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Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

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

Friday, March 10, 2017 3:06:00 PM

Have you ever wanted to get away from the daily hustle and bustle and go for a trip? Give this recipe for salmon with creamy lemon-dill sauce with orzo asparagus a try. This Mediterranean-inspired dish will make you feel as though you traveled halfway around the globe, while getting to enjoy the comfort of your own kitchen. Furthermore, this delicious recipe is packed with …
» Read More
Heart Healthy Parmesan Oat Crusted Chicken

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Brown

Wednesday, April 13, 2016 9:30:00 AM

We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread …
» Read More
Dietitian Spotlight: Basil Butter Bowtie Pasta

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

Friday, February 17, 2017 6:10:00 PM

With heart disease being the number one cause of death around the world, most of us know or have heard that a heart healthy diet is important. In fact, research has shown that following a heart healthy diet and being physically active most days can help lower your risk of heart disease significantly.

A heart healthy diet doesn’t need to be something that’s complicated …
» Read More
Strawberry Basil Grilled Cheese with Red Pepper Jelly

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket White, Color Your Basket Brown

Wednesday, April 6, 2016 9:30:00 AM

The dietitians at Market Street have been moving through the color wheel this year, and we’re continuing on with white and brown foods in April. People typically consider these boring and drab colors, especially when it comes to food. This could not be farther from the truth--white and brown foods have great health benefits! For example, they contain flavonoids and …
» 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
November is National Diabetes Month

Tags: diabetes, glucose screenings, managing diabetes, market street, registered dietitians, national diabetes month

Wednesday, November 4, 2015 9:30:00 AM

November is National Diabetes Month. This year’s theme for American Diabetes Month® is “Eat Well, America!” According to the American Diabetes Association, Diabetes affects nearly 30 million children and adults in the U. S. today – nearly 10 percent of the population. Every 19 seconds someone in the U.S. is diagnosed with diabetes. As dietitians, we want to help …
» Read More
28 Day Challenge: Week Two

Tags: market street, Market Street Registered Dietitians, 28 Day Challenge

Wednesday, January 11, 2017 12:02:00 PM

Congratulations, you survived the first week of the 28-Day Challenge! It wasn’t that hard, was it? We hope we have convinced you that these small changes aren’t too difficult to make. Now don’t forget to keep taking your MVI, Omega 3, and probiotic as we move on to the next week. (If you still need to download the 28 Day calendar or need more 28 Day Challenge info, click here). …
» Read More
Rethink Snacking with Salted Dark Chocolate Popcorn

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket White, diabetes

Wednesday, April 27, 2016 9:30:00 AM

Sometimes certain foods can get a bad reputation for various reasons. One food that has definitely been a victim of neglect in the snack world is popcorn! Because popcorn is a product of corn, it is typically thought of as “bad” and high in carbohydrates (sugar). We're here to shed new light on this delicious product! (Now disclaimer here, we are not talking about the …
» Read More
Baked Salmon with Garlic and Dijon

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

Wednesday, June 15, 2016 9:30:00 AM

Condiments are a fun way to spice up any recipe! For the month of June we are celebrating the color yellow, and what better ingredient to highlight than MUSTARD. Mustard has been around for thousands of years and was first used by the ancient Greeks for medicinal reasons. Mustard is made from mustard seeds which are considered to be high in antioxidants, omega-3 fatty …
» Read More
Blueberry Breakfast Quesadillas

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

Wednesday, September 28, 2016 9:30:00 AM

When we think of superfoods, the first one that usually comes to mind is the blueberry, and with good reason! Blueberries are one of nature’s great treasures and when it comes to nutrition, blueberries prove that good things really do come in small packages. These little gems know how to pack a punch with immune-boosting antioxidants, fiber, and manganese.

