​Lime juice offers a tangy, yet sweet flavor that complements the ginger in this recipe well.  The juice from a quarter of a lime is plenty to start with for one drink – it doesn’t look like much, but more juice will be released as the ingredients get muddled together.  Don’t forget to slice a piece of lime for garnish!

​If you want to skip the ginger muddling or grating, an easy alternative is to use diet ginger ale instead of plain seltzer.  Add a squeeze of lime juice and your garnish.  It won’t be pink, but this drink is still tasty and easy to prepare if every inch of your kitchen is being used to prepare your holiday dinner.

​This drink doesn’t have to be limited to the holidays – you can can swap out pomegranate for whichever fruit may be in season, such as blackberries or cherries in the summer.

Enjoy!
​~ Jordan Griffin, Dietetic Intern

​Picture this: a plate of perfectly roasted turkey, savory stuffing, creamy mashed potatoes, crisp green beans, all topped with delicious gravy...Yum!

​The holidays can be a delicious and sometimes challenging time of the year, as so many of our celebrations revolve around food.  Many of the dishes served are special and only prepared once or twice a year – a treat we don’t want to miss out on!  Try using the MyPlate method, to help fit in your favorites while still being mindful about your overall food selections.

​What is MyPlate?  MyPlate was designed by the United States Department of Agriculture (USDA) to help Americans meet the dietary guidelines with enough nutrients in our overall intake to support health.  We can use MyPlate to construct our meal in a way that is nutritionally balanced.  MyPlate suggests the following basic principles:
​

• 1/4 of the plate is grains/starches
• 1/4 of the plate is protein
• 1/2 of the plate is fruits or vegetables
• 1 serving of dairy or fortified alternative on the side

​
So how do we put this into action?

​Dairy is separate from the other food groups because of its calcium content.  If you don’t have a cup of milk or fortified milk alternative with your meal, you can incorporate it into a dish already on your plate.  These are foods that check off the dairy category:

• Milk and cream, or fortified milk alternative
• Cheese, either on its own or as part of a dish
• Yogurt, either on its own or as part of a dish

If you’re having dark leafy greens at your meal, you may be able to skip the dairy.  One cup of cooked collard greens, spinach, or kale has nearly the same amount of calcium as a cup of milk.

There’s almost always leftovers for holiday dishes.  Acknowledge that there will be leftovers prior to loading your plate and understand that you can eat them tomorrow.  If you are worried that you might miss out on a favorite and can’t squeeze it on your plate, make a second plate, wrap it up, and put it in the refrigerator for later. 

Holiday foods don’t have to be exclusive to just the holidays.  If a dish runs out before you get a chance to have it, you can always make it for a fun dinner in the coming days or weeks.

Sit down and enjoy the meal – one day, or meal, doesn't determine your overall nutrition or health!  This year has been stressful and it is important to give yourself a break and enjoy comforting food without judgement.

Have a safe, tasty, and Happy Holiday Season!
~ Jordan Griffin, Dietetic Intern

When you are eating, your tastebuds are perceiving different levels of sugar, salt, acid, umami (savory- think mushrooms or soy sauce), bitterness, and heat. This perception helps you to anticipate what the next bite will taste like. When the next bite doesn’t complement the current perception, it can be very unpleasant. An example of this would be brushing your teeth with sweet toothpaste and then taking a sip of acidic orange juice. (Yuck!)

Sweetness in food:

• Increases perception of bitterness, astringency, acidity, and the warming effect of alcohol in the wine.
• Decreases the perception of body (makes the wine feel thinner and more watery in your mouth), sweetness and fruitiness in the wine

Dessert wines like ice wine and moscato have lots of sugar and would pair well with desserts! (Hence the name!)

Umami in food:

• Increases the perception of bitterness, astringency, acidity and the warming effect of the alcohol in the wine
• Decreases the perception of body, sweetness, and fruitiness in the wine

Foods with an umami taste and salt taste (cured/smoked seafood, meats, hard cheeses) are easier to pair with wine than foods with umami and lack of salt (asparagus, eggs, mushrooms, ripe soft cheese). For this flavor, lean more towards a red wine that is low in tannin but high in acidity, for example, Chianti. A sparkling wine may also work well here because they are typically low in tannin and have a high acidity.

Acidity in food:

• Increases the perception of body, sweetness and fruitiness in the wine
• Decreases the perception of acidity in the wine​
  

Foods that are higher in acid are typically fish dishes due to the way they are prepared, with citrus or with an acidic sauce and like to be balanced with a high acid wine. Some cheeses can also be acidic (hard cheeses more than soft cheese) and you can have red meat and poultry with higher acid sauces, but it’s typically fish. For these foods stay in the white spectrum of wine,  sauvignon blanc or a dry riesling. Typically avoid rich white wine like chardonnay, which can make the wine the leading component where the dish actually lifts the wine instead of the other way around. Additionally, if you choose a wine that is low in acidity, the high acidity in the food can make the wine seem flat.

