Hannibal Regional Blog

rss

Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


These spicy zucchini tacos are a great way to use up garden zucchinis, and to switch things up to traditional tacos!

Ingredients

  • 1 Tablespoon olive oil
  • 1 small onion, minced
  • 1 jalapeno pepper, stemmed, seeded and minced
  • 2 Tablespoons tomato paste
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1 cup vegetable or chicken broth
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 pound zucchini, cut into 1/2 inch pieces
  • 1.5 cups cooked black beans (or kidney) or 1 can, drained/rinsed
  • 1 Tablespoon minced fresh cilantro (plus extra for sprinkling on tacos)
  • 8 small corn tortillas (6-inch size)
  • 2 ounces Cotija cheese or queso fresco (optional)

Instructions

  • Heat oil in a 12″ skillet over medium heat. Add onion and jalapeno and cook until softened and lightly browned. Add tomato paste, garlic and oregano and cook about 1 minute until fragrant. Stir in broth, salt and pepper. Simmer until slightly thickened, about 5 minutes.
  • Add zucchini and beans, cover and cook until zucchini is slightly softened, about 5 minutes. Remove cover and increase heat to medium high. Cook, stirring often until sauce has thickened and it coats the zucchini. Remove from heat, stir in cilantro.
  • To serve, place a scoop (about 1/4 cup) on top of a heated corn tortilla. Top with queso fresco, avocado or other favorite toppings and additional minced cilantro.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Fruit and Oat Muffins 

This recipe is a staple in our home. We often bake something at least once a week, muffins being the most popular. It is a quick grab and go breakfast, or snack. These are super versatile as you can use whatever fruit you have on hand, or a combination of fruit. It is a great way to use produce that has seen better days. Change it up by adding dark chocolate chips, dried fruit and/or chopped nuts, seeds etc. These whole grain muffins are high in fiber and contain 2 tablespoons of fruit per muffin. They also freeze nicely!

2.5 cups any fruit puree 
½ cup butter, softened
½ cup yogurt
½ cup brown sugar
2 eggs
1 tsp salt
2 tsp vanilla
1 tablespoon cinnamon
1 tablespoon baking powder
3 cups old fashioned rolled oats
2 cups whole wheat flour

Preheat oven to 350F.
Puree fruit until smooth. Cream butter, yogurt and brown sugar using a handheld mixer or a stand mixer. Add eggs and pureed fruit. Mix well.
Stir in salt, vanilla, cinnamon, and baking powder. Mix well to combine. Add oats and flour. Continue mixing until just combined.
Prepare 24 muffin tins with liners sprayed with non-stick cooking spray. Fill muffin pans 3/4 full of batter and bake at 350 degrees for 20-25 minutes.
Remove from oven and allow to cool.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Making half of your lunch and dinner plate vegetables can help pack fiber and other nutrients into our meals. Non-starchy vegetables, those vegetables other than peas, corn and potatoes, only contain about 25 calories per cup. With so few calories, their fiber content can help increase satiety and facilitate weight loss. Some enjoy vegetables simply raw or steamed but many struggle to get in the recommended 2-3 cups of veggies daily.

What is considered a serving? 1 cup of raw or cooked vegetables and 2 cups of raw leafy greens are considered a 1 cup serving of vegetables. Hide vegetables in casseroles or desserts or get creative with side dishes. Roasted Lemon-Garlic Mixed Vegetables is a favorite recipe that requires little prep but tastes great.

Roasted Lemon-Garlic Mixed Vegetables

Nutrition Facts Amount Per Portion
Total Calories 113 calories
Protein 1 g
Carbohydrate 12 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars 0 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g

4 servings

What You Need:

  • 2 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 2 Tbsp minced garlic
  • ½ tsp Nu-salt
  • ½ tsp black pepper
  • 1 Tbsp parsley
  • 1 Tbsp Italian herbs
  • 1.5 cups baby potatoes, halved
  • 1.5 cups baby carrots, halved
  • 1 cup red onion, sliced

What You Do:

  • In large mixing bowl, toss all ingredients together.
  • Preheat oven to 425 degrees.
  • Place veggies in a 9”x13” baking dish.
  • Roast for 30-40 minutes uncovered until potatoes are tender. 

Blog post provided by:
Megan Kemp, RDN, LD


Ingredients:

4 cups cooked turkey, cut into bite-size pieces
1/2 cup roasted sunflower seed kernels
1/2 cup raisins
2 small apples, cored and diced
1/2 cup mayonnaise
1/2 teaspoon salt
1/2 lemon, juiced

Combine mayo, salt and lemon juice in medium bowl, whisk together. Add other ingredients and mix to combine. 

