Market Street

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Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas

Tags: Butternut Squash, crockpot soups, healthy, market street, october, recipe, registered dietitians, slow cooker recipe, squash dishes, vegetarian, vegetarian awareness month, vegetarian meals

Wednesday, October 7, 2015 9:30:00 AM

October is Vegetarian Awareness MonthTo kick off Vegetarian Awareness month, what better way to start the month than to bring warm and hearty dishes that anyone would enjoy!

Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike. Here …
» Read More
Strawberry Blackberry Chia Jam

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

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

When leading our Diabetes Tours it is not uncommon for the conversation to turn to seeds when we talk about healing foods. There are sunflower seeds, pumpkin seeds, flax seeds and chia seeds. Flax has been popular for a while and chia has become popular more recently. The chia seed is exactly what you are thinking - that terracotta figurine that sprouts hair or fur on …
» Read More
Heart Healthy Parmesan Oat Crusted Chicken

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

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

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

Tags: market street, Market Street Registered Dietitians, Gluten-Free

Wednesday, November 30, 2016 9:30:00 AM

These burgers are cooked in the skillet or on the grill - perfect for some late fall football watching! The star in this recipe is the mushrooms which are a great addition to meals, and can be a nice alternative to meat products such as ground beef.

Mushrooms are often substituted for some of the ground beef in hamburger patties because they can have a meaty flavor and …
» Read More
Dietitian Spotlight: Slow Cooker Southwestern Chowder

Tags: market street, Market Street Registered Dietitians, gluten free

Monday, December 19, 2016 5:34:50 PM

Do you ever feel like you are running in a million different directions during the holiday months? It seems as though there is always somewhere to be, something to buy, and something to wrap. As a result, having time to prep and cook food can fall by the wayside. However, we believe that consuming foods that are nutritious and filling during these busy holiday months should …
» Read More
Dietitian Spotlight: Salmon Skewers

Tags: market street, Market Street Registered Dietitians, Salmon, Seafood Recipes

Wednesday, December 28, 2016 5:05:53 PM

Skewers can be a fun way to combine meat and vegetables, but have you tried making skewers with fish, such as salmon? Rainbow salmon skewers are packed with flavor and nutrition, making them a delicious dinner option or the perfect party food.

Salmon is a protein that is both flavorful and also a great source of omega-3 fats, which can help reduce inflammation in the body. …
» Read More
Cherry Almond Blue Steak Salad with Cherry-Balsamic Vinaigrette

Monday, May 8, 2017 4:36:00 PM

What goes great with a sunny afternoon? This fresh and fruity salad! In recognition of Celiac Disease Awareness month, we’ve created this gluten-free Cherry Almond Blue Steak Salad with Cherry-Balsamic Vinaigrette.

One of the best things about this recipe is that it requires fresh, delicious cherries which are now in season. Cherries are full of antioxidants which contain …
» Read More
A Pleasant Little Wedding Brunch

Tags: A Pleasant Little Kitchen, market street, wedding

Wednesday, June 7, 2017 9:38:33 AM

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

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

There was a season of my life where it seemed like several weekends out of the summer involved parties celebrating the nuptials of dear friends. A few lucky times, I would be one of the friends who got to throw the get together.

The …
» Read More
Dietitian Spotlight: 4 Minute Chicken Taco Rice Bowls

Tags: market street, Market Street Registered Dietitians, Build A Better Lunch, Back To School, Quick Lunches

Thursday, August 10, 2017 10:46:00 AM

Packing lunches can be difficult, even for the most seasoned and organized home chefs. However, if you or someone you know suffers from food allergies, packing allergy friendly lunches can add one more thing to an already long list of to-dos in the morning.

