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Making an Entrée Salad

7/25/2018

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Summer is the perfect season to make salad your main entrée. With the abundance of great produce you can create enjoyable meals that are fresh, local and seasonal. A salad as your lunch or dinner entrée is a perfect way to follow My Plate’s guidelines and make half your plate fruits and vegetables. Here are some tips on how to make your main dish filling and delicious.
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1. Choose a protein

Since your salad will be the main course, it is important to make sure you include a good source of protein. Protein is an important building block of bones, muscles, cartilage, skin, and blood. We need protein to make enzymes, hormones, and other chemicals in our body. Main course salads may include protein in the form of meat, like chicken, thinly sliced beef or pork. Or the salad may contain seafood like salmon, shrimp, or tuna. For those of us who do not eat meat, there are plenty of vegetarian and vegan protein options. Tofu, eggs and legumes will provide ample protein for your meat free salad. Not only do beans and legumes boost protein and fiber in your salad but they also provide potassium, folate and zinc. In fact, ½ cup of rinsed and drained cooked chickpeas has almost 20% of your daily fiber needs and 10% of your protein needs. Lentils are a perfect protein source as well, especially in Mediterranean, North African and Middle Eastern inspired dishes. Lentils are not only a great source of protein, they are also high in fiber, folate and thiamin. Try a combo of beans and corn for a delicious Southwest inspired salad that is both vegan and high fiber.
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2. Pick the Base and Add Fruits and Vegetables

For the base of your salad, there are numerous leafy green options to choose from. Red leaf lettuce and green leaf lettuce are both excellent choices. Green leaf tends to be slightly crisper whereas red leaf typically has a softer texture. Spinach and baby kale are among the most nutrient-dense options, but some people, especially kiddos, often prefer a milder tasting lettuce. Romaine, butter lettuce and iceberg lettuce are all excellent, mild flavored lettuce options. Romaine and iceberg are both quite crisp in texture. Like red leaf lettuce, butter lettuce is silky and smooth. Another popular leafy green that works well in salad is arugula. Arugula has a peppery flavor that goes great in an entrée salad. Look for any of these lettuce varieties at your local grocery store or farmer’s market!  

You can choose to add vegetables to your leafy greens or you can skip the leafy greens and make vegetables the base of your salad. There are numerous vegetable options to choose from. Some vegetable options for your entrée salad include: cucumbers, bell peppers, tomatoes, onions, carrots, celery, radishes, mushrooms, avocado, artichokes, olives, watercress, beats, beans and hearts of palm. Fruits like apples, oranges, grapefruit, peaches and berries go great with salad. Adding fruits and vegetables increases your salad’s nutritional value. More fruits and vegetables equals more fiber, vitamins, and minerals.

Many salad recipes include roasted or grilled vegetables. Vegetables that have been roasted or grilled have a unique taste and texture that can elevate your dish. Cauliflower, Brussels sprouts, broccoli, asparagus, green beans and sweet potatoes are all excellent for roasting or grilling.  


3. Select a Dressing

Whether you want your salad to be sweet, tangy, spicy or savory you'll likely want to pick a dressing. Dressings are usually made with a fat, an acid and some spices. Dressings are completely customizable so you can create your own dressing depending on your preferred taste. Olive oil is the most common oil used for salad dressings. However, you can use grapeseed oil (which is a great source for Vitamin E!), almond oil, canola oil, flaxseed oil or even avocado oil. Fat is an important component in your salad because it is satiating which means that it will help you feel full. Fat is also important for absorbing vitamins like vitamin A and K. The acid in your salad can come from vinegar or citrus. Balsamic vinegar, red wine vinegar, or apple cider vinegar are all great acid options. Lemon, lime and orange juices can also used as the acid to be mixed with oil and spices to make a delicious citrus dressing. Season your dressing with fresh chopped herbs, minced garlic, minced shallot, salt, pepper or any other spices that match your theme.

