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Dietitian Spotlight: Kodiak Waffle Sandwich

Tags: market street, Build A Better Meal, breakfast, Back To School, Market Street Registered Dietitians

Wednesday, September 6, 2017 4:43:15 PM

When you hear “breakfast sandwich” do you imagine something wrapped in paper that you grab on your way to work or school? If so, you’re not alone. Breakfast sandwiches can be a great way to start the day because they are often packed with protein and carbohydrates, but some sandwiches can add unwanted fat, calories and sodium to this humble breakfast.

Instead of waiting in …
» Read More
Dietitian Spotlight: Breakfast Stir-Fry

Tags: market street, Market Street Registered Dietitians, Build A Better Meal, breakfast

Friday, September 8, 2017 11:52:47 AM

Jumpstart your day with a unique twist on a traditional breakfast with this yummy and hearty Breakfast Stir-Fry.

We often think of rice as a part of a lunch or dinner entrée, however, several countries around the world use rice for many of their meals, including breakfast. Rice is an excellent staple to add to meals because it is packed with the energy you need to power …
» Read More
A Pleasant Little Christmas Morning

Tags: A Pleasant Little Kitchen, Christmas

Tuesday, December 19, 2017 11:36:00 AM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

It’s 6:37 am and the presents have already been torn into and there’s a lingering gift high. The next round of celebration won’t be happening for another 5 hours but the natives are restless.

Santa’s cookies are half-eaten and out of …
» Read More
Color Your Basket with Eggplant Quesadillas

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Purple, Heart Healthy

Wednesday, March 2, 2016 9:30:00 AM

You've probably seen this vegetable in the supermarket. Or you’ve spotted it on the menu at your favorite Italian restaurant in the form of breaded and deep fried eggplant parmesan. Well, did you know that there are many different ways you can eat eggplant? You can grill them and eat them as a side item, include them with your favorite stir-fry blend or use them as a …
» Read More
Gluten Free Nachos

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Purple, gluten free

Wednesday, March 16, 2016 9:30:00 AM

People traditionally don’t think of nachos as something that is considered healthy, but we are always looking for ways to make things more nutritious for you and this is no exception to that rule. This recipe combines the delicious flavors of nachos, fish, cheese and mangos. Sounds good, right?

Normally people steer away from blue colored items …
» Read More
Corn Frittata

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Yellow, Diabetes Management

Wednesday, June 22, 2016 9:30:00 AM

Corn is a staple summer vegetable for most families in the south and can be used in many different ways. Corn sometimes gets a bad reputation for being a starchy vegetable, but it actually has some great health benefits! Corn supplies the body with carbohydrates which give your body energy to get you through those hot summer days! Along with carbohydrates, according …
» Read More
One Pan Autumn Chicken Dinner

Tags: market street, Market Street Registered Dietitians, One-Pan Dinner, Autumn Dinner

Wednesday, October 19, 2016 9:30:00 AM

Blog post by the Market Street Dietitian Team. Find out more about them here.

Fall is in full swing - the days are (a little) cooler, the sun sets earlier, and the nights are longer. This One Pan Autumn Chicken Dinner is the perfect meal for a fall day. It’s easy to put together and the best part is that it's all cooked in one pan! Easy prep, easy cooking and easy …
» Read More
Dietitian Spotlight: Tuscan White Bean Soup

Tags: market street, Market Street Registered Dietitians, soup

Thursday, November 3, 2016 3:00:00 PM

There is nothing like a warm bowl of soup on a chilly fall evening! This recipe for Tuscan White Bean Soup, full of Italian inspired flavors and hearty nutrition, is sure to warm you to the core! Beans are an inexpensive ingredient that add bulk to recipes, along with an array of nutrients that will keep you full and satisfied throughout the day.

Beans, including the …
» Read More
Dietitian Spotlight: Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate

Tags: market street, Market Street Registered Dietitians, weight management

Wednesday, November 23, 2016 4:07:00 PM

Weight management is always a hot topic, but especially so during the holidays. Unfortunately, many people interpret dieting to mean they have to eat bland and boring foods and that they are going to be hungry all the time. The fact of the matter is that if you are constantly hungry and feeling deprived, attempting to lose or manage your weight will be miserable and unattainable. …
» Read More
Roasted Turkey

Tags: A Pleasant Little Kitchen, thanksgiving

Wednesday, November 15, 2017 11:52:00 PM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

Roasting a turkey for the first time is a BIG deal.

Let me restart. Cooking a turkey, whether it’s your first time or 50th time is a BIG deal. There’s many reasons for the enormity of this project.

