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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
Hatch Green Chile Chicken Enchilada Stuffed Spaghetti Squash

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Green, weight management, Hatch Chile Fest

Wednesday, August 3, 2016 9:30:00 AM

As we continue to move through the color wheel this year, August is all about our green foods! The Green chile has a mild, sweet flavor and much less bite than other varieties of chile peppers. However, this chile pepper packs a powerful punch by providing an assortment of essential nutrients and has only 30 calories per 1⁄2 cup serving! Green chile peppers provide well …
» Read More
Salmon Burgers

Tags: APLK, market street

Tuesday, July 25, 2017 5:43:00 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.

For half of this year my little family of four was obsessed with a newly established burger joint down the road from our house. Every Friday when we venture out as a family to eat dinner we would ask the kids, “where do you want to eat …
» Read More
Thai Broccoli Rice

Tags: A Pleasant Little Kitchen

Thursday, January 11, 2018 3:15:00 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.

Ricing veggies at home is as easy as, well, rice.

Riced veggies (typically cauliflower, broccoli and sweet potato) are essentially vegetables that have been pulsed in a food processor and left small and "rice sized." Easy peasy.

If you’ …
» Read More
Hatch Green Chile Sliders

Tags: A Pleasant Little Kitchen, Hatch Chile Fest, Hatch Chiles

Thursday, August 9, 2018 4:10:00 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.

It’s time to slide into August with one of the tastiest Hatch chile bites there ever was.

Hatch Green Chile Meatball Sliders with Sriracha Coleslaw is the perfect vessel to deliver delicious Hatch chile flavor. Between two toasted golden …
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A Halloween Treat: Soup 4 Supper

Tags: chili, halloween dinner, market street, pot pie, recipe, registered dietitians, soup, turkey, winter

Wednesday, October 28, 2015 9:30:00 AM

Halloween is just around the corner. That probably means a busy night filled with fun, trick-or-treating, and of course, lots of candy. Why not fill up on a delicious bowl of soup to help warm and energize your family for the evening?There’s something magical about a homemade pot of soup simmering over the stove or in a slow cooker, with the savory flavors melding …
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Stuffed Acorn Squash with Kale and Mushrooms

Tags: acorn squash, gluten free, healthy, market street, meatless, october, recipe, registered dietitians, squash dishes, vegetarian, vegetarian awareness month, vegetarian meals

Wednesday, October 14, 2015 9:30:00 AM

October is Vegetarian Awareness MonthTo continue Vegetarian Awareness month, we offer our second recipe: Stuffed Acorn Squash with Kale and Mushrooms!

Even starting with one meatless meal a month can make a difference in your health and your budget. We'dlove to know what you think of this week's recipe.

Stuffed Acorn Squash with Kale and MushroomsYield: …
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Spicy Asian Zucchini

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

Wednesday, August 17, 2016 9:30:00 AM

Did you know that the word zucchini comes from the Italian word “zucca” which means squash? Zucchini is in fact a type of squash! Just in time for summer, zucchini is in season, easily available and inexpensive! Not only is zucchini a fun word to say but it's also a fun vegetable to add to any meal or as part of the main dish. Zucchini is low in fat, low in sodium and …
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10 Information Results For thanksgiving meal

