Category: Seasonal

20 Dietitian-Approved Valentine’s Day Recipes

2/10/2020

Valentine’s Day is just around the corner! This holiday tends to revolve around all things sweet and decadent! Chocolate, candy, baked treats, and even sweet drinks (think strawberry milk, sweet seasonal coffee drinks, and sugary cocktails). Whether you like to brave the crowds and dine out or make it a cozy night at home, the treats are abundant!

Although splurging on a decadent dinner and a sweet treat or two is 100% okay, maybe you’re looking for something a little lighter? Check out these tasty recipes all developed by Registered Dietitians for some Valentine’s Day inspiration. And you don’t have to limit yourself to just dessert! We’ve included recipes for all hours of the day, including breakfast, appetizers, snacks, sides, dinner, and of course, dessert.

Breakfast

Coconut Cherry Dark Chocolate Waffles (Vegan): Sharon Palmer of The Plant-Powered Dietitian

Chunky Chocolate Hazelnut Granola: Kaleigh McMordie of Lively Table

Flourless Blender Chocolate Pancakes: Jamie Vespa of Dishing Out Health

Apps, Snacks, and Sides

Goat Cheese and Concord Grape Juice Crostini: Amy Gorin Nutrition

Chocolate Peanut Butter Dessert Hummus: Brittany of Your Choice Nutrition

Balsamic Roasted Winter Vegetables with Goat Cheese: Chelsea LeBlanc Nutrition

Valentine’s Dark Chocolate Strawberry Smoothie: Jessica Levinson

Dark Chocolate Walnut Butter: Jenny Shea Rawn MS, MPH, RD of My Cape Cod Kitchen

Dinner

Turnip and Beet Gratin with Gruyere: Lizzie Streit, MS, RDN, LD of It’s a Veg World After All

Pomegranate-Cranberry Chicken: Marie of Healthy Ideas Place

Salmon en Papillote: Peggy Korody of RD4Health

Desserts

No Bake Sugar Cookie Bites: Meals with Maggie

Easy Vegan Chocolate Mousse: Ginger of Champagne Nutrition

Chocolate Cranberry Almond Bark: Liz Weiss of Liz’s Healthy Table

4-Ingredient Dark Chocolate Raspberry Hearts: Andrea of Beautiful Eats & Things

Vegan Brownie Pizza: Chelsey Amer Nutrition

Vegan Turtles: Kelly Jones Nutrition

Chocolate Cherry Truffles: Amanda of The Nutritionist Reviews

Red Velvet Beet Cupcakes: Kara Lydon, RD, LDN, RYT, Owner of Kara Lydon Nutrition and The Foodie Dietitian Blog

Dark Chocolate Chia Seed Pudding with Raspberries: Marie Dittmer, MA, RDN of Healthy Ideas Place

Healthier Holiday Recipe Round Up

12/16/2018

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

Growing Local

5/22/2017

It is that time of year again: gardening season in the Pacific Northwest. Finally! It was a strange Winter here with record precipitation and colder-than-usual temperatures. My garden is about a month behind the typical schedule. Still....better late than never.

If you haven't yet got your hands dirty, now is the time. Even if you don't have garden space, most of us can find room for a Container or two. There is something absolutely satisfying about picking your own lettuce for a salad or slicing up a radish that was grown steps from your kitchen. You can't get more local with your eating than that!

For more tips on eating locally, join us for our Monthly Market cooking demos at the Verdant Community Wellness Center over the next several months. We will be featuring PNW grown and raised foods gathered from the various Farmers' Markets. The cooking demos will include several recipes and, of course, food samples to share. Yum!

Happy Local Eating,
Megan

Warm Up to Curry

9/26/2016

With the temperatures cooling down, its human nature to start craving hearty, cooked meals that warm you from the inside out. Soups and stews are a popular choice, but by mid-November it’s easy to get bored of the regular recipes. When I start getting chilly, I reach for my curry powder.

The word curry actually means “sauce” in Indian and Asian cultures. It is typically made with a cream base, cooked with meats and vegetables of choice and served over rice. There are many different kinds of curries from the dairy-based Indian curries to the coconut milk-based Thai curries.

The fun part about making your own curry is that it is pretty much impossible to mess up! They can be a one-pan meal or even done in a slow-cooker. You can use any vegetables that you like, your favorite protein source, and can use cow’s milk, coconut milk, or a vegetable stock as your liquid base. Additions like curry powder, red curry paste, lemongrass, garlic, and onion will bring ethnic flare to your dishes and can be found in most grocery stores.