First off, a turkey is a large piece …
» Read More

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Dietitian Spotlight: Kodiak Waffle Sandwich

When you hear “breakfast sandwich” do you imagine something wrapped in paper that you grab on your way to work or school? If so, you’re not alone. Breakfast sandwiches can be a great way to start the day because they are often packed with protein and carbohydrates, but some sandwiches can add unwanted fat, calories and sodium to this humble breakfast. Instead of waiting in the drive-through, make your own. With a few simple tweaks, this meal can be a nutritious way to start your day. To avoid a boring breakfast, make the sandwich using waffles instead of bread. And to save some time, make and freeze the sandwiches ahead of time for a grab-and-go option.   Kodiak Cakes are a wonderfully versatile product that can help you make the perfect breakfast sandwich. To be honest, who doesn’t love eating waffles for breakfast? Made with 100% whole grain wheat and oat flours, Kodiak Cakes are full of flavor, fiber and important nutrients. For the meat portion of your breakfast sandwich, we recommend adding Jennie-O Lean Turkey Breakfast sausage for a good source of protein without adding any extra fat. This delicious breakfast sausage has only 1 gram of saturated fat and 5 grams of total fat per serving! To finish it off, try adding some sauteed spinach for an extra kick of flavor and nutrients. This tasty combo will start your morning and your energy-levels off in the right direction!    Kodiak Waffle Sandwich Yield: 1 sandwich   Ingredient: • 1 ¼ cup Kodiak Cakes Protein Packed Pancake & Flapjack Mix • 2 XL egg • 1 cup milk + 1 Tbsp milk • Cooking spray • 2 oz Sargento Shredded Mexican Style Cheese • 2 oz Jennie-O Lean Turkey Breakfast Sausage, cut into thin patties • Salt and Pepper   Directions: 1. Prepare 1 serving Kodiak Cakes (1 ¼ cup Kodiak cake mix, 1 cup milk, 1 egg), stir to combine. Spray waffle iron with cooking spray. Fill iron with waffle batter and cook until golden brown.  *If preparing ahead, cool for 5 minutes and freeze in proper storage bag. 2. Spray a skillet with cooking spray and heat over medium heat. Whisk 1 egg and 1 Tbsp milk. Cook eggs to a medium scramble. Season with salt and pepper to taste. Top with 1 oz shredded cheese and allow to  melt. Remove egg and cheese; set aside and place skillet back onto medium heat. 3. Portion 2 oz turkey and shape into a round patty. Cook in a skillet over medium heat until done. 4. Layer 1 waffle, 1 oz shredded cheese, eggs with cheese, sausage patty, and top with 2nd waffle. Read More

Dietitian Spotlight: Breakfast Stir-Fry

Jumpstart your day with a unique twist on a traditional breakfast with this yummy and hearty Breakfast Stir-Fry. We often think of rice as a part of a lunch or dinner entrée, however, several countries around the world use rice for many of their meals, including breakfast. Rice is an excellent staple to add to meals because it is packed with the energy you need to power through your day. Breakfast is called “the most important meal of the day” for a reason and this Breakfast Stir-Fry will help you to make it through that mid-morning slump. This recipe is also a great way to participate in National Rice Month! Nearly 85% of all rice Americans eat is actually grown right here on American soil, with Texas being one of the biggest rice-producing states. It has many nutrients including vitamin B, folate, iron and zinc. It’s also gluten-free and a great source of energy and fiber. Lastly, rice is pretty affordable and easy to cook, so you can enjoy these health benefits without breaking the bank. As if all the nutrients in rice aren’t enough, this recipe calls for Jennie-O lean turkey sausage which is a great source of quality protein to add to your morning routine. Just one serving provides 13 grams of protein to help keep you fueled throughout the day. This recipe could make your most important meal also your favorite one. Note: This recipe does not contain gluten, fish, shellfish, peanuts, or tree nuts.   Breakfast Stir-fry Yield: 4-5 servings   Ingredients: • 3 XL eggs • 2 Tbsp milk • Cooking spray • 8 oz cooked Jennie-O Lean Turkey Breakfast Sausage • 1/3 cup chopped Red onion • 1/3 cup chopped Yellow bell pepper • 1/3 cup chopped Orange bell pepper • Olive oil • 1/4 cup Sliced almonds • 2 cups cooked Brown Rice • 1/2 - 3/4 packet Kikkoman Stir Fry Seasoning • 4 cups kale, chopped • 3/4 cup feta Cheese •Salt and Pepper   Directions: 1. Heat skillet over medium-low heat and spray with cooking spray. Whisk eggs and milk in a bowl. Cook to a soft scramble. Set aside. 2. Cook turkey and break into medium sized crumbles. Drain excess fat and/or pour into bowl lined with paper towel. 3. Saute onion in olive oil until lightly cooked. Add bell peppers, almonds, and rice. Toss with stir fry seasoning.   4. Add turkey and eggs to rice mixture. Stir in kale and let rest for 2 minutes. Pour into bowl and top with feta cheese. Add salt and pepper to taste. Read More

