Tag Archives: healthy recipe

Stay Home, Stay Safe, Stay Healthy

We will all remember the Spring of 2020 because of the stay at home restrictions put in place to help stop the spread of disease.   To make the most of the time, we offer you these tips to stay healthy while staying home.

Eat Well. Our bodies need the best fuel every day, and this is a great time to focus on healthy food choices.  Eating a balanced diet, which includes lean proteins, fruits, vegetables, dairy and whole grains, can help keep you healthy. And, it’s easy! Use the USDA’s MyPlate app as your guide.  Think about food groups when planning meals and snacks.  Try for at least two food groups for a snack – fruit and cheese, for example – and at least three for a meal – whole grain pasta, tomato sauce with added vegetables, and lean ground beef.  Pour a glass of milk to round out the meal.

Drink plenty of fluids. Your body depends on fluids to survive, and most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. Water is recommended, but when you want something different, consider drinks that won’t add unnecessary sugars to your diet, like milk. Milk not only tastes great, it also is an affordable, excellent source of 9 essential nutrients. And, did you know that three of the nutrients – vitamin A, vitamin D, and protein – are essential for a healthy immune function?

Get fresh air. While doctors don’t typically prescribe sitting on your porch to cure an ailment, they do say that stepping outside can help to impact both our physical and mental health.  Open a window, take a walk, or sit on your porch. “Taking a short break outdoors can leave you feeling refreshed and more energized to get back to your daily tasks,” says Dr. Jimmy Johannes, a pulmonologist at Long Beach Medical in this article. Plus, it’s easy to keep a safe “social distance” outdoors!

Keep moving. Just because the gyms are closed doesn’t mean you should stop your exercise routine. Use this time as an opportunity to try something new. Many gyms are offering online classes, and many at home programs are offering free trials. Who knows? Maybe now is the time to start training for your next 5k or marathon. It starts with the resolve to keep moving. Need to get started? The Department of Health and Human Services offers physical activity guidelines and practical ways to be active on their website.

Get plenty of sleep. Getting a good night of sleep not only helps you feel and think better, it can also help you manage stress. Start with a healthy evening routine.  Turn off the screens, including your phone, an hour before bed and pick up a good book, meditate, write, play music or find another relaxing activity that will settle your brain.  Being “stuck” at home does mean you have an opportunity to binge-watch your favorite television show, just consider that getting 7 to 9 hours of sleep will help you stay healthy.

Do something good. Times are stressful. People are uncertain, confused and cooped up. A great way to help manage your own stress is to take time each day to do something for someone else. Check on a neighbor, share a roll of TP, call a parent or grandparent, sew some masks for healthcare workers, or donate funds to your local food bank. While you are at it, thank a farmer for continuing to produce food for your family. Even doing something small for someone else will boost your mood- and theirs too!

Back-To-School Tasty Snack

Bring friends together with this cheesy dip.

Serves 5

healthy-recipeSide dish recipe

 

 

Dietitian’s Tip: A fun way to get calcium, protein and whole grains.

 

INGREDIENTS
2.5 oz. cream cheese
6.5 oz. cheese, cheddar, yellow, reduced fat, shredded
1/3 cup yogurt, low-fat, plain
2 Tablespoons milk, 1% low-fat
20 crackers, whole grain, low-salt

 

INSTRUCTIONS
Place cream cheese and cheddar cheese in a food processor and blend until smooth.

Add yogurt and milk. Puree again until smooth.

Transfer dip to a serving bowl.

Serve with whole grain crackers.

Refrigerate leftovers.

 

NUTRITIONAL FACTS

Calories: 216, Total Fat: 12.40 g, Saturated Fat: 6.75 g, Cholesterol: 30.64 mg, Sodium: 360.65 mg, Calcium: 378.88 mg, Protein: 13.57 g, Carbohydrates: 13.43 g, Dietary Fiber: 1.68 g

Pie for Breakfast? Yes please!

