Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Double Delicious Dunkers

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1 cup corn flakes cereal, crushed to ¼ cup

¾ cup cheese flavored snack crackers, crushed to ½ cup

2 tablespoons grated parmesan cheese

1/8 teaspoon garlic powder

1/8 teaspoon cayenne pepper (optional)

2 egg whites, slightly beaten

2 tablespoons water

1 small zucchini cut into ¼ inch thick slices (about 1 ½ cups)

1 cup cauliflower florets

1 cup broccoli florets

1 cup pizza sauce

 

In a shallow dish stir together corn flake, cheese flavored snack crackers, Parmesan cheese, garlic powder and cayenne powder (if desired)

In another small bowl stir together egg whites and water.Dip zucchini, cauliflower and broccoli into egg mixture.Roll in crumb mixture, gently pressing crumbs onto vegetables.Place on baking sheet coated with nonstick spray.Bake at 400 F for 8 to 10 minutes until vegetables are crisp-tender.

Meanwhile, in a small microwave-safe bowl heat pizza sauce on high for 30 seconds to 1 minute or until heated through.Serve as a diffing sauce with warm vegetables.

Recipe from:Kids Eat Right:www.eatright.org/kids

Microwave Stuffed Potatoes

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1 serving

Prick medium russet or sweet potato with a fork.Microwave on high power for 6 – 8 minutes until tender.Split the potato and scoop out some the flesh.Add favorite seasonings to potato flesh.Spoon back into potato shell.Top baked potato with guacamole, chopped tomato or salsa.Top sweet potato with broccoli, walnuts and cranberries.

Recipe from: www.allrecipes.com

Monthly Feature - April 2015


Strive for Five

Many college students diets are low fruits and vegetables: here are some ideas to help you increase your intake if you are one of them. .With spring coming look for more fruits and vegetables coming into season and being a "better buy" than they were over the winter months.

Produce (fruits and vegetables) is the first section in a grocery store. Produce is high in nutritional value due to high levels of vitamins, minerals, fiber and antioxidants, which are health promoting compounds in fruit and vegetables that help protect against chronic diseases.Some reasons you may not buy many fruits and vegetables are because they can be expensive, they spoil easily and some of them require cooking before eating, and they might not be very portable which can be problem if you're on the go like a lot of college students.

Try to remove any barriers to eating produce because they can make a big difference in your energy level, the strength of your immune system and the health of your body's cells.

Buy only the amount of produce you can eat in a week.Inspect the produce before you buy it and avoid foods that are bruised or have bad spots.

If you can't go grocery shopping often, buy frozen or canned fruits and vegetables to supplement your fresh produce.It's more economical to buy larger bags of frozen fruits and vegetables rather than the single serve ones, just take out the portion you want to use and retie the bag to keep the rest fresh.If you really like the single-serve "cook in the bag" vegetable- style, buying that is better than not eating vegetables at all, just keep in mind it will be more expensive.Plain, non-sauced frozen vegetables are similar in nutritional value to fresh and will last for months rather than days.You can also purchase frozen bags of fruits and berries which work well when added to smoothies or to yogurt.

Canned vegetable will be higher in sodium and slightly lower in nutritional value than frozen or fresh, but buying these is better than ignoring the vegetable group all together.Canned fruits are also a more economical and still nutritious choice, but choose fruits without added sugar, look for fruits packed in its own juice or water rather than syrup.

From The College Students Guide to Eating Well on Campus, "Five ways to get more fruits and vegetable in":

·Buy fresh fruits and vegetables when they're in season. Use frozen or canned at other times.In the spring asparagus, rhubarb, strawberries, pineapple and spring greens are coming into season.

·Keep fruits and vegetables user-friendly.Buy pre-washed and cut fresh veggies like bagged spinach.You can also pick up single-serve portions at the salad bar or your supermarket to purchase a smaller amount.

·Try drinking vegetable juice (tomato or V-8) a few times a week

·Have a fruit or vegetable at each meal.

·Vegetable soup is a perfect snack try having soup a few times a week