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

Hatch Green Chile Chicken Enchilada Stuffed Spaghetti Squash

As we continue to move through the color wheel this year, August is all about our green foods! The Green chile has a mild, sweet flavor and much less bite than other varieties of chile peppers. However, this chile pepper packs a powerful punch by providing an assortment of essential nutrients and has only 30 calories per 1&frasl;2 cup serving! Green chile peppers provide well over 100% of the recommended daily intake of vitamin C for adults. Vitamin C is an antioxidant that your body needs to synthesize collagen, promote wound healing and aid in the development of strong bones. A diet rich in this vitamin may also lower your risk of hypertension, cancer, heart disease and osteoarthritis. A ½ cup serving of chopped, raw green chile peppers contains nearly 30% of the recommended daily allowance of vitamin A for an adult man and 38% for a woman. Vitamin A is important for healthy hair, skin and eyes. It is also a vital nutrient for the synthesis of red blood cells, proper growth and development and supports the immune system. Combine the green chiles with spaghetti squash and you are boosting your intake of a wide variety of vitamins and minerals including potassium, manganese, B vitamins and more. Spaghetti squash also contains a fair amount of fiber, which may help in weight reduction as it will keep you fuller longer. With only 42 calories and 10 carbs in a 1 cup serving of cooked spaghetti squash, this vegetable is a great addition to any meal. This Hatch green chile chicken enchilada stuffed spaghetti squash recipe is a whole new take on enchiladas. You definitely won’t miss the tortillas or time spent rolling up the enchiladas when you make this low-carb, low-fat recipe. For those of you that are calorie-conscious, this provides a tasty and delicious meal without the guilt.        Hatch Green Chile Chicken Enchilada Stuffed Spaghetti Squash Ingredients: 1 spaghetti squash 1 1/2 cups cooked shredded chicken breast 10 oz. can Hatch green enchilada sauce 1 green onion, thinly sliced 4 oz. diced Hatch green chiles 1/2 cup frozen corn, defrosted 1 tablespoon chopped cilantro (optional) 1/4 cup plain non-fat Greek yogurt 1/2 cup shredded sharp cheddar or Monterey Jack cheese (can use a combination of both)    Directions  Spaghetti Squash 1) Use a sharp knife to pierce the spaghetti squash in a few places to allow steam out when cooking. Make sure to pierce the squash all the way to the center. 2) Microwave for 5 minutes on high (100% setting); rotate 180 degrees and microwave for another 5 minutes until squash shell is soft to the touch. 3) Remove from the microwave and let it rest for 5 minutes to allow the squash to finish cooking inside. 4) Use a sharp knife to cut the squash in half, lengthwise. Sprinkle the inside with salt and pepper, and spray with cooking spray. Allow the squash to cool for about ten minutes. 5) Using a fork, gently scrape around the inside edge of the spaghetti squash to shred the pulp into strands and place them into a bowl. 6) Reserve the squash skins. 7) Use your hands to squeeze out excess liquid from the spaghetti squash strands, then return them to the bowl.   Green Chile Chicken Enchilada Filling 8) Preheat your oven to broil.  9) In a small saucepan over medium heat, stir together the enchilada sauce, green onion, green chiles, corn, cilantro and shredded chicken. 10) Once the mixture is warmed through, remove from the heat and stir in the Greek yogurt.  11) Pour the enchilada filling in with the spaghetti squash strands and stir together until combined. 12) Scoop the filling back into the spaghetti squash shells and top with the shredded cheese. 13) Place the spaghetti squash onto a foil-lined baking sheet and broil in the oven until the cheese is melted, then serve and enjoy! Read More

