Hello!
Today we're focusing on how we can get more fruits and vegetables in that day! We are not perfect and we all can improve on getting in more fruits and vegetables (yes even dietitians)! Here are some good tips to get in more fruits and vegetables in the day:
• Pre-chop your ingredients so it is quick and easy to grab for a snack or put in a dish!
• Have your family help choose the fruit or vegetable of the week. If they are all included, it may help with their consumption
• Buy in season to save the most on fruits and vegetables
• Do not be afraid of frozen or canned items
• Make it fun and tasty..... it does not have to be bland!
If you want to learn more and get helpful tips from registered dietitians, listen to our mini-podcast here. All 4 of the dietitians at Crossing Healthcare and our dietetic intern Emily will provide helpful tips on getting in those fruits and vegetables!
And to help you out, we've got 5 fun and tasty meals for you to try for family meals!!
Mixed Berry Smoothie
Ingredients:
1 frozen banana
1 cup frozen mixed berries
1 cup unsweetened milk (nut, soy, animal)
1/2 cup plain Greek yogurt
Honey or maple syrup, to taste
Directions:
1. Combine all ingredients in a blender, and process until smooth.
Nutrition Facts:
Servings: 1 smoothie
Calories: 477 kcal
Total Fat: 6 grams
Carbohydrates: 89 grams
Protein: 23 grams
Fiber: 9 grams
Sugar: 56 grams
Angel Food Cake with Strawberries
Ingredients:
1 1/2 cups egg whites (from 11 large eggs)
3/4 cup + 2 tbsp all-purpose flour
1 1/2 cup granulated sugar
Pinch kosher salt
2 tbsp lemon juice
1 1/2 tsp vanilla extract
3 cups strawberries, hulled and sliced
2 tbsp granulated sugar
lightly sweetened whipped cream
Directions:
1. Put the egg whites in the bowl of a stand mixer fitted with the whisk attachment and let them warm until they’re a little cooler than room temperature (about 60°F), about 1-1/2 hours.
2. Position a rack in the bottom third of the oven and heat the oven to 325°F. Have ready a 10-inch tube pan with removable bottom. Sift together the flour, 1/2 cup of the sugar, and the salt; set aside.
3. Add the lemon juice to the egg whites and beat on medium-low speed until the mixture is quite frothy and has increased a little in volume, 1 to 2 minutes. Increase the speed to medium and slowly, about a tablespoon at a time, add the remaining 1 cup of sugar. Continue beating until the whites thicken and form soft droopy peaks when the beater is lifted, 6 to 7 minutes from when you began adding sugar. Do not beat the whites until stiff. In the final minute or so of beating, add the vanilla extract. The mixture should be voluminous and light but still fluid enough to pour.
4. Sprinkle about one fifth of the flour and sugar mixture over the egg whites and with a large spatula, gently fold it in. Continue folding in the remaining flour-sugar mixture in 4 more additions until it’s fully incorporated. Gently pour the batter into the ungreased tube pan. Run a spatula once through the batter to eliminate any big air bubbles and then lightly smooth the batter if necessary.
5. Bake until the top is a light golden color and the cake feels spongy and springs back when touched very lightly, 45 to 55 minutes.
6. Toss the berries with the sugar and refrigerate for at least 1 hour before serving.
7. When the cake is done, insert the neck of a bottle or a funnel into the tube part of the pan and invert the pan. Let the cake cool completely before removing it from the pan.
8. To remove the cake, run a thin knife or spatula around it to loosen it. Lift the cake from the pan. Run the knife or spatula between the cake and the bottom of the pan. Invert the cake onto a cake plate and remove the tube section.
9. Slice the cake with a serrated knife using a gentle sawing motion. Serve topped with the strawberries and a dollop of whipped cream.
Nutrition Facts:
Servings: 10
Calories: 290 kcal
Total Fat: 9 grams
Carbohydrates: 46 grams
Protein: 6 grams
Fiber: 1 gram
Sugar: 35 grams
Baked Zucchini Fries
Ingredients:
1 cup Panko
1/2 cup freshly grated Parmesan cheese
1 teaspoon Italian seasoning
Kosher salt and freshly ground black pepper, to taste
4 zucchinis, quartered lengthwise
1/2 cup all-purpose flour
2 large eggs, beaten
2 tablespoons chopped fresh parsley leaves
Directions:
1. Preheat oven to 425 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
2. In a large bowl, combine Panko, Parmesan and Italian seasoning; season with salt and pepper, to taste. Set aside.
3. Working in batches, dredge zucchini in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
4. Place zucchini onto prepared baking sheet. Place into oven and bake for 20-22 minutes, or until golden brown and crisp.
5. Serve immediately, garnished with parsley, if desired.
Nutrition Facts:
Servings: 6
Calories: 135 kcal
Total Fat: 5 grams
Carbohydrates: 15 grams
Protein: 8 grams
Fiber: 0 grams
Sugar: 0 grams
Veggie Omelet
Ingredients
1 tsp olive
2 tbsp red bell pepper, chopped
1 tbsp onion, chopped
¼ cup mushrooms, sliced
1 cup loosely packed fresh baby spinach leaves, rinsed
2 eggs, beaten
1 tbsp water
Dash salt
Dash pepper
1 tbsp shredded reduced-fat Cheddar cheese
Directions
1. In 8-inch nonstick skillet, heat oil over medium-high heat. Add bell pepper, onion and mushrooms to oil. Cook 2 minutes, stirring frequently, until onion is tender. Stir in spinach; continue cooking and stirring just until spinach wilts. Remove vegetables from pan to small bowl.
2. In medium bowl, beat egg product, water, salt and pepper with fork or whisk until well mixed. Reheat same skillet over medium-high heat. Quickly pour egg mixture into pan. While sliding pan back and forth rapidly over heat, quickly stir with spatula to spread eggs continuously over bottom of pan as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet. Do not overcook; omelet will continue to cook after folding.
3. Place cooked vegetable mixture over half of omelet; top with cheese. With spatula, fold other half of omelet over vegetables. Gently slide out of pan onto plate. Serve immediately.
Nutrition Facts
Servings: 1
Calories: 140 kcal
Total Fat: 5 grams
Carbohydrates: 6 grams
Protein: 16 grams
Fiber: 2 grams
Sugar: 3 grams
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