A Pleasant Little Christmas Morning

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  It’s 6:37 am and the presents have already been torn into and there’s a lingering gift high. The next round of celebration won’t be happening for another 5 hours but the natives are restless. Santa’s cookies are half-eaten and out of the corner of your eye you see the youngest child eye the dessert like he’s about to devour it. Your oldest child keeps trying to open up the remaining presents (that are intended for extended family) under the tree because, why not? You’ve got two options. Pour a bowl of cereal and turn on a Christmas movie and pretend like it’s any other day OR bring the family into the kitchen for a post-present kitchen celebration. I hope you choose option two. Let Market Street help you with a menu and the best ingredients that all your little elves (big or small) will enjoy creating AND eating. Hot Chocolate with Marshmallows Winter Citrus Salad Chocolate Pancakes with Peppermint Whipped Cream Baked Eggs with Crusty Bread Hot Chocolate with Vanilla Marshmallows This recipe will require a little bit of prep work. However if time is short, grab some Organics Cocoa Mix and Dandies All Natural Vanilla Marshmallows from Market Street.   Ingredients chocolate syrup (recipe below) whole milk pinch of kosher salt homemade marshmallows (recipe below)   Directions 1) Place the whole milk and chocolate syrup into a saucepan. Stir well to combine. 2) Warm over low heat until syrup is incorporated with chocolate. Add a pinch of salt and stir. 3) Serve warm with homemade marshmallows   for the chocolate syrup Ingredients 1 cup cocoa powder pinch of salt 1 cup sugar 1 teaspoon vanilla extract 1 tablespoon light corn syrup 1 cup water   Directions 1) Place the sugar and water into a small saucepan, and make a simple syrup. Cook on low heat until the sugar has dissolved, about 10-15 minutes. Stir occasionally. 2) Combine the vanilla and salt into the simple syrup. Stir well. 3) Place the cocoa powder into a large bowl. In three batches, whisk the simple syrup into the cocoa powder. Mix thoroughly. 4) Strain the cocoa mixture back into the pan. Add corn syrup and cook over medium heat for 10 minutes. Stir occasionally. 5) Remove from the stovetop and bring to room temperature. Place in an airtight container and store in the fridge, up to three weeks.   for the vanilla marshmallows Author note: Store the marshmallows in an air tight container for up to three weeks. A candy thermometer is required for this recipe.  Also, a hand held mixer would work for this recipe, however a stand mixer makes it easier.   Ingredients 3/4 cup corn syrup 1 1/2 cups sugar pinch of kosher salt 1 cup and 2 tablespoons of ice cold water 3 packages plain gelatin 2 teaspoons vanilla extract 1/4 cup powdered sugar 3 tablespoons corn starch cooking spray (canola or vegetable oil)   Directions 1) In a large mixing bowl add 1/2 cup water. Sprinkle the gelatin evenly over the water. Add the remaining 2 tablespoons of water to any dry spots of gelatin. Dissolve the gelatin for 10 minutes. 2) Add the corn syrup, sugar, salt and 1/2 cup of water into a small saucepan. Attach the thermometer to the side of the pan. Cook the mixture over high heat until it reaches 250 degrees F. 3) Turn the mixer on to slow speed. Slowly pour the corn syrup mixture down the side of the bowl while the mixer is running. Once the entire mixture is poured into the bowl whisk on high speed for 12 minutes. 4) With one minute remaining add in the vanilla extract. Whisk until fully incorporated. 5) Meanwhile, combine the powdered sugar and corn starch into a medium sized bowl, stir well. Set aside. 6) Spray the inside of a 13×9 baking pan with canola oil. With a sifter, then add an even layer of powdered sugar inside of the pan.Evenly pour the marshmallow mixture into the pan. Smooth out the top of the marshmallows with a lightly oiled spatula. 7) Spray the top of the marshmallows with canola oil and add another even layer of sifted powdered sugar mixture. Keep the remaining powdered sugar mixture for later use. 8) Let the marshmallows set for 5-8 hours.   To cut the marshmallows: 1) Spray a spatula with canola spray. Move the spatula around the edges and bottom of the marshmallow to loosen it from the pan. 2) Place the marshmallow onto a cutting board lightly covered with powdered sugar. 3) Using a lightly oiled pizza cutter or knife, cut the marshmallows into 1 inch squares. 4) Once the marshmallows are cut, place a few batches of marshmallows at a time into the powdered sugar mixture. Coat the marshmallows on every side. Store in an airtight container. Winter Citrus Salad This salad is colorful, simple and healthy. It also can be made a night ahead so when it’s time to start breakfasting there will be something ready to nibble. There are no amounts listed on the fruits. This is to let you add the preferred quantity of whichever citrus is your favorite. If you prefer chunks of fruit opposed to slices of fruit, feel free to prepare the fruit according to your preference. The dressing may need to be doubled depending on how much fruit is used.   Ingredients Oranges Grapefruit Mandarins Tangerines Lemon Limes pomelos (if available) honey lime dressing (recipe below)   Directions 1) Slice each citrus to your preferred thickness. Arrange on a platter and drizzle with honey lime dressing. 2) Serve chilled or at room temperature.   for the Honey Lime Dressing Ingredients 2 tablespoons honey juice of 1/2 a lime zest of 1 lemon pinch salt 2 tablespoons fresh mint leaves, finely chopped   Directions 1) Place all ingredients into a small bowl. Whisk well to combine. Serve chilled or at room temperature. Mini Peppermint Pancake Muffins These mini peppermint pancake muffins will feel like a Christmas morning treat when you bake them up alongside your loved ones. Be sure to pick-up your favorite brand of pancake mix from Market Street (I prefer Stonewall) to make these lovelies. Don’t forget the toppings too-- it might be the best part!   Author note: To make these mini pancake muffins a bit more “minty” add a drop of peppermint extract to the batter.   Ingredients 3/4 cup candy canes, crushed (about 7-8 candy canes) 2 cups pancake batter (use your favorite mix) cooking spray chocolate syrup, for topping maple syrup, for topping whipped cream, for topping sprinkles, for topping   Directions 1) Heat the oven to 400 degrees. 2) Add the crushed candy canes to the pancake batter. Mix well. 3) Coat mini muffin tins with cooking spray. Fill the tins about 2/3 of the way. 4) Place in the oven and bake for 11-12 minutes, or until golden on the edges. Broiled Eggs with Garlic and Goat Cheese Every sweet bite deserves a salty one as well. Speak to your savory breakfast eater with a tantalizing batch of baked pasture raised eggs and toasted crusty bread made fresh from the Market Street bakery. A glass or ceramic pie pan also works for this recipe. If you want to double the recipe, use two pie pans. This is a easy way to serve breakfast to a crowd.   Ingredients 3 tablespoons unsalted butter 1/4 cup cream 6 eggs 1/4 teaspoon kosher salt 4 garlic cloves, chopped 1/4 cup crumbled goat cheese 1/2 cup arugula, chopped hot sauce   Directions 1) Heat the broiler to 500 degrees. 2) Crack the eggs and set aside. Prepare all other ingredients (chop garlic, chop arugula, crumble goat cheese). 3) In a 9 inch tart pan, add the butter and cream. Adjust the oven rack so the pan is 6 inches from the broiler and broil for 3 minutes. 4) Remove pan. Add the eggs and then evenly distribute the salt, garlic and goat cheese. Place back into the oven. 5) Broil for 4-5 minutes and remove (4 minute for a runny egg, 5 minutes to a cooked egg). 6) Top with arugula and hot sauce. Serve warm with crusty bread. Read More