Blueberries …
» Read More

10 Information Results For bryan foods

Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

Have you ever wanted to get away from the daily hustle and bustle and go for a trip? Give this recipe for salmon with creamy lemon-dill sauce with orzo asparagus a try. This Mediterranean-inspired dish will make you feel as though you traveled halfway around the globe, while getting to enjoy the comfort of your own kitchen. Furthermore, this delicious recipe is packed with numerous health benefits. In general, foods commonly on a Mediterranean menu are rich in nutrients important to one’s health. A typical plate has a large amount of vegetables, fruits, whole grains, legumes, beans, fish and seafood. These foods also tend to be unprocessed, so they retain even more of their nutritional value. They contain different nutritional components that help to keep chronic diseases at bay, such as diabetes, heart disease, Alzheimer’s and cancer. People of the Mediterranean region are known to live longer, healthier lives with their diets playing a large factor.   People with diabetes are at a higher risk for developing heart disease. It is important to consider eating foods that are heart healthy. Many people have a negative perspective on fat and do not consider them good for heart health. There are definitely less healthy versions of fat that we can find in fast foods and junk/processed foods, which are called saturated fats and trans fat, but not all fat is bad for you. Some healthier fats include olive oil, avocados, canola oil, nuts and omega 3s found in fish. It is important to include these in your diet as they keep the body functioning normally, provide a source of energy, help to absorb some vitamins and keep skin and tissues healthy. You’ll get a source of healthy fats in this recipe from the salmon (source of omega 3s) and olive oil. This recipe is a great heart healthy option, while still full of flavor. The Greek yogurt and salmon give this dish a kick of protein. When paired with the orzo, it provides a winning protein-carbohydrate combination. The whole grain orzo used in the recipe is a complex carbohydrate and a great source of fiber. This pairing helps to keep you feeling full long after the meal is over. Furthermore, the steady energy provided will limit blood sugar spikes and feeling drowsy after eating. The recipe is a Mediterranean treat full of essential nutrients and health benefits. Enjoy your Mediterranean adventure!     NOTE:  If you’re in a hurry or do not like preparing fish, let Market Street help you.  We can season and steam the salmon while you shop.    Salmon with Creamy Lemon-Dill Sauce with Orzo Asparagus Saute Ingredients: 3/4 lb salmon, fillet, skinned 1 Tbsp butter, melted 1/2 tsp + 1/2 tsp bottled minced garlic, divided 1/4 tsp and 1/4 tsp salt and pepper, divided 1/2 lemon 1/2 cup plain greek yogurt 1 Tbsp chopped fresh dill (or 1 tsp dried) 1 lb asparagus 1 cup orzo 1 Tbsp olive oil Instructions Preheat oven to 425 F. Place salmon on a foil-lined baking sheet. Stir together melted butter, garlic, salt and pepper; brush over salmon. Bake 10 to 15 minutes or until salmon flakes with a fork. Meanwhile, cut asparagus into 3-inch pieces. Cook orzo according to package directions, adding asparagus during last 2 minutes of cooking. Drain orzo, and place in a serving bowl. Add oil, garlic, salt and pepper; toss. Grate rind from lemon; juice lemon. Stir together yogurt, lemon rind, lemon juice, and dill. Serve with salmon and orzo. Read More

Heart Healthy Parmesan Oat Crusted Chicken

  We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread chicken breasts? Preparing chicken like this is a simple and healthy swap that has great health benefits! By adding the oats, you have amped up the fiber content of the chicken without making sacrifices in the flavor department.    Typically breaded foods have a connotation for being unhealthy, high in fat, and not something included in a heart healthy diet. BUT, this recipe uses oats instead of white flour to bread the chicken. And instead of deep frying the chicken, the filets are simply baked in the oven. Since oats are considered a whole grain, the fiber content of the meal is increased significantly. These two simple swaps can take a fat-packed meal and turn it into a heart healthy powerhouse!   Eating foods that are high in fiber increases the feeling of fullness and decreases your risk of chronic disease. In a study by Harvard, it was found that diets higher in fiber reduced the risk of heart disease by up to 40% (JAMA). Further, oats are considered a whole grain and provide vital nutrients like B Vitamins (Thiamin, Niacin, Riboflavin and folate), Magnesium, Selenium, and Iron. All of these combine to help the body function at its optimum and protect your heart from chronic diseases. Pair the chicken with a side of fresh, frozen, or low sodium canned vegetables for a well-balanced dinner tonight! The beauty of this recipe is you get to see all the wonderful foods that come in hues of brown. This delicious recipe gives you a taste of all the flavors you can get from Coloring Your Basket Brown!    Parmesan Oat Crusted Chicken Ingredients: 3 garlic cloves, minced 2 c uncooked old fashioned rolled oats 2/3 cup grated parmesan 1 tsp salt 1 tsp smoked paprika 1 tsp ground black pepper ½ teaspoon dried basil ½ teaspoon dried oregano 1 teaspoon dried parsley ½ c olive oil 6-8 boneless, skinless chicken breasts   Directions 1) Preheat oven to 400 F. 2) Combine all ingredients, except oil and chicken, in a food processor or blender and process until a coarse flour texture. 3) Coat chicken breasts in olive oi, then roll in oat flour mixture. Place chicken on sheet pan or baking dish, coated with cooking spray. Pat the remaining oat mixture on top of chicken. 4) Bake uncovered for 20-25 minutes, depending on thickness of chicken. 5) Remove from oven and allow to rest for 5-10 minutes for maximum juiciness.   Read More