Thai Red Curry with Chicken and Veggies

2 Tbsp canola oil
2 cloves garlic, minced
1 yellow onion, chopped
1 Tbsp Red Curry Paste (more or less depending on spice tolerance, this will be mild to medium)
1 pound chicken breast, cubed (Veggie option: 1lb super firm tofu, cubed)
4 cups of frozen or fresh mixed veggies (broccoli, red pepper, and sugar snap peas are my favorite)
1 can reduced fat canned coconut milk
1 cup reduced sodium chicken broth
4 cups of cooked brown rice
3 Tbsp smooth, natural peanut butter (optional)

Heat oil in a large skillet over medium.
Sauté onion in oil for about 2 minutes. Add garlic and sauté 1 min more, stirring constantly. Stir in curry paste and simmer until the onions are soft (1-2 minutes more).
Add chicken and cook until done, 8-10 minutes if already thawed.
Once chicken is almost done, add in all vegetables and pour in coconut milk. Let this simmer until the veggies are soft, but still vibrant.
If you choose to use the peanut butter, add it in here and allow it to melt into the sauce. I highly recommended if you can - add the peanuts!
Serve over brown rice. Makes 6 Servings.

Nutrition facts per 1/6 of recipe: 483 calories; 18g fat; 54g carbohydrates; 5g fiber; 27g protein; 231g sodium.

This next recipe uses seasonal vegetables, is vegetarian, and is easy on the wallet! The lentils pack a ton of iron, fiber and protein to help satiate you until your next meal. Butternut squash lends a slight sweetness, and bright green kale adds a great dose of vitamin K. Curry powder is made of a blend of healthy spices, but doesn’t make the dish spicy-hot. This may be better for children and folks with sensitive palates. Since this dish is so hearty, it doesn’t need to be paired with rice and can be eaten more as a stew. Feel free to add in whole grain brown rice if you miss it.

Autumn Butternut Squash and Lentil Curry

Original recipe by Lauren Hoffman, Dietetic Intern

11/2 cups dry green lentils, rinsed well
4 cups water
1 medium butternut squash, washed, peeled and cubed
1 yellow onion, chopped
2 cloves garlic, minced or chopped
5 kale leaves, destemmed and torn into pieces
2 Tbsp canola or grapeseed oil
2 Tbsp curry powder
1/2 tsp ground pepper, or to taste
Salt to taste

Serves 4-5

In a large pan over medium heat, add oil and sauté onion and garlic until tender, about 2-3 minutes.
In the same pan, place the lentils along with the butternut squash and 4 cups of water. Cook until the lentils and squash are soft. Add more water as need to keep the dish from drying out, about 20-30 minutes.
When the lentils are soft, stir in kale, curry and pepper powders. Allow the kale to wilt into the curry for 3-5 minutes.
Season with salt and serve!

Nutrition facts per 1/5 of recipe: 320 calories; 6g fat; 53g carbohydrate; 11g fiber; 15g protein; 21g sodium

Curries are a wonderful way to satisfy your comfort food cravings and still pack in a ton of nutrients. These two recipes are very versatile, so feel free to add and take out any vegetable or other ingredient that you like. Try out your own variations and leave us a comment about what you did!

Enjoy!

Lauren - Dietetic Intern

Seasonal Eating, Resistant Starch & Picnic Favorites with a Twist

8/8/2016

Over the last several months, Amanda and I (Anna) have been leading a Seasonal Eating class at Verdant Health Commission in Lynnwood. During each class, we create recipes to emphasize seasonal and local produce. We cook the recipes, discuss various nutrition topics, and taste test all the food at the end of class. (That seems to be a favorite part!)

During our most recent class, we prepared dishes that highlighted a variety of local and seasonal produce for the month of August—corn, potatoes, tomato, cucumber, onion, plums, melon, berries, parsley, basil, mint, arugula, grass fed beef and more! The recipes we utilized were fresh, light, colorful and, of course, nutritious.

First up, we prepared the Herbed Potato Salad.

The recipe for this potato salad was a fun twist on a traditional potato salad, using an olive oil based dressing instead of mayonnaise. We chose to use olive oil, as research shows it helps to reduce inflammation in the body and is great for heart health. The combination of herbs in the dressing offered beautiful color, mouth-watering aroma, and a punch of flavor to the sauce. Additionally, herbs contain a variety of polyphenols (plant compounds with antioxidant and anti-inflammatory properties), which research shows help protect against a variety of diseases such as heart disease, diabetes, cancer and more.