Start your 4th of July off right with this tasty red, white, and blue fruit, yogurt, and cereal pie.

Serves 10

healthy-recipeDessert recipeentree-recipe

 

 

Dietitian’s Tip: This Breakfast Greek Yogurt Pie will add dairy protein, healthy fruits, and whole grains to your day.

 

INGREDIENTS

5 cups bran flakes cereal
½ cup chopped walnuts
6 tablespoons unsalted melted butter
4 tablespoons honey
6 (5.3 oz.) cups of plain, nonfat Greek yogurt
2 ½ cups fresh fruit (sliced strawberries, blueberries, raspberries or pomegranate seeds)

 

INSTRUCTIONS

Preheat oven to 350 degrees.

Add cereal and nuts to food processor bowl and pulse about 10 times until combined.

Transfer cereal and nuts to large bowl. Drizzle with the honey and melted butter.

Mix well and press into 9 inch pie pan.

Place pie pan in the oven and bake about 8 minutes until just starting to brown.

Transfer to wire rack and cool. Shell can be made 1-2 days in advance if desired.

When ready to serve, fill with yogurt and top with strawberries and blueberries.

 

NUTRITIONAL FACTS

Per serving: 250 calories, 12 g total fat, 5 g saturated fat, 29 g carbohydrate, 12 g protein, 4 g fiber, 174 mg sodium, 296 mg potassium, 50 mg magnesium, 121 mg calcium

 

Recipe courtesy of  Tillamook and Pacific Pie Company

Try A New Kind of Ice Cream Float

Have a relaxing “float” through summer with this idea for a treat with less sugar and calories. Of course you can always make it more indulgent by using your favorite soda flavor.

Serves 1

dash-recipehealthy-recipeDessert recipe

 

 

Dietitian’s Tip: These floats made with sparkling mineral water will contribute less sugar and calories to your diet than traditional floats.

 

INGREDIENTS

1 scoop (½ cup) vanilla ice cream
2 tablespoons of your favorite mashed berry or fruit
6 oz. sparkling mineral water

 

INSTRUCTIONS

Mash frozen or fresh fruit.

Add ice cream and fruit to glass.

Add sparkling water to glass.

Serve with a wide straw and a spoon.

 

NUTRITIONAL FACTS

147 calories, 7 g total fat, 5 g saturated fat, 18 g carbohydrate, 3 g protein, 1 g fiber, 91 mg sodium, 179 mg potassium, 15 mg magnesium, 98 mg calcium

Rumor has it the ice cream float was invented in 1874 when an entrepreneur ran out of ice for the flavored drinks he was selling and added ice cream. READ MORE

Pear Quesadillas

Food Hero has a wealth of easy to make, nutritious recipes to liven up your summer days. Here is an easy summer lunch idea for the kids … or yourself.

Serves 4

dash-recipehealthy-recipeentree-recipe

 

 

Dietitian’s Tip: This recipe is a great addition to a healthy diet serving up dairy protein, fruit, vegetables, and whole grains. Come up with your own combination using different fruits and vegetables.

 

INGREDIENTS

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar, jack, or pepper jack)
1 cup pear slices (fresh or canned/drained)
½ cup finely chopped green or red peppers
2 tablespoons minced onion (green, red, or yellow)

 

INSTRUCTIONS

Lay two tortillas on two plates.

Divide the cheese between the two tortillas.

Divide the pears, peppers, and onion between the two tortillas.

Top with remaining two tortillas.

Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook 2-4 minutes, or until bottom of quesadilla begins to look a little brown.

With large spatula, gently turn the quesadilla over and cook the other side until a little brown, 2-4 minutes.

Gently slide quesadilla onto a plate. Cook the second quesadilla.

Cut each cooked quesadilla into 4 pieces and serve.