This chicken taco rice bowl provides a delicious, quick and easy solution to your lunchtime woes. It can be easily …
» Read More
Dietitian Spotlight: Cauliflower Fried Rice

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

Thursday, November 30, 2017 4:38:00 PM

Chinese Take-Out — one of the easiest ways to “prepare” dinner for your family and by prepare we mean finding the number, calling the restaurant, placing an order, and driving to pick it up. Although it is easy, this quick dinner often turns into a food coma full of regret for those trying to make healthy eating choices. So, if you’re craving stir-fry, we have the perfect and …
» Read More

10 Information Results For food stamps

Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas

October is Vegetarian Awareness MonthTo kick off Vegetarian Awareness month, what better way to start the month than to bring warm and hearty dishes that anyone would enjoy! Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike. Here is the first of three vegetarian meals we will post this month that are delicious and irresistible for your family and friends.     Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas Yield: Serves 6For the Butternut Squash Soup:1 medium yellow onion, chopped3 medium carrots, peeled and chopped1 medium butternut squash, peeled, seeded and chopped into 1 inch cubes1 large granny smith apple, peeled and chopped2 (14 oz) cans low sodium Swanson vegetable broth1/2 teaspoon ground cinnamon1/4 teaspoon ground nutmeg3 tablespoons of maple syrupsalt and freshly ground black pepper to tasteFor the Maple Roasted Chickpeas:1 (15 oz) can Essential Everyday Chickpeas1 tablespoon canola oil2 tablespoons maple syrup1 tablespoon brown sugar1/4 teaspoon ground cinnamon1/8 teaspoon salt1. Add the onion, carrots, butternut squash and apple to slow cooker. Pour the vegetable broth over all of the ingredients and allow to cook on low for 6 hours or on high for 4 hours.2. Once vegetables are cooked and soft, puree the soup using an immersion blender. Add the cinnamon, nutmeg, and maple syrup. Season with salt and pepper to taste. If you don't have an immersion blender, transfer the soup to a blender in smaller batches and puree until smooth. Combine all of the pureed soup back into the crockpot and season with spices and maple syrup.3. While soup is cooking, make the maple roasted chickpeas. Preheat oven to 375 degrees F. Rinse and drain the chickpeas and pat dry with a towel. Remove the skins by rolling them on the towel or pinch them off between your fingers (this takes longer). In a small bowl, combine the canola oil, maple syrup, brown sugar, cinnamon and salt. Plavce the chickpeas on a large baking sheet in a single layer. Pour the maple syrup mixture over chickpeas and toss until chickpeas are well coated. Place in the oven and bake for 40-45 minutes, stirring every 15 minutes. Bake until chickpeas are crunchy.4. Pour soup into bowls and garnish with maple roasted chickpeas and serve immediately.Cost: $1.41 per serving/ $8.48 totalNot including spices, oil, maple syrup, and sugar Recipe inspired by Two Peas & Their Pod 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

Strawberry Blackberry Chia Jam

  When leading our Diabetes Tours it is not uncommon for the conversation to turn to seeds when we talk about healing foods. There are sunflower seeds, pumpkin seeds, flax seeds and chia seeds. Flax has been popular for a while and chia has become popular more recently. The chia seed is exactly what you are thinking - that terracotta figurine that sprouts hair or fur on your favorite character. Go ahead and sing it - “Cha-cha-cha chia”.     Despite being a great coffee table conversation starter, chia seeds are also tiny little nutrient powerhouses, perfect for anyone managing blood sugars or diabetes. Chia seeds are high in fiber, rich in healthy plant based omega-3s and are also high in calcium and antioxidants. In a study of 20 humans with diabetes, one variety of chia helped participants control blood glucose, reduce blood pressure and lower C-reactive protein, a major marker of heart disease risk. The study was published in the journal Diabetes Care. So back to the tour, after a laugh or two about the nostalgia of a chia pet and the realization that one probably does not eat the chia pet, the question then turns to “how do I use the flax or chia seed?”   We’re glad you asked. Very simply, you could sprinkle chia seed in your oatmeal, soups, bread doughs, muffins or salads. You could also make a chia pudding (simply soak chia seeds in almond milk with a dash of almond or vanilla extract and a drizzle of honey overnight). But, today we want to share a delicious and vibrant Strawberry Blackberry Chia Jam. The ingredients are a perfect way to Color Your Basket purple this month!      Ingredients: Yield: 1 small jar   1 cup frozen or fresh strawberries 1 cup frozen or fresh blackberries 1/4 cup water 3 tbsp chia seeds 2 tbsp honey, maple or agave syrup (optional)   Directions 1) Combine the berries, water and honey in a food processor or blender. Pulse until just blended (this helps to get the juices going. You can also do this in a large bowl, using a potato masher or fork).  2) Transfer to a glass jar. Add the chia seeds and mix well making sure they are well incorporated into the fruit.  3) Place in the fridge to set. This takes at least an hour or so. Jam will last 2-3 weeks in the fridge. Read More