Salmon Burgers

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  For half of this year my little family of four was obsessed with a newly established burger joint down the road from our house. Every Friday when we venture out as a family to eat dinner we would ask the kids, “where do you want to eat tonight?” The answer was almost always the beloved new restaurant. When it comes to eating out I’m not one to stick with repeating a menu item. With every repeat restaurant visit I tend to bounce around the menu to sample all the meal offerings to best decide how well I like the food of the restaurant. With Randy’s assistance, I made it through most of the “land” burgers (beef, chicken and lamb) at the new burger joint. So one day I wandered over to the burgers of the sea and there was one that caught my attention: salmon burger with horseradish. It struck a craving I didn’t know existed. Mmmmm…salmon burger with horseradish. Yes and yes. Great anticipation grew in me during those moments I waited for dinner to arrive. I had actually never had a salmon burger before. It was just too exciting. When my dinner was plonked down in front of me, my excitement halted. Quickly. What I ordered was a salmon burger, but what I got was a salmon sandwich with a sad piece of ice berg lettuce and a sorry spread of horseradish. Bummer. I was so not impressed. I politely ate the sandwich but slowly built within myself determination to one day eat the salmon burger of my dreams. However, I knew I was going have to make it. That wasn’t going to be a problem. All I needed was a grocery store to make all my salmon burger dreams come true. Easy peasy. Off to Market Street I went. After a conversation with the fish monger I determined the type of salmon needed to make the burger (fresh Atlantic salmon that had already been deboned!). He politely skinned the fish for me (because I asked, which I suggest you do the same…they want to help make your kitchen prep easier) and I was off to gather the other ingredients. There wasn’t many items to get, because this recipe contains some of the most basic ingredients: mayonnaise, salt, lemon, rosemary. Then time to pick up the toppings, which will make the burger even better: green onions, green apples, horseradish and cream cheese. I’m in salmon burger heaven just thinking about all of it. Finally, there’s the buns--- the heavenly slider buns made fresh from Market Street’s bakery. Dinner time couldn’t come fast enough. Once home, it was a matter of minutes before I had the salmon burgers prepped and on standby to cook up in a cast iron skillet come dinnertime. This meal was homemade goodness and one that finally fulfilled my salmon burger dreams just like I imagined.   Salmon Burgers with Green Onion, Green Apple and Horseradish Makes 10 burgers Author note: Be sure the salmon used is deboned. Use an instant read thermometer to guarantee perfectly cooked salmon burgers.   Ingredients 2 pounds salmon, skin removed and deboned 1 1/2 teaspoon kosher salt 1/2 cup mayonnaise 3 rosemary sprigs, leaves removed zest of 1-2 lemons 1 tablespoon canola oil 2 bunches green onions, ends trimmed off and the green parts halved 3 green apples, thinly sliced slider buns, toasted horseradish cream, for topping (see recipe below)   Directions 1. Cut the salmon into large chunks. Place in a food processor with the salt, mayonnaise, rosemary leaves and lemon zest. Pulse 10-12 times. 2. Line a rimmed baking sheet with parchment paper. Make 6 inch wide patties with the salmon mixture. Place on the baking sheet. 3. Place the baking sheet into the refrigerator for at least 2 hours. 4. In a skillet, heat the canola oil over moderately high heat. Once the pan is thoroughly heated and the oil shimmering, add the salmon patties to the skillet (about 3 to 4 patties, depending on the size of the skillet). 5. Cook the patties for 3-4 minutes per side, for a total of 6-8 minutes or until the internal temperature reaches 145 degrees. 6. While the patties are cooking, add the green onions in small batches. Cook until they are softened and browned. Set aside. 7. Add a generous smear of horseradish cream to a toasted bun, top with a salmon patty, a handful of green onions and apple slices.   For the horseradish cream 2 tablespoons prepared horseradish 3/4 cups whipped cream cheese 1/4 teaspoon kosher salt zest of 1 lemon juice of 1/2 lemon Place all ingredients into a bowl and stir to combine. Read More

