Caprese Salad

Caprese Salad

Yield: 2-4

Ingredients

  • 2 Fresh Tomatoes
  • 8 Oz. Smoked Belgioioso Mozzarella Ball
  • 15 Leaves Fresh Basil
  • Beano's Sub Dressing
  • Coarse Salt
  • Pepper

Instructions

  1. Slice tomatoes and mozzarella into 1/4 inch thick slices.
  2. Layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each on a platter.
  3. Drizzle with dressing and season with salt and pepper to taste.
  4. Serve chilled.
http://celebratemore.com/home/caprese-salad/

Crumb Coated Cod Fillet

Crumb Coated Cod

Total Time: 30 minutes

Yield: 4

Ingredients

  • 1/4 cup whole wheat white flour
  • 1/4 tsp pepper
  • 2 eggs
  • 1 tsp water
  • 1 cup whole wheat bread crumbs
  • 1/4 cup shredded Parmesan cheese
  • 4 1/2 tsp ranch salad dressing mix
  • 1 Tbsp salt-free Italian herb seasoning
  • 4 cod fillets (4 ounces each)

Instructions

  1. In a shallow bowl, combine the flour and pepper. In another shallow bowl, whisk eggs and water. In a third shallow bowl, combine the bread crumbs, cheese, dressing mix and seasoning. Coat fillets with flour mixture, then dip in egg mixture and coat with crumb mixture.
  2. Place fillets on a greased baking sheet. Bake at 425° for 15-20 minutes or until fish flakes easily with a fork, turning once.
http://celebratemore.com/home/crumb-coated-cod-fillet/

Stuffed Bell Peppers

Stuffed Bell Peppers

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 4

Ingredients

  • 4 Medium Bell Peppers (any color)
  • 2 Tbsp. Olive Oil
  • 1 Lb. 93% Lean Ground Turkey
  • 1 Small Onion, chopped
  • 1-2 Cloves Garlic, minced
  • 1 Packet Mrs. Dash Taco Seasoning
  • 3/4 Cup Water
  • 1 Can (8 Oz.) No-Salt Added Diced Tomatoes
  • 1 Bag Frozen, Steamable Brown Rice
  • 1 Can (15 Oz.) No-Salt Added Black Beans
  • 1/2 Cup Reduced-Fat Shredded Cheese (Mexican Blend or Sharp Cheddar)

Instructions

  1. Preheat oven to 350ºF
  2. Cut top and membranes out of peppers. Cook them in boiling water for 5 minutes, remove and turn upside down to drain well.
  3. Heat oil in large nonstick skillet over medium-high heat. Cook onion and garlic until onions and translucent.
  4. Add turkey meat and seasoning, cook according to package directions.
  5. Steam brown rice in microwave according to package directions.
  6. Once meat is cooked and seasoned, add black beans, rice and tomatoes.
  7. Spoon mixture into peppers and bake for 30 minutes. During last 5 minutes of cooking, sprinkle shredded cheese on top.

Notes

Try grilling peppers in an aluminum pan for a roasted pepper flavor. Add other veggies and seasoning into the mix to make it your own.

http://celebratemore.com/home/stuffed-bell-peppers/

Ground Beef Pasta Primavera

Ground Beef Pasta Primavera

This Italian-inspired recipe is a one-pot, fun to make and eat dish that combines ground beef, pasta, fresh zucchini and yellow squash. This Beef. It's What's For Dinner. recipe is certified by the American Heart Association®.

Ingredients

  • 1 Lb. Ground Beef, 93% Lean
  • 1 Can (14.5 Oz.) Reduced Sodium Beef Broth
  • 1 Cup Whole Wheat Pasta, uncooked
  • 2 Zucchini or Yellow Squash, cut in half lengthwise then crosswise into 1/2 inch slices
  • 1 Can (14.5 Oz.) No Salt Added Diced Tomatoes
  • 1 1/2 tsp Italian Seasoning

Instructions

  1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
  2. Stir in broth, pasta, squash, tomatoes and Italian seasoning; bring to a boil. Reduce heat, cover and cook 9 to 11 minutes or until pasta and squash are almost tender and sauce is slightly thickened, stirring occasionally.