Dietitian Spotlight: Basil Butter Bowtie Pasta

With heart disease being the number one cause of death around the world, most of us know or have heard that a heart healthy diet is important. In fact, research has shown that following a heart healthy diet and being physically active most days can help lower your risk of heart disease significantly. A heart healthy diet doesn’t need to be something that’s complicated either! Simply eat a variety of foods that include nutrient-dense fruits, vegetables, whole grains, low fat dairy, lean meats, fish, nuts, seeds and legumes. It is recommended to limit foods that are high in saturated and trans fats, salt and added-sugars. Finally, find enjoyable ways to incorporate activity into your every day routine, with the goal of being physically active 30 minutes every day. This recipe for Basil Butter Bowtie Pasta is a heart healthy meal that the whole family will enjoy. It's quick, delicious and another way we're helping you Build a Better Meal this year. And if you're interested in learning more about following a heart healthy diet to help prevent the onset or progression of heart disease, come attend one of our FREE dietitian-led grocery store tours (you can sign up here)!     Basil Butter Bowtie Pasta with Shrimp Serves 4 Prep time: 5 minutes Cook time: 15 minutes Ingredients 12 oz bow tie pasta 1 can (14 oz) reduced sodium chicken broth ½ cup chopped fresh basil 2 T unsalted butter 2 t Italian seasoning (preferably salt free) 1 lb shrimp* (raw, peeled and deveined) 4 cups fresh baby spinach *Optional garnish with Parmesan cheese   Directions Cook pasta according to package directions. While pasta is cooking, combine butter, broth, basil, and seasoning in a large skillet over medium heat and bring to a simmer. Add shrimp to sauce and cook approximately 2 minutes on each side. Once shrimp has cooked through, add drained pasta and spinach and gently toss to allow spinach to wilt. Garnish with Parmesan cheese if desired.   Read More

Strawberry Basil Grilled Cheese with Red Pepper Jelly

  The dietitians at Market Street have been moving through the color wheel this year, and we’re continuing on with white and brown foods in April. People typically consider these boring and drab colors, especially when it comes to food. This could not be farther from the truth--white and brown foods have great health benefits! For example, they contain flavonoids and are high in fiber. This recipe for Strawberry Basil Grilled Cheese with Red Pepper Jelly is the perfect combination of white and brown foods.    What’s better than a grilled cheese?! It’s simplicity and speediness is hard to beat. The crunchy, golden brown sides and warm, gooey cheese beckon even those with the best of resolve. But with an average sandwich containing close to 500 calories and 10 grams of saturated fat, it doesn’t make sense for those watching their waistline. With a few tweaks, enjoying a grilled cheese is still entirely possible. Here are some of the best ways to include grilled cheese without the post grilled guilt.   Include loads of flavor: It keeps your taste buds distracted. With sweet and spicy red pepper jelly or honey, juicy strawberries, fresh basil and peppery arugula your mouth will not miss that extra bit of cheese.   Include a variety of textures: from the chewy bread, soft cheese, smooth jelly and crunchy greens every bite will be an adventure. TIP: to avoid “frying” your grilled cheese in a pan of butter, use a panini press or place another pan on top of your grilled cheese to get that satisfying crunch without the extra calories.   Include a rainbow of colors: You’ve heard it before, we eat with our eyes. This month our goal is to help you Color your Basket white and brown. We’ve got that covered with the goat cheese and bread but adding a few pops of color can take a monochromatic meal and make it kaleidoscopic.   This gourmet grilled cheese meets all the criteria. Here’s to a delicious, colorful and figure friendly sandwich.    Strawberry Basil Grilled Cheese with Red Pepper Jelly Ingredients: Yield: 3 sandwiches   1 (4-oz) goat cheese, feta cheese or queso fresco, softened 6 whole grain bread slices 4 ½ teaspoons red pepper jelly or honey ¾ cup sliced fresh strawberries 15 large fresh basil leaves 1 1/2 cups fresh watercress, arugula or spinach Salt and pepper to taste   Directions 1)Spread goat cheese (or cheese of choice) on 1 side of 3 bread slices. 2)Spread pepper jelly (or honey) on 1 side of remaining bread slices; layer with strawberries, basil leaves, and watercress. 3) Sprinkle with salt and pepper to taste. 4) Top with remaining bread, goat cheese sides down.  5) Cook sandwiches in a large, lightly greased nonstick skillet over medium heat 2 to 3 minutes on each side or until golden brown.   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