Thai Broccoli Rice

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Ricing veggies at home is as easy as, well, rice. Riced veggies (typically cauliflower, broccoli and sweet potato) are essentially vegetables that have been pulsed in a food processor and left small and "rice sized." Easy peasy. If you’re still wondering about the concept of riced vegetables let me expound. The beauty of the “riced” concept is it takes some not so lovable vegetables, like cauliflower and broccoli, and chops them until they are not so recognizable while still maintaining their nutritional value. Genius. Plus, it’s a different spin on how to eat your veggies and that’s always fun.There are a few approaches to making and using the riced vegetables: 1) Cut the vegetables into florets, place into the food processor and puree until it is broken into rice-like consistency. Serve raw.2) Repeat the above steps, however add an additional step, sauté for about 3-5 minutes with your favorite oils, spices and vegetables. Serve cooked.3) Cut the broccoli or cauliflower (or combination of the two) into florets, sauté on the stovetop and then puree in food processor until rice like consistency develops. Serve cooked. These three steps are just the very basics. Incorporating flavor is up to you. However just a bit of salt, fresh herbs, and your favorite oil can make these bites full of flavor. Here are a few other ideas to make the riced vegetable a staple in your kitchen: 1) Combine with favorite herbs, nuts and other chopped vegetables. Toss with olive oil and salt. Serve chilled or warm.2) Add soft cheese, like goat or feta, to the riced vegetables.3) Add a runny egg on top to make a warm bowl of riced veggies into a protein packed meal. To make this experience of ricing veggies at home even easier, let Market Street provide the cut veggies, like broccoli and cauliflower. One of my favorite riced vegetable dish is Thai Broccoli Rice. This recipe requires broccoli florets (that I pick up in the produce department already cut, washed and bagged) and shredded cabbage (which is also readily available near the broccoli). The only chopping I have to do is for fresh ginger, garlic, onion and serrano, all of which infuse the cooking oil with a punch of flavor for this recipe. A few dashes of fish and soy sauce from the international food aisle from Market Street and additional layers of flavor. Fresh cilantro, mint and lime juice finish off this easy meal with flavor and color. Start the new year off right with fresh ingredients and veggies from Market Street. Give them all a quick blitz in the food processor and let the new year bring a new spin on vegetables. Thai Broccoli Rice Serves 6 Author note: The level of heat is up to you. If you prefer a lot of heat, do not seed the serrano pepper. If you prefer a little bit of heat, remove a bit of the stem and seeds. Use a low sodium tamari, this will allow you to control the salt level a bit more.    Ingredients 8 cups broccoli florets 2 tablespoons canola oil 1/2 cup onion, diced 3 cloves garlic, chopped 2 tablespoons fresh ginger, chopped 1 serrano pepper, chopped 4 cups cabbage, shredded juice of 1 lime 8 basil leaves 1 cup cilantro, chopped 1 tablespoon fish sauce 2 tablespoons low sodium tamari (or low sodium soy sauce) 1/2 teaspoon of salt (optional)   Directions 1. In a food processor, puree the broccoli until a rice-like consistency develops. This may have to be done in two batches depending on the size of your food processor. 2. In a large flat bottomed skillet, add the oil, onion, garlic, ginger and serrano and cook over medium heat for 7 minutes. Stir occasionally. 3. Add the cabbage and coat with the infused oil. Cook for 4 minutes. 4. Add the riced broccoli and continue to cook for 3-4 minutes. Stir occasionally. 5. Add the fish sauce and soy sauce and cook for 1 minute. 6. Remove from the heat and add the basil, cilantro and lime juice. Stir well. Serve warm. Read More