Herbed Potato Salad
Serves 4

1 pound potatoes, sliced into ¼-inch thick rounds
2 tablespoons parsley, roughly chopped, plus more for garnish
1/2 cup fennel, chopped
2 tablespoons green onions, roughly chopped, plus more for garnish
1 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
3 tablespoons cup olive oil
1 cloves garlic, roughly chopped
2 teaspoons salt
Freshly ground black pepper, to taste

In a large saucepan add sliced potatoes and salt. Cover potatoes with water by 1 inch. Bring to a boil, then reduce the heat until the water simmers. Cook potatoes until they can be easily pierced with a fork, about 5 to 6 minutes. Reserve ¼ cup cooking water and drain. Transfer potatoes to a large mixing bowl. In a small food processor or blender, combine the olive oil, parsley, green onions, lemon juice, Dijon mustard, reserved water, garlic and black pepper. Blend until combined and then drizzle onto the potatoes. Let the potatoes rest for ten minutes, tossing every few minutes. Let cool and add the chopped fennel. Garnish with extra chopped parsley and green onions. Refrigerate until serving and season to taste with salt and pepper.

Resistant Starch
During class we discussed the concept of resistant starch. Resistant starch is a type of dietary fiber in starchy foods, such as potatoes, corn, grains and beans. When these starchy foods are cooked, and then cooled, the starches form a crystalline structure, which makes them resistant to digestion (hence the name “resistant starch”). By being resistant to digestion, these fibers offer a whole host of health benefits! To read more about the long list of benefits of consuming resistant starch, as well as ways to incorporate more into your diet, check out THIS article!

Next, we prepared the Corn Salad. This dish turned out wonderful. It was full of flavor, crunch, and just look at that color!

Corn Salad
Serves 4

2 ears fresh corn
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 teaspoon sea salt
1/2 tablespoon honey
1/4 teaspoon black pepper
1/2 small onion, diced
1 cucumber, chopped
1 small bell pepper, chopped
1/2 cup cherry tomatoes, chopped in half
1/4 cup parsley, chopped
1 tablespoon basil, chopped
1/2 jalapeño, seeded and diced
1 cup arugula leaves
Optional: crumbled feta or goat cheese

In a medium sized pot, boil the ears of corn until the kernels are cooked through. For the dressing, whisk together vinegar, honey, sea salt, olive oil and black pepper. Let dressing stand while preparing salad. For the salad, cut corn kernels from cobs once cooked and toss with remaining ingredients except arugula leaves. Let cool in the refrigerator. To serve, transfer salad to large serving bowl. Add the dressing and toss in arugula leaves. Top with crumbled feta or goat cheese, if desired. Serve chilled.

Color indicates nutrition! Even greater, different colors indicate that the different foods contain different phytonutrients (for example, red/pink could indicate that a food contains the antioxidant lycopene; orange, beta-carotene; purple/blue, anthocyanin). These phytonutrients provide amazing health benefits, stemming from protection against heart disease to cancer prevention.

Slaw-Topped Burger
Serves 4

1 pound grass-fed beef
1 large egg
1/2 tsp both sea salt and black pepper
1.5 cups shredded veggies (cabbage, radishes, carrots, onion, bell pepper, etc)
2 tablespoons olive oil
2 teaspoons apple cider vinegar
1 teaspoon honey
Pinch of sea salt
4 whole grain buns
Optional: sliced cheddar cheese and ketchup for topping. For added local kick, check out Bear’s Breath ketchup.

The Slaw-Topped Burgers were a big hit as well. We utilized local grass-fed beef, which I picked up from a fruit and vegetable stand in Maltby (Snohomish), Washington. During class we talked about the nutrition and environmental impact of consuming grass-fed beef versus conventional beef. There is research that shows the meat from cows who are pasture-raised contain more omega-3 fatty acids, less omega 6 fatty acids, less total fat, less cholesterol-raising saturated fat (though similar amounts of total saturated fat), as well as more antioxidants. THIS study from 2010 published in the Nutrition Journal is a great example. Additionally, research conducted by the USDA’s Agricultural Research Service shows profound environmental benefits of consuming grass-fed beef, versus conventional beef (if you so choose to eat beef in the first place). A myriad of those benefits can be found in THIS article.