November is National Diabetes Month

  November is National Diabetes Month.  This year’s theme for American Diabetes Month® is “Eat Well, America!”  According to the American Diabetes Association, Diabetes affects nearly 30 million children and adults in the U. S. today – nearly 10 percent of the population.  Every 19 seconds someone in the U.S. is diagnosed with diabetes. As dietitians,  we want to help you learn how to enjoy delicious, healthy food while managing your diabetes.  Learning to manage diabetes is the key to living well with diabetes.  We offer many opportunities to help our guest improve their diabetes management. Take a shopping tour! Let our dietitians show you which foods will help improve your glucose.  This tour is designed to help you make healthier selections and understand carbohydrates, how they impact your blood glucose and reduce your risk of diabetes-related complications. Sign up here: http://bit.ly/dietitiantours Free glucose screenings- All Market Street locations will be offering free glucose screenings every Thursday in November from 1pm-4pm. For more information, visit the American Diabetes Association website at  http://www.diabetes.org   Diabetes can be an overwhelming diagnosis, but learning how to manage it step by step is a great way to control it and live well. Read More

28 Day Challenge: Week Two

Congratulations, you survived the first week of the 28-Day Challenge! It wasn’t that hard, was it? We hope we have convinced you that these small changes aren’t too difficult to make. Now don’t forget to keep taking your MVI, Omega 3, and probiotic as we move on to the next week. (If you still need to download the 28 Day calendar or need more 28 Day Challenge info, click here).      This week, the dietitians challenge you to drink more water and to increase your daily fiber intake. First, let’s talk about the importance of staying hydrated and drinking enough fluids. Did you know that the human body is approximately 50% water and humans can only survive a few days without consuming any water? Did you also know that you can get water from drinking it, but you can also get it from foods you eat? Humans get roughly 20% of their daily water intake from the different foods they eat throughout the day. Maintaining good hydration can be hard because each person has different fluid requirements, but the side effects of dehydration are debilitating. For example, studies have found that dehydration can impact cognitive function like concentration, short-term memory and alertness. Also, staying hydrated can also help to keep you regular and prevent constipation. However, determining the right amount of fluids to stay hydrated can be a difficult task and each individual person has different fluid requirements. Fluid status also depends on the temperature, environment, physical activity and health status.   So how do we determine how much fluids we truly need to maintain a healthy life? You’ve probably heard to drink when you’re thirsty and that ensures appropriate hydration. Nine times out of ten, you’re already dehydrated when you start feeling thirsty. What we recommend is trying to drink one 8 oz glass of water every hour. Drinking this frequently meets the problem at the source and prevents any signs or symptoms of dehydration.   We also challenge you to increase how much fiber you eat each day. The current recommendation for total fiber intake is 38 grams for men and 25 grams for women. Fiber is a crucial component for any healthy lifestyle for several reasons. First, fiber is digested much slower than processed grains, and thus is more filling and more likely to keep you full for hours to come. If you're trying to manage your blood sugar levels, a high fiber diet can also help to regulate spikes and drops in blood glucose levels. A high fiber diet has been found to help keep you more regular and reduce transit time from the stomach to the large intestines, which can help lower risk of constipation. Further, research has shown that a diet high in fiber and whole grains can actually help lower the risk of cardiovascular disease through lowering LDL (bad) cholesterol and triglycerides. These are just a FEW of the benefits associated with a high fiber diet!  So this week, focus on drinking zero calorie beverages such as water, sparkling water, coconut water and unsweet teas to help keep you hydrated! Also, don’t forget those high fiber foods like whole grain breads, whole grain tortillas, whole grain pastas, high-fiber bars, beans, legumes, fruits, vegetables and more! Increasing your daily fiber intake can have lasting benefits, especially for those with diabetes or those looking to manage blood sugar levels.    P.S.- Make sure you've entered to win one up to $500 in prizes and don't forget to spread the "health" by sharing your 28 Day Challenge commitment with friends. For each friend that clicks on your post and enters, you'll score an extra entry toward our $500 grand prize drawing! Enter or share your entry by clicking here. Good luck! Read More