Hatch Green Chile Sliders

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  It’s time to slide into August with one of the tastiest Hatch chile bites there ever was. Hatch Green Chile Meatball Sliders with Sriracha Coleslaw is the perfect vessel to deliver delicious Hatch chile flavor. Between two toasted golden buns lies a Hatch filled pork meatball with spicy sriracha coleslaw. Every bite contains crunch, salt and Hatch chile goodness. What makes this meal so great besides the flavor? The two major components of this meal (the meatball and the coleslaw) are both make-ahead friendly and versatile. The meatballs can be prepared up to a day before and then baked right before service. The coleslaw can be made up to 2 days in advance, and actually, develops more flavor the longer it sits in the fridge. What’s not to love? Now you might be wondering, is this recipe just for sliders? No, it is not. Like mentioned before, it is versatile. Here are a few other ways to use the meatballs and coleslaw: 1. Cook egg noodles, toss with butter and parmesan, and serve the meatballs with the noodles. 2. Eat the meatballs with the coleslaw as a side for a low-carb free option. 3. Serve the coleslaw with jasmine rice and top with a runny egg. 4. Freeze the meatballs for a rainy day. 5. Top your favorite tacos with the sriracha coleslaw. You also might be wondering how the meatballs have so much Hatch chile flavor. For this, I defer to Market Street and their annual Hatch chile extravaganza. Market Street takes Hatch season seriously, as any food connoisseur should. They know the delicious chile flavor that Hatch chiles possesses and they celebrate it. One of my favorite parts of this month-long Hatch party are the fire-roasted chiles available for purchase. These meatballs contain those FRESHLY roasted peppers that Market Street is diligently roasting outside the entrance. And that unique roasted chile flavor permeates the meatball. Which again, brings me back to my first point; this slider is one of the tastiest Hatch chile bites there ever was. Hatch Green Chile Sliders with Sriracha Coleslaw Author note: This recipe is easily halved.   2 tablespoons extra-virgin olive oil 1 cup diced onion 2 carrots, finely diced 3 garlic cloves, chopped 2 1/2 teaspoons kosher salt 1 cup Hatch green chiles (peeled and seeded) 1/2 cup lager beer 2 pounds ground pork 2 teaspoons cumin 1/4 cup panko bread crumbs 2 eggs 2 teaspoons mayonnaise 2 tablespoons crème fraîche 1/4 cup freshly grated parmesan 2 cups water chopped fresh cilantro, for topping slider buns, for topping mayonnaise, for topping   1) Heat the oven to 400 degrees. 2) Place the oil, onion, carrots and garlic in a medium sized skillet and cook until softened, about 6-8 minutes. 3) Add the green chiles and continue to cook for an additional 4-5 minutes. 4) Pour the beer in the skillet and deglaze the pan. Cook until the beer has been completely absorbed and the vegetables are slightly sticking to the pan. 5) Remove the vegetables from the stove top and let cool for about 15 minutes. 6) In a large bowl, combine the pork, cumin, bread crumbs, eggs, mayonnaise, crème fraîche, parmesan and cooled vegetable mixture. Stir well to combine. 7) Line a rimmed baking sheet with parchment paper. Form 18 large meatballs. 8) Place in the oven and bake for 20-25 minutes, or until the meatballs are cooked thru (temperature reaches 160 degrees). 9) Toast the slider buns. Spread mayonnaise on each side of the buns. Lay a generous amount of coleslaw on the bottom layer of the bun. Top with a meatball, a sprinkling of cilantro and the top bun.   for the Sriracha Coleslaw: 4 cups shredded cabbage 4 cups shredded broccoli stems and carrot mix 1 cup radishes, thinly sliced and slivered ½ cup cilantro, roughly chopped 2 teaspoons Dijon mustard 2 teaspoons red wine vinegar 4 tablespoons sriracha juice of 1 lime 3/4 teaspoon kosher salt 1/4 teaspoon granulated garlic 3 tablespoons extra-virgin olive oil   1) Combine the cabbage, broccoli, carrots, radishes and cilantro in a large bowl and mix well. 2) In a medium-sized bowl, add the mustard, red wine vinegar, sriracha, lime juice, salt and garlic. Whisk well until combined. 3) Slowly whisk the olive oil into the sriracha dressing (a few drops 1 drip at a time and then a steady stream). Whisk until well combined. 4) Pour the dressing on top of the coleslaw and mix well. Serve chilled or at room temperature. Read More

