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Overnight Lemon Garlic Potato Salad

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

Wednesday, April 20, 2016 9:30:00 AM

The end of April is fast approaching and we can’t conclude our white and brown month without talking about the ever popular starchy vegetable - the potato. Did you know that potatoes are the number one vegetable in the American diet? According to the USDA, the average American eats around 48 pounds of potatoes per year, and only half of that is fresh potatoes. To take …
» Read More
Peach and Gorgonzola Grilled Polenta Rounds

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

Wednesday, June 8, 2016 9:30:00 AM

Originally known as peasant food, polenta has become all the rage in high-end restaurants because of the laborious cooking requirements. It can be a great side dish or even a main entrée! Polenta is made from corn, and when cooked perfectly becomes a smooth creamy component to any meal. When eaten, corn can supply the body with many nutrients such as carbohydrates, …
» Read More
Bagel Quiche

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

Wednesday, July 20, 2016 9:30:00 AM

Looking for a new healthy and delicious breakfast idea? This Bagel Quiche recipe is packed with nutrition and is the perfect way to start your day off right! Plus, if you have diabetes, you know it is important to eat a variety of foods that contain the right amounts of carbohydrates, protein, healthy fats, vitamins, and minerals. This recipe will help you incorporate …
» 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 …
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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
Purple Potato Breakfast Hash

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

Wednesday, September 14, 2016 9:30:00 AM

Most of us are accustomed to seeing and eating the typical white or yellow fleshed potatoes. You might also be familiar with the rich orange color of the delicious sweet potato. But did you know that there is actually a purple potato out there!?

The purple potato is native to South America, and is named for its deep purple skin as well as the purple flesh within it. There are …
» 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
Dietitian Spotlight: Cauliflower Fried Rice

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

Friday, December 9, 2016 4:30:00 PM

Pineapple Paleo Cauliflower Fried Rice is a quick, easy and healthy recipe that you can have on the table in about 15 minutes. This new spin on fried rice makes it easy to watch your weight this holiday season.

Cauliflower fried rice trades out the traditional white rice for riced cauliflower, which adds an extra serving of veggies as well as a nutritional boost. Using riced …
» Read More
Gnocchi with Creamy Tomato Sauce and Arugula

Tags: market street, APLK, Meatless Recipes

Friday, March 3, 2017 4:06:00 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.

Italian food cravings generally involve pasta.

Flat, ribbed, thin, swirly or thick-- it’s hard to get tired of this dried good. There are many pasta shapes and sauces to consider when making this comforting Italian food.

What about …
» Read More
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

10 Information Results For cooking classes

Overnight Lemon Garlic Potato Salad

  The end of April is fast approaching and we can’t conclude our white and brown month without talking about the ever popular starchy vegetable - the potato. Did you know that potatoes are the number one vegetable in the American diet? According to the USDA, the average American eats around 48 pounds of potatoes per year, and only half of that is fresh potatoes. To take it one step further, the majority of potatoes are eaten in the form of deep-fried french fries. These statistics are shocking and have greatly contributed to potatoes developing a bad reputation, especially for people controlling their blood glucose levels.    The dietitians have decided it is time to debunk some of the myths associated with potatoes and discuss how they can actually be included in most healthy diets, even a gluten-free diet! Potatoes are naturally gluten-free and provide important vitamins and minerals required for the body to function properly. Sometimes foods like potato salad can be off limits for people with Celiac Disease because of hidden gluten in products or cross contamination during the manufacturing or preparation process. This new take on potato salad is naturally gluten-free and is a great option for people with Celiac Disease. The swap of dijon mustard for mayo provides great low-calorie flavor as well, perfect for those who are watching their waistline!     We hope this recipe is a breath of fresh-air for our guests, especially with picnic season quickly approaching. You can take this salad to your next family barbecue, party, or simply have it for dinner this weekend! The great thing about this recipe is that you can do preparation the day before. Plus, if you cook potatoes, store them in the refrigerator for 24 hours, and then simply reheat them, the glycemic index is lowered from high to low or moderate. This is a great technique for people watching carbs or blood sugar levels. You can also maximize the nutrients you receive from garlic by chopping, dicing, mincing, or crushing garlic and letting it sit for 10-15 minutes prior to cooking with it. This allows you to retain ALL the nutrients available! In addition to the fact that it's delicious, these wonderful health benefits are extra reasons why you should give this recipe a try. Potatoes might have developed a bad reputation in the nutrition world, but we hope we've changed your outlook a little bit. You can still enjoy potatoes in a well-balanced diet - they are a great way to Color Your Basket white and brown this month!    Overnight Lemon-Garlic Potato Salad Ingredients: 1 1/2 pounds new potatoes 1 1/2 pounds sweet potatoes 2/3 cup olive oil 2 teaspoons lemon zest 1/4 cup fresh lemon juice 3 garlic cloves, minced 1 tablespoon Dijon mustard 1 teaspoon freshly ground pepper 1/2 cup chopped lightly salted, roasted pecans 1/4 cup chopped fresh basil   Directions 1) Cut into 1/4-inch-thick cubes. Cook potatoes in boiling water to cover 30 minutes or until tender; drain and cool 20 minutes. TIP: to lower glycemic load, let the cooked potatoes sit overnight in your refrigerator.  2) Meanwhile, whisk together olive oil and next 6 ingredients; let stand 30 minutes.  3) Toss the potatoes with olive oil mixture; sprinkle with pecans and basil.     Recipe from SouthernLiving.com   Read More