Color Your Basket with Eggplant Quesadillas

  You've probably seen this vegetable in the supermarket. Or you’ve spotted it on the menu at your favorite Italian restaurant in the form of breaded and deep fried eggplant parmesan. Well, did you know that there are many different ways you can eat eggplant? You can grill them and eat them as a side item, include them with your favorite stir-fry blend or use them as a pizza crust. The possibilities are endless! One of our favorite ways to prepare eggplants is by grilling them with some olive oil, salt and pepper.   The great thing about eggplants is they can be used as a meat alternative in any recipe because of their meaty texture when cooked. They have a very mild, but earthy flavor that combines well with most flavor profiles. This vegetarian quesadilla recipe utilizes the meaty texture of this vegetable and acts as a great meat substitute. You also get all of the wonderful health benefits associated with eggplants as well!   Did you know that eggplants are great for a heart healthy diet too? They are a good source of fiber, Vitamin C, Vitamin B6 and other important phytonutrients which help promote heart health. The purple hue that you associate with eggplants comes from the anthocyanin content which is a powerful antioxidant. Antioxidants are those compounds that go around removing harmful oxygen particles, or free radicals, in the body. Eggplants are actually ranked within the top 10 vegetables with the ability to absorb these dangerous molecules! This vegetable also contains a compound called Nasunin which is another anthocyanin associated with the deep purple hue. This compound is considered cardioprotective, but it does not lose its power after cooking. All of these qualities combined make eggplants a wonderful addition to any heart healthy diet! One cup (a serving) of eggplant provides 20 calories and 2.5 grams of fiber! We don’t know about you, but only 20 calories for a full cup of eggplants is incredible! You could eat 2 cups for ONLY 40 calories and you get 5 GRAMS of fiber!! That’s a hearty portion size for very little calories!     Erin’s Adobo Eggplant Quesadillas Adapted from the Easy Vegetarian Kitchen by Erin Alderson   Ingredients: Adobo Seasoning 1 tablespoon smoked paprika ½ tablespoon onion powder ½ tablespoon Mexican oregano 1 teaspoon garlic powder 1 teaspoon chipotle powder ½ teaspoon cumin 1 tablespoon brown sugar pinch of salt and pepper 1 tablespoon olive oil   Eggplant 2 small eggplant, sliced into ¼ inch pieces olive oil, for drizzling 1 ½ - 2 cups shredded Jack cheese handful of cilantro lime slices, for serving 4 whole grain tortillas   Instructions 1) In a small bowl, whisk together all the seasoning ingredients. 2) Heat a grill pan to medium heat. Set the eggplant slices on a large plate and drizzle of olive, salt and pepper. Place eggplant on the grill, and cook for about 2 minutes per side, until dark grill marks form. Remove from the grill and generously brush both sides of the eggplant with the adobo paste mixture. 3) Assemble quesadillas with the cheese, 3-4 eggplant slices and cilantro. Fold the tortilla over the toppings and grill each side of the quesadilla until the cheese is melted and the tortillas are charred on the outside (about 3 minutes per side). Press down with a spatula to help them along. 4) Serve with extra adobo paste, lime slices and fresh cilantro   Read More

