Rita Smith, Registered Dietitian

25/07/2025

Good MORNING FRITTATA
Makes 6 servings

This easy dish is the perfect way to use up leftover vegetables or take advantage of the fresh produce ripe in the garden.

Ingredients:

4 eggs, beaten
2 egg whites, beaten
¼ cup shredded fresh basil (or any herbs coming from your garden)
2 T low-fat milk
⅛ tsp black pepper
2 tsp olive oil
2 cups diced garden vegetables: bell peppers, zucchini, yellow squash, etc. or leftover vegetables
½ cup diced onion - green, yellow, etc.
¼ cup sliced ripe olives
¼ cup grated Parmesan cheese (or any preferred cheese including cheddar, pepper jack, etc.)

Directions:

1. Preheat oven to 400 degrees.
2. In medium bowl, whisk together eggs, egg whites, basil, milk and pepper. Set aside.
3. Heat oil in 10-inch oven-proof skillet over medium heat. Add vegetables and onions. Cook for 5 minutes or until tender, stirring occasionally. Sprinkle the olives over the vegetables.
4. Pour the egg mixture evenly over the vegetables, shaking the pan slightly back and forth to spread it out. Turn heat to medium-high and cook for 3-5 minutes or until eggs are set on the bottom. Sprinkle cheese over the frittata. Place skillet in hot oven and cook for 10-15 minutes, or until cooked thoroughly.
5. Cool slightly before cutting into 6 wedges. Serve with whole-grain toast or English muffin and fresh fruit.

23/07/2025

Nutrition Notes to Eat Well and Be Well:

Two other tips for good blood glucose control when you have diabetes:

1. Eat carbohydrate foods in moderate amounts.
2. Establish a consistent routine for meal and snack timing. For example: 7 AM breakfast, 12 PM lunch, 3 PM snack, 6 PM dinner.

Resource:

Leading the fight against the deadly consequences of diabetes for those affected by it through research funding, community services, education and advocacy.

22/07/2025

Nutrition Note to Eat Well and Be Well:

The quality of the carbohydrates is key when managing blood glucose levels!

Low quality, low fiber carbohydrates include sugary cereals, sweet rolls and donuts, snack crackers, cookies, pies, and ice cream. Lower fiber carbohydrate foods that will still have nutritional value such as white bread, pasta and rice, and canned fruits can be served with higher fiber legumes and vegetables to bring a better balance to the meal.

Wholesome carbohydrate foods with a good supply of fiber as well as vitamins and minerals include fresh and frozen fruits, cooked and raw vegetables, whole-grain breads and cereals, brown rice, quinoa, whole-grain pasta, dried beans and peas, lentils and split peas, and starchy vegetables such as potatoes, corn, and green peas.

21/07/2025

Nutrition Notes to Eat Well to Be Well:

People with diabetes who are in good control of their blood sugars and are in good health can continue to achieve these important health goals AND also eat carbohydrate foods. However, the myth still exists that diabetes means eating a diet that must restrict carbohydrates simply because carbohydrates will turn into blood glucose. Which foods are made up of mostly carbohydrates? Fruits, vegetables, and starchy vegetables and grains. All four of those food groups, if of high quality, are essential to good health. And if they are less processed, the fiber will help reduce the after-eating rise in the glucose.

For good blood glucose control, rather than limit ALL carbohydrates, think about limiting those of little nutritional value and without fiber. The quality of the carbohydrates is the key!

18/07/2025

Nutrition Notes to Eat Well and Be Well:

It is great to have a reliable salad dressing recipe, since colorful veggies are the perfect frequent - maybe daily? - addition to our menu planning.

BALSAMIC VINAIGRETTE DRESSING
(Makes ~ ½ cup of dressing)

This dressing is perfect for summertime salads!

Ingredients:
¼ cup white balsamic vinegar
2 T preferred oil, such as canola or olive oil
2 tsp honey
1 tsp Dijon mustard
¼ tsp salt (optional)
Pinch black pepper

Directions:
1. Place all ingredients in a mason jar. Shake to mix thoroughly.
2. Use dressing to drizzle over salads made with garden produce such as tomatoes, lettuce and other greens, radishes, bell peppers and green onions.
3. Store extra dressing in the refrigerator. shake well each time before using.

Note: finely chopped fresh herbs can be added such as basil, dill, parsley and mint.

16/07/2025

Nutrition Notes to Eat Well and Be Well:

Some of us will develop dementia and Alzheimer’s Disease, but if we can delay it by years, that would be great, wouldn’t it? And possibly it will never show up in our lifetime, if we can engage in healthful lifestyle habits.

More information at

Alzheimer's Association national site – information on Alzheimer's disease and dementia symptoms, diagnosis, stages, treatment, care and support resources.

15/07/2025

Nutrition Notes to Eat Well:

Here are a few additional lifestyle reminders to help us preserve brain health in addition to good sleep habits, addressing hearing loss, eating a colorful plant-based diet, reducing inflammation in the body, and staying engaged socially.

LEARN new things. Challenge your brain, exercise it with new challenging activities.