Combine the beef, egg, salt and pepper thoroughly. Split into 4 equal portions. Heat a large skillet to medium heat. Add the burgers to the pan and flip when burgers are cooked halfway through. Cook until the internal temperature reaches 160 degrees F. While the burgers are cooking, shred desired vegetables into a medium-sized bowl. In a small bowl, whisk together the remaining ingredients for the slaw dressing. Mix together shredded vegetables and dressing. Toast the buns if desired and add a burger, topped with cheese and ketchup (optional), as well as a generous portion of the slaw. Enjoy!

As a side note, grass fed beef can be quite expensive. One way around the cost is to purchase 1/4 or 1/2 a cow from a local farmer and split the cost with a friend or family member. From personal experience, doing so can cut the cost of grass-fed beef down by about half. The website www.eatwild.com is a great resource to find local farmers who sell pasture-raised beef, pork, poultry and dairy. At the end of the day, though, we have to balance our own personal values with our budget. So of course, do what you can, when you can!

Last but not least, we made a delicious Minted Fruit Salad. This salad was a healthy dessert, that was slightly sweet, fresh tasting, and juicy.

Minted Fruit Salad
Serves 4

4 cups chopped seasonal fruit (nectarines, plums, melon, berries, etc)
2 tablespoons lime juice
1 teaspoon honey
2 tablespoon fresh mint, chopped
1 tablespoon crystallized ginger, diced

Chop the desired fruit and add to a large bowl. Whisk ingredients for “sauce” in a small bowl. Toss with the fruit. Add crystalized ginger and mint and toss again. Chill and serve.

Thanks to those who joined us for this class! We had a lot of fun, great conversation and, best of all, tasty food! We enjoyed all of our participants and hope you join us for the final installment of our Seasonal Eating series on August 22nd. For more information on class schedules, head to www.verdanthealth.org.

~Anna

Lettuce Tell You - Tips for Salad Preparation and Preservation

7/20/2016

Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!

We love our spinner - can you tell? This week it is a "salad spinner"!

Top Tips for Washing Leafy Greens from Eatright.org

Always start with clean hands. Wash your hands for 20 seconds or more with soap and warm water.
Cut away any damaged areas on leaves or stems before preparing or eating the greens. If something seems rotten, discard it.
If leafy greens are not labeled as "pre-washed" or "ready-to-eat," thoroughly wash them under running water just before chopping, cooking or eating. This will help reduce the presence of microorganisms. If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage.
If lettuce has a core, such as iceberg lettuce, remove it before washing. When you have loose leaves that can't easily be held under cold running water, immerse the leaves in a large clean bowl or a salad spinner filled with cold water. Toss them around in the water for 30 seconds or more. Drain and repeat twice.
Never wash leafy greens with soap, detergent or bleach, since these can leave residues that are not meant to be consumed. The U.S. Food and Drug Administration doesn't recommend using commercial produce washes because these may also leave residues.
If leafy greens are labeled as "pre-washed" or "ready-to-eat," use them without additional washing, since it is unlikely to enhance their safety.
After washing fresh greens, pat them dry with paper towels or a freshly clean kitchen towel — or use a salad spinner — to help remove excess liquid.

Bruised greens? No problem.

Both of the recipes below have enough flavor and texture to disguise most lettuce that crosses into the “not ideal for salads” zone. The kale chip recipe is not only packed with B vitamins, it provides a crave-worthy salty and crunchy alternative to the average bag of chips! And the green smoothie is so good, spinach is the last ingredient you- or your family members- will think of when you sip on it.

Kale Chips
YIELD: 4-6 servings

1 bunch of Kale
1-2 Tbs. Safflower oil or Canola oil
Seasoning of choice: garlic powder, onion powder, salt, pepper, nutritional yeast

Preheat oven to 250 F. Wash, spin or pat kale dry. Remove the stem and cut or tear kale into bite site pieces. Toss kale in oil. Cover baking sheets with parchment paper. Spread kale leaves over the sheet and sprinkle seasoning of choice. Bake for 30 minutes. Kale chips should be crunchy and green. They burn easily, so be sure to check on them and adjust the time as needed.

Green Smoothie
YIELD: 2 servings

2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!

