Blueberry Grits Dietetic Internship Match for Directors

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 1 5.3-ounce container siggi’s Blueberry Non‑Fat Yogurt
• 1 cup skim milk
• ¼ cup dry old-fashioned grits
• 2 medium (2-ounce) pork sausage links
• ⅛ teaspoon ground allspice
• ¹/₁₆ teaspoon freshly ground black pepper
• 2 tablespoons pecan pieces
• 1 teaspoon clover honey

Directions

Add milk to a medium-deep pan and bring to a simmer over medium heat. Whisk in grits, reduce heat to low, cover with lid and cook, stirring occasionally, for 10 to 15 minutes or until grits are creamy. As grits cook, heat a small skillet, add sausage links and cook for approximately 8 minutes, rotating frequently to brown all sides. Slice cooked sausage links. Once grits are cooked, stir in allspice and yogurt. Spoon grits into a bowl and top with black pepper, pecans, honey and sausage. Serves 1.

Nutrition Information
Serving size: 500 grams

CALORIES 620; TOTAL FAT 25g; SAT. FAT 5g; CHOL. 25mg; SODIUM 606mg; CARB. 66g; FIBER 3g; SUGARS 29g; PROTEIN 34g

Rhubarb Yogurt Cake

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ¼ cup siggi’s Blueberry Non‑Fat Yogurt
• 1 tablespoon lemon zest
• 5 tablespoons granulated sugar
• ¾ cup (scooped, not spooned in) white whole-wheat flour
• 1 teaspoon baking powder
• ⅛ teaspoon salt
• 2 tablespoons skim milk
• 2 tablespoons olive oil
• 1 egg
• Baking spray with flour
• ¼ cup water
• 2 tablespoons clover honey
• ¼ inch fresh ginger, peeled
• 2 small stalks rhubarb, thinly sliced lengthwise (¼ inch thick)

Directions

Preheat oven to 350°F with a rack in the middle of the oven. In a small bowl, combine lemon zest and sugar. In a medium bowl, whisk together flour, baking powder and salt. In a second medium bowl, whisk together yogurt, milk, olive oil and egg. Whisk sugar-lemon mixture into wet ingredients. Fold wet ingredients into dry ingredients. Spray 2 loaf pans with baking spray and divide batter evenly between pans. Bake for 25 minutes, or until a toothpick comes out clean. Cool.

As cakes bake, add water, honey and ginger to saucepan on medium heat. Gently add rhubarb slices to the pan. Spoon liquid over rhubarb slices and cook 1 minute. Remove from heat. Remove cooled loaves from pans. Trim tops so loaves are completely flat. Top loaves with rhubarb. Serves 16.

Nutrition Information
Serving size: 60 grams

CALORIES 204; TOTAL FAT 5g; SAT. FAT 1g; CHOL. 30mg; SODIUM 121mg; CARB. 35g; FIBER 3g; SUGARS 17g; PROTEIN 5g

Açai Hot Cereal Bowl

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ¼ cup siggi’s Mixed Berries & Açai Non‑Fat Yogurt
• 1 cup water
• ⅓ cup dry multigrain hot cereal
• 1 tablespoon chia seeds
• 1 tablespoon pumpkin seeds
• ¼ cup blackberries
• ¼ cup raspberries

Directions

Bring water to a boil in a small pot over medium heat. Add hot cereal to water, stir with a spoon and cover. Turn heat to low and simmer for 5 for 8 minutes, or until cereal is thick. Remove from heat and spoon cereal into a bowl. Top with yogurt, chia seeds, pumpkin seeds and berries. Serves 1.