Rethink Snacking with Salted Dark Chocolate Popcorn

Sometimes certain foods can get a bad reputation for various reasons. One food that has definitely been a victim of neglect in the snack world is popcorn! Because popcorn is a product of corn, it is typically thought of as “bad” and high in carbohydrates (sugar). We're here to shed new light on this delicious product! (Now disclaimer here, we are not talking about the salty, buttery popcorn we get at the movie theater. We’re talking about popcorn that you make yourself at home and you control what you add to it.)   There are so many great benefits to eating popcorn, but one of the best things about this food is that is is diabetic friendly. People who are following a carb-controlled diet are welcome to partake in eating popcorn. Since it is made from corn, it is considered a whole grain and is a good source of fiber. Foods that are higher in fiber spike blood sugar levels less than lower fiber options. Also, popcorn is considered a low glycemic food and is diabetic friendly. One of our favorite things about popcorn is the incredible serving size you get! A 3 cup portion of popped popcorn is only 15 grams of carbohydrates and roughly 100 calories. That’s a lot of popcorn with very little consequence.     Eating popcorn as a sweet, indulgent snack is a great option because you get more bang for your buck. The key to this delicious recipe is moderation! We are adding some dark chocolate to the popcorn to give it a bit of sweetness, but dark chocolate is also high in polyphenols which have heart protective benefits. So we’re indulging, but still eating smart! And as a bonus, it's a great way to Color Your Basket white AND brown this April!   Salted Dark Chocolate Popcorn Ingredients: 1 tablespoon canola oil 1/3 cup popcorn kernels 4 ounces good-quality dark chocolate, chopped 3/4 teaspoon fine sea salt, divided 6 oz. blackberries or blueberries   Directions 1) In a medium pot, heat the oil and 3 kernels of popcorn, covered, over medium heat until all 3 kernels pop. Pour in the remaining kernels, cover pot again and shake to distribute. As the popcorn pops, shake pan occasionally and immediately remove from heat once the popping slows to 2-3 seconds between pops. Pour popcorn into a large bowl, removing any unpopped or partially popped kernels you see. 2) Line a rimmed baking sheet with parchment paper and set aside. Place the chocolate and 1/2 teaspoon salt in a microwave-safe measuring cup or bowl. Heat in the microwave in 30-second increments until chocolate is very soft and becomes completely liquid when stirred gently. Immediately pour over the popcorn and stir to coat as thoroughly as possible. 3) Spread evenly onto the baking sheet and sprinkle with remaining 1/4 teaspoon salt. Let sit at room temperature until chocolate has hardened, about 1 hour.   It keeps for up to 3 days in an airtight container, but if you can keep it around that long, you are a stronger person than we are! Enjoy! Read More

Baked Salmon with Garlic and Dijon

  Condiments are a fun way to spice up any recipe! For the month of June we are celebrating the color yellow, and what better ingredient to highlight than MUSTARD. Mustard has been around for thousands of years and was first used by the ancient Greeks for medicinal reasons. Mustard is made from mustard seeds which are considered to be high in antioxidants, omega-3 fatty acids, magnesium, phosphorus, copper, and selenium, which is known to have anti-inflammatory properties. Also, the magnesium found in mustard seeds can help lower blood pressure and benefit those with heart issues. Not only does mustard provide multiple health benefits, but it also packs a lot of sharp flavor for very few calories. One tablespoon of mustard is only 5 calories!! Ironically enough, Dijon mustard originated in Dijon, France, and is very different from your typical yellow “American” mustard. Dijon mustard is made with white wine in addition to vinegar which is found in regular mustard.   There are many ways to reduce your risk of cardiovascular disease and making small changes to your diet can have long-term benefits to your health. A few tips to remember are to include a variety of foods such as whole grains, vegetables, fruit, lean poultry and fish, low-fat dairy products, nuts and non-tropical vegetable oils. Foods to limit include saturated fat, trans fat, sodium, red meats and sweets. Because fish is a heart healthy protein option, this recipe is a great choice for those wanting to fight cardiovascular disease. Salmon is not only super tasty but also a great source of omega-3 fatty acids which help prevent your blood from clotting, improving your circulatory system and stabilizing your blood pressure. High blood pressure causes your heart to overwork and can eventually lead to a weakened heart. The American Heart Association recommends eating fish twice a week. Try to make sure your salmon is wild caught and not farm raised. For this recipe we recommend trying the Copper River Salmon! This fish has a season that stretches from May-September with the peak hitting during June. These salmon are top notch in flavor AND health benefits. Get Copper River Salmon while you can!    Baked Salmon with Garlic and Dijon Ingredients: 4 Copper River Salmon portions 2 Tbsp parsley, freshly chopped 3 garlic cloves, pressed or minced ½ Tbsp whole grain Dijon Mustard or Dijon Mustard ½ tsp salt ⅛ tsp ground black pepper ⅛ cup mild olive oil (not extra virgin) 2 Tbsp of fresh lemon juice Lemon slices    Directions 1) Preheat the oven to 450° F. Line a rimmed baking sheet with foil. 2) In a small bowl, mix together the parsley, garlic, Dijon mustard, salt, pepper, cup of olive oil and lemon juice. 3) Lay salmon portions skin side down on foil lined baking sheet. Generously brush all sides of salmon with sauce and top with fresh slices of lemon. 4) Bake at 450°F for 12-15 min or until just cooked through and flaky. Don't over-cook or it will be dry.   Adapted from natashaskitchen.com   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! Read More