Peach and Gorgonzola Grilled Polenta Rounds

  Originally known as peasant food, polenta has become all the rage in high-end restaurants because of the laborious cooking requirements. It can be a great side dish or even a main entrée! Polenta is made from corn, and when cooked perfectly becomes a smooth creamy component to any meal. When eaten, corn can supply the body with many nutrients such as carbohydrates, vitamin A, carotenoids. The carotenoids found in corn are lutein and zeaxanthin, which have been shown to protect your eye health. If you’re in a time crunch, most stores sell pre-made polenta which can be sliced into medallions and fried up quickly in a pan. Top the medallions with a mixture of Italian sausage, cannellini beans, and tomatoes and you have a meal! Another great thing about polenta is how versatile it can be. Polenta alone is sort of bland but can stand up to any spice you throw at it. For a Cajun inspired meal add paprika and cayenne, or for a Mexican twist add chipotle! The recipe below has an Italian feel with the addition of sweet currants, nutty gorgonzola cheese and pine nuts. In place of currants, these tasty squares are also great with chopped dried figs or cranberries.   Well if we haven’t convinced you to try polenta yet, then you might be interested to know that polenta is naturally gluten-free. If you have a severe allergy or sensitivity to gluten, be sure to pick up a polenta package that states gluten-free on the packaging. Polenta is a great option for those on gluten-free diets because it is a starch alternative with endless possibilities.      Peach and Gorgonzola Grilled Polenta Rounds with Chipotle Honey Sauce Ingredients: 1 tube polenta, removed from casing, cut into 1/2-inch slices 2 tablespoons olive oil salt + pepper, for sprinkling 6 ounces gorgonzola cheese, crumbled 1 peach, sliced thin Chipotle Honey 1/2 cup honey 1-2 tablespoon chipotle in adobo    Directions 1) Brush both sides of the polenta cakes with the olive oil, and set aside. 2) Heat a grill or grill pan to high heat. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. 3) Remove the cakes from the grill and place on a large sheet of tin foil. Turn the grill down to medium. 4) Top each polenta round with an even amount of gorgonzola cheese and 2 to 3 slices of peach. Carefully lift the foil onto the grill and grill for 5 minutes or until the cheese is warm and melty. Remove from the grill and drizzle with the chipotle honey. 5) To make the chipotle honey, add the honey and chipotle in adobo to a small bowl. Whisk to combine. Taste and add more chipotle if you like it smokier/hotter.   Adapted from halfbakedharvest.com    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

