Memorial Day Menu Tips

Who doesn’t love a reason to gather family, celebrate, and enjoy scrumptious, homemade food? A few words come to mind when I think of the official summer kick-off: Crank up the grill. There is nothing that says summer quite like the aroma of grilled meats carried by a gentle summer breeze coupled with the harvest of beautiful fruits and vegetables to enjoy. As the summer rolls in, Memorial Day celebrations give us an opportunity to get started on the right track for season-long indulgence in the best of what summer has to offer. The sun isn’t the only bright star of the season; summer hosts a number of beautiful fruits and vegetables to make your Memorial Day healthy and satisfying to all your guests.

Memorial Day honors the fallen soldiers who protected this country. Not surprisingly, many choose to prepare classic American dishes that may be heavy in calories. This kick-off to summer doesn’t have to be the end of healthy eating! Here a few tips to get your Memorial Day celebration started off on the right track.

1. Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.
2. Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests.

   

   
   
3. Grilled vegetables make a winning side item.  A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!
4. 100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer.

Please visit this website for more fun recipes for your Memorial Day Celebration!

Contributed by Meredith Howell, 2013 UTK Dietetic Intern

Avoiding the Holiday Blues: Eat This, Not That

December is the month for cocktail parties, cookie swaps and Christmas feasts.  It can be challenging to make healthy choices when there seems to always be a platter of Christmas cookies in the break room, but it is possible!  The season is full of nutritionally beneficial fruits and vegetables, such as clementines, cranberries, dried fruit, winter squash, brussel sprouts and spices such as ginger and cinnamon.  Unfortunately may holiday dishes are high in fat, sugar and calories.  It’s important to have a mental “game plan” about the food you eat during this season.  Whatever it is, here are simple rules to help you stay on track and avoid using that larger belt hole.  When cooking holiday recipes, try replacing some or all of the oil by substituting with applesauce, mashed banana or canned pumpkin to cut out fat and calories.  At parties, try piling your plate with fruit and veggies first, then go for the meats and dips; save dessert for last.  Use the three bite rule - only take three bites of a high-calorie food and try to fill up on veggies and fruit. 

Eat This, Not That - Holidays

Eat This….	Not That
Fat free milk with a splash of eggnog	Full glass of eggnog
Champagne	Fruity Cocktail
Beef Tenderloin	Prime Rib
Angel Food Cake	Buche de noel or yule log cake
Shrimp Cocktail	Crab Cakes
Herb Roast Red Potatoes	Loaded Mashed Potatoes w/ Gravy
Green Beans with Almonds	Green Bean Casserole
Ginger Snaps	Iced Gingerbread Cookies
Roasted Pistachios	M&M Candy
Salsa	Spinach & Artichoke Dip
Pretzels	Cheese Straws
Lighter Sweet Potato Casserole	Candied Yams
White Meat Turkey	Dark Meat Turkey with Skin
Whole Wheat Dinner Rolls	Croissants
Apple Pie	Pecan Pie a la mode
Kettle Corn Popcorn	Popcorn Balls
Mustard Glaze Ham	Brown Sugar or Honey Glazed Ham
Whole Wheat French Toast	Glazed Cinnamon Rolls
Dark Chocolate Kisses	Chocolate Truffles
Red Wine	Mulled Wine
Soft Cheese with Wheat Crackers & Fruit	Cheese Ball
Clementine	Chocolate Orange Slices
Vegetables as Dippers for dip	Tortilla Chips & Crackers as “dippers”
Dark Chocolate Bark w/ Dried Fruit	Peanut Brittle

Submitted by:
Megan Minner, Dietetic Intern

KDDA Holiday Food Drive Results

KDDA recently hosted a Holiday Food Drive to benefit the East Tennessee Second Harvest Food Bank.  Holiday drop boxes were located at various host sites throughout the Knox County area including: NHC Knoxville, Dialysis Clinic Inc., UT Extension Agency, UT Department of Nutrition, Parkwest Hospital, East Tennessee Children's Hospital, Blount Memorial Hospital, and Tennova HealthCare.  In addition, monetary donations and food items were collected at the KDDA Social Event on December 6. Our goal was to collect 200 pounds of food during the four week time-frame.

Total Food Donations Collected:                            ~640 Pounds

Total Monetary Donations Collected:                       $230

Total Meals Provided to Families in East TN:          1,170

 All drop boxes collected and ready for delivery to Second Harvest!

Donations unloaded and ready to sort!

Thanks to all those who participated in the food drive!  Every donation counted!

Happy Holidays from KDDA!

Thawing Your Thanksgiving Turkey

Thanksgiving traditions have been passed down for years and most of them include preparing a turkey big enough for everyone to eat. The main problem we face in preparation for our holiday dinner is how to thaw the turkey.
There are only three ways to thaw your turkey to avoid foodborne illness:

• Refrigerator. Allow about one day for every four to five pounds of turkey.
• Microwave. Check your owner's manual for the proper settings to microwave your turkey by size. Cook immediately after thawing.
• Sink. Thaw in cold water for about 30 minutes for per pound for the whole turkey, and change the water every 30 minutes.

For more information on how to keep your family safe from foodborne illness, visit HomeFoodSafety.org.

Information from American Dietetic Association's Tip of the Day. 

Recipes: Go Green for St. Patrick's Day

St. Patrick's Day is Thursday! If you're looking for a green recipe to try at home, we've got two here. If you'd rather go out for some Irish fare, why not try The Irish Times in Turkey Creek or The Crown & Goose in the Old City? We've already reviewed Crown and Goose, so check it out before you go. 

May the luck of the Irish be yours on Thursday! 

Red Potato Colcannon

Colcannon is a traditional Irish dish consisting of mashed potatoes with kale or cabbage. Eating Well always has healthy, great tasting recipes and this one didn't disappoint! This version of colcannon uses only a small amount of butter and low-fat milk

Ingredients: 

1 pound small red potatoes, scrubbed and cut in half

1 tablespoon butter

1/2 cup onion, thinly sliced

6 cups green cabbage, thinly sliced (about 1/2 head)

1 cup low-fat milk, milk

1 teaspoon salt

1/4 teaspoon white pepper

Directions:

Place potatoes in a steamer basket over once inch of boiling water in a Dutch over. Steam, covered, until just cooked through, about 15 minutes. Transfer to large bowl and cover to keep warm.

Heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking stirring occasionally, until cabbage begins to brown, about 5 minutes.

Reduce heat to low and stir in milk, salt and white pepper; cover and cook until cabbage is tender, about  minutes. Add cabbage mixtures to potatoes. Mash to desired consistency.

Submitted by:

Jennifer Nicklas, MS-MPH, RD, LDN

jcnicklas@gmail.com