Wellness

@ Moraine Valley

Dinner

Dinner at home.. tips and benefits!

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The age old question…. what’s for dinner?

In the last 14 years as a Registered Dietitian, I have noticed that the one meal a day people struggle with the most is dinner.
Here are some of the common reasons people give me for not eating dinner at home
– no time
– rushing around with work and kids
– don’t want to just cook for 1 or 2 people
– don’t know how to cook
– too many picky eaters at home… and many more.

But the fact is, it is MUCH LESS expensive and MORE healthy to eat at home than anywhere else. If you sit down once a week and plan your dinner meals you are more likely to stick to your menu, decreasing any chance of you ordering last-minute take out food.

Not only is it less expensive to eat at home but it also has some other great benefits as well!
– You consume less sodium, fat, sugar and overall calories when eating at home.
– Family dinners are more important than play, story time and other family events in the development of vocabulary of younger children.
– Frequent family meals are associated with a lower risk of smoking, drinking and using drugs in preteens and teens ages 11 to 18.
– Adolescent girls who have frequent family meals and a positive atmosphere during those meals are less likely to develop eating disorders.
– Children who eat most often with their parents are 40 percent more likely to say they get mainly As and Bs in school than children who have two or fewer family dinners a week.
– Dinner with family can be a stress reliever. Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.

Tips for dinner meal planning:

  1. Sit down once a week with your calendar to see what nights you will be at home to make dinner and what evenings you need to have something quick and easy to go (grilled chicken wraps with fruit)!
  2. Shop the sale ads on the weekends to plan which protein’s you will have that week with dinner.
  3. Start with your protein first, then figure out your sides (add a whole grain starch and some veggies to each dinner).

Pasta with Zucchini and Roasted Garlic


Ingredients
• 1 pound Rotini, Twists or Spirals, uncooked, whole grain
• 8 medium cloves garlic, peeled
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary, crushed
• 2 Tbsp. vegetable oil
• 3 medium zucchini, coarsely grated (about 5-6 cups)

Directions:
1. Preheat oven or toaster oven to 450.  Place your garlic on a 12-inch square piece of foil on the counter.  Sprinkle with thyme and rosemary.  Pour the oil over the garlic and herbs.  Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
2. While the garlic is baking, cook pasta according to package directions.  Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
3. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.

Sides: Serve with a side salad and whole-wheat dinner roll.

Happy planning!

Kelly Devine Rickert MS RDN LDN
Registered Dietitian/Wellness Coordinator

Roasting Veggies!

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Looking to add more vegetables to your diet?
Look no further! Try this quick and easy recipe with tonight’s dinner

Roasted Broccoli
Preheat oven to 450 Degrees. Line a cookie sheet with tinfoil.

Chop up a head of broccoli* (not frozen). Place in a bowl. Pour ~2tbsp olive oil over broccoli and toss. Place on cookie sheet and spread out. Lightly sprinkle with seasonings (I use garlic, pepper and a dash of sea salt).
Roast in oven for 10 minutes. (After about 5 minutes you can mix around veggies if you desire).

Viola! You are done! This is my favorite way to cook vegetables, because it is fast, easy, healthy and best of all? Tastes good!!!

*This recipe can be used for any vegetable: tomatoes, peppers, onions, brussel sprouts, cauliflower.. you name it!

Roasted Parmesan Cauliflower recipe!

1 head cauliflower (chopped into small florets)
Garlic Powder
Fresh or canned Parmesan cheese (about 1/4 cup)
Olive oil (in a diffuser is the lowest calorie way)
Salt and pepper to taste
Preheat oven to 400-425 degrees

  1. Chop cauliflower and spread on a baking sheet (covered in tinfoil for easy clean up!)
  2. Spray olive oil (using a diffuser for lowest calorie options or toss with 1-2 tbsp oil)
  3. Sprinkle with garlic powder, salt (I like the taste of sea salt the best) and cracked pepper.
  4. Roast in oven for 20-25 minutes, stirring, turning veggies at least 1-2 times.
  5. Take out and sprinkle on cheese. (Can even add a tbsp of balsamic vinegar as well).
  6. Put back in oven for about 5 minutes.

You can also add a wide variety of spices and herbs to experiment with flavors.