Bagel Quiche

Looking for a new healthy and delicious breakfast idea? This Bagel Quiche recipe is packed with nutrition and is the perfect way to start your day off right! Plus, if you have diabetes, you know it is important to eat a variety of foods that contain the right amounts of carbohydrates, protein, healthy fats, vitamins, and minerals. This recipe will help you incorporate these into your first meal of the day so you can start your day off right. Eggs have a negligible amount of carbohydrates and approximately 6 grams of protein, making them a diabetes-friendly food and an inexpensive source of high quality protein. They are also nutrient dense and have varying amounts of 14 essential nutrients including choline and vitamin D. Choline has been shown to be essential for optimal brain development, and vitamin D is needed for bone growth and bone remodeling, among many other functions. The egg whites are also rich sources of selenium, vitamin B6, vitamin B12, zinc, iron, and copper, while the egg yolks are the source of dietary cholesterol and fat soluble vitamins A, D, E and K. Adding cheese to your bagel quiche will aid in helping you to receive even more nutrients, like calcium, which is often lacking in American diets. The high quality protein in cheese also provides the body with essential building blocks for strong muscles. Other vital nutrients found in cheese include phosphorus, zinc, vitamin A and vitamin B12. Make sure to add some of your favorite chopped vegetables to this delicious recipe to receive even more health benefits. Bell pepper, tomatoes and even broccoli would make great low-calorie additions to your bagel quiche. This recipe will quickly become one of your favorites.   Bagel Quiche Ingredients: 1 bagel (any flavor that would go well w/ egg) 2 to 3 large eggs desired fillings (such as cheese and chopped vegetables) Cooking spray   Directions 1) Preheat oven to 375 degrees F. Spray a piece of foil with nonstick spray. 2) Slice the very bottom of the bagel off nice and evenly. Set aside to eat, turn into breadcrumbs. 3) Carefully hollow out the bread inside of the cut bagel using your fingers to pull the bread away from the crust of the bagel (turn into breadcrumbs). Set the bagel, cut-side-up on the foil. 4) Whisk 2 eggs and pour them into the hollowed out bagel. Place desired filling choices into the egg. If the egg and filling does not fill the bagel completely, you can add another whisked egg on top. 5) Wrap the bagel up the sides with the foil, but keep the top open to the heat of the oven. Bake 20 to 30 minutes, or until the egg is completely set. Timing will depend on how many eggs used and how large the bagel is. Serve immediately. 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

Purple Potato Breakfast Hash

Most of us are accustomed to seeing and eating the typical white or yellow fleshed potatoes. You might also be familiar with the rich orange color of the delicious sweet potato. But did you know that there is actually a purple potato out there!? The purple potato is native to South America, and is named for its deep purple skin as well as the purple flesh within it. There are several varieties, including the Purple Majesty, Purple Viking and the Purple Peruvian. A good rule of thumb with fruits and vegetables is the more colorful, the better, and the purple potato is no exception! Purple potatoes get their rich color from the flavonoid known as anthocyanin. Flavonoids are plant-based compounds with powerful antioxidant properties that help prevent our body’s cells from becoming damaged. This is the same compound that can be found in other superfoods such as blueberries and pomegranates, and is well-known for its immunity-boosting and cancer-fighting properties. There is also some research that says anthocyanins may be able to help prevent cognitive decline and help lower blood pressure. A study conducted by the USDA among overweight participants with hypertension reported that consuming six to eight golf ball-sized purple potatoes twice daily for one month reduced blood pressure by an average of 4%. A ½ cup of purple potatoes contains about 70 calories, 15 grams of carbohydrates, 1 gram of fiber, 2 grams of protein and no fat. Purple potatoes have a medium-starchy texture, making them versatile and suitable in most recipes that call for potatoes. These potatoes will keep their shape when baked but also mash and blend well after boiling for use in mashed potatoes and soups. They are also a great way to celebrate National Fruits & Veggies Month - More Matters! This unique, yet nutritious vegetable is a great way to add one more serving to your plate. Here is a delicious, antioxidant-packed breakfast recipe to start your day off right.        Purple Potato Breakfast Hash Ingredients: 12 oz cooked beef such as steak, roast, pot roast, ground beef, cut into 1/2-inch cubes 1 small sweet potato unpeeled, cut into ½ inch cubes 3-4 small purple potatoes, cut into ½ inch cubes 1 medium yellow onion chopped 1 tbsp taco seasoning mix 1/4 cup water 1 tbsp vegetable oil 2 tbsp reduced-fat or regular dairy sour cream or plain Greek yogurt 1 tsp hot pepper sauce chopped fresh cilantro    Directions  1) Combine both potatoes, onion, and taco seasoning in a large nonstick skillet over medium heat. Add water. Then, cover and cook 8-10 minutes or until crisp-tender and water has almost evaporated. Stir once. Stir in oil. Continue cooking, uncovered, for 4-6 minutes or until potatoes are tender and begin to brown, stirring occasionally. 2) Meanwhile, combine sour cream and hot sauce in small bowl. Set aside. 3) Add beef to potato mixture. Continue to cook 5 minutes or until beef is heated through, stirring occasionally, adding 1-2 tablespoons water, if needed to avoid sticking. 4) Garnish with cilantro, as desired. Serve with sour cream mixture.   Recipe inspired by the Texas Beef Council. To learn more about the Fruits & Veggies More Matters campaign, please click here.  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

