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Dietitian Spotlight: Pumpkin Pizza

Tags: market street, Market Street Registered Dietitians, Food Allergies, Pumpkin Recipes, Pumpkin Perfected

Thursday, October 19, 2017 4:42:00 PM

The best thing about fall for many people is pumpkin flavored everything, and we mean, EVERYTHING. From coffee and cereal to cookies and pizza, everything can be pumpkin flavored. We know it might sound crazy, but we have the perfect recipe for pumpkin pizza (don’t worry, it’s just the crust).

The best thing about this pizza (second best only to the pumpkin flavor) is that …
» Read More
Pork Sugo

Tags: market street, A Pleasant Little Kitchen, Smithfield, Sweepstakes, Pork Recipes

Wednesday, December 14, 2016 12:01:00 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.

Pork Sauce.

"Ummm, pork sauce?"

You might be confused. Let me rephrase it.

Pork Sugo, it's Italian for awesome.

Let me help you out. Pork Sugo is an Italian meal of pork shoulder that has been slow cooked with tomatoes. The result …
» Read More
Macaroni and Cheese with Cherry Tomatoes and Basil

Tags: market street, APLK

Friday, June 23, 2017 1:36:00 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.

“Mama, can you make the mac and cheese like I like it?”

Done deal, little lady.

“Mama, can you make ME the mac and cheese like I like it?”

Absolutely, little man.

I don’t know about you, but some days I feel like a made to order …
» Read More
New Year, New Trends

Tags: Market Street Registered Dietitians, Food Trends

Wednesday, December 30, 2015 9:30:00 AM

We are finally at the close of 2015, and WHAT a year it has been! As you know, we are all big foodies and love talking about anything food. Well in the food world, there is always endless food trends coming and going every year. It always leaves people thinking, “what will the next food trend be?” And it seems that everywhere you turn there is a new trendy diet or food, which …
» 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: Grilled Pizza with Goat Cheese

Tags: market street, Market Street Registered Dietitians, build a better lunchbox

Friday, July 21, 2017 9:47:00 AM

There are three reasons why this Grilled Pizza with Goat Cheese is the perfect diabetes-friendly recipe.

1. This recipe is loaded with vegetables. We know that veggies are awesome for us and especially for those with chronic conditions like diabetes. A study of over 2,300 Finnish men showed that fruit and vegetables may actually reduce the risk of Type 2 diabetes.

In fact, a …
» Read More
Dietitian Spotlight: Baked Apple Pork Chops and Green Beans

Tags: market street, Market Street Registered Dietitians

Thursday, October 5, 2017 11:53:31 AM

This recipe for baked apple pork chops with green beans is a quick and easy meal that combines so many delicious fall flavors. A change in seasons brings a whole new assortment of fresh fruits and vegetables. This include grapes, pears, butternut squash, turnips and new crop apples! If you’re looking for a little inspiration and a great way to enjoy crisp and sweet new crop …
» Read More
Mediterranean Crescent Ring

Tags: healthy, market street, meatless, mediterranean diet, october, recipe, registered dietitians, vegetarian, vegetarian awareness month, vegetarian meals

Wednesday, October 21, 2015 9:30:00 AM

Our last recipe for Vegetarian Awareness month is the Mediterranean Crescent Ring. Filled with spinach, artichokes, olives peppers and of course cheese, it's a delicious and filling way to provide a vegetarian meal for you and your family.

Mediterranean Crescent RingYield: Serves 16 portionsFor the filling:1 (10 oz) package chopped spinach, thawed and water …
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Heart Healthy Honey and Sriracha Cashews

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

Wednesday, May 25, 2016 9:30:00 AM

Did you know that cashews are actually the seed of the fruit on the cashew tree? Cashews have been enjoyed for thousands of years. They not only taste great, but they have some great health benefits as well. Even though they are high in fat, most of the fat is unsaturated and much of it is monounsaturated. Translation: these are heart healthy fats! A recent study in …
» Read More
Dietitian Spotlight: Cauliflower with Tarragon and Hazelnuts