Notes

Dietitian's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness. Recipe provided by BeefItsWhatsForDinner

http://celebratemore.com/home/ground-beef-pasta-primavera/

Quinoa Salad with Apples, Baby Spinach and Chick Peas

Quinoa Salad with Apples, Baby Spinach and Chick Peas in Maple Vinaigrette

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4-6

Ingredients

  • 1 Cup Quinoa, dry
  • 2 Handfuls Baby Spinach Leaves, washed and drained
  • 1 Large Apple, diced
  • 1/2 Cup Chick Peas, drained and rinsed
  • 2 Tbsp Fresh Chopped Parsley
  • Salt & Pepper To Taste
    Vinaigrette
  • 4 Tbsp Extra Virgin Olive Oil
  • 3 Tbsp Balsamic Vinegar
  • 2 Tbsp Pure Maple Syrup

Instructions

  1. In sauce pan or rice cooker, add quinoa and 2 cups of water. Cover and cook on low simmer until all water is absorbed or evaporated and quinoa is tender. (approximately 20 min.)
  2. Dump cooked quinoa into large bowl.
  3. Mix in spinach, apples chick peas and parsley.
  4. In separate, small bowl, combine ingredients for vinaigrette, mix well.
  5. Pour vinaigrette over quinoa salad and toss gently to coat. Season with Salt and Pepper if desired.
http://celebratemore.com/home/quinoa-salad-with-apples-baby-spinach-and-chick-peas/

Dijon Crusted Chicken Breasts

Dijon Crusted Chicken Breasts

Yield: 4

Ingredients

  • 1/3 cup whole wheat dry bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 4 boneless skinless chicken breast halves (4 ounces each)
  • 2 tablespoons Dijon mustard
  • 1 teaspoon olive oil

Instructions

  1. Place the first five ingredients in a shallow bowl.
  2. Brush chicken with mustard; roll in crumb mixture.
  3. Bake the chicken at 350 Degrees Fahrenheit for approx. 25 minutes and until the internal temperature 165°.

Notes

Dietitian's Tips: Serve on a bed of Zucchini Noodles with a side of your favorite fruit or vegetables!

http://celebratemore.com/home/dijon-crusted-chicken-breasts/

Watermelon Feta Salad

Watermelon Feta Salad

Yield: 6-10

Ingredients

  • 1 seedless watermelon, chilled
  • 1/2 Cup extra virgin olive oil
  • 3 limes, juiced
  • 1 1/2 teaspoon salt
  • 3/4 teaspoon pepper
  • 1 Cup fresh mint leaves, chopped
  • 1 1/2 Cups crumbled feta cheese

Instructions

  1. Cut rind from watermelon, then chop into 1 inch chunks. Place them in a colander to drain extra fluid.
  2. In a small bowl, whisk together extra virgin olive oil, lime, salt and pepper to create a dressing.
  3. Place watermelon in large salad bowl. Pour dressing and chopped mint over watermelon and toss gently to coat.
  4. Pour crumbled feta into salad bowl and stir gently.
http://celebratemore.com/home/watermelon-feta-salad/

Greek Yogurt Fruit Dip

Greek Yogurt Fruit Dip

Prep Time: 5 minutes

Total Time: 1 hour, 5 minutes

Yield: 4-8

Ingredients

  • 1 1/2 Cups Plain Greek Yogurt
  • 1/4 Cup Honey
  • 1 tsp Cinnamon
  • 1 tsp Vanilla

Instructions

  1. Mix all ingredients in bowl and refrigerate for 1 hour so flavors combine.
  2. Serve with all your favorite fresh fruit.

Notes

Dietitian's Tips: - Look for plain greek yogurt that is fat free and has less than 10 grams sugar. - Cut up all types of fruit including melon, grapes, apples, pineapple and more. - This is a great after school snack or to have after dinner as a sweet dessert.

http://celebratemore.com/home/greek-yogurt-fruit-dip/

Cheesy Pepper Pork Chops

Cheesy Pepper Pork Chops

Yield: 4

Ingredients

  • 4 Compart Duroc Premium America's Cut Boneless Pork Chops
  • 1 Tbsp Olive Oil
  • 2 Colored Bell Peppers, sliced thin
  • 1 Tbsp Italian Seasoning
  • 1/2 Cup Shredded Cheddar Cheese