Dietitian Spotlight: Cauliflower Fried Rice

Pineapple Paleo Cauliflower Fried Rice is a quick, easy and healthy recipe that you can have on the table in about 15 minutes. This new spin on fried rice makes it easy to watch your weight this holiday season. Cauliflower fried rice trades out the traditional white rice for riced cauliflower, which adds an extra serving of veggies as well as a nutritional boost. Using riced cauliflower to replace grains in recipes has become more popular and it is a great way to decrease calories while increasing nutrition. In addition to cutting calories, the cauliflower and variety of other vegetables are good sources of fiber which can help keep you feeling full longer, both of which aid in managing weight. With the addition of pineapple, peas, carrots and green onion, you have a very colorful meal that is perfect for this month’s Color Your Basket Rainbow. Adding a variety of fruits and vegetables to your meals is a great way to add fiber and a variety of vitamins and minerals, as each food has its own unique set of nutrients. This recipe is also Paleo friendly, meaning it is dairy free and grain free. If you are looking for a quick and simple intro to Paleo that is friendly to your waistline, then try this recipe below.      Pineapple Paleo Cauliflower Fried Rice GF, Dairy Free, vegetarian option Yields: 3 Prep time: 5 min Cook time: 10 min   Ingredients One small head of cauliflower 1 cup frozen peas and carrots mix 2 eggs, beaten 2 tbsp sesame oil 2 garlic cloves (chopped) 3 tbsp tamari sauce (gluten free) 1/2 cup pineapple (diced). Keep a tbsp or two of juice for later. 2/3 cup chopped green onion red pepper flakes 3 oz gluten free spicy or sweet jerky (beef, turkey, or bison), chopped - optional Black pepper/sea salt to taste   Instructions 1) For the cauliflower rice, just chop into sections with knife first then pulse in food processor or blender a few times until "riced" texture forms. Pulse for 1 or 2 seconds each time. 2) In a small bowl, beat your eggs and set aside. 3) Next heat a medium skillet or wok on medium high heat and add in your cauliflower rice, peas/carrots, sesame oil, eggs, and garlic. Stir around for a 2-3 minutes until coated. 4) Add in your tamari sauce, pineapple, and jerky (if using). Stir fry for another 2 minutes then add your onion last. Place on medium to medium high heat until everything is coated and hot. Add in a few tbsp of pineapple juice if you want it more sweet. 5) Mix again then plate or place in serving bowl. Iif there is any sesame/tamari/pineapple juice left in the skillet or wok, then pour that on top of your bowl before serving. 6) Top with crushed red pepper and black pepper/sea salt to taste if desired.   Calories: 335 Total Fat: 20g (5g saturated) Cholesterol: 140mg Sodium: 700 mg Total Carbs: 22g Fiber: 6g Sugars: 11g Protein: 19g   Contributor: Marian Browning, Texas Woman’s University Dietetic Intern. Marian is working to complete a Dietetic Internship and M.S. in Nutrition, in pursuit of becoming a Registered Dietitian. She has a B.S. in Nutrition from Texas Woman’s University. Marian enjoys trying new recipes as well as cooking family favorites to share with others. Read More