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

Saturday, November 12, 2016 1:00:00 PM

Did you know that cauliflower is a member of the cabbage family? That’s right, cauliflower, broccoli, Brussel sprouts, and cabbage are all cruciferous vegetables that make up the cabbage family. All of these vegetables are also considered non-starchy foods, which means that they have very little carbohydrates per serving. Therefore, they won't raise your blood sugar very much! …
» Read More

10 Information Results For thanksgiving meal

Dietitian Spotlight: Pumpkin Pizza

The best thing about fall for many people is pumpkin flavored everything, and we mean, EVERYTHING. From coffee and cereal to cookies and pizza, everything can be pumpkin flavored. We know it might sound crazy, but we have the perfect recipe for pumpkin pizza (don’t worry, it’s just the crust). The best thing about this pizza (second best only to the pumpkin flavor) is that the crust is made in less than 5 minutes. It takes almost no time at all which makes it perfect for those hectic fall evenings. All you have to do is combine the Gluten Free Bisquick Mix and canned pumpkin. It’s that easy! The pumpkin in this recipe adds filling fiber, cancer fighting beta-carotene and cardioprotective potassium, so you’re getting pumpkin flavor and adding a bulk of nutrition to an already great dish. Not only is this recipe quick, easy and delicious, it’s also free from the top 8 allergens, which means you can worry a little less about what you’re feeding your family on a crazy night. Food allergies are definitely on the rise and to help spread awareness and food allergy safety, FARE (Food Allergy Research & Education) has created the Teal Pumpkin Project. This initiative was created to help raise awareness and promote a safe Halloween for little monsters with food allergies. It’s as easy as placing a teal pumpkin at your door to let everyone know you have allergy-friendly candy or non-food items for kids to enjoy. We wouldn’t want them to be left out of the fun! Finding a good allergy-friendly meal is pretty difficult and that’s why we have worked hard to bring you this amazing recipe. This October, we want to bring awareness to food allergies, so help us by sharing this delicious allergy-friendly recipe so we can Build a Better Meal together.   Pumpkin Pizza   Ingredients: • 1 ⅓ cup Gluten Free Bisquick Mix • 1 ⅓ cup canned pumpkin puree • ½ tsp salt • 1 cup marinara sauce • 1 ½ cups Go Veggie mozzarella cheese • ¼ cup chopped fresh basil   Directions: 1. Heat oven to 425 degrees. Grease 12 inch pizza pan. 2. Stir Bisquick mix, pumpkin puree and ½ salt together until well combined; spread in pan. 3. Spread marinara over crust; top with cheese and basil. 4. Bake 20-30 min. Read More