Other ideas: Add seeds, nuts or whole grains

Nuts seeds and whole grains can enhance your salad by increasing the nutritional value, taste and texture. Quinoa, farro, barley and brown rice are delicious grain options that will increase your salad’s protein and fiber content. Nuts and seeds provide a crunchy texture, rich flavor and they also boost the salad’s caloric content because they contain fat.
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Mediterranean Salad with Toasted Chickpeas and Roasted Garlic Dressing

Makes 4 servings
Recipe adapted from Melissa Griffiths


Ingredients:
For the toasted chickpeas:
  • 1 (15-ounce) can chickpeas
  • 2 tablespoons olive oil
  • 1/8 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
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For the dressing:
  • 1/2 large garlic bulb
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 tablespoons balsamic vinegar
  • 1 tablespoon lime juice
  • ⅛ teaspoon salt
  • Black pepper to taste
For the salad:
  • 4-5 cups salad greens (baby spinach, baby kale, Swiss chard, and/or Romaine would all work well in this salad)
  • Roasted chickpeas
  • 1 cup grape tomato halves
  • 1 cup sliced cucumber
  • 1/2 to 1 cup Kalamata olives (drained, pits removed)
  • 1/2 to 1 cup canned artichoke hearts, drained
Directions:
For the roasted chickpeas:
  1. Preheat the oven to 400 degrees. Drain the chickpeas and rinse with cold water. Spread rinsed chickpeas on a paper towel and use another paper towel to blot them dry.
  2. In a bowl, combine chickpeas, olive oil, salt, garlic, and pepper. Stir until chickpeas are coated with the oil and spices.
  3. Place the seasoned chickpeas on a piece of parchment paper on a baking sheet. Bake for 20-30 minutes, stirring every 10 minutes, until the outsides are crispy and darkened.
  4. Remove from the oven and let them cool at least 10 minutes.
For the dressing:
  1. Peel off the excess papery skin from garlic without separating the cloves.
  2. Slice the tips off the top of the bulb exposing the ends of the cloves. Place the garlic on a piece of foil, drizzle with 1 tablespoon oil and wrap into a package. Put in a baking dish and bake until the garlic is soft, 40 minutes to 1 hour. Unwrap and let cool slightly.
  3. Squeeze the garlic pulp into a blender or food processor (discard the skins). Add the remaining oil, vinegar, lime juice, salt and pepper and blend or process until smooth.
To assemble the salad:
  1. Place your greens on the bottom of your serving dish. Place the roasted chickpeas, tomatoes, cucumber, olives, and artichokes on top. Toss with roasted garlic dressing. Serve. 
 
Nutrition per serving: 390 calories; 24g fat; 10g protein; 37g carbohydrate; 9g fiber; 640mg sodium
​

~Sara, Dietetic intern
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6 Tips to Help Stretch Your Food Dollars

7/18/2018

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1. Take Advantage of Coupons and Specials
Check out your local newspaper or grocery store mailings to find out which stores are having sales and when. Explore company websites and apps for coupons. Using store coupons can be a great way to save money! Also, look for in-store deals like "manager's specials" or day-old baked goods that are close to their expiration date.
 
2. Buy in bulk
Foods tend to be quite a bit cheaper when bought in bulk. You can increase savings by buying bulk items when they are on sale. Non-perishable foods like grains, pastas, nuts and seeds, canned goods and spices can all be bought in bulk and kept in your pantry for an extended period of time. Try freezing grains, flours, and nuts and seeds to make them last even longer. You can also buy larger quantities of meat when it is on sale to keep in your freezer. Fruits, vegetables and other frozen items can also be bought in bulk and kept in your freezer.

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3. Pick foods that are in season
Fruits and vegetables change price throughout the year according to seasonality. Fruits and vegetables are typically much cheaper when they are in season. Melons, peaches, tomatoes and berries tend to be cheaper during the summer months whereas squash and potatoes are usually cheaper in the fall and winter months. Your food dollars will stretch farther when you buy fruits and vegetables in season. In addition to being cheaper, fresh fruits and vegetables are usually more flavorful when they are in season.
 
4. Use store loyalty cards and choose store brand items
Most major grocery stores have loyalty cards that give the user special offers and discounts in addition to other coupons. Along with signing up for grocery store loyal programs, consider choosing store-brand food items instead of name-brand food items. Most grocery stores sell store-brand food items that are comparable (and sometimes better than) name-brand food items. The store brands use the exact same ingredients but cost significantly less. Grocery stores have frequent sales on their store brand items.
 