Salt in food:

• Increases the perception of body in the wine
• Decreases the perception of astringency, bitterness and acidity in the wine

Saltiness is pretty much a cure-all for wine. Salt does so well because it softens the impact of astringent, bitter, and high acid wine. Fun fact- that’s why nuts are salted, to decrease the astringency and lift the flavor profile from the skins. 

Wines that work well with salty foods are acidic, fruity and crisp. Think oysters with sauvignon blanc or Thai food with gewurztraminer.

Bitterness in food:

• Increases the perception of bitterness in the wine​

A full body wine will help balance the bitterness from food. If you have a wine with any bitterness at all, it will shoot the bitterness through the roof and you will have a bad pairing. Bitter food is bad with sauvignon blanc, aromatic whites, and chardonnay. Opt instead for a off-dry Riesling or Zinfandel.

Chili heat in food:

• Increases the perception of bitterness, astringency, acidity and the burning effect of alcohol in the wine
• Decreases the perception of body, richness, sweetness, and fruitiness in the wine

Chili heat sensitivity and enjoyability varies from person to person. Wines with high alcohol will increase the effect of the chili heat, making the burning sensation more intense. When pairing with wine, you want something big that can stand up against the heat, otherwise the chili will strip the weight out of the wine, making it seem thin and watery with decreased sweetness and fruitiness. Try a sweet wine like moscato or gewurztraminer. Perhaps a Muscat with hot street tacos or a big red with enough residual sugar to help balance out the heat of your dish. 

Winter squashes, such as acorn, butternut, delicata and spaghetti squash, are in-season right now in the PNW. Winter squashes are rich in beta-carotene, which is converted to vitamin A in the body. Beta carotene helps to promote healthy skin, eyes, and a healthy immune system. Winter squashes also provide wholesome, complex carbohydrates which provide lasting energy.

It is important to have proper technique when cutting winter squashes to ensure that you stay safe. This webpage contains a quick video that demonstrates how to safely cut a butternut squash, as well as other helpful tips and tricks for preparing winter squashes.

​See below for a delicious butternut squash recipe that you can make for friends and family this holiday season. The warm, golden, roasted butternut squash in this “stuffing” recipe is sure to satisfy.

For the Ginger Dressing:

• 1/4 cup olive oil
• 2 Tablespoons apple cider vinegar
• 1 Tablespoon dijon mustard
• 1 Tablespoon maple syrup
• 1 Tablespoon fresh grated ginger
• 3/4 tsp salt

Whisk ingredients together until well combined and set aside.

Directions:

• Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
• Cooking the rice: 
  • Bring a large pot of water to a boil. Add the rinsed rice and continue cooking, reducing heat as necessary to maintain a lively simmer, for 40-55 minutes. The rice is done when it is tender, but still had a light resistance to the bite. Drain the rice and return the rice to the pot. 
• Roasting the squash: 
  • Place the cubed butternut squash on the baking sheet that is lined with parchment paper. Drizzle the squash with olive oil and sprinkle with salt. Toss until the cubes are evenly coated in the oil. Arrange the cubes in a single layer on the baking sheet and roast for 35-50 minutes, tossing after 20 minutes, until they are golden on the edges and tender when pierced with a fork. 
• While the wild rice and butternut squash cook, prepare the remaining components. 
• Chop the kale, green onion, and dried cranberries. 
• Whisk together the dressing ingredients in a small bowl.
• Toast the pepitas: 
  • Combine the pepitas, 1 teaspoon olive oil, ¼ tsp salt and ¼ tsp cinnamon in a small skillet. Stir to combine, and cook over medium heat until they are golden brown on the edges, about 3-5 minutes. Remove the skillet from the heat and set aside. 
• Stir the kale, half the green onions and all of the ginger dressing into the cooked wild rice. Spread the mixture over a large serving platter or in a large serving bowl. 
• Arrange the butternut squash over the wild rice mixture. 
• Crumble goat cheese on the top with a fork.
• Top with the chopped dried cranberries, toasted pepitas and remaining green onions. 
• Serve at warm or at room temperature. 