What is it good for? 

Turkey - Turkey (without skin) is low in fat and high in protein, a source of iron, zinc, phosphorus, potassium, and B vitamins. 

Sunflower Seeds - One ounce of roasted kernels contains 170 calories, is a good source of protein, fiber, zinc, folate and vitamin B6, and supplies about one-third of the Daily Value for vitamin E and phosphorus. The seeds are also rich in healthful unsaturated fatty acids. The USDA counts one ounce of hulled sunflower seeds as a two ounce equivalent in the Protein Foods Group. Sunflower seeds contain the essential nutrient choline, important for healthy cell structure, synthesis of the neurotransmitter acetylcholine, and brain and memory development in the fetus.

Raisins - Raisins are high in potassium and a source of phytonutrients.

Blog post provided by: 
Katie Foster, RDN, LD


100 Lunch Box IdeasProtein Rich Foods

  1. Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
  2. Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
  3. Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
  4. Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
  5. Cheese cubes or string cheese
  6. Hummus, refried beans, or any bean dip
  7. Hard-boiled eggs
  8. Cottage cheese 
  9. Yogurt
  10. Chicken salad
  11. Tuna salad
  12. Egg salad
  13. Ham salad
  14. Chicken, beef, black bean and/or veggie  quesadilla
  15. Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
  16. Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
  17. Burritos 
  18. Egg Frittatas
  19. Nuts 
  20. Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
  21. Sunflower seeds, pumpkin seeds, hempseeds
  22. Leftover rotisserie chicken, shredded pork, roast etc.
  23. Grilled cheese
  24. Quinoa salads

Thermos Ready

  1. Anything leftover!
  2. Spaghetti
  3. Soups
  4. Stews
  5. Beans and rice
  6. Refried beans and cheese
  7. Homemade mini meatballs (can be pre-made and frozen)
  8. Whole wheat pasta with shredded cheese and steamed veggie
  9. Lentils 
  10. Pesto over whole wheat noodles
  11. Stir fry
  12. Oatmeal 

Grains/Starch

  1. Mini whole wheat bagels
  2. Whole wheat pita pockets
  3. Whole grain crackers (Triscuit, wheat thins)
  4. Baked tortilla chips
  5. Soba noodle salads
  6. Whole wheat pasta salad
  7. Quinoa or couscous salads
  8. Mini whole wheat pancakes or waffles
  9. Rice cakes
  10. Whole wheat French toast

Fruit

  1. Grapes, fresh or frozen
  2. Strawberries, raspberry, blueberries, blackberries
  3. Mandarin oranges, fresh orange, grapefruit or tangerine
  4. Pears, fresh or canned in juice
  5. Cantaloupe, watermelon, honeydew
  6. Frozen fruit slushy in reusable pouch 
  7. Applesauce
  8. Dried fruit, boxed raisins/Craisins  
  9. Freeze dried fruit
  10. Fruit leather
  11. Avocado slices or guacamole

Veggies

  1. Celery sticks
  2. Carrot sticks, baby carrots
  3. Sweet bell peppers
  4. Broccoli/cauliflower
  5. Olives, Pickles
  6. Pickled beets
  7. Edamame
  8. Sugar snap peas
  9. Grape tomatoes
  10. Sweet potato/potato wedges
  11. Homemade sweet potato/potato chips
  12. Mixed greens salad
  13. Frozen peas
  14. Fresh green beans
  15. Cucumber slices
  16. Radishes 
  17. Kale chips

Savory Snacks

  1. Pita chips baked with favorite seasonings
  2. Homemade tortilla chips baked with favorite seasonings
  3. Popcorn
  4. Trail mix
  5. Jerky
  6. Blue corn chips
  7. Rice crackers
  8. Cottage cheese dip for veggies
  9. Cream cheese or sour cream dip for veggies

Sweets

  1. No bake cookies/bars
  2. Fortune cookie
  3. Homemade mini muffins
  4. Waffle sandwiches 
  5. Hershey kiss, or a few chocolate chips
  6. Granola bar
  7. Graham crackers
  8. Yogurt cream cheese dip for fruit
  9. Banana chips
  10. Chocolate covered nuts or raisins
  11. Pudding cup/homemade pudding

Fun Extras

  1. Colorful/decorative napkin
  2. Sticky note
  3. Sticker
  4. Joke written on napkin, answer inside
  5. Cloth napkin so they feel fancy
  6. Silly drawing

Source: realmomnutrition.com