Kelly Devine Rickert MS RDN CSSD LDN

Chicken Pot Pie made with Greek Yogurt and Grilled Pork Chop recipe

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Made a new recipe last week and it was DELISH so had to share.
(this pot pie recipe is much lighter than your standard version!)

Add a tossed salad or some steamed veggies to complete this hearty meal.

Chicken Pot Pie (made with Greek yogurt)

1 cup Greek yogurt, plain
1 small onion, finely chopped
2 Tbsp butter
1/4 c all purpose flour
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic
1 cup chicken broth
2 cups shredded chicken (I shredded a no salt rotisserie chicken from the deli to save on time)
1-1.5 cups frozen veggies
Premade pie crust in refrigerated section (2 sides)
1 egg, beaten

Preheat oven to 375 degrees.
1. Saute onions in butter for a few minutes until cooked through. Add flour and combine.
2. In a bowl stir together the yogurt, broth and chicken. Add in seasonings, onion mixture, and frozen veggies.
3. Place 1 side of pie crust down in pie pan, add mixture on top and cover with the second crust. Pinch sides so both sides are sealed together.
4. Cut a few lines on top for the pot pie to breathe. Lightly coat the top layer with beaten egg so top crust browns.
5. Bake for 45 minutes, turning 1 time in the oven. Let stand while you prep salad and any side items. (We added some mashed potatoes for our side last night.)

I’m talking the best tasting pot pie I’ve made with a TON less fat than usual.  Makes for a great Sunday meal with the family!

Let me know how you like!

Grilled Cuban Pork Chops

Cuban Rub
2 Tablespoons grated lime peel
1 Tablespoon cumin seed
1 Tablespoon cracked black pepper
1/2 teaspoon salt
2 Tablespoons olive or vegetable oil
1 clove garlic, finely chopped

Pork Chops
4 boneless pork loin or rib chops, about 1 inch thick (about 2 pounds)

Directions
1. Heat coals or gas grill for direct heat. Remove excess fat from pork. In small bowl, mix all Cuban Rub ingredients; rub evenly on both sides of pork.
2. Cover and grill pork 4 to 6 inches from medium heat 8 to 10 minutes, turning frequently, until pork is no longer pink and meat thermometer inserted in center reads 160°F.  Garnish with mango slices.

Serve with rice or baked potato, roasted broccoli.

In good health,
Kelly Devine Rickert MS RDN CSSD LDN

What’s for Dinner?

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The age-old question…. what’s for dinner? (or the question most mom’s dread!)

In the last 13 years as a Registered Dietitian, I have noticed that the one meal a day people struggle with the most is dinner. Why?
Here are some of the common responses I receive:
– no time
– too busy rushing around with work/kids/extracurricular’s
– don’t want to just cook for 1 or 2 people
– don’t know how to cook/I am not good at cooking
– too many picky eaters at home… and many more.

But the fact is, it is MUCH LESS expensive and MORE healthy to eat at home than anywhere else. If you sit down once a week and plan your dinner meals, you are more likely to stick to your menu decreasing any chance of you ordering last-minute take out food.

Not only is it less expensive to eat at home but it also has some other great benefits as well!

– You consume less sodium, fat, sugar and overall calories when eating at home.
– Family dinners are more important than play, story time and other family events in the development of vocabulary of younger children.
– Frequent family meals are associated with a lower risk of smoking, drinking and using drugs in preteens and teens ages 11 to 18.
– Adolescent girls who have frequent family meals and a positive atmosphere during those meals are less likely to develop eating disorders.
– Children who eat most often with their parents are 40 percent more likely to say they get mainly As and Bs in school than children who have two or fewer family dinners a week.
– Dinner with family can be a stress reliever. Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.

Tips for dinner meal planning:

  1. Sit down once a week with your calendar to see what nights you will be at home to make dinner and what evenings you need to have something quick and easy to go (grilled chicken wraps with fruit)!
  2. Shop the sale ads on the weekends to plan which protein’s you will have that week with dinner.
  3. Start with your protein first, then figure out your sides (add a whole grain starch and some veggies to each dinner).
  4. Prep ahead when you can. Example: When making kids lunches at night, I boil my noodles and brown my ground turkey to make a pasta bake for the next night. All I have to do is throw in the oven when I get home from work!
  5. Cook once, eat twice! This is my motto! Example from earlier. If I brown my turkey tonight, I may season some turkey and make into patties for the next night. Make your life as easy as you can!