CONTROL DIABETES. Besides aging, uncontrolled diabetes (running high glucose levels) is a big risk for developing Alzheimer’s Disease. Having elevated glucose is stressful to the entire body, all of its organs, and including the brain. Select high-fiber carbohydrate foods in moderate amounts, and think about having a walk after eating, especially at dinnertime which tends to be the largest meal of the day.

14/07/2025

Nutrition Notes to Eat Well:

We discussed brain health last week, and ways to protect us from dementia and severe memory loss since this is one of the most worrying aspects of aging. Here are a few additional lifestyle reminders to help us preserve brain health.

REDUCE STRESS. This is taxing to us mentally and physically. It helps to have a daily outlet for our stress such as medication, journaling or a quiet walk outdoors in nature.

HEART HEALTH is brain health. Anything that impacts the heart will impact the brain such as having uncontrolled high blood pressure or high blood cholesterol , obesity or smoking.

EXERCISE. Exercise is brain medicine. Get your heart rate up daily. Think about taking your 30-minute walking “pill”, just like you take any important medication.

09/07/2025

From Rita’s Recipe Box:

As mentioned in Monday’s post, the MIND diet, which may protect brain health, suggests frequent intake of fish, especially fattier fish such as salmon, sardines and mackerel. Enjoy the recipe below, or your own variation.

SALMON-RICE BOWL

Ingredients:

Vegetable cooking spray
1 lb. skinless salmon, cut into 1½ -inch chunks
1 T sesame oil
2 T teriyaki sauce glaze
2 cups hot cooked brown rice
1 cup cooked shelled edamame (green soybeans)
2 scallions, sliced crosswise
1 cup diced cucumber
1 medium avocado, sliced
2 T sriracha mayonnaise (optional)

Directions:

1. Place oven rack in the top one-third of oven. Preheat oven to 450 degrees. Line a rimmed baking sheet with foil and spray with cooking spray.

2. Toss salmon chunks with sesame oil and bake in hot oven for 6 minutes. Remove.
Turn oven to HIGH broiler. Toss salmon with salmon glaze and broil for 2-3 minutes.

3. Stir rice, edamame, and scallions together. Divide evenly into 4 bowls.
Divide cucumber and avocado between 4 bowls. Top with salmon, and then mayonnaise.

Nutrition Note: Fatty fish contain beneficial omega-3 fatty acids for cardiovascular and brain health, and are an excellent source of protein.

07/07/2025

Nutrition Notes To Eat Well:

Did you know that we have billions of brain cells? There are lifestyle habits that help us maintain brain health as we age, avoiding dementia and severe memory loss. In fact, researchers estimate that one-third of all dementia cases are preventable. Here are five reminders:

* SLEEP. Good restful sleep helps what we learned during the day stick. It is also the time that the brain does its housekeeping, with wastes and toxins transported out and eliminated. Going to sleep and arising at regular times is helpful for establishing a sleep routine.

* HEARING. Did you know that untreated hearing loss is linked to early dementia? So if you are having trouble with your hearing, it is important to seek the help of a professional for acquiring hearing aides, or to determine if there is some other reason for the hearing loss that needs to be addressed. Don’t just chalk it up to aging and tolerate it.

* The MIND Diet. Eat well for your brain. That means a focus on produce daily, especially colorful choices like blueberries and greens; whole-grains; lean protein such as fish; low-fat dairy products; and nuts, seeds & healthful oils.

* REDUCE INFLAMMATION (opportunities). Reduce ultra-processed foods such as processed meats (bacon, sausage, etc.) and processed snack foods (chips, cookies, etc.), and limit sugary foods and beverages that spike blood glucose levels. Brush your teeth regularly and keep up with dentist appointments to reduce the chances of gum inflammation and gingivitis.

* STAY ENGAGED SOCIALLY. Meet with friends, eat with others, walk with a buddy or workout at a gym with other people. This keeps the brain active!

More information on Alzheimer’s Disease at:

Alzheimer's Association national site – information on Alzheimer's disease and dementia symptoms, diagnosis, stages, treatment, care and support resources.

04/07/2025

HIP HIP HOORAY for the USA!! Have a super day.

02/07/2025

From Rita's Recipe Box:

4th of July Red, White & Blue Parfait
Makes 4 servings

Ingredients:

1 T sugar or 2 tsp Stevia sweetener (can be omitted)
1 tsp grated orange rind
2 cups plain nonfat or reduced-fat Greek yogurt
2 cups fresh blueberries
2 cups strawberry slices or raspberries

Directions:

1. Stir sugar, grated orange rind, and yogurt in a bowl to combine.

2. In a large glass bowl with tall sides, layer ingredients in the following manner: blueberries evenly spread on the bottom, follow with half of the yogurt, and then strawberries or raspberries. End with the remainder of the yogurt spread evenly on top. Garnish with fresh mint leaves, if desired.

3. Store in the refrigerator until serving time.

Note: the ingredients can be divided between 4 individual parfait glasses.

Nutrition Note:

🫐Greek yogurt provides protein, probiotics (check label), potassium, and calcium.
🍓Colorful berries provide phytonutrients, as well as fiber.
🍓Strawberries are a good source of vitamin C.