A Halloween Treat: Soup 4 Supper

  Halloween is just around the corner.  That probably means a busy night filled with fun, trick-or-treating, and of course, lots of candy.  Why not fill up on a delicious bowl of soup to help warm and energize your family for the evening?There’s something magical about a homemade pot of soup simmering over the stove or in a slow cooker, with the savory flavors melding together perfectly. From chicken matzo ball soup to a hearty beef stew, it can hit the proverbial “spot” on a cold winter’s day or night. According to a survey on Allrecipes.com, soup was selected as being in the top three favorite comfort foods by 28% of survey respondents.4 Reasons Why Soup Can Be Satisfying As SupperIf you are accustomed to eating light at night, or if this is a change you want to make in the New Year, than a nice bowl of soup can certainly suffice as your “light” but satisfying evening meal. Here are four reasons why: Soup is slow--It’s almost impossible to slam down a bowl of soup—soup forces you to eat slowly and enjoy each spoonful.  Soup contributes water--The high water (liquid) content of most soups does superb job of filling your stomach, more so than drinking a glass of water with your meal. There have been several studies suggesting soup may promote satiety, delay the stomach emptying into the small intestine (so you feel full longer), and reduce the calories eaten in the meal that includes soup. Soup fills you up with fiber--Soup/stew is usually high in fiber from beans and vegetables, adding bulk to your meal as it goes through the stomach and intestinal tract.  COOKING TIP-- Pump up the fiber in your soups by adding beans when possible and use whole grains like barley, brown rice, wild rice, or whole-wheat blend pastas instead of refined grains.  Soup is packed with protein--Soups that feature a lean protein like chicken, turkey, lean beef, and fish, can contribute an impressive amount of protein (and satiating power), about 30 grams of protein per serving.  COOKING TIP-- Opt for leaner cuts whenever. If the recipe calls for sausage, substitute a less fat turkey or chicken sausage and you can usually cut the amountin half and add some beans instead.     Low Cal or Creamy?You can’t get into too much trouble calorie-wise as long as the soup you are slurping is broth or tomato based. One cup of broth, by itself, is around 25 calories with one to two grams of fat and a cup of tomato juice is around 40 calories with one gram of fat.Opt for a cream based soup, however, and all bets are off. Many creamy soup recipes call for light cream and just one cup adds about 700 calories and 74 grams of fat. Others call for half-and-half and one cup adds 315 calories and 28 grams of fat. Switching to whole milk in your creamy soup recipe will give your soup the desirable creamy taste and texture but one cup adds only 150 calories and 8 grams of fat. COOKING TIP--The lower fat options to cream or half-and-half have a tendency to curdle with high heat so avoid boiling, blend a tablespoon of flour or 1/2 tablespoon of cornstarch into each cup of milk, and add milk toward the end when the soup is at a simmer.   Here are 3 quick, hearty and healthful soup recipes to try this winter!     Italian Turkey Sausage SoupMakes: 4 servingsPrep Time: Under 15 minutesTotal Time: Under 40 minutesIngredients12 ounces lean polska kielbasa sausage links  (such as Open Nature Smoked Fresh Turkey Kielbasa), diced1 tablespoon extra virgin olive oil1 tablespoon minced roasted garlic (available in jars in the produce section)3 cups low sodium vegetable or beef broth1 (14.5 ounce) can Italian-style diced stewed tomatoes1 cup diced carrots or sliced baby carrots 2 cups raw cauliflower florets cut into bite-size pieces1 (14.5 ounce) can red kidney beans, undrained (great Northern beans can be substituted)2 cups fresh spinach, packed, rinsed1/4 teaspoon ground black pepperDirections1. In a large nonstick saucepan, brown sausage over medium-high heat with olive