Do you have any time-saving tips in the kitchen for dinner? Do Share!

~Happy planning!

~Kelly Devine Rickert MS RD CSSD LDN

Veggies for your 4th of July Grill!

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What better way to celebrate being an American than firing up that grill this 4th of July?!? Here are some healthy veggie side dishes to add to your July 4th menu this holiday!

4th bbq

Enjoy!

Quick tip: Use a grill basket, or place tinfoil down on grill so you lose less veggies and for a quicker clean up!

1. Asparagus- a powerhouse of nutrients, folate and antioxidants!
After grilling, toss with lemon juice and some shaved Parmesan cheese.

2. Corn
Always a staple in my house, add some corn on the cob to the grill this year! (I husk corn first then grill to get more flavor).
I use Brummel and Brown yogurt spread and then choose from herbs and other condiments to add some more flavor:
garlic, pepper, cilantro, Parmesan cheese, light mayo, sour dream or Greek yogurt spread, the sky in the limit!

Here is directions for Parmesan corn on the cob:
Preheat an outdoor grill for medium-high heat and lightly oil grate.
Brush a thin layer of light mayonnaise on each ear of corn. Sprinkle the corn with the Parmesan cheese, garlic powder, salt, and pepper. Wrap each ear with aluminum foil and place on the grill.
Grill, turning occasionally, until the kernels begin to brown, about 10-14 minutes.

3. Mixed veggies:
Dice up your favorite vegetables, toss lightly in olive oil and throw in some garlic for flavor.. viola!
Choose any combo from the following: Tomatoes (deseeded), onions, red, green, yellow peppers, zuchinni, mushrooms,etc. I typically place some tin foil packets of these veggies where there is room left on the grill. Steam for 10-15 minutes.

4. Green Beans: Toss lightly with olive oil and some salt and pepper and grill for about 10 minutes in the grill basket.

5. Pineapple. (I know, I know, not a veggie but still packed with nutrients!).
Throw some slices of pineapple on the grill to add to your grilled chicken sandwiches, or add to your kabobs!

Happy 4th of July!

Have a safe and happy holiday with your family and friends!

~Kelly

Dinner Recipe X4!

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Check out these dinner recipes (from an old meal planner I used to have on my website). Hope you enjoy.

P.S. The last recipe is AMAZING!!!


Italian Turkey Burgers
Avocado Quinoa Salad
Pepper Steak
One-Pot Cheesy Italian Pasta and Chicken

Meal 1: Italian Turkey Burgers
 4 turkey burger patties (make from lean ground turkey or frozen patties)
 kosher salt
 Freshly ground black pepper
 4 slices provolone
 3 bell peppers (green, yellow, and red)
 1/4 c. marinara sauce
 8 fresh basil leaves

Ingredients

  1. Heat grill or grill pan to high. Season burger patties with salt and pepper and grill
    until pink, 6 minutes per side for medium. Add cheese and let melt, 1 minute.
  2. Meanwhile, grill bell peppers until charred, 4 minutes. Season with salt. Once cool
    enough to handle, slice into strips.
  3. Assemble burger: Spread bun bottoms with marinara and top each with a patty,
    grilled peppers, and basil. Add top buns and serve.

Meal 2: Avocado Quinoa Salad
This Avocado Quinoa Salad is a powerhouse salad packed with good-for-you ingredients
and the best healthy lemon vinaigrette.
Servings: 8 as a side
Calories: 313 kcal
Ingredients
Salad
 1 cup uncooked quinoa
 8 ounces fresh cherry tomatoes, halved
 1 large cucumber, chopped
 1/4 cup red onion, finely chopped
 5 ounces fresh spinach, roughly chopped
 2 large ripe avocados, pit removed and chopped ( I would lower to one to cut some kcals)
 1/4 of 1 bunch fresh cilantro, optional and to taste
 1/3 cup Feta Cheese, optional and to taste
Dressing
 4 tablespoons red wine vinegar
 2 tablespoons Dijon mustard, do not use regular mustard
 1 teaspoon dried oregano
 1 clove garlic, minced
 1/2 cup olive oil
 1 lemon (2-3 tablespoons fresh lemon juice)
 Salt and pepper
Instructions