Heart Healthy Parmesan Oat Crusted Chicken

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

Dietitian Spotlight: Classic Blended Burgers

These burgers are cooked in the skillet or on the grill - perfect for some late fall football watching! The star in this recipe is the mushrooms which are a great addition to meals, and can be a nice alternative to meat products such as ground beef. Mushrooms are often substituted for some of the ground beef in hamburger patties because they can have a meaty flavor and texture. If you are feeling a bit more adventurous, you could even substitute mushrooms in place of all of the ground beef in a hamburger. The reason mushrooms are such a great alternative to meat products is because of the many nutrients provided by this vegetable. They are low in calories, fat, cholesterol and sodium. Mushrooms are also a good source of B vitamins including riboflavin, niacin and pantothenic acid. Additionally, minerals such as selenium, copper and potassium are abundant in mushrooms. Blending mushrooms with ground beef can serve as a transition towards incorporating more meatless dishes into your recipe rotation, while still giving you the familiarity of the well-loved hamburger! If you have a gluten allergy or sensitivity, using a gluten free hamburger bun is a great option. Whether you are looking to decrease the amount of meat you eat or just want to try a new twist on a traditional hamburger, this Blended Burger recipe is easily adaptable! If you have Celiac Disease or have a gluten intolerance, simply replace the bun with a gluten-free bun. Classic Blended Burger Ingredients 1/2 pound crimini or white button mushrooms 2 tablespoons olive oil, divided 1 pound ground beef 1/2 teaspoon salt 4 gluten-free buns Directions Finely dice mushrooms or gently pulse in food processor. In skillet, warm 1 tablespoon olive oil on medium-high heat and add mushrooms, sautéing 5-7 minutes, or until golden brown. Remove from heat and cool 5 minutes. Transfer cooled mushrooms to medium bowl. Add ground beef and salt, mixing until combined. Make 4 patties. Add remaining tablespoon of olive oil to pan and cook burger patties on medium-high heat until desired doneness. Plate and add desired toppings to bun. Topping recommendations: feta cheese, romesco sauce, sweet peppers and sautéed red onions. Recipe adapted from the Mushroom Council Read More

Dietitian Spotlight: Slow Cooker Southwestern Chowder

Do you ever feel like you are running in a million different directions during the holiday months? It seems as though there is always somewhere to be, something to buy, and something to wrap. As a result, having time to prep and cook food can fall by the wayside. However, we believe that consuming foods that are nutritious and filling during these busy holiday months should still be a priority, so why not put your slow cooker to work making this chowder? It is as easy as placing all the ingredients into the Crock Pot, turning it on, and forgetting about it for several hours. At the end of the day, you will have a delicious, homemade meal that is full of nutrients that will keep you feeling satisfied for the rest of the evening. And, you will most likely have leftovers which will make the rest of your week run smoothly as well! Another great aspect of this recipe is that it can cater to a variety of people with different nutritional needs. Not only is it gluten free, but it is also dairy free. However, with ingredients like potatoes, corn, bacon and coconut milk, no one will even notice that this creamy and hearty chowder is not made with dairy or gluten! And since December is Color Your Basket Rainbow month, this soup is a great way to color your basket, as all of the ingredients provide a unique color and therefore excellent nutritional value to your basket and meals!     Slow Cooker Southwestern Corn & Potato Chowder Serves: 8-10 bowls of soup   Ingredients 3 ears of fresh corn, kernels removed from the cob 2 cups of Yukon potatoes, diced 1 red pepper, diced 1 onion, diced 1 large chipotle pepper, minced Juice from 1 lime ¼ cup of fresh cilantro 1 ½ teaspoons of ground cumin 3 strips of crispy bacon, crumbled 14 oz can of fire roasted tomatoes 4 cups of low sodium vegetable stock salt and pepper 1 can of coconut milk diced avocado (optional)    Directions 1) Add fresh corn, potato, red pepper, onion, chipotle pepper, lime juice, fresh cilantro, ground cumin, crispy bacon, fire roasted tomatoes, vegetable stock, and salt and pepper to a crock pot 2) Stir to mix everything 3) Cook on high for 4 hours 4) Add in coconut milk to crock pot and cook on high for an additional 30 minutes to an hour 5) Serve with diced avocado and devour! Read More