oil and minced garlic. Stir in broth, tomatoes, carrots and cauliflower. Cover and simmer about 15 minutes or until cauliflower is tender.2. Stir in beans with liquid, spinach, and black pepper, cover and simmer another 10 minutes.3. Spoon into soup bowls, sprinkle Parmesan shavings over the top and enjoy!Nutrition Per Serving: 405 calories, 16 g fat, 3.5 g saturated fat, 1359 mg sodium, 35 g carbs, 11.5 g fiber, 8 g sugar, 29 g protein   Light Chicken Pot Pie SoupMakes: 6 servingsPrep Time: Under 15 minutesTotal Time: Under 40 minutesIngredients4 cups frozen Potatoes O-Brien 3 cups chicken broth 1 cup chopped celery1 cup chopped onions2 tablespoons finely chopped fresh parsley (or 2 teaspoons dried parsley)1/8 teaspoon freshly ground black pepper (add more to taste)2 tablespoons unbleached white flour (1 tablespoon corn starch can be substituted)1 1/2 cups whole milk (low fat milk can be substituted)3/4 cup shelled edamame (available in freezer section) or frozen petite peas2 heaping cups shredded or diced skinless and boneless roasted chicken (pulled from a rotisserie chicken)1 cup shredded extra sharp cheddar cheese (reduced fat or regular)Salt to taste (optional)Optional Toppings:Celery top sticksShredded extra sharp cheddarShredded rotisserie chicken (leftover from the rotisserie chicken)Directions1. Place potatoes, chicken broth, celery, onions, parsley and pepper in a large nonstick saucepan. Bring to a gentle boil, reduce the heat to low and cover the pan. Simmer until tender (about 10 minutes).2. Meanwhile combine the flour with 4 tablespoons of the milk and whisk until smooth. Whisk in the remaining milk.3. Add the milk mixture and the edamame to the soup mixture; stir well. Cover the saucepan and simmer until the soup thickens (about 6-8 minutes).4. Stir in the chicken and cheddar and simmer to melt the cheese. Add salt to taste and serve with optional toppings.Nutrition Per Serving: 330 calories, 10 g fat, 4.5 g saturated fat, 538 mg sodium, 26 g carbs, 3.5 g fiber, 5 g sugar, 33 g protein   Easy Slow Cooker Chili (or) Beer-Lover’s ChiliMakes: 4 servingsPrep Time: Under 15 minutesTotal Time: From 4 to 8 hours with the slow cooker, depending on whether on LOW or HIGH (under 40 minutes if using the stove)Ingredients1 pound 93% lean grass-fed ground beef1 onion, finely chopped1 tablespoon minced roasted garlic (available in jars in the produce section)1 (15 ounce) can kidney beans (pinto or black beans can be substituted), un-drained1 (14.5 ounce) can Mexican-style stewed tomatoes2 tablespoons tomato paste12 ounces beer of choice (amber, light, nonalcoholic or water can be substituted)3 teaspoons chili powder1 teaspoon smoked paprika (regular paprika can be substituted)1 teaspoon ground cumin1 teaspoon dried oregano flakes1 tablespoon dark brown sugar (optional)1/2 jalapeno pepper, halved, seeded and finely chopped (optional), add more to tasteOptional toppings:Chopped onionShredded extra sharp cheddar cheesePlain Greek nonfat yogurt (use like sour cream)Cornbread waffles (pour your favorite cornbread batter onto a nonstick waffle iron coated with canola cooking spray and cook as usual)Directions1. In large nonstick skillet over medium-high heat, brown the ground beef, onion and garlic, stirring often and breaking the ground beef into crumbles (about 5 minutes).2. Spoon the beef mixture into a slow cooker and stir in the beans, tomatoes (including liquid), beer, chili powder, paprika, cumin, oregano, and brown sugar and jalapeno, if desired. Cover and turn the slow cooker on LOW. 3. Cook for 8 to 10 hours (or 3 to 4 hours on HIGH).  NOTE: If you want to use the stove instead, just combine the rest of the ingredients with the meat mixture in the skillet. Bring to a gentle boil, cover, reduce heat to low and simmer 15 minutes.4. Spoon into soup bowls, sprinkle toppings of choice over the top and enjoy!Nutrition Per Serving: 343 calories, 8 g fat, 2 g saturated fat, 612 mg sodium, 37 g carbs, 8.5 g fiber, 13 g sugar, 30 g protein Read More

