Ready… Get Set… Grill! Just in time for Memorial Day, Sound Dietitians joined the Everett Farmers' Market on Sunday, May 29th. Though the morning sky was full of clouds, the afternoon proved to be a beautiful market day. Patrons filled the market aisles looking for fresh produce and delicious goodies. Since grilling weather is upon us, your neighborhood nutrition experts provided grilling safety information and recipes featuring items from our market vendors.
Are you a grilling expert? “Do You Know Safe Grilling Temps?” activity board was available to challenge your knowledge. What is the safe internal temperature for fish? Ground beef? Chicken? We had dads, restaurant cooks, and self-proclaimed foodies give the challenge their best effort.
Click on the link for more information on food safety: http://www.doh.wa.gov/YouandYourFamily/FoodSafety/Tips
Separate ground beef into 4 equal sections and form into patties. Cook on the grill for about 6-7 minutes on each side, or until the center of the burger reaches 160-165 degrees F. In the last few minutes, top burgers with cheese. If desired, toast buns on the grill for several minutes. Garnish with microgreens and enjoy!
Grilled Bok Choy
Preheat an outdoor grill for medium-high heat, and lightly oil the grate. Slice the bottom off the head of bok choy, and remove and clean the stalks. Sprinkle seasoned salt and 1 teaspoon of black pepper over both sides of the stalks. Lay the bok choy stalks on the preheated grill. Brush with butter, cover the grill, and cook until the bok choy stalks show grill marks and the leaves are crisp at the edges, 3 to 4 minutes. Turn the bok choy, brush with butter, cover, and grill the other sides.
Spinach and Strawberry Balsamic Salad
1 clove garlic, crushed
¼ cup balsamic vinegar
3 tablespoons honey
1 tablespoons dijon mustard
½ teaspoon salt
½ teaspoon ground black pepper
¾ cup extra virgin olive oil
Come visit us at the Everett Farmers' Market next on Sunday, June 12th! Pick up some recipes and discuss local seasonal fare. It’s going to be a beautiful day!
This was one of my favorite recipes from our presentations celebrating Heart Health this February. Enjoy! ~ Megan
Happy New Year! With the bustle of the holidays behind us, we can all settle into our daily routines again and get pumped up for an exciting year ahead. One new venture that Sound Dietitians will be pursuing in 2016 is teaching hands-on family cooking classes at Verdant Community Wellness Center in Lynnwood, Washington. Our first class in January will be all about pizza, from homemade dough to freshly blended marinara sauce to simple tips for quick prep. And the best part is, we’ll get to directly involve kids in the cooking process. Actively including kids in meal planning and food preparation helps develop important life skills and is one of the best ways to promote appreciation for healthy eating early on.
One recipe we will be teaching in our pizza class is a personal favorite: tortilla pizza! This is a quick recipe for those days when you’re craving a crispy, tasty pizza but want to get dinner on the table in 20 minutes or less. There is no need to fuss with dough because a whole wheat tortilla or flatbread makes the perfect base. Just add sauce, top it, and bake for 10 minutes at 400°F – quick, easy, and delicious!
Stay tuned for more posts about all things food and nutrition throughout 2016. Check out the Verdant Community Wellness Center events calendar if you are interested in learning about other health and wellness classes, seminars, and activities available to the public. Cheers to a healthy and delicious year!
~ Holly, RDN
Happy Fall, everyone! Over the past few weeks, have you noticed that the produce section of the grocery store has exploded with new seasonal favorites? The bins, once filled with peaches and nectarines, are now heaping with different apple varieties and pears. And among the veggies – spaghetti, butternut and acorn squash! Just thinking about warm spiced fruit and savory seasoned squash calls for a big "YUM"!
While many people may be comfortable baking an apple pie or preparing spiced pears, the task of cooking winter squash might seem a bit more challenging. If preparing a two-pound funny-shaped gourd isn’t one of your specialties, I hope you’ll consider giving it a shot! If cutting through the tough outer rind scares you, you can microwave the squash a little first to make it easier to work with. Just remember to poke a few holes with a fork first to allow steam to release while cooking.
Winter squash can be prepared in a variety of ways:
Winter squash varieties can be cooked up into warm tasty dishes that beat the chill in the air. They will also fill you up quite well. Winter squash is a great source of complex carbs and fiber. This means you will digest it more slowly and stay full longer, even though it is fairly low in calories (on average, 1 cup = 80 calories). Another star quality of these versatile gourds is their high vitamin A content. Those rich deep orange and yellow hues means the squash is packed with vitamin A, which helps keep eyes and skin healthy.
So give winter squash a shot this Fall! And don’t forget about the seeds inside. They bake up just as tasty as pumpkin seeds with a little olive oil and salt.
Wishing you happy, healthy eating! ~ Holly, RDN
University of Illinois Extension: http://extension.illinois.edu/veggies/wsquash.cfm
Cooking Light – Guide to Winter Squash: http://www.cookinglight.com/food/in-season/in-season-winter-squash
A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!