Blueberry Spinach Summer Salad
YIELD: Makes 6 servings

3 tablespoons red wine vinegar
1/2 cup olive oil
1 teaspoon Dijon mustard
1 teaspoon white sugar
1 pound fresh spinach
1 pint fresh blueberries
4 ounces goat cheese
4 ounces hazelnuts

Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
Drizzle with dressing and toss gently; serve immediately.

If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.

I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :)

Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!

~ Olivia

Cherry Happy!

7/20/2016

Summer fruits and vegetable harvests are always a treat to look forward to, aren’t they? There are few things in the world as delightful as enjoying a bowl of freshly picked cherries in the heat of July. Sound Dietitians spent the last Sunday of June at the Everett Farmer’s Market, highlighting this magical little drupe; cherry nutrition facts, varieties, tips for storage, and delicious recipes were provided. Did you know that cherries contain both iron and protein? Thus making them an even more perfect addition to your pantry for snacking, smoothies and sauces! Peer down below for some great cherry recipes to add to your summer to-enjoy list.

Here is the lovely Amanda, providing cherry knowledge to market shoppers. Check out our booth every other Sunday to see what we’ll have in store next!

Looking for something light and quick to prepare? Bite into a simple yet satisfying cucumber-cherry salad! The cherries contribute a whole-new pop of sweetness to this traditional Japanese side dish.

Cucumber-Cherry Salad
YIELD: Makes 4 servings

2 cucumbers (1 1/4 pounds), peeled and cut into 1/2-inch dice
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil
Salt and freshly ground black pepper
1/2 pound sweet cherries, pitted and halved
1/2 cup cilantro leaves

In a medium bowl, toss the diced cucumbers with the white wine vinegar and olive oil and season with salt and pepper. Add the halved cherries and cilantro leaves, toss lightly and serve. (Recipe adapted from http://www.foodandwine.com)

Cool down on a hot summer day with a cherry mint summer spritzer! Not only is it a great alternative to soda by containing only a fraction of the sugar, this recipe is also great for using up those “mushy” cherries that usually end up in the disposal.

Cherry-Mint Summer Spritzer
YIELD: Makes 2 servings

10-12 mint leaves
1/2 cup pitted cherries
1 Tbs. Honey
2-3 Tbs. Lime Juice
2 cups seltzer water

Divide mint leaves, cherries, and honey into two glasses. Mash all ingredients with the back of a wooden spoon. Stir in lime juice and dissolve honey. Add ice cubes and top with seltzer. Stir and enjoy!

Cherry chicken wraps make for a fresh lunch, or omit the tortillas and you have a great salad to bring to a summer pot-luck. This tasty recipe packs enough macronutrients to give you sustained energy throughout the day!

Cherry Chicken Wraps
Makes 12 servings.

2 tablespoons olive or canola oil, mixed use
1 tablespoon minced fresh ginger root
1½ pounds skinless, boneless chicken breast halves, cut into bite size pieces
2 tablespoons rice vinegar
2 tablespoons reduced sodium teriyaki sauce
1 tablespoon honey
1 pound dark sweet cherries, pitted and halved
1½ cups shredded carrots
1/2 cup chopped chives
1/3 cup toasted and sliced nuts (almonds, walnuts, etc)
12 whole wheat 9" tortilla wraps
(alternatively, use lettuce leaves as your wrap)

1. Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and sauté until cooked through, about 7 to 10 minutes. Set aside.

2. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add and toss together chicken mixture, cherries, carrots, chives and almonds.

3. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each wrap; roll up wrap around filling and serve.

Nutrition per serving with Tortilla: Calories: 269; Carbohydrates: 29g; Fiber: 6g; Protein:18g; Fat: 9g; Sodium: 300mg

Happy picking!

Olivia Love

Family Cooking Class: Summer Coolers!

7/3/2016

Summer means the kids are home from school and hungry. Summer brings hot days that call for cool snacks. At Verdant Community Wellness Center, Sound Dietitians shared recipes that can get your kids in the kitchen and keep the whole family cool! Together with parents and children, we made easy and tasty summer snacks. Check them out!

Frozen Banana Pops

The Frozen Banana Pops were a hit! These frozen snacks are just as fun to make as they are to eat. Each child rolled their frozen banana in yogurt and the toppings of their choice... chocolate chips, shredded coconut, chia seeds... any topping will do! See the recipe below.