Dietitian Spotlight: Salmon Skewers

Skewers can be a fun way to combine meat and vegetables, but have you tried making skewers with fish, such as salmon? Rainbow salmon skewers are packed with flavor and nutrition, making them a delicious dinner option or the perfect party food.  Salmon is a protein that is both flavorful and also a great source of omega-3 fats, which can help reduce inflammation in the body. Protein from salmon also helps to slow down the absorption of carbs eaten in the meal. Bell peppers and red onions are a great way to add in more color to your meal and also pack an extra punch of vitamins and minerals. Red, yellow, orange and green bell peppers are all rich in vitamin C as well as fiber. Did you know that a red bell pepper actually contains about twice as much vitamin C as an orange? Using a variety of bell peppers as well as red onions adds bright colors to this recipe as well as increasing the different type of nutrients in your meal. This recipe does not contain any grains or starches and has minimal carbs from the vegetables, so it's a great choice if you are looking for a low carb meal. If you would like to add a serving of grains, you could add a ½ cup of steamed rice on the side for a reasonable portion of carbs to complement the protein and vegetables. Rainbow Salmon Skewers   INGREDIENTS    12 oz salmon fillet    1/2 each of a red, green yellow, and orange bell pepper    1/4 large red onion    olive oil    salt and fresh cracked black pepper    1 lemon   DIRECTIONS 1) Cut the salmon into 1 1/2 inch chunks. You are going to need approximately 12 pieces. Do the same with the peppers and red onion. 2) Thread your skewers alternately with the onions and peppers, and then the salmon. Leave some room at the base so you can handle them easily. 3) Brush the skewers liberally on both sides with olive oil, and sprinkle with salt and fresh ground black pepper. Cook on a hot grill, turning once, until the fish is cooked through and the veggies are softened a bit. Don't overcook! 4) Serve with a squeeze of lemon.   Recipe inspired by http://theviewfromgreatisland.com   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

Cherry Almond Blue Steak Salad with Cherry-Balsamic Vinaigrette

What goes great with a sunny afternoon? This fresh and fruity salad! In recognition of Celiac Disease Awareness month, we’ve created this gluten-free Cherry Almond Blue Steak Salad with Cherry-Balsamic Vinaigrette. One of the best things about this recipe is that it requires fresh, delicious cherries which are now in season. Cherries are full of antioxidants which contain cancer-preventative compounds and reduce inflammation. They are also a good source of vitamin C. From the dark colored spinach which contains lots of vitamins and minerals to the chopped almonds which provide you with monounsaturated fat (the kind that lowers bad cholesterol), this salad is jam packed with healthy vitamins and minerals in every ingredient. The made-from-scratch balsamic vinaigrette is super easy to make, full of flavor and contains less calories than bottled salad dressings (which may contain gluten). Don’t be fooled by how fancy this salad looks, there are less than 10 ingredients and it will only take about 30 minutes make! This recipe is delicious, but the health benefits are the “cherry” on top!   Cherry Almond Blue Steak Salad with Cherry-Balsamic Vinaigrette Serves 4   Ingredients 1 1/2 – 2lbs Rancher's Reserve steak (chuck eye, ribeye, filet, strip) extra virgin olive oil, salt, and pepper 12oz baby spinach 2 cups cherries, pitted and halved 1/2 cup sliced almonds 3oz blue cheese, crumbled   For the Cherry-Balsamic Vinaigrette: 1/4 cup cherries, pitted and halved 2 Tablespoons balsamic vinegar 1 Tablespoon fresh lemon juice salt and pepper 2 teaspoons honey 1/4 cup + 2 Tablespoons extra virgin olive oil   Directions 1. Combine all ingredients for Cherry-Balsamic Vinaigrette except extra virgin olive oil in a food processor or blender then pulse to coarsely chop. Slowly stream in olive oil while processing until smooth. Set aside. 2. Rub both sides of Rancher's Reserve steaks with extra virgin olive oil then season liberally with salt and pepper. Grill over medium-high heat to your preferred level of doneness. Alternatively you could cook steaks on the stove top. Let steaks rest for 5-7 minutes before thinly slicing against the grain. 3. Divide spinach between plates then top with sliced steak, cherries, blue cheese, and sliced almonds. Drizzle with Cherry Balsamic Vinaigrette then serve. Read More

