Tags: healthy

A Registered Dietitian’s Guide to Salads

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A Registered Dietitian’s Guide to Salads

A Registered Dietitian’s Guide to Salads

Jessica T.

I’m such a big fan of salads! And not the boring iceberg lettuce, tomatoes, and shaved carrot types of salads. I’m talking about big, heaping salads full of whole grains, proteins, vegetables, and fruits. Honestly, nothing’s off limits when it comes to salad! They say that the eyes eat first, and that’s one of the amazing things about salads. They’re fun, colorful, and often seasonal – and that creates an exciting eating experience. However, it’s not always easy to find salad recipes that are delicious, nutritious, and filling. So, I bring you a Registered Dietitian’s Guide to Salads!

Choose Your ProteinStep 1: Choose Your Protein

Adding protein to your salads is hugely important. Have you ever eaten a salad that consisted of only vegetables and thought to yourself, wow I’m still hungry? That’s because your salad lacked protein. Protein is a key piece of any snack or meal because it leaves you feeling full and satisfied. Not to mention the delicious flavors that proteins like beef or salmon add to salads! Here are a few of my favorite salad protein options:

  • Salmon – Love those Omega-3s!
  • Chicken – Skinless chicken breast or chicken tenders are SO simple to have on hand to toss in your salad.
  • Beef – Look for 90% or more lean ground beef or choose lean cuts like tenderloin.
  • Pork – Choose lean cuts like pork chops or tenderloin.
  • Beans – My favorite meatless protein option!

RD Tip: Does a salad look delicious, but lack the protein to be filling? Don’t be afraid to add protein! Cook up chicken breasts or grill a steak to bring that protein boost.

Step 2: Choose Your Dressing

Choosing a salad dressing can be challenging, especially when you’re shopping with your health in mind. Pre-made salad dressings often contain high amounts of added sugar, saturated fat, and sodium, so always check the nutrition label. A general rule of thumb when you’re reading the nutrition label on salad dressings is to look for options that contain:

Dietitian's choice

  • <6g sugar
  • <2.5g saturated fat
  • <200mg sodium

Or simply look for our blue Dietitian’s Choice logo on the shelf tag to feel confident that you’re reaching for the better for you option!

Add Some GrainsStep 3: Add Some Grains!

Whole grains not only add texture, but they also hold a ton of amazing salad dressing flavor. And as if that wasn’t enough reason to add whole grains to your salads, there’s benefits to your body as well! Adding whole grains like quinoa, farro, barley, and brown rice to your salad ensures that you leave the meal feeling full and satisfied. Not to mention the heart and gut benefits of increasing the fiber in your diet!

Step 4: AAALLLL Your Favorite Vegetables & Fruits

Again, nothing is off limits. Start with the fruits and vegetables that you know and love, but don’t be afraid to experiment. Try to make your plate as colorful as possible, using various produce items. Different colors are associated with different antioxidants and vitamins, so have fun eating the rainbow of colors!

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Is your mouth watering yet? Get inspired with some of my favorite salad recipes:

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Ask A Dietitian
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Jess’s Favorite Items (plus a new trend!) To Try In The New Year

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Jess’s favorite items (plus a new trend!) to try in the new year

Cheers to 2023! As you reflect on the adventures of the past year and look forward to the opportunities of the year to come, I challenge you to consider trying something new. When I think about trying something new, I naturally gravitate towards food. So, to help you get started on your own “something new,” these are some of my favorite and lesser-known items (plus one trend) that I urge you to try in the New Year!

1. Sweet Haven Tonics

You have GOT to check this gem out! Sweet Haven Tonics handcrafts delicious concentrates right here in Minnesota for both cocktails and mocktails. These wonderfully fresh flavored tonics will produce an awe-worthy drink in about 30 seconds. Yes, you read that correctly – 30 seconds! With flavors like Lemon Basil Lavender and Spiced Cherry & Orange, these tonics are too exciting to pass up. Mix your flavor of choice with plain seltzer water for a mocktail or add liquor to make it a cocktail. The versatility and flavor of these products make them a bar cart must-have.

2. Black Bean Sun Chips

Sun Chips are an awesome choice for a savory and crunchy snack. They make reaching your daily 3 servings of whole grains easier by pairing whole grains with exciting and delicious flavors. In recent months, you may have noticed some new options in the chip aisle under the Sun Chips name! Sun Chips now sells a line of chips that contain real black beans. Black beans are rich in fiber and protein, so naturally these new chips boast slightly higher protein and fiber content. Not to mention the fun new flavors to compliment the inviting taste of black beans!

3. Superior Fresh Citrus Splash Greens

Sound familiar? That’s because I wrote about Superior Fresh Salmon back in October! At their facility, they recycle the water from the salmon pools to the aquaponic greenhouse, and the plants thrive on the nutrient rich water. They grow many varieties of leafy greens, but this one is by far my favorite. The unique sharp flavor of the Citrus Splash greens comes from red veined sorrel leaves. Which are as beautiful as they are scrumptious! Try out our Winter Greens and Grains Salad to experience it for yourself. Learn more about their salmon here!

