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The Spirit of Giving: Nacho Salad

12/28/2018

In the spirit of giving, I thought I would share a new lightened-up version of one of my favorite comfort food dishes, Nacho Salad. This recipe flips the standard nacho dish on its head. Instead of tortilla chips and cheese acting in starring roles, vegetables and beans get their moment in the spotlight. This recipe is colorful and nutrient dense. What makes the recipe even more attractive, is the amount of time it takes to create the dish from start to finish and the cost to prepare it. You can be ready to eat in no more than 10-minutes if you have all the ingredients on hand and the dish is extremely low-cost by utilizing store-brand and canned products. Follow the steps below and you will have a deliciously simple, quick, nutritious, cost-conscious, "go-to" recipe for lunch or dinner!

Nacho Salad

The ingredients in this salad can be purchased at any grocery store. Though, I think it is always nice to provide you with the ingredients I used to make the recipe so you can easily find what you need at the grocery store. I bought all my ingredients at Trader Joe’s.

Ingredients:

Trader Joe’s Veggie & Flaxseed Tortilla Chips - a good source of fiber and omega-3 fatty acids
Trader Joe’s Kale (in a bag) - an excellent source of Vitamins A & C and a good source of calcium & iron
Trader Joe’s Sugar Plum Tomatoes (wash before use) - an excellent source of Vitamin C and a good source of Vitamin A
Trader Joe’s Whole Kernel Corn (canned)
Trader Joe’s Cuban Style Black Beans (canned) - a good source of iron
Trader Joe’s Shredded Cheese Blend (Pepper Jack) - an excellent source of calcium
Optional ingredients (ground turkey, avocado, enchilada sauce, cilantro...) can all be found at Trader Joe’s as well.

Directions:

Place one layer of baked tortilla chips to cover a standard size dinner plate (15-20 chips).
Place one large handful of kale leaves (or more) atop chips; enough to completely cover the chips. Note: The kale will look overwhelming on the chips, but don’t worry, the kale leaves will wilt substantially once you microwave the dish.
Sprinkle ¼ cup canned corn kernels, ¼ cup canned black beans, and ¼ cup halved cherry tomatoes or canned diced tomatoes over the top.
Sprinkle one handful (~⅓ cup) pepper jack cheese over the veggies.
Microwave nachos for about one minute.
Optional: add cooked ground turkey for extra protein, add sliced avocado for added heart-healthy fat, add a drizzle of enchilada sauce for a flavor boost, or add fresh chopped cilantro for extra color and flavor.

Enjoy!

~Sara Mussa, RDN, CD

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Rutabaga: Not Just Another Turnip

12/22/2018

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When I was looking for vegetable purée recipes to use as sauces on pasta, I decided to try one that included rutabagas since that was an unfamiliar vegetable for me. I had previously avoided it because it seemed too close to turnips, which I was also unfamiliar with and have a reputation for being bitter and fibrous. So I gave the rutabaga a try and totally love them.

Rutabagas are root vegetables that are a cross between a turnip and a cabbage, so they are in the cruciferous vegetable category (Brassica family). Rutabagas have purple “shoulders” and a creamy “body.” Like many other root vegetables (beets, turnips), they have a skin that needs peeling (and a possible wax coating which is removed when peeled). And like most root vegetables, they are harvested in the fall. Rutabagas are also known by other names, such as “Swede,” “neep,” or “yellow turnip.” (1)

What does a rutabaga taste like?

Some folks may find rutabagas slightly bitter, however their sweetness comes out when roasted, particularly when combined with other vegetables, such as in the dish below. The sweetness is not overpowering, but more like a delicious, less-starchy potato.

How do you eat rutabaga?

Rutabagas are most delicious roasted or puréed, where their sweetness comes out. However, they can also be enjoyed raw, like jicama or celeriac.

Ideas for using a rutabaga:

Chopped and sautéed like potato hash in the morning for breakfast with eggs.
Pureed as a base for hearty, thick soups.
Julienne-cut and stir-fried for Asian dishes.
Roasted with other root vegetables.
Used as part of the creamy base in a gratin.
Cooked and pureed and used as a sauce for pasta or as a side dish.
Sliced as a snack with your favorite dip/sauce.

How nutritious are rutabagas?