Ingredients:

Ripe bananas
Greek Yogurt (plain or flavored)
Possible Toppings:
Granola or muesli
Cereal: brown-rice krispies, cheerios, etc
Freeze dried berries – chopped
Shredded Coconut
Dark Chocolate mini chips
Chopped nuts
Popsicle sticks – or skip the sticks and make bite-sized frozen banana pops for eating with fingers

Directions:

Peel ripe bananas and cut them in half.
Insert popsicle stick into widest end one inch or more.
Dip bananas in a large yogurt container or roll bananas in yogurt in a shallow bowl.
Decorate with your favorite toppings.
Place on a cookie sheet lined with waxed or parchment paper.
Freeze for at least 1 hour.
Transfer to a container or freezer baggie.

Homemade Ice Pops (recipes below for 12 pops; see zipzicles for more recipes online)

These pops are easy to make. You can truly get creative with different flavors. Its berry season! Give the berry-mint pop a try. Homemade ice pops are a great way to give the kids a cool summer snack packed with more fruit and less sugar than the store bought varieties

Watermelon-Strawberry-Lime
4 cups cubes watermelon
1 pint (2 cups) strawberries; tops removed
Zest and juice from 1 large lime or 2 small limes
2 T Agave or Honey (optional)

Cocoa-Banana
3 ripe bananas (fresh or frozen)
2 cups coconut water
2 T Agave or Honey
3 T cocoa powder

Berry -Mint
5 cups fresh berries (strawberries, blueberries, raspberries, blackberries)
2 T Agave or Honey
1.5 cups water

Honeydew Cucumber
4-5 cups Honeydew cubes (1 large honeydew)
1 whole cucumber
¼ cup fresh lime juice (~2 limes)

Infused Water & Ice Cube Ideas:

During the summer it is especially important to stay hydrated. Infused water is a great way to give water a kick. I find mint water especially refreshing. Cucumber cubes are another refreshing and cool idea. Perhaps your kids would enjoy strawberry infused ice cubes or even cherry infused water. Choose a family favorite and get hydrated!

Use ice cube trays and muffin tins to freeze fruits, herbs and vegetables for flavoring water.

Herbs: basil, mint, rosemary, lavendar, edible flower petals
Fruits: berries, apples, citrus, cranberries, stone fruits, kiwi
Vegetables: cucumber, peppers, jicama

Homemade Pineapple Coconut "Ice Cream" {Dairy Free}

Dairy free, no sugar added ice cream. This was truly a popular recipe with our families. Feel free to try different fruits. The banana and coconut milk give the ice cream the smooth and solid consistency. If you decide to use the pineapple chunks, I advise that you use a food processor. The blender tends to take more time. Also, try adding frozen mango or berries for different flavors. We made the recipe below. I topped mine off with mini dark chocolate chips and chia seeds. It was amazing!

Ingredients:
2 cups – pineapple chunks, frozen
1 medium – banana, frozen
1/2 cup – coconut milk

Optional Toppings:
Chia or Flax Seeds
Chopped Nuts
Berries
Dark Chocolate Chips

Directions:
Place frozen pineapple chunks, banana, and coconut milk in a food processor. Pulse until ingredients begin to combine. Blend until smooth and creamy. Serve immediately as soft serve "ice cream", or freeze 20-30 minutes for a more firm texture.

Adapted from superhealthykids.com.

Summer Smoothies

Smoothies are fast and delicious. Kids love them and parents can easily get some nutrients and fiber into those little bellies. Adding Greek yogurt or kefir to your smoothie is a simple way to add probiotics for the health of your gut. Greek yogurt also adds a great source of protein to smoothies. Nut butters, like peanut butter or almond butter, can also add protein. Seeds, like flax seed or chia seed, add fiber and healthy fats. Fruit is always a delicious addition, but be sure to try adding some veggies too! Spinach is an easy vegetable to add. Spinach is usually a subtle taste in a smoothie, but be sure to blend well. There are so many ways to make a delicious summer smoothie. Try something new, and give one of our recipes below a try.