4. Spindrift

I’m a HUGE fan of this sparkling water. While it may not be a new product, it’s newer on the seltzer water scene in the Midwest. The contents of this sparkling water set it apart from others, with each can of Spindrift featuring real fruit juice! The flavors range from a classic lime to a more adventurous pink lemonade, and everything in between. So, there’s a flavor for everyone! These are so yummy straight from the can, over ice, or even in a mocktail.

5. Swicy (sweet + spicy)

Here’s a new word to add to your vocabulary! We learn something new every day – right? This goofy word describes the collision of two bold flavors – sweet and spicy. You’ll see a lot more of these types of dishes and products heading into 2023. My personal favorite way to enjoy this flavor fusion involves combining the sweet of dark chocolate with the spice of Cayenne pepper. Get a head start on the trend with our Sweet & Spicy Chicken and Broccoli and Swicy Chile Brownies!

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It’s always fun to try something new! Who knows, maybe you’ll find a new favorite food in 2023.

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Ask A Dietitian

Slow Cooker Pork Roast with Apples and Onions

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Slow Cooker Pork Roast with Apples and Onions

Slow Cooker Pork Roast with Apples and Onions

When this Slow Cooker Pork Roast with Apples and Onions is cooked on low in a slow cooker, it’s tender, juicy, and downright delectable! Our dietitians are adding new recipes all the time, so check out our Dietitian’s Choice Recipes page for all their latest recipes!

Shop from the comfort of your home! You can shop online at any of our proud family of stores for these recipe ingredients as well as the rest of your grocery list! We offer curbside pick up at all locations and delivery in select locations as well. Don’t forget to connect your MORE Rewards account when you shop online for extra savings, digital coupons, and many other rewards too!


Shop Ingredients

Coborn’s
Cash Wise
MarketPlace Foods


Food Safety Tips for Summer

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Summer Food Safety Tips

Can you believe it’s already July? Summers here in the Midwest fly by, and that means spending as much time outdoors as possible. It’s important to enjoy the sunshine and warmth while we can! Which includes picnics and outdoor barbecues. However, the warm climate also creates the perfect opportunity for harmful foodborne bacteria to thrive. Follow these tips to keep your family and friends safe from foodborne illness this summer!

 

But first, understanding the “Temperature Danger Zone”

The temperature of your food is closely related to how safe it is to eat. Illness-causing bacteria multiply at high rates between the temperatures of 41F and 135F, which is why we call that range the “Temperature Danger Zone”. The goal is to keep hot foods hot and cold foods cold; the latter being particularly important in the warm summer months. Be aware of foods that need temperature control for safety, which include meats, dairy products, cut fruits, and cut vegetables.

Tip 1: Keep an eye on the clock

Make note of what time you put food out for your outdoor gathering. All perishable foods, hot or cold, should be consumed within two hours of sitting out. That rule of thumb changes to one hour if the temperatures are 90F+.

Tip 2: Have more than one cooler

In July, coolers are a lifesaver for keeping cold foods cold. They are most effective if kept in the shade and opened as few times as possible. This means that having a cooler designated for drinks is key! Who doesn’t want an ice-cold drink on a hot July day? The more you open the cooler, the faster the temperature will rise inside. Having two separate coolers means enjoying your beverages throughout the event, while also keeping your food safely chilled.

Tip 3: Grill to the safe internal temperature

The grill takes center stage during the summer months, and temperatures are important in the cooking process as well. One of the most important tools for grilling is a meat thermometer! Grilled meats tend to turn dark and appear done on the outside quickly, but it’s important to check the internal temperature to ensure that your protein is safe to eat. Follow this chart to determine doneness:

Fish                                                      145 °F
Steaks, roasts and chops                      145 °F
Hamburgers (ground beef/pork)             160 °F. 
All poultry                                              165 °F 
Fully cooked meats (hot dogs, ham)       165 °F 

Serve your hot grilled items as soon as they are ready! 

Tip 4: Separate raw from cooked

Bacteria can spread from one food to another, so it’s best to keep your raw meats separate from everything else. Have two plates and two sets of utensils on hand. Have a plate and utensils designated for handling raw meat. Once fully cooked, use a new set of utensils to transfer the meat onto a clean plate or platter. If you are using a marinade prior to grilling, always throw the leftover marinade away. It cannot be used again once the raw meat touches it!

Take full advantage of the warmth and sunshine in these summer months! But don’t forget the importance of keeping the food safe for you and your loved ones. We wish you a happy and healthy summer season!

 

– Jess, MPPD, RDN, LD

Ask A Dietitian

Confetti Quesadillas

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Recipe Difficulty: Medium
Oven: No
Stovetop: Yes
Knife: Yes

 

These confetti quesadillas are perfect for a quick lunch or dinner option for the family. So many great pantry staples such as canned beans, and frozen or canned vegetables can be used in this recipe. 

Supplies Needed
- Can Opener
- Measuring Cups
- Measuring Spoons
- Spatula
- Pan
- Pizza Cutter
-Paring Knife