Nutrition Information
Serving size: 420 grams (about ¾ cup cooked cereal)

CALORIES 376; TOTAL FAT 10g; SAT. FAT 1g; CHOL. 0mg; SODIUM 43mg; CARB. 59g; FIBER 15g; SUGARS 10 g; PROTEIN 19g

Orange Ginger Crab Salad

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 2 tablespoons siggi’s Orange & Ginger Non‑Fat Yogurt
• 1 tablespoon pine nuts
• 1 cup loosely packed baby arugula
• ¼ cup thinly sliced fennel bulb
• 1 small slice green apple, cut into matchsticks
• ½ cup lump crab meat
• ½ tablespoon freshly squeezed lemon juice
• 1 tablespoon apple cider vinegar
• ¹/₁₆ teaspoon table salt
• ¹/₁₆ teaspoon black pepper, freshly ground
• 1 tablespoon olive oil

Directions

Add pine nuts to a shallow sauté pan. Toast for 2 minutes over medium heat while stirring continuously. Remove pine nuts from heat. Plate arugula, fennel and apple, and top with crab and toasted pine nuts. In a small bowl, whisk together lemon juice, yogurt, vinegar, salt, pepper and olive oil. Pour dressing over salad. Serves 1.

Nutrition Information
Serving size: 240 grams (1 cup greens, ½ cup crab)

CALORIES 366; TOTAL FAT 23g; SAT. FAT 3g; CHOL. 104mg; SODIUM 541mg; CARB. 12g; FIBER 2g; SUGARS 8g; PROTEIN 28g

Blueberry Cornbread Bites

Recipe by Carlene Thomas, RDN, LD

Ingredients
Bread

• 1 5.3-ounce container siggi’s Blueberry Non‑Fat Yogurt
• ½ cup yellow cornmeal
• 1½ cups white whole-wheat flour
• ¼ cup granulated sugar
• 1½ teaspoons baking powder
• 1 teaspoon salt
• 1½ cups skim milk
• 2 eggs
• 6 tablespoons unsalted butter, melted

Topping

• 2 tablespoons granulated sugar
• 2 tablespoons blackstrap molasses
• 1 teaspoon butter
• ¼ cup pine nuts
• ¹/₁₆ teaspoon vanilla extract
• ¹/₁₆ teaspoon baking soda
• ⅛ teaspoon fresh ginger
• 5 small leaves fresh basil, torn

Directions

Preheat oven to 425°F with a rack in the middle of the oven. In a medium bowl, whisk together corn meal, flour, sugar, baking powder and salt. In a second medium bowl, whisk together milk and eggs. Add wet ingredients to dry ingredients and stir until just combined. Pour in melted butter and stir until combined.

Use paper from the melted butter to grease an 8-by-8-inch glass baking dish. Pour in batter. Bake for 25 minutes or until lightly browned and a toothpick can be removed cleanly from the center of the dish.

As cornbread bakes, make pine nut brittle: add sugar, molasses and butter to a small pan on medium on the stove for 3 minutes. Stir frequently. Add vanilla, baking soda and pine nuts. Stir to combine and remove from heat. Spread in a single layer on parchment paper on a baking sheet. Allow to cool and harden, then break into shards

Once cornbread has cooled, cut into 16 pieces. Top each piece with yogurt, pine nut brittle and torn basil. Serves 16.

Nutrition Information
Serving size: 70 grams

CALORIES 180; TOTAL FAT 7g; SAT. FAT 3g; CHOL. 35mg; SODIUM 241mg; CARB. 25g; FIBER 2g; SUGARS 9g; PROTEIN 5g

Rosewater Raspberry Frozen Yogurt

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 2 cups siggi’s Raspberry Non‑Fat Yogurt
• ⅓ cup granulated sugar
• ¼ teaspoon table salt
• ¾ teaspoon rosewater
• ¼ teaspoon cardamom powder
• 10 whole raw almonds, chopped
• ½ cup fresh raspberries

Directions

Freeze ice cream shell to manufacturer’s recommendation. In a small mixing bowl, combine yogurt, sugar, salt, rosewater and cardamom, and refrigerate for 20 minutes. Remove ice cream shell and attach to ice cream maker base. Pour yogurt mixture into frozen shell. Turn on ice cream maker until yogurt becomes thick and creamy, about 5 minutes. Remove frozen yogurt from ice cream maker, serve in 2 bowls and top with almonds and raspberries. Serves 2.