5. Consider canned or frozen vegetables
Not only can frozen and canned foods be less expensive than fresh but sometimes canned and frozen foods are easier to prepare. They can also be more nutritious than fruits and vegetables that are not in season because the canned and frozen foods are packaged when they are perfectly ripe. Canned and frozen fruits and vegetables also last much longer in your pantry or freezer than fresh fruits and vegetables. It is common for canned or frozen vegetables to have added sodium so be sure to check the nutrition label. The only ingredients should be the actual fruit or vegetable and sometimes water. Look for products that say "no salt added" or "reduced sodium."
​
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​6. Make recipes with less expensive proteins

Plan recipes that use less expensive proteins like chicken thighs, bone-in chicken, canned tuna, pork shoulder or chuck steak. Meat that tends to me more expensive like fresh fish, chicken breast, pork loin or strip steak will go on sale so be sure to watch newspapers and mailings for coupons or sales.

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Farmer's Market Summer Soup

Makes 4 servings

Ingredients:
  • 1 Tablespoon olive oil
  • 1/4 red cabbage, shredded
  • 2 tomatoes, chopped
  • 1/2 cup carrots, chopped
  • 1/2 cup green beans, cut into 1" pieces
  • 1/2 cup corn, canned (drained) or fresh
  • 1/2 cup peas, frozen or fresh
  • 2 1/2 cups tomato juice
  • 1 cup water
  • 2 teaspoons dried basil
  • Salt and pepper to taste
Preparation:
  1. Heat oil in large soup pot over medium heat.
  2. Add cabbage, tomatoes, carrots, green beans, corn and peas and sauté for 10 minutes.
  3. Add tomato juice and water. Bring to boil.
  4. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
  5. Serve in individual serving bowls. Season to taste with salt and pepper.
​
Nutrition per serving: 200 Calories; 14g Fat; 3g Protein; 17g Carbohydrates; 4g Fiber; 197mg Sodium


~Sara, Dietetic intern
3 Comments

July: Fresh from the Market

7/17/2018

1 Comment

 
Summer is in full swing now, which means an abundance of delicious produce! We had our second cooking demo from the "Fresh from the Market" series last night and are excited to share some mouth-watering recipes with you. For the zucchini pie, we brought fresh zucchini and oregano from our gardens, however you can find most all of the seasonal produce used in these recipes at your local farmers market, as well as any grocery store. 
We also shared two excellent handouts showing what Washington-grown vegetables, fruits, legumes, and herbs are in season and when. You can find the vegetable chart here and the fruit, legume, and herb chart here. In Washington, we are fortunate to have access to almost all produce year-round in our grocery stores, however here are a few fun reasons to eat more seasonal produce:
  • It's fresh! Seasonal (local) produce doesn't have to travel far to reach you, so it's generally higher in nutrients.
  • It's more flavorful! Eating produce that has ripened naturally is packed with more flavor and nutrients than out-of-season produce. 
  • Variety! Have some fun and try new fruits or vegetables from the farmers market. You might find your new favorite summer fruit!
  • Food safety! The shorter the distance that food has to travel to get from the farm to your plate, the less chance there is of contamination.

Zucchini Pie

Try this lighter, seasonal take on the traditional spaghetti pie! "Zoodles" instead of noodles and tomatoes instead of sauce make this satisfying dish a delight. Zucchini, grape tomatoes, and fresh oregano are the seasonal stars of the show. No spiralizer? No problem! Try shredding your zucchini instead - enjoy! 
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Makes 8 Servings
Recipe adapted from Cooking Light Magazine


