National Nutrition Month

Every year the Academy of Nutrition & Dietetics puts forth a theme to celebrate the month. This year‘s theme, “Personalize Your Plate,” has special meaning to us. There is no one size fits all approach with regards to nutritional needs, especially when it comes to cancer. Every one of our patients is unique with different goals, nutritional needs, backgrounds, and taste preferences. Working as oncology dietitians, we see cancer patients strive to do their best every single day, and we do our best to help them be their best.

We may suggest adding protein to better help meet the increased demands that the body requires while undergoing treatment. It’s an important recommendation. We can help you do this! 

Sometimes it is necessary to change or tweak flavor profiles or change up key ingredients to accommodate for cultural preferences, taste changes from treatment, nutritional needs, etc. 

Whether you’re looking to include low energy-dense foods in your meal to help you feel full on fewer calories or whether you’re looking to up the calories and protein, there’s a personalized plate for everyone.

Our team of Registered Dietitian Nutritionists celebrates the month and the beginning of the Spring season with a collection of ideas and recipes to help you to personalize your plate!

A few general tips: 

Already chopped up/bagged produce eliminates the need for re-washing (triple washed), trimming, chopping, slicing, dicing, and peeling. It also guarantees pieces are the same size and shape. Frozen foods defrost and/or cook fast and since you can stock up on them, it decreases trips to the supermarket.

Ideas For The “Salad” Base:

Lettuce (try different varieties such as Green Leaf, Spring Greens, Iceberg, Boston, Butter, Romaine, Spinach, Microgreens) 
Cauliflower salad
Noodle salad
Quinoa salad

What should you add to your salad? Anything goes!

Roasted vegetables 
Sweet potato
Zucchini 
Portobello mushroom
Cauliflower 
Corn
Shredded Brussels Sprouts
Raw Vegetables 
Tomato
Carrot
Radish
Beet
Celery
Jicama
Broccoli
Bell Pepper
Avocado 
Grains 
Brown rice
Tortellini pasta
Lentil pasta
Vegetable Pasta
Farro
Quinoa
Couscous
Tortilla Strips
Wheat Germ
Croutons
Beans/Legumes
Chickpeas
Kidney 
Black 
Black-eyed peas
Fruits
Mandarin oranges
Strawberries
Grilled Pineapple
Dried cranberries
Raisins
Nuts
Cashews
Pecans
Peanuts
Almonds
Walnuts
Seeds
Flax Seed
Hemp Seeds
Sesame Seeds
Chia Seeds
Poppy Seeds
Protein
Grilled or Shredded Chicken
Shredded pork
Turkey or Beef chop meat cooked w/ taco seasoning
Steak slices
Seared fresh Tuna or Canned Tuna
Shrimp, Crab or Lobster
Tofu
Cheese crisps
Hard-boiled eggs
Shredded Cheese (Cheddar, Mozzarella, Parmesan)
Feta Cheese
Goat Cheese
Gorgonzola Cheese
Cottage Cheese

Suggestions For Homemade Dressing

Make your own dressing and avoid adding sugar and salt; try some of these ingredients:
Flavor Infused Balsamic vinegar
Extra Virgin Olive Oil
Lemon Juice
Lime Juice
Honey
Maple Syrup
Dijon Mustard

See below to read 

Lauren’s recipe for Asian Sesame Pasta Salad

Michelle’s recipe for Sweetly Spiced Shrimp

Wendy’s Tips on Tofu And Herb & Spice Ideas

20 Minute Asian Sesame Salmon Pasta Salad

Ingredients:

1)      1 bag Sesame Asian Dole chopped salad kit
2)      3 cups whole wheat pasta cooked (1.5 cups dry)
3)      3 6 oz. salmon filets
4)      ½ cup brown sugar
5)      ½ cup low sodium soy sauce
6)      ¼ cup rice vinegar
7)      2 garlic cloves minced
8)      ¼ tsp pepper
9)      ½ tsp salt
10)   ½ tsp sesame oil
11)   1 tbsp. cornstarch
12)   1 tbsp. water
13)   Sesame seeds for garnish

Instructions:

1)      Fill a large bowl with a chopped salad kit and toppings
2)      Preheat oven to 400 degrees. Spray 9x13 inch pan with non-stick cooking spray and set aside
3)      In a small saucepan, whisk together brown sugar, soy sauce, rice vinegar, garlic, salt, pepper and sesame oil in a bowl. In a separate bowl whisk cornstarch and water together. Slowly add cornstarch mixture into a saucepan
4)      Bring to a boil (about 1-2 minutes) until the mixture thickens. Remove from heat and reserve ¼ cup of the sauce for later
5)      Place salmon in the pan and pour sauce on top. Cover with aluminum foil and bake for about 15-17 minutes until salmon is opaque.
6)      While salmon is baking, boil 1.5 cups of whole wheat pasta until al dente. Drain and place in the fridge to cool.
7)      Once salmon is finished cooking, remove from oven and brush ¼ cup reserved sauce on top of salmon.
8)      Combine salmon and pasta with the chopped salad. Top with prepared Asian dressing from the kit and garnish with sesame seeds.

Michelle’s Recipe for Sweetly Spiced Shrimp 

Ingredients

1 cucumber, sliced
2 avocados, scoop out and slice 
1  jicama, julienned
½ cup roasted corn
1 medium red bell pepper, chopped
½ small red onion, chopped
¼ cup finely chopped fresh cilantro 
1½ pound large or jumbo shrimp, grilled (brush with a light coating of the dressing below)
2 Limes

Dressing

Juice from 2 limes
1 tablespoon honey
1 teaspoon lime peel, grated
1 clove garlic, minced
¼ teaspoon red pepper flakes
Himalayan salt and cracked black pepper to taste
¼ cup avocado oil

Directions

1.Combine the first seven ingredients in a bowl; gently mix. Add the shrimp 
2.To make the dressing, combine the lime juice, peel, honey, garlic, red pepper flakes, salt, and pepper in a small bowl; mix together. 
3.Add the oil; whisk well to blend the ingredients.
4.Pour the dressing over the shrimp vegetable mixture; toss gently to coat the ingredients.
5.Cover. Refrigerate for 1 hour to marinate and blend the flavors.

Wendy’s Tofu Tips & Seasoning Suggestions

Try making baked tofu! You can add tofu to just about anything, soup, salad, grain bowls, or, use it as the protein to your meal. It’s so versatile and takes on the taste of the flavors of what it’s seasoned with.

The trick to baked tofu is to drain out as much water as possible! Take the block of tofu out of the package, put it on a cutting board, put a few paper towels on top, and then put a plate on top. Check in about 10 minutes and then do this process 2 more times. Then season to your liking and bake 

Preheat oven to 375°. Season (*see ideas below) the tofu and let sit for about 10 when uses dry spices and 20 minutes with liquid marinade.

Spray a baking sheet with non-stick cooking spray (or use parchment paper). and put the tofu pieces on it. Cook for ~20 minutes, flip tofu over to make even on both sides, then bake for another 7-10 minutes. Recommend monitor for doneness as cooking time can vary depending on the size of the pieces. 

Now that your tofu is ready you can either cut it into rectangular pieces or square chunks. Here are a few spice combos to try on the tofu before baking. Any recipe can be tweaked to accommodate ethnic and cultural preferences to eat more healthfully.

Seasoning Suggestions:

Chinese Cuisine

Bean Paste, Chile Oil, Ginger, Green Onions, Hot Red Peppers, Sesame Oil, Sesame Seeds, Soy Sauce

Mexican Cuisine

Bell Peppers, Chiles, Cilantro, Cinnamon, Cocoa, Coriander Seeds, Cumin Seeds, Garlic, Lime, Onions, Oregano, Vanilla

Spanish Cuisine

Almonds, Bell Peppers, Cumin Seeds, Garlic, Olives, Onions, Paprika, Parsley, Saffron

Italian Cuisine

Anchovies, Basil, Bay Leaves, Fennel Seeds, Garlic, Onions, Oregano, Parsley, Pine Nuts, Red Pepper, Rosemary

Indian Cuisine

Black pepper, Cardamom, Chiles, Cumin Seeds, Curry, Fenugreek, Garlic, Mace, Mint, Nutmeg, Red Pepper, Saffron, Turmeric

Greek Cuisine

Cinnamon, Dill, Garlic, Lemon, Mint, Nutmeg, Olives, Oregano

Caribbean Cuisine

Cinnamon, Coriander, Curry, Garlic, Ginger, Lime, Nutmeg, Onions, Oregano, Red Pepper

North African Cuisine

Cilantro, Cinnamon, Coriander, Cumin, Garlic, Ginger, Mint, Red Pepper, Saffron, Turmeric