Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Smoky Southwestern Vegetable Dip

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When you have some friends over and are ready to do some cooking try these recipes from the Cookbook of Winning Recipes from the 2014 Healthy Lunchtime Challenge:

8-10 servings

 

4 whole grain pita bread

Corn tortillas

Salt & oil

Celery sticks

 

1 16 ounce 1% cottage cheese

1 15 ounce can black beans, rinsed and drained

1 15 ounce whole kernel corn

½ cup peeled, chopped cucumber

½ red pepper, chopped

Juice of 1 lime

1 teaspoon chili powder

½ teaspoon smoked paprika

½ teaspoon cumin

1 small avocado, cubed

¼ cup roasted sunflower seeds

 

Preheat oven to 375. Cut up pita bread and corn tortillas into bite size wedges. Lightly sprinkle with oil and salt. Bake in oven 10 minutes, turning after 5 minutes. Cool.

In large bowl, mix cottage cheese, black beans, corn cucumber and red pepper. Add lime juice, chili powder, paprika and cumin.Refrigerate 15 minutes.Add avocado and sunflower seeds just before serving.

Veggie Burgers

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5 servings

2 tablespoons olive oil

½ onion, chopped

2 garlic cloves, chopped

1 15 ounce can black beans, rinsed and drained

1 teaspoon chili powder

Pinch of salt and pepper

1/3 cup fresh cilantro or ½ - 1 teaspoon dried

1/3 cup whole wheat bread crumbs

2 egg whites

5 whole wheat hamburger buns

In small pan heat olive oil; add onion and garlic and cook for 3 minutes until onion is soft.Add beans, chili powder, salt, pepper and cilantro to pan.Let cool for 5 minutes, then place in blender or food processor container, pulse about 5 times on low speed until coarsely chopped. Pour into bowl and add bread crumbs and egg whites and combine thoroughly.Let sit in refrigerator for 30 minutes.

Heat pan or grill.Shape mixture into 5 patties, cook on stove top or grill until cooked through and crispy on each side, about 5 minutes per side.



Monthly Feature - March 2015

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Bite into a Healthy Lifestyle

National Nutrition Month is celebrated each year in March– the annual campaign encourages all Americans to eat more healthfully.This year's theme "Bite into a Healthy Lifestyle" encourages everyone to adopt eating and physical activity habits that focus on consuming fewer calories, making informed food choices and getting daily physical activity.

 You can use the My Plate website, www.choosemyplate.com to find out about your daily calorie needs based on your age, gender, height, weight, current physical activity level.You can find the recommended amounts (servings) from each food group so you can make informed food choices based on these recommendations.

 You can also find out about physical activity options on this website.Tracking your food intake and physical activity is possible using the interactive feature www.supertracker.usda.gov. The combination of healthful eating habits and physical activity will help you get to a healthy body weight.

A healthful eating plan emphasizes nutrient-packed foods and beverages to give your body the nutrients it needs:eat a variety of foods from the whole grains, lean protein, fruits, vegetables, and low-fat or fat-free milk groups.Eat less solid fats, added sugar, and sodium (salt).

Energize with Grains – Grains provide your body's quickest energy source – breads, pasta, oatmeal, cereals, tortillas, bagels, and English muffins.Be sure to make at least half of your grains whole,

like whole-wheat bread or pasta and brown rice.

Power up with Protein – Protein is essential for building and repairing muscle.Choose lean or low-fat cuts of beef or pork, or skinless chicken or turkey.Choose seafood like tuna or canned salmon twice a week. Try plant protein foods as well – beans (kidney, black, pinto, white, garbanzo) split peas or lentils or soy products (tofu, tempeh, veggie burgers) and unsalted nuts and seeds.

Vary your Fruits and Vegetables – Get a variety of colors of fruits and vegetables to get a variety of vitamins and minerals: red – strawberries, raspberries, red peppers; blue – blueberries, eggplant, purple cabbage; green – greens like spinach and kale, green apples, honeydew melon.

Don't forget Dairy – Include foods like fat-free and low-fat (1%) milk, cheese, yogurt, and fortified soy milk help build and maintain strong bones needed for everyday activities.

Drink Water – Stay hydrated by drinking water instead of sugary drinks.Keep a reusable water bottle with you so you always have water on hand.

Set Some Goals - Once you've visited the My Plate website and know more about your individual calorie needs, make a plan for healthful eating and physical activity, and set some personal goals to "Bite into a Healthy Lifestyle.