Gluten Free Nachos

  People traditionally don’t think of nachos as something that is considered healthy, but we are always looking for ways to make things more nutritious for you and this is no exception to that rule. This recipe combines the delicious flavors of nachos, fish, cheese and mangos. Sounds good, right?     Normally people steer away from blue colored items unless it’s produce because it’s associated with being overly processed or fake. Blue corn tortilla chips, on the other hand, are 100% natural in their blue hue because they are made from blue corn! Now you must be wondering what the difference is between blue corn tortilla chips and regular tortilla chips. Researchers have found that blue corn contains 20% more protein compared to white corn products. The blue color of the chips also means that they contain important anthocyanins which act as powerful antioxidants and scavengers of free radicals. The blue corn variety offers 30x more antioxidant power compared to the white corn varieties.   Did you know that you can also enjoy corn when you are following a gluten-free diet? Corn is naturally gluten-free and can be safely consumed by people adhering to this diet. Further, corn is also considered a whole grain and is a good source of fiber. This recipe is especially great for people who are new to the diet because typically nachos are considered a no-no. You can easily follow a gluten-free diet while still enjoying delicious nachos, especially with a simple swap like exchanging traditional corn tortilla chips for blue corn tortilla chips.     Rainbow Fish Taco Nachos   Ingredients: 1 tablespoon olive oil 2 tilapia fillets 2 teaspoons cajun or blackening powder 6 ounces (4 big handfuls) blue corn tortilla chips 4 ounces freshly-shredded monterrey jack cheese Rainbow mango slaw (see below) Optional toppings: crumbled cotija cheese or queso fresco, extra chopped fresh cilantro   Rainbow Mango Slaw: 1 avocado, peeled, pitted and diced 1 jalapeno, seeded and diced 1 mango, peeled, pitted and diced half a red bell pepper, core removed and diced half a small red onion, peeled and diced 1 cup shredded fresh cilantro leaves, loosley packed juice and zest of one lime   Instructions 1) Preheat the broiler. 2) Heat olive oil in a large saute pan over medium-high heat. Add tilapia and cook 3 minutes on each side, turning once, or until the fish flakes easily with a fork. Remove from heat and transfer the fish to separate plate to cool. Use a fork to flake the fish into bite-sized pieces. 3) While the fish is cooking, spread the chips out evenly on a large baking sheet. Sprinkle evenly with the cheese. Place the sheet in the oven under the broiler until the cheese is melted, about 1 minute. Watch the oven carefully so that the cheese doesn’t burn.) Remove, then top the chips evenly with the mango slaw, bite-sized tilapia, and optional toppings. 4) Serve warm. 5) For Mango Slaw: Toss all the ingredients together in a large bowl until combined. Use immediately on the nachos. Read More

Corn Frittata

  Corn is a staple summer vegetable for most families in the south and can be used in many different ways. Corn sometimes gets a bad reputation for being a starchy vegetable, but it actually has some great health benefits! Corn supplies the body with carbohydrates which give your body energy to get you through those hot summer days! Along with carbohydrates, according to the USDA, corn is also a great source of potassium, niacin, and even vitamin A. Depending on your cheese preference, this dish will also provide you with plenty of protein and will help you build strong muscles and bones. Watching your portion sizes is one of many ways to help manage and regulate blood sugar levels, and when the correct amounts of carbohydrates and protein are consumed, your body will get exactly what it needs to perform your daily tasks.   Despite corn being a starchy vegetable, this recipe can be considered diabetes friendly. A frittata is an egg-based dish that can be served as an entree at breakfast, lunch and dinner. With the primary ingredient being eggs, this meal packs a protein punch. Protein is essential for people watching their blood sugar levels because it helps to slow down digestion in the body. Even though this recipe calls for corn, the combination of protein helps to make this a complete dish and even a great option for people with diabetes. The best part though is that you are Coloring your Basket Yellow this June!    Corn Frittata Ingredients: 1 tablespoon olive oil 1 cup chopped red onion (about ½ large onion) 8 large eggs 1 cup shredded (such as Manchego, swiss, cheddar, or queso fresco) ½ cup 2% milk ¼ teaspoon salt ¼ teaspoon ground red pepper 1 cup grilled corn kernels (from approximately 1 and ¼ ears) ½ cup basil, chopped    Directions 1) Preheat oven to 350°. 2) Heat the oil in an ovenproof 10-12-inch pan over medium-high heat. Add the onion and cook for about 6 minutes, until translucent. 3) Meanwhile, in a large bowl, whisk the eggs. Add the cheese, milk, salt, ground red pepper, corn and basil and whisk again. 4) Pour the egg mixture into the pan with the onions. Cook for 6 minutes over medium-high heat until the edges are set. 5) Transfer the sauté pan to the oven and cook for 15-18 minutes, until the top looks dry and the egg mixture is completely set. Carefully remove from oven, cut into 6 wedges and serve. Leftovers can be kept in the refrigerator for up to 3 days.   Adapted from Frances Largeman-Roth   This recipe is provided by Kelsey Jones; she is a dietetic intern from Texas Tech University. Kelsey graduated with a BS in Nutritional Sciences and Dietetics from Texas Tech University where she is also working on a MS degree. She enjoys attending TTU football games and cheering on the Red Raiders. Wreck Em!    We can help you eat more fruits & vegetables! Fruits & Veggies--More Matters is a health initiative focused on helping Americans increase fruit and vegetable consumption for better health. The program is spearheaded by Produce for Better Health Foundation (PBH), a nonprofit organization that has partnered with the Centers for Disease Control & Prevention (CDC) to help spread the word about the health benefits of adding MORE fruits and veggies to your diet. Products and recipes that carry the logo must meet strict nutrition criteria. These standards are set by CDC, the leading public health authority for the brand, to ensure products and recipes promoting the brand offer an overall healthy nutrient profile.  Read More