Pork Sugo

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Pork Sauce. "Ummm, pork sauce?" You might be confused. Let me rephrase it. Pork Sugo, it's Italian for awesome. Let me help you out. Pork Sugo is an Italian meal of pork shoulder that has been slow cooked with tomatoes. The result is fall apart pork shoulder and a decadent sauce (sugo) to serve with pasta (I also like to put it on sandwiches). Pork and Tomato Sauce. I hope you're convinced that this meal needs to be in your life. If you need a little more convincing I will continue. Pork Sugo is slow cooked goodness. I grew up eating a slow cooked pot roast once a week at my grandmother's house - you might have too. Upon entering her house, I always knew what we would be eating that evening because of the warmth of the oven and the comforting aroma of slow cooked meat - it greeted me like a big hug. Pork Sugo is also like a big food hug. Now, instead of my grandmother doing the cooking, I am. As an adult and a working mother of two young children I love a meal that can be prepped in advance and makes a ton. When I got my hands on a Smithfield bone-in pork shoulder at my weekly grocery session I knew it would yield lots of meals. 7 pounds is a lot. That's okay though, we have a freezer and need to eat three.times.a.day. I rely on recipes that make a lot to keep a stocked freezer. I placed the pork into my basket and pumped myself up to do some fat trimming. You see, pork shoulder is known for its fattyness. That is why they work so well when slow cooking and smoking. There's fat involved and fat equals juiciness and flavor. However, too much fat can be an issue and I typically have to trim a few layers off from a pork shoulder before I cook it. Not with a Smithfield pork shoulder. The pork was already trimmed and there was a perfect thin layer that covered one side of the pork. The hardest part of making Pork Sugo was already taken care of by the good people of Smithfield. The hardest part of this recipe was cutting the vegetables, and even that took only 10 minutes. Once the prep work was finished there was not much left to do but to clean up, boil some pasta and wait to eat. Add this meal to your recipe list and make it RIGHT NOW because...for a limited time, if you purchase a Smithfield Pork Shoulder at Market Street, you'll even be entered to win a $100 store gift card. Get the information below: Smithfield Tis the Season SweepstakesEntry dates: 12/11/2016 - 12/24/2016 How to Enter Receive an automatic entry every time your shopping purchase includes at least 1 Smithfield Fresh Pork product using your Rewards account at any Market Street store location (2 items in one transaction= 1 entry) Prizes Fifty winners will receive a $100 Market Street Gift Card Drawing Dates Winners will be selected randomly from among all eligible entries received during the sweepstakes period. A random drawing will be conducted on or around January 4, 2017. See full rules here. Plan for Pork Sugo this week, enter to win a Market Street $100 Gift Card and use this convenient schedule below to enjoy the delicious recipe all week long: Saturday- During your weekly grocery shopping, visit your local Market Street, United Super Market or Albertsons's Market and pick up a Smithfield pork shoulder. Sunday afternoon- cook Pork Sugo, cool and place in fridge (because this meal is even better the next day...if you have the patience to wait!) Monday dinner- Pork Sugo and Gnocchi (freeze half to eat during the next few months), top with freshly chopped arugula and goat cheese Tuesday dinner- Pork Sugo Sandwiches (be sure to add some fresh mozzarella and basil!) Wednesday dinner- Pork Sugo and Orcchiette    Pork Sugo Author note: If you do not have a large enough pan to brown the whole pork shoulder, cut the pork into 4 pieces. Brown in two batches. This recipe makes a ton and will feed a very large crowd. You can also use the meat in sandwiches, tacos or nachos. This recipe is freezer friendly.   Ingredients: 3 tablespoons extra-virgin olive oil 5 teaspoons kosher salt 7 pounds bone-in pork shoulder 2 28 ounce cans whole tomatoes 1 1/2 cups dry white wine (I prefer Pinot Grigio) 1 cup heavy cream 1 onion, diced 2 carrots, diced 2 celery stalks, diced 4 garlic cloves, crushed 5 thyme sprigs, tied with kitchen twine fresh chopped parsley to top   Directions: 1) Heat the oven to 325 degrees. 2) Heat the oil in a large Dutch oven, over medium high heat. 3) Evenly cover the pork with 3 teaspoons of salt. Add the pork to the pan brown for 8 minutes. (3 minutes per larger sides, 1 minute per smaller sides). 4) Remove the pork and set aside. Reduce heat to medium. 5) Add garlic, onion, carrots and celery to the pan. Stir well and scrape up any browned bits. Cook for 5 minutes. 6) Add the wine and continue to cook for 5 minutes. 7) Add tomatoes, cream, thyme, 2 teaspoons salt and pork shoulder. Bring the sauce to a simmer. Cover, place in the oven and cook for 3 hours. 8) Remove the pan from the oven and place on the stovetop. Remove the pork and place on a plastic cutting board. Let cool for 10 minutes and then shred. 9) Simmer the tomato sauce for 20-30 minutes. Add the shredded pork back into the tomato sauce and stir well. 10) Serve on top of pasta or gnocchi. Read More