Instructions

  1. Cook or Grill Pork Chops until cooked through (145 degrees Fahrenheit and holding that temp for 4 minutes)
  2. Meanwhile, heat olive oil in medium skillet, add peppers and sprinkle with Italian seasoning.
  3. Sautee peppers to desired doneness.
  4. Once pork chops and peppers are done, top each pork chop with peppers followed by shredded cheese.
  5. Allow cheese to melt and enjoy.
http://celebratemore.com/home/cheesy-pepper-pork-chops/

Taco Pinwheels

Taco Pinwheels

Yield: 4-6

Ingredients

  • 8 Oz. Fat-Free Cream Cheese
  • 1/3 Cup Low Sodium Salsa (Try Full Circle Medium Salsa)
  • 1/2 Cup Shredded Cheddar Cheese
  • 1 Tbsp Mrs. Dash Taco Seasoning
  • 1 Lb. Rotisserie Chicken, cubed (found in Deli or try canned chicken breast)
  • 3 Stalks Green Onion, diced (optional)
  • 4 Medium Whole Wheat Tortillas

Instructions

  1. Put all ingredients, except tortillas, in a large bowl and mix well.
  2. Spread some of mixture onto tortilla, covering entire surface. Roll tightly.
  3. Chill in fridge for 20 min. (Optional, makes for easier cutting)
  4. Cut rolled tortilla in approximately 1 inch pieces.
http://celebratemore.com/home/taco-pinwheels/

Hummus

Hummus

Ingredients

  • 1 Can (15 Oz.) Garbanzo Beans (do not drain)
  • 2 Tbsp. Lemon Juice
  • 1/2 Cup Tahini (also known as sesame seed paste)
  • 1/4 Cup Onion, chopped
  • 2-3 Cloves Garlic, chopped
  • 2 Tbsp. Canola Oil
  • 2 tsp Ground Cumin
  • 1/8 tsp Ground Cayenne Pepper
  • Salt and Pepper, for taste

Instructions

  1. Carefully drain the Garbanzo beans while saving the liquid in another container or cup.
  2. Combine the beans, lemon juice, Tahini, onion, garlic, canola oil, cumin, cayenne pepper and salt into a food processor or a blender.
  3. Blend until smooth. Add in 1/4 Cup of liquid from the beans as needed to create a smooth consistency.
  4. Refrigerate for 3-4 hours before serving.

Notes

Dietitian's Tips: Veggies and hummus make a great snack! Try carrots, celery, slices of sweet peppers or even snap peas with the hummus. Also try using hummus as a spread on sandwiches and wraps for great flavor and great nutrition.

Recipe provided by Reach Up Head Start, Early Head Start. Get more recipes here.

http://celebratemore.com/home/hummus/

 

Egg Enchiladas

Egg Enchiladas

Ingredients

  • 6 Eggs
  • 1 Jar (12-16 Oz.) Salsa
  • 1/2 Cup Onion, chopped
  • 1/2 Cup Green Pepper, chopped
  • 1/2 Cup Shredded Cheese, divided
  • 6 100% Whole Wheat Tortillas

Instructions

  1. Preheat the oven to 350 degrees F.
  2. In a medium size bowl, beat together eggs, onion, green pepper, and half of the salsa in a medium bowl.
  3. Spray a frying pan with non-stick cooking spray and heat over medium heat. Add egg mixture and cook until firm (similar to scrambled eggs), stirring constantly.
  4. Add 1/4 cup of cheese to the eggs and continue cooking until cheese melts.
  5. Add approximately 1/6 of the egg mixture into each tortilla. Roll up the tortillas and place in a baking dish that has been sprayed with non-stick spray.
  6. Over the 6 tortillas filled with the egg mixture, pour the rest of the salsa and sprinkle the remaining cheese.
  7. Bake for 10 minutes or until cheese is melted.

Notes

Recipe provided by Reach Up Head Start, Early Head Start. Get more recipes here.

http://celebratemore.com/home/egg-enchiladas/

Tri-Berry Muffins

Tri-Berry Muffins

Ingredients: 

  • 1½ Cups whole wheat flour
  • 1½ tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp kosher salt
  • 1 tsp ground cinnamon
  • 1/3 Cup granulated sugar
  • 3/4 Cup skim milk
  • 1 egg, lightly beaten
  • 1 stick unsalted butter, melted
  • 1 tsp vanilla extract
  • 1 Cup frozen mixed berries

Directions: 

  1. Preheat oven to 375°F. Place liners in muffin tins, if desired.
  2. Whisk together baking powder, baking soda, salt, cinnamon and sugar in large bowl.
  3. In separate bowl, combine milk, eggs, butter and vanilla.
  4. Add wet ingredients to dry, and stir until just combined. Don’t over mix. Fold in mixed berries.
  5. Spoon batter into muffin tins. Bake 20-25 minutes, until a cake tester comes out clean and tops are nicely browned.