 

NUTRITIONAL FACTS

Per serving: 250 calories, 8 g total fat, 3.5 g saturated fat, 31 g carbohydrate, 11 g protein, 4 g dietary fiber, 400 mg sodium

Recipe courtesy of Food Hero

Caprese-Style Cottage Cheese Topper

Serve on toasted slices of Italian or French bread. A light, refreshing appetizer for your summertime parties.

Serves 6

dash-recipehealthy-recipeSide dish recipeentree-recipe

 

 

Dietitian’s Tip: A great way to get a boost of dairy protein with 11 grams of protein per serving.

 

INGREDIENTS

2 cups 2% fat cottage cheese
1 cup coarsely chopped fresh tomatoes
¼ cup chopped fresh basil
¼ cup toasted slivered almonds
5-6 cloves garlic, peeled and minced
½ teaspoon ground black pepper

 

INSTRUCTIONS

Coarsely chop the tomato.

Chop the fresh basil.

Mince the garlic cloves.

Toast the slivered almonds until lightly brown in a skillet over medium heat. Watch them carefully.

Combine all ingredients and blend well.

Serve on toasted bread of your choice.

 

NUTRITIONAL FACTS

Per serving: 115 calories, 6 g total fat, 1 g saturated fat, 6 g carbohydrate, 11 g protein, 2 g fiber, 317 mg sodium, 201 mg potassium, 29 mg magnesium, 108 mg calcium

 

Photo and adapted recipe courtesy of Darigold

Honey Lemon Panna Cotta

This Italian-inspired creamy dessert is the perfect end to any meal, and toppings are customizable to every season.

Serves 8

dash-recipehealthy-recipeDessert recipe

 

 

Dietitian’s Tip: Top with

  • Seasonal fresh fruit, such as berries or chopped peaches (frozen works, too.)
  • Mint leaves and canned mandarin orange segments

 

INGREDIENTS

2 cups 1% low-fat milk
1 cup low-fat buttermilk
2 packets unflavored gelatin
1 cup fat-free plain yogurt
1/3 cup mild honey
1 tablespoon fresh lemon juice
½ teaspoon vanilla extract
½ teaspoon lemon zest

 

INSTRUCTIONS

Pour milk and buttermilk into a small saucepan. Sprinkle gelatin over the milk. Let sit for 1 to 2 minutes to soften.

Turn stove heat to low, heat milk and gelatin, stirring constantly to melt gelatin, about 6-8 minutes. Remove from heat.

In a large bowl, combine yogurt, honey, lemon juice, vanilla, and lemon zest. Pour in warm milk. Stir to combine and remove lumps. To make smooth, you can blend with an immersion blender or a blender.

Pour Panna Cotta into serving vessel – a large bowl, pie plate, or individual cups. Refrigerate until firm or overnight. The size of the container will impact this but it could be at least 4 hours.

Top with fruit such as blueberries, chopped strawberries, or cooked rhubarb.

 

NUTRITIONAL FACTS

Per serving: 98 calories, 1 g total fat, 1 g saturated fat, 19 g carbohydrate, 5 g protein, 0 g fiber, 107 mg sodium, 220 mg potassium, 16 mg magnesium, 169 mg calcium

Choose milk, buttermilk and plain yogurt in the fat level (fat-free, low fat, reduced-fat or whole) that best fits your personal health goals.

Recipe courtesy of Live Best

Artichoke Jalapeno Dip

Score Points with this Super Artichoke Dip.

Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course.

No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure to score points with your guests. It’ll be super in a bowl, or on a plate, and will stand apart in a crowded field of game day snacks and appetizers.

Yields 2 cups

dash-recipehealthy-recipeSide dish recipe

 

 

Dietitian’s Tip: 

  • Scoop onto crunchy carrot sticks, cucumbers, radishes, or jicama
  • Serve with whole grain crackers
  • Dip left over? Spread on whole grain toast for a healthy snack

 

INGREDIENTS

1 ½ cup plain Greek-style yogurt or plain yogurt, strained*
1 cup canned water-packed artichoke hearts, drained, patted dry, chopped
¼ cup grated parmesan cheese
2 tablespoons fresh jalapeno chili, minced
½ teaspoon salt
¼ teaspoon black pepper

 

INSTRUCTIONS

Mix ingredients together. Cover and refrigerate a couple hours before serving.