Macaroni and Cheese with Cherry Tomatoes and Basil

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  “Mama, can you make the mac and cheese like I like it?” Done deal, little lady. “Mama, can you make ME the mac and cheese like I like it?” Absolutely, little man. I don’t know about you, but some days I feel like a made to order chef. Not that I don’t mind making my children the food they enjoy, but sometimes the variables change for each person in my household and it becomes a lot to juggle. For mac and cheese this is especially true. Everyone has a preference for how they want their cheese and pasta…even me. The kids are fairly basic, they want cheese and pasta… and for Eli, well, he wants chopped up bacon (I don’t blame him!). For me though, when it’s mac and cheese night, I like to spruce it up a bit with a hint of summer flavor and adult taste: fresh basil and cherry tomatoes straight from the garden. However, if there’s no garden fresh veggies in your backyard, no problem, Market Street’s produce section is basically the same thing. These two simple ingredients, which only require a few quick chops, enhance a simple bowl of mac and cheese. It suddenly makes the kid friendly meal you’re eating a bit more sophisticated. If you’re a little hesitant to make homemade macaroni and cheese, don’t be. It only takes one additional step to create a beloved, homemade American classic. Not only is it simple, but it also becomes a meal that is tailored to your family’s needs. Everyone wins. Here’s a quick look at what it takes to make the mac and cheese: Step 1: Boil noodles, set aside. Step 2: Melt butter and add flour, whisk until golden (Hurrah! You’ve now made a roux.) Step 3: Add warm milk to the roux and continue to whisk until mixture is thickened. Step 4: Add cheese and salt, stir. Step 5: Combine noodles with cheese mixture, stir. Now, here’s a few pleasant little hints on creating made to order mac and cheese: 1. Don’t just stick to one type of cheese. Get to know different flavors with different assortments of cheeses (gruyere and white cheddar, gouda and parmesan, just to name a few. Take a stroll through my favorite spot at Market Street and fall in love with the amazing cheese assortment. Strike up a conversation with the cheese mongers, they love to talk shop and will direct you to some tasty cheeses.  2. Let your kids get involved with the cooking process. Let them select their favorite cheese, add the ingredients and stir. Maybe even diverge from the typically “elbow” noddle and opt for ___________. 3. Upgrade the macaroni and cheese with unique toppings. Pick up a rotisserie chicken at the _________ department and grab a few canned hatch green chiles. Turn the mac and cheese bowl into a chicken and green chile mac and cheese delight! 4. Save the leftovers and make mac and cheese bites the next day (find this recipe at www.apleasantlittlekitchen.com). These turn into tasty treats that are also freezer friendly. Macaroni and Cheese with Cherry Tomatoes and Basil Serves 4-6 Author note: I prefer to add the cherry tomatoes per individual bowl. This allows me to add as much or as little tomatoes as desired. This makes reheating the mac and cheese the next day for leftovers a bit easier—the noodles warm up easier and the tomatoes and basil stay fresh with every serving. There is nothing fancy about this recipe. It is a basic macaroni and cheese that is essentially a one-pot wonder. Feel free to use whatever cheese you prefer. If limited on time, a shredded cheese blend works wonderfully and makes for an even quicker meal. I warm my milk for about 3 minutes in a measuring cup in the microwave.   Ingredients 2 cups dry macaroni 2 tablespoon unsalted butter 2 tablespoons flour 1 1/2 cups whole milk, warmed 1 1/2 cups shredded manchego cheese 2 tablespoons crème fraiche 1 teaspoon kosher salt cherry tomatoes, sliced basil leaves, torn  Instructions 1. Boil the macaroni per the package directions, strain and set aside. 2. In the same pan that the noodles were cooked in, add the butter and melt over medium heat. 3. Once the butter is melted, add the flour and whisk. Continue to whisk until the flour has turned a light golden color, about 2-4 minutes. 4. Add the milk, whisking constantly until the mixture is thickened, about 2-3 minutes. 5. Add the cheese, crème fraiche and salt. Place the cooked macaroni into the cheese mixture. Stir to combine. 6. Place into individual serving bowls, top with cherry tomatoes and basil. Stir well and serve warm. Read More