One Pan Autumn Chicken Dinner

Blog post by the Market Street Dietitian Team. Find out more about them here. Fall is in full swing - the days are (a little) cooler, the sun sets earlier, and the nights are longer. This One Pan Autumn Chicken Dinner is the perfect meal for a fall day.  It’s easy to put together and the best part is that it's all cooked in one pan!  Easy prep, easy cooking and easy clean-up makes for a great meal in our book!  Oh, and did we mention it’s delicious and nutritious? Sometimes finding that balance of protein, carbs, fiber, fats and good taste can seem like a big challenge. The chicken brings some great protein to this dish. The sweet potato provides some great vitamin A and the Brussel sprouts, apples, and shallots add potassium, vitamin C and fiber. Even the olive oil adds nutrients to this dish by providing good fats and some vitamin E. So what about taste? That’s where the vinegar, herbs, salt, pepper and even a little bacon come in to do their job. What a great way to sneak in a ton of nutrition while serving up lots of flavor. Enjoy! One Pan Autumn Chicken Dinner Ingredients: 4  5 (6  7 oz) bonein, skinless chicken thighs 4 Tbsp olive oil, divided 1 1/2 Tbsp red wine vinegar 3 cloves garlic, minced 1 Tbsp each minced fresh thyme, sage and rosemary, plus more for serving Salt and freshly ground black pepper 1 large sweet potato (peeled if desired), chopped into 3/4inch cubes 1 lb Brussels sprouts, sliced into halves 2 fuji apples, cored and chopped into cubes 2 shallot bulbs, peeled and sliced about 1/4inch thick 4 slices hickory smoked bacon, chopped into 1inch pieces Directions  1) Preheat oven to 450 degrees. Pour 2 Tbsp olive oil, red wine vinegar, garlic and herbs into a gallon size resealable bag, add chicken, season with salt and pepper then seal bag and massage mixture over chicken while working to evenly distribute herbs. Set aside and let rest while chopping veggies. 2) Place sweet potato, Brussels sprouts, apples and shallot on a large rimmed baking sheet. Drizzle with remaining 2 Tbsp olive oil then toss to evenly coat and season with salt and pepper to taste. Spread into an even layer then set chicken over veggie/fruit mixture. Sprinkle bacon (separate any pieces that stick together) evenly over veggie/fruit mixture. 3) Roast in preheated oven until chicken and veggies are golden brown, about 30 minutes (chicken should register 165 degrees in center). Broil during last few minutes for a more golden skin on chicken if desired. Sprinkle with more herbs and serve immediately. Read More