Bananarama – 2 bananas, 1 cup vanilla low fat Greek yogurt, splash of milk or water, 2 tbsp nut butter or ground flax seed (2 servings)

Berrylicious – 1 cup mixed berries, 1 banana, ½ cup greek yogurt, ¼ cup fruit juice or water, 1 tbsp ground flax seed or chia seed (2 servings)

Melon Heaven – 2 cups cubed honey dew, 1 medium apple (cored), ¼ cup water, 1 tablespoon honey, 2 tbsp almond butter (2 servings)

Tropical Surprise – 1 banana, 2 kiwis (leave skin on for extra fiber), ½ cup coconut greek yogurt or kefir, ½ cup orange juice (2 servings)

Green Monster – 1 banana, 1 cup kale or spinach, 2 kiwis (skin on), 1 cup yogurt or kefir (2 servings)

PB & Chocolate Swirl – 1 cup vanilla Greek yogurt, 1 banana, 2 tbsp peanut butter, 2 tbsp chocolate syrup, splash milk (2 servings)

Come and join us at the next food demo or cooking class. Visit http://verdanthealth.org/ to find a class that fits your schedule. Our Dietitians teach a variety of classes for you and your family. We love to share healthy, fun, and easy recipes for all to enjoy!

~ Amanda

Spring into Grilling

6/10/2016

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

            Grass Fed Burgers
            Serves 4
            1 pound Grass Fed Ground Beef
            4 slices Campfire Jack Cheese (or cheese of choice)
            4 Whole Wheat Hamburger Buns
            Microgreens

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.

Grilled Zucchini
Preheat grill for medium heat and lightly oil the grate. Drizzle zucchini slices on both sides with olive oil and season as desired. Grill zucchinis on preheated grill until tender, 3 to 4 minutes per side. Try a flavored oil or add a brush of balsamic vinegar for a new taste!

Spinach and Strawberry Balsamic Salad

Wash and dry spinach.
Wash and slice strawberries.
Chop walnuts or hazelnuts (optional).
Combine ingredients and drizzle with dressing.

     Balsamic Dressing:
     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!
-Amanda

Finding Fresh Ideas at the Everett Farmers' Market

5/20/2016

In the Pacific Northwest we take special pride in local foods. Our farmers’ markets are robust with music, tasty treats, colorful produce, and fresh foods. This past Sunday Sound Dietitians enjoyed a day at the Everett Farmers' Market at the Port of Everett. Despite the clouds that blanketed the sky and a light mist of rain, true Pacific Northwesterners joined us in a beautiful day at the market.

In collaboration with Sno-Isle Co-Op and the Everett Farmers' Market, we were able to meet market patrons to spread information about the local co-op and nutrition education regarding portion sizes, when to see a dietitian, and most deliciously… recipes! These recipes were constructed with seasonal and vendor inspired ingredients. Ever heard of garlic scapes? These are the green and edible tops of young garlic. Another recipe features fresh pasta. At the market, find creative pastas such as red pepper or nettle fettuccine. Take a peek at some of the great recipes below!

Spicy Spring Green Mix with Sliced Radishes
Wash and dry greens. Wash and slice radishes. Top with your favorite dressing or make your own.

Easy Vinaigrette: ¼ cup vegetable oil, ¼ cup vinegar or lemon juice, 1 tsp fresh minced oregano, 1 minced garlic clove or 2 tsp minced garlic scapes, salt & pepper to taste

Fresh Pasta
Start water boiling in a large pot. Cook your favorite pasta according to the directions on the package. Fresh pasta cooks very fast (2-3 min)! Drain and toss with sautéed asparagus and garlic scapes. Add salt and pepper to taste. Top with fresh crumbled Feta Cheese.

Spicy Pork Chops
Thaw your locally grown chops in the refrigerator in advance for a day. Remove from packaging and coat both sides with a chili-garlic sauce (or your personal favorite). Allow to marinate for at least 20 minutes. Grill over medium heat, flipping every 5 minutes, until an internal temperature of 145 degrees F is reached. (Take care to not over-cook the pork, as this can easily happen!) Remove from the grill and allow to rest for 5 minutes. Trim fat and portion into servings. (Large chops are often 2 servings.)

Since the ingredients could be found at the market that day, market customers could also participate in a recipe scavenger hunt. Participants were given a list of ingredients as a shopping list that doubled as a scavenger hunt list. Families skimmed the farmers market for the vendors that sold recipe ingredients. Once all vendors were filled in on their list, families redeemed their lists for a nutritious prize… trail mix!

We had a great time sharing a beautiful market day with the local market patrons and vendors. Please join Sound Dietitians at the Sunday Everett Farmers Markets on these dates: 5/29, 6/12, 6/26, 7/10, 7/24, 8/7, 8/21, 9/4, 9/18, 10/2, 10/16.

Pick up a recipe, play a game, try a sample, and talk with your local dietitians and nutrition experts!
See you there!
- Amanda