New Year, New Trends

We are finally at the close of 2015, and WHAT a year it has been! As you know, we are all big foodies and love talking about anything food. Well in the food world, there is always endless food trends coming and going every year. It always leaves people thinking, “what will the next food trend be?” And it seems that everywhere you turn there is a new trendy diet or food, which after a while can get confusing and overwhelming. Well, let us help you make sense of all these food trends and make shopping for them easier! When it comes to food and diet trends, people think that one size fits all, but that is not the case at all! Each person has different taste preferences and nutrient requirements. It’s important to find something that works well for you! So, can you predict what the top food trends will be for 2016? We’ve made it a little easier for you and have done some research, here’s what we are predicting: Grab-n-go salads are predicted to be huge this year. Now these are different from your traditional pre-prepared salads or just bags of lettuce. These family-size bags come with all the toppings included in small bags that are nestled up to the greens. All you do is combine all the ingredients and you have a tasty, nutritious addition to any meal. We highly recommend the Dole Chopped Salad Kits available by the packaged lettuce leafs in the produce aisle. Probiotics, but with a twist. By now you’ve probably heard of all the benefits from taking a probiotic supplement or eating yogurt to boost immunity in your gut. Well expect this to be a major trend this year, especially in unique forms such as of Kombucha or Keifer. Breakfast for dinner, or brinner, is expected to be popular among families this year. And personally, I am pumped about this trend. I love doing breakfast for dinner because it is easy and a good break from my husband and I’s routine. The best part, the more creative you are with the meal, the better it is! Ancient grains such as amaranth, quinoa, sorghum, teff, millet, etc. have been increasing in popularity and are this is expected to continue into 2016. These grains are called ancient grains because they have roughly continued to have the same composition over the past 100 years. These tend to be higher in protein, fiber, and other vital nutrients. Keep an eye on these this year! And our final prediction for 2016 is Maca root. Ever heard of this before? This is the newest super food and is typically sold as a powder that can be added to a smoothie, drink, and so much more. Maca root has been said to help balance your mood as well as increase stamina and energy. We suggest mixing the powder with chocolate in a smoothie! You can find the powder in Living Well sections at Market Street locations.   Well these are our predictions for food trends in 2016, what do you think will be the newest food trend this year? 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: Grilled Pizza with Goat Cheese

There are three reasons why this Grilled Pizza with Goat Cheese is the perfect diabetes-friendly recipe. 1. This recipe is loaded with vegetables. We know that veggies are awesome for us and especially for those with chronic conditions like diabetes. A study of over 2,300 Finnish men showed that fruit and vegetables may actually reduce the risk of Type 2 diabetes. In fact, a New York Times article from June of last year put it simply “Good plant-based foods are known to be rich in fiber, antioxidants, good fats and a wide array of micronutrients, and have been shown to improve glucose metabolism and lower inflammatory markers.” Basically, veggies are super cool! 2. This recipe is packed with fiber. Fiber is an indigestible carbohydrate. So, essentially it isn’t absorbed and thus doesn’t affect your blood sugar. Fiber also slows down digestion so that the carbs you do eat enter the bloodstream as glucose and at a much slower rate. You are getting fiber from the peppers, zucchini, squash and onion as well as the sandwich thins! Each serving provides 9 grams of fiber which is about one third of what we need per day. 3. The pizza has a pulse! Well, technically it has pulses (plural) and by pulses I mean beans/peas from the garbanzo beans in the hummus. The hummus offers both protein and fiber which slow down the absorption of the carbohydrates in the pizza. Sadly, many people avoid pulses because they fear the carbohydrates but they overlook the fiber that comes with it. The Bean Institute (yes, that’s a real thing) reports that people with diabetes who eat beans/pea/lentils consistently have lower blood sugars after a meal, and even lower HbA1c’s (the long term measurement) than people with diabetes who don’t eat these tasty little gems. So, basically, there’s no reason not to eat this easy summer meal. Fire up the grill, ignite your taste buds and set aside any diabetes dinner doubts because you’re gonna love this grilled pizza recipe.   Grilled Pizza with Goat Cheese   Ingredients 1 each red, green and yellow bell peppers, sliced 4 small zucchini, sliced 2 yellow summer squash, sliced 2 medium onions, sliced 2 tbsp Olive oil 6 oz Lone Star goat cheese (from deli) 6 Sandwich thins, halved 1 small container (10 oz) Sabra hummus     Directions 1. Heat grill. Place vegetables in a large bowl and drizzle with olive oil; toss to coat.   2. When ready to grill, place vegetables in a grill basket. Cook 10 to 14 minutes, stirring occasionally to brown evenly on all sides and removing vegetables from grill when crisp-tender. (Cooking time will vary depending on moisture content of each vegetable, grill temperature and distance from heat.) 3. On one half of sandwich thin, spread a few tablespoons hummus. Top with some grilled vegetables and crumble on goat cheese. Repeat with remaining ingredients. 4. Return pizzas to grill for 1-2 minutes, just to heat through. Read More