Raw rutabagas are rich in vitamin C (58% DV) and are a good source of fiber (14% DV), manganese (12%), and potassium (13%). One cup of sliced raw rutabagas contain almost two grams of protein. (2)

The dish below is a colorful addition to your holiday celebrations. My extended family enjoyed it immensely this past weekend. And if you want to “geek out” over more information about this delicious vegetable, click here.

References:

http://www.homefamily.net/2011/07/16/the-difference-between-a-turnip-and-a-rutabaga/
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2

Roasted Mixed Vegetables with Sour Cherries

Serves 6-8
Original recipe by Nancy Miller, RD

Ingredients:

4 medium rutabagas, peeled and cut into 1-inch pieces
2 medium beets (red and/or yellow), peeled and cut into 1-inch pieces
1 medium kohlrabi, peeled and cut into 1-inch pieces 
2 small apples, cut into 1-inch pieces (peeling is optional)
1 cup dried sour cherries
1/4 cup lemon juice (about 1 large lemon) 
1 teaspoon cider vinegar 
1/2 cup avocado oil, or oil of choice
1 Tablespoon Dijon mustard
2 garlic cloves, minced
Salt and black pepper, to taste

Directions:

Preheat oven to 400 degrees F.
Combine the prepared rutabagas, beets, kohlrabi, apples, and cherries in a large bowl.
To make the dressing, combine lemon juice, vinegar, oil, mustard, garlic, and salt and pepper in a small bowl.
Pour dressing over vegetable mixture and stir to combine.
Transfer mixture to a 9 x 13” baking dish and bake until tender and brown on the outside, about 1 hour. Stir about every 15 minutes to ensure even roasting.
Serve warm.

Notes:

Feel free to use any combination of root vegetables for this recipe, not just the ones listed above. Carrots, sweet potatoes, parsnips, celeriac, and turnips make delicious substitutions/additions to the above.
It’s easier to peel rutabagas if you first slice them into 1-inch rounds. Then, use a sharp pairing knife to peel each individual round and cut into sections.
If you cut your vegetables into smaller cubes, you will need to reduce the cooking time. Check your vegetables after about 30 minutes of baking.
Add more cherries or dried cranberries before cooking, to taste.

~Nancy Miller, MA, MS, RDN

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Healthier Holiday Recipe Round Up

12/16/2018

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Since we are well into the holiday season, we've rounded up 12 healthier holiday recipes that are perfect to bring to a party or simply to enjoy at home! All recipes are Dietitian created!

Gingerbread Granola Bars via Kara Lydon The Foodie Dietitian

Easy Pumpkin Soup via Jessica Ivey

Lower Sugar Cranberry Sauce via Jenna Gorham

Sweet Potato Walnut Balls via Jill Weisenberger

Easy 5 Ingredient Apple Crisp via Nutrition Nuptials

The New Holiday Fit Dip via Foods with Judes

Roasted Butternut Squash with Pomegranate Sauce via Amy Gorin

No-Bake, Chocolate-Dipped Pumpkin Cookies via Edwina Clark

Crispy Brussels with Pomegranate, Lemon & Hummus via Edwina Clark

Vegan Cranberry Orange Shortbread Cookies via Sharon Palmer

Ruby Red Cherry-Cranberry Salsa via Chef Catherine Brown

Gluten & Dairy Free Mini Pumpkin Pies via Mitten Dietitian

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Sunchokes

12/2/2018

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Throughout the years, my family and I have been trying to enjoy as wide of a variety of vegetables as available in the Pacific Northwest. We experiment with new ones whenever we get the chance. One vegetable we have never had until now is the sunchoke, or Jerusalem artichoke, which is a perennial root vegetable (aka: “tuber”). This means they grow in the ground like potatoes and sweet potatoes, though they are small, like ginger knobs. Like other tubers, they have a thin skin that doesn’t need peeling; just give the vegetable a good scrub before using. These tubers are also harvested in the fall.

Even though they are also called Jerusalem artichokes, they are not related to actual artichokes. Globe artichokes are a thistle and have an edible flower.

What does a sunchoke taste like?

Choose sunchokes that are very firm and smooth. Some say they taste like artichoke hearts. Others say they are rather sweet and nutty. They have a texture like a potato and are creamy when cooked.

How do you eat sunchokes?

Keep in mind, the flesh of the sunchoke turns brown, like apples or pears, when exposed to air. Mix with chopped raw vegetables and a tiny bit of lemon juice, should you plan on them sitting out for awhile. Like kohlrabi and jicama, you can eat this vegetable either raw or cooked.