Strawberry Smoothie Pops

Strawberry Smoothie Pops

Ingredients: 

  • 2 Cups frozen berries
  • 1 Cup non-fat vanilla Greek yogurt
  • Splash of milk
  • Chunks of frozen fruit
  • 1 Tbsp. Ground flax seed (optional)
  • 1 Tbsp. Chia seeds (optional)

Directions:

  1. Blend all of the ingredients (except a few chunks of frozen fruit) in a blender.
  2. Add milk as needed and blend until smooth.
  3. Add in chunks of frozen fruit and pour into popsicle molds.
  4. Let freeze overnight.

Cheese Please! Let’s Celebrate National Dairy Month!

Amy

It’s officially June! Up here in the Midwest, we are enjoying our beautiful summer weather. On a hot summer day, sometimes just an ice cold glass of milk, really hits the spot!  We’re excited for the month of June because it is National Dairy Month!

Dairy products are a staple in the diet, I mean seriously, who doesn’t love cheese?! We’re talking all about our favorite dairy products and the high-quality nutrition behind them. 

Nutritional Benefits

It’s recommended to choose low fat or fat-free dairy products because they: 

  • Contain calcium for bone growth and maintenance of overall bone health
  • Contain potassium which may help support healthy blood pressure levels
  • Are a good source of protein
    – Did you know 1 Cup of 1% or Skim Cow’s milk contains 8 grams of protein?
  • May help reduce the risk of developing osteoporosis

How much dairy do you need per day?

Most adults should be getting 3 cups of dairy every day! Check out the full Daily Dairy Table from MyPlate. 

Different Dairy Foods

We have so many types of dairy products out on the market today. We also have many dairy alternatives as well for individuals with other nutritional needs. Find more info on my article from last year which compares milk and milk alternatives. 

  • Milk
  • Cheese
  • Butter
  • Yogurt
  • Cottage cheese
  • Kefir – haven’t tried it or heard of it? It’s a fermented yogurt drink that is a good source of protein! It’s also 99% lactose and contains active live culture (probiotics) to help promote good gut health. It’s high in protein, calcium and vitamin D
  • Ice cream & Frozen Yogurt – watch your portion size, but it’s a great sweet treat every once in a while. Keep an eye out for added sugar.

Ways to incorporate dairy:

Keep in mind your proper daily intake and your serving sizes listed in the chart above. For those looking for new ideas on how to incorporate diary into your diet, here are a few tips!

  • Add yogurt, milk, kefir, or cottage cheese to a fresh fruit smoothie for breakfast
    • Aim for a yogurt with less than 10 grams of sugar if possible. Also, look for the Dietitian’s Choice logo on the shelf tag throughout the store for items approved as Better for You options by our team of Registered Dietitians.
  • Enjoy kefir, kefir cups, yogurt, cottage cheese with fruit for a snack
  • Add savory flavors to cottage cheese if you don’t have a sweet tooth
  • Consume milk with meals
  • Add low-fat / non-fat cheese slices to sandwiches
  • Consume cheese with a snack such as cheese & whole grain crackers

 Food Safety is Always the Most Important!

  • Please keep it safe by avoiding unpasteurized milk or other diary products made from unpasteurized milk
  • Keep all dairy foods refrigerated to avoid health hazards
  • Watch the expiration dates
    • “Best if Used By” date – the last day the manufacturer expects the product to be good to consume
    • “Sell By” date – is the last day the product should be sold in the store

Serving Size References

How well do you know what a serving size should be for different dairy products?

  • 4 dice = to 1.5 oz. of cheese
  • 1 slice of cheese
  • 8 oz. glass of milk
  • ½ cup of ice cream
  • ½ cup of cottage cheese
  • ½ yogurt or single serve container
  • 8 oz. kefir drink
  • ½ cup kefir cup or single serve container

Hopefully these tips will help you incorporate more dairy into your diets! If you have any questions, don’t forget you can reach out to us

Amy, RD, LD
Coborn’s Supermarket Registered Dietitian