Health care professionals often suggest that people "get more omega three fatty acids from fish" and "choose only whole grain foods." These are sound recommendations but…did that health care professional give any consideration to the practical limitations some patients may face in achieving these goals? Roughly one out of eight (12.7%) American households is food insecure, which is defined as a "household-level economic and social condition of limited or uncertain access to adequate food." Registered dietitians strive to provide diet education that is pertinent and applicable to the patients they are working with each day.
Quick Tips:
● Buy in season produce as much as possible. When fresh produce is not economically feasible, choose frozen or canned fruits and vegetables (without sauce).
○ Buy fresh produce in bulk and freeze/can at home
○ Look for canned goods low in sodium or in fruit juices
○ Much of the added sodium and sugars can be easily removed from canned goods by rinsing in a colander.
● Become familiar with local food banks
● Buy meats on sale and freeze
○ For 80/20 ground meat, fat can be rinsed after cooking is complete
● Tuna
○ High in protein, low in fat, easy on the wallet
● Chicken thighs can typically be purchased for less than chicken breast
○ Frozen meat may be cheaper, and avoids the risk of spoilage
● Bananas, apples (typically some type will be on sale), colored peppers, carrots, celery are generally reliable low cost options
○ Watch for sales to try new fruits/veggies
● Shop at grocery stores that are able to offer low cost
Recipes:
Three ingredient cookies
Ingredients:
1.5 cups oatmeal (I used 1/2 cup rolled and 1 cup quick)
2 medium bananas
1/3 cup mini chocolate chips
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. Line a rimmed baking sheet with some cooking spray.
3. Using the back of a fork, mash bananas in a medium bowl until they are broken down. Add in oats and gently stir until all of the oats and bananas are mixed together and look like a thick cookie batter.
4. Now you're ready to add the chocolate chips! Sprinkle them into the dough and stir until they are just mixed throughout.
5. Scoop one heaping tablespoon of the dough into your hands and free form into a cookie*. Place on cookie sheet and continue until you have 12 cookies.
6. Cook for 12-15 minutes or until set through and lightly golden. Cool and enjoy!
(Adapted from Clean and Delicious)
PB+J Oats
Ingredients:
⅔ Cup 5-grain rolled cereal, such as Bob's Red Mill brand
¼ teaspoon salt
1 Tbsp natural creamy peanut butter
1 Tbsp sugar free strawberry preserves
2 strawberries
Directions:
1. In a large microwavable bowl, combine water, oats, and salt. Microwave on 100% power for 3 to 5 minutes. Remove and let stand for 1 to 2 minutes. Vigorously stir the peanut butter into the oats for about 20 seconds or until combined.
2. Place the strawberry preserves into a microwave safe bowl and microwave for 100% for about 10 seconds or until the preserves are thinned and warmed through.
3. Divide oats between the two bowls and drizzle with the strawberry preserves. Garnish each with a few strawberry slices.
(Adapted from Eating Well magazine)
Roast Pork with Apples and Onions
Ingredients:
1 boneless pork loin roast (2 pounds)
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
3 large Golden Delicious apples, cut into 1-inch wedges
2 large onions, cut into 3/4-inch wedges
5 garlic cloves, peeled
1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed
Directions:
1. Preheat oven to 350°. Sprinkle roast with salt and pepper. In a large nonstick skillet, heat oil over medium heat; brown roast on all sides. Transfer to a roasting pan coated with cooking spray. Place apples, onions and garlic around roast; sprinkle with rosemary.
2. Roast until a thermometer inserted in pork reads 145°, 45-55 minutes, turning apples, onion and garlic once. Remove from oven; tent with foil. Let stand 10 minutes before slicing roast. Serve with apple mixture.
(Adapted from Taste of Home)
Quinoa Lentil Chicken Bowl
Ingredients:
1 cup quinoa
1 15-ounce can lentils, strained and rinsed
2 tablespoons olive oil
1 small onion, finely chopped
2 cloves garlic, chopped
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
Zest and juice of 1/2 lemon
Kosher salt and freshly ground black pepper
1 cup shredded rotisserie chicken, white meat with skin removed
2 cups whole frozen green beans
2 tablespoons toasted, sliced almonds
1/4 cup 2-percent Greek yogurt
Directions:
1. Put the quinoa in a fine mesh strainer and rinse under cold running water until the water runs clear. Bring a small saucepan of water to a boil, add the quinoa and cook until it is translucent and tender and the threadlike germ wraps around each kernel, 8 to 12 minutes. Strain the quinoa well, return it to the saucepan and stir in the lentils; cover and keep warm.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onions and cook, stirring frequently, until deep golden brown, 5 to 7 minutes. Add the garlic, cumin, cinnamon, lemon zest, 3/4 teaspoon salt and a few grinds of pepper and stir until toasted and fragrant, about 1 minute. Add 1/2 cup water and scrape up any brown bits. Add the chicken, bring to a simmer and cook until almost all of the liquid evaporates and the chicken is moistened, about 2 minutes.
3. Meanwhile, put the green beans in a microwave-safe bowl with 1 tablespoon water. Cover and microwave until hot, about 3 minutes
4. Add the chicken-onion mixture, lemon juice and 1/4 teaspoon salt to the quinoa-lentil mixture and stir to combine. Divide among four bowls. Top each with greens beans, almonds and a dollop of yogurt.
(Adapted from the Food Network Kitchen)
Black Bean and Pumpkin Chili
Ingredients:
2 tablespoons olive oil
1 medium onion, chopped
1 medium sweet yellow pepper, chopped
3 garlic cloves, minced
2 cans (15 ounces each) black beans, rinsed and drained
1 can (15 ounces) solid-pack pumpkin
1 can (14-1/2 ounces) diced tomatoes, undrained
3 cups chicken broth
2-1/2 cups cubed cooked turkey
2 teaspoons dried parsley flakes
2 teaspoons chili powder
1-1/2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1/2 teaspoon salt
Cubed avocado and thinly sliced green onions, optional
Directions
1. In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer.
2. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, top with avocado and green onions.
3. Makes 10 servings
(Adapted from Taste of Home)
Homemade Taco Seasoning
Homemade taco seasoning without artificial ingredients and much less sodium! Easy to make and store. Saves money over the packaged taco seasoning packets!
Ingredients
1/4 cup chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon cayenne powder
1 teaspoon dried oregano
2 teaspoons paprika
3 tablespoons ground cumin
1 tablespoon kosher salt
2 teaspoons black pepper
Directions:
1. Add the ingredients to a small coffee grinder or food processor and process until all blended and the oregano isn’t in small bits anymore.
2. Store in a small jar.
3. Use 3 tablespoons to equal 1 (1.25 ounce) seasoning packet.
(Adapted from Dinner then Dessert)