Gnocchi with Creamy Tomato Sauce and Arugula

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Italian food cravings generally involve pasta. Flat, ribbed, thin, swirly or thick-- it’s hard to get tired of this dried good. There are many pasta shapes and sauces to consider when making this comforting Italian food. What about gnocchi though? This billowy dumpling sometimes gets left out of the mainstream Italian game and that’s unfortunate. Gnocchi are Italian dumplings. My favorite variety is made from a combination of flour and potato. Sometimes cheeses and herbs are included in the ingredients. They are delightful and need to be readily stocked in your pantry because: They take just a COUPLE of minutes to cook. The dumpling are filling and easily dressed (sometimes all it takes is some browned butter and chopped sage leaves). They lend itself to being a more “fancy” meal but are actually easier to prepare than dried pasta (which is hard to believe, but true). One of my favorite ways to eat gnocchi is with homemade tomato sauce, Pecorino Romano and chopped arugula. It is a meal that requires minimal effort for a high end result. To make the sauce, combine crushed tomatoes, diced onion, kosher salt, dried oregano and butter. Once the ingredients have simmered for 15 minutes, add an optional dollop of mascarpone for an extra creamy touch. Meanwhile, add the gnocchi to boiling water. After two minutes, they float to the top. Remove the gnocchi, dump the water and then put the gnocchi back into the pan with the cheese and arugula. Stir. Add the sauce. Stir some more. Now smile. This decadent meal took only minutes to prepare and is now a staple for your kitchen. Shopping for this recipe is just as easy as cooking it. When collecting the ingredients at Market Street you don’t have to wander far. On the way to the produce section to pick up the pre-washed arugula and local Texas onions, snag the mascarpone, pre-grated pecorino romano and gnocchi (it’s tucked between the cured meats and imported cheeses).   Hopefully there’s unsalted butter and kosher salt stocked in your pantry. No biggie if not, a stroll through Market Street is always tasty - you never know what delicious samples there will be to enjoy. On your way to check-out, grab a box of diced tomatoes and then you’re golden. Next time you’re craving Italian, think of gnocchi with creamy tomato sauce and arugula. It’s filling, comforting and fancy. Oh, and don’t forget the crusty bread from the Market Street bakery—it’s kinda the cherry on top.   Gnocchi with Creamy Tomato Sauce and Arugula Author note: Spinach can also be used to substitute the arugula. Be generous with the amount of arugula added to the gnocchi. Parmesan can also be substituted for the Pecorino Romano. Toasted pine nuts are a delicious topper for this meal.   Ingredients:  1 17.5 ounce package of gnocchi 1 28 ounce can of diced tomatoes 1/4 cup diced onions 3 tablespoons unsalted butter 1 teaspoon dried oregano 1 1/2 teaspoon kosher salt 2 tablespoon mascarpone cheese 1/4 cup pecorino romano, grated Organics arugula, chopped   Directions:  1) Bring a medium saucepan of water to boil. 2) Meanwhile, combine the tomatoes, onions, butter, oregano and salt into a saucepan. Bring to a simmer and cook uncovered for 10 minutes. 3) Add the mascarpone to the sauce, and stir. Continue to cook for 5 minutes. 4) Add the gnocchi to the boiling water. Once it floats to the top, remove the gnocchi and set aside in a bowl. 5) Discard the water from the pan and add the gnocchi back into the pan. Add the pecorino and chopped arugula to the gnocchi. Stir. 6) Top with the creamy tomato sauce. Stir and serve warm. Read More

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

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Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

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Overnight Lemon Garlic Potato Salad

Peach and Gorgonzola Grilled Polenta Rounds

Bagel Quiche

One Pan Autumn Chicken Dinner

Dietitian Spotlight: Tuscan White Bean Soup

Purple Potato Breakfast Hash

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

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Gnocchi with Creamy Tomato Sauce and Arugula

Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

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