Dietitian Spotlight: Tuscan White Bean Soup

There is nothing like a warm bowl of soup on a chilly fall evening! This recipe for Tuscan White Bean Soup, full of Italian inspired flavors and hearty nutrition, is sure to warm you to the core! Beans are an inexpensive ingredient that add bulk to recipes, along with an array of nutrients that will keep you full and satisfied throughout the day. Beans, including the cannellini beans used in this recipe, are a part of the legume family. Other legumes include lentils, peas, chickpeas, peanuts and soybeans. Legumes are considered a nutrient-rich food, as they provide a large variety of nutrients and only a moderate amount of calories. Beans are a great protein source, and can serve as a meat alternative. Additionally, beans are full of folate, iron, potassium and magnesium. A couple of things you won’t find much of in beans are fat, sodium and cholesterol, but we are just fine with that! The impressive fiber content of beans (an average of 7 or more grams of total dietary fiber per ½ cup serving!) as well as the nutrition facts previously mentioned make beans a great food to consume for reducing the risk factors associated with cardiovascular disease. Fiber content helps to keep you feeling full, and it is also an important part of the digestive system. Along with the heart healthy benefits, consuming fiber can help decrease the risk for developing diabetes, obesity, high blood pressure, and gastrointestinal diseases! When buying canned beans, a low-sodium or no-salt-added variety is the best choice, as it leaves you in control of the amount of salt added to the recipe! Buying reduced sodium chicken or vegetable stock will also help lower the sodium content of this soup. Ingredients: 4 ounces bacon, finely diced 1 small white onion, peeled and diced 5 cloves garlic, peeled and minced 8 cups low sodium chicken stock or vegetable stock 4 (15-ounce) cans cannellini beans, rinsed and drained 1 bay leaf 1 large sprig fresh rosemary salt and freshly-ground black pepper *for serving: freshly-grated Parmesan, 100% whole grain bread Directions: Heat bacon in a large stockpot over medium-high heat.  Cook until crispy. Transfer the bacon to a separate plate, using a slotted spoon, reserving about 3 tablespoons of bacon grease in the stockpot.  (Discard any extra grease, or you can substitute olive oil in place of the 3 tablespoons of bacon grease.) Add onion and cook for 5 minutes, stirring occasionally, until soft and translucent.  Add garlic and cook for 1-2 minutes until fragrant, stirring occasionally. Add chicken stock, beans, bay leaf, rosemary and half of the cooked bacon.  Stir to combine.  Continue cooking the soup until it reaches a simmer.  Then reduce heat to medium-low, cover partially, and let the soup simmer for 10-20 minutes so that the flavors will meld. Add salt and pepper to taste. Remove the bay leaf and rosemary. Serve warm, topped with the extra bacon.  Garnish with Parmesan and serve with bread. Recipe adapted from gimmesomeoven.com Read More

Dietitian Spotlight: Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate

Weight management is always a hot topic, but especially so during the holidays. Unfortunately, many people interpret dieting to mean they have to eat bland and boring foods and that they are going to be hungry all the time. The fact of the matter is that if you are constantly hungry and feeling deprived, attempting to lose or manage your weight will be miserable and unattainable.   Therefore, we think it is incredibly important that while trying to manage weight, you fill your body with nutrient dense foods that are full of flavor and nutrition, but just don’t overdo it on the calories. The best way to do that is to eat lots of vegetables, whole grains, protein and fruit! These foods are full of fiber so they keep you feeling satisfied for longer. Whole grains are a great way to add satisfying fiber, protein, and important nutrients to your diet. This recipe is a great way to try a new whole grain you may never have had before like quinoa, freekeh or farro. Each of these offer a unique composition of vitamins and minerals as well as flavor. Have fun experimenting with different whole grains this Thanksgiving and have confidence that you’re serving some good nutrition to your family. The addition of vegetables and fruit such as Brussels sprouts, apples and dried cranberries to this salad provide even more fiber, vitamins, and minerals, as well as the comforting feeling of fall on a plate! So whether you are trying to manage your weight, or if you just want an interesting new recipe for your Thanksgiving menu, this salad is sure to be a winner!   Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate Ingredients: ½ cup whole grain Freekeh, quinoa, wild rice or your favorite whole grain 1 pound Brussels sprouts, outer leaves peeled, stemmed and halved if large 4 tablespoons oil 1 medium onion, diced 1 large Granny Smith apple, peeled, cored and diced 2 tablespoons honey Juice of ½ medium lemon ¼-1/3 cup dried cranberries Arils of ½ large pomegranate ¼-1/3 cup parsley, finely chopped ¼ teaspoon salt or to taste Freshly ground black pepper   Directions:     On the stovetop in a small saucepan, place ½ cup of freekeh and 1 ½ cups of water or broth and bring to a boil. Stir, reduce heat to simmer. Cover and cook. Remove from heat and let stand for 5 minutes. Drain any remaining water and set aside.     Pre-heat the oven to 400F. Toss 2 tablespoons of oil and 1/8 teaspoon salt with the Brussels Sprouts, spread on a parchment paper lined cookie sheet and roast for 20 minutes while turning once with a spatula at the 15-minute mark. If you want them more charred, roast for 5-10 minutes longer with another turning in between. Set aside.     On low/medium heat add 2 tablespoons of oil to a large sauté pan. Add the onions and sauté for a few minutes until the onions are soft and translucent. Do not caramelize onions. Add the diced apple and lemon juice to the onions and continue cooking a few minutes longer until the apples are soft but not mushy. Add the honey, 1/8 teaspoon of salt and some freshly ground black pepper and continue sautéing for a couple of minutes.     Add the freekeh and Brussels sprouts to the pan and stir through. Take off the heat and add the dried cranberries, pomegranate seeds and parsley. Mix and add salt and pepper if needed to taste. Serve warm or at room temperature. Recipe adapted from www.foodwanderings.com Read More