 
 Nutrition per Serving (Divided into 12 servings):   273 calories; 12.3 g total fat (2.9 g sat); 4.4 mg cholesterol; 296.5 mg sodium; 35.7 g carbohydrates; 4.8 g fiber; 9 g protein
 Recipe adapted from Cookie and Kate 

    Power bowls are customizable bowls that use four main building blocks to create a beautiful, nutritious meal. To build a power bowl, you’ll need the following four building blocks:
​
1. Complex Carbohydrates 
2. Vegetables
3. Protein
4. Heart Healthy Fats

    You may be wondering, where do I find these building blocks? Great question!
​

The beautiful thing about power bowls, is that they are customizable to fit your taste preferences and they can often be assembled with simple ingredients that you may already have on hand. Here are some flavor combinations that you may enjoy: ​

• Mediterranean-Inspired Power Bowl:  
  • Bulgur Wheat (Complex Carb) 
  • Mixed Greens (Veggies) 
  • Garbanzo Beans (Protein) 
  • Olive Oil & Lemon Vinaigrette (Heart Healthy Fat)
  • Feta Cheese (Extra flavor) 

• Mexican-Inspired Power Bowl:  
  • Brown Rice (Complex Carb) 
  • Black Beans (Protein) 
  • Sauteed Bell Peppers, Onions, Mushrooms (Veggies) 
  • Avocado (Heart Healthy Fat) 
  • Salsa (Extra Flavor) 

 

• Fall-Inspired Power Bowl:
  • Quinoa (Complex Carb) 
  • Mixed Greens (Veggies) 
  • Roasted Carrots, Parsnip, Beets, Squash (Veggies & Complex Carb) 
  • Steamed Lentils (Protein) 
  • Balsamic Vinegar & Olive Oil (Healthy Fat) 
    
  • Feta Cheese or Goat Cheese (Extra Flavor)  

​

Here are some photos of power bowls we have made at home. On the left is a bowl with bulgar wheat, roasted veggies, a veggie sausage patty, and avocado. On the right is a bowl with bulgur wheat, roasted veggies, hummus and sunflower seeds. 

Soup Season is upon us. The crisp Autumn days are perfect for a warm and comforting meal. I love soups from a nutritional stance, as they tend to be high in nutrient density (ie nutrients compared to energy) and are also hydrating. The colder weather can sometime signal a decrease in fluid intake, so soups help to fill-in the hydration gaps during these months. The following recipe is an elevated tomato soup with lots of veggies and complete plant proteins. The spice blend is what makes it extra special and a go-to Autumn favorite.  Enjoy! 
~Megan

Follow along with this start-to-finish cooking demo preparing the soup below: 
Algerian Soup Demo in Megan's Kitchen

​Do you have a rhubarb plant in your garden or know someone who does? This perennial plant is a giver. It is not fussy, requiring very little attention, to the point that sometimes we forget about it.... Until the Spring, when it turns into something from the Jurassic Era and takes over that forgotten-about corner in your yard. 

The abundance that one plant provides is staggering and you may find yourself pawning off stems to neighbors, family, friends, priests, and passersby.  Sharing is good... But remember to keep some for yourself using the strategies listed below.  

Desserts, jams, and syrups with plenty of added sugar are the most common ways to use the naturally tangy-tart stalks. On it's own, rhubarb has an astringent quality that can leave the mouth feeling dry and the sour-tanginess is pucker-worthy. These attributes are why it is such a great foil to sweet desserts and other sweetened marinades and sauces, such as BBQ.  ​

Gillian Schultz, MHSc, RDN, CD

​A whole foods diet is one that is made up of foods that are as close to their natural form as possible. Foods are minimally processed and there is an emphasis on eating fresh fruits and vegetables, whole grains, tubers, legumes, lean animal proteins and plant proteins, and low-fat dairy. It is possible to incorporate whole foods into any diet style and has been shown to be beneficial for overall health and wellness. This is a simple method of eating and one that is high in nutrients, fiber, vitamins, and minerals. We've gathered up some of our favorite recipes that showcase these whole foods throughout the day!

​Healthy Banana Bread Breakfast Cookies: Monique of Ambitious Kitchen
Veggie Scrambled Egg Muffins: Anne Mauney of fANNEtastic Food
Warm Kale Breakfast Salad: Kaleigh McMordie RD of Lively Table

Zucchini, Bacon, and Basil Side Salad: Diana Rogers RD LDN of Sustainable Dish
Mediterranean Hummus Party Dip: Laura Ligos MBA RD CSSD of The Sassy Dietitian
Whole Wheat Flatbread: Lindsay Livingston RDN of The Lean Green Bean

​Vegan Chickpea Walnut Tacos: Alexis Joseph MS RD LDN of Hummusapien
Thai Butternut Squash Soup: Lily Nichols RDN CDE of Pilates Nutritionist
Quinoa With Vegetables and Maple Ginger Tahini: Lizzie Streit MS RDN LD of It’s a Veg World After All
Simple Shakshuka: McKell Hill of Nutrition Stripped
Sesame-Crusted Salmon: Rachael DeVaux RD of Rachael’s Good Eats
Vegetarian Ramen Noodle Soup: Rachael Hartley RD CDE CLT of Rachael Hartley Nutrition

Chinese Five Spice Chocolate Truffles: Sara Korzeniewski RD CLT FDN-P of The Organic Dietitian
Vegan Chocolate Mousse: Whitney English RDN of Whitneyerd.com
Piña Colada Sherbet: McKell Hill of Nutrition Stripped