuna.  The recipe was inspired by Eating Well.


Tuna Noodle Casserole

(Serves 3)

Cook noodles in water.  Drain.
2 ounce egg noodles

Heat buttery spread and oil in skillet.  Add onion and celery.  Saute 3 minutes.
1 tablespoon Earth Balance Buttery Spread
2 teaspoon olive oil
1/4 cup onion, diced
1 celery stem, diced

Add mushrooms.  Saute 2 minutes.
1/3 cup mushrooms, diced

Stir in wine, soy sauce and pepper. Cook 2 minutes.
1 tablespoon white wine
1/2 teaspoon lite soy sauce
Fresh ground pepper

Sprinkle flour over vegetables.  Stir to coat.
1 heaping tablespoon whole wheat flour

Increase temperature to high.  Add broth, milk and mustard.  Bring to a boil and cooks, stirring often, until sauce thickens.  Add tuna, greens and noodles.  
3/4 cup low sodium chicken broth
1/3 cup skin milk
2/3 teaspoon Dijon mustard

Stir in tuna and greens.
2.6 ounce tuna
2 cups fresh greens
Pour tuna noodle mix into a baking dish greased with olive oil spray.

Sprinkle wheat germ and cheese over top.  Bake at 375 F. for 20 minutes.
2 tablespoon wheat germ
1 reduced fat cheese stick, shredded 

Our Saturdays always mean a trip to the Morgantown Farmers Market where I filled a bag with many colorful vegetables and fruit to prepare this week.  May Food Day 2015 be a year-long catalyst for healthier diets!

No comments:

Post a Comment