Blueberry Breakfast Quesadillas

When we think of superfoods, the first one that usually comes to mind is the blueberry, and with good reason! Blueberries are one of nature’s great treasures and when it comes to nutrition, blueberries prove that good things really do come in small packages. These little gems know how to pack a punch with immune-boosting antioxidants, fiber, and manganese.     Blueberries get their color from the flavonoid known as anthocyanin. Flavonoids act as antioxidants, which protect our cells from damage that could lead to conditions such as cancer. In addition to their cancer-fighting properties, antioxidants also act as immune-boosters that help fight off infection. Many studies have shown that increasing consumption of plant foods like blueberries decreases risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, hair, increased energy and an overall lower weight. And of course, let’s not forget that blueberries can help maintain eye health, too! Blueberries are also an excellent source of manganese, which is important for bone development and helps us convert our food into energy.     As if all these potential benefits weren’t enough, blueberries are also a good source of fiber. Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a bulking agent in the digestive system. High fiber foods increase satiety and reduce appetite, allowing you to feel fuller longer and help you lower your overall caloric intake.   One cup of fresh blueberries provides about 84 calories, 1 gram of protein, 21 grams of carbohydrates, and nearly 4 grams of dietary fiber. That same one-cup serving provides nearly 25% of your daily vitamin C requirement! Blueberries also provide iron, calcium, potassium, magnesium, phosphorus, zinc, copper, folate, beta-carotene, choline, vitamin A, and vitamin E. Try incorporating blueberries into your diet with this indulgent breakfast recipe that won’t wreck your waistline! September is also National Fruits & Veggies Month - More Matters. These delicious breakfast quesadillas are a great way to add delicious and nutritious fruit to your morning routine. The best part is that you can use fresh or frozen blueberries, and all forms matter!  Blueberry Breakfast Quesadilla Ingredients: 1 Large light tortilla or Flatout wrap 1 container light cream cheese, strawberry flavored ½  cup fresh or frozen blueberries Powdered sugar (optional) Cooking spray Directions  1) Heat a nonstick skillet over medium-high heat. 2) Meanwhile smear the cream cheese on half of the flatbread and top with an even layer of blueberries. 3) Spray the skillet with nonstick cooking spray. Fold the flatbread in half and grill the “quesadilla” about 2 minutes a side until the bread crisps and the blueberries defrost. 4) Sprinkle with powdered sugar, if desired. To learn more about the Fruits & Veggies More Matters campaign, please click here.  Read More

Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

Heart Healthy Parmesan Oat Crusted Chicken

Dietitian Spotlight: Basil Butter Bowtie Pasta

Strawberry Basil Grilled Cheese with Red Pepper Jelly

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

November is National Diabetes Month

28 Day Challenge: Week Two

Rethink Snacking with Salted Dark Chocolate Popcorn

Baked Salmon with Garlic and Dijon

Blueberry Breakfast Quesadillas

10 Information Results For bryan foods

Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

Heart Healthy Parmesan Oat Crusted Chicken

Dietitian Spotlight: Basil Butter Bowtie Pasta

Strawberry Basil Grilled Cheese with Red Pepper Jelly

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

November is National Diabetes Month

28 Day Challenge: Week Two

Rethink Snacking with Salted Dark Chocolate Popcorn

Baked Salmon with Garlic and Dijon

Blueberry Breakfast Quesadillas

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