A Pleasant Little Wedding Brunch

  Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  There was a season of my life where it seemed like several weekends out of the summer involved parties celebrating the nuptials of dear friends. A few lucky times, I would be one of the friends who got to throw the get together. The more I hosted, the more I realized being a good hostess is an art form and it takes practice to perfect it. Hosting is hard. But once you’ve figure out the ins and outs, it becomes a blessing not a burden.   Shower after shower my group of college girlfriends and I developed a systematic and successful approach to hosting. A few of the techniques we discovered that made the party successful were: Delegate responsibilities to the proper hostess. For instance: the outgoing hostess should greet, the organized hostess should manage checking off the list of day-of requirements, the creative hostess is in charge of table arrangements, etc. Having everyone at the post they feel most comfortable makes for a more relaxed gathering.   If possible, have two hostesses greet at the door to offer to take purses, jackets and gifts. One can direct the party goer to the gatherine while the other puts up the belongings and gifts. Make sure there is plenty of seating for everyone attending. Cluster the seating in groups of three or four to encourage conversation. Prep the night ahead if possible-- Arrange flowers, set-up the food and drink stations, etc. It makes the day of celebration less stressful.    Add fresh flower arrangements randomly throughout the party rooms. These bursts of color make for a romantic and beautiful touch. Market Street's floral department is full of beautiful prearranged bouquets that make the perfect touch to any gathering. If you're on a budget consider purchasing a few different types of flowers and make your own bouquets.   Aim to have everything set up 30 minutes before the party starts. This way all hostess should be able to catch their breaths AND be ready to smile and celebrate. Have a blend of homemade and pre-made food. Market Street has an excellent concierge service that will help you throw a tasty party. The concierge will assist you in selecting a few tasty add ons from their variety of menu items. If you go with a fresh fruit tray place it on a beautiful platter that you've picked up from one of my favorite spots, the Dish Department.   These days with small children it seems as though the opportunities to host showers, whether wedding or baby, are getting fewer and fewer. However, I have now taken this same approach of shower hosting to dinner party hosting and it still applies-- albeit there is only one hostess versus the five or six that’s offering a helping hand.   Celebrate your loved ones’ milestone with a party that is filled with intentionality, beautiful touches and delicious food. The next time you’re throwing a wedding shower let A Pleasant Little Kitchen be the hostess that arranges the food menu. And as always, these recipes are all make-ahead friendly which is critical to success when it comes to party throwing.   Watermelon Rose Granita Gougeres Fresh Fruit Tray Chive and Cheese Frittata Arugula Salad Cherry Tarts   Watermelon Rose Granita Author note: Another way to prepare this recipe is to pour the mixture into mason jars, cover, place in the freezer and shake every 30 to 45 minutes.   Ingredients 4 cups of fresh watermelon juice (about 6 cups of cut watermelon, that’s been juiced) 1/3 cup plus 1 tablespoon of rose simple syrup (click here for recipe) juice of 1 ½ limes mint for topping   Directions 1. Place all ingredients into a long glass pyrex and stir to combine. 2. Place in the freezer, and every 30 to 45 minutes scrape with a fork until broken up. (About 3 to 4 hours) 3. Continue this process until the juice has turned into a slushy delicious mess. 4. Serve in individual glasses and top with mint. Gougères Author note: Gougères are French cheese puffs. It is one of my favorite ways to make homemade rolls and feel fancy. These little cheese puffs are freezer friendly. Once baked, cool to room temperature and store in a freezer safe plastic bag. Reheat in the oven at 35o degrees for about 5-8 minutes. If you’re feeling fancy, you can pipe the dough into decorative shapes using a pastry bag. I prefer a spoon for a more rustic look.   