Stuffed Acorn Squash with Kale and Mushrooms

October is Vegetarian Awareness MonthTo continue Vegetarian Awareness month, we offer our second recipe: Stuffed Acorn Squash with Kale and Mushrooms!   Even starting with one meatless meal a month can make a difference in your health and your budget. We'dlove to know what you think of this week's recipe.   Stuffed Acorn Squash with Kale and MushroomsYield: Serves 42 small acorn squashes, or 1 large one1/2 cup uncooked quinoa2 tablespoons olive oil1 shallot, chopped1 garlic clove, minced1 1/2 cups portabello mushrooms, chopped2 tablespoons apple cider vinegar2 cups chopped kale1/4 cup chopped fresh sage1/3 cup toasted pecans1/3 cup dried cranberries1/4 cup chopped chivessalt, peppersprinkling of mozzarella cheesedrizzle of honey on top1. Preheat oven to 425 degree F.2. Slice acorn squash in half and scoop out of the middle. You can leave them in half or slice them into wedges. Drizzle with 1 tablespoon olive oil and sprinkle with a few pinches of salt and pepper. Roast flesh side down for 20 minutes, flip them over and roast them flesh side up for another 20 - 30 minutes until golden brown and tender. Remove from oven and set aside.3. Cook the quinoa. Place 1 cup of water into a small saucepan and bring to a boil and add quinoa. Cover and reduce to a simmer for 15 minutes. Turn heat off and let it sit for another 10 minutes (covered). Fluff with a fork and set aside.4. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the chopped shallot, a pinch of salt. Let that begin to soften, then add the mushrooms, garlic, another pinch of salt and a grind of pepper. Cook until the mushrooms are soft, stirring occasionally.5. Add the vinegar, stir, then add the kale and chopped sage. Cook until the kale wilts down, then add the cooked quinoa, pecans, cranberries and chives. Taste and adjust seasoning. Scoop the filling onto the roasted squash and serve.6. Sprinkle with cheese and top with a drizzle of honey.Cost: $2.58 per serving/ $10.35 totalNot including olive oil,vinegar, salt, pepper, sprinkle of cheese or honey Recipe inspired by Love and Lemons   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

Spicy Asian Zucchini

Did you know that the word zucchini comes from the Italian word “zucca” which means squash? Zucchini is in fact a type of squash! Just in time for summer, zucchini is in season, easily available and inexpensive! Not only is zucchini a fun word to say but it's also a fun vegetable to add to any meal or as part of the main dish. Zucchini is low in fat, low in sodium and has no cholesterol, which makes it the perfect heart healthy food! You can easily steam, grill, sauté, bake and season this vegetable. The best aspect of this great veggie is the fact that it has about 30 calories and is nutrient dense! Zucchini is packed with vitamins and minerals that are beneficial to your body and overall health. This vegetable actually contains more potassium than a banana! This load of potassium benefits your heart, brain and muscles. They also contain Vitamin B-6 and Vitamin C which help boost your immune system. Zucchini also contains phytochemicals which play a role in maintaining your vision. Replacing a high fat, high salt food with this low calorie, nutrient dense vegetable is a great option for keeping your heart healthy. When shopping for zucchini, look for one that is medium in size (about the size of a regular flash light) and look for a vibrant color - color equals flavor! Lastly, look for one’s that have the stem attached - these will last longer. If you get it home and you're not ready to cook it right away, store it in a paper bag in the vegetable drawer in your refrigerator. There are endless ways to prepare, season and enjoy this beneficial summer vegetable! If you’re not convinced yet, just one bite of this Spicy Asian zucchini will win you over!    Spicy Asian Zucchini Ingredients: 3 small zucchini, cut into strips 2 cloves garlic, minced 1/4 cup low sodium soy sauce 2 TBSP sriracha sauce 1 teaspoon honey  2 green onions, sliced 2 TBSP sesame oil Salt and pepper to taste 2 TBSP sesame seeds, optional    Directions  1) Heat sesame oil in a skillet on medium high heat. 2) Add the zucchini and garlic and sauté for about 5-7 minutes or until desired tenderness. 3) Place zucchini in a bowl. 4) Combine the soy sauce, sriracha, and honey and whisk together until combined. 5) Pour the mixture over the sautéed zucchini and toss to combine. 6) Sprinkle with green onions and sesame seeds, if desired. 7) Serve warm or at room temperature.   Recipe adapted from ToSimplyInspire.com Read More

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