Dietitian Spotlight: Baked Apple Pork Chops and Green Beans

This recipe for baked apple pork chops with green beans is a quick and easy meal that combines so many delicious fall flavors. A change in seasons brings a whole new assortment of fresh fruits and vegetables. This include grapes, pears, butternut squash, turnips and new crop apples! If you’re looking for a little inspiration and a great way to enjoy crisp and sweet new crop apples, this recipe has everything you’ll need to satisfy your cravings. Apples are obviously a great option for snacking and a great addition to any lunchbox because they provide important fiber, vitamins and minerals, but they also make a great, healthy addition to your dinners. A 2013 study by Harvard School of Public Health found that people who eat apples regularly had a 23% reduced risk of developing Type 2 Diabetes. Apples are also considered to be low on the glycemic index which measures how different foods impact blood sugar levels. This means that a medium sized apple can have lasting positive effects on your blood sugar levels. So, an apple a day really does keep the doctor away! Apples are only part of what makes this recipe healthy and delicious. It also includes a good source of lean protein. Including 25-30 grams of lean protein in each meal will help keep you full and satisfied longer throughout the day. Quick, easy and healthy - pretty much everything you could need from a family dinner! Baked Apple Pork Chops and Green Beans   Ingredients: • 4 tablespoons olive oil, divided • 4 (8-ounce) pork chops, bone-in, 3/4-inch to 1-inch thick • 1 tablespoon chopped fresh sage • Kosher salt and freshly ground black pepper, to taste • 16 ounces green beans, trimmed • 3 cloves garlic, minced • 2 tablespoons unsalted butter • 2 apples, peeled, cored and sliced • 2 tablespoons brown sugar • 1/4 teaspoon ground cinnamon • Pinch of nutmeg • 3 tablespoons maple syrup • 2 tablespoons chopped fresh parsley leaves   Directions: 1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray. 2. In a large skillet over medium high heat, add 1 tablespoon olive oil. Rub both sides of the pork chops with sage; season with salt and pepper, to taste. Add to the skillet and sear both sides until golden brown, about 2-3 minutes. 3. Place pork chops and green beans in a single layer onto the prepared baking sheet. Drizzle green beans with olive oil and sprinkle with garlic; season with salt and pepper, to taste.  Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 145 degrees F, about 12-15 minutes. 4. Return skillet to medium high heat and melt butter. Add apples, brown sugar, cinnamon and nutmeg. Cook, stirring occasionally, until apples just begin to soften, about 3-4 minutes. Stir in maple syrup, stirring occasionally, until the sauce thickens, about 5 minutes. Serve pork chops immediately, topped with apple mixture, garnished with parsley, if desired. Read More

Mediterranean Crescent Ring

Our last recipe for Vegetarian Awareness month is the Mediterranean Crescent Ring. Filled with spinach, artichokes, olives peppers and of course cheese, it's a delicious and filling way to provide a vegetarian meal for you and your family. Mediterranean Crescent RingYield: Serves 16 portionsFor the filling:1 (10 oz) package chopped spinach, thawed and water squeezed out1 (12 oz) jar marinated artichoke hearts, chopped1 cup shredded mozzarella cheese1/2 cup feta cheese1/2 cup diced roasted red bell pepper1/4 cup finely chopped kalamata olives2 tablespoon pine nuts, lightly toasted1 teaspoon fresh cracked pepper1/2 cup mayonnaise ( I used roasted corn aioli)2 tablespoons fresh chopped sageFor the dough:2 (8 oz) packages of crescent rolls1 egg white, lightly beaten2 tablespoons mozzarella cheesecooking spray1. Heat oven to 375 degrees F2. In a bowl, use a fork to toss together the filling ingredients, in any order. Set aside.3. On a large baking sheet sprayed lightly with cooking spray, arrange the crescent dough, separating the dough into triangles along the perforations: lay the dough triangles, overlapping slightly at the corners, so that the short end of the triangles form a circle.4. Spoon the spinach filling around the circle formed by the overlapping dough triangles. Gently fold the long end of each triangle over the filling to form the ring.5. Brush the dough lightly with egg white and sprinkle with mozzarella cheese.6. Bake at 375 degreed F for 20 minutes or until filling is heated through and the crescent dough is browned and toasty. Slice and serve!Cost: $1.29 per serving/ $ 20.73 totalNot including spices, egg white, cheese topping, or cooking sprayRecipe inspired by Ericasrecipes.com Today's blog provided by Breanna Brinkley, Texas Woman's University Dietetic Intern. Breanna is a dietetic intern and currently working on a M.S. in Nutrition Sciences at TWU with a B.S. in Nutrition Sciences from Baylor University.  Read More