  1. Cook the quinoa according to package directions. Fluff and set aside to cool.
  2. Meanwhile, prep the dressing. Whisk the red wine vinegar, Dijon mustard, oregano, garlic, 1/2 teaspoon salt (or to taste), and 1/4 teaspoon pepper (or to taste) together in a small bowl. Slowly add in the olive oil into the vinegar mixture while whisking briskly. Whisk in the lemon juice. Pour into a jar and store in the fridge while prepping the vegetables.
  3. Prep the veggies: Halve the cherry tomatoes, chop the cucumber (peel if desired, we leave the peel on), finely chop a quarter of a red onion, roughly chop fresh spinach, remove the pits and chop the avocados. Finely chop the cilantro if desired.
  4. In a large bowl, add in all the prepped veggies and quinoa. Remove the dressing from the fridge and shake it well and then pour over the salad*. Toss the salad and then top with feta cheese if desired.
  5. Enjoy!
    Recipe Notes
    *If you aren’t planning on finishing this salad all in one day, I’d recommend keeping the
    dressing separate from the salad and only dressing what you’ll be eating. Also, only prep
    the amount of avocados to what you’ll be eating that day (so if you’ll have leftovers, only
    add 1 avocado and add the other one the next day)

Meal 3: Easy Pepper Steak
Ingredients
1/4 Cups Less-sodium soy sauce
1/3 Cups Water
2 Tablespoons Rice wine vinegar
1 Tablespoons Cornstarch
1/8 Teaspoons Black pepper, to taste
1 pound Certified Angus beef sirloin steak, cut diagonally across the grain into thin strips
2 Tablespoons Olive oil
2 Sweet peppers, thinly sliced
2 Green onion, sliced diagonally into 1-inch pieces, white and green pieces separated
2 Tablespoons Fresh ginger
Preparation

  1. Marinade: add all marinade ingredients to a large bowl or zip lock bag and stir to
    combine. Add the sliced steak, and toss in the marinade. Refrigerate for 15 minutes.
  2. Heat 1 tbsp. oil in large skillet over medium-high heat. Add the sweet peppers and white
    part of the green onions, ginger, garlic, and saute for 3 minutes, stirring occasionally.
    Transfer to plate.
  3. Add the remaining 1 tbsp. oil to skillet. Remove half the steak from the marinade with a
    slotted spoon (reserving the marinade) and sauté about 2-3 minutes until browned,
    stirring occasionally. Transfer steak to plate with veggies. Sauté the remaining steak,
    then transfer to plate.
  4. Add the reserved marinade to the skillet and cook for 1 minute or until thickened. Add
    the steak, veggies and green parts of the green onions to the skillet, and stir to combine.
    Cook for an additional minute, then remove from heat.
  5. Serve with:
    Meijer Instant Brown Rice
    Meijer California Blend Vegetables

Meal 4: One-Pot Cheesy Italian Pasta and Chicken
SERVES 6 | ACTIVE TIME 20 Min | TOTAL TIME 30 Minutes
8 ounces baby spinach leaves, divided
1 cup sun-dried tomatoes packed in oil and Italian herbs, drained (about 7 ounces) (or
substitute 1 diced tomato)
1 large yellow onion, sliced
1 pound uncooked boneless, skinless chicken breasts (cut into 1/2″ bite size pieces)
6 garlic cloves, sliced
1 pound dry linguine
2 teaspoons dried Italian seasoning
2 teaspoons kosher salt
1 teaspoon fresh ground pepper
1 teaspoon crushed red pepper flakes (reduce for a less spicy dish)
4 cups (32 ounces) reduced sodium chicken stock
1 cup (8 ounces) chardonnay wine
4 ounces fresh Parmesan cheese, shredded
Combine 1/2 of the spinach with the tomatoes, onion, chicken, garlic, linguine, Italian seasoning, salt, pepper and crushed red pepper in a 5-quart Dutch oven over medium-highheat. Pour chicken stock and wine over top. Cover and bring to a boil.
Cook 7-9 minutes until pasta is al dente (with a bite to it). Toss pasta with tongs occasionally to keep the pasta from sticking to the bottom of the pot. You will still have some liquid in the pan when the pasta is done cooking. This is going to make the base for our delicious cheese sauce.
Turn off the heat and add the cheese to the pasta. Toss pasta with tongs until the cheese melts into the pasta. Toss in remaining spinach.