Ingredients 3/4 cup whole milk 1/4 cup water 1 stick unsalted butter 3/4 teaspoon kosher salt pinch of nutmeg pinch of paprika 1 cup flour 3 eggs 3/4 cup grated gruyere 3/4 cup grated white cheddar   Directions 1. Heat the oven to 400 degrees. 2. In a sauce pan, combine the milk, water, butter, salt, nutmeg and paprika. Cook over medium-low heat until the butter is melted. Stir occasionally. 3. Quickly pour the flour into the saucepan and stir vigorously with a wooden spoon. Continue to do this until the dough pulls away from the pan and forms a ball. Stir until the dough begins to slightly stick to the bottom of the pan (about two minutes). 4. Remove from the heat and let cool for 1 minute. 5. Add one egg at a time to the batter, stirring constantly. The dough will get a somewhat shiny gooey exterior. 6. Add the cheese and stir well to combine. 7. Spoon the dough into 1 1/4- 1 1/2 inch rounds onto a parchment lined baking sheet. Baked for 22-25 minutes, or until the gougeres are lightly browned. Chive and Cheese Frittata Author note: I used to resort to the “flip” method of frittatas until I read Marcella Hazan’s Essentials of Classic Italian Cooking. Hazan preferred the “non-flip” method that simply leaves the frittata in the oven until it is completely cooked. I have since resorted to this method. Also, I don’t find it necessary to have a non-stick pan to have a successful frittata. With enough butter or olive oil to coat the skillet, the frittata comes out nicely. Finally, don’t be afraid to eat this anytime of the day– breakfast, lunch or dinner. It’s great with crusty bread and a nice salad.   Ingredients 5 eggs ¼ teaspoon kosher salt ¼ cup chives, chopped ¼ cup shredded mozzarella ¼ cup grated parmesan 2 tablespoons unsalted butter   Directions 1. Heat the oven to 350 degrees. 2. Meanwhile, place the eggs and salt in a medium size bowl and lightly beat. 3. Next, add the chives and cheese. Lightly beat to incorporate. Set aside. 4. In an 8-inch skillet, melt the butter on the stovetop. Once melted, swirl the butter around the pan to coat the bottom and sides. 5. Add the egg mixture into the skillet and then place in the oven. 6. Cook for 16 minutes, or until the eggs are cooked all the way through. Run a spatula carefully around the edges of the frittata to loosen it from the pan. Slide onto a cutting board, slice and serve. Arugula Salad Author note: This salad is incredibly flexible. Add whatever bits of herbs and vegetables you have lying in the fridge. Nuts or a boiled egg would turn this side dish into a protein rich meal. Gruyere, manchego, goat cheese or feta also work very well with this salad.   Ingredients 6 cups arugula 2 shallots, chopped 3/4 grated parmesan cheese 3 tablespoons balsamic vinegar 1/4 cup extra-virgin olive oil juice of 1 lemon juice 1/4 teaspoon kosher salt   Directions Add the arugula, shallots and cheese into a large bowl. Top with the vinegar, oil, lemon juice and salt. Toss well and serve immediately. Cherry Tarts   Ingredients for the filling 3 pounds fresh cherries, pitted pinch of kosher salt 3/4 cups sugar 1 teaspoon vanilla extract 1 cinnamon stick   Directions In a large saucepan, combine all ingredients. Stir and cover. Cook over medium-low heat for 20 minutes. Stir occasionally. Remove the lid, stir the mixture and increase the heat to medium or medium-high. Cook for 35-45 minutes (the cherries should maintain a steady boil). Stir frequently to prevent burning. When the mixture is reduced, thickened and coats the back of a spoon it is finished cooking. Remove from the heat and cool to room temperature. Store in the fridge.   Ingredients for the whipped cream cup cream 1/2 cup crème fraiche 3 teaspoons sugar 2 teaspoons vanilla extract   Directions Place a mixing bowl (stainless steel preferred) in the fridge and let chill for 15 minutes. Once the bowl is chilled, remove it from the fridge and place all ingredients into the bowl. With an electric mixer whip the cream mixture on medium until peaks form. Place in an airtight container and keep in the fridge until ready to use.   Ingredients for the tarts pastry shells cherry filling whipped vanilla cream   Directions Follow the pastry shells baking instructions. Let cool. Add the cherry filling to the baked shells. Top with a dollop of whipped cream. Serve chilled. Read More