Heart Healthy Honey and Sriracha Cashews

  Did you know that cashews are actually the seed of the fruit on the cashew tree? Cashews have been enjoyed for thousands of years. They not only taste great, but they have some great health benefits as well. Even though they are high in fat, most of the fat is unsaturated and much of it is monounsaturated. Translation: these are heart healthy fats! A recent study in the British Journal of Nutrition noted that those who ate nuts four times per week had a 37% reduced risk of heart disease compared to those who rarely or never ate nuts! Keep in mind that a serving is just a handful of cashews. While it's best to eat them plain, most people like them salted. Spices are a great way to add flavor while still enjoying the nutritional benefits cashews have to offer.      Sriracha sauce is one great way to give a dish some flavor. A little of this sauce goes a long way, so not much is needed. Add a little ginger to infuse even more flavor. Again, not much is needed. That’s the great thing about using spices – a little goes a long way!   A handful of these cashews can make a great snack to tide you over until your next meal. Or, try adding them to a grilled chicken salad for a little extra crunch!    Honey and Sriracha Roasted Cashews Ingredients: 2 cups whole cashews 1/4 cup honey 1 tablespoon olive oil 1 tablespoon sriracha 1/4 teaspoon minced ginger  or a pinch of ground ginger   Directions 1) Preheat oven to 350°f 2) Mix together honey, sriracha, oil and ginger. Add cashews and mix until well combined. Spread them out on a baking sheet lined with parchment paper. 3) Bake cashews in preheated oven for 6 minutes, then take them out and stir them around. Bake for another 6-8 minutes until they reach your desired color. Let them cool (about 10 minutes) before eating.   Adapted from thehungryhedgehog.com Read More

Dietitian Spotlight: Cauliflower with Tarragon and Hazelnuts

Did you know that cauliflower is a member of the cabbage family? That’s right, cauliflower, broccoli, Brussel sprouts, and cabbage are all cruciferous vegetables that make up the cabbage family. All of these vegetables are also considered non-starchy foods, which means that they have very little carbohydrates per serving. Therefore, they won't raise your blood sugar very much! This recipe is great for people with diabetes, or for anyone wanting a low-calorie, low-carbohydrate dish. And since November is National Diabetes Month, now would be a great time to try this recipe! Cauliflower is a good source of vitamin C and potassium and is very low in calories - only around 30 calories in a one cup portion! Additionally, cauliflower is full of phytonutrients, specifically carotenoids, tocopherols, and ascorbic acid. These phytonutrients are forms of antioxidants that work tirelessly to rid our bodies of free radicals which can damage different components of our cells, including DNA, proteins and cell membranes. Damaged cells and cell components play an important role in the development of cancer and many other diseases. This cauliflower coated in a creamy sauce made with tarragon and topped with crunchy hazelnuts is full of contrasting textures and complementary flavors, making it a great dish that can be served as a side or stand out as the star of the meal! Also, cauliflower is a great way to Color Your Basket White this November! Cauliflower with Tarragon and Hazelnuts INGREDIENTS 1/3 cup lowfat Greek yogurt 1 teaspoon dried tarragon, crushed or 1 tablespoon chopped fresh tarragon 1 teaspoon Dijon-style mustard 16 oz frozen cauliflower 1/4 cup hazelnuts, toasted and coarsely chopped Salt and ground black pepper, to taste DIRECTIONS STIR together Greek yogurt, tarragon and mustard in small bowl; set aside. COOK cauliflower florets in boiling, salted water in medium saucepan 10 to 12 minutes or until tender crisp. Drain cauliflower; return to pan. STIR in yogurt mixture and hazelnuts. Season with salt and pepper, to taste. Read More

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