Ideas for using these include:

Thinly slice them like a chip and dip into hummus or another sauce.
Shave them into a mixed salad.
Roast them with garlic, butter and salt and mash them.
Mix them with other root vegetables for a roasted veggie dish.
Substitute them in your favorite potato/sweet potato recipes.

How nutritious are sunchokes?

Sunchokes are rich in iron, potassium and thiamine. One cup of sliced sunchokes contains three grams of protein. They are also a good source of copper, niacin and vitamin C. (1) This vegetable is high in inulin, a “prebiotic” soluble fiber, which may help control your blood sugar. (2) This inulin can also cause gas. To avoid this, some say to use sunchokes that have been through a frost and others say to be sure to use lemon juice when you cook them. (3) Try each method and let me know what works for you!

Since we have eaten them, in the dish highlighted below, we are now discussing where to plant them in our garden in the spring.

The recipe below may seem lengthy, but it’s fairly straightforward and full of flavor. See notes after recipe.

References:
1. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2
2. https://www.sciencedirect.com/science/article/pii/S0271531799001529
3. https://modernfarmer.com/2018/02/jerusalem-artichoke-sunchoke-recipe-prevents-gas/

Click here for some simple recipes!

Lentil Stew with Steamed Rock Fish and Sunchokes

Serves 6-8
Recipe adapted from Cancer Lifeline Cookbook by Kimberly Mathai, MS, RD

Ingredients:

1 Tablespoon olive oil
1/2 cup onion, chopped
6 cloves garlic, peeled and minced
1/2 cup red bell pepper, diced
1 cup cauliflower florets, approximately the same size
2 cups white cabbage, sliced
1 cup Swiss chard ribs, chopped
1 teaspoon to 1 Tablespoon curry powder (depending how spicy you like it), or spice of choice
4 cups broth (or water)
1 cup lentils (green, red or black)
1-1/2 cup Roma tomatoes, diced
1 teaspoon salt
1 pound sunchokes or Jerusalem artichokes, approximately the same size
4 large Swiss chard leaves, de-ribbed and coarsely chopped (save ribs, see above)
1 cup mushrooms, chopped
6 red rockfish fillets, 3 ounces each, skinless and boneless (about 1-1/4 pounds), adjust for serving size

Directions:

Heat the olive oil in a 6-quart stock pot.  
Add the onion, garlic, pepper, cauliflower, cabbage, Swiss chard ribs, and curry powder (or spice mix of choice) to the pan and sauté until translucent, about 5 minutes.  
Stir in the broth or water. Mix in the lentils and tomatoes.  
Cover the pan with a lid and bring to a boil. Immediately lower the heat and simmer for about 20-25 minutes, checking lentils after 20 minutes.  
At this time, add the sunchokes to a pot of salted, room temperature water (enough to cover). Bring to boil, cover and cook until tender, about 15 minutes, depending on size of tubers.  
After the lentil stew has cooked for 20-25 minutes, add the salt, Swiss chard and mushrooms. Turn up the heat if needed, stir, and cook for about 2 minutes.  
Carefully lay fish on top of stew, cutting in half, if necessary.  
Cover the pot to steam the fish until opaque, about 5 minutes.
While fish is steaming, drain sunchokes and slice and season, as desired.
Remove cooked fish to a plate.  
To serve, ladle some of the lentil stew in the center of each plate and place a fish fillet on top.  
Arrange the sunchokes around the fish.  
Season as desired and serve.

Notes:

Most everything can be chopped a day or two in advance, if needed, and stored, covered, in the refrigerator.
You can leave vegetables out, if desired, or add others.
You do not need to be exact with the amounts of each vegetable.
If you think green or red lentils are too mushy, try black lentils (otherwise known as beluga lentils), which are more firm after being cooked. And they provide a dramatic contrast with the vegetables in the dish.

~Nancy Miller, MA, MS, RDN

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The Spirit of Giving: Nacho Salad

Nacho Salad

Rutabaga: Not Just Another Turnip

What does a rutabaga taste like?

How do you eat rutabaga?

Ideas for using a rutabaga:

How nutritious are rutabagas?

Roasted Mixed Vegetables with Sour Cherries

Healthier Holiday Recipe Round Up

Sunchokes

What does a sunchoke taste like?

How do you eat sunchokes?

How nutritious are sunchokes?

Lentil Stew with Steamed Rock Fish and Sunchokes

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