Dietitian Spotlight: 4 Minute Chicken Taco Rice Bowls

Packing lunches can be difficult, even for the most seasoned and organized home chefs. However, if you or someone you know suffers from food allergies, packing allergy friendly lunches can add one more thing to an already long list of to-dos in the morning. This chicken taco rice bowl provides a delicious, quick and easy solution to your lunchtime woes. It can be easily tweaked to accommodate anyone dealing with the top 8 allergens. For example, if you’re allergic to dairy, simply replace the shredded cheese with your favorite dairy-free cheese or nutritional yeast. Not only is the recipe allergy-friendly, it also comes together in less than 5 minutes, and requires very little preparation in the mornings. Whether you’re packing lunch for yourself, a significant other or kids, these bowls can be packed within minutes. During the busy back-to-school season, enjoy hitting the snooze button and enjoy 10 more minutes of sleep knowing that a healthy lunch can be packed quickly. Our favorite thing about this recipe is that it is easily changed depending on what you’re craving that day! You can add any topping to make your tastebuds sing. Just add things like pico de gallo, Hatch green chiles, shredded lettuce, and more. When designing your ideal bowl, there are a few things to keep in mind to help ensure you get a delicious and satisfying meal. First, pick a high-fiber rice like brown, basmati, jasmine or wild rice as a filling base. Next, include a protein to add more staying power with the meal. Shoot for 25 grams of protein through adding lean beef and pork, chicken, shrimp, or for a vegetarian option, beans. Now that you have the base of your rice bowl created, simply add your choice of toppings to the mix and you’re ready to go! Start this school year off right with a delicious and nutritious lunch idea!   4-Minute Chicken Taco Rice Bowls   Ingredients 1 cup microwaveable rice (We used Minute® Ready to Serve Brown Rice) ¼ cup cooked, shredded chicken breast (or substitute with drained, rinsed beans for a vegetarian option) ¼ cup salsa ¼ cup grated cheddar cheese   Optional: sliced black olives sliced green onion pinto beans guacamole Carrot sticks, on the side     Directions 1. Microwave rice cup according to package instructions. Place rice in a serving bowl. Stir in chicken and salsa. Top with cheese. Microwave for approximately 30 more seconds to warm entire dish, if desired. 2. Top with any additional ingredients of choice! Read More

Dietitian Spotlight: Cauliflower Fried Rice

Chinese Take-Out — one of the easiest ways to “prepare” dinner for your family and by prepare we mean finding the number, calling the restaurant, placing an order, and driving to pick it up. Although it is easy, this quick dinner often turns into a food coma full of regret for those trying to make healthy eating choices. So, if you’re craving stir-fry, we have the perfect and healthy solution for you. Cauliflower has become one of the most popular alternatives to starchy products such as rice, pasta, potatoes and even pizza crusts. Finely chopped cauliflower acts just like rice without adding high calories and carb amounts to your dinner, making it a perfectly safe alternative for those who have diabetes. This recipe is also loaded with veggies which may help to stabilize your blood sugar. Not only is this recipe diabetes-friendly, it will also help you reach your daily goal of 3-5 servings of veggies. This Cauliflower Fried Rice is the perfect way to satisfy that take-out meal craving, but with increased nutritional benefits and absolutely no feelings of guilt. And while it may not be as easy as calling in a to-go order, it’s still a quick and easy meal to prepare and enjoy.    Cauliflower Fried Rice   Ingredients: • 1 bag Cauliflower crumbles • 3/4 cup chopped onion • 2 1/2 tablespoons oil, divided • 1-2 eggs, lightly beaten • 1/4 cup + 1 tbsp. light, low-sodium soy sauce, divided • 1/2 cup chopped baby carrots • 1/2 cup frozen peas, thawed • 4 green onions, chopped • 2 cups bean sprouts, optional • Salt, to taste   Directions: 1. Heat one tablespoon of oil in a wok or large skillet over medium-high heat. Add the chopped onion and stir fry until light brown, about 8 minutes. Remove from the wok and place in a bowl. Set aside. 2. In a small bowl, mix together the egg (1 or 2, depending on how eggy you like your fried rice) and a few drops of sesame oil and soy sauce. Add a 1/2 tablespoon of oil to the wok and then quickly scramble the egg mixture in it. Remove the egg and add to the bowl with the onion. 3. Add the last 1/2 tablespoon of oil to the wok and add in the cauliflower, peas, carrots, green onions, and bean sprouts. Stir fry for 3 minutes, then reduce the heat to medium-low, mix in the soy sauce, and cover for about 3 more minutes, or until cauliflower is cooked through. Add back in the egg and onion and cook together for one more minute. Season with salt to taste. 4. Garnish with additional chopped green onion. Read More

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