Here are a couple of easy and delicious recipes put out this month by ADA to help you increase your fruit and vegetable consumption. Go to www.eatright.org and click on National Nutrition Month Recipes for 5 pages worth of recipes and new food ideas.
Blueberry Yogurt Belgian Waffles
- 3 eggs
- 1 1/2 cups fat-free vanilla yogurt
- 1 teaspoon vanilla extract
- 1 cup brown rice flour
- 1/2 cup tapioca flour
- 1/2 teaspoon xanthan gum
- 1 teaspoon baking soda
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/4 teaspoon nutmeg
- 2 tablespoons butter, melted
- 3/4 cup fresh or frozen blueberries
Why eat frozen waffles when you can so easily make your own?
1. In a large bowl, beat together the eggs, yogurt and vanilla. Add the dry ingredients, flour through nutmeg; then add the butter and mix everything well.
2. Stir in the blueberries until just combined.
3. Heat a waffle iron.
4. Pour enough batter for one waffle onto the waffle iron and cook until golden on both sides.
5. Serve immediately. These waffles are delicious plain or served with apple butter or warm maple syrup.
Nutrition Facts per Serving:
Serving size: Two 4×4-inch waffles
Calories: 227.5; Fat: 7.1 g; Cholesterol: 116.7 mg
Sodium: 457 mg; Carbohydrates: 33.7 g; Fiber: 1.9 g
Protein: 6.8 g; Calcium: 103.7 mg; Iron: 1 mg
Crispy Fish Sticks with Cocktail Sauce
- Gluten-free cooking spray or about 2 teaspoons vegetable oil
- 1 pound fish fillets, such as tilapia, cod, or sole
- 1 cup gluten-free corn flakes, processed into crumbs (see tip)
- 1 tablespoon dried parsley
- 1 teaspoon onion powder
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon black pepper
- 1 egg
- 2 egg whites
- 1⁄2 cup brown rice flour
- 1⁄2 cup gluten-free chili sauce
- 1 tablespoon horseradish (or more to taste)
- 1 tablespoon lemon juice
These fish sticks are a real treat and, oh, so easy to prepare.
1. Preheat the oven to 425 degrees. Coat a large baking pan with the cooking spray or vegetable oil.
2. Cut the fish into strips, about 2 inches long by 1⁄2 inch wide.
3. Mix the cornflakes with the parsley, onion powder, salt, and pepper.
4. In a separate dish, beat together the egg and egg whites.
5. Place the brown rice flour in a gallon-size zipper-lock bag. Add the fish, a few pieces at a time; coat each piece with flour, then dip it in the egg, then into the cornflake mixture, making sure to coat the fish stick completely. Place the fish on the prepared tray.
6. Bake for 12 to 15 minutes, or until fish is cooked through.
7. To make cocktail sauce, mix the chili sauce, horseradish, and lemon juice in a small bowl. Serve with the fish. If you prefer tartar sauce with your fish, simply mix 1⁄2 cup mayonnaise with 1 tablespoon pickle relish and 1 tablespoon lemon juice.
Tip: To crush cornflakes, put them in a gallon-size zipper-lock bag, close the top, and pound them gently with a mallet or a rolling pin until they’re crushed to coarse crumbs.
Nutrition Facts per Serving:
Serving size: 4 to 5 fish sticks with 2 tablespoons sauce
Calories: 323; Fat: 3.8 g; Cholesterol: 109.5 mg
Sodium: 825 mg; Carbohydrate 40.6 g; Fiber: 2.9 g
Protein: 30.4 g; Calcium: 35.5 mg; Iron: 5.4 mg
Recipes provided courtesy of John Wiley & Sons, from Easy Gluten-Free: Expert Nutrition Advice with More than 100 Recipes by
Tricia Thompson, MS, RD and Marlisa Brown, MS, RD, CDE, CDN and American Dietetic Association. ©2010, John Wiley & Sons.
Estelle L. Benoit, RD, LDN