Ingredients:
  • 3 pounds zucchini
  • 1 1/2 teaspoons salt, divided
  • 1 1/2 Tablespoons olive oil
  • 1 pint grape tomatoes, halved
  • 2 Tablespoons fresh oregano, chopped
  • 5 garlic cloves, minced
  • 7 large eggs
  • 2/3 cup fat-free milk (or milk alternative)
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon black pepper
  • 2/3 cup sharp cheddar cheese, shredded
  • 1/2 cup parmesan cheese, finely grated
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Directions:
  1. Cut zucchini into noodles using the large holes of a spiralizer or a julienne peeler. Place zucchini in a colander in the sink and toss with 1 teaspoon of salt. Let sit 20 minutes.
  2. In the meantime, heat oil in a cast iron skillet over medium high heat. Add tomatoes, garlic, and oregano and cook, stirring frequently, until tomatoes are wilted, about 3-4 minutes. Transfer tomato mixture to a small bowl. 
  3. Preheat oven to 375 F.
  4. Place a large handful of zucchini noodles on a clean kitchen towel and squeeze until all water is removed. Repeat with remaining zucchini. Cut zucchini into pieces.
  5. Whisk together eggs, milk, flour, pepper, and 1/2 teaspoon salt in a large bowl. Add tomato mixture, cheeses, and zucchini. 
  6. Pour mixture into still oily cast iron skillet. Bake for 25-30 minutes or until set in the middle. 
Nutrition per 1 wedge (1/8th of skillet): 210 Calories; 12g Fat; 14g Protein; 12g Carbohydrates; 3g Fiber; 390mg Sodium

Peach & Celery Salad

Crunchy celery pairs delightfully with sweet, juicy peaches, peppery arugula, and salty pistachios. This salad makes a beautiful, refreshing side dish and is sure to impress your guests! Have fun swapping out the peaches for other fruit and the pistachios for different nuts and seeds.
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Makes 4 Servings (about 5 cups)
Recipe from Cooking Light Magazine


Ingredients:
  • 3 cups thinly diagonally sliced celery
  • 3 cups sliced ripe peaches
  • 3 cups baby arugula
  • 1/4 cup thinly sliced fresh basil
  • 2 Tablespoons olive oil
  • 1 Tablespoon fresh lemon juice
  • 1/8 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped roasted salted pistachios
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Directions:
  1. Combine celery, peaches, arugula, basil, olive oil, lemon juice, salt, and pepper in a large bowl. Toss gently to mix.
  2. Sprinkle chopped pistachios over the salad.
Nutrition per 1 1/4 cups: 166 Calories; 11g Fat; 4g Protein; 16g Carbohydrates; 4g Fiber; 170mg Sodium

Blueberry Oatmeal Snack Bars

Deliciously sweet blueberries are made into a chia jam in this mouthwatering recipe. Try mixing it up and swap out the blueberries for other fruit, such as raspberries or strawberries. And make a little extra jam to spread on your toast or dollop on top of your yogurt! These bars make a great on-the-go snack or are perfect for a "healthier" dessert option. 
​
Makes 12 Servings
Recipe from www.hummusapien.com

Ingredients:
  • 1 1/2 cups blueberries, fresh or frozen
  • 1 1/2 Tablespoons chia seeds
  • 1 Tablespoon maple syrup
  • 1 cup oat flour (ground rolled oats)
  • 1 1/2 cups rolled oats ("old-fashioned oats")
  • 2 Tablespoons brown sugar
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 cup unsweetened applesauce
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
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Directions:
  1. Preheat oven to 325 F. Grease an 8x8 baking dish.
  2. Place blueberries, chia seeds, and 1 Tablespoon maple syrup in a medium saucepan. Cook over medium heat for about 10 minutes, stirring frequently. Mash blueberry mixture with a potato masher to create the jam. Set aside.
  3. Combine oats, oat flour, sugar, cinnamon, salt, and baking soda in a large bowl. Add applesauce, 1/4 cup maple syrup, and coconut oil. Stir to combine. Set aside about 1/2 cup of the oat mixture and spread the rest evenly over the bottom of the prepared baking dish. 
  4. Pour blueberry jam over the oat mixture and spread evenly. Crumble the remaining oat mixture over the top of the jam. 
  5. Bake for 30 minutes. Cool completely before cutting into 12 bars. Keep refrigerated.
​Nutrition per 1 square: 217 Calories; 7.5g Fat; 6g Protein; 33g Carbohydrates; 5g Fiber; 104mg Sodium
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~Leah Swanson, RDN, CD
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    SD Blog 

    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!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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