Follow the link to LiveBest for directions to strain plain yogurt.

 

NUTRITIONAL FACTS

Per ¼ cup serving: 57 calories, 1 g total fat, 0.5 g saturated fat, 6 g carbohydrate, 4 g protein, 1 g fiber, 228 mg sodium, 168 mg potassium, 16 mg magnesium, 123 mg calcium

 

Recipe courtesy of LiveBest

What’s in a Waldorf Salad? Watch this Video and Find Out!

No better time than apple season to indulge in this DASH friendly Waldorf Salad

Serves 6

dash-recipehealthy-recipeSide dish recipe

 

 

Dietitian’s Tip: This recipe uses fat free yogurt in place of mayonnaise to reduce fat and boost nutrient content. The toasted walnuts, celery, raisins and dressing compliment the tartness of the apples. To put together a complete DASH friendly meal, enjoy this salad with:

  • A whole wheat grilled cheese sandwich
  • A whole wheat roll with a glass of milk
  • Whole wheat crackers with cheese

INGREDIENTS
1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup fat free plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

 

INSTRUCTIONS
Preheat oven to 350 degrees.

Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.

Combine apples, celery, nuts, and raisins.

Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.

Refrigerate leftovers within 2 hours.

 

NUTRITIONAL FACTS
Per serving: 120 calories, 4.5 g total fat, 0 g saturated fat, 21 g carbohydrate, 2 g protein, 3 g fiber, 20 mg sodium, 40 mg calcium

 

RECIPE COURTESY OF: Food Hero

Apple Butter-Pork Burger with Acorn Squash Puree

This savory and sweet burger has ingredients so good that nothing goes to waste. Extra squash puree can be used for your next meal as a side dish or pasta sauce.

Serves 6

healthy-recipeentree-recipe

 

 

Dietitian’s Tip: Pair this hearty meal with a light green salad mixed with dried or fresh fruit and nuts, and dress with a ratio of 3 parts oil to one part vinegar.

INGREDIENTS
1 acorn squash
Kosher salt and freshly cracked black pepper, to taste
1 teaspoon nutmeg
2 pounds reduced-fat ground pork (4% fat)
2 tablespoons apple butter (or applesauce)
½ tablespoon chopped fresh sage
½ tablespoon + 1 teaspoon chopped fresh thyme
2 teaspoons ancho chili powder or 1 smoked chipotle pepper (optional in squash puree)
½ cup low-fat or fat-free dairy milk
6 whole grain English muffins, toasted
2 cups fresh arugula
6 slices smoked gouda (or cheddar)

INSTRUCTIONS
Preheat the oven to 400 degrees.

Halve and seed the squash and cut into large chunks. Season with salt, pepper, and nutmeg, and roast on a cookie sheet for 30 minutes, or until a fork comes out clean.

In a mixing bowl combine the pork, apple butter, sage and ½ tablespoon of thyme, and season with salt and pepper. Mix together and form into 6 equal patties.

Once the squash has cooled enough to touch, spoon the meat from the skin into the bowl of a food processor.

Blend together the squash, milk, 1 teaspoon of thyme and an optional spice until smooth.

Cook the burgers over a hot grill to desired doneness, flipping only once.

Assemble the burgers: layer the arugula onto the bottom of the English muffins, place the burger on top, and, add the cheese slices, and finish with a generous spread of the squash puree.

Serve right away and enjoy.

NUTRITIONAL FACTS
Per serving: 470 Calories, 16 g total fat, 7 g saturated fat, 120 mg cholesterol, 590 mg sodium, 39 g carbohydrates, 6 g fiber, 46 g protein, 450 mg calcium

Recipe courtesy of: National Dairy Council

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