Roasted Turkey

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Roasting a turkey for the first time is a BIG deal. Let me restart. Cooking a turkey, whether it’s your first time or 50th time is a BIG deal. There’s many reasons for the enormity of this project. First off, a turkey is a large piece of meat. Whether you’re a seasoned cook or not, cooking it to perfection is a tricky endeavor because of the size. The size affects thawing time, ease of handling (let’s face it, 16 pounds of anything can be a little cumbersome to pick up, twirl around, brine and stuff), cooking time and ease of carving. The turkey might be the one of the most intimidating items to prepare for the American cook. Second, individuals are in the kitchen increasingly less these days. To automatically jump into the kitchen and whip up a deliciously cooked bird (and multiple side dishes) can be daunting simply for the fact that cooking is something people are not comfortable with. Thanksgiving requires A LOT of time in the kitchen and the turkey is often the center piece. Third, the turkey (and this is my opinion) is probably one of the least eaten pieces of the Thanksgiving spread. While there is ritual involved in the turkey preparation, removal from the oven and carving of the golden turkey, this large bird can be unenjoyable to eat because it is overcooked, under seasoned, etc. etc…. This all goes back to my main point. The turkey, while a nostalgic symbol of American pride and history, is a BIG piece of meat to cook. It can be tricky. Plus when you add in all the other delicious and irresistible side dishes, Thanksgiving can be overwhelming. Today, with the many conveniences of prepared food it has become common for many families (mine included) to allow others to prepare the turkey for you while the side dishes and desserts are prepared at home. I have seen Market Street’s turkeys and they look spectacular and I will say it is very tempting to allow their skilled cooks to tackle this project. Not this year though. This year is YOUR year to make the turkey and make it well. Let me throw a curve ball. Let Market Street prepare the sides (because have you tried their praline sweet potatoes and green been casserole?) this year and let this recipe guide you to a beautifully and easily cooked turkey. I mean, Thanksgiving is about American tradition and cooking a turkey is something more than likely a long line of your family members have done. Let this bird be an homage to family memories in the kitchen. To bypass all the craziness that is grocery shopping around Thanksgiving, you can even let Market Street shop for you. All you need to do is pick it up at the store (OR have it dropped off on your doorstep). The beauty of online shopping with Market Street is that your 15 pound organic turkey will be delivered to your door step along with all the brining ingredients (which I’ve detailed below). Now, take a deep breath. You’ve got this. Market Street’s got this. We’re all here to support you on your big turkey day. Good luck and Happy Thanksgiving. Roasted Turkey   Author note: The first roasted turkey recipe my husband and I ever cooked was Alton Brown’s. His method of roasting is complete and thorough. We have never roasted a turkey any other way. While the brine and stuffing recipe is A Pleasant Little Kitchen’s, the cooking method is 100% Alton Brown’s.   Ingredients for the brine 2 gallons cold water 1 apple juice 1 1/3 cups kosher salt 1 cup brown sugar 2 tablespoons peppercorns 1 tablespoon allspice berries 2 tarragon sprigs 4 thyme sprigs 4 rosemary sprigs 2 garlic cloves, halved 1 onion, halved 1 apples, quartered 2 inch fresh ginger pieces, peeled 1 12-18 pound turkey   Directions 1. Place all ingredients in a large stock pan. Heat the brine until sugar and salt have dissolved, stir occasionally. Remove the brine from the heat and bring to room temperature. 2. Remove the turkey from the packaging. If there is anything inside the turkey cavity (neck, giblets, etc.) remove these items as well. 3. Place the turkey in a 32 quart plastic container. Pour the cooled brine over the turkey. 4. Place the turkey into the fridge and let brine for at least 12 hours, up to 24 hours.   Ingredients for the turkey 1 garlic, halved 1 onion, halved 1 apple, quartered 1 tablespoon peppercorns 1 tablespoon allspice berries 2 tarragon branches 3 thyme sprigs 3 rosemary sprigs canola oil   Directions 1. Heat the oven to 500F. 2. Remove the turkey from the brine. Rinse the turkey and pat dry with paper towels. 3. Place the turkey on a large rimmed baking sheet. 4. Sprinkle the peppercorns and allspice berries in the bottom of the turkey cavity. Stuff the cavity with the remaining aromatics. After stuffing the turkey, truss the wings and legs to form a compact shape. This will help with even cooking and makes for a better presentation. 5. Place the turkey on a roasting pan and lather the turkey with canola oil. 6. Roast the turkey at 500F for 30 minutes. 7. After 30 minutes, reduce the oven temperature to 350. 8. Remove the turkey from the oven and insert an oven-safe thermometer into the thickest part of the breast. 9. Return the turkey to the oven and cook until the internal temperature reaches 155F. 10. This will take 2 - 2 1/2 hours, depending on the exact weight of the turkey. 11. Peek at the turkey (without opening the oven) with about 30 minutes to go. If the breast skin is getting too dark, place a double piece of foil over it to shield it from the heat during the remainder of the cooking. 12. Remove the turkey from the oven and allow to cool for at least 20 minutes prior to carving. Read More

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Dietitian Spotlight: Kodiak Waffle Sandwich

Dietitian Spotlight: Breakfast Stir-Fry

A Pleasant Little Christmas Morning

Color Your Basket with Eggplant Quesadillas

Gluten Free Nachos

Corn Frittata

One Pan Autumn Chicken Dinner

Dietitian Spotlight: Tuscan White Bean Soup

Dietitian Spotlight: Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate

Roasted Turkey

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