Nutrition Information
Serving size: 260 grams (1½ cups)

CALORIES 338; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 374mg; CARB. 60g; FIBER 2g; SUGARS 39 g; PROTEIN 22g

Southern Peach Frittata

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ¼ cup siggi’s Peach Non‑Fat Yogurt
• 2 cups thinly sliced yellow onions
• ½ tablespoon butter
• ¹/₁₆ teaspoon baking soda
• ¹/₁₆ teaspoon salt
• 6 eggs
• ½ teaspoon cayenne pepper
• ¹/₁₆ teaspoon freshly ground black pepper
• ¼ cup fat-free feta cheese, crumbled
• 1 cup lightly packed baby arugula

Directions

1. Heat a 9-inch cast iron skillet over medium heat. Add butter and sliced onions arranged in a single layer. Sprinkle with baking soda. Cook for 10 minutes, stirring occasionally. When onions are browned and softened, sprinkle with salt.
2. Preheat oven to 350°F with a rack in the center of the oven. In a medium bowl, whisk together eggs, cayenne pepper and black pepper. Whisk in yogurt (some clumps are okay). Pour egg mixture into cast iron skillet with onions. Bake for 16 to 18 minutes or until the top is just set and glossy. Remove from oven and cool 5 minutes. Slice into 8 pieces. Top with feta and arugula. Serves 8.

Nutrition Information
Serving size: 80 grams (1 slice)

CALORIES 91; TOTAL FAT 5g; SAT. FAT 2g; CHOL. 154mg; SODIUM 132mg; CARB. 5g; FIBER 1g; SUGARS 2g; PROTEIN 8g

Raspberry Meringues

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ½ cup siggi’s Raspberry Non‑Fat Yogurt
• 1 egg white
• ⅛ teaspoon cream of tartar
• ⅓ cup granulated sugar
• 1 cup fresh raspberries
• 1 teaspoon finely grated white chocolate
• 1 teaspoon lime zest

Directions

Place a rack in the middle of the oven and preheat to 250°F. Line a baking sheet with parchment paper. In a standing mixer with a whisk attachment, beat egg white on medium speed until frothy, about 4 minutes. Add cream of tartar and increase speed of mixer to medium-high for 2 minutes. Spoon in granulated sugar, one spoonful at a time, waiting 15 seconds between each addition. Adjust mixer speed to high and beat 4 to 6 minutes, until the egg mixture looks like thick white frosting with stiff peaks.

Use a rubber spatula to scrape down the sides of the mixing bowl. Using 2 standard flatware spoons, make 4 meringues evenly spaced on parch-lined baking sheet. Use the back of a spoon to create a shallow well in each meringue. Bake for 50 minutes. Remove from oven and cool. Spoon yogurt in the center of each cooled meringue and top with raspberries, white chocolate and lime zest. Serves 4.

Nutrition Information
Serving size: 1 meringue

CALORIES 118; TOTAL FAT 1g; SAT. FAT 0g; CHOL. 0mg; SODIUM 33mg; CARB. 24g; FIBER 1g; SUGARS 19g; PROTEIN 5g

Broiled Stone Fruit

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 2 tablespoons siggi’s Peach Non‑Fat Yogurt
• 1 medium fresh peach, halved and pit removed
• 2 tablespoons, plus ½ teaspoon granulated sugar
• 2 tablespoons chopped dried Turkish figs, chopped
• ¼ cup sherry vinegar
• ½ teaspoon fresh basil chiffonade

Directions

Line a baking sheet with foil and adjust oven rack to top of oven. Set oven to broil. Place peaches cut-side up on baking sheet and sprinkle with ½ teaspoon granulated sugar. Broil for 8 minutes until tops of peaches are browned and bubbling.

While peaches are broiling, add figs, sherry vinegar and remaining 2 tablespoons sugar to a small pan. Bring to boil over medium heat and stir constantly for 3 minutes. Remove pan from heat and strain using a mesh strainer over a small bowl. Discard solids, return liquids to pan and cook on low heat for another 1 minute. Remove from heat. Top broiled peaches with yogurt and basil chiffonade and drizzle with fig reduction. Serves 2.

Nutrition Information
Serving size: 140 grams (½ peach)

CALORIES 111; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 9mg; CARB. 25g; FIBER 1g; SUGARS 23g; PROTEIN 3g

Berry Breakfast Bites

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ¼ cup siggi’s Blueberry Non‑Fat Yogurt
• 1 slice whole-grain bread
• ¼ cup fresh berries of your choice
• ¼ teaspoon lemon zest
• 1 tablespoon chopped raw almonds
• 2 tablespoons pineapple chunks

Directions

Toast bread and slice it into quarters. Spread siggi’s yogurt on top, then add berries, lemon zest, chopped almonds and pineapple chunks. Serves 1.

Nutrition Information
Serving size: 160 grams (1 slice of toast)

CALORIES 222; TOTAL FAT 5g; SAT. FAT 1g; CHOL. 0mg; SODIUM 187mg; CARB. 34g; FIBER 5g; SUGARS 13g; PROTEIN 11g; POTASSIUM NA; PHOSPHORUS NA

Note: This analysis reflects using fresh blueberries.

Honeysuckle Simple Syrup

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 1 cup honeysuckle flowers
• ¾ cup sugar
• ¾ cup water

Directions

1. Strip the vines off the honeysuckle flowers and rinse the flowers.
2. Add sugar and water to a small pot on the stove. Bring to a simmer until sugar dissolves. Add honeysuckle flowers and remove from heat. Steep for 30 minutes. Strain and bottle. Store in the refrigerator.

Watermelon-Jalapeño Feta Salad

Recipe by Carlene Thomas, RDN, LD

Ingredients

• ¼ cup feta cheese, crumbled
• 2 cups watermelon, cubed
• 2 tablespoons red onion, cut into small sliced rings
• 3 basil leaves, torn
• 1 teaspoon jalapeño pepper, sliced

Dressing

• 2 teaspoons Worcestershire sauce
• 1 tablespoon cider vinegar
• 1 tablespoon vegetable or canola oil
• 1 small garlic clove, minced
• 2 teaspoons honey or brown sugar
• 1 tablespoon lime juice

Directions

1. To make the dressing, add dressing ingredients to a cup or bowl and whisk vigorously (or mix using an immersion blender). Add a layer of dressing to serving plate.
2. And cubed watermelon, onion, feta, basil and jalapeño.
3. Add more dressing if desired. Serves 2.

Parmesan Lentil Soup

Recipe by Carlene Thomas, RDN, LD
Adapted from The Best Vegetarian Recipes by Martha Rose Shulman

This lentil soup has veggies and protein (love you lentils!), but also the right amount of flavor from a Parmesan rind and fresh lemon thyme.

Ingredients

• 1 tablespoon olive oil
• 1 small white onion, chopped
• 3 carrots, chopped into rounds
• 4 garlic cloves, minced
• 1 14-ounce can tomatoes with juice, seeded and chopped (or 2 cups chopped fresh tomatoes)
• 4 cups chicken stock
• 4 cups water
• 1½ cup lentils
• 1 chunk Parmesan rind
• 1 bay leaf
• Salt
• Black pepper
• ½ cup small pasta
• Garnishes: lemon thyme, grated Parmesan

Directions

1. Over medium heat in a large pot, add onion, carrot and garlic with oil. Cook and stir until everything is tender for about five minutes.
2. Add in tomatoes, turn heat to medium and bring to a simmer for 20 minutes.
3. Stir in the lentils with chicken stock and water. Bring to a boil.
4. Add Parmesan rind and bay leaf and reduce heat, cover and simmer for 30 minutes.
5. Add salt and cook for another 15 to 30 minutes or until the lentils are tender.
6. Add pasta and cook until pasta is done.
7. Top with more cheese